Qhathanisa amaKhalori Ngosuku Lwabesilisa nabesifazane
Uma ungumuntu obuka isisindo sakhe, ungase uphazamiseke ngolunye ulwazi lwekhalori oluhlinzekwe ku-intanethi nakumagazini. Iningi lalo ligxila ekudingeni kwamandla nsuku zonke kwabesifazane. Kodwa kuthiwani ngenani lamakhalori ngosuku ngomuntu? Abesifazane abaningi balandela ikhalori lika-1,200 ngosuku ngelinye ilanga. Kodwa inani lamakholori adingekayo kumadoda ngokuvamile liphakeme kakhulu.
Izidingo Zamakhalori Abesilisa nabesifazane
Ukusetshenziswa kokubala kwekhalori kuyasiza kakhulu uma uzama ukuthola ukuthi mangaki amakholori ozowadla ngosuku. Cishe wonke ama-calorie wokubala azothatha ubulili bakho ku-akhawunti, ngaphezu kwesisindo sakho kanye nezinga lakho lomsebenzi. Kungani? Ngenxa yokuthi umzimba womuntu ngokuvamile uzodinga amandla amaningi (ngendlela yama-calories) ngisho nalapho ubukhulu obufanayo njengowesifazane.
Amadoda ngokuvamile anesisindo esingaphezu kwesisindo kunabesifazane. Imisipha eyengeziwe idinga amandla amaningi. Futhi amadoda avame ukude kunabesifazane. Ukuphakama okwengeziwe kuholela ekudleni izidingo zekhalori zamadoda.
Kodwa ngisho namadoda nabesifazane abalinganayo, amadoda ngokuvamile adinga amakholori amaningi. Amadoda ngokuvamile anokwanda kwamapayipi-njengoba kuboniswa isilinganiso esikhulu VO2 max- lokho kuvumela ukuba basebenze kakhudlwana ngesikhathi sokuzivocavoca kanye nokusebenza komzimba futhi kudinga amakholori amaningi ukuze alondolozwe.
Izidingo zakho zekhalori ezihlukile zizohluka, yingakho isibalo sinokusiza.
Isibonelo, ukuphakama okuphakathi, umuntu oneminyaka engu-32 ubudala olinganisa amakhilogremu angu-160 futhi osebenza ngokulinganisela uzodinga cishe amakholori angu-2 600 ukuze alondoloze isisindo sakhe. Nokho, ikhalori idinga amadoda azoshintsha uma efuna ukuthola noma ukunciphisa umzimba.
AmaKhalori Angakanani Ngosuku Lwabesilisa Ukuze Balondoloze Isisindo?
Ukulondoloza isisindo sakho , ufuna ukudla ukudla okwanele ukuhlangabezana nezidingo zakho zansuku zonke zamandla .
Uma ungadli okwanele khalori ngosuku uzolahlekelwa umthamo we-fat and muscle. Uma udla amakholori amaningi kakhulu ngosuku, umzimba wakho uzolondoloza amandla ngokweqile njengamafutha.
Ungasebenzisa i-calculator ukuthola ukuthi mangaki amakholori owashisayo usuku ngalunye . Noma hlola lezi zinombolo zekhalori zamadoda ukuze ubone ukuthi ungakanani amandla owenza nsuku zonke nokuthi mangaki amakholori okufanele uwadle ukuze ugcine isisindo sakho. Inombolo ngayinye yesilinganiso sekhalori isekelwe kumuntu osebenza ngokulinganayo wokuphakama okuphakathi (noma cishe 5'10 ") olinganisa amapremu angu-175.
- Indoda eneminyaka engu-20 kufanele idle cishe amakholori angu-2800 ngosuku ukuze igcine isisindo sayo
- Indoda eneminyaka engu-30 kufanele idle cishe amakholori angu-2728 ngosuku ukuze igcine isisindo sayo
- Indoda eneminyaka engama-40 kufanele idle cishe amakholori angu-2651 ngosuku ukugcina isisindo sayo
- Indoda eneminyaka engu-50 kufanele idle cishe amakholori angu-2573 ngosuku ukuze igcine isisindo sayo
- Indoda eneminyaka engu-60 kufanele idle cishe amakholori angu-2496 ngosuku ukuze igcine isisindo sayo
- Indoda eneminyaka engu-70 kufanele idle cishe amakholori angu-2418 ngosuku ukuze igcine isisindo sayo
- Indoda eneminyaka engu-80 engasebenzi kahle kufanele idle cishe amakholori angu-2076 ngosuku ukuze igcine isisindo sayo
Uma uhlala phansi noma ungasebenzi kahle kufanele udle amakhilomitha ambalwa ngosuku ukuze ugcine isisindo sakho.
Uma usebenza kakhulu (usebenza umsebenzi ohlanganisa umsebenzi womzimba kanye / noma usebenza ngamandla njalo) kufanele udle amakholori amaningi ngosuku ukuze ugcine isisindo sakho.
Ungase uqaphele ukuthi inani lamakholori owalidayo liyancipha uma uneminyaka yobudala. Njengoba sikhula, umzimba wethu wehlisa umzimba futhi asidingi ukudla okunengi (amandla) ukuze sithuthukise imizimba yethu. I-metabolism yakho ingancipha ngenxa yokwehla kwesisindo somzimba noma ngenxa yokuphila kancane. Sivame ukusebenza kancane uma sikhula.
Amakhilogremu Amaningi Ngosuku Ukuze Amadoda Athole Isisindo?
Kodwa kuthiwani uma ungumfana ofuna ukuthola isisindo?
Mangaki amakhilogremu okufanele umuntu adle ukuze ahlalise umsizi wakhe ? Kuzodingeka udle okungaphezu kwamandla akho wansuku zonke okudingeka uzuze isisindo, kodwa kufanele futhi ukhumbule uhlobo lwekholori odlayo.
Ngokomkhandlu waseMelika Wokuzivocavoca, ukwanda kwe-caloric ka-500 kuya ku-1000 kilojoule ngosuku kufanele kuvelise amandla alinganisela amandla futhi kusize indoda ukuba ikhulise isisindo somzimba wayo cishe ngesigidi esisodwa ngesonto. Kodwa kungakhathaliseki ukuthi uthola amanxeba noma amahloni ayoxhomeka emisebenzini yakhe yokuzivocavoca kanye nokudla kwakhe okuyi-macronutrient.
Ukuthola umqondo wamakhilomitha aphakathi nosuku ukuze umuntu athole isisindo, hlola lezi zilinganiso ukuze ubone ukuthi zingaki amakhilogremu angathatha ukuze ukwandise isisindo somuntu kusuka kumakhilogremu angu-160 kuya kumakhilogremu angu-180 ngesilinganiso sekhadi elilodwa ngesonto.
- Indoda eneminyaka engu-20 kufanele idle cishe amakholori angu-3200 ngosuku ukuze ithole isisindo
- Indoda eneminyaka engu-30 kufanele idle cishe amakholori angu-3123 ngosuku ukuze ithole isisindo
- Indoda eneminyaka engama-40 kufanele idle cishe amakhilogremu angu- 3045 ngosuku ukuze ithole isisindo
- Indoda eneminyaka engu-50 kufanele idle cishe amakholori angu-2968 ngosuku ukuze ithole isisindo
Ukuze uqiniseke ukuthi uthola isisindo somzimba futhi awugcini ngokweqile, kufanele ulungise ukudla kwakho kwansuku zonke ukuze ukhuthaze ubukhulu obubucayi. Gxila ekudleni amaprotheni amaningi , ukudla okuncane okucutshungulwayo noshukela oweneziwe , futhi unciphise ukudla kwakho kwe- carbohydrate elicwengile . Kumele futhi ugxile emithonjeni enempilo yamafutha futhi ugweme ukudla amanoni amaningi noma ukudla okunamafutha okuhamba.
Ngakho-ke amaprotheni angakanani? Izidingo zamaprotheni zamadoda zizohluka ngokuya ezingeni lakho lomsebenzi. Ngokusho kwe-American College of Sports Medicine, ukwandisa ubuhlungu bemisipha yakho kudingeka uhlanganyele ohlelweni lokuqeqeshwa kwamandla . Ngaphezu kwalokho, kufanele udle u-1.2 kuya ku-1.7 amagremu weprotheni ngekhilogram yesisindo somzimba ngosuku, noma ama-0.5 kuya ku-0.8 amagremu amaprotheni ngamakhilogremu wesisindo somzimba.
Imithombo emihle yeprotheyini ephilile ihlanganisa inyama enomzimba (ukusikeka okunomsoco wenkomo, i-bison noma ingulube), izinkukhu (izinkukhu zezinkukhu noma i-turkey), amaqanda, amantongomane, ama-legumes nezilwane zasolwandle.
Amakhilomitha Angakanani Ngosuku Lwabesilisa Ukunciphisa Isisindo?
Uma ungumfana onomgomo wokunciphisa phansi, uzofuna ukudala ukulahlekelwa kwekhalori yokulahlekelwa isisindo . Indoda kufanele idle amakholori ambalwa kunokudinga isisindo ngempumelelo. Njengomthetho jikelele, kufanele uthathe cishe ama-khalori angu-500 ngosuku noma ama-khalori angu-3500 ngesonto ukuze ulahlekelwe isiliva lamafutha. Uma ufuna ukulahlekelwa isisindo ngokushesha, ungakwazi kabili lezo zinombolo.
Izinhlelo eziningi zokudla zamadoda zisebenzisa inani elijwayelekile lokulahlekelwa isisindo. Amasu okulahlekelwa kwesisindo ngokuvamile ahlinzeke ngamakhilomitha angu-1,600-1,800 ngosuku ngosuku lomuntu. Lokhu kuvumela iningi labafana ukuthi bafinyelele ukulahleka kwekhalori yezinsuku ezingu-500-1000 bese belahlekelwa ngesilinganiso esiphephile se-1-2 amapremu ngesonto.
Nakulokhu, noma kunjalo, izinga leminyaka kanye nomsebenzi kubaluleke kakhulu. Bona ukuthi izinombolo zishintsha kanjani ngezansi ngokusukelana nenani lomsebenzi umuntu athola futhi uneminyaka yakhe.
- Indoda eneminyaka engu-20 ubudala, oneminyaka engu-20 ubudala, kufanele idle cishe amakholori angu-1808 ngosuku ukuze ilahlekelwe isisindo
- Indoda eneminyaka engama-20 ubudala ngokweqile kakhulu, esebenzayo ingadla cishe amakholori angu-2481 ngosuku ukuze ilahlekelwe isisindo
- Indoda eneminyaka engama-30 ubudala, oneminyaka engaphezu kwengu- 30 ubudala, kufanele idle cishe amakholori angu- 1748 ngosuku ukuze isisindo sinciphise
- Indoda eneminyaka engama-30 ubudala ngokweqile kakhulu, esebenzayo ingadla cishe amakholori angu- 2404 ngosuku ukuze ilahlekelwe isisindo
- Indoda eneminyaka engama-40 ubudala, oneminyaka engaphezu kwengu-40 ubudala, kufanele idle cishe amakholori angu- 1688 ngosuku ukuze ilahlekelwe isisindo
- Indoda eneminyaka engama-40 ubudala ngokweqile kakhulu, esebenzayo ingadla cishe amakholori angu-23 26 ngosuku ukuze isisindo
- Indoda eneminyaka engama-50 ubudala, oneminyaka engaphezu kuka-50 ubudala, kufanele idle cishe amakholori angu- 1628 ngosuku ukuze ilahlekelwe isisindo
- Indoda eneminyaka engu- 50 esebenzayo esebenzayo ingadla cishe amakholori angu-2249 ngosuku ukuze ilahle isisindo
Uma ubamba iqhaza ohlelweni lomsebenzi okhuthele noma uma usebenza emsebenzini ohlanganisa umsebenzi omningi wezinto zomzimba, ungadla amakholori amaningi futhi usancipha.
Ukulinganisela kwe-macronutrient kubalulekile ekulahlekeni kwesisindo. Uma usika ama-kilojoule, zama ukuzakhela ezungeze imithombo ephilile yamaprotheni nemithombo enempilo ye-carbohydrate njengezinhlamvu ezigcwele, izithelo nemifino. Amaprotheni nama-carbohydrate enempilo aphethwe yi-fiber azokusiza uzizwe ugcwele futhi unelisekile ukuze unamathele ohlelweni lwakho lokudla. Faka emithonjeni enempilo yamafutha ukuze ukhulise isisu futhi ugcine umzimba wakho uphilile.
> Imithombo:
> Bellemare F, Jeanneret A, Couture J. Ukuhlukana kocansi emkhatsini wezinhlobonhlobo ze-thoracic nokucushwa. Iphephabhuku laseMelika lemithi yokuphefumula nokucabangela. 2003; 168 (3): 305-12. https://www.ncbi.nlm.nih.gov/pubmed/12773331
> Dilgate Muth, Nathalie, MD, MPH, RD. Ingabe amadoda nabesifazane banezidingo ezahlukene zokudla okunomsoco? Umkhandlu waseMelika Wokuzivocavoca . Mashi 21, 2012. https://www.acefitness.org/acefit/healthy-living-article/60/2461/do-men-and-women-have-different-nutritional/
> Lewis D, Kamon E, Hodgson J. Ukuhlukana kwemvelo phakathi kwabafanyana. Imiphumela yezimiso zezemidlalo. Imithi yezemidlalo (Auckland, NZ). 1986; 3 (5): 357-69. https://www.ncbi.nlm.ni h.gov/pubmed/3529284
> Amaphrotheni Amandla Okulondolozwa Kwemisipha Enhle, i- American College of Sports Medicine, (2015). https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf.