Sebenzisa isisindo sokulahlekelwa kwesisindo sokuthola ukuthi mangaki amakhilogremu adla usuku ngalunye
Amanye ama-calcator calculator akusiza ukuthi uthole ukuthi mangaki amakhalori owudinga ukugcina isisindo sakho. Kodwa kuthiwani uma ufuna ukunciphisa phansi? Khona-ke, yini ofuna ukwazi ukuthi "mangaki ama-kilojoule okufanele ngidle ukuze nginciphise ?"
Kuyinto elula ukubala inani elifanele lama-calories ukulahlekelwa isisindo, ukuzuza isisindo, noma isisindo sokulondoloza isisindo. Vele ulandele lezi zinyathelo ezilula.
Khona-ke, uzokwazi ukuthi mangaki amakhalori owudinga ukuba udle usuku ukuze ufinyelele umgomo wakho.
I-Calculator yekhalori isebenza kanjani?
Ukuze uthole inombolo engcono kakhulu yekhalori, kuwukuhlakanipha ukusebenzisa isisindo sokulahlekelwa isisindo . Yinkambiso elula futhi ingahle ibe mnandi futhi ithakazelise-ngisho noma uzama ukushintsha isisindo sakho.
Umsebenzi wekhalenda wekhalenda? Emva kwakho idatha yokufaka, isebenzisa ifomula ebizwa ngokuthi i- equilibri ye-Mifflin St Jeor ukubala ukuphumula kwakho kokunciphisa umzimba . Yilokho inani lamakholori umzimba wakho okudingeka usebenze uma uphumule. Khona-ke, ngokusekelwe kolwazi lwakho lokuphila lomuntu siqu, i-calculator ineza inani lamakorikhi owudinga ukuvulela umzimba wakho umsebenzi wansuku zonke. Okokugcina, kungenzeka ukuthi kunezela amakholori ukuze athole isisindo noma asuse ama-calories ukuze akusize ulahlekelwe isisindo.
Kodwa kuthiwani uma ufuna isisindo sakho ukuhlala esifanayo? I-calculator ingahlola ukuthi mangaki ama-kilojoule okufanele uwadle ukuze ugcine isisindo futhi.
Lolu lwazi luwusizo kwabadla abaningi abanempilo. Uma usesisindo esinempilo futhi ufuna ukugcina usayizi womzimba wakho, kufanele uqiniseke ukuthi awudli kakhulu noma awuncane kakhulu. Kwabanye abantu abadala, lokho kusho ukudla ukudla okungama-calorie ka-2000. Leyo yinombolo ekhonjiswe kwilebula le-Nutrition Facts .
Kodwa abantu abaningi bankulu noma bancane kunalabo abaphakathi, noma basebenza kancane noma bangaphansi kunokujwayelekile futhi banezidingo ezahlukene zekhalori.
Ukusebenzisa i-Weight Loss Calculator
Ingabe usukulungele ukuzama ukulinganisa ikhalori yekhalori? Uzodinga ukunikeza ulwazi olubalulekile mayelana nobudala bakho, ubulili, ukuphakama, nesisindo sakho samanje ukuze uthole inombolo yekhalori efanele. I-calculator idinga le datha ngoba lezi yizici ezithonya izinga lakho lokunciphisa umzimba- noma inani lamakholori umzimba wakho okudingeka usebenze. Ngokuvamile, amadoda adinga amakholori amaningi kunabesifazane. Imizimba emikhulu idinga amakholori amaningi kunezidumbu ezincane, futhi abadala abasha badinga ukhalori olungaphezulu kunabantu abadala.
Uzobuzwa futhi mayelana nemikhuba yakho yomsebenzi. Uma umzimba wakho usebenza kakhulu emini, kudinga uphethiloli owengeziwe (ngendlela yama-calories). Zama ukwethembeka ngokweqile mayelana nokuzivocavoca kwakho nemikhuba yokusebenza yansuku zonke. Uma uphawula izinombolo, ngeke uthole umphumela onembile. Uma ungaqiniseki ukuthi usebenza kanjani phakathi nosuku, gcina umagazini womsebenzi ngesonto noma ubuke idatha kusuka ku-tracker yakho yokufaneleka ukuze uthole ukulinganisela okusheshayo.
