Indlela yokubala BZHU: omsebenzi osemqoka, imigangatho kunye neziphakamiso

Ukuze sihlale siqinile ngokwasemzimbeni, isihlunu okanye iseti ngempumelelo Ukwehla kobunzima umntu kufuneka ukulawula otya ngayo, uyazi ukuba ukubala indlela BZHU, ukufumanisa amandla kunye nexabiso lesondlo lokutya ngalinye ziphele. bemlalele utshintsho ubunzima bomzimba wabo elwe nabantu ngokukhawuleza kangangoko kunokwenzeka zama ukufumana ukususa wayedla extra, ugxeko nokudla nokunciphisa umsoco wayo. Kodwa ngamanye amaxesha umnqweno iziphumo ekhawulezileyo kudlala a joke okhohlakeleyo kunye nabo. Kutheni?

Ixabiso kumila ekutyeni

Isiphumo esihle nokuncipha enokwen- yokubala eyiyo zokungenisa caloric kunye nexabiso namandla nganye yemveliso esetyenzisiweyo. Ukwala ukuba adle, eya isiba indlala ugwayimbo kunye nombuzo iMono-ukutya engenabungozi kuphela umzimba, kodwa ukuba ubuhlungu kabi. Ngelo xesha, inxalenye elinganayo bolu amacandelo luncedo kukutya inika umzimba kunye nemali efunekayo wamandla ukuze ubomi ngokupheleleyo xa kwehle ubunzima kunceda wonke umntu ukwakha umzimba iphupha, ngokukhuselekileyo ukubatshabalalisa wayedla ezingaphezulu. Uninzi neengcebiso zobungcali, ababikele ukubala njani BZHU abantu ukugcina ubunzima babo, efuna ukwakha izihlunu okanye ubunzima bomzimba, ikakhulu inxulumene kwimilinganiselo WHO nokondliwa efanelekileyo. Ngokutsho iingcali, impilo yabantu kunye nomsebenzi zixhomekeke ukuthathwa imihla weeproteni (1 g 1 kg ubunzima bomzimba ngalinye), amafutha (1.1 g kwi umthamo ofanayo) kunye carbohydrate (4G, ngokulandelelana). Le BZHU esisiseko ratio ukuxuma "inyoba" - ukususela-10 ukuya kwi-15% protein, 30 ukuya 35% amanqatha ne-50 ukuya kuma-60% ekudleni. Kodwa abaqeqeshi ezininzi fitness bacebisa ezigxineni zabo phambi kokuba ukubala BZHU ukunciphisa umzimba, sebenzisa le nkqubo: 30-35% protein, 10-15% nenqatha, 50-60% ekudleni. Okanye ratio eqhelekileyo: 30/20/50. Kule formula, neprothini labelwa umsebenzi amandla uncharacteristic endaweni ngamanqatha.

Ibali kwezikim ilahleko ubunzima "golden"

Ukwenzela ukugcina ubunzima eqhelekileyo, iingcaphephe classical ubudlelwane BZHU grams kususelwe - 1: 1: 4. Le pesenti rate lumi ngolu hlobo lulandelayo: 14/31/55 kwaye isixa ngu 2400 kcal. Zokudla babekholelwa ukuba izigulane ilahleko eziphumelelayo ukuba amandla okukwazi kungancitshiswa ngesiqingatha, ukuya 1200 kcal. Ukunciphisa yangosuku kweziyi akunakwenzeka, izakha ngoko, oko wagawulwa namafutha. Ukususela umlinganiselo 4/9/16, leyo dibanisa ukuya ku-29, 14 ukuya ikheswa, nokuthabatha iiyunithi ukusuka Fat 5 no-9 - evela carbohydrate. Ngenxa yoko, yamyeka 4/4/7, ukuba ipesenti kwakuthetha 27/27/46. Ukunciphisa amanqatha kwaye lingqukuva iiprothini kunye iikhabhohayidrethi, iingcali bazisa ifomula jikelele, inceda ukwazi ukubala njani BZHU ekunciphiseni: 30/20/50. Kodwa eli cebo sisebenza kuphela ukuba ukudla leeyunithi 1,200! Okwangoku, i-Institute of Nutrition zeegusha esekwe nganye amazinga diem yokusebenzisa ukuba umntu omdala: protein - hayi ngaphantsi kwe 70-105 g (10-15% yokudla ngosuku) kunye namanqatha kunye yimilinganiso afanayo enziwa grams, kodwa 30-35% zokungenisa amandla. Lo mahluko imali kwezondlo ngenxa kumsebenzi ngamnye emzimbeni.

izondlo Popular ifomula ratio sibalo ekutyeni

Ukubala Izinga BZHU ngokusekelwe ifomula ezimbini ezixhaphakileyo - i Harris-Benedict (isiphakamiso ngowe-1919 yaye iyatshintsha bexesha lakhe) kunye Mifflin San Zheora kwakuthe kutsha nje (ngo-2005), kufuneka ugqibe ukuba yeyiphi omnye kwehle ubunzima ngakumbi. Kuba abantu ngoyaba ezemidlalo kunye ukhetha passive lomlingani yokuzonwabisa ukuhamba (CP) ingqinelana 1.2; abo babandakanyeka ukuzilolonga (ka-3 ngeveki), liphuma ku 1,375; uziqeqeshe kakhulu (izihlandlo ezi-5 iintsuku ezisi-7) kufuneka ingqalelo CP = 1,4625. Bonke abasebenzi manual, ngubani ngoxa bayayithanda uqeqesho amandla, ilingane P. 1,6375; benza amaxesha ngokunzima eziliqela ngosuku - 1.725; kodwa ukuba kule shedyuli bexakekile woqeqesho kwaye dibanisa umsebenzi wezandla, le ncwadana iya kukhula kwixabiso ka 1.9. Zombini schemes ukubala inani wamandla usebenzisa le parameter. In the (Harris-Benedict) ukubalwa lokuqala ngolu hlobo lulandelayo: 655.1 + 9.563 x ubunzima kg + 1.85 x ukuphakama cm - 4,676 x ubudala. Isiphumo saloo nto ke ngoko liphindaphindwe kp. Le count impazamo encinane umntu mihla (5%), kodwa inkoliso Iingcali zokutya usebenzise indlela yesibini. Ukwazi ubude kunye nobunzima kwakhona ukuba ukubala nethe esisiseko (CWA) scheme Muffin-Dzheora (njengoko ebizwa kwakhona - ifomula Mifflin San Zheora) Amabhinqa: 9,99 x ubunzima kg + 6.25 x ukuphakama cm - 4.92 x iminyaka - 161; ngokuba abantu: 9,99 x ubunzima kg + 6.25 x ukuphakama cm - 4.92 x ubudala + 5. caloric imihla ifuna ukuba ilingane amaxabiso ezifunyenweyo, apho kufuneka kongezwe-10% ye nethe ezisisiseko (amandla asetyenziswa ngokuba ukudla ukutya) kunye nesambuku yande yi 'ngumlingani ka komsebenzi: umzuzwana = (CWA x BOV + 0.1) x P..

Xa ukubala inani amandla ngale ndlela umntu ukugcina ubunzima bakho, kodwa ukunciphisa umzimba ufuna ukwenza intsilelo, ukunciphisa kuyo ngo 500 kcal. Kuba ilahleko ubunzima obutofotofo ukubala neGauteng calories. Ukuze oku kube sisiphumo makongeze 100 kcal (qondo liphezulu) kunye sisuswe sokuqala samanani 250 kcal (umda osezantsi). Umzekelo, ukuba ukutya kufuneka 1500 kcal (2000 - 500), lo umda esezantsi lo mzila uza kuba kulingana 1250 kcal, kwaye eliphezulu - 1600 kcal. Ukuqwalasela lo zokondla calorific: protein (4 kcal) ezityebileyo (9 kcal) kunye carbohydrate (3.75 kcal) 1 gram nganye, ngokulandelelana, unokuthi ukwazi ukubala calories BZHU kunye nemali Kwezixa ngamnye ekutyeni. Iiproteni ziya kuba 0.3 x 1500 4 - malunga 113 g, nenqatha - 1500 0.2 x 9, oko kukuthi, malunga-33 g wekhabohayidreyiti - 1500 0.5 x: .. 3.75 (malunga nama-200 g). Ngoko ke, ixabiso caloric of iiprothini ekutyeni bekuya kuba kulingana 450 kcal (113 g x 4), amafutha - 300 kcal (33 X 9), kunye 750 carbohydrate kcal (3.75 x 200).

protein

Ukugxeka le ndlela yokubala umlinganiselo kwezondlo nge imihla caloric ahlawule ingqalelo ukufiphala kakhulu ukutya, izixa ngokugqithiseleyo iiprothini, amafutha kunye nokungabikho imali encinane carbohydrate. Phambi BZHU ibalwe Iingcali zokutya iingcebiso ngokubambelela indlela ngasentla, kubalulekile ukuqwalasela ukuba agqithisile iiprotheni kukhokelela: umthwalo zanda enyama yangaphakathi (ingakumbi wesibindi nezintso ubunzima); ukwandisa uyondelelwano lwee- urea egazini; ukuqunjelwa putrefactive (ukubola iiproteni ikholoni); umthwalo kakhulu kwi lokugaya. Intabalala iiprothini ekutyeni into contraindicated kubantu abanengxaki seswekile (type 2), nto leyo edla ngokwenzeka ukutyeba.

amafutha

Ukuncitshiswa engqongileyo kubaluleke kakhulu ukuba le cleavage amanqatha-enyibilikayo iivithamini A, D, E no K ikhokelela ukuphazamiseka umsebenzi wabo amandla kunye zeplastiki. Ukonakala eluswini, iinwele kunye nezikhonkwane - nokubonakaliswa ongaphandle ukuswela ezityebileyo kunye neevithamini. Hypovitaminosis A - oku "ubusuku ngobumfama», D - ukudakumba, ukudinwa, buthathaka kwezihlunu, iingxaki ukuzala, osteoporosis, isifo seswekile, kunye nokutyeba, E - ukunciphisa impembelelo yayo antioxidant, thrombus ukwakheka, uphuhliso yamafutha; K - ukuncipha igazi ekunqandeni, ukwanda capillary permeability, ukonakala kwezihlunu kutsha. Amafutha udla ngokubizwa ngokuba "imfihlelo" ngobuhle ababhinqileyo. abaqeqeshi Fitness bayeza phambi BZHU ukubala, sinikela ingqalelo imigangatho WHO kunye nokuthintela nokuncitshiswa kukutyeba ngokugqithiseleyo. Nakwabo izidlo engqongqo kakhulu esezantsi kakhulu umtya ukusetyenziswa zizondlo ebalulekileyo - 0.8 g 1 kg ubunzima bomzimba. Ukunciphisa inani caloric ngenxa ukusetyenziswa ngcono amafutha esempilweni (oyile zemifuno) kunye nokunciphisa inani carbohydrate ngokukhawuleza.

carbohydrate

Yeendima ezixabisekileyo ezi zinto - kunye disaccharides monosaccharides. belinganisela kuqinisekisa ukusebenza ngokupheleleyo kwenkqubo dystrophy, kuqinisa nokwenza umsebenzi ngokuzimisela. Ngenxa yokunqongophala ezi zinto elwe amava waphelelwa iyonke, ukugula, ukungasebenzi kakuhle kwenkqubo yemithambo-luvo. Kwimeko carbohydrate kwemfuneko ezayo umntu izoyikiso ukutyeba, isifo seswekile kunye iingxaki kwinkqubo yokwetyisa. Yinto eyaziwayo ukuba la macandelo ukunika amandla iimveliso umzimba ukondla ingqondo, ngoko ke ukutya kufuneka isixa elaneleyo carbohydrate leqela (indigestible) okanye kade, unika amandla kunye kufumaneka bantu. A quick ekudleni inani elula kungcono ukunciphisa yaye ungadli emva kwemini, xa umzimba kakhulu athambekele ukuguqula zibe namanqatha.

