Kungenzeka ukuthi wezwa ukuthi kwasekuseni isidlo esibaluleke kakhulu sosuku. Kodwa ingabe lokho kusho ukuthi kufanele udle amakholori akho amaningi nsuku zonke ekuseni? Kanjani ukuthi mangaki ama-kilojoule okufanele udle ekudleni kwasekuseni? Impendulo ixhomeke ezintweni ezimbalwa.
Bala ama-Calories wansuku zonke
Ngaphambi kokuba ubone ukuthi mangaki amakholori ozowadla kwasekuseni, kufanele uhlole ukuthi zingaki ama-khalori adla usuku ngalunye.
Wonke umuntu unezidingo ze-caloric ezahlukene. Ukudla kwakho kwekhalori yansuku zonke kuncike ekuphumuleni kwakho kwesilinganiso semethamo (RMR) kanye nezinga lakho lomsebenzi wansuku zonke . Uma uzama ukulahlekelwa isisindo, unciphisa ikhalori yakho kudinga ukufinyelela ibhalansi ye-energy engadingekile ekulahlekeni kwesisindo .
Ukubala ikhalori yakho enconyiwe ungayisebenzisa ungasebenzisa i-calculator ye-intanethi noma yenza izibalo ezimbalwa bese uthola inombolo ngokwakho . Ngisho noma ungabala amakholori ukuze ulahlekelwe isisindo, kuyasiza ukwazi inombolo yakho. Kuzokusiza ukukunikeza umqondo jikelele wokudla okungakanani ekudleni ngakunye, kufaka phakathi kwasekuseni.
Uma wazi ukuthi mangaki ama-khalori owudinga ngosuku ngalunye , kufanele uhlukanise leyo nombolo phakathi kokudla nokudla okulula okuhlela ukuyidla. Indlela ohlukanisa ngayo ama-kilojoule kuxhomeke endleleni yakho yokuphila, imikhuba yakho yomsebenzi kanye namaphethini akho okudla.
Ama-Calories Amaningi Okudla Kwekusasa?
Abesifazane abaningi abazama ukulahlekelwa isisindo badla cishe amakholori angu-1,200 kuya ku-1 400 ngosuku.
Amadoda ngokuvamile athatha ama-khilomitha angu-1,600 kuya ku-1,800 ngosuku. Abantu abaningi bamane bahlukanise amakholori abo ngokulinganayo phakathi kokudla kwezinsuku ezintathu zokudla ukuze badle ukudla kwasekuseni, ukudla kwasemini nokudla kwamakholori.
Uma ulandela ukudla okudumile kokuhweba, njengeJenny Craig noma i- Nutrisystem , uzothola ukuthi ama-khalori ahlukaniswe ngokulinganayo phakathi kokudla okuyisithathu futhi avumela ukudla okuyisodwa noma ezimbili kwansuku zonke.
Lokhu kusho ukuthi owesifazane angadla amakholori angu-300 kuya kwangu-400 ngesikhathi esidlweni bese edla ukudla okulula okungama-100-khalori ekuseni nakusasa. Indoda ingadla amakholori angu-400 kuya kwangu-500 ekudleni kwasekuseni, kwasemini nasekuseni bese ujabulela ukudla okulula kwamakholori angu-150 emini.
Kodwa akudingeki ulandele uhlelo oluthile uma uhlukanisa ama-khalori okudla kwakho. Ungahlola uma udinga amakholori akho kakhulu bese uwahlukanisa ukuze uhlangabezane nezidingo zakho. Isibonelo, uma u-dieter othola ubuhlungu obunzima bokusa ekuseni, kufanele usebenzise amakholori amaningi kuqala into yokuqala ekuseni. Ukudla okuqukethe ukudla okugcwalisa njengeziqanda ezicebile amaprotheni noma i-oatmeal ecebile-fiber kungakusiza ukuba weqe ukudla okunamakholori eliphezulu noma wenze izinqumo ezingcono uma izifiso zishaya.
Ukubalwa kwekhalenda yesampula sasekuseni
Ukuthola umbono wokuthi ungahlukanisa kanjani ama-calories akho ukuze usebenzise indlela yakho yokuphila nesimiso, nansi ezinye zezimo ezijwayelekile. Kulesi sibonelo sokuqala, owesifazane odla amakholori angu-1200 ngosuku ngalunye udinga amakhalori ambalwa ekuseni ngoba uqala ukusebenza. Angase ahlukanise amakhekheji afana nalokhu:
- I-pre-workout snack: ama-calories angu-100
- Isidlo sasekuseni sokufunda: amakholori angu-400
- Usuku lokudla: ama-calories angu-300
- Amakholori angu-300 okudliwayo
- Isinkwa: Amakholori angu-100
I-snack yokuqala ihlinzeka ngamandla okusheshayo ngaphambi kokusebenza kwayo. Futhi-ke ama-calories asekuseni ekusebenzeni okusemsebenzini atsiza ukuvuselela umzimba wakhe. Kunengqondo ukuthi adle amakholori angaphezu kwekuseni kwasekuseni ngoba lokhu kusebenza kakhulu.
Kodwa uma isidlo esikhulu semindeni siyingxenye yenkambiso yakhe yansuku zonke, angase afune ukudla ama-calories ambalwa ekuseni . Uma edla ukudla kwasekuseni okuphephile, uzoba namakamelo amaningi okudla isidlo esikhulu futhi afike afinyelele ibhalansi yamandla engalungile yokulahlekelwa isisindo. Angase ahlukanise amakhalori afana nalokhu ukuze afinyelele umgomo wekhalori ka-1200:
- Ukudla kwasekuseni: 200
- Isitokisi: 100
- Usuku lokudla: 300
- Isitokisi: 100
- Isidlo: 500
Ingabe Ukudla Kokudla Kwelesi Khathesi Khumbula Kakhulu
Ukudla kwasekuseni kudla okubalulekile ngoba kusiza abanye abantu ukuba balondoloze imikhuba yokudla okulinganisela kulo lonke usuku. Kodwa akusiwo wonke umuntu. Ama-calorie asekuseni abala ukudla okudla kwamalanga, amakholori we-dinner nama-kilojoule okufanele uwadle kusuka kokudla okulula. Uma udla kakhulu, kungakhathaliseki ukuthi nini, ngeke ulahlekelwe isisindo.
Thatha imizuzu emihlanu ukuze uhlole ibhalansi yamandla akho nsuku zonke. Bese uhlola indlela yakho yokuphila kanye namaphetheni akho okudla ukuze wenze umnikelo wesidlo ngasinye ukuze udle amakholori akho ngesikhathi lapho bekusiza ukuba ugcine indlela yokuphila enempilo kanye nemikhuba yokudla okulinganiselayo.