Kuphunzira kuwerengera kalori ndikofunika kuti muthe kuchepetsa kulemera. Kuwerengera kalori ndi kophweka komanso kothandiza. Ngati mukufuna kutaya thupi ndikusunga mapaundi, ndikofunika kutenga nthawi ndikuphunzira lusoli.
Gawo loyamba kuwerengera kalori ndikumvetsa zomwe calorie ndi momwe zimagwirira ntchito kulemera kwako. Thupi lanu limagwiritsa ntchito mphamvu ya caloric kuti ichite chirichonse kuchokera kuzinthu zoyamba zamagetsi kuti zilembedwe pa makiyi anu kapena kuthamanga kuzungulira. Kalori ndi gawo la mphamvu.
Tonsefe tiri ndi zofunika zina za caloric zofunika kuti tikhalebe wolemera. Ngati mumadya makilogalamu ochepa omwe mukufunikira (kapena kutentha makilogalamu owonjezera) mumapanga caloric ndi kuchepa thupi.
Pezani Zomwe Ambiri Ambiri Ofunikira
Pali njira zingapo zodziwira kuchuluka kwa ziwerengero zomwe mukufunikira tsiku lililonse kuti mukhale wolemera.
Njira imodzi imatchedwa Harris-Benedict njira . Ndilo masamu a masamu omwe amatsimikizira zosowa zanu za calori malinga ndi kugonana kwanu, kulemera, ndi ntchito yanu. Zotsatira za njirayi zimadziwika kuti ndizomwe mumayambira. Mukhozanso kugwiritsa ntchito ziwerengero zomwe zimaperekedwa ndi program ya USDA ya SuperTracker kuti mudziwe zosowa zanu za tsiku ndi tsiku.
Mukadziwa chiwerengero cha makilogalamu omwe mukufunikira kuti mukhale wolemera, mukhoza kupanga zolinga zanu zokhala ndi zolemera. Ndi kwa inu kuchuluka kwa makilogalamu omwe mumadula kuchokera ku zakudya zanu za tsiku ndi tsiku.
Akatswiri amalingalira kuti zimatengera kuchepa kwa kalori ya makilogalamu 3,500 kuti mutaya pulogalamu. Kotero mukhoza kupeza zothandiza kudula makilogalamu 500 patsiku kuti mutaya pounds limodzi pa sabata. Kapena ngati mukufuna kutaya thupi mwamsanga, mukhoza kuphatikiza zochita masewera olimbitsa thupi ndi zakudya kuti mupeze kalori 1000 pa mlungu umodzi kuti mutaya mapaundi awiri pa sabata .
Tsatirani Kulowa Kwa Kalori
Gawo lotsatira mu njira yanu yochepetsera kulemera ndikuthamangitsani kudya kwa kalori tsiku ndi tsiku. Kuti muchite zimenezi, mudzapeza kuti ndi zothandiza kuphunzira kuwerenga tsamba la chakudya . Malemba a Chakudya amakuthandizirani kuzindikira caloric zomwe zili ndi zakudya ndi zakumwa zimene mumadya.
Mukasanthula chizindikiro cha Nutrition Facts, mudzawona kuti chiwerengero cha kalori chili m'munsi mwa mzere wakuda wakuda pamwamba. Ndikofunika kuti muzindikire kukula kwa mndandanda wa zolemba pazolemba. Ngati mudya oposa mmodzi akutumikira mukufunika kuchulukitsa calorie kuchuluka kwa nambala ya servings kudyetsedwa kuti mupeze nambala yolondola.
Mukhozanso kugwiritsa ntchito zipangizo zamakono kuti mupeze chidziwitso cha zakudya ndi kalori. Amakulolani kuti mufufuze uthenga wabwino pa zakudya zosiyanasiyana, kuphatikizapo zakudya zamasitolo.
Sungani Zoyimira Zanu
Kulamulira gawo kumapanga kalori kuwerengera ndi kulemera kosavuta kwambiri. Ngati mumadya magawo ang'onoang'ono a zakudya zam'kalori ndipo mutadya nthawi yolondola nthawi yamadzulo , mumachepetsa mofulumira.
Njira yosavuta yolamulira magawo ndiyo kugwiritsa chikho chophweka. Zakudya zambiri monga phala ndi pasitala zimayesedwa ndi 1/2 chikho kapena chikho. Mafuta amchere, monga zakumwa, amatha kuyesedwa ndi chikho choyezera. Zakudya zina monga peanut batala, mankhwala a pancake, kapena kupanikizana zimayesedwa ndi supuni. Zakudya zochepa, monga margarine, zimakhala zovuta kuziyeza ndi supuni; Mwachitsanzo, ntchito ya margarini ingakhoze kuwerengedwa pogwiritsira ntchito "wolamulira" woperekedwa pazokweza kwa mankhwalawo.
Pali njira zinanso zoyeza kukula kwa magawo ngati mulibe chikho choyezera. Anthu ena amagwiritsa ntchito dzanja lawo kuti awononge chakudya chokwanira ndipo ena amagwiritsa ntchito makina osakwera.
Zakudya zambiri zimapezeka phukusi "kukula". Izi zikutanthauza kuti mungadye chakudya chonse mu phukusi la chiwerengero cha ma calories. Ndikofunika kuti musaganize phukusi ndikutumikira limodzi. Yang'anani palemba la zakudya ndikupeza "servings pa phukusi" kapena "gawo la chotengera". Ngati akunena "1" ndiye kuti simukuyenera kuyeza kapena kuwerengera chakudya kuti mudziwe kuti mumadya.
Gwiritsani Zida ndi Mapulogalamu Owerengera Calories
Mufuna kufufuza manambala a tsiku ndi tsiku ndi mlungu uliwonse pogwiritsa ntchito pulogalamu ya intaneti kapena webusaitiyi. Mwachitsanzo, ngati muli ndi Fitbit, pulogalamuyi ndi dashboard yanu ikuthandizani kuti muyambe kusamala zokhudzana ndi kalori kuti muwonongeke mwamsanga. Koma mutha kugwiritsa ntchito mautumiki aulere monga MyFitnessPal kuti muchepetse kulemera.
Ngati simukufuna kugwiritsa ntchito njira yamakono apamwamba, mungagwiritse ntchito njira yosavuta ndi pepala. Kuyambitsa diary chakudya ndi kophweka komanso yotchipa. Ndipo mungagwiritse ntchito magazini yanu yolemetsa kuti mufufuze mavuto kapena maganizo okhudzana ndi maganizo.
Bweretsani chakudya chanu cha tsiku ndi tsiku nthawi zonse momwe mungathere kuti mudziwe njira zothetsera zakudya. Mwachitsanzo, ngati mukupita patsogolo pa calorie yanu ndi makilogalamu 100, kudula imodzi yokha ya soda kudzathetsa overage.
Ndikofunika kuti muzindikire zakudya kuti zithetse kapena kuchepetsa ndi kuti zakudya zanu zikhale bwino. Zakudya zomwe zimaphatikizapo mapuloteni owonda, zipatso, masamba, mbewu zonse , mkaka wochepa mafuta, ndi mafuta ena amakupatsani zakudya zabwino kuti thupi lanu likhale lolimba komanso labwino.