Idya kurudyi: sei macalorie akawanda unoda pazuva

Zvinonyatsozivikanwa kuti munhu anoda uremu, uchida kupedza wako mafuta yaunodya. Pazuva munhukadzi muviri haafaniri kugamuchira zvishoma pane zviuru chimwe macalorie, uye varume - chimwe namazana maviri. Ndivo "yakaderera" prices avo vanoda kubvisa zvakawandisa makirogiramu.

Inorambidza caloric daily Muterere pazasi muganhu ichi kunoita kuti kuderedza uremu nokukurumidza munguva pfupi, asi ichi ndicho kunyanya nokuda kurasikirwa nemvura tsandanyama rinenge nokuti muviri anomuchinja kuva simba nokukurumidza zvikuru kupfuura pamusaka mafuta.

Mukuwedzera, Muterere anouya pazuva zvishoma macalorie kumusoro, kushandiswa kwenguva yakareba zvinokuvadza utano. Izvi zvinotisvitsa vanodzishayiwa nezvinovaka muviri, kutyisidzira matombo munduru dundira uye simba mwoyo. Kudzikira macalorie asingasviki 800 macalorie rimwe zuva kunokanganisa kushanda uropi uye munguva pfupi vangangova kutungamirira neanorexia.

Vangani macalorie zvaunoda pazuva varume nevakadzi

Maererano neWorld Health Organization, murume anofanira uchapedza zuva nezuva zvokudya anenge maviri nehafu chiuru macalorie. Panguva iyoyowo, vakadzi yokumusoro panogumira zviuru zviviri macalorie. Zviri mubvunzo sei macalorie akawanda yaunoda pazuva paavhareji kuchengeta yakagadzikana uremu.

Kazhinji, vanoda muviri kuti imwe mari macalorie nokuda zvinhu zvakawanda. Izvi zera, uremu, muchiuno kukura uye, sezvingatarisirwa, pachiyero kurovedza muviri.

Kuverenga pamaitiro, sei macalorie akawanda yaunoda pazuva neimwe nyaya, zvinokosha kupedza dambanemazwi ichi. Vachafanira kufunga zvose kufananidzwa zvokudya, uye rinopfuta. Bvunza chiremba kuitira kupedza dambudziko iri uye kudzidza recalculate - yezvokudya.

Nokuti nokukurumidza uye nyore kukarukureta sei macalorie akawanda unofanira pazuva, pane chinokosha pamatafura. Vakanga yakataurwa nyanzvi, vachitevera kunenge of FAO - International sangano yakatsaurirwa zvokurima uye zvokudya. Munhu anogona kupinda zera rake, nokumavirira, muchiuno sekamufarenzi uye kurovedza muviri, kuverenga sei macalorie akawanda unofanira kudya pazuva.

Pane imwe nzira pakuverenga macalorie nezuva.

1) Munyaya chepakutanga nhamba anotora uremu hwako. Sarudza 20% izvozvo (semuenzaniso, aine uremu 50 makirogiramu, nhamba inodiwa isu - 10).

2) Zvadaro zvakafanira kufunga zvinooneka mutoro. Iwe sarudza nzvimbo yakakodzera uye anowedzera nhamba yakawanikwa iri pamusoro:

0.2 - kana ndakagara basa;

0.3 - kana mabasa epamba uye duku mumamiriro ezvinhu;

0,4 - kana zuva rako unoenda Mobile;

0.5 - pamwe nokugara uchirovedza muviri.

The zvichiguma nhamba akawedzera kuti vakawana mundima yokutanga. Somuenzaniso, kana hofisi basa racho riri diki, saka 0.2 10 X = 2; 12 + 2 = 14.

3) The kunoguma pakuverengwa zvikawanda ne kumusoro 10%, kuti kubvumira simba kudyiwa nhengo iri kuitwa zvokudya 14 x 10% = 1,4.

4) wedzera zvose migumisiro muwande ne 100: 10 + 14 + 1,4 = 25.4; 25,4H100 = 2540. Ndiro zuva mafuta yaunodya.

5) Kuti nhoroondo zera-kunyanya kana uri pamusoro makore makumi maviri, pamakore 10, isu bvisa 10%. Somuenzaniso, muri makore 30 okuberekwa, nepo muna 2540 - 10% = 2286.

Macalorie uye zvokudya

Calories Good ndivo avo kuti anopa muviri zvakasiyana-siyana zvokudya, kwete chete kugutsa nzara, pasina kwavari hazvibviri kugadzirisa kushanda kwemuviri, iyo inobata chikuru ganda, nzara, nevhudzi. Muviri - zvinoshamisa zvakasikwa-soro, asi chishamiso kunoda kutarisirwa nezuva. Hwaro utano uye ezvinhu zvakanaka zuva zvokudya zvinovaka muviri.

Dzimwe nguva hatidi kuti zvinodiwa muviri yedu yakakwirira kwazvo. Kupa nomoyo zvakakodzera zvakakodzera kushanda zvinhu zuva nezuva anofanira kuita pamusoro makumi matanhatu muviri. Vanosanganisira amino acids, polyunsaturated mafuta acids, macroelements (calcium, simbi, phosphorus, ayodhini, potassium, magnesium, yavaibvisa, sarufa, kuiisa chlorine), kuronda zvinhu (zingi, manganese, mhangura, cobalt, selenium, molybdenum, fluorine, nickel, chromium , nesilicon, vanadium, titanium), uyewo mavhitaminzi uye siyana yeimwe (mavhitaminzi munhu, D, E, F, C, B1, B2, B6, B12, H, PP, folic acid, lipoic acid, ya-aminobenzoic acid, pantothenic acid, choline, rutin, inositol). The Kudya kunofanirawo ane faibha zvakakwana, iyo inobatsira kubvisa muviri muchetura uye nechokwadi muviri zvakakodzera. Saka, tinogona kutaura kuti zvokudya zviri nani, kuti zvimwe zvokudya rine.

Kutora zvokudya zvakadaro, hatidi chete kuzadza dumbu, asi kutarisira dzose kushanda mwoyo, uropi, maziso uye skeletal hurongwa. Saka, kana zvokudya rine zvakawanda zvinovaka muviri, macalorie yaipiwa nazvo, anganzi akanaka.