Kulemera kwa kalori tsiku ndi tsiku kwa kuchepa

Kuti muwononge mapaundi owonjezera, muyenera kudziwa kuchuluka kwa makilogalamu omwe amadya pang'ono kuposa zomwe mumagwiritsa ntchito tsiku lililonse, chifukwa mukuyenera kudziwa mlingo wa makilogalamu kuti muwonongeke. Zonse zimadalira khalidwe lanuli: chikhalidwe, msinkhu, kutalika, kulemera ndi kuchuluka kwa ntchito.

Momwe mungawerenge?

Kuti muwerenge mlingo wa tsiku ndi tsiku wa zopatsa mphamvu, mukhoza kugwiritsa ntchito njira ya Harris-Benedict. Chiwerengero cha calories ndi chofunikira kuti thupi likhale labwino komanso likhale lolemera thupi. Ndikofunika kudziwa kuti kuwerengera kwa chiwerengero cha tsiku ndi tsiku la kudya kalori sikoyenera kwa anthu owonda kwambiri komanso olemera kwambiri, chifukwa pa izi ndikofunika kulingalira za makhalidwe ena a thupi. Kuti adziwe izi, mayesero ndi maphunziro adayendetsedwa pa anthu 239.

Kodi mungadziwe bwanji mlingo wamakono?

Kuti mudziwe mlingo wamakono (PCB), ndiko kuti, chiwerengero cha makilogalamu kuti mukhale ndi kulemera kwa chiwerengero ndi motere:

Kwa akazi: BUM = 447.6 + (9.2 x kulemera, kg) + (3.1 x kutalika, cm) - (4.3 x zaka, zaka).

Kwa amuna: BUM = 88.36 + (13.4 x kulemera, kg) + (4.8 x kutalika, cm) - (5.7 x zaka, zaka).

Tsopano muyenera kuganizira mlingo wa ntchito yanu. Pa mlingo uliwonse pali coefficient:

• ngati m'moyo mwanu mulibe mphamvu - 1.2;
• chiwerengero cha maphunziro katatu pa sabata - 1.375;
• chiwerengero cha maphunziro 3-5 pa sabata - 1.55;
• kuphunzitsa tsiku ndi tsiku - 1,725;
• Chitani masewera kangapo patsiku - 1.9.

Kuti mulandire chiwerengero chomaliza cha kalori ya tsiku ndi tsiku, zotsatira za BUM ziyenera kuwonjezeka ndi ntchito yokwanira.

Chitsanzo chowerengera

Timaphunzira mlingo wa makilogalamu tsiku lililonse kwa msungwana wa zaka 23, amene kutalika kwake ndi 178 cm, ndi kulemera kwake makilogalamu 52. Mtsikanayo kangapo pa sabata amapita ku chipinda chochita masewera olimbitsa thupi , choncho:

BUM = 447.6 + 9.2x52 + 3.1x178 - 4.3x23 = 1379 kcal

Chizolowezi = 1379х1.55 = 2137 kcal.

Kuti muchepetse?

Kuti muyambe kutaya mapaundi owonjezera, muyenera kuchepetsa kudya kwa tsiku ndi tsiku kwa 20%. Kuchuluka kwachepa komwe nyamayo ingagwire ntchito 1200 kcal. Ngati chigawo chimodzi mwazitsulochi chimasintha, mwachitsanzo, mumataya thupi kapena mutakula, ndiye kuti mtengo wa chizolowezi uyenera kuwerengedwa. Pano masitepe ophwekawa angakuthandizeni kuchotsa mapaundi owonjezera.