Kuunza chimiro chake muhurongwa, munhu anofanira kudya zvakakwana mapuroteni, mafuta uye makhahydrates - BJU. Nhasi, maitiro akasiyana-siyana anozivikanwa, achizvibvumira kuverenga maitiro anodiwa. Kuverenga BZH yekurasikirwa kwevakadzi kune zvakajeka, chinhu chikuru ndechokuziva nekushandisa nenzira yakakodzera mairi aripo. Kutenda kuhutano hwakagamuchirwa, unogona nyore nyore kugadzira menyu pachako zuva rega rega.
Nzira yakarurama sei kuverenga BZHU yekurasikirwa nekurema?
Vanhu vazhinji vanodavira kuti mafuta anofanira kubviswa zvachose, asi ichi ndicho kukanganisa, nokuti kuvapo kwavo mukudya kunokosha pakuchengetedza hutano.
Chikamu chakarurama cheBJU chekurema kwekurema:
- Mafuta - kubva muhuwandu wezvinodyiwa makoriyori haafaniri kunge anopfuura 20%.
- Mapuroteni - chikamu chinokosha chekudya uye ichi chinhu hachifaniri kunge chinopfuura 40%.
- Carbohydrates - nhamba yavo inofanira kuva yakakura uye muyero wavo wekureruka kwekurema haisi yepamusoro 40%.
Kuti uite kuverenga kweBJU yekurasikirwa nekurema, iwe unofanira kutanga uverenga koriori yehuwandu hwezvokudya zvezuva nezuva. Kusvika iye zvino, kune maverengero akawanda mauri kuda kuchinja maitiro ako uye kuita maitiro akareba nemaitiro mashoma emasvomhu. Nzira dzakanyanya kufanana ndezvekuti:
Vakadzi: 655 + (9.6 x yako uremu muikirori) + (1.8 x yako yakakwirira mu cm) - (4.7 x yezera).
Varume: 66 + (13.7 x muviri wako uremu) + (5 x kureba mu cm) - (6.8 x muzera).
Mushure mokuverenga, kukosha kwekoriyamu kunowanikwa, izvo zvinokosha pakuchengetedza chiyero chiripo. Nhanho inotevera ndeyekuwedzera chigumisiro nechimwe chinhu chinofunga nezvemagetsi:
- nzira isina simba yehupenyu - 1,2;
- kuwandisa mutoro, kurovedza kwete kudarika kaviri - 1.38;
- kurovedza kanopfuura katatu pavhiki - 1.55;
- enda kuholo kazhinji kaviri pavhiki kana iwe une basa rakaoma - 1.73.
Mushure meizvi, kukosha kwechiroro chekudya kune hupenyu hwakazara hwehupenyu hunowanikwa. Chikamu chinotevera - kukosha kwakakonzerwa kunofanira kuwedzerwa ne 0.8, uye kana iwe uchida, asi zvinopesana, uwane huwandu, ipapo inokwana 1.2.
Inoramba ichishandisa shanduro yekuverenga BIO kuti uwane kurasikirwa, izvo zvakakosha kufunga kuti 1 g yeproteine uye makhahydrates inofanira kutorwa pa 4 kcal, uye 1 g yemafuta - 9 kcal. Tichifunga nezvehuwandu hweBZHU, pamusoro pezvatakanyora pakutanga, inoramba ichiverengera:
- mapuroteni = (caloric kukosha x 0.4) / 4;
- mafuta = (caloric kukosha x 0.2) / 9;
- carbohydrates = (calorific kukosha x 0.4) / 4.
Chimbofunga muenzaniso kune mukadzi ane urefu hwe178 cm, uremu - 62 kg, uye makore - 26. Anofamba mitambo kanomwe pavhiki. Iko kuverenga kuchave seku:
- 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
- 1372 x 1.55 = 2127 kcal.
- 2127 x 0.8 = 1702 kcal.
- Mapurotheni - (1702 x 0.4) / 4 = 170 g, mafuta - (1702 x 0.2) / 9 = 38 g, mahydrohydrates - (1702 x 0.4) / 4 = 170 g.