Khaello ea Khalori ke Eng, 'me e Phetse Hantle Hakae?

Litaba

• Ke eng le hore na hobaneng e le bohlokoa bakeng sa tahlehelo ea boima ba 'mele
• Ho bala litlhoko tsa khalori
• Litsela tsa ho fihlela khaello ea likhalori
• Malebela a ho ja likhalori tse fokolang
• Se ke oa noa likhalori tsa hau
• Fokotsa lijo tse tsoetsoeng haholo
• Ja haholo-holo lijo tse phehiloeng hae
• Ntlha ea bohlokoa

Haeba o kile oa leka ho theola boima ba 'mele, o kanna oa utloa hore ho hlokahala khaello ea likhalori.

Leha ho le joalo, u ka ipotsa hore na hantle-ntle ho kenyelletsa eng kapa hobaneng ho hlokahala bakeng sa ho theola boima ba 'mele.

Sengoliloeng sena se hlalosa ntho e ngoe le e ngoe eo u hlokang ho e tseba ka khaello ea likhalori, ho kenyelletsa hore na ke eng, e ama joang ho theola boima ba 'mele, le hore na u ka e fihlela joang ka tsela e phetseng hantle, e ts'oarellang.

Ke eng le hore na hobaneng e le bohlokoa bakeng sa tahlehelo ea boima ba 'mele

Likhalori ke likarolo tsa matla tseo u li fumanang lijong le lino tse tahang, 'me ha u sebelisa likhalori tse fokolang ho feta kamoo u li chesang, u fihlela khaello ea likhalori.

Likalori tseo u li chesang kapa tseo u li sebelisang letsatsi ka leng - tse tsejoang hape e le tšebeliso ea likhalori - li kenyelletsa likarolo tse tharo tse latelang ():

• Ts'ebeliso ea matla a phomolo (REE). REE e bua ka likhalori tseo 'mele oa hau o li sebelisang ho phomola bakeng sa mesebetsi e u phelisang, joalo ka ho phefumoloha le ho potoloha ha mali.
• Phello ea Thermic ea lijo. Sena se kenyelletsa lik'halori tse sebelisoang ke 'mele oa hao ho sila lijo, ho li monya le ho li sila.
• Ts'ebeliso ea matla a ts'ebetso. Sena se bolela likhalori tseo u li sebelisang nakong ea lipapali joalo ka boikoetliso le mesebetsi e meng e sa amaneng le boikoetliso, ho kenyelletsa ho ferekanya le ho etsa mesebetsi ea lapeng.

Haeba o fa 'mele oa hau likhalori tse fokolang ho feta kamoo o hlokang ho ts'ehetsa likarolo tsena tse tharo tsa tšebeliso ea likhalori, o beha mmele oa hau khaellong ea likhalori. Ho etsa joalo khafetsa bakeng sa nako e telele ho fella ka ho theola boima ba 'mele ().

Ka lehlakoreng le leng, o tla nona haeba o lula o fa 'mele oa hau likhalori tse ngata ho feta kamoo o hlokang ho ts'ehetsa mesebetsi ena. Sena se bitsoa `` kalori '' e setseng.

Khaello ea likhalori e etsahala ha o lula o fa 'mele oa hau likhalori tse fokolang ho feta kamoo o hlokang ho tšehetsa litšenyehelo tsa khalori.

Ho bala litlhoko tsa khalori

Bakeng sa batho ba bangata, khaello ea khalori ea likhalori tse 500 ka letsatsi e lekane bakeng sa ho theola boima ba 'mele ebile ha e na monyetla oa ho ama haholo tlala ea hau kapa maemo a matla (2).

Ho theha khaello ena ea likhalori, o hloka ho tseba hore na likhalori tsa hau tsa tlhokomelo li joang. Likhalori tsa tlhokomelo ke hantle palo ea likhalori tseo 'mele oa hau o li hlokang ho ts'ehetsa tšebeliso ea matla.

U ka sebelisa likhalori tse kang Body Weight Planner e tsoang Setsing sa Naha sa Bophelo. Li-calculator tse joalo li hakanya likhalori tsa hau tsa tlhokomelo ho latela boima ba hau, thobalano, lilemo, bophahamo le boemo ba boikoetliso ba 'mele (3).

Le ha lipalo tsa likhalori li fana ka mohopolo o motle oa litlhoko tsa hau tsa khalori ea tlhokomelo, o ka fumana nomoro e nepahetseng ka ho lekola khalori ea hau le boima ba eona matsatsi a 10 ().

Ha o ntse o boloka boemo bo ts'oanang ba ts'ebetso ea letsatsi le letsatsi, sebelisa sesebelisoa sa ho latela lik'halori ho lekola likhalori tsa hau le ho ikala boima ba letsatsi le letsatsi. Bakeng sa sephetho se nepahetseng, sebelisa sekala se tšoanang, ka nako e ts'oanang ea letsatsi, 'me u apare liaparo tse tšoanang (kapa u sa apara letho).

Boima ba hau bo ka fetoha letsatsi le leng le le leng, empa haeba boima ba hau bo lula bo tsitsitse ka matsatsi a 10, karolelano ea palo ea likhalori tseo u li jang ka letsatsi ke setšoantšo se setle sa likhalori tsa hau tsa tlhokomelo.

Arola palo ea likhalori tseo u li jeleng matsatsi a 10 ka 10 ho fumana karolelano ea hau ea likhalori tsa letsatsi le letsatsi. Ebe u tlosa lik'hilojule tse 500 ho tloha palo ena ho fumana sepheo sa hau sa letsatsi le letsatsi sa ho theola boima ba 'mele.

Mohlala, haeba u fumana likhalori tsa hau tsa tlhokomelo li ka ba 2000 ka letsatsi, sepheo sa hau se secha sa khalori ea letsatsi le letsatsi e ka ba 1,500.

Ha u ntse u theola boima ba 'mele, likhalori tsa hau tsa tlhokomelo li tla fokotseha ha nako e ntse e tsamaea,' me ho tla hlokahala hore u fetole khalori ea hau e ipapisitse le lipheo tsa hau tsa boima ba 'mele ().

Leha ho le joalo, ho netefatsa ho theola boima ba 'mele le phepo e nepahetseng ea limatlafatsi, basali ha baa lokela ho ja likhalori tse ka tlase ho 1,200 ka letsatsi, le banna ba ka tlase ho likhalori tse 1,500.

U ka hakanya lik'halori tsa hau tsa tlhokomelo ka ho sebelisa kalkulaator ea inthaneteng. Ntle le moo, bakeng sa nomoro e nepahetseng, lekola khalori ea hau le boima ba eona matsatsi a 10.

Litsela tsa ho fihlela khaello ea likhalori

U ka fihlela khaello ea likhalori ka ho sebelisa likhalori tse fokolang kapa ho eketsa maemo a hau a ho ikoetlisa - kapa ka bobeli.

Seo se re, ho ka ba bonolo le ho tšoarella haholoanyane ho theha khaello ea likhalori ka ho ja ho fapana le ho ikoetlisa o le mong, kaha o kanna oa ba le nako, matla kapa tšusumetso ea ho ikoetlisa letsatsi le letsatsi. Hape, boikoetliso ha bo chese likhalori tse ngata kamoo batho ba bangata ba lumelang (,,,,).

Ka mantsoe a mang, ho ka ba bonolo ho ja likhalori tse 500 ka letsatsi ho feta ho chesa palo ena ea likhalori ka ho ikoetlisa. Leha ho le joalo, ho ntse ho kgothaletswa ho etsa boitlhakiso ba ho matlafatsa mesifa le boikoetliso bakeng sa litlamorao tsa bona ho bophelo bo botle ka kakaretso ().

Tataiso ea Ts'ebetso ea 'mele bakeng sa MaAmerika e tsoang Lefapheng la Bophelo le Litšebeletso tsa Botho e khothaletsa hore batho ba baholo ba etse boikoetliso bo matla ba metsotso e 150 ho isa ho 300, kapa metsotso e 75-150 ea boikoetliso bo matla, beke le beke (12).

Boikoetliso bo itekanetseng bo kenyelletsa ho tsamaea ka potlako le ho palama baesekele habobebe, athe mehlala ea boikoetliso bo matla ke ho matha le ho palama baesekele ka lebelo.

Litataiso li boetse li khothaletsa hore batho ba baholo ba etse mesebetsi e matlafatsang mesifa e amanang le lihlopha tsa bona tse kholo tsa mesifa - ho kenyeletsoa mokokotlo, mahetla, sefuba, matsoho le maoto - bonyane matsatsi a mabeli ka beke (12).

Ho etsa mesebetsi e matlafatsang mesifa ho tla thusa 'mele oa hau ho etelletsa pele tahlehelo ea mafura a mmele ho fapana le mesifa (,,).

