Qetellong u ile ua etsa qeto ea ho tlosa boima bo feteletseng. Ntho ea pele eo u lokelang ho qala ka eona ke ho ja, hobane ha u kenyelletsa kapa u thibela ho sebelisoa ha lihlahisoa tse ling, u ka theola 'mele. Potso e kholo ke hore na ho na le lik'hilojule tse kae ka letsatsi ho theola boima ba 'mele le hore na u ka khetha joang lethathamong le leholo la lijo tseo u li hlokang?
Ho na le lik'hilojule tse kae ka letsatsi?
Ha ho tsela e ileng ea khothalletsoa ke litsebi tsa phepo e nepahetseng. Ntho e ka sehloohong ho lijo leha e le life le ho theola boima ba 'mele,' me u boloke sephetho se fihletsoe E le hore u fokolise boima ba 'mele, u lokela ho ja hantle,' me bakeng sa sena u lokela ho tseba hore na u hloka ho ja lik'hilojule tse kae. Re sebelisa litafole tsa khalori mme re fumana lenane la lik'hilojule tse jang. Batho ba bangata ba nang le boima bo feteletseng, lipalo li tloha ho 2 ho ea ho tse likete tse 4 kcal ka letsatsi ha ho baloa letsatsi le leng le le leng.
Ho fokotsa boima ba 'mele, letsatsi le hlokahala ho tloha ho 1000 ho ea ho 1400 lik'hilojule,' me ho feta moo palo e tla fapana le palo, ho tla ba le liphello tse mpe haeba lijo li hlokomeloa, 'me haeba letsatsi le leng le le leng o "ja" li-kilocalories tsa 1800-2000, u ke ke ua theola boima ba' mele. E le hore u bale hore na ke lik'hilojule tse kae tse hlokahalang e le hore u fokotse boima ba 'mele, ka mokhoa o ka tlaase o ka fumana matla ao u a sebelisang ka letsatsi le ho fumana hore na ho na le boima bo bokae boo u ka bo etsang. Litsenyehelo tsa matla a matla li kenyelletsa matla a sebelisoang nakong ea mosebetsi le boikhathollo, hammoho le matla a sebelisetsoang ho cheka lijo.
Matla a mang ao u hlokang ho a boloka mosebetsi oa bohlokoa oa 'mele o phomolong, ha u le ka kamoreng e nang le mocheso o tloaelehileng' me u robala hoseng ho se na letho ka mpeng betheng. Bakeng sa basali, matla ana ke 0,91 kcal / 1kg / h.
Ka mohlala, u batla ho theola boima ba 'mele e le hore boima ba hau bo be boima ba lik'hilograma tse 63. Phapanyetsano e kholo ke 0,9 kcal x 63 kg x 24 h = 1361 kcal. Ha o ntse o sebetsa, matla a sebelisoa ho koahela litšenyehelo tsa matla ha ho sebetsa ofising e lokela ho ba 26% ea phapanyetsano ea motheo. Haeba phapanyetsano e kholo ke 1361 kcal, joale ka mosebetsi oa ho lula, 365 kcal e hlokahala. Ka letsatsi la mosebetsi oa lihora tse robeli ka tlaase ho 'mele (baetsi ba li-program, li-accounting, lichelete), ho lefella litšenyehelo tsa matla tseo u li hlokang ka 1000 kcal.
Litšenyehelo nakong eohle li kenyelletsa - lipapali, ho sebetsa lapeng, boikhathollo.
Monna ea boima ba lik'hilograma tse 60 o ja matla
Mefuta ea kcal / h
- Robala 50
- Ho tsamaea ka 190
- Mesebetsi ea lapeng ea 120-240
- (ho hloekisa, ho hlatsoa lijana, ho roka)
- Ho bala buka ka lentsoe le phahameng 90
- Ho robala phomolo 65
- Ho palama sekepe sekepeng 150-360
- Ho matha 360
- Ho tsamaea ka potlako 300
- Skiing 240
- Ho sesa ka leqheka 180-600
- Ho sesa nōkeng ea 180-400
Mmele oa rona o sebelisa matla ho ja le ho cheka lijo. Liprotheine li kenngoa ke 'mele haholo, ho senya lik'habohaedreite le mafura, o hloka ho sebelisa matla a fokolang ka makhetlo a 10 ho feta ao u lokelang ho a sebelisa ho cheka lijo tsa protheine. Matšoao a ts'ebetso le lijo tse tsoakiloeng ke 6.5% ea tekanyo ea metabolism, ka mohlala oa rona, li-kilocalories tse 88 ka letsatsi li haelloa. Hona joale re fumana hore na ke bokae ba lik'hilojule tseo re li hlokang hore re fokotse boima ba 'mele haeba u batla hore boima ba hao e be ba lik'hilograma tse 63, le hoja hona joale boima ba' mele oa hao ke 75 kg Ka mohlala, u na le mosebetsi oa hora oa lihora tse robeli, 'me u phomola lihora tse 16 tsa phomolo e setseng:
- Ka phomolo ea lihora tse 3 leshano = 65kcal * 3 = 195 kcal,
- Torong u na le lihora tse 8 = 50 kcal x 8 = 400 kcal,
- Ho tsamaea butle ho nka lihora tse 2 - 190 kcal * 2 = 380 kcal,
- Ho sebetsa hohle ho nka lihora tse 3 = 120 kcal * 3 = 360 kcal,
- Kakaretso e sebelisitsoeng = 1335 kcal.
Ka hona, khalori ea hau ea letsatsi le letsatsi e tla ba:
1361 kcal (phapanyetsano e kholo, haeba u batla ho theola boima ba 'mele ho boima bo itseng) +365 kcal (ha u sebetsa tafoleng ofising) +1335 kcal (bakeng sa phomolo ea 16) + 88 kcal (e fetiselitsoe ka lijo) = 3149 kcal.
Kahoo ho hlakile hore na motho o lokela ho ja lik'hilojule tse kae ka letsatsi, e leng 3149 lik'hilojule, 'me haeba u ja palo ena ea kilocalories, u e-na le boima bo boima ba lik'hilograma tse 63, e tla lula e tsitsitse, empa kaha u hloka ho theola' mele, u lokela ho fokotsa ho ja lijo.