1 - Kodi Ndikufuna Zambiri Zamakono?
Chakudya chilichonse chiyambe ndi mafunso ofunika okhudza zakudya zopatsa mphamvu. Choyamba, muyenera kudziŵa kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse. Zimamveka zosavuta, koma malingana ndi njira yomwe mumagwiritsa ntchito kuti mupeze nambala yanu, mukhoza kupeza mayankho osiyanasiyana. Ndiye mungadziwe bwanji nambala yomwe ili yolondola?
Pali njira zosiyanasiyana zodziwira zofuna zanu. Mukhoza kupeza kulingalira mofulumira pa intaneti kapena mayeso ena enieni (ndi okwera mtengo) opangidwa mu labu. Pali zopindulitsa ndi zamwano kwa njira iliyonse. Njira yabwino kwambiri kwa inu imadalira zolinga zanu, ndalama zomwe mukufuna kuzigwiritsa ntchito, komanso mwayi wanu wopita kuchipatala.
Yang'anani njira zisanu izi zosiyanitsa zosowa zanu za calori ndikuzindikiritsa zomwe zimapindulitsa ndikudzipweteka nokha.
2 - Gwiritsani ntchito Intaneti ya calorie Calculator
Kaloric yosavuta kugwiritsa ntchito pa intaneti ikufuna kuwerengera kuti ikhale yosavuta komanso yosavuta kuwerengera chiwerengero cha makilogalamu omwe mukufunikira kudya kuti muchepe. Kuti mupeze nambala yolondola kwambiri, muyenera kudziwa kukula kwanu, kutalika ndi kulemera kwake. Muyeneranso kuyesa msinkhu wanu wa ntchito tsiku ndi tsiku.
Chiwerengero chopangidwa kuchokera kwa owerengera awa kawirikawiri chimachokera ku Harris-Benedict ndondomeko yodziwitsa mlingo wamagetsi (BMR). Machitidwewa amadziwika kwambiri ndi akatswiri monga kulingalira moyenerera kwa zosowa za tsiku ndi tsiku. Komabe, ndizolondola monga momwe mumaperekera komanso yankho likuchokera pazomwe mukutsatira. Mchitidwe wa tsiku ndi tsiku, mosiyana, umasiyana mosiyana ndi munthu wina ndipo palibe njira yodziwiritsira ntchito yodziŵira bwino momwe zotsatirazi zimagwirira ntchito.
- Zochita: Zimapereka yankho lachangu, lomasuka kugwiritsa ntchito
- Cons: Ndizokhazikitsidwa pazolowera ndi kulingalira
3 - Pitirizani Kudya Chakudya Chakudya Choyamba
Imodzi mwa njira zophweka zodziwira zofuna zanu za calori ndiyo kusunga chakudya choyambirira . Musanayambe pulogalamu yowonongeka, tengani sabata imodzi kuti muyese momwe mukugwiritsira ntchito caloric. Musapange kusintha kwa zakudya zanu, lembani zonse zomwe mumadya ndi chiwerengero cha zakudya mu chakudya chilichonse. Muyenera kuchita izi panthawi imene kulemera kwanu kuli kolimba ndipo ntchito yanu ya tsiku ndi tsiku imakhala yofanana.
Pambuyo pa sabata ndikulemba chakudya chanu, onjezerani chiwerengero cha makilogalamu tsiku ndi tsiku ndikugawikana ndi asanu ndi awiri kuti mupeze kalori ya tsiku ndi tsiku. Izi ziyenera kupereka chitsogozo chachikulu cha chiwerengero cha ziwerengero zomwe thupi lanu likufunikira kuti likhalebe wolemera. Pofuna kulemera, muyenera kuchepetsa chiwerengerocho ndi pafupifupi 500-600 makilogalamu patsiku.
- Zowonjezera: Zachapa, zimalimbikitsa chizoloŵezi chabwino chowonongeka monga chakudya. Mapulogalamu apakompyuta kapena mafoni a m'manja amachititsa njirayi kukhala yosavuta kugwiritsa ntchito.
- Zosowa: Amafuna kujambula zovuta komanso zosakhala zolondola ngati simunena zenizeni za kuyesa ndi kujambula chakudya chanu.
4 - Yesani Kuyeza Mankhwala
Malo ambiri ogona ndi zipatala zina tsopano amapereka kuyeretsa kwa magetsi. Kuyezetsa magazi kumayeza kuchuluka kwa makilogalamu omwe thupi lanu limapuma pa mpumulo (RMR) ndi chiwerengero cha mafuta ndi ma carbohydrate calories thupi lanu limawotcha pamene akugwiritsa ntchito zovuta zolimbitsa thupi . Monga gawo la kafukufuku wanu wamagetsi, aphunzitsi ambiri amaperekanso ndondomeko yophunzitsa zamagetsi zomwe zingakuthandizeni kutentha mafuta owonjezera panthawi ya masewera olimbitsa thupi kuti muchepetse thupi.
