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choyambaChakudya chopatsa thanzi omanga thupiPhunzirani Kuwerengera Kuchuluka kwa Mapuloteni, Zakudya Zamadzimadzi, Lipids ndi Ma calories mu Zakudya

Phunzirani Kuwerengera Kuchuluka kwa Mapuloteni, Zakudya Zamadzimadzi, Lipids ndi Ma calories mu Zakudya

- Kutsatsa -
Nthawi Yowerenga: 7 mphindi


Anthu ambiri akalowa ku koleji zakudya akuganiza kuti asiya masamu ndipo kumeneko akaphunzira kusonkhanitsa mbale zokongola ndi zokoma…. Amene akuganiza kuti izi ndi zolakwika kwambiri, chifukwa mkati mwa zakudya tiyenera kudziwa momwe mungawerengere mapuloteni, chakudya, lipids ndi ma calories zakudya chokhazikika.

Tikudziwa kuti chakudya ndi chimodzi mwa zipilala zopezera zotsatira zabwino pakumanga thupi, kaya kupeza phindu minofu kapena kutaya mafuta. Ndipo ndikakamba za chakudya, ndimalankhula za zakudya zokhazikika, zomwe zimatengera mapuloteni, chakudya, lipids, chilichonse chowerengedwa ndi china chilichonse.

Ndiye bwanji osasiya kuganiza kuti chakudya chabwino ndikungodula zakudya zokazinga, mafuta, masodi ndi maswiti, ndikuyamba kuphunzira momwe mungawerengere moyenera mapuloteni, chakudya ndi lipids Zakudya zanu?

Kufunika kwa zakudya zopatsa thanzi

Tikamaphunzitsa, timadzipangitsa kuti tivale zina m'thupi, monga kuchepa kwa minofu ya glycogen, kuvulala kwapang'onopang'ono mumitsempha ya minofu, pakati pa kuvala ndi kung'ambika. Zovala zonsezi zimafunikira kusinthidwa ndi kulipidwa kwambiri, kuti thupi lidzichiritsa lokha. pulumutsani ndi kupanga zotsatira, monga kuwonjezeka kwa minofu. Ndipo izi zimangochitika kudzera muzakudya zomwe zimachokera ku chakudya ndi/kapena chowonjezera.

Njira zina zotupa ndi okosijeni zimachitikanso ndi maphunziro, ndipo chakudya chimakhalanso ndi udindo wopereka zakudya zomwe zingathe kuzilamulira. Popanda izo, n'zosatheka kumanga misa yotsamira.

Ndipo tikanena kuti muyenera kudya kuti mulandire ndikulipiratu kuwonongeka, tikutanthauza kuti muyenera kudziwa momwe mungawerengere zosowa zanu za macronutrient ndi micronutrient, kuti mudziwe kuchuluka kwa mapuloteni, zimam'patsa mphamvu komanso lipid.

Ndipo m'nkhaniyi tikuphunzitsani momwe mungawerengere iliyonse yamacronutrients, kuti mutha kukhala ndi chakudya chamagulu malinga ndi zosowa zanu.

Inu!

1- Momwe mungawerengere kuchuluka kwa mapuloteni

Podziwa kuti mapuloteni ndi omwe amapanga khungu lililonse m'thupi, ndizosatheka kulingalira minofu yopanda mapuloteni, sichoncho? Mapuloteni omwe timadya kuchokera pachakudyacho amapukusidwa ndikulowetsedwa mu amino acid ndi ma peptide ang'onoang'ono (dipeptides ndi tripeptides).

Chifukwa chake, choyamba tiyenera kudziwa kuchuluka kwa mapuloteni omwe timafunika kudya tsiku lililonse. Za ichi, zomwe zimalimbikitsidwa kwa munthu amene amachita zolimbitsa thupi zomwe cholinga chake ndikuchulukitsa kulemera kwake ndichinthu chozungulira 1,5-2,0g wa protein pa kg. Kwa othamanga, zosowazi zitha kukhala zazikulu, koma ndizokwanira anthu 90%.

Izi zikutanthauza kuti poyamba muyenera kuchulukitsa kulemera kwanu ndi 1,5, ndiye kuti, ngati mutalemera 70kg, muyenera kuchita masamu a 70X1,5, kufikira zotsatira za 105. Chifukwa chake, ngati mukulemera 70kg muyenera kumeza china chake mozungulira 105g wa protein patsiku

mapuloteni owonjezera

Poganizira kuti 100g ya nyama yowonda ili ndi 22g wa protein, muyenera kuganizira 22g wa PROTEINS wodya osati 100g ya nyama ngati 100g ya protein.

Ngati wanu kupindula kwakukulu Kuwonda kumakhala kovuta, onjezerani pang'onopang'ono, ndi 1,75g ​​ya mapuloteni pa kg ndipo ngati kuli kofunikira ndi 2g pa kg. Poganizira kuti gilamu iliyonse ya mapuloteni imakhala ndi 4 kcal, muli ndi 105g ya mapuloteni pafupifupi 420Kcal.