Okulandelayo, uzobuzwa ngemigomo yakho. Kubalulekile ukuthi ube yiqiniso phakathi nalesi sinyathelo. Isisindo sakho somgomo singase sihluke kunesisindo esihle noma isisindo esiphelele .
Isibonelo, ungase ufune ukukala amakhilogremu angu-120. Kodwa uma unzima nesisindo sakho empilweni yakho eminingi futhi ungakaze ube ngaphansi kwama-pounds angu-150, ke-ke 120 kungenzeka ukuthi ayikho into engokoqobo ngalesi sikhathi. Zama ukusetha umgomo okholelwa ukuthi ufinyeleleke . Uma ufinyelele umgomo wakho, ungahlala ubeka entsha.
Okokugcina, uzoba nenketho yokukhetha usuku lapho ungathanda ukufinyelela umgomo wakho. Khumbula ukuthi uma uzama ukunciphisa isisindo , isisindo esinempilo sokulahlekelwa yisisindo sibe ngamakhilogremu angu-0.5 kuya kwangu-2 ngesonto. Uma uzama ukuthola isisindo , ungase ukwazi ukufaka cishe isisindo esisodwa ngesonto.
Ukufinyelela Isisindo Sakho Isisindo
Uma uqedela inqubo yokubala ikhalori, uzothola umgomo wekhalori nsuku zonke .
Lona inani lamakholori okufanele udle usuku ngalunye ukuze ufinyelele isisindo sakho esifisa ngesikhathi osihlelayo. Uma uzama ukuthola isisindo, umgomo wakho wekhalori wansuku zonke uzofaka okunye okunekhalori. Kodwa uma umgomo wakho ulahlekelwa, ukulahlekelwa kwekhalori kufakwe inombolo yakho yokugcina.
Ukwehluleka kwekhalori kungumonakalo wamandla nje. Uma udala ukungalahleki kwekhalori , ulahla umzimba wakho uphethiloli okudingeka usebenze. Ngakho, umzimba wakho uvutha amafutha agciniwe (isisindo esinqunyiwe) esikhundleni sophethiloli esikhundleni salokho. Ukwehla kwekhalori kwenzeka uma usika amakholori ngokudla okungaphansi komzimba wakho okudingayo noma ushise amakholori engeziwe ngezenzo zomzimba. Ungahlanganisa nokudla nokuzivocavoca ukuze udale ukulahleka kwekhalori.
Njengomthetho ojwayelekile, ochwepheshe abaningi bathi ukulahleka kwekhalori yamasonto angu-3 500 wamasonto kuzokuholela ekulahlekeleni isisindo esisodwa sesisindo. Uma usika amakholori amaningi, uzothola isisindo ngokushesha. Kodwa akuphephile noma kuyasebenza ukusika amakholori amaningi kakhulu. Izidlo ezincane kakhulu zekhalori (ezingaphansi kuka-800-1000 khalori ngosuku) zingabuyela emuva futhi kufanele zilandelwe kuphela ngokuqondiswa udokotela.
Umsindo onzima? Masisebenzise isibonelo sokuchaza. Ake sithi wena wesifazane ohlala phansi. Lokhu kusho ukuthi awusebenzisi njalo. Isibalo sokulahlekelwa kwesisindo singasho ukuthi udinga ukudla ama-klolri angu-1,200 ngosuku ukuze ulahlekelwe isisindo. Kodwa awucabangi ukuthi ungayinquma ukudla okwanele ekudleni kwakho ukuze ufinyelele lelo nani. Kulungile. Ungamane uhlanganise ukuzivocavoca ngesimiso sakho semasonto onke ukuze ulandele ama-calories ambalwa.
Nazi izindlela ezimbalwa ongazenza zisebenze:
- Yidla amakholori angu-1,300 (100 engeziwe) ngosuku ngalunye bese ufaka ukuhamba okufishane kusihlwa kwindlela yakho yansuku zonke ukushisa ama-calories angaphezu kuka-700 ngesonto ngalinye.
- Yidla ama-calories angu-1,400 (200 engeziwe) usuku ngalunye bese wengeza umsebenzi we-HIIT ohlelweni lwakho izikhathi ezimbili ngeviki nokuhamba ngezinyanga ezintathu-30 phakathi nesonto ukushisa amakholori angu-1,400 ngesonto ngalinye.
