Kuwerengera kwa BIO kuti uwonongeke

Kuti abweretse chiwerengero chake, munthu ayenera kudya mapuloteni, mafuta ndi chakudya - BJU. Lero, machitidwe osiyanasiyana amadziwika, ndikudzipangitsa kuwerengera zoyenera. Kuwerengera BZH kulemera kwa amayi ndi kosavuta, chinthu chofunika ndi kudziwa ndi kugwiritsa ntchito moyenera machitidwe omwe alipo. Chifukwa cha maulendo ovomerezeka, mungathe kupanga masamba nokha tsiku lililonse.

Kodi molondola bwanji kuwerengera BZHU kuti muwonongeke?

Anthu ambiri amakhulupirira kuti mafuta ayenera kuchotsedweratu, koma izi ndi kulakwitsa, chifukwa kupezeka kwawo m'thupi ndikofunikira kuti akhalebe wathanzi.

Chiŵerengero choyenera cha BJU cha kulemera kwa thupi:

1. Mafuta - kuchokera ku chiwerengero cha zopsereza zowonjezera sayenera kukhala oposa 20%.
2. Mapuloteni - chigawo chofunikira cha zakudyazo komanso mankhwalawa sayenera kukhala oposa 40%.
3. Zakudya Zam'madzi - chiwerengero chawo chiyenera kukhala chokwanira ndipo mlingo wawo wolemera thupi siposa 40%.

Pofuna kuwerengera BJU kulemera kwake, muyenera choyamba kuwerengera kalori wokhudzana ndi zakudya za tsiku ndi tsiku. Pakalipano, pali maulendo angapo omwe mumangoyenera kusintha malingaliro anu ndikupanga zowerengeka zosavuta ndi zosavuta kuchita masamu. Mawonekedwe ambiri ndi awa:

Akazi: 655 + (9.6 x kulemera kwake mumakilogalamu) + (1.8 x kutalika kwa cm) - (4.7 x zaka).

Amuna: 66 + (13.7 x thupi lanu) + (5 x kutalika mu cm) - (6.8 x zaka).

Mutatha kuwerengera, mtengo wa calories umapezeka, zomwe ndi zofunika kuti mukhalebe wolemera. Gawo lotsatira ndilo kuchulukitsa zotsatirapo ndi chinthu chomwe chimaganizira zochitika pamagalimoto:

• Njira yopanda ntchito - 1,2;
• katundu wochepa, maphunziro osapitirira kawiri - 1.38;
• kuphunzitsa katatu pa sabata - 1.55;
• pitani ku holo kawiri kawiri kapena muli ndi ntchito yovuta - 1.73.

Pambuyo pake, kalori yamtengo wapatali ya zakudya zamoyo zonse zimapezeka. Gawo lotsatila - chiwongoladzanja chiyenera kuwonjezeka ndi 0.8, ndipo ngati mukufuna, mmalo mwake, pindulitsani misala, ndiye coefficient ndi 1.2.

Amatsalira kugwiritsa ntchito njira yowerengera BIO kuti awonetse kulemera kwa thupi, zomwe ziyenera kuwonetsetsa kuti 1 g ya mapuloteni ndi chakudya ayenera kutengedwa pa 4 kcal, ndi 1 g mafuta - 9 kcal. Tikaganizira kuchuluka kwa BZHU, zomwe talemba kale, zimakhalabe kuti ziwerengere:

• mapuloteni = (caloriic value x 0.4) / 4;
• mafuta = (mtengo wamtengo x 0.2) / 9;
• Zakudya zamadzimadzi = (mtengo wamtengo x 0.4) / 4.

Taganizirani chitsanzo kwa mkazi yemwe msinkhu wake ndi 178 cm, wolemera - 62 makilogalamu, ndi zaka - 26. Amasewera masewera kanayi pamlungu. Kuwerengera kudzakhala motere:

1. 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
2. 1372 x 1.55 = 2127 kcal.
3. 2127 x 0.8 = 1702 kcal.
4. Mapuloteni - (1702 x 0.4) / 4 = 170 g, mafuta - (1702 x 0.2) / 9 = 38 g, chakudya - (1702 x 0.4) / 4 = 170 g.