Powerengera zomwe timadya tsiku ndi tsiku, tiyenera kuganizira mapuloteni okwera kwambiri (omwe nthawi zambiri amachokera ku nyama), chifukwa amatha kuyamwa komanso kugwiritsidwa ntchito m'thupi.

ONANINSO >>> Mapuloteni, Macronutrient of Life!

2- Momwe mungawerengere kuchuluka kwa chakudya

Nthawi zambiri, anthu amawopa kwambiri kudya ma carbohydrate mu nthawi ya kupindula kwa minofu ndi mantha opeza mafuta m'thupi. Izi zitha kuchitika ngati mudya ma carbs ochulukirapo kuposa momwe mungafunire, makamaka ngati amachokera ku zoyipa monga: shuga wosavuta (sucrose, glucose, fructose owonjezera, maltose ndi zina). Ngati zichokera ku magwero ovuta (starch, mizu, tubers, chimanga ndi zina) izi sizingachitike.

O zoperekedwa kwa anthu omwe akufuna kupeza misa wowonda ndi penapake mozungulira 2-8g ya carbs pa kg. Chifukwa chake, anthu omwe amapezeka mosavuta ndi mafuta amatha kuyamba ndi china chake pafupifupi 2g wa chakudya pa kg. Komabe, ngati zopindulitsazo zakhumudwitsidwa, zikuchedwa kuchepa kapena mukuchepetsa thupi, ndi nthawi yoti muwonjezere kuchuluka kwa magalamuwo mpaka magalamu, kuti mupeze mayankho ambiri m'thupi lanu.

Izi zikutanthauza kuti kwa munthu 70kg, pakufunika zosowa 140g tsiku lililonse zam'madzi.

zakudya zopatsa mphamvu

Pogwiritsa ntchito mpunga woyera monga chitsanzo, titha kunena kuti mpunga wa 100g wa mpunga wolemera uli ndi 80g ya chakudya. Poganizira kuti gramu iliyonse yamadzimadzi amakhalanso ndi 4Kcal, yokhala ndi 140g wazakudya zamasiku onse, muli ndi 560Kcal kale.

Sankhani chakudya chambiri, koma osaganizira za glycemic index. Ndikofunikira kudziwa za glycemic index ngati muli ndi vuto lililonse la insulin, monga matenda ashuga kapena hyperinsulinemia.

Sitiwona chakudya chomwe sichidya thupi monga ulusi wa chakudya, zotsekemera monga xylitol ndi zina zotero. Zakudya zam'madzi izi, chifukwa sizimwazika, sizimapereka ma Kcal kapena mphamvu macronutrients.

Ngakhale izi zili choncho, nthawi zina pangafunike ma carbohydrate osavuta kugayidwa kuti apititse patsogolo kupezeka kwa chakudya mphamvu kwa thupi ndi/kapena kuthandizira kuwonetsa njira zina. Mwachitsanzo, ndi nkhani ya iwo omwe amaphunzitsa nthawi yomweyo akadzuka ndipo amafunikira chakudya chosavuta kuti azitha kulimbitsa thupi. Pankhaniyi, munthu akhoza kuganizira kugwiritsa ntchito chimanga cha waxy, palatinosis, ndi zina.

Dziwani >>> Zomwe Zabwino Zakudya Zamadzimadzi Kuti Muzipindulira Misa!

3- Momwe mungawerengere kuchuluka kwa lipids

Lipids ndi ma macronutrients amphamvu omwe amapereka 9Kcal pa gramu. Ndizofunikira kwambiri mu Constitution ya nembanemba yama cell, kupanga ma eicosanoid a pro-inflammatory and anti-inflammatory, kufalikira kwa khungu, mafuta amtundu wina, mapangidwe a mahomoni, mwa ena.

Popanda lipids, thupi lanu lidzagwa ndithu. Kuphatikiza apo, lipids ndi ofunikira kwambiri kwa anthu omwe akufuna kupeza mafuta ochepa. chifukwa kupereka mphamvu zambiri ndi chakudya chochepa, chothandizira kupanga testosterone komanso osasokoneza njira zodalira insulin ndikuthandizira kuwongolera kuyankha kwa glycemic, zomwe ndi zosangalatsa kwambiri.

O Ndikupangira kuti mulowetse china chake cha 0,5-1g wa lipids pa kg ya thupi. Izi zikutanthauza kuti munthu yemwe ali ndi avareji ya 70kg, amafunikira 35-70g wa lipids patsiku.

kumwa kosayenera kwa lipids

Poganizira kuti gramu iliyonse ya lipid imapereka 9Kcal, munthu uyu wa 70kg ayenera kudya 315 mpaka 730Kcal kuchokera ku lipids yazakudya.

Ma lipids atha kugwiritsidwa ntchito mwanzeru kuti awonjezere kudya kwa Kcal popanda kufunikira kowonjezera chakudya cham'magazi, zomwe zingapangitse kuti mafuta atayike komanso nthawi yomwe munthuyo amasiyidwa. kugona pambuyo kudya chakudya. Chifukwa chake, kutengera momwe thupi lanu limayankhira komanso zosowa zanu, mutha kudya zoposa 1g/kg za gulu la macronutrient.