- Yidla ama-calories angu-1,500 (300 engeziwe) usuku ngalunye bese wengeza imizuzu engama-45 yokulinganisela ukuze uvivinye umzimba usebenzise isimiso sakho nsuku zonke ukushisa ama-calories angu-2100 ngesonto ngalinye.
Kuzo zonke lezi zimo, wengeze ama-calories kubhajethi yakho yokudla kwansuku zonke, kodwa ushise ama-khalori amaningi ngokuzivocavoca ukuze ugcine ukungasebenzi kahle kwekhalori ukuze ulahlekelwe isisindo. Uma ufuna ukulahlekelwa isisindo ngokushesha, usanda nje usebenzise umsebenzi wakho kwansuku zonke ngaphandle kokungeza amakholori ekudleni kwakho kwansuku zonke.
Isisindo sokulahlekelwa kwesisindo se-FAQs
Ngabe udidekile mayelana nokusebenzisa i-calculator yokulahlekelwa isisindo? Lezi imibuzo embalwa evamile lapho i-dieters ibuza khona.
Ngingadla noma yini engiyifunayo futhi ngisenciphise isisindo? Lo ngumbuzo okhohlisayo. Ungadla noma yini oyifunayo futhi ulahlekelwe isisindo uma nje uhlala ebangeni lakho lekhalori. Ngokwemvelo, ungadla izibambo ze-candy usuku lonke futhi ulahlekelwe isisindo. Kodwa cishe ngeke ufune. Kungani? Ngoba kungaba nzima kakhulu ukuhlala ebangeni lakho lekhalori uma ungadli ukudla okunomsoco. Ukudla okunempilo kukusiza ukuba uzizwe unamandla, unamandla futhi unelisekile. Ukudla okungenalutho kwekhalori akunikezi umzimba wakho izakhi ozidingayo ukuze uphile impilo esebenzayo, esebenzayo. Futhi uma udla ukudla okungenamsoco, cishe uzolamba kaningi futhi udla ngokweqile njengomphumela.
Ngingadla yini uma ngisebenzisa usuku lonke? Uma wenza umsebenzi wokuzivocavoca uma usebenzisa i-calculator, akufanele udle okuningi uma usebenzise. Umgomo wakho wekhalori wansuku zonke (umphumela wokubala) usuvele ubhekene nomsebenzi okwenziwe owengeziwe. Kodwa uma ungazange usebenze ekusebenziseni umzimba uma usebenzisa i-calculator, futhi wengeze iseshini yokuzivocavoca usuku lwakho, khona-ke ama-calories ashisa ngesikhathi sokuvivinya umzimba azokwandisa ukulahlekelwa kwekhalori yakho. Uma ungadli emuva i-calories yakho yokusebenzisa, ukwehluleka okwandayo kuzokusiza ukuba ulahlekelwe isisindo ngokushesha. Uma udla emuva inani elifanayo lamakhilori owashisayo, khona-ke uzothola isisindo ngesilinganiso esifanayo njengoba kuboniswe umphumela wakho wokubala wekhalori. Qaphela, noma kunjalo, kulula kakhulu ukudla amakholori amaningi kunokushisa emva kokuzivocavoca . Lokhu kubangela ukuzuza kwesisindo, hhayi ukulahlekelwa isisindo.
Kufanele ngibheke kanjani amakhalori ami nsuku zonke? Kunezindlela ezehlukene ongazitholela umkhondo wokudla kwekhalori yakho yansuku zonke. I-dieters eminingi isebenzisa uhlelo lokusebenza lwe-smartphone noma amawebhusayithi afana ne-MyFitnessPal noma iLoseIt. Lezi zinsizakalo zikuvumela ukuba ufake okokudla okudlile kanye nesayizi yakho yesabelo futhi ubala ngokuzenzakalelayo amakholori wakho wansuku zonke. Kukhona futhi abaculi bokusebenza, njengo-Fitbit, okukusiza ukuthi ubale amakholori wokudla nsuku zonke kanye nama-calories wokusebenza nsuku zonke. Uma ungewona fan of zobuchwepheshe, sebenzisa iphephabhuku lokudla iphepha . Mane nje ubhale amakholori akho encwadini noma kwiphepha lokudla lokudla nsuku zonke ukuze ubale izinombolo zakho zansuku zonke.