E kanna ea tšoarella haholoanyane ho theha khaello ea likhalori ka lijo ho fapana le ho ikoetlisa u le mong. Leha ho le joalo, ho ikoetlisa ho bohlokoa likarolong tse ngata tsa bophelo bo botle.

Malebela a ho ja likhalori tse fokolang

Ho khaola lik'hilojule lijong tsa hau ho theha khaello ea likhalori ha ho hloke liphetoho tse kholo.

Ebile, maano a 'maloa a ka u thusa ho fokotsa khalori ea hau ho theola boima ba' mele le ho e boloka - ebile ha e hloke le palo ea likhalori.

Se ke oa noa likhalori tsa hau

U ka khona ho felisa lik'hilojule tse makholo a 'maloa lijong tsa hau ka ho fokotsa kapa ho felisa ho noa ha hao lino tse tsoekere tse kang soda, lero la litholoana le lino tse khethehileng tsa kofi.

Lino tse tahang le tsona li ka paka palo e kholo ea likhalori.

Li-calories tse tsoang lijong tsena ha li fane ka botlalo, 'me ho feta tekano li ka lebisa ho nona, lefu la pelo le lefu la tsoekere (,,,).

Fokotsa lijo tse tsoetsoeng haholo

Tsoekere, mafura le letsoai lijong tse phehiloeng haholo, ho kenyeletsoa lino tse nang le tsoekere, lijo tse potlakileng, li-dessert le lijo-thollo tsa hoseng, li etsa hore lijo tsena tse phahameng haholo li be bonolo hape li khothaletse tšebeliso e fetelletseng (,).

Ebile, phuputso e 'ngoe e bontšitse hore batho ba lumelloang ho ja haholo kapa hanyane kamoo ba batlang ba ja li-calories tse 500 ka letsatsi lijong tse nang le lijo tse tsoetsoeng haholo, ha li bapisoa le lijo tse nang le tse tsoetseng pele haholo).

Lijo tse tsoeloang hanyane ka hanyane li na le livithamini, liminerale le fiber e ngata mme li kenyelletsa lijo tse kang liprotheine tse omeletseng, litholoana, meroho, linate le linaoa. Lijo tse nang le lijo tse sa sebetsoang haholo li tla u thusa ho u thibela ho ja ho feta tekano le ho netefatsa hore u fumana limatlafatsi tseo 'mele oa hau o li hlokang.

Haeba lijo tseo u li jang hajoale li na le lijo tse ngata tse tsoetsoeng haholo, butle-butle qala ho kenya tse ling tse nkiloeng hanyane ka hanyane. Mohlala, fapanya lijo-thollo tse tsoekere tse nang le oatmeal tse nang le litholoana, kapa chenchana ka lialmonde tse senang letsoai.

Ja haholo-holo lijo tse phehiloeng hae

Ho pheha le ho ja lijo tsa hau lapeng ho o lumella ho laola metsoako le boholo ba karolo ea hau - ka hona, khalori ea hau.

Phuputso e 'ngoe e bontšitse hore batho ba neng ba pheha lijo tsa mantsiboea hae makhetlo a 6-7 ka beke ba ne ba ja lik'hilojule tse fokolang tse 137 ka letsatsi, ka karolelano ho feta batho ba neng ba phehile lijo tsa mantsiboea hae ka nako ea 0-1 ka beke ().

Ho ja lijo tse phehiloeng hae ho boetse ho amahanngoa le boleng ba phepo e ntle, phepo e eketsehang ea litholoana le meroho, maemo a tlase a mafura a mmele, le likotsi tse fokolitsoeng tsa lefu la pelo le lefu la tsoekere ().

Ho feta moo, ho pheha khafetsa lapeng ho ka u bolokela chelete ().

Ho fokotsa ts'ebeliso ea hau ea lino tse tsoekere, ho ja lijo tse nang le lijo tse ntlafalitsoeng hanyane, le ho ja lapeng ho ka u thusa ho fokotsa khalori ea hau.

Ntlha ea bohlokoa

Khaello ea likhalori e etsahala ha o sebelisa likhalori tse fokolang ho feta tseo 'mele oa hau o li sebelisang.

Khaello ea likhalori tsa likhalori tse 500 ka letsatsi e sebetsa bakeng sa tahlehelo ea boima ba 'mele e phetseng hantle le e tsitsitseng.

Ho felisa lino tse tahang, ho ja haholo lijo tse sa sebetsoang tse kang litholoana le meroho, le ho ja lijo tse phehiloeng hae ho ka u thusa ho fihlela khaello ea khalori ntle le palo ea likhalori.