Dziwani >>> 6 Zakudya Zakudya Zabwino Zambiri za Lipids!

Nanga bwanji micronutrients?

Nthawi zambiri timakambirana zama micronutrients (mavitamini ndi mchere) zomwe ndizofunikira kuti thupi liziyenda bwino. Komabe, izi siziyenera kukhala zofunikira kwambiri. Chifukwa?

Kungoti chifukwa thupi lanu limafunikira micronutrients yaying'ono kwambiri ndipo simungathe kuwapeza ochepa. Kukhala ndi zakudya zosiyanasiyana, kugwiritsa ntchito zakudya zachilengedwe zambiri momwe zingathere, kugwiritsa ntchito zakudya zochepa zomwe zasinthidwa ndikuwonetsetsa njira zabwino zophikira, mosakayikira mudzakhala ndi thanzi labwino pankhaniyi mthupi lanu.

Chifukwa chake osayiwala kudya ndiwo zamasamba, ndiwo zamasamba komanso zipatso pang'ono pang'ono.

Phunzirani >>> Kufunika Kwazinthu Zakudya Zakudya Zakudya Zanu!

Sungani ma calories anu a tsiku ndi tsiku!

Kodi zonse zidachitika m'mbuyomu? Tsopano ndi nthawi yoti muwone ngati zonse zasinthidwa moyenera pazosowa zanu za tsiku ndi tsiku, chifukwa ngati muli ndi vuto la caloric (kudya ma calories ochepa kuposa omwe mumafunikira patsiku), simudzatha kupeza misa, ndipo ngati tili ndi zochuluka (kudya zopatsa mphamvu zochulukirapo kuposa zomwe mumafunikira patsiku), zochulukirapo, mumatha kupeza mafuta ochulukirapo, zomwe sizabwino.

MAMVETSA >>> Ma calories: ndi chiyani ndipo amawerengedwa motani?

kuwerengera zopatsa mphamvu tsiku lililonse

Poterepa, kuti mudziwe kuchuluka kwama calories omwe muyenera kudya patsiku, yesani izi:

  • Amuna: 10 X (kg) + 6,25 X kutalika (cm) - 5 X Age (zaka) + 5
  • Akazi: 10 X (kg) + 6,25 X kutalika (cm) - 5 X Age (zaka) - 161

Chifukwa chake, ngati ndinu bambo wazaka 25, wamtali 1,70 m ndikulemera 70 kg, mudzafika pama equation otsatirawa:

  • 10 X kulemera (70) + 6,25 X (170) - 5 X Zaka (25) + 5 = 1642Kcal.

Ndipo ngati muli mkazi ndipo muli ndi kutalika, kulemera ndi mawonekedwe ofanana, kuchuluka kwa kalori yanu kungakhale:

  • 10 X kulemera (70) + 6,25 X kutalika (170) - 5 X Zaka (25) - 161 = 1476Kcal

Zowonjezera pamenepo, muyenera kuwonjezera kuchulukitsa kwa 1,55 kotero kuti simungakhale ndi zanu zokha mlingo woyambira wamagetsi (ndimomwe thupi lanu limagwiritsa ntchito popuma) koma kuti mukhale ndi zochita za tsiku ndi tsiku. Choncho, tidzakhala ndi mtengo wa 2545Kcal tsiku lililonse kwa amuna ndi 2287Kcal tsiku lililonse kwa amayi.

Pomwe, kuti mukhale wonenepa muyenera 300-500Kcal ochulukirapo Kupitilira apo, ingowerengani kuchuluka kwa ma calories omwe muyenera kudya ndikugawa macronutrient, monga tafotokozera m'nkhaniyi, ndi presto!

Kutsiliza

Tsopano popeza mukudziwa kuwerengera zosowa zanu za tsiku ndi tsiku komanso momwe mungawerengere macronutrients, zonse zomwe muyenera kuchita ndikupanga zonsezi kuti chakudya chanu chikhale chopangidwa.

Pogwiritsa ntchito chitsanzo, bambo wazaka 25, 1,70 wamtali komanso wolemera 70kg, tidazindikira kuti amafunikira 2545Kcal patsiku, pokhala 730Kcal wa Lipids + 1400Kcal wa Zakudya Zam'madzi + 420 Kcal wa Mapuloteni! Onjezerani 500Kcal wina kuti muwonetsetse kuti chithandizochi chikuwonjezeka ndipo ndichoncho!

Kudzidyetsa nokha sikungakhale kovuta monga anthu ambiri amaganizira, koma nthawi yomweyo sizovuta kwenikweni. Mawerengedwe ena ndiofunika kuwalingalira kuti muthe kuchita bwino muma protocol anu ndikusunga zomwe mukupindula nthawi zonse.

Chakudya chabwino!

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