Pakali pano, akatswiri amavomereza kuti ndi chakudya chochokera ku kalori chowerengera chomwe chidzakhala cholondola ndi chogwirizana, ndipo chimakhala chogwira ntchito kwa nthawi yaitali. Akatswiri ambiri, monga Elena Malysheva, amagwiritsira ntchito zakudya ndi kalori powerengera kulemera kwawo.
Kudya ndi makilogalamu: okwanira
Ma calories ndi mayunitsi omwe amasonyeza kuchuluka kwa mphamvu chakudya kapena chakudya china chimatipatsa ife. Ngati thupi limalandira ma calories wambiri kuposa momwe likufunira, mphamvu imasungira mphamvu, kuyigwiritsa ntchito kukhala maselo olemera ndikupeza kwinakwake m'chiuno kapena pamalo ena ovuta. Ngati makilogalamuwa akuchepa kwambiri, amathyola mafuta omwe amawathandiza. Ndicho chifukwa chake zakudya zonse zomwe zili ndi kalori zimakhala zogwira ntchito nthawi zonse, ngati zimagwiritsidwa ntchito molondola.
Zakudya zosiyana pa makina opangira zakudya zimatha kusiyana kwambiri, chifukwa njira yopezera zakudyayi imakulolani kuti muphatikize chirichonse chomwe mukufuna - osadutsa zofunika zamtundu uliwonse, ndipo makamaka - chiŵerengero cha mapuloteni, mafuta ndi zakudya.
Zakudya "mawerengero owerengetsera" - kodi mumasowa zochuluka bwanji?
Choyamba ndi chinthu chofunika kwambiri ndi kudziwa momwe mungagwiritsire ntchito mphamvu zanu kuti mudziwe nokha makilogalamu angati omwe mungadye.
Njira yosavuta yodziwira izi ndi kupeza analyzer ya magawo a thupi ndi makilogalamu pa intaneti. Zonsezi ndizoyendetsedwa ndi anthu onse. Muyenera kulowetsa chikhalidwe chanu, ubwino wanu, mtundu wa ntchito yofunika komanso kulemera kwanu - ndipo pulogalamuyi idzawerengera kuchuluka kwa makilogalamu pa tsiku omwe mukuyenera kudya. Chiwerengero cha chiwerengerocho ndi malire apamwamba. Tengani makilogalamu 200-300 kuchokera mmenemo ndipo mudzadziwa angapo maunyiti omwe muyenera kudya kuti muchepetse kulemera mwamsanga.
Kawirikawiri atsikana omwe amafuna kulemera makilogalamu 50 patsiku amafunikira kudya makilogalamu osachepera 1200, komanso omwe akufuna kulemera makilogalamu 60 - pafupifupi 1400-1500 ma calories.
Zakudya Zakudya: Essence
Choyenera, chakudya choterocho chimakhala kuti iwe udzakhala ndi zolemba zamagetsi, kumene iwe ukhoza kulemba zomwe udya ndi kuima pamene malire anu amtundu wa tsiku ndi tsiku atha, kapena kukonzekera patsogolo mu diary ya dongosolo la zakudya tsiku lotsatira ndikulitsatira.
Nchifukwa chiyani ndibwino kugwiritsa ntchito zolemba zamagetsi? Malo ambiri amapereka utumiki waulere kumene mungathe kulowetsa mankhwala ndi magalamu, ndipo machitidwewo amamasulira mu makilogalamu ndipo amapereka chiŵerengero cha mapuloteni, mafuta ndi chakudya. Kuphatikiza apo, mungathe kuwerengera zakudya zochepa chabe kapena zakudya kwa masiku angapo wamba ndikupewa kufunika kolemba chakudya chilichonse.
Kudya ndi chiwerengero cha makilogalamu: zomwe mungadye?
Zakudya za zopatsa mphamvu zilizonse, koma akatswiri akukanganabe za zomwe ziyenera kukhala mndandanda. Ngati mulibe zotsutsana zapadera, mwinamwake mukuyenera kudya zakudya zofunikira. Timapereka mndandanda womwe umagwiritsa ntchito momwe mungagwiritsire ntchito makilogalamu oposa 1000 mpaka 1200, omwe ndi abwino kwambiri kuti awonongeke mwamsanga (0,8 - 1.5 makilogalamu pa sabata):
- chakudya cham'mawa : mazira kuchokera ku dzira limodzi, sangweji ndi tchizi, tiyi popanda shuga (chakudya china chachakudya - mbale ya phala ndi tiyi popanda shuga);
- Chakudya cham'mawa : 1-2 zipatso za kusankha kwanu;
- Chakudya chamasana : gawo la supu iliyonse ndi chidutswa chimodzi cha rye, bran kapena
mkate wonse wambewu; - Chakudya cha masana : kapu ya yogurt kapena yogurt yachilengedwe;
- Chakudya Chakudya : Nkhuku / ng'ombe / nsomba + pambali mbale (kabichi kapena kusakaniza masamba ndibwino, komabe, macaroni kuchokera ku tirigu wambiri);
- asanagone : kokha ngati pali njala yodetsa, kapu ya tiyi ndi mkaka imaloledwa.
Ndikofunika kutsatira malamulo oyambirira: musadutse kadzutsa, musamamwe mutatha kudya kwa ola limodzi, khalani ndi chakudya chamadzulo pasanathe maola awiri musanagone. Pankhaniyi, kukula kwa magawo kuyenera kukhala kochepa: mwachitsanzo, chakudya chamadzulo chiyenera kugwirizana ndi mbale ya saladi. Zakudya zamakono sizifuna maphikidwe apadera, mungadye chirichonse, ngati mutakhala ndi malire anu.