Zakudya zochepa za kalori

Kodi zakudya zamtsika zotsika zotetezeka zimakhala zotetezeka mpaka pati, ndipo chakudya chochepa cha kalori nthawi zonse chimakhala chofunika kuti muchepe?

Ambiri a kalori tsiku lililonse

Kawirikawiri amakhulupirira kuti chiwerengero cha kalori tsiku ndi tsiku kwa amayi chimasinthasintha pozungulira 2000-2500. Izi sizili choncho nthawi zonse. Mitengo ya mlingo wa tsiku ndi tsiku ndi yosiyana kwambiri, ndipo chiwerengero cha makilogalamu oyenera kuti munthu adziwonetsere tsiku lililonse ayenera kuwerengedwa payekha. Izi zimathandizidwa ndi njira ya Muffin-Geor, omwe mawerengedwe ake amawoneka ngati awa:

• amayi: GS = 9.99 x kulemera (kg) + 6.25 x kutalika (cm) - 4.92 x zaka - 161.

Apa, GS ndiyo yotchedwa kusinthana kwakukulu. Zimasonyeza kuchuluka kwa zopatsa mphamvu kuti thupi la munthu wopatsidwa likhalebe lofunika kwambiri mu chikhalidwe cha mtendere wathunthu.

Kuti mudziwe chomwe chiwerengero cha kalori chidzafunikila munthu tsiku lonse, chiwerengero chake chofunikira kwambiri cha metabolism (OO) chiyenera kuwonjezeka ndi coefficient chodziwitsa ntchito yake - yomwe ili ndi mfundo zotsatirazi:

• 1,2 - moyo wosagwira ntchito (masewera: palibe);
• 1,375 - ntchito yochepa (masewera: sabata - osaposa katatu);
• Ntchito yachiwiri: 1,55 - masewera: masabata - mpaka kasanu);
• 1,725 ​​- ntchito yokwanira yokwanira (masewera: tsiku ndi tsiku);
• 1.9 - Ntchito yopambana kwambiri (ochita masewera olimbitsa thupi ndi anthu omwe amachita masewera olimbitsa thupi kuntchito).

Chiwerengero chomwe chimapezeka chifukwa cha kuchulukitsa chimapanga mlingo wa kalori tsiku ndi tsiku kuti munthu asakhale bwino, ndipo kulemera kwake kumakhala kosalekeza.

Omwe akuyesera kuchepetsa kulemera amatembenukira ku zakudya zochepa, tiyenera kukumbukira izi. Kutetezeka kwa kuwonongeka kwa thanzi labwino kumakupatsani inu kuchepetsa zakudya zamtundu wanu tsiku ndi 20 peresenti yokha. Kodi mungawawerengere bwanji? Ndikofunika kuonjezera mlingo wa tsiku ndi tsiku wa zopatsa mphamvu zomwe zimaperekedwa kwa munthu uyu ndi chinthu cha 0.8.

Komabe, mulimonsemo, thupi lanu liyenera kulandira tsiku osachepera 1200 makilogalamu. Choncho - musatengedwe zakudya zochepa ndipo musaope zakudya zakutali.

Kodi zakudya zamakono zowonongeka zimalepheretsa kulemera?

Zakudya zochepa za kalori komanso chakudya chochepa cha calorie si chimodzimodzi. Munthu amene akufuna kutaya thupi popanda kuvulaza thupi lake, ayenera kuti azidya zakudya zamakono zowonjezera kwambiri zokhudzana ndi mafuta ndi mafuta. Ingokhalani nawo pang'ono pokha. Nawa ena mwa mankhwalawa:

1. Mtedza, mbewu, mafuta a pistachio, tahini. Mapuloteni apamwamba omwe ali ndi mafuta osatsuka bwino ndipo ndi othandiza kwambiri pamtima.
2. Muesli. Zothandiza (makamaka ngati ziribe shuga), koma zimakhala zolemera kuposa zokolola zina. Chikho chimodzi cha muesli chili ndi makilogalamu 280. Idyani muesli pang'onopang'ono kwambiri, mofanana ngati kupereketsa mkaka.
3. Mkuyu. Mphepete ndi mpunga woyera zili ndi zakudya zambiri kuposa pasitala kapena magetsi ena.
4. Mafuta a azitona. Chimodzi mwa zinthu zothandiza kwambiri zomwe Nature watipatsa. Komabe, mafuta ndi magwero a mafuta, ndipo magalamu onse a mafuta ali ndi 9 kcal. Izi zikutanthauza kuti supuni imodzi ya maolivi ili ndi 150 kcal. Choncho mugwiritse ntchito moyenera.

Chakudya chochepa cha kalori

Chitsanzo choyenera cha kanyumba kakang'ono komanso kadzutsa kowona mtima kakhoza kukhala phala. Amapatsa thupi chomwe chimatchedwa kuchepetsani chakudya, chomwe kwa nthawi yaitali chimakhala ndi mphamvu zambiri mmenemo. Mafuta otsika kwambiri ndi ma porridges owiritsa madzi. Ponena za chakudya chochepa cha kalori: saladi kuchokera ku zophika kapena zatsopano, zokhala ndi mafuta okha, otsalira, mwinamwake, njira yabwino kwambiri yothetsera.

Zakumwa zochepa za kalori

Kwa iwo tikuphatikiza khofi ndi tiyi popanda shuga, zomwe tapatsidwa (chikho) 0 kcal:

• tiyi wobiriwira;
• tiyi wakuda;
• Kofi ya Nescafe;
• espresso khofi.

Timatchezeranso zakumwa zakumwa zamtundu wa kalori wambiri, zomwe sizikusowa zakudya zomwe nthawi zambiri timadya:

• kakala (supuni 2 zacoko ndi shuga pa chikho) - 187 kcal;
• chokoleti chakumwa chokoleti (supuni 2 za chokoleti ndi shuga pa chikho) - 197 kcal.

Zili ndi chakudya chokhazikika, chomwe chimayikidwa monga mafuta kumbali ndi pamimba.