Kugwiritsira Ntchito Misa Thupi Laumphawi ndi Mbali Yachigawo
Olemba ena amanena kuti thupi lopanda thupi (lomwe ndilo gawo losakhala la mafuta) ndilo chofunikira kwambiri cha mapuloteni, ndipo ena amanena kuti chiwerengero cha ntchitoyi chiyenera kuchitsidwanso. Barry Sears ("Chakudya Cha Zone") ndi Michael ndi Mary Dan Eades (" Mphamvu Zamapuloteni ") ndi zitsanzo za olemba omwe amaganizira zonsezi mu mapuloteni awo.
Misa ya Thupi Yoonda
Thupi la thupi lolemera ndi kuchuluka kwa kulemera kwa thupi komwe sikuli mafuta. Izi zikuphatikizapo fupa, madzi, minofu, ziwalo, ndi ziphuphu. Thupi la thupi lopweteka limaonedwa kuti ndi lofunika kwambiri kwa kagayidwe kake kamene kamatentha kwambiri mafuta owonjezera mphamvu kuposa mafuta.
Kuyeza kuchuluka kwa mafuta a thupi lanu ndi sitepe yoyamba kuwerengera thupi lanu lolonda. Thupi la thupi lochepa, lolemera thupi lanu lonse ndilolemera thupi lanu lolemera thupi. Pali njira zambiri zowerengera mafuta a thupi . Njira yosavuta ndiyo kugwiritsa ntchito mafuta olemera omwe amagwiritsira ntchito mpweya wabwino. Koma mukhoza kuyesedwa pogwiritsira ntchito zizindikiro, digiri ya DEXA, kapena maselo a hydrostatic.
Ngati mukulemera mapaundi 150 ndi kuchuluka kwa mafuta a thupi lanu ndi 30 peresenti, ndiwo mapaundi makumi asanu. Thupi lanu lopweteka liri 150 osachepera 45, omwe ndi mapaundi 105.
Gwiritsani ntchito Misa Yathupi Yopatsa Mavitamini
Malinga ndi ndondomeko yomwe amagwiritsidwa ntchito ndi Sears, mapaundi a thupi loonda liyenera kuwonjezeka ndi zotsatirazi, malingana ndi masewero olimbitsa thupi, kuti pakhale mapuloteni a tsiku ndi tsiku mu magalamu:
- Sewedary: 0.5
- Ntchito zowala (mwachitsanzo kuyenda): 0.6
- Yopambanitsa (ntchito 30 yochita zolimbitsa thupi kapena zolimba masiku atatu pa sabata): 0.7
- Ogwira ntchito (ola limodzi la masewera olimbitsa thupi tsiku, masiku asanu pa sabata): 0.8
- Kwambiri (Zochita masabata 10 pa sabata): 0.9
- Wothamanga: 1.0
Akatswiri ena amati anthu obese amapita ku gulu lotsatira.
Chifukwa chakuti ntchito iliyonse yomwe akuchita ikuchitika ndi kulemera kwina, amapatsidwa ngongole yowonjezera chifukwa cha ntchito.
Chitsanzo cha Zofunikira za Puloteni Kuchuluka
Munthu amene akulemera mapaundi 160 ali ndi mafuta a thupi la 25 peresenti. Munthu uyu ali ndi mapaundi 120 a thupi loonda. Ngati munthuyo ali pansi, ayenera kudya ma gramu makumi asanu ndi limodzi patsiku, ngati nthawi makumi awiri ndi makumi asanu ndi limodzi (0,5) ndi 60.
Ngati munthuyo ali wokhazikika, nthawi 120 ndi 0.7 zofanana ndi magalamu 84, ndi zina zotero. Dziwani kuti munthu wa mapaundi 180 omwe ali ndi mafuta a thupi la 30 peresenti amakhalanso ndi mapaundi 120 a thupi lopweteka, kotero ziwerengero zomwezo zingagwiritsidwe ntchito.
United States Institute of Medicine Zosowa Zopuloteni Zakudya
Zikuoneka kuti manambalawa amabwera pafupi kwambiri ndi njira yoyenera yodziwira zosowa zochepa za mapuloteni kwa anthu ambiri. United States Institute of Medicine amagwiritsa ntchito mawerengedwe a mapiritsi 0,37 pa mapaundi a thupi lonse. Izi zimagwera pakati pa chiwerengero chofunikira cha magalamu 0.33 pa piritsi ya thupi ndi phindu la tsiku lililonse la 0.40 magalamu pa thupi la thupi. Ochita masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi amafunika zambiri ndipo angafune kuwirikiza kawiri ndalamazo.
Ngati mukufuna kusunga mosavuta popanda kudziwa thupi lanu lolemera, mungagwiritse ntchito ziwerengerozo m'malo mwake.
Ngati mungathe kuwerengera thupi lanu lolonda, onani momwe Sears / Eades njira ingayankhire ndikuiyerekezera ndi mawerengedwe oyenera.
> Chitsime:
> Chakudya ndi Zakudya Zakudya, Institute of Medicine ya National Academy. Zowonjezera Zakudya Zopatsa Mavitamini, Zakudya Zamadzimadzi, Fiber, Mafuta, Zakudya Zamchere, Cholesterol, Mapuloteni, ndi Amino Acids (Macronutrients). National Academy Press. 2005.