Vazhinji vekudya zvinovaka muviri vanokurudzirwa kuti vaverenge zuva nezuva kuwanda kwemakoriji anodyiwa. Kutenda neizvi uchakwanisa kutarisa uye kudzora uremu hwako. Iyo yakareba yakarongerwa nhamba inodiwa yekoriori pazuva, nokuda kwevakadzi iyo inenge iri kubva 2100 kusvika 3000 kcal, uye kune varume kubva 2600 kusvika 3200 kcal. Asi kuti nhamba yacho ive yakajeka, unogona kushandisa mazano akasiyana-siyana achakubatsira iwe kuverenga nhamba inodiwa yekoriori zvakanakira iwe:
The Harris-Benedict formula
Vakadzi: 655.1 + 9.6 x M + 1.85 x P - 4.68 x G.
Varume: 66.47 + 13.75 x M + 5.0 x P - 6.74 x G, kupi:
M - chiremera chemuviri (kg); P - kukura (cm); G-zera (makore).
Mifflin-San Jerura formula
Vakadzi:
10 x kurema (mu kg) + 6.25 x urefu (masentimita) - 5 x yemakore (makore) - 161
Varume:
10 x kurema (mu kg) + 6.25 x urefu (masentimita) - 5 x yemakore (makore) + 5
Zvakanakisisa kusarudza chechipiri sarudzo, nokuti yakawanda yemazuva ano uye inobatsira kufunga nezvezvinhu zvizhinji.
Nhamba ye makoriyori ekurema kurasikirwa
Vakadzi vazhinji, kuitira kuti vabvise maundi mapaundi, vakagadzirira kutema koriori yezinga 2 kana dzimwe nguva. Izvi hazvina kunaka, sezvo huwandu hwehuwandu huripo, nokuda kwekushanda kwemuviri, zvinokwana 1200 kcal. Nhamba ye makoriyori kuti uwane uremu inokosha, kuderedza zvishoma nezvishoma. Chokutanga, chengetedze ne 10%, kana pasina chigumisiro, uye neumwe 10%, chinhu chikuru hachipfuuri kupfuura zvishoma.
Tafura yekoriori yemimwe michina:
Kudya nehuwandu hweakoriyori
Chimwe chezvinhu zvezuva nezuva zvinokubvumira kubvisa maundi mapaundi.
- Breakfast breakfast. Nzira yakanakisisa yezvokudya zvemangwanani ipurasitiki yakabikwa pamusoro pemvura. Mahydrohydrates akakomba achazora muviri kwenguva yakareba. Kuti uwane zvakasiyana-siyana ndiro, iwe unogona kuwedzera mbeu yako yaunoda kana michero.
- Kudya. Edza kuva nechokwadi chokuti kudya uku kwazara uye kwaiva kwekutanga uye yechipiri ndiro. Pamasikati pahota yako unofanira kunge uripo mapuroteni nemahydrohydrates.
- Kudya. Mune manheru, zvakanakisisa kudya chimwe chinhu chiedza, somuenzaniso, saladhi yemiriwo. Kana izvi zvisina kukwana kwauri, itawo zvimwe zvekudya zvegungwa kana chifu.
Menyu yakadaro ichakubvumira kuti uremerwe uremu, asi panguva imwechete uwane yakawanda mazana emakirori ehutano hunoita.