Kanjani ukubala BZHU: izici, amazinga kanye nezincomo

Ukuze sihlale siqinile ngokomzimba, imisipha noma isethi yimpumelelo kwesisindo umuntu kumelwe ukulawula ekudleni kwakho, ukwazi ukuthi ukubala BZHU, ukucacisa amandla futhi umsoco ukudla ngamunye yokuqothulwa. Ngalowo ukubukela izinguquko isisindo somzimba wabo neminye abantu zama ngokushesha ngangokunokwenzeka ukuze balahle Kilos extra, kokubukeza ekudleni kwakho kanye nokunciphisa umsoco wayo. Kodwa ngezinye izikhathi isifiso imiphumela okusheshayo kudlala ihlaya elibi nabo. Kungani?

Kumila ukubaluleka ekudleni

Umphumela omuhle kwesisindo ingatholakala ukubala ofanele engayitholi caloric futhi ukubaluleka amandla ngayinye imikhiqizo esetshenziswa. Ukwenqaba udle, indlala isiteleka futhi ezingabazekayo mono-Ukudla okuthena amandla akuyona ingozi emzimbeni kuphela, kodwa ngokuvamile kubangela emizweni ubuhlungu ukungakhululeki. Ngesikhathi esifanayo isilinganiso afanele izingxenye eziwusizo ekudleni kunikeza umzimba nge lemali edingekile of amandla ukuze uphile ukuphila okugculisayo ngenkathi ukuncipha sisiza bonke ukwakha amaphupho abo sibalo, ngokuphepha ukususa Kilos extra. iseluleko lochwepheshe abaningi, etshela kanjani ukubala BZHU abantu ukuze balondoloze isisindo sabo, efuna ukwakha imisipha noma ulahlekelwe isisindo, ngokuyinhloko exhumene UBANI izindinganiso umsoco ofanele. Ngokusho ochwepheshe, nempilo yabantu kanye umsebenzi kuxhomeke engayitholi nsuku zonke amaprotheni (1 g ngalinye esisindo 1 kg), amafutha (1.1 g umthamo ofanayo) futhi carbohydrate (4g, ngokulandelana). Lokhu eziyisisekelo isilinganiso BZHU kuvumelana "ephasishi" - kusuka 10 kuya 15% amaprotheni, 30 kuya ku 35% fat and 50 kuya ku-60% ama-carbohydrate. Kodwa abaqeqeshi abaningi ukuqina ukuncoma amacala abo ngaphambi ukubala BZHU elisetshenziselwa ukunciphisa umzimba, ukusebenzisa uhlelo: 30-35% amaprotheni, 10-15% fat, 50-60% carbohydrate. Noma isilinganiso ezivamile: 30/20/50. Kulesi ifomula, amaprotheni wabelwa uncharacteristic amandla umsebenzi esikhundleni amafutha.

Indaba le "segolide" kwesisindo izikimu

Ukuze silondoloze isisindo evamile, nompetha classical maqondana BZHU amagremu elisuselwa - 1: 1: 4. Lokhu iphesenti izinga simiswe ngalendlela lelandzelako: 14/31/55 futhi isibalo kuyinto 2400 kcal. Izazi zokudla yayikholelwa ukuthi ukuze ngempumelelo iziguli kwesisindo ukuthi amandla wezokudla zingancishiswa ngesigamu, ukuze 1200 kcal. Ukwehlisa inani lokuhlongakala nsuku zonke amaprotheni akunakwenzeka, carbohydrate ke, wahlabeka kanye amafutha. Kusukela isilinganiso 4/9/16, okuyinto tente 29, 14 ukwehlukanisa, nekususa amayunithi kusukela Amafutha 5 futhi 9 - kusuka carbohydrate. Ngenxa yalokho, ingabe kushiyelwa 4/4/7, ukuthi amaphesenti kwakusho 27/27/46. Ukwehlisa fat and ukuqoqa amaprotheni ne-carbohydrate, ochwepheshe baletha ifomula jikelele, kuyasiza ukwazi ukuthi ukubala BZHU neminye: 30/20/50. Kodwa leli qhinga isebenza kuphela ukudla okwakha amayunithi 1,200! Okwamanje, i-Institute of Nutrition Rams esungulwe ngayinye diem amazinga ukusetshenziswa kakhulu kumuntu omdala: amaprotheni - hhayi ngaphansi kuka 70-105 g (10-15% yokudla ngelilanga) kanye amafutha nge isisindo ezifanayo amagremu, kodwa 30-35% of energy eyanele. Umehluko in inani izakhi ngenxa yomsebenzi komuntu ngamunye.

