Yintoni na udidi calories ngemihla kwabasetyhini kunye namadoda?

Ukuba uhlale usempilweni kwaye umntu odlamkileyo kufuneka amafutha. Kakade ke, wayethetha ukutya, kunokuba epetroli okanye namalahle. Kubalulekile ukuphawula ukuba kulo mzekelo, ngaphezulu akusoloko kuthetha ngcono, akukho nkqu udidi calories ngemihla amadoda kunye nabasetyhini.

Yintoni osidingayo?

Physics, igama elithi "osidingayo" iqondwa unit bubushushu. Ngamanye amazwi, ukuba sisalathisi njani amandla yamalini kudlule umzimba omnye komnye. Kwimeko yokutya yonke efana kakhulu - imveliso nganye sisincoko ethile kunye nexabiso amandla ahambelanayo. Umlinganiselo yile ilandelayo: 1 gram protein kunye carbohydrate ilingana kilojoules-4, kunye yegram enye ngamanqatha - 9 calories.

I-Homo sapiens mihla akukho imfuno engxamisekileyo ukusukela emva kwento eyibambileyo, ukuba kwaneliswa. Abantu abaninzi, ngokuchaseneyo, ukusebenza kwi sikhundla "hlala-phantsi", ukhokela uhleli ungenzi nto, kunye nokutya bathenga evenkileni, apho ibekwe ngaphakathi kumgama ukuhamba ukusuka endlwini. Kungenxa yoko le nto iingxaki zempilo ezinxulumene ne abatyebe, ngoku kuza kucaca, kwaye ukuba uqhubeka ukuvakalisa ngokomfanekiso, umbuzo ufuna kangakanani ukuzalisa amafutha, uye waba ngomnye embi kakhulu.

Udidi calories ngemihla

Ngokuba amadoda kunye nabafazi, umlinganiselo wamandla ukuba kufuneka eze kuvela ukutya, into eyahlukileyo. Oku kubangelwa ikakhulu kwiimpawu nokomzimba. Madoda, abo basoloko kwi indima ngokuzingela getter, kuba, njengoko umthetho, izihlunu olukhulu ubunzima, kunye nokugcinwa yayo kufuna amandla amaninzi.

Ukongezelela, inani calories ukuba ukubamba abantu, kuxhomekeke kubudala bakhe yofuzo ukuba utyebile okanye mncane (babizwa ngokuba "somatic"). Into ebalulekileyo ukujonga umlinganiselo ngokupheleleyo amandla afumaneka ekutyeni kwaye kubalulekile ebomini, ongumfanekiselo yobomi bomntu. Ukuba emini ni amandla omzimba, nethe na unwound, kwaye umzimba kufuneka amandla okuninzi.

Bala yonke imihla osidingayo norm zicwadi kunzima kakhulu ukuba umntu othile, kodwa kukho ekuthiwa "avareji" ixabiso. Baya ukuhlangabezana neemfuno zabantu abaninzi, kwaye akufuneki uxhomekeke kula manani.

Ngoko ke, ngokutsho izifundo esayensi, izinga yonke imihla calories amadoda kufuneka abe kwinqanaba:

• 2000-2400 calories ngosuku ngexesha ukuphila umzimba;
• 2400-2600 calories ngosuku kwi ubomi aphakathi esebenzayo;
• 2600-3200 kilojoules ngosuku, kunye yokuphila esebenzayo.

Kuba namankazana, la manani, ngokulandelelana:

• 1600-1800 calorie;
• 1800-2200 calorie;
• 2200-2500 calorie.

Ibhalansi Ilungelo iiprothini, amafutha kunye carbohydrate

Kanye efakwe udidi calories ngemihla amadoda kunye nabafazi, zokudla waphawula ukuba abanye abantu ngqo kulo, kodwa ndizuze ubunzima okanye uzive embi. Enyanisweni, oku akumangalisi. Emva zokondla ngalinye, nokuba protein, namafutha okanye carbohydrate, imisebenzi ethile. Ngoko ke, lo msebenzi ungundoqo amanqatha - kukuqinisekisa isitokhwe zezondlo, carbohydrate - ukubonelela eneji, iiprotheni - ukuveliswa enqanda, iihomoni kunye nokwakhiwa iiseli ezintsha.

Ngako oko ke kuthathwa ukuba ube nje udidi calories ngemihla amadoda kunye nabafazi, kodwa ukwakhiwa esemgangathweni ekudleni. Ukutya enqwenelekayo ukugcina kubudlelwane zilandelayo: 10-15% protein 25-30% ezityebileyo,, intsalela carbohydrate entwenini. Ngoko ke, kuxhomekeke ukuba nomgomo (ukwehla kobunzima, okanye icala, ubunzima iseti) unako zinokohluka inani consumable amacandelo.