Kutarisa maonero kunofadza zvikuru: tinozviratidzika isu pachedu zvakakwana kudarika zvatiri chaizvo, uye vanhu vanotida nenzira inopesana edza kuvepa. Unbiased kuti aone kuwanda kwekuneta kunobatsira chiyero chakakosha - izvo zvinonzi muviri mashizha index (ichatevera BMI). Ita kuti iri nyore kwazvo, iwe unongoda kuzvigadzirira zviyereso, tentimita tepi uye calculator.
BMI yakaenzana ne quotient yechipimo chemuviri inotorwa mu kg, pamakona ehuwandu hwekukura inotorwa mumamita. Ngatiti urefu hwako ndihwo 1.63 m, uye uremu huri 59 kg. Munyaya iyi, BMI = 59 / (1.63 × 1.63) = 22.20. Izvi zvinoreva kuti uremu hwako hwakazara zvachose (BMI mumakore 20 kusvika ku25).
Kana iyo yakawanikwa inowanikwa iri pakati pemaminiti makumi maviri nemakumi matatu nemakumi matatu, unofanira kutarisisa zvakanyanya kudya kwako uye mararamiro ako. BMI yakadaro haisati ichitaura nezvekuneta, asi inonyevera: uremu hwemuviri hwakato "ruka" pamusoro pezvigadzirwa.
BMI, yakaenzana ne30-35, inoratidza chikamu chekutanga chekurema: chimiro chaiye chinodarika kuyerwa kwakakosha ne 1-29%. Ne BMI 35-40, 2 digiro yekuwedzeresa inogadziriswa, apo uremu hwemuviri hunosiyana kubva mumuviri wakanaka neanopfuura 30-49%. Kuwedzerwa kwehuwandu hwechikamu chechitatu kunowedzera kuyerwa kwakakosha kubva 50-99%, uye muviri wehuwandu huwandu hunodarika zviyero makumi mana.
Nzira dzokurapa
Kubudirira kurapwa kwekuneta kunopa chikafu chakakosha uye kurapa muviri. Panewo mishonga inoderedza kudya uye kukurumidza kushandiswa kwemetabolism, asi hazvibviri kuzvitenga pasina mushonga. Chiremba acharaira mari idzi chete kana chirongwa chekudya kwenguva yakareba uye kurongeka kwemaitiro pasi pekutarisa kwake hakuna kubereka chigumisiro. Saka, kutanga iwe unofanira kushanda zvakaoma, asi pasina fanaticism.
Zvakakosha kuyeuka kuti chero zvakadaro, muviri unopesana nekunetseka uye kuwandisa: rimwe zuva haugone kurega zvachose kudya uye "enda nenyota yekushaya nzara" muzita rekanako. Inogona kukonzera zvinetso zvakakomba nekudya. Imitoro yakasimba isina kujaira haizoiti zvakanaka, asi kungotinhira kunotyisa kana kutambanudza kwemisungo. Kuzvokudya nemitambo zvakakosha kufamba zvakanaka, zuva rimwe nerimwe kuderedza nhamba yekoriori uye kuwedzerwa mutoro.
Chii chokudya?
Apo dietotherapy inofanira kuiswa kunze kwekudya kudya nyore nyore kudya, inopfuma mu-carbohydrate - zvingwa zvemhepo, zvingwa zvekamuki, zvokukoleti, sweets nemamwe masipireti anodikanwa. Dzorerai nezvokudya zvine mavitamini, fiber uye biologically zvinoshanda zvinoshandiswa: miriwo, michero, makungu, maruva, mbeu yose. Asi isu hatigoni kuramba mukaka, mazai uye nyama - tine mamwe mapaundi nema carbohydrates uye makeke, kwete mapuroteni ane tsvina.
Kudya kwekuneta kwema 1 uye 2 degrees kunofanirwa kugovera kudya kwezuva nezuva, kune:
- 70-90 g yeprotein;
- 100-200 g yemakinehydrates;
- 65-75 gm emafuta.
Kudya kwekuninipiswa kwechidimbu chechitatu kunowedzera zvakanyanya:
- 60-70 g - mapuroteni;
- 100 g - makhahydrates;
- 50-60 g - mafuta.
Nzira dzakakura
Zvinosuruvarisa, kurapwa nekudya uye zvekurovedza muviri zvakanaka chete nokuda kwekuwedzera kuneta 1 uye 2 degrees. Apo BMI "yakasvetuka" pamusoro pe40, nzira dzakadaro hadzina kubudirira, zvakadaro, semishonga. Nokuda kwemaitiro akadaro, pane chirwere chokuvhiya: dumbu "rinoputika", kureva kuti, rakaderera muhukuru. Mushure mokuvhiyiwa, murwere haakwanise kudya zvakare mumakore akapfuura, uye uremu hwemuviri hunotanga kuderera. Iyi kurapwa inongororwa chete pamadhigirii matatu ekuderedza, izvo zvinoshandiswa zvisina kutemwa (kuputika nemisaresi).