Indlela Yokubala Amakhalori Okunciphisa Isisindo Sabesilisa

1. Ukuqonda I-Basal Metabolism

Isinyathelo sokuqala sokuncipha isisindo ngokuqinisekile ukufunda i-basal metabolism yakho (BMR). Lokhu kuwukuphela kwamakhalori okudingeka emzimbeni wakho uma ubhiyoha ukuze ugcine izisebenzi eziyisisekelo - ukuphefumula, ukuhamba kwegazi, izinga lokushisa lomzimba, njll.

Ifomula yeHarris-Benedict:

• Kwabesilisa: BMR = 88.362 + (13.397 × isisindo nge-kg) + (4.799 × ukuphakama nge-cm) - (5.677 × iminyaka)

Ngokwesibonelo, uma isisindo sakho singama-80 kg, ukuphakama kwakho kungu-180 cm futhi uneminyaka engu-30, i-BMR yakho izoba:

BMR = 88.362 + (13.397 × 80) + (4.799 × 180) - (5.677 × 30) = 1915 kcal/ ngosuku.

2. Ukuqonda Izinga Lokusebenza

Ngemuva kokwazi i-BMR yakho, isinyathelo esilandelayo ukufaka isilinganiso sokuthi zingaki amakhalori owasebenzisayo uma ubandakanya izinga lakho lokusebenza. Kunezilinganiso eziningana zokubala:

• Impilo ethule (ebona ukuthi awusebenzisi amandla): BMR × 1.2
• Ukusebenza okujwayelekile (ukuzivocavoca izinsuku ezi-1-3 ngesonto): BMR × 1.375
• Ukusebenza okuphezulu (ukuzivocavoca izinsuku ezi-3-5 ngesonto): BMR × 1.55
• Ukusebenza okuphoqelelayo (ezemidlalo izinsuku ezi-6-7 ngesonto): BMR × 1.725

Usebenzisa isibonelo esiphezulu se-BMR 1915 kcal: uma impilo yakho isebenza ngokujwayelekile, ukuphuza kwakho kuzoba 1915 × 1.375 = 2637 kcal/ ngosuku.

3. Ukwakha Ukuncipha Kwamaphesenti

Manje, njengoba wazi ukuthi mangakhi amakhalori adingeka ukuze ugcine isisindo samanje, isikhathi sesifikile sokwakha ukuncipha kwamakhalori ukuze unciphise isisindo. Kubalulekile ukususa phakathi kwama-500-1000 kcal ngosuku ukuze unciphise cishe ngama-0.5-1 kg wenzi izinsuku ezilungile, okuyisikhumbuzo esiphusile sokuncipha.

Isibonelo, uma ukusetshenziswa kwakho kungu-2637 kcal, towe udinga ukudla phakathi kwama-2137-1637 kcal ngosuku.

4. Ibhilidi LeziNsebenzo

Kubuhlungu hhayi ukulandela inani lamakhalori kuphela, kodwa nokuqapha izinga lawo. Ukudla kwansuku zonke kufanele kube nebhilidi elifanele lokuphathwa, amafutha, kanye namakhalori (IBHA). Ngokuvamile, kulungile ukukhipha:

• Amafutha: 25-30%
• Amafutha: 20-25%
• Amakhalori: 45-55%

5. Isiphetho

Ukufinyelela impumelelo yokuncipha isisindo akungathi akukhathazi, uma uqonda ukuthi umzimba wakho usebenza kanjani. Funda i-metabolism yakho, izinga lokusebenza, bese wakha ukuncipha kwamakhalori, uhambise ibe i-bhilidi efanele ye-IBHA.

Thumela izithombe zokupheka kwakho kuhlelo lwethu, futhi sizokwazi ukukusiza ukufaka inani lamakhalori nemiphumela ye-BHA. Lungisa ukudla kwakho, futhi ufinyelele imigomo yakho nathi!