Mapuloteni (mapuloteni), pamodzi ndi chakudya ndi mafuta, ndizofunikira kwambiri pa mphamvu ya chakudya. Ndi ntchito yawo yomwe imakulolani kuti mukhale ndi kuonjezera minofu, kotero kuwerengera kwawo ndikofunikira kwa othamanga ndi kuchepa. Malire a mapuloteni a tsiku ndi tsiku kwa munthu amakhala osowa kwambiri, choncho chiwerengerochi chiwerengedwe bwino.
Momwe mungawerengere mlingo wa tsiku ndi tsiku wa mapuloteni?
Malingana ndi mtundu wa thupi, kuyesetsa mwakuthupi ndi zinthu zina zambiri, chofunikira cha mapuloteni chikhoza kukhala chocheperapo. Pali njira zambiri zowerengera zabwino zomwe mungasankhe.
Njira yosavuta kudziwa puloteni mlingo pa tsiku ndi kuchulukitsa kulemera kwanu ndi chiŵerengero china. Zimakhulupirira kuti munthu wokhala ndi moyo wokhala yekha amakhala ndi 1 g ya mapuloteni tsiku lililonse pa kilogalamu iliyonse, omwe ali ndi ntchito zochepa - 1.5 magalamu, ndi othamanga - onse awiri magalamu.Koma, lamuloli lingagwiritsidwe ntchito ndi anthu omwe ali ndi thupi lolemera - osati ochepa kapena aakulu kwambiri.
Chizoloŵezi cha kudya kwa mapuloteni tsiku lililonse
Ngati mukukayikira ngati kulemera kwanu kuli koyenera, mukhoza kuwerengera "kulemera kwabwino" kwa munthu amene ali ndi thupi lanu, ndipo ndi kwa iye kusankha zosowa za tsiku ndi tsiku.
Tiyeni titenge njira yowonjezera ya Bork, yomwe imathandiza kudziwa kulemera kwake kochokera ku kukula:
- Ngati kutalika kwanu kuli kosakwana 165 cm: kuchotsani kuchokera kutalika kwa 100.
- Ngati kutalika kwanu kuli kosakwana 175 cm: kuchotsani kuchokera kutalika 105.
- Ngati kutalika kwanu kuli pamwamba pa 175 cm: kuchotsani kuchokera kutalika kwa 110.
Kupitiliza kutero, ngati muli mtsikana wa masentimita 170, ndiye kuti kulemera kwanu kwa Bork ndi 170 - 105 = 65 kg. Komabe, chiganizochi chikusonyeza kusintha, malingana ndi kukula kwa fupa. Kuyeza chizindikiro ichi ndi chophweka. Tengani tepi yamtundu wamakono ndipo muyese chizunguliro cha dzanja - pamalo omwe wotchi nthawi zambiri amavala.
Kumbukirani zotsatira, ndipo yang'anani mtundu wa thupi lanu:
- Chizunguliro cha masana osachepera 16 cm - iwe ndi asthenic (wochepetsetsa, kawirikawiri sungakonzedwenso kuti ukhale wodzaza ndi anthu);
- chovala cha manja 16-18 masentimita - ndiwe wotchipa (munthu yemwe ali ndi mafupa ambiri, omwe ndi ofunika kutsata chakudya, chifukwa ndizovuta zowononga zakudya);
- Wrist girth kuposa 18.5 masentimita - ndinu hypersthenic (munthu ndi yotakata, fupa fupa, ndipo, monga lamulo, chizolowezi chodzaza).
Liwu la Borka likufuna kusintha kwa mtundu wa thupi: normostenics amasiya nambala, asthenics imachotsa 10%, ndipo hypersthenics imapanga 10%. Motero, malingana ndi chizindikiro ichi, mtsikana wa masentimita 170 mu msinkhu akhoza kukhala ndi zolemera zosiyana:
- ngati iye ali asthenic ndi zida zochepa, ndiye kulemera kwake kofanana ndi Bork (170 - 105) - 10% = 65 - 10% = 65 - 6.5 = 58.5 kg;
- Normostenic imasiya chikhomodzinso cha Borku: 170 - 105 = 65 kg;
- (hypersthenic) (ndi fupa lolemera) limawerengera kulemera kwakeku motere: (170 - 105) + 10% = 65 + 10% = 65 +6.5 = 71.5 makilogalamu.
Chiwerengerochi chiyenera kuwonjezeka ndi chiwerengero cha magalamu a mapuloteni, omwe amaikidwa pa mlingo wa munthu pa tsiku. Kwa iwo omwe samasewera masewera ndi kumayendetsa moyo wawo, chiwerengero ichi ndi 1-1.2 g wa mapuloteni pa kilogalamu ya thupi. Kotero timapeza mapuloteni tsiku ndi tsiku, owerengedwa payekha.
Mapuloteni a tsiku ndi tsiku kwa wothamanga
Choncho, mtengo wamtundu wabwino womwe umapezeka ndi mankhwala a Bork (pamodzi ndi kukonzedwa kwa mtundu wa thupi) umachulukitsidwa ndi coefficient yoyenera:
- pamene amaphunzitsa katatu pa sabata - 1.6 g mapuloteni pa 1 makilogalamu;
- pamene amaphunzitsa 3-5 pa sabata - 1.8 - 2 g ya mapuloteni kwa makilogalamu imodzi.
I. Mtsikana wokhala ndi mtsikana wokongola kwambiri wokhala ndi zaka 170 komanso wolemera masekeli 65 (ngakhale kuti ndi wolemera kwambiri), chiwerengerochi chidzakhala motere: 65 * 1.6 = 104 magalamu a mapuloteni tsiku lililonse.