Calculator ea Lijo ea Lintlha

Litaba

• Mokhoa oa ho bala palo ea lintlha tse lumelletsoeng
• Mohato oa 1:
• Mohato oa 2:
• Mohato oa 3:
• Palo ea lintlha tsa sejo ka seng
• Melao ea lijo tsa lintlha

Lijo tsa Points li ipapisitse haholo le likhalori tsa lijo, 'me motho ka mong o na le lintlha tse itseng tseo a ka li jang motšehare, ho bala hore na sejo se seng le se seng se bohlokoa hakae. Kahoo, tšebeliso ea letsatsi lohle e lokela ho reroa ho latela lintlha tsena, 'me hoo e ka bang mofuta ofe kapa ofe oa lijo o ka jeoa.

Ho ba le leihlo le letle la lintlha ho hlokahala hore u ngole lijo tsohle le bongata ba tsona tse sebelisitsoeng motšehare, tse thusang ho nahana ka se jeoang le ho ithuta ho kopanya lijo tse phetseng hantle, tseo hangata li sebelisang lintlha tse fokolang lijong .

Mokhoa oa ho bala palo ea lintlha tse lumelletsoeng

Palo ea lintlha tse lumelletsoeng hore motho e mong le e mong a li je ho pholletsa le letsatsi e fapana ho latela bong, bophahamo, boima le mofuta oa boikoetliso bo etsoang.

Mohato oa 1:

Palo ea pele e etsoa ho tseba Basal Metabolic Rate (BMR), ho latela mekhoa e latelang:

Basali:

• Lilemo tse 10 ho isa ho tse 18: Boima x 12.2 + 746
• Lilemo tse 18 ho isa ho tse 30: Boima ba x 14.7 + 496
• Lilemo tse 30 ho isa ho tse 60: Boima ba x 8.7 + 829
• Lilemo tse fetang 60: Boima x 10.5 + 596

Banna:

• Lilemo tse 10 ho isa ho tse 18: Boima x 17.5 + 651
• Lilemo tse 18 ho isa ho tse 30: Boima x 15.3 + 679
• Lilemo tse 30 ho isa ho tse 60: Boima x 8.7 + 879
• Ho feta 60+: Boima ba x 13.5 + 487

Mohato oa 2:

Kamora palo ena, ho hlokahala ho eketsa litšenyehelo ka ho ikoetlisa, hobane ba ikoetlisang ba na le tokelo ea ho ja lintlha tse ngata lijong. Bakeng sa sena, ho hlokahala hore o atise boleng bo fumanoeng ho TMB ka ts'ebetso ea 'mele, ho latela tafole e ka tlase:

Kahoo, mosali ea lilemo li 40 ea nang le 60 kg, ka mohlala, o na le BMR ea 1401 kcal, mme haeba a ikoetlisa bonyane 3x / beke, o tla ba le litšenyehelo tse felletseng tsa 1401 x 1.35 = 1891 kcal.

Mohato oa 3:

Kamora ho fumana hore na o sebelisa li-calories tse kae ka letsatsi lohle, o hloka ho bala hore na o lumelloa ho sebelisa lintlha tse kae ho theola boima ba 'mele. Ho etsa sena, o tlameha ho arola likhalori tsohle ka 3.6, e leng kakaretso ea lintlha tse hlokahalang ho boloka boima ba 'mele. Kahoo, ho theola boima ba 'mele, ho hlokahala hore ho fokotsoe lintlha tse 200 ho isa ho tse 300 tsa kakaretso e fumanoeng.

Mohlala o fanoeng ke mosali ea lilemo li 40, lipalo li shebahala tjena: 1891 / 3.6 = lintlha tse 525. Ho theola boima ba 'mele, o tla tlameha ho fokotsa lintlha tse 200 tsa palo eo, a siee 525 - 200 = lintlha tse 325.

Palo ea lintlha tsa sejo ka seng

Lijong tsa lijo, sejo se seng le se seng se na le boleng bo itseng bo lokelang ho baloa letsatsi lohle. Mohlala, meroho e kang radish, tamati le chard e na le lintlha tse 0, ha meroho e kang mokopu, li-beet le lihoete li na le lintlha tse 10. Maro a fapana lipakeng tsa 0 le 40, ha 200 ml ea seno se bonolo e ka ba lintlha tse 24. Mohlala, bohobe ba Mafora bo bitsa lintlha tse 40, boleng bo lekanang le yuniti e le 1 ea litapole.

Kahoo, lijong tsena, lijo tsohle lia lokolloa, 'me tlhokomelo e kholo e tlameha ho nkuoa hore e se fete palo e felletseng ea lintlha tse lumelletsoeng ka letsatsi. Leha ho le joalo, ho ja lijo tse nang le phepo e nepahetseng le lijo tse phetseng hantle, joalo ka litholoana, meroho le lijo tse felletseng, ho lumella ts'ebeliso ea lijo tse ngata, tse fanang ka maikutlo a ho khora le ho siea tlala nako e teletsana. Ho fihlella lenane le felletseng la lijo le lintlha, tlanya: Tafole ea lijo bakeng sa lijo tsa lintlha.

Melao ea lijo tsa lintlha

Ntle le ho hlompha lintlha tsohle tse lumelletsoeng ka letsatsi, ho khona ho theola boima ba 'mele ka lijo tsena ho hlokahala hape ho latela melao e meng, e kang:

• Se ke oa feta palo ea lintlha tsa letsatsi le letsatsi;
• U se ke ua fetelletsa lijo tseo u li jang;
• Se ke oa itima lijo 'me u se ke oa tlola lintlha ka letsatsi le leng ho li sebelisa ka le hlahlamang;
• Se ke oa koenya lintlha tse 'maloa ka tlase ho bonyane bo khothalletsoang;
• Se ke oa ja lijo tse fetang 5 tse khethiloeng e le lintlha tsa zero ka letsatsi;
• Ha u ikoetlisa, u fumana lintlha tse eketsehileng, empa li ka sebelisoa ka letsatsi le le leng feela;
• Se ke oa ja lintlha tse ka tlase ho 230 ka letsatsi;
• Kamora ho theola lik'hilograma tse 5 o tlameha ho bala lintlha tse ngata tseo o ka li kenyang ka letsatsi.

Lijo tse otliloeng li ka etsoa hae, li le mong kapa li tsamaea le tsona.