Pakupedzisira wakasarudza kubvisa uremu hunorema. Chinhu chokutanga chaunoda kutanga nacho ndechekudya, nokuti kana iwe ukasanura kana kudzivisa kushandiswa kwemimwe michina, unogona kuora muviri. Mubvunzo mukuru ndewokuti sei makorikori anodiwa zuva rega roga kushaya uremu uye kuti ungasarudza sei kubva pane rwandu rukuru iro kudya kwaunoda?
Mangani emakirori anodiwa pazuva?
Hapana nzira iyo yakarongedzwa nevanogadzirira kudya zvakanaka. Chinhu chikuru mune imwe yezvokudya uye kurasikirwa nemutoro, uye chengetedza chigumisiro chakaitwa. Kuti uremerwe uremu, iwe unofanirwa kudya zvakanaka, uye nokuda kweizvi unoda kuziva kuti unoda zvakadini kupedza makori. Tinoshandisa ma calorie tafura uye tinowana huwandu hweakoriji anodyiwa. Muvanhu vakawanda vane kuwandisa, zviyero zvinosvika 2 kusvika ku 4 000 kcal pazuva kana kuverenga zuva rega rega.
Kuti uwane uremu, zuva rinodikanwa kubva pa1000 kusvika ku 1400 makoriro, uye kunyanya chiyero ichi chichanyatsosiyana nemufananidzo, icho chakaipa chichava chigumisiro kana kudya kwacho kuchionekwa, uye kana zuva rega rega iwe "uchidya" 1800-2000 kilocalories, haugone kushaya uremu. Kuti uverenge kuti ingani makoriri anodiwa kuitira kuti uremerwe uremu, zvino nemurairo uri pasi apa unogona kusarudza simba rinoshandiswa zuva nezuva uye kuziva kuti zvakadini kurasikirwa kuwedzera kuwanda. Simba rinosanganisira simba rinopedzwa panguva yebasa nekuzorora, uyewo simba rinoshandiswa pakudya zvokudya.
Kuwanda kwesimba raunoda kuti urambe uchiita basa rinokosha remuviri wekuzorora, paunenge uri mune imwe imba yekunaya kwemazuva ose uye uchirara mumangwanani musina chinhu chisina chinhu mumubhedha. Kune vakadzi, iyi simba iri 0.91 kcal / 1kg / h.
Somuenzaniso, unoda kuderedza uremu kuitira kuti uremu wako uwedzere kusvika 63 kg. Iko kushandiswa kukuru ndiko 0.9 kcal x 63 kg x 24 h = 1361 kcal. Mukushanda kwebasa, simba rinoshandiswa kuti riwane mari yekushanda pakushanda muhofisi inofanira kuva 26% yekushandiswa kwekutanga. Kana kushandiswa kukuru ndiko 1361 kcal, uye nebasa rekugara, 365 kcal inodiwa. Uine maawa masere ekushanda kwemaawa mashoma pamutoro wepanyama (vateereri, vanyori, vashandi), kubhadhara simba rekushandisa raunoda nezve 1000 kcal.
Zvinodhura panguva dzose zvinosanganisira - mitambo, kushanda pamba, nguva yekuzorora.
Murume anorema makirogiramu 60 anodya simba
Mhando dzebasa kcal / h
- Kurara 50
- Kufamba 190
- Basa rechikoro 120-240
- (kuchenesa, kushamba ndiro, ironing)
- Kuverenga bhuku nenzwi guru 90
- Kurara kwekuzorora 65
- Kutyaira muchikepe 150-360
- Runing 360
- Kufamba nokukurumidza 300
- Kuenda kwechikepe 240
- Skating mu rink 180-600
- Kushambira murwizi 180-400
Miti yedu inodya simba yekudya nekudya zvokudya. Mapuroteni anowanikwa nemuviri zvikuru, kuputsa makhahydrates nemafuta, unoda kushandisa nguva shoma shoma pane iwe unoda kushandisa paunenge uchidya zvokudya zveprotein. Simba rekudya nekudya zvakasanganiswa ndeye 6.5% yehutachiona hwemagetsi, mumuenzaniso wedu, 88 kilocalories pazuva inopedzwa. Iye zvino tinosarudza kuti zviyero zvakadini zvatinoda kuti tiremerwe uremu kana uchida kuti uremu hwako huve mamita 63, kunyange iye zvino muviri wako uremu 75 kg. Semuenzaniso, iwe une basa remaawa masere masere, uye mumazororo gumi nemaviri masere iwe unopedza:
- Pakazorora kwemaawa matatu nhema = 65kcal * 3 = 195 kcal,
- Pahope iwe une maawa 8 = 50 kcal x 8 = 400 kcal,
- Mukufamba kwenguva inotora maawa maviri - 190 kcal * 2 = 380 kcal,
- Kushanda pedo neimba kunotora maawa matatu = 120 kcal * 3 = 360 kcal,
- Zvose zvinoshandiswa = 1335 kcal.
Nokudaro, koriri yezuva nezuva iwe uchava:
1361 kcal (iyo shanduro huru, kana iwe uchida kuderedza uremu kune chimwe chiremera) +365 kcal (paunenge uchishanda patafura muhofisi) +1335 kcal (kwemaawa makumi matanhatu) + 88 kcal (yakashandiswa pakudya) = 3149 kcal.
Nokudaro zvakajeka kuti munhu anofanirwa kudya sei makoriori zuva nezuva, iro 3149 makorikori, uye kana iwe ukadya chiyero ichi chechilocalories, uine uremu hunorema hunokwana 63 kilogram, hucharamba hwakasimba, asi sezvo uchida kuora muviri, unofanira kuderedza kudya kwezvokudya.