Ke chesa li-calories tse kae ka letsatsi?

Litaba

• Ho chesa lik'halori
• U bala likhalori tse chesoeng joang?
• Mohato oa 1. Bala BMR
• Mohato oa 2. Sebetsa boemo ba tšebetso ea hau
• Mohato oa 3. Sebelisa equation e felletseng
• U chesa likhalori tse kae mesebetsing ea letsatsi le letsatsi?
• Na banna le basali ba chesa likhalori ka tsela e fapaneng?
• Li-calories le ho theola boima ba 'mele
• Malebela a ho theola boima ba 'mele

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho chesa lik'halori

Letsatsi le leng le le leng, u chesa lik'hilojule ha u tsamaea, u ikoetlisa 'me u etsa mesebetsi ea hau ea letsatsi le letsatsi.

'Mele oa hau o chesa likhalori ha u phomotse, ka mesebetsi ea mantlha e kang:

• ho hema
• ho potoloha mali
• lits'ebetso tsa sele

U kile ua ipotsa hore na u chesa lik'halori tse kae ka letsatsi? Morero oa Harris-Benedict o ka u thusa ho tseba sena.

Morero ona o lekanya sekhahla sa metaboli ea hau ea mantlha (BMR), e leng palo ea likhalori tseo 'mele oa hau o hlokang ho li sebetsa ha o phomotse.

Ka palo e 'ngoe hape, o ka tseba hore na o hloka li-calories tse kae letsatsi ka leng ho boloka boima ba hau ba hajoale. Ho ja lik'hilojule tse fokolang ho feta sena ho tla fella ka ho theola boima ba 'mele.

Ho bohlokoa ho hlokomela hore le ha ho ja khalori le ho ikoetlisa e le karolo ea bohlokoa ea boima ba 'mele, lihormone le metabolism le tsona li bapala karolo e kholo.

U bala likhalori tse chesoeng joang?

Morero oa Harris-Benedict, kapa equation ea Harris-Benedict, ou lumella ho tseba hore na o hloka ho ja li-calories tse kae ka letsatsi. Morero o fetoloa ho ipapisitse le bong, lilemo, le boima ba hau ho fana ka karabo e ikhethileng.

Tekano ena e ile ea hatisoa ka lekhetlo la pele ka. Eaba bafuputsi ba boela ba bala palo eo khafetsa ho ntlafatsa ho nepahala ha eona.

Hang ha o qeta BMR ea hau, o ka atisa palo ena ka tekanyo ea ts'ebetso ea hau ea letsatsi le letsatsi - ho tloha ho lula fatše ho ea ho e eketsehileng - ho fumana palo ea lik'halori tseo u li hlokang ho li sebelisa letsatsi le leng le le leng ho boloka boima ba 'mele oa hau.

Likarolo tse latelang li tla u joetsa hore na u ka etsa lipalo tsena joang. Haeba u batla karabo e potlakileng, u ka fumana k'homphieutha ea inthaneteng ho u etsetsa leoto.

Mohato oa 1. Bala BMR

Ho bala BMR ea hau, sebelisa bong ba hau, lilemo tsa hau le boima ba hau ho fetola foromo.

Mekhoa ea mantlha ea ho bala palo ena e latelang, ho sebelisoa liponto bakeng sa boima, lisenthimithara bakeng sa bophahamo, le lilemo bakeng sa lilemo.

Bakeng sa banna, sebelisa equation e latelang:

• 66 + (6.2 x boima) + + (12.7 x bophahamo) - (6.76 x age) = BMR bakeng sa banna

Mohlala, monna ea lilemo li 40, ponto e 180, monna ea bolelele ba limithara tse 6 o na le BMR ea 1,829.8. Sena se bolela hore, phomolong, li tla chesa likhalori tse ka bang 1,829.8 ka letsatsi (equation: 66 + (6.2 x 180) + (12.7 x 72) - (6.76 x 40) = 1,829.8).

Bakeng sa basali, sebelisa equation e latelang:

• 655.1 + (4.35 x boima) + ((4.7 x bolelele) - (4.7 x age) = BMR bakeng sa basali

Mohlala, mosali ea lilemo li 40 ea boima ba lisenthimithara tse 150 le bolelele ba lisenthimithara tse 5 o na le BMR ea 1,429.7 (equation: 655.1 + (4.35 x 150) + (4.7 x 66) - (4.7 × 40) = 1,429.7).

Mohato oa 2. Sebetsa boemo ba tšebetso ea hau

Ho tloha moo, o tlameha ho tseba boemo ba hau ba tšebetso. Likarolo tsa ts'ebetso tseo equation e li sebelisang ke tse latelang:

• 1.2, kapa ho lula fatše (ho ikoetlisa ho se hokae)
• 1.375, kapa o sa sebetse habonolo (boikoetliso bo bobebe matsatsi a 1-3 ka beke)
• 1.55, kapa ho sebetsa ka mokhoa o itekanetseng (boikoetliso bo itekanetseng matsatsi a 3-5 ka beke)
• 1.725, kapa o mahlahahlaha haholo (ho ikoetlisa ka thata matsatsi a 6-7 ka beke)
• 1.9, kapa ho ba mahlahahlaha (ho ikoetlisa ka thata, ho ikoetlisa kapa ho ikoetlisa)

Mohlala, mosebeletsi oa poso ea tsamaeang letsatsi lohle bakeng sa mosebetsi oa hae o tla ba le boemo ba tšebetso ea 1.725 ho latela bolelele le bothata ba tsela ea bona.

Mosebetsi oa tafoleng ea tsamaeang makhetlo a 'maloa ka beke bakeng sa boikoetliso o tla ba le boemo ba tšebetso ea 1.55.

Mohato oa 3. Sebelisa equation e felletseng

Ho kopanya tsohle, tatellano ea Harris-Benedict e tjena:

• Boemo ba ts'ebetso ea BMR x = likhalori tse hlokahalang ho boloka boima ba 'mele

Mosali ea boima ba lik'hilograma tse 150 ea sebetsang haholo o tla hloka likhalori tse 2 716 ho boloka boima ba 'mele oa hae (equation: 1,429.7 (BMR) x 1.9 (boemo ba tšebetso) = 2,716 lik'hilojule).

Monna e boima ba likilo tse 180 ea sebetsang ka mokhoa o itekanetseng o tla hloka likhalori tse 2,836 ho boloka boima ba 'mele oa hae (equation: 1829.8 (BMR) x 1.55 (Boemo ba mesebetsi) = 2,836 lik'hilojule).

U chesa likhalori tse kae mesebetsing ea letsatsi le letsatsi?

Joalokaha u ka bona mehlaleng e kaholimo, boemo ba tšebetso bo amana haholo le hore na motho o hloka likhalori tse kae letsatsi ka leng.

Batho ba bangata ba nahana hore ba hloka ho ikoetlisa ka thata ho chesa likhalori ho pholletsa le letsatsi.

Le ha boikoetliso bo chesa likhalori tse ngata, 'mele oa hau le ona o chesa likhalori ha o ntse o etsa mesebetsi e tloaelehileng ea letsatsi le letsatsi. Hore na u chesa hakae ho amana le hore na u bekha boima ba bokae.

Ka mohlala, batho ba tla chesa palo e latelang ea lik'halori ka metsotso e 30 ea ho etsa mesebetsi ena ho latela boima ba 'mele ea bona:

U ka sebelisa k'homphieutha e sebelisang marang-rang ho fumana hore na u tla chesa likhalori tse kae ha u ntse u etsa mesebetsi e fapaneng. Ho e sebelisa, kenya feela ketsahalo ea hau, nako eo ue qetileng ho e etsa, le boima ba hau.

Na banna le basali ba chesa likhalori ka tsela e fapaneng?

E, e tona le e tšehali li chesa likhalori ka sekhahla se fapaneng. Ke ka hona thobalano e kenyellelitsoeng e le phapang pakeng tsa equation, hammoho le lilemo le boima ba 'mele, tse amang le palo ea likhalori tseo motho a li chesang.

Banna ka kakaretso ba na le mafura a tlase 'meleng ho feta a basali. Ba boetse ba tloaetse ho ba le mesifa e mengata. Mesifa e mengata e bolela hore 'mele o chesa likhalori tse ngata ha o phomotse.

Kahoo, ka kakaretso, banna hangata ba chesa likhalori tse ngata ho feta basali ka kakaretso. Seo se boletse, sebopeho sa 'mele oa motho ka mong se bapala karolo ea bohlokoa.

Li-calories le ho theola boima ba 'mele

Hang ha u tseba hore na 'mele oa hau o hloka li-calories tse kae ho boloka boima ba hau ba hajoale, ho ja likhalori tse fokolang ho feta hona ho tla lebisa ho tahlehelo ea boima.

Batho ba bangata ba khetha ho fokotsa khalori ea bona ka 500 kcal ka letsatsi ho fihlela boima ba 'mele.

Mohlala, motho ea nang le likhalori o hloka li-2,800 ka letsatsi ho boloka boima ba hae ba hajoale a ka theola boima ba 'mele haeba a ka ja lik'hilojule tse 2,300 ka letsatsi.

Ka mokhoa o mong, o ka ja likhalori tse lekanang empa o ikoetlisa haholoanyane ho chesa likhalori. Sena se tla lebisa khaellong ea khalori.

Khaello ea likhalori e bolela hore o ja likhalori tse fokolang ho feta tseo o li chesang, e leng senotlolo sa ho fokotsa boima ba 'mele.

Ho bohlokoa ho hlokomela hore le ha ho ja lik'halori le ho ikoetlisa e le karolo ea bohlokoa ea boima ba 'mele, lihormone le metabolism le tsona li bapala karolo e kholo.

Bohlale bo tloaelehileng ke hore o hloka ho chesa likhalori tse 3 500 ho theola boima ba 1. Sena se bolela ho fokotsa tšebeliso ea likhalori ka 500 kcal ka letsatsi ho theola boima ba lik'hilograma tse 1 ka beke.

Ho tloha ka nako eo bafuputsi ba bitsitse molao oa likhalori tse 3 500, hobane ha ho bonolo hakaalo. Ha e le hantle, palo ea lik'halori tseo u hlokang ho li chesa e ipapisitse le mafura a 'mele le mesifa eo u nang le eona.

Bala haholoanyane mabapi le hore na ke li-calories tse kae tseo u ka li jang bakeng sa tahlehelo ea boima ba 'mele mona.

Malebela a ho theola boima ba 'mele

Ho theola boima ba 'mele ha se kamehla ho leng bonolo joaloka ho kenya linomoro ka har'a khalekhuleita.

Mokhoa o sebetsang ka ho fetisisa oa ho theola boima ba 'mele le ho o boloka o le teng nako e telele, ke ho latela bophelo bo leka-lekaneng bo kenyeletsang:

• lijo tse phelisang hantle
• ho ikoetlisa kamehla
• ho robala ka boleng bo lekaneng
• mekhoa e sebetsang ea ho fokotsa khatello ea maikutlo

Batho ba bang hape ba fumana malebela ana a ka thusa ha ba leka ho theola boima ba 'mele:

• ho bala mangolo ho ithuta lintlha tsa phepo e nepahetseng ka lijo tseo u li jang
• ho boloka tlaleho ea lijo ho bona hore na o ja eng ka letsatsi le ho tseba libaka tseo o lokelang ho li ntlafatsa
• ho khetha likhetho tse tlase tsa khalori ha u khetha lijo, joalo ka lebese le khutsitsoeng ho fapana le lebese le felletseng, popcorn e nang le moea ho fapana le li-chips, le pizza e tšesaane ea pizza ho fapana le crust
• fokotsa lijo tse sebelisitsoeng, tse nang le lik'halori tse ngata, lijo tse se nang phepo e ntle, joalo ka lipompong, li-cookie le li-chips
• ho hopola boholo ba likarolo ho qoba ho ja karolo e fetang e le 'ngoe ka phoso
• ho beha lijo poleiting ho fapana le ho li ja ka kotloloho
• ho sebelisoa lipoleiti le likotlolo tse nyane
• ho ja butle le ho hlafuna lijo hantle
• ho emela bonyane metsotso e 20 pele o khutlela morao metsotsoana
• ho etsa liphetoho tse nyane, tse tšoarellang ho fapana le ho rata lijo tse senyehang

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