Abantu abaningi abacabangi ngohambo lwabo lokunciphisa umzimba njengenkinga yezibalo. Kodwa ngezindlela eziningi, kunjalo. Ukuze ulahlekelwe isisindo, udinga ukubala isibalo sakho sokulinganisela kwamandla, bese ushintsha izinombolo ukuze ulahlekelwe isisindo . Uma ungathola izinombolo zakho zizungeza ngakwesokudla, uzothola phansi futhi ugcine amakhilogremu avulekile.
Iyini i-Energy Balance Equation?
Ukulinganisela kwamandla kumane nje kuhlobana phakathi kokufakelwa kwamandla akho kanye nokukhishwa kwamandla akho.
I-equation yamandla ephelele ibukeka kanje:
Ibhalansi yezamandla = ukufakelwa kwamandla - okukhipha amandla
Akubukeka kunzima kakhulu, akunjalo? Kodwa kungenzeka ukuthi awunayo izinombolo ukwenza izibalo. Ngakho ukuze uhlole amandla akho okulinganisela udinga ukuqoqa imininingwane ebalulekile.
Indlela Yokubala Ukufaka Amandla
Sisebenza amandla uma sidla. Ukudla esikudlayo kunikeza ama-calories . Ama-calories ayingxenye yamandla noma ukushisa. Ukudla esikudlayo neziphuzo esizidlayo kunikeza amandla ahlukene. Amaprotheni ne-carbohydrate ngayinye ahlinzeka ngamakhilogremu angu-4 ngegramu ngayinye, futhi amafutha anika ama-khalori angu-9 ngegramu ngayinye.
Ngakho wazi kanjani inombolo yakho yokufaka amandla? Bala inani lamakholori odla ngalo usuku ngalunye. Ungayenza nge- diary elula yokulanda ukudlala noma ungasebenzisa uhlelo lokusebenza lokubala lokukholori . Owesifazane ojwayelekile angadla noma kuphi kusuka ku-1200 kuya kuma-2500 amakholori ngosuku. Lokho kuluhle kakhulu. Ukuze uthole inombolo enembile kakhulu kuwe, landela ama-calories akho okungenani ngesonto.
Indlela Yokubala Ukuphuma Kwamandla
Ukukhishwa kwamandla kwenzeka uma umzimba wakho usebenzisa amandla. Sivame ukubhekisela kulokhu njengama-khalori "okushisayo." Ngisho nalapho ulele, umzimba wakho usebenzisa amandla ukwenza imisebenzi eyisisekelo njengokuphefumula nokujikeleza igazi. Izinga lapho umzimba wakho uvutha amakholori ekuphumuleni kuthiwa yi- basal yakho ye-metabolic rate (BMR) ).
I-BMR yenza cishe ngo-60-75% inani eliphelele lama-kilojoule oshisa ngosuku ngalunye.
Usebenzisa amandla phakathi nemisebenzi yokuphila kwansuku zonke , njengokugeza izitsha noma ezitolo, futhi, ngokuzivocavoca umzimba. Lezi zenzo zenza cishe u-15-30% we-calorie yakho yonke ishisa ngosuku ngalunye. I-5-10% yokugcina yamakorikhi ashiswa ngomphumela we-thermic wokudla uma udla futhi ugaye ukudla nokudla okulula.
Kunezindlela ezehlukene zokubala inani lamakorikhi oshisa usuku ngalunye. Enye yezindlela ezilula ukusebenzisa i-calculator yekhalori enjengale:
Bala i-Energy Energy Balance Equation
Uma ukufakelwa kwamandla akho kanye nokukhipha amandla kwakho kulinganisela ngokuphelele, ngeke ulahlekelwe isisindo. I-balance balance energy yenza isisindo esimisiwe. Ukuze ushintshe isisindo sakho udinga ukusiphawula esikalini ukuze kungabalingani.
I- balance balance energy isebenza uma amandla akho okufakwayo angaphezu kokukhipha amandla. Okusho ukuthi, udla amakholori amaningi kunokuba umzimba wakho udinga. Umzimba wakho ugcina amandla engeziwe noma ama-khalori njengamafutha. Lokhu kubangela ukuzuza kwesisindo.
Ukuzuza kwesisindo = ukufaka kwamandla> ukukhipha amandla
Ukulahlekelwa kwesisindo kwenzeka uma udala ibhalansi yamandla angalungile . Okusho ukuthi, ushisa ama-khalori amaningi kunokuba udle. Uma lokhu kungalingani kwenzeka, umzimba wakho uvutha amandla agciniwe (amafutha) ukuze usebenze futhi ulahlekelwe isisindo.
I-balance balance energy ngezinye izikhathi ibizwa ngokuthi ukulahleka kwekhalori .
Ukulahlekelwa kwesisindo = ukufaka amandla
Uma uhlola amandla akho okulinganisela amandla, kungcono ukuthola izinombolo zibe ngokunembile ngangokunokwenzeka. Umehluko omncane ekufakweni kwamandla kagesi nokukhipha amandla kungenza umehluko omkhulu esisisindo sakho.
Izibonelo ze-Energy Balance Equation
Ulungele ukubala ibhalansi yakho yamandla? Nazi izilinganiso ezimbili zesampula ongazisebenzisa njengesiqondiso.
I-Dieter # 1: Megan
Amakholori adliwe nsuku zonke: 2000
Ama-calories ashiswa usuku ngalunye: 1750
2000 (energy input) - 1750 (energy output) = 250 amakholori
I-Megan ine-balance balance ye-250 kilojoule ngosuku.
Lokho akuzwakala njengokuningi. Kodwa ngaphezu kwesonto, ukulinganisela kwakhe okulinganiselwa kuyoba yi-1750 kilojoule noma okwanele ukuze uthole i-pounds isigamu sesisindo.
I-Dieter # 2: UCarol
Amakholori adliwe nsuku zonke: 1800
Ama-calories ashisa usuku ngalunye: 2050
1800 (energy input) - 2050 (amandla okukhipha) = -250 amakholori
UCarol une-balance balance energy yama-kilojoule angu-250. Phakathi nesonto, umzimba wakhe uzodinga ukushisa ama-calories angu-1750 amafutha agciniwe ukuze uhlangabezane nezidingo zawo futhi uzolahlekelwa cishe ngamaphilenti ayisisindo esisisindo.
I-Energy Energy Balance Equation for Loss Weight Loss
Ngakho-ke uma ukulahlekelwa isisindo kungukulingana okulula, kungani kunzima ukulahlekelwa isisindo? Ngoba kunezici eziningi ezithinta kokubili amandla akho okufakwayo kanye nokukhishwa kwamandla akho . Izinto ezifana nesimo sakho sezokwelapha, ubudala, nesimo sengqondo kuthinta ukulinganisela kwamandla akho ebhalansi nsuku zonke. Ukulahlekelwa isisindo ukulingana okulula, kodwa ukuthola ibhalansi efanele kudinga umsebenzi omncane kancane.
Uma usuqala uhambo lwakho lokulahlekelwa isisindo, noma uma ubuza ukudla kwakho okwamanje kanye nokuzivocavoca, i-equation balance balance iyindawo ephelele yokuqala. Awudingi ukuthenga amathuluzi amahle noma ukutshala imali ohlelweni olubi kakhulu lokulahlekelwa isisindo. Zama ukwenza izinguquko zakho ngokwakho. Hlola izici ezithinta ukuphuma kwakho kwekhalori kanye nekhalori. Ulawula ezinye izinto (njengezinga lomsebenzi) futhi akukho ukulawula kwabanye (iminyaka yobudala, ubulili). Vele ushintshe okusemandleni akho ukugxilisa izilinganiso ze-equation equation equation yakho bese ufinyelela imigomo yakho yokulahlekelwa isisindo.