Ukukhuluphala kwezingane kuye kwafinyelela amazinga okuhlukunyezwa. Ochwepheshe balinganisela ukuthi amaphesenti angu-17 ezingane ayedlula ngokweqile kanti amanye amaphesenti angu-14 ayedlula. Kukholelwa ukuthi izingxenye ezimbili kwezintathu zala bantwana abakhulu ngokweqile ziyoba abantu abadala ngokweqile.
Nakuba ukungabikho kokuzivocavoca kanye nemikhuba emibi yokudla cishe kuye kwafaka isandla ekukhusheni ukukhuluphala, enye inkinga enkulu ukuthi izingane eziningi zivele zithole amakholori amaningi kakhulu, aphenduke abe amafutha engeziwe.
Uyazi ukuthi zingaki ukhalori wena nezingane zakho ezidinga usuku ngalunye? Nakuba ngokuvamile akudingeki ubale amakholori nsuku zonke, kungasiza ukulandelela ukuthi zingakanani ukhalori ingane yakho ezithola ezintweni azidlayo nokuphuza phezu kwezinsuku ezimbalwa noma amasonto bese uyiqhathanisa nezingane zakho nsuku zonke izidingo ze-caloric. Lokhu kubaluleke kakhulu uma ingane yakho isivele ikhuluphele kakhulu.
Uma uthola ukuthi ingane yakho ingenayo ikhalori ingaphansi ngezansi noma ngenhla izincomo ezijwayelekile, kufanele ukhulume nodokotela wezingane kanye / noma obhalisiwe obhalisiwe ukuze uthole usizo lokuhlela ukudla okunempilo kwengane yakho.
Ngenhlanhla, kulula ukuthola nokubala ukuthi zingaki ama-calories izingane zakho ezidinga usuku ngalunye.
Ukwenza izibalo
Ungase ukhathazeke ngoba ingane yakho iyidla ekhethileyo futhi ucabanga ukuthi ayitholi ama-calories alanele. Noma, ungase ukhathazeke ngokuthi ingane yakho idla okuningi futhi ithola amakholori amaningi kakhulu. Ukuqonda ukuthi zingakanani ukhalori ingane yakho edinga ngempela kungakusiza ukhathazeke kancane kancane. Kungase futhi kukusize ugweme ukwedlula ingane yakho ngokweqile, njengoba abazali abaningi beqaphela ukuthi zingaki ama-kilojoule izingane zabo ezidinga futhi zithole.
Ukubala ukuthi zingaki ama-khalori ingane edingayo usuku ngalunye, udinga nje ukwazi ukuthi:
- Ubudala (izingane ezindala zidinga amakholori amaningi kunezingane ezincane)
- Ubulili (umfana noma intombazane)
- Izinga lomsebenzi (ingumntwana osebenzayo noma embhedeni wamazambane?)
Usebenzisa lawa macwecwe ukubala izidingo zekhalori yansuku zonke yengane yakho.
Abafana abasebenza ngokulinganayo
I-calorie yansuku zonke edingekayo yabafana abasebenza ngokulinganayo ihlanganisa:
- Iminyaka emibili: amakholori angu-1 000 / usuku
- Iminyaka emithathu: 1,400 kilojoule / usuku
- Iminyaka engu-4: ama-calories angu-1 400 / usuku
- Iminyaka emihlanu: ama-kilojoule angu-1 400 / usuku
- Iminyaka engu-6: ama-calories angu-1 600 / usuku
- Iminyaka engu-7: amakholori angu-1,600 / usuku
- Iminyaka engu-8: amakholori angu-1,600 / usuku
- Iminyaka engu-9: 1,800 amakholori / usuku
- Iminyaka eyi-10: 1,800 amakholori / usuku
- Iminyaka engu-11: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-12: amakholori angu-2 200 / usuku
- Iminyaka engu-13: amakholori angu-2 200 / usuku
- Iminyaka engu-14: amakholori angu-2 400 / usuku
- Iminyaka eyi-15: amakholori angu-2 600 / usuku
- Iminyaka engu-16: 2,800 amakholori / usuku
- Iminyaka engu-17: 2,800 amakholori / usuku
- Iminyaka engu-18: 2,800 amakholori / usuku
Kusho ukuthini ukusebenza ngokulinganisela? Ezinye izincazelo ezinhle zihlanganisa:
- Ukusebenzisa imizuzu engama-60 ngokucophelela ngosuku, okungenani izinsuku ezinhlanu ngesonto, emasontweni ayisithupha angama-8.
- Ukuba okungenani umsebenzi wezinsuku ezingu-13,000 wansuku zonke uthatha kwi-pedometer.
Yini ebaluleke njengomsebenzi wokulinganisela ongokwenyama wabantwana nabasenkulisa? Ihlanganisa umsebenzi owenziwe okwakhiwe futhi ongahlosiwe.
