Abantu abaninzi bayazibuza indlela yokubala i-kcal oyifunayo ukuze uhlale usempilweni kwaye kufanelekile. Inyathelo lokuqala kukumisela inqanaba le-basal metabolic yakho, isixa seekhalori ozitshisayo xa uphumle. Ukusuka apho, unokubala iimfuno zakho zekhalori ezipheleleyo ngokuthathela ingqalelo inqanaba lakho lomsebenzi womzimba. Kweli nqaku, siza kukubonisa indlela yokwenza olu zibalo ngokulula kwaye ngaphandle kweengxaki. Ungaphoswa lolu lwazi luluncedo ukufezekisa iinjongo zakho zempilo kunye nokuba sempilweni!

-Inyathelo ngenyathelo ➡️ Uyibala njani iKcal endiyifunayo

• Bala i-basal metabolic rate (BMR). I-BMR sisixa seekhalori ezifunwa ngumzimba wakho ukuze usebenze xa uphumle. Ungasebenzisa ifomula yeHarris-Benedict ukuyibala.
• Qwalasela ⁤inqanaba lakho lomthambo. Ngokuxhomekeke kwindlela osebenza ngayo, uya kufuna iikhalori ezininzi okanye ezimbalwa. Phindaphinda-phinda iBMR yakho ngento emele inqanaba lomsