Kai tika: e hia Calories e hiahia ana koe ia ra

Ko reira pai mohio e te tangata e hiahia ana ki te ngaro taimaha, e hiahia ana koe ki te whakawhāiti i to koutou horomanga pūngoi. I te ra o te tinana wahine e kore e riro iti iho i te kotahi mano Calories, me nga tangata - kotahi mano e rua rau. Ko nga reiti "raro" mo te hunga e hiahia ana ki te pehea o kirokaramu te taikaha enei.

Te rāhui tahua rā caloric raro tenei rohe taea koe ki te ngaro hohoro taimaha i roto i te wa poto, engari ko te nuinga e tika ana tenei ki te mate o te wai, me te uaua kikokiko no te tinana faafariu reira ki te pūngao nui tere atu i te ngako putu.

I tua atu, mai te tahua i roto i te ra iti Calories i runga, te whakamahi wā roa-he kino ki te hauora. arata'i tenei ki te ërá o ngā matūkai, te whakawehi kohatu i roto i te tōngāmimi au me ngoikore te ngakau. Whakaiti Calories iti iho i te 800 Calories i te ra pānga te mahi o te roro, me te kia hohoro arahi ki hārukiruki.

Kia pehea te maha Calories e hiahia ana koe ia ra mō ngā tangata me te wahine

E ai ki te Health Organization World, kia pau ra te tangata ki te kai hoki e pā ana ki e rua, me te hawhe mano Calories. I te wa ano, mo nga wahine te rohe o runga o rua mano Calories. Ko reira he pātai o te tini o Calories koutou hiahia ia ra i runga i toharite ki te pupuri i te taimaha pūmau.

I roto i te whānui, hiahia o te tinana mo te nui ngā o Calories tika ki ngā āhuatanga maha. Tenei tau, taimaha, te rahi hope, me te, fakanatula, te taumata o te mahi tinana.

Hei tātai i roto i te mahi, e hia Calories e hiahia ana koe ia ra i roto i ia take, he mea e tika ana ki te whakaoti i tēnei puzzle. E whai ki te tango ki te pūkete whakaritea katoa e te ki te kai, me e tahuna. Kōrero ki te rata i roto i te tikanga ki te whakaoti i tenei raruraru me te ki te ako e founga ki te tatau anō - pūkenga kai.

Hoki te tātai tere ka māmā o te tini o Calories koutou hiahia ia ra, i reira he tepu motuhake. I whakawhanakehia ratou e tohunga, e whai ake nei i nga kupu tohutohu o te FAO - whakahaere International whakatapua ki te ahuwhenua me te kai. Ka taea e te tangata e tomo ki tona tau, te hauauru, hope paenga me te mahi tinana, ki te tātai i te maha Calories e hiahia ana koe ki te kai i roto i te ra.

He ko tetahi tikanga o tātai Calories rā.

1) I roto i te ahua taketake e koutou taimaha. Te whakatau 20% o reira (hei tauira, ki te taimaha o te 50 kg, ko te tokomaha tatou hiahiatia - 10).

2) Na te mea e tika ana ki te tango i ki pūkete te kawenga tinana. whiriwhiri koe he wahi e tika ana, me te whakamahatia te ahua whiwhi i roto i te i runga:

0.2 - ki te whai koe i te mahi sedentary;

0.3 - hīkoi, ki te te mahi kāinga, me te iti;

0.4 - ki te haere pūkoro koutou ra;

0.5 - ki mahi auau.

E tapiritia ana te tau hua ki taua whiwhi i te paratarafa matamua. Hei tauira, ki te he iti kaupapa mahi tari, na 0.2 10 X = 2; 12 + 2 = 14.

3) whakanuia te moni hua e runga ake 10%, ki te tuku i te kohi pūngao o te kaiao i te whakawhenumi o te kai 14 x 10% = 1.4.

4) tāpiri ake nga hua katoa, me te tini i te 100: 10 + 14 + 1.4 = 25.4; 25,4H100 = 2540. Ko te rōpū pūngoi ia tenei.

5) Ki te tango i pūkete o tau-rawa, ki te he koe i runga i te tau o rua tekau, i nga 10 tau, tango matou 10%. Hei tauira, e 30 tau koe, i roto i te 2540 - 10% = 2286.

Calories me ngā matūkai

Calories pai ko te hunga e whakarato te tinana he momo o ngā matūkai, makona kore anake matekai, kahore ratou e kore e taea ki te whakatika i mahi o te tinana, e pā matua te kiri, whao me te huruhuru. Ko te tinana tangata - he hanga whakamiharo o te Runga Rawa, engari te mea he semeio titau tiaki ia. Ko te pūtake o te hauora me te huru pai ko te kai whārite rā.

I te tahi taime e kore tatou e ite e to tatou whakaritenga tinana e tiketike rawa. Hei whakarato i te reira ki tika katoa mo te mahi tika o te āhuatanga i runga i te rā kia meatia e pā ana ki e ono tekau ngā matūkai. ngā ratou waikawa amino, fatty acids hamanga, macroelements (konupūmā, rino, ūkuikui, iodine, pāhare pāporo, konupora, konutai, he whanariki, māota), te ahu āhuatanga (konutea, konupora, parahi, konukurahina, selenium, molybdenum, köwhai, nika, chromium , silicon, vanadium, Titanium), me te huaora me te ngā pūhui (huaora he, D, E, F, C, B1, B2, B6, B12, H, PP, waikawa folic, waikawa lipoic, waikawa para-aminobenzoic, waikawa pantothenic, Matuorakouawai, rutin, inositol). kia roto i hoki te kai nui te muka, e tauturu whakakahoretia te tinana o tāoke me whakarite pākia tika. Ko te kupu, Ka taea e tatou te mea e te kai, ko te pai, te atu ngā matūkai kei roto i te reira.

Ka mau taua kai, e kore matou e whakakiia tika te kopu, engari ano hoki te tiaki o te mahi noa o te ngakau, roro, kanohi, me te pūnaha kōhiwi. Ko te kupu, ki te kei te kai i te rota o ngā matūkai, Calories tukua e reira, e taea te huaina pai.