Ingabe kufanele ngithenge noma ngijoyine uhlelo lokudla ukuze nginciphise? Uma kunjalo, iyiphi uhlelo lokulahlekelwa isisindo okungcono kakhulu? Ayikho yokudla "okungcono" ngoba zonke izidakamizwa zihlukile futhi zinendlela yokuphila ehlukile ngezidingo ezahlukene. Ukudla okuzosebenza kangcono kuwe ukudla ongamathela kuwo. Kubantu abathile, uhlelo lokuzikhandla lungcono kakhulu. Kodwa abanye bazuza endleleni ehlelekile yohlelo lokulahlekelwa kwesisindo . Zibuze imibuzo eyinhloko mayelana nendlela yakho yokuphila (upheka? Unesikhathi esingakanani sokuthenga ukudla okunempilo? Uyini isabelomali sakho?) Bese wenza isinqumo esifanelana nezidingo zakho.
Ingabe wonke ama-khalori afanayo noma amakhalori angcono kunabanye? Ngisho noma ikhalori yakho yonke ingenelela kakhulu ekulahlekeni kwesisindo, wonke ama-khalori awadalwa alinganayo. Ama-calories avela emithonjeni yokudla okunomsoco izokusiza ukuba uzizwe ugcwele isikhathi eside, unikeze uphethiloli womsebenzi wakho wansuku zonke, futhi uthuthukise inhlalakahle yakho. Ngakho yikuphi ukudla okunempilo? Ochwepheshe abaningi batusa ukuthi ugcwalise ipuleti yakho nge:
- imifino ehlukahlukene enemibala efana nemifino isaladi emagqabhagqabha, i-pepper ekhanyayo, izaqathe ezichotshozayo noma ama-radishes. Zama ukuthola ama-flavour ukuthi ujabulele.
- inyama ezinomzimba ezinjengezinkukhu nezinhlanzi . Ezinye ze-dieters nazo zijabulela inyama ebomvu ngokulinganisela .
- imithombo egcwele enempilo enomsoco ehlinzeka nge-fiber njenge-oatmeal, isinkwa sonke sokusanhlamvu noma ama-crackers
- izithelo ezigcwele kunezithelo zama-juice noma izithelo ezivuthayo
- izinsizakalo ezincane zamantongomane , imbewu, neminye imithombo yamanempilo aphilile
- amanzi okoma esikhundleni seziphuzo zezemidlalo, itiye elimnandi, noma i-sodas
Ngakolunye uhlangothi, ungakushiya uzizwe ulambile, ukwandise izifiso zakho zokudla, futhi ukwandisa ukukhathala. Yiziphi amakholori angenalutho? Uzothola ukudla okucutshungwe okuqukethe ushukela owedeziwe , amafutha ashubile, amafutha amaningi, nama-khalori. Amakhandlela, ukudla okusheshayo, izimpahla eziphekiwe, nama-sodas yimithombo evamile yamakorikhi angenalutho.
Kuthiwani uma ngisebenzisa i-calculator yekhalori futhi ngingenzi isisindo? Kunezici eziningi ezenza kube nomphumela wokuphumelela kwesisindo. Uma ungahle ulahlekelwe isisindo ngokushesha, akusho ukuthi uhlulekile noma wenze okuthile okungalungile. Kodwa kungase kusho ukuthi udinga ukunamathela ohlelweni lwakho isikhathi eside sokulahlekelwa isisindo okwenzekayo. Hlola imikhuba yakho yokudla nokuzivocavoca ukuze ubone ukuthi kukhona yini izinguquko ongazenza ukuze ufinyelele umgomo wakho. Kungase kube nezizathu zezokwelapha ukuthi awukwazi ukulahlekelwa isisindo , ngakho-ke khuluma nomhlinzeki wakho wezempilo uma uzame ukunciphisa ngaphandle kokuphumelela. Udokotela wakho angakwazi ukukudlulisela ku-dietitian obhalisiwe ngeseluleko somuntu siqu sokudla okunomsoco noma ukukhuluma nawe mayelana nemithi yokulahlekelwa isisindo noma izinqubo zokuhlinza ukukusiza ukuba ulahlekelwe isisindo.