Popular isilinganiso ukubala ifomula umsoco ekudleni

Ukuze abale BZHU izinga ngesisekelo amafomula ezimbili ezivamile - the Harris-Benedict (ezihlongozwayo ngo-1919 futhi ilungiswe bangesikhathi sakhe) kanye Mifflin San Zheora esephetha muva nje (ngo-2005), kudingeka unqume ukuthi yikuphi ukuncipha ngaphezulu. Ukuze kwabantu abangakunaki ezemidlalo uthanda yokwenziwa yokuchitha isizungu ukuhamba Coefficient (CP) iqondana no-1.2; kulabo ababenza nokuvivinya umzimba ngendlela elinganiselayo (izikhathi 3 ngesonto), akhuphukela ukuba 1.375; ukuqeqesha kanzima (izikhathi ezingu-5 ezinsukwini ezingu-7) kufanele kubhekwe CP = 1,4625. Zonke izisebenzi mathupha, okwathi ngesikhathi namanje abanothando ukuqeqeshwa amandla, ukulingana KP 1,6375; wahlanganyela izikhathi uye wakwenza eziningana ngosuku - 1.725; kodwa uma kule esimatasa ukuqeqeshwa bese wengeza umsebenzi ngokomzimba, bhukwana bayoya ngokuya ngenani lezinhlamvu 1.9. Bobabili izikimu ngokubala amandla eyinhloko eyanele ngokusebenzisa le ipharamitha. Esikhathini sokuqala (Harris-Benedict) ukubala simiswe ngalendlela lelandzelako: 655.1 + 9.563 x nesisindo kg + 1.85 x ubude cm - 4,676 x ubudala. Umphumela ke siphindwe KP. Lokhu ukubalwa unephutha elincane indoda yesimanje (5%), Nokho dieticians kakhulu ukusebenzisa ifomula yesibili. Ukwazi mafushane futhi kungenzeka ukubala umzimba eyisisekelo (CWA) isikimu Muffin-Dzheora (njengoba ebizwa nangokuthi - ifomula Mifflin San Zheora) Abesifazane: 9.99 x nesisindo kg + 6,25 x ubude cm - 4,92 x engu - 161; ngoba amadoda: 9.99 x nesisindo kg + 6,25 x ubude cm - 4,92 x ubudala + 5. caloric nsuku zonke kudingeka ukuba alingane amagugu wathola, lapho kumele kwengezwe 10% of the umzimba eyisisekelo (amandla asetshenziswa ngoba ukudla ukugaya) futhi isibalo iyanda yi Coefficient umsebenzi: SEC = (CWA x BOV + 0.1) x KP.

Uma ukubala energy eyanele ngale ndlela umuntu singalondoloza isisindo sakho, kodwa ukunciphisa umzimba udinga ukudala kusilela, yawanciphisa by 500 kcal. Ukuze uthole ukhululekile kwesisindo ukubala kilojoule ephasishi. Ukuze lokhu umphumela kumelwe wengeze 100 kcal (mkhawulo) futhi sisuswe kokuqala amadijithi 250 kcal (umkhawulo engezansi). Ngokwesibonelo, uma Ukudla kufanele kube 1500 kcal (2000 - 500), umkhawulo engezansi ephasishi kuyoba ulingana 1250 kcal, futhi engenhla - 1600 kcal. Uma ucabangela izakhi calorific: amaprotheni (4 kcal) amafutha (9 kcal) kanye carbohydrate (3.75 kcal) ngayinye 1 igremu, ngokulandelana, umuntfu angakhona kubala kilojoule BZHU kanye nenani izakhi ngamunye ekudleni. Amaphrotheni kuyoba 0.3 x 1500 4 - mayelana 113 g, fat - 1500 0.2 x 9, okungukuthi, cishe 33 g carbohydrate - 1500 0.5 x: .. 3.75 (cishe 200 g). Ngakho, inani caloric wamaprotheni ekudleni kungaba ulingana 450 kcal (113 g x 4), amafutha - 300 kcal (33 X 9), futhi 750 carbohydrate kcal (3.75 x 200).

amaprotheni

Ukugxekwa le ndlela kokubala isilinganiso kwezakhi nge pay nsuku caloric ukunakekela ukuhlanekezela okuphawulekayo ukudla, esiningi ngokweqile amaphrotheni, amafutha kanye nokuntuleka okuncane carbohydrate. Ngaphambi BZHU libalwe dieticians amathiphu ukunamathela indlela ngenhla, kubalulekile ukuba sicabangele ukuthi ngokweqile amaprotheni kuholela: umthwalo anda kwezitho zangaphakathi (ikakhulukazi isibindi nezinso ahlupheke); okwandisa lokuhlushwa urea egazini; dyspepsia putrefactive (abolile amaprotheni ku ikholoni); umthwalo ngokweqile ipheshana wokugaya ukudla. Ubuningi amaprotheni ku ekudleni is contraindicated kubantu abaphethwe isifo sikashukela (uhlobo 2), okuyinto Kuvame ukukhuluphala.

amafutha

Ukuncishiswa imvelo kubaluleke kakhulu ukuba le cleavage of fat-encibilikayo ngamavithamini A, D, E and K kuholela ukuphazamiseka kwamandla kagesi kanye plastic zabo umsebenzi. Ukuwohloka kwesikhumba, izinwele nezinzipho - ukubonakaliswa kwangaphandle nokuntuleka amafutha namavithamini. Hypovitaminosis A - lokhu "ebusuku ubumpumputhe», D - ukudana, ukukhathala, ukuba buthakathaka kwezicubu, izinkinga ekhulelwa, ukukhumuzeka kwamathambo, isifo sikashukela, ukukhuluphala ngokweqile, E - ukunciphisa umphumela wawo antioxidant, thrombus ekwakhekeni, ukuthuthukiswa isifo sokuqina kwemithambo yegazi; K - ukwehla igazi ekunqandeni, kukhuphuke capillary permeability, Ukuwohloka izicubu ukuvuselelwa. Fat uvame ukubizwa ngokuthi 'imfihlo "wobuhle zesifazane. abaqeqeshi Ukufaneleka ngokuvamile ukubiza phambi BZHU ukubala, sinake amazinga UBANI futhi kuvimbele ngokweqile amafutha ukunciphisa. Ngisho ngoba indlela yokudla ehambisana nempilo esiqine ngempela sokuvikela imininingwane ezibucayi aphansi wayibhinca ezibalulekile izakhi ukusetshenziswa - 0.8 g ngalinye 1 kg esisindo. Ukuze wehlise engayitholi caloric ngenxa ukusebenzisa kangcono amafutha enempilo (zemifino amafutha) kanye inciphise carbohydrate okusheshayo.

carbohydrate

Izingxenye ezibalulekile kakhulu kulezi izinto - bese disaccharides monosaccharides. ibhalansi yabo kuqinisekisa ukusebenza ngokugcwele uhlelo kwemisipha, kuqinisa nokwenza umsebenzi uye wakwenza ngokuzimisela. Nge ukuntuleka lezi izinto neminye nakho waphela, ukugula, ukungasebenzi isimiso sezinzwa esiyinhloko. Endabeni carbohydrate ngokweqile iyeza indoda kusondele yokukhuluphala, isifo sikashukela kanye nezinkinga nge isimiso sokugaya ukudla bungene. Kuyaziwa ukuthi lezi zingxenye ukunikeza amandla ukuze imikhiqizo umzimba sondle ubuchopho ezaziwayo, ngakho yokudla kufanele kube isamba ezanele kwama-carbohydrate ayinkimbinkimbi (indigestible) noma kancane, onika abantu izikhwepha saturation. Okusheshayo elula carbohydrate eyanele kungcono kakhulu ukunciphisa kubo, angadli ntambama, nalapho umzimba beyizidlova kakhulu ukuguqula wabayisa amafutha.

Kanjani ukubala BZHU neminye

Ekubaleni efanele isilinganiso umsoco ekudleni kanye nezemidlalo umsoco ochwepheshe batusa nutritsologii ipharamitha main ukusebenzisa isisindo komuntu e amakhilogramu. amaprotheni Jwayelekile ngaleyo ndlela bayophila ngokuvumelana nezindinganiso zamazwe ngamazwe (1 g ngalinye 1 kg esisindo) kanye oyifunayo ikhalori kusilela (amayunithi 400-500) elakhiwe ngenxa ukuncishiswa ezanele fat kanye carbohydrate. Nciphisa isidingo silingane, futhi ehlukumeza kwezinkambiso yomngcele ukuba kubalulekile UBANI izincomo, ukushintsha kalorazh jikelele. Kuphela ngale ndlela uyokwazi kahle ukubala inani BZHU ngaphandle kokudala Ukungadli ukudla, futhi ngenxa yalokho, ukuncipha kuyokwenzeka kahle futhi ngokuphepha empilweni. kubagijimi, isikhathi eside wahlanganyela ukuqeqeshwa amandla, abantu abangabangane ne ezemidlalo konke ukuphila kwakhe kuphela, ikambiso yokwakhiwa imisipha ovuthayo fat ongama (umzimba-omiswe) lihlotshaniswa ekusetshenzisweni kakhulu wamaprotheni mafutha, kanye nokuncipha inani carbohydrate ekudleni. Lemisebenti ezenzeka kanye nokubusisa izincomo lonke uhlelo, ngakho ke uma ukuvivinya umzimba okusesilinganisweni ngaphambi ochwepheshe musa ukweluleka ukusebenzisa ngokwakho.

BZHU: indlela ukubala inombolo yabo kwelinye dish

Njengoba asebenzelana ngayo ukudla okwakha nsuku zonke futhi kubalwa inani amandla ngayinye umsoco ekudleni, kubalulekile ukunquma inani amaprotheni, fat kanye carbohydrate eziqukethwe ngamunye izitsha lelungiselelwe. Ukuze abale isidingo ingalo ngokwabo nge nendawo yokugcina amathuluzi: ekhishini izikali, izibali, amatafula ikhalori ukudla okuluhlaza - futhi wenze idayari yokudla. Bazokusiza ukubala BZHU izitsha kanye, esikhathini esizayo ukusebenzisa amagugu ngomumo eyenziwe. Ngaphezu kwalokho, ibhulogi iyoba umthombo ulwazi mayelana ekudleni okudlayo, okuyinto esimweni ukwephulwa Ungahlala kushintshwe. Ukuze uqale nge nesisindo yonke imikhiqizo kanye ukubala inani caloric value abo, kuhlanganise nenani amandla izakhi ifomu eluhlaza. Futhi ukwazi ngomumo ukudla isisindo (nekususa isisindo pan liyadingeka). Amanzi ayinakho kilojoule. Ngokwesibonelo, inani amandla lika 100 grams nokunye okufana nokolweni ezomile iyizingxenye 336, iphalishi therefrom kubiliseni nesisindo 200 grams, kodwa kalorazh jikelele azishintshile - 336 amayunithi. Ngakho-ke, amagremu 100 zokusanhlamvu eseqedile kuyodingeka value caloric amayunithi 168. Ukudla okuthosiwe wezokudla core umkhiqizo udinga ukwengeza amaphesenti 20 - ukubaluleka zamandla uzibixe uwoyela ngesikhatsi ukwelashwa ukushisa. inkukhu eyosiwe iba okunama-kilojoule amaningi wesithathu, futhi ezomisiwe ngenxa umswakama ukulahleka - kabili. Lo sawoti, kanye namanzi, akukho kilojoule. Umhluzi kokushiya okwesihlanu kilojoule ingqikithi umkhiqizo ongahluziwe (20%), okuyinto abilisiwe therein (inyama, inhlanzi, imifino noma isikhunta). Amajikijolo kanye izithelo compote ukunikeza wesithathu okuqukethwe kwabo kwama-kilojoule (30%).

amathiphu

Ukufaneleka abaqeqeshi practice Kunconywa self ekubaleni okungu ngabanye BZHU Ungeqeli ngalé amagugu ubuncane: amaprotheni (okungenani 1 g ngalinye 1 kg esisindo), amafutha (hhayi ngaphansi kuka 0.8 g ngalinye 1 kg) futhi carbohydrate - hhayi ngaphansi kuka-50 g ngelanga (kuhambisana nemibandela ephansi carbohydrate yokudla ehambisana nempilo keto lemali eyinhloko amaprotheni ku ekudleni). Uma isisindo kokuqala zomzimba womuntu kuya ngokwanele ezinkulu kwesisindo, hold BZHU izigaba ukubala kangcono (ngemva elahlekile 5-10 amakhilogremu).