Indlela ukubala BZHU ekunciphiseni

Ukubala oluchanekileyo umlinganiselo izondlo yokutya nesondlo ezemidlalo iingcali bacebisa parameter nutritsologii engundoqo ukusebenzisa ubunzima bomntu ngeekhilogram. protein oqhelekileyo iya kuhlangana nemigangatho yamazwe ngamazwe (1 g nganye 1 kg body weight) kunye olifunayo eshotayo osidingayo (iiyunithi 400-500) eyenziwe ngenxa ukuncitshiswa olwaneleyo kwamafutha kunye carbohydrate. Ukunciphisa mfuneko ngokobungakanani, nokunyhashwa kwemimiselo komda ukuba iingcebiso eziyimfuneko WHO, ukutshintsha kalorazh lulonke. Kuphela ngale ndlela kuya kuba nako ukubala ngokuchanekileyo inani BZHU ngaphandle kokudala ukungalingani ekutyeni, yaye ngenxa yoko, ukulahlekelwa ubunzima luya kuqhubeka kakuhle nangokukhuselekileyo impilo. Kuphela kwiimbaleki, ixesha elide inxaxheba kuqeqesho lokukhulisa amandla, abantu abahlobo kunye kwezemidlalo yonke yobomi bakhe, inkqubo yokwakha izihlunu ngokutshiswa amanqatha ongama (umzimba-okusula) lu dityanisiwe zisetyenziswa protein wayama ngayo, kunye ukwehliswa imali carbohydrate ekutyeni. Le misebenzi zabanjwa kunye nezincomo zenkqubo lonke, ngoko xa ngcathu iingcali umzimba musa ukucebisa ukuba yokuzisebenzisa ngokwakho.

BZHU: ukubala njani inani labo lwalunye ukhamba

Kokuba kusetyenzwe ukudla imihla ngemihla nasekubaleni ixabiso amandla nganye izondlo ekutyeni, kuyimfuneko ukumisela isixa protein, amafutha kunye carbohydrate eziqulathwe ngamnye izitya ezilungiselelwe. Ukuze kubalwe le kufuneka ukuba bakwazi ukuzixhobisa kunye nendawo yokugcina izixhobo: isikali ikhitshi, iikhalityhuleyitha, neetafile osidingayo ukutya ekrwada - kwaye wenze idayari ukutya. Baya kukunceda ukubala BZHU izitya kanye, yaye kwixesha elizayo ukusebenzisa amaxabiso esele zenziwe. Ukongeza, i-blog aya kuba ngumthombo ulwazi malunga otya ngayo, nto leyo kwimeko zokuphula usenokuphinda zilungiswe. Okokuqala uhlolisise zonke iimveliso kunye ukubala ixabiso caloric sabo setotali, kubandakanywa ixabiso lwamandla kwezondlo ngendlela ekrwada. niyazi ukulungele ubunzima nokutya (nokuthabatha ubunzima ipani kuyimfuneko). Amanzi Akukho calories. Umzekelo, i-eneji ixabiso 100 grams buckwheat owomileyo kuthetha kwiiyunithi 336, isidudu kulowo uyipheke kwaye inobunzima 200 grams, kodwa kalorazh iyonke wahlala elifanayo - iiyunithi 336. Ngoko ke, 100 grams ipapa ugqibile uya kuba ixabiso caloric leeyunithi 168. Zokutya amafutha imveliso engundoqo zokutya kufuneka sidibanise-20 ekhulwini - ixabiso amandla ekufakeni ioli ngexesha unyango ubushushu. inkukhu nomvuzo uba eliphezulu-osidingayo yesithathu, neentlanzi womisa ngenxa yokulahleka kokufuma - kabini. Ityuwa, ndawonye namanzi, akukho calories. Umhluzi eshiya isahlulo sesihlanu calories lilonke efanayo (20%), nto leyo bazipheka kuyo (inyama, intlanzi, imifuno okanye zomngundo). Berry neziqhamo compote zinike yesithathu yesiqulatho lwabo caloric (30%).

Tips

abaqeqeshi Fitness practice ekucetyiswa ukuba self zokubala ngawona ngamnye BZHU ukuya ngaphaya amaxabiso asezantsi: protein (ubuncinane 1 g nganye 1 kg ubunzima bomzimba), amafutha (hayi ngaphantsi kwe-0.8 g ngalinye 1 kg) kunye carbohydrate - hayi ngaphantsi kwe-50 g ngosuku (kuthotyelwe imiqathango esezantsi-carbohydrate ukutya nee mali eyinhloko iiprothini ekutyeni). Ukuba ubunzima lokuqala umzimba womntu ukuya ilahleko ubunzima elikhulu ngokwaneleyo, amanqanaba ngcono ubalo babambelela BZHU (emva zonke ezilahlekileyo 5-10 kilograms).