Ndezvipi zvakaderera zvakadyiwa-calorie kudya zvakachengeteka, uye zvakaderera-koriori zvokudya nguva dzose zvakakosha pakurasikirwa?
Daily Calorie Rate for Women
Inowanzotenda kuti zuva rega rega yekoriyamu yevakadzi inodhinduka kusvika 2000-2500. Izvi hazvisi nguva dzose. Nhamba yezviyero zvezuva nezuva yakasiyana zvikuru, uye nhamba yekoriori inodiwa munhu pane zuva inofanira kuverengwa nguva dzose. Izvi zvinobatsirwa nemurairo we Muffin-Georget, uyo kuverenga kunoratidzika seizvi:
- vakadzi: GS = 9.99 x kuyerwa (kg) + 6.25 x kukwirira (cm) - 4.92 x age - 161.
Pano, GS ndiyo inonzi inoshandiswa shanduko. Inoratidza kuti yakawanda sei makorikori iyo inofanirwa kuti muviri weumwe munhu apiwe kuchengetedza basa ravo rinokosha munharaunda yorugare rwakakwana.
Kuti uwane kuti chiyero chei calorie chinodikanwa kumunhu zuva rose, iyo inowanikwa nhamba yezvinyorwa zvayo zvinonzi metabolism (OO) inofanira kuwedzerwa neyeseji inogadza basa rake - rine zvinhu zvinotevera:
- 1,2 - mararamiro asingashandi (mitambo: hapana);
- 1,375 - basa rakaderera (mitambo: vhiki - kwete kupfuura katatu);
- 1,55 - muvhareji webasa (mitambo: vhiki - kusvika kune zvishanu);
- 1,725 - akakwirira zvakakwana basa (mitambo: zuva nezuva);
- 1.9 - basa rakakwirira (vadzidzisi vemitambo uye vanhu vane basa rakakura pamabasa).
Nhamba inowanikwa semubairo wekuwedzera inofunga kuti zviyero zvinorevei zuva nezuva zvakakosha kumunhu kuitira kuti arege kuva nani, uye uremu hwake hunogara huripo.
Vaya vari kuedza kushaya uremu vanosvika pakudya kwe-calorie, tinofanira kuchengeta mupfungwa dzedu zvinotevera. Wakachengeteka pakurasikirwa kwehutano hwehutano hunoita kuti iwe kuderedze kemori yezuva nezuva yezvokudya zvako ne 20% chete. Nzira yekuverenga sei? Zvinotarisirwa kuwedzera huwandu hwezuva nezuva hwekoriyori hwakakurudzirwa munhu uyu nechimwe che 0.8.
Zvisinei, chero zvakadaro, muviri wako unofanirwa kugamuchira zuva rinenge 1200 makori. Nokudaro-usatora zvinotapira-e-calorie uye usatya zve-high-calorie foods.
Iko yakakosha-koriori zvokudya zvinopesvedzera kuora muviri here?
Kudya-koriori yezvokudya uye zvokudya zvakaderera-calori hazvisi zvakafanana. Munhu anoda kushayiwa uremu asingakuvadzi muviri wake, anofanira kunge akabatanidza mukudya kwake kwakanyanya-koriori yakakwirira-koriori yezvokudya zvine mafuta anobatsira uye makhahydrates. Ingova navo mune zvishoma. Heano zvimwe zvezvinhu izvi:
- Nuts, mbeu, pistachio mafuta, tahini. Zvinhu zvakasikwa zvepuroteni dzine mafuta akanaka asina tsvina uye zvino zvinobatsira zvikuru pamwoyo.
- Muesli. Inobatsira (kunyanya kana isina shuga), asi yakaoma kukunda imwe yezviyo. Rimwe kapu ye muesli ine 280 makori. Idya muesli mune zvishoma zvishoma, zvakadai sokuperekedza mukaka.
- Fig. Zvose chestnut nemucheka mutsvuku zvinowedzera makoriri kupfuura pasta kana mamwe maitiro emashizha.
- Olive mafuta. Chimwe chezvinhu zvinonyanya kukosha zvakasikwa neChina. Zvisinei, mafuta ndiyo inopa mafuta, uye gwaro rimwe nerimwe remafuta rine 9 kcal. Izvi zvinoreva kuti 1 kikapu ye mafuta emuorivhi ine 150 kcal. Saka tishandise mumwero.
Kudya-calori zvokudya
Muenzaniso wakanaka wekudya-koriori uye kudya kwekudya kwemazuva ano kunogona kuva pariji. Vanopa mutumbi izvo zvinonzi zvishoma nezvishoma marhydrojidhi, ayo kwenguva yakareba anochengetedza huwandu hwesimba mairi. Iyo yakaderera-calorie yakawanda ndiyo porridges yakabikwa pamusoro pemvura. Pamusoro pekudya kwema-calorie yakaderera: saladi kubva pamiti yakabikwa kana mutsva, yakarongedzwa nehutu chete, inogara, zvichida, yakanakisisa sarudzo.
Low-calori zvinwiwa
Kwavari isu tinosanganisira kofi uye tiyi pasina shuga, iyo inopiwa kwatiri (pamukombe) 0 kcal:
- green tea;
- black tea;
- Nescafe coffee;
- espresso coffee.
Isuwo tinodanawo huwandu-koriori zvimwi, zvisingadi muzvokudya zvedu kakawanda kuti zvidyiwe:
- cocoa (2 mashupfu ecocoa uye shuga pamukombe) - 187 kcal;
- chokoti zvinwiwa (2 mashupuni echokoti uye shuga pamukombe) - 197 kcal.
Izvo zvine zvokudya zvakatsvaga, izvo zvinoshandiswa sezvipfeko zvemafuta kumativi uye mudumbu.