Ibambeke ngokupheleleyo inkcitho yesisindo, imbi kakhulu kwimicimbi yesondlo esempilweni, abantu bakholelwa ukuba ukwehla okukhala kwe-caloric kuya kubanceda banciphise ubunzima ngokukhawuleza. Ewe, ukwehla kwenani lekhalori kunceda ukuphulukana namafutha, nangona kunjalo, izifundo zikuphambili ukuba ekuhambeni kwexesha, ukuncitshiswa kwengozi kwi-calorie yomxholo we-calorie ochaphazela kakubi impilo. Ndigqibe kwelokuba ndiqwalasele ukuba ngaba umgangatho wegolide womgangatho wegolide ngohlobo lweekhalori ezili-1200 zamkelwa ngokwaneleyo ngabathandi ukuqinisekisa iimfuno zomzimba.
INDLELA YOKUXELISA INANI LENKONZO
Isindululo esiqhelekileyo sokulahleka kwesisindo kukunciphisa ukusetyenziswa kwekhalorie yi-500-750 calories ngosuku. Ihlala ikhokelela ekutyeni kwekhalori esezantsi: 1200-1500 calories ngosuku lwabasetyhini abadala kunye ne-1500-1800 calories ngemini yamadoda amakhulu, ngokuchaza indlela yokutya ekhuselekileyo, esebenzayo kunye nokuzinzileyo kwe Ukutyeba kakhulu kunye nokutyeba abantu abadala ". Ngapha koko, iikhalori ze-1200 zezona zinto zincinci zomqobo, ezibonelela ngemizekelo yemisebenzi ebalulekileyo yomzimba womfazi. Ukulungiselela ngokuchanekileyo i-caloring yesiqhelo, kufuneka uqhubeke nohlalutyo lomzimba olusebenzayo. Kwiimeko ezininzi, kuyavela ukuba imeko oyifunayo iya kudlula kwi-calories ye-1200 - ukuphakama kwepesenti yemisipha emzimbeni kunye namafutha amaninzi, kokukhona i-calorie oyifunayo.
Fumana i-calorie yomgangatho wekhalori usebenzisa uhlalutyo lwe-bioimpessane
Ifoto: HARTAHH.USPUS.com.
Ngaba olu luncedo ubunzima?
Izifundo ezininzi zibonakalise ukuba ukuthotyelwa kokutya okusezantsi kwekhalori, kubandakanya i-1200-ye-Clorie, kunganceda ukunciphisa ubunzima. Umzekelo, ukufundisisa "Ukusebenza kweklinikhi yeProtein ejongene nezezine ejongene nezonyango, i-calorie ye-calorie kunye ne-symabeet kunye ne-nonmorglycemic enesifo" Ukubekwa kweliso kukhokelela ekuphulukaneni okuphakathi kwamafutha ngama-4.7% kwiinyanga ezili-12. Nangona kunjalo, ayisiyiyo yonke into engathandekiyo. Izifundo zibonakalisile ukuba nangona inkcitho yenqanaba lokuqala esebenzisa ukutya okuphezulu kwekhalori, ezinje nge-1200 calorie yokutya, ihlala ibalulekile, kodwa ihlala ilandela ubunzima kwisiqhelo. Ngokweziphumo zokufunda "ukuthotywa kobunzima kunye nokuyeka ubunzima kwiprogram yelahleko yendlela yokutya ubunzima kubandakanya ukutya okune-calorie, okanye ukutya okuphantsi kwecalorie, okanye ukufunyanwa kwesifundo esiqhelekileyo", oososayensi baphawula ukuba ngokukhawuleza Ukulahleka kwesisindo kwiinyanga ezintathu zokuqala kwizifundo kwiimeko ezininzi kwakuhamba kunye nokubuyiswa kwesisindo ngexesha leenyanga ezili-9. Kolunye uphononongo, abantu abangama-57 bengqongqo okanye ukutyeba kwaphawulwa ukuba emva kokutya okuphezulu kwe-500-calorie kakhulu okanye i-1250-calorie yokutya okanye i-1250-calorie yokutya kwiiveki ezi-5 ne-12, ngokulandelelana, abathathi-nxaxheba babuyisele i-50% yobunzima , abalahlekelwe ziinyanga ezili-10. Oku kukhokelele kwinto yokuba uninzi lweengcali zezempilo zincome iindlela zaMandla ezisebenzisa ukwehla kancinci kancinci kwikhalori ukukhusela ukunceda ukunciphisa ubunzima xa unciphisa uhlengahlengiso lweMetabolic olinganayo.
Izibonelelo ezinokubakho ze-1200-calorie yokutya
Ukuthotyelwa kwezinto ezili-1200 zekhalori kunokusinceda impilo, kodwa kubalulekile ukuba uqaphele ukuba ezi zibonelelo zihlala zinxulunyaniswa nesithintelo seCalorie ngokubanzi kwaye azihambelani nezicwangciso zamandla kwiikhalori zamandla. Ukusetyenziswa rhoqo kwekhalori ngakumbi kunokuba ufuna emzimbeni wakho, kunokukhokelela kwimiphumo emininzi yezempilo, kubandakanya nokufumana ubunzima, izinto ezandileyo zomngcipheko kunye neswekile. Ukuphulukana nobunzima obukhulu kakhulu kunye nokunikezelwa komzimba wakho ngexabiso le-calorie elinqwenelekayo kubalulekile kwimo yezempilo iphela.
Ibhinqa labantu abadala liyacetyiswa ukuba lisebenzise iikhalori ezingama-2000 ngosuku
Ifoto: HARTAHH.USPUS.com.
Izinto ezingalunganga zenkqubo
Isidingo seekhalori yinto leyo kwaye ixhomekeke kwizinto ezininzi, kubandakanya ukukhula komzimba kunye nobunzima, ubudala kunye nenqanaba lomsebenzi. Ukutya kwe-1200-calorie akulunganga uninzi lwabantu abadala. Nangona ikhalori idinga ukwahluka ngokwahlukeneyo, kwaye iimfuno ezichanekileyo zinokugqitywa kuphela ngoncedo lwezixhobo ezilodwa okanye ukubala, umntu ongumntu omdala ophakathi ufuna ubunzima babo, kwaye indoda imalunga nama-1200 Iikhalori zincinci kakhulu kubantu abaninzi kwaye zinokukhokelela kwiziphumo ebezingalindelekanga, njengokuzima, indlala eqinileyo, isicaphucaphu, i-chacea, intloko kunye ne-gubble yentsimbi. Isithintelo sekhalori sikhokelela kwiinguqu ze-metabolic emzimbeni wakho. Oku kubandakanya ukuphakamisa inqanaba lehormones, ezinje ngoGrethin neCortisol, obangela ukuba indlala, kunye nokwehla kwinqanaba le-metabolic ekuphumleni (i-RMR). Oku kukhokelela ekunyukeni kokuncitshiswa kwesisindo ngokuhamba kwexesha, kunye nomgaqo ombi wexesha lokulahleka kwesisindo eliphindiweyo, kulandelwa kukuchasa ubunzima, abantu abaninzi abahleli ekutyeni. Izifundo zibonakalisile ukuba ukutya okuphindaphindayo kunye nemijikelezo yesisindo kunokubangela uxinzelelo entliziyweni kwaye kunokukhokelela kumngcipheko ophezulu wezaphulelo zesondlo, uhlobo lwesifo seswekile 2 kwaye unciphise ubomi bobomi.