Kodi kalori yanu imasowa kusintha bwanji mukamakalamba? Cholinga chanu ndikuteteza thupi lanu kapena kuchepa thupi, podziwa kuti nambalayi ndi yothandiza. Kaya ndinu wachinyamata kapena wachikulire, chiwerengero cha makilogalamu omwe muyenera kudyetsa tsiku lirilonse chimasiyanasiyana ndi momwe mulili, msinkhu, kulemera, thupi lanu , komanso makamaka, gawo la ntchito.
Calories ndiyeso ya mphamvu mu chakudya.
Ngati mutengapo zina zowonjezera kuposa momwe mumagwiritsira ntchito mankhwala (monga chimbudzi ndi kupuma) ndi zochitika zolimbitsa thupi (chirichonse kuchokera kuimirira, kukwera, kapena marathon kuthamanga), mudzakhala wolemera. Ngati mutadya makilogalamu ochepa kusiyana ndi thupi lanu likuwotcha tsiku lililonse, mumakhala ndi vuto la kalori, ndipo pambuyo pake mudzataya thupi.
Mukufunikira Kalogalamu Zambiri Zomwe Mumakalamba Chifukwa cha Kutayika kwa Misala
Pamene anthu amakalamba, nthawi zambiri amafunika zopereŵera zochepa, kawirikawiri chifukwa sagwira ntchito. Mlingo wamadzimadzi amadzimadzi amathanso kugwa nthawi. Kaŵirikaŵiri anthu amati anthu omwe ali ndi minofu yambiri pamatupi awo amawotcha kwambiri mafuta (ngakhale kupumula) kusiyana ndi munthu amene ali ndi vuto lochepa chifukwa minofu ya minofu imakhala yogwira ntchito kwambiri kuposa mafuta-ngakhale kuti chiwerengero cha kagayidwe kake kamene kakuwonjezeka ndi nkhani yotsutsana .
Kalori Amafunikira Kusunga Kunenepa Kwambiri
Kodi thupi lanu limafuna kuchuluka kotani kuti mukhale wolemera?
National Institute of Aging imapereka malangizo otsatirawa, amuna ndi akazi oposa zaka 50.
Zosowa za Calorie kwa Akazi Pazaka 50
| Mzere wa Ntchito | Zofunikira za kalori tsiku ndi tsiku |
| Osati kugwira ntchito mwakuthupi | Pafupifupi 1,600 makilogalamu / tsiku |
| Zina mwachangu | Pafupifupi 1,800 makilogalamu / tsiku |
| Moyo wathanzi | Pafupifupi 2,000-2,200 makilogalamu / tsiku |
Zofuna za Kalori kwa Amuna Pazaka 50
| Mzere wa Ntchito | Zofunikira za kalori tsiku ndi tsiku |
| Osati kugwira ntchito mwakuthupi | Pafupifupi 2,000 calories / tsiku |
| Zina mwachangu | Pafupifupi 2,200-2,400 makilogalamu / tsiku |
| Moyo wathanzi | Pafupifupi 2,400-2,800 makilogalamu / tsiku |
Kuwonjezera pa kusintha kwa zosowa zanu za tsiku ndi tsiku, mukhoza kuona kusintha kwa thupi lanu pamene mukukula, ngakhale kuti simukulemera. Kusintha kwa mafuta kumapeto kwa gawo kumakhala kwa amayi atatha kusamba, komanso kwa amuna, chifukwa chosiya ma testosterone.
Zosowa Zamadzimadzi Pamene Mukukhala
Mwachikhalidwe, anthu opitirira zaka makumi asanu ndi awiri amapeza chilakolako chawo chikucheperachepera, monga momwe ntchito yawo ilili ndi chiwerengero cha kuchepa kwa kayendedwe kake kagwiritsidwe ntchito. Izi zimayambitsa mavuto chifukwa chosowa mavitamini ndi mchere monga achinyamata komanso zowonjezera zokhudzana ndi zakudya monga mapuloteni ndi vitamini D.
Kuti mukhale wathanzi komanso kupewa matenda, tsatirani zakudya zokalamba zomwe zimapangidwa ndi zipatso zosiyanasiyana, ndiwo zamasamba, nyama zowonda, nsomba, mafuta abwino, ndi zakudya zomwe zili ndi fiber. Okalamba omwe ali ndi mchenga kapena kumeza mavuto angathe kuchotsa zakudya zatsopano zam'mwamba, ochita kafukufuku wamasamba asintha malingaliro a chakudya cha tsiku ndi tsiku kuti aziphatikiza zipatso ndi ndiwo zamasamba (popanda shuga kapena mchere).
Green smoothies-mitundu yosiyanasiyana ya masamba ndi zipatso-imaperekanso njira yosavuta yowonjezera zakudya zanu zatsopano zomwe zingakhale zosavuta kukumba ndikusavuta kuzimeza.
Zotsatira:
Tsamba lakale: Kudya kwabwino pambuyo pa 50. NIH National Institute on Aging Public Information Sheet.
Alice H. Lichtenstein, Helen Rasmussen, Winifred W. Yu, Susanna R. Epstein, ndi Robert M. Russell. "Kusintha kwa MyPyramid kwa Achikulire Achikulire." J. Nutriti. January 2008 vol. 138 ayi. 1 5-11.
Charles E Matthews ndi al. "Ndalama zomwe zimagwiritsidwa ntchito pazokhazikika ndi kupha anthu akuluakulu ku US" Am J Clin Nutr February 2012 vol. 95 ayi. 2 437-445.