Ikhalori yakho idinga ushintsho kanjani uma ukhula? Kungakhathaliseki ukuthi umgomo wakho ukugcina isisindo somzimba noma ukulahlekelwa isisindo, ukwazi ukuthi le nombolo iyasiza. Kungakhathaliseki ukuthi usemusha noma omdala, inani lamakholori okufanele ulisebenzise usuku ngalunye luhluka ngokuya ngokobulili, ukuphakama, isisindo, ukubunjwa komzimba futhi, mhlawumbe ngaphezu kwakho konke, izinga lomsebenzi.
Ama-calories ayinani lamandla ekudleni.
Uma ungenisa amakholori amaningi kunokuba usebenzise ngokusebenzisa izinqubo zomzimba (njengokugaya nokuphefumula) nomsebenzi wokuzivocavoca (konke okuvela ekumeni, ekugciniwe, noma kumarathon okugijima), uzothola isisindo. Uma udla amakholori ambalwa kunokuba umzimba wakho uvutha usuku ngalunye, uzokhipha ukulahlekelwa kwekhalori, futhi kamuva uzolahlekelwa isisindo.
Udinga ama-calories ambalwa njengoba ukhula ngenxa yokulahleka kwemisipha
Njengoba abantu bekhula, bavame badinga amakhilogremu ambalwa, ngokuvamile ngoba abasebenza kancane. Isilinganiso samanzi esisisekelo sinciphisa ngokuhamba kwesikhathi. Kuvame ukuphakanyiswa ukuthi abantu abanesisindo esiningi emzimbeni wabo bazoshisa ama-khalori amaningi (ngisho nokuphumula) kunomuntu ongencibilika kakhulu ngenxa yokuthi izicubu zomzimba ziyasebenza kakhulu kunamafutha-nakuba izinga lokuthi umzimba ungakhula yindaba yokuphikisana .
Ikhalori Imfuneko Yokulondoloza Isisindo Sanje
Mangakhi amakhilogremu omzimba wakho adinga ukugcina isisindo sakho samanje?
I-National Institute on Aging inikeza iziqondiso ezilandelayo jikelele, amadoda nabesifazane abangaphezu kweminyaka engama-50.
Izidingo Zamakhalori Kwabesifazane Ngaminyaka 50
| Izinga lomsebenzi | Isidingo Sekhalenda Yansuku zonke |
| Akusebenzi ngokomzimba | Amakhilomitha angu-1 600 / usuku |
| Isebenza kancane | Cishe angu-1,800 kilojoule / nosuku |
| Ukuphila okusebenzayo | Amakholori angu-2,000-2200 / usuku |
I-Calorie Izidingo Zamadoda Ngaphezu kweminyaka engu-50
| Izinga lomsebenzi | Isidingo Sekhalenda Yansuku zonke |
| Akusebenzi ngokomzimba | Amakholori angu-2,000 / usuku |
| Isebenza kancane | Amakholori angu-2 200-2400 / usuku |
| Ukuphila okusebenzayo | Cishe ama-2 400-2,800 amakholori / usuku |
Ngaphezu kokuguquka kwezidingo zakho zokudla nge-caloric yansuku zonke, ungabona futhi ushintsho ekujuleni komzimba wakho njengoba ukhula, ngisho noma ungasitholi isisindo. Ukushintshwa kwamafutha phakathi nendawo eseceleni kuyafana nabesifazane emva kokuya esikhathini, futhi kumadoda, ngenxa yokulahla amazinga e-testosterone.
Izidingo Zokwemvelo Njengoba Ukhula
Ngokwesiko, abantu abangaphezu kweminyaka engu-70 bathola isifiso sabo sokunciphisa, njengoba izinga labo lomsebenzi kanye ne-basal rate drop drop. Lokhu kubangela izinselelo zokudla okunomsoco ngoba badinga amavithamini namaminerali afanayo njengabantu abasha ngisho nangaphezulu uma kuziwa kwezakhi ezifana neprotheyini ne-vitamin D.
Ukuze uhlale uphilile futhi ugweme izifo, landela ukudla okuguga okuhlotshaniswa nezinhlobonhlobo zezithelo, imifino, inyama enomzimba, inhlanzi, amafutha enempilo, kanye nokudla okuphezulu e-fiber. Njengoba abadala asebekhulile befuna ukugaya noma ukugwinya ubunzima bangase bahlenge ukudla okuphezulu okuphezulu, abacwaningi bokudla okunomsoco baye bashintsha izincomo zokudla kwansuku zonke ukuze bafake izithelo nemifino enompheme kanye nemifino (ngaphandle kokushukela noma ukasawoti).
I-smoothies emifino eluhlaza-okuhlanganiswa kwemifino nezithelo-nayo inikeza indlela elula yokuthuthukisa ukusetshenziswa kwakho kwemikhiqizo esisha okungase kube lula ukugaya nokulula ukugwinya.
Imithombo:
Ikhasi Lokudala: Ukudla okunempilo ngemuva kwe-50. Isikhungo seNIH sikaZwelonke kuHlu lwazi lokuPhepha lukaHulumeni.
U-Alice H. Lichtenstein, uHelen Rasmussen, uWinifred W. Yu, uSusanna R. Epstein noRobert M. Russell. "I-MyPyramid eguquliwe yabadala abakhulile." J. Nutritional. Januwari 2008 vol. 138 cha. 1 5-11.
UCharles E Matthews et al. "Isikhathi esichithwa ekuziphatheni okudlulile kanye nokufa kwabantu abathile kubantu abadala base-US" Am J Clin Nutr February 2012 vol. 95 cha. 2 437-445.