Amantombazane asebenzayo ngokulinganayo
Izidingo zamakhalori zansuku zonke ezilinganiselwe amantombazane asebenza ngokulinganayo zihlanganisa:
- Iminyaka emibili: amakholori angu-1 000 / usuku
- Iminyaka emithathu: ama-klolri angu-1,200 / usuku
- Iminyaka engu-4: ama-calories angu-1 400 / usuku
- Iminyaka emihlanu: ama-kilojoule angu-1 400 / usuku
- Iminyaka engu-6: ama-calories angu-1 400 / usuku
- Iminyaka engu-7: amakholori angu-1,600 / usuku
- Iminyaka engu-8: amakholori angu-1,600 / usuku
- Iminyaka engu-9: amakholori angu-1,600 / usuku
- Iminyaka eyi-10: 1,800 amakholori / usuku
- Iminyaka engu-11: 1,800 amakholori / usuku
- Iminyaka engu-12: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-13: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-14: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-15: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-16: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-17: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-18: ama-kilojoule angu-2 000 / usuku
Ezinye izibonelo ezinhle zamantombazane asebenza ngokulinganisela zihlanganisa nalabo aba:
- Ukusebenzisa imizuzu engu-60 ngokuzenzekelayo ngosuku, okungenani izinsuku ezinhlanu ngesonto, ngamasonto ayisithupha ngaphandle kwamasonto.
- Ngenani okungenani u-11 000 umsebenzi wansuku zonke uthatha isinyathelo sokuhamba nge-pedometer.
Yini ebaluleke njengomsebenzi wokulinganisela ongokwenyama wabantwana nabasenkulisa? Ihlanganisa umsebenzi owenziwe okwakhiwe futhi ongahlosiwe.
Abafana Abangasebenzi
Izidingo zekhalori zansuku zonke ezidingekayo zabafana abangasebenzi azibandakanya:
- Iminyaka emibili: amakholori angu-1 000 / usuku
- Iminyaka engama-3: amakholori angu-1 000 / usuku
- Iminyaka engama-4: amakholori angu-1,200 / usuku
- Iminyaka engu-5: ama-klolri angu-1,200 / usuku
- Iminyaka engu-6: ama-calories angu-1 400 / usuku
- Iminyaka engu-7: amakholori angu-1,400 / usuku
- Iminyaka engu-8: ama-calories angu-1,400 / usuku
- Iminyaka engu-9: amakholori angu-1,600 / usuku
- Iminyaka eyi-10: amakholori angu-1,600 / usuku
- Iminyaka engu-11: 1,800 amakholori / usuku
- Iminyaka engu-12: 1,800 amakholori / usuku
- Iminyaka engu-13: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-14: ama-kilojoule angu-2 000 / usuku
- Iminyaka engu-15: amakholori angu-2 200 / usuku
- Iminyaka engu-16: amakholori angu-2 400 / usuku
- Iminyaka engu-17: amakholori angu-2 400 / usuku
- Iminyaka engu-18: amakholori angu-2 400 / usuku
Abafana abangekho abakwenzayo abenzanga noma yikuphi umsebenzi olinganiselayo noma onamandla ngokomzimba noma yimuphi umsebenzi ongaphandle komsebenzi wosuku nosuku ophilayo.
Isibonelo, ukuhamba ukusuka emotweni ukuya emnyango wangaphambili wesikole futhi kusuka ekilasini kuya ekilasini kuyingxenye yomsebenzi womzimba wengane evamile yengane yakho. Kodwa-ke, uma egibela ibhayisikili esikoleni, lokho kungase kubhekane nokusebenza.
Kungakhathaliseki ukuthi ingane yakho ingaphezu komzimba noma isisindo esinempilo, mkhuthaze ukuba asebenze, njengoba kuwumkhuba omuhle onempilo kuwo wonke umuntu.
Amantombazane Angasebenzi
Izidingo zamakhalori zansuku zonke ezilinganiselwe zamantombazane abangasebenzi azibandakanya:
- Iminyaka emibili: amakholori angu-1 000 / usuku
- Iminyaka engama-3: amakholori angu-1 000 / usuku
- Iminyaka engama-4: amakholori angu-1,200 / usuku
- Iminyaka engu-5: ama-klolri angu-1,200 / usuku
- Iminyaka engu-6: amakholori angu-1,200 / usuku
- Iminyaka engu-7: amakholori angu-1,200 / usuku
- Iminyaka engu-8: ama-calories angu-1,400 / usuku
- Iminyaka engu-9: ama-calories angu-1 400 / usuku
- Iminyaka eyi-10: ama-calories angu-1 400 / usuku
- Iminyaka engu-11: amakholori angu-1 600 / usuku
- Iminyaka engu-12: amakholori angu-1,600 / usuku
- Iminyaka engu-13: amakholori angu-1,600 / usuku
- Iminyaka engu-14: 1,800 amakholori / usuku
- Iminyaka engu-15: 1,800 amakholori / usuku
- Iminyaka engu-16: 1,800 amakholori / usuku
- Iminyaka engu-17: 1,800 amakholori / usuku
- Iminyaka engu-18: 1,800 amakholori / usuku
Kungakhathaliseki ukuthi ingane yakho ingaphezu komzimba noma isisindo esinempilo, umkhuthaze ukuba asebenze, njengoba kuwumkhuba omuhle onempilo kuwo wonke umuntu.
> Imithombo:
> Izinkombandlela Zokudla 2015-2020. USDA.
> Isistimu Yokuhlola Isisindo Sengculazi. I-CDC.