Ngakhale kuti izi zikuwoneka ngati njira yolondola kwambiri yodziwira kuchuluka kwa makilogalamu omwe mumasowa, pakhala pali kutsutsidwa kwa njirayi . Kulondola kwa mayeso anu kumadalira mtundu wa zipangizo zomwe zimagwiritsidwa ntchito, momwe zimakhalira nthawi zambiri komanso luso la munthu yemwe akuyesedwa. Utumiki ukhoza kukhala wotsika mtengo ndipo ungafunike kujambula.
- Zotsatira : Zotsatira zimasinthidwa payekha ndipo zimagwirizana ndi ntchito yanu.
- Zosowa: Zamtengo wapatali ndipo sizipezeka zambiri ndipo ena amati zotsatira siziri zolondola monga kulengezedwa.
5 - Valani Ntchito Yowunika
Zowunika ntchito ndizofunika kwambiri zowonjezera zakudya ndi zochitika. Zida zimasonkhanitsa ndikumasulira deta zosiyanasiyana pa smartphone kapena kompyuta yanu. Fitbit Flex yotchuka (yomwe ili pamwambapa ndi Nokia Lumia) imayesa masitepe tsiku ndi ntchito yochita masewera olimbitsa thupi. Mukamagula zakudya zanu, zimatengera kuwonjezeka kwa ma calories, mafuta amagalamu, magalamu a carbohydrate ndi mapuloteni. Pofuna kukonza ndondomekoyi, pulogalamuyo imayesa kuchuluka kwa ziwerengero zomwe mukufunikira.
Zipangizo zambiri zotsatila zimagwedezeka pa dzanja - koma pali zingapo zomwe tsopano zikupereka zosankha zambiri. Izi ndizofunika chifukwa muyenera kuvala mosamala nthawi zonse ngati mukufuna kupeza chiwerengero choyenera cha kalori yanu. Ngati mumasankha kuikapo pang'onopang'ono, phunzirani zambiri za zitsanzo zonse zotchuka kwa inu mukhoza kupeza chipangizo chomwe chimakupindulitsani.
- Zotsatira: Zosavuta, zosavuta kuzigwiritsa ntchito ndikuyesa zosiyanasiyana zosiyanasiyana
- Cons: Zipangizo zingakhale zodula ($ 100-200) ndipo osati onse oyang'anitsitsa kudya chakudya.
6 - Khalani ndi Wolemba Dietitian
A dietitian olembetsa adzagwira ntchito ndi inu kudziwa kuchuluka kwa makilogalamu muyenera kudya kuti kulemera, ndi kuchuluka kwa chakudya, mapuloteni ndi mafuta. Kudyetsa zakudya zabwino kwambiri kudzakuthandizanso kuti muthane ndi njira zambiri zomwe zakulepheretsani kuchepetsa kulemera.
Madokotala ambiri angapereke zolembera kwa zakudya zolembedwera. Nthawi zina, ntchitoyi ikhoza kubweredwa ndi inshuwalansi ngati muli ndi thanzi labwino lomwe mukukhudzidwa nalo. Koma ndondomeko iliyonse ya inshuwaransi ndi yosiyana, choncho funsani ndi wopereka wanu kuti mudziwe zambiri.
- Zochita: Wodzikonda, wodziwa ntchito, maso ndi maso.
- Zosangalatsa: Zingakhale zodula kapena zosasokonezeka ngati sizikuphimbidwa ndi inshuwaransi
7 - Mfundo Yofunika Kwambiri: Ndi Chiyani Zapamwamba Kwa Ine?
Ngati mtengo ndi zofunikira ndizofunikira kwa inu, muyenera kuyamba ndi njira yotsika mtengo komanso yosavuta kuti muwerenge zosowa zanu za calori. Sungani zolemba zowonjezera chakudya ndikuyerekeza zotsatira zanu ku nambala yomwe mumapeza mukamagwiritsa ntchito makina opanga pa Intaneti. Mudzapeza chiwerengero chabwino cha nambala yomwe mumayenera kudya kuti muchepetse thupi.
Kumbukirani, kuti kupambana kwa magazini yanu ya chakudya, kalori yanu yowerengera komanso potsiriza kuti mumatha kuchepetsa thupi kumadalira kwathunthu kulondola kwa kujambula kwanu. Onetsetsani kuti muyeza kukula kwake kwautumiki ndikupewa calorie yowerengeka .
Ngati mulemba bwino deta, mudule makilogalamu koma osayang'ana zotsatira zomwe mukufuna, ganizirani kugulitsa ndalama zambiri mu njira ina. A dietitian olembetsa kapena kuchepetsa kagayidwe ndi njira zabwino kwa anthu amene amakonda kuthandizana ndi maso ndi nkhope ndi udindo.