Mapulani a 1,200 Calorie-Per Day Plan angakhale othandiza
Kwa nthawi yayitali, mabuku odyetsa ambiri komanso malo olemera omwe akutipangitsa kuti tiwerenge magalamu a mafuta kapena carbs. Nanga bwanji za zopatsa mphamvu? Kodi izi zimatanthauza kuti makilogalamu sakuwerenganso? Ayi. Ziribe kanthu momwe mungadulire, kuwerengera kalori ndi njira yabwino kwambiri yochepetsera thupi.
Kuwerengera Kalori: Maziko a Zakudya Zonse
Kawirikawiri kuwerengera kalori kumaphatikizidwa ndi akatswiri odyetsa zakudya.
Koma chowonadi ndikuti kupanga phindu la kalori ndi maziko a zakudya zonse. Ndiko kulondola ... zakudya zonse. Aliyense. Osakwatira. Mmodzi. Ngati pulogalamu yolemetsa ikugwira ntchito, ndi chifukwa chakuti mwachepetsa makilogalamu okwanira kuti muthetse vuto.
Taganizirani za zakudya za karoka . Ma carbs amene mumadula nthawi zambiri amawongolera carbs, monga mkate kapena mpunga woyera kapena katundu wophika. Kodi n'chiyani chimapangitsa carbs woyengedwa kukhala mdani? Mbeu zoyengedwa kapena zosinthidwa ndizo shuga. Amapereka zakudya zopanda thanzi. Kotero mumatha kukhala ndi njala mwamsanga mukatha kudya. Izi zikutanthauza kuti mumatha kudya zakudya zambiri. Ngati mutasinthanitsa ma carbs oipa (kapena carbs oyeretsedwa) kuti mukhale ndi carbu wabwino (monga mbewu zonse zathanzi kapena masamba) mungadye pang'ono chifukwa thupi lanu likupeza zakudya zomwe mukusowa. Mumadya zakudya zochepa ndipo mumakhala wolemera.
Inde, mungathe kungoyerekezera kusiyana kwa kalori pakati pa mpweya wabwino wa carb / woipa.
Koma smart dieters adzayang'ana manambala enieni kuti apeze kuchuluka kwa makilogalamu omwe amawasunga ndi kusintha. Ndipo ndikuganiza chiyani? Ndiko kuwerenga ma calories.
Mfundo yaikulu ndi yakuti ngati mutadya makilogalamu ambiri kuposa momwe mukufunira, mudzalemera. Njira iliyonse yochepetsera kulemera kwa thupi imayamba pokhapokha kutenga zakudya zopatsa mphamvu komanso kuwonjezera ma calories owonjezera.
Zonsezo ndizatsopano zatsopano pa lingaliro lakalekale.
Ikani Kuwerengera Kalori mu Cholinga
Tonse takumana ndi munthu amene amati akhoza kudya chirichonse chimene akufuna popanda kupindula. Pali anthu owerengeka omwe sapezeka kumeneko. Koma ambiri mwa ife sitingadye kalikonse muyeso komanso osalemera. Ngati mukuganiza kuti mungathe kutentha zakudya zowonjezera chakudya, muli ndi chinthu china chomwe chikubwera! Sizingatheke.
Mwachitsanzo, McDonald's double cheeseburger ili ndi makilogalamu 460. Pofuna kutentha makasitomala m'sangweji imodzi , munthu wokwana mapaundi 150 amayenera kuchita masewera olimbitsa thupi kwa ola limodzi kapena kuposa. Ndizo-zitha, chabwino? Koma ndani amadya burger mmodzi yekha? Onetsetsani kugwedeza ndi kukonzeratu kwa fries ndipo mukhoza kuthetsa zolinga zomwe mwakhala nazo kwa theka la tsiku zomwe muyenera kuzichita pa masewera olimbitsa thupi kuti musinthe chakudya chimodzi.
Ganizirani Zolinga Zanu za Caloric
Ambiri omwe amalimbikitsa caloric kuti adye kulemera zimadalira kukula kwake ndi chikhalidwe. Azimayi ena amatha kulandira kalori 1,200 patsiku kuti zakudya zikhale zochepa. Cholinga cha calorie yolemera kulemera kwake ndi pafupifupi 1,500-1,700 makilogalamu tsiku lililonse, (Ambiri amatsatsa amalangizi 1,500 monga zakudya zabwino zowonongeka) koma zimasiyana malinga ndi kulemera kwanu ndi ntchito yanu.
Kugwiritsira ntchito kosavuta kugwiritsira ntchito cholemetsa chofuna calorie kungakuthandizeni kufufuza zosowa zanu za calori.
Ukachita izi, ukhoza kuyamba kuzindikira njira zochepetsera makilogalamu . Koma samalani; anthu ambiri angaganize kulemera kwawo komwe akufunikira kuti awonongeke, ndizofunika kwambiri kuti azidula. Ndili njira ina yoyandikana nayo: Pamene mukuyesera panopa, mumakhala ndi zakudya zowonjezera komanso muyenera kudya. Pamene mutaya thupi, muyenera kudula makilogalamu ambiri.
Mwachitsanzo, munthu wokwana mapaundi 210 sangathe kudya makilogalamu 1,500 patsiku. Koma ngati munthu wokwana mapaundi 200 akupitirizabe kulemera kwake, amatha kutsika mpaka pamtunda umenewo.
Mawu ochokera
Pamene mungapeze zakudya zambirimbiri zochepa kwambiri , ndikofunika kukumbukira kuti kudula makilogalamu anu otsika kwambiri kungabweretse ku malo olemera.
Pali "nthenda ya njala " yomwe imapezeka pamene thupi lanu limaletsa makilogalamu omwe mumagwiritsira ntchito pakapita nthawi, amawapulumutsa chifukwa "amaganiza" kuti mukusowa njala. Mungathe kumaliza kudya kwambiri ndi kuyeza mofanana ... ndipo mukhoza kuwononga thanzi lanu. Kuwonjezera apo, ngati muli ndi njala nthawi zonse, simungathe kumamatira ndipo mumakonda kumwa mowa.
Ngati mukuganiza kuti mukutsatira zakudya zomwe zili ndi makilogalamu osachepera 1,200 patsiku, lankhulani ndi dokotala wanu kapena adokotala oyenera kulembetsa zakudya kuti muonetsetse kuti mukusunga thanzi lanu pamene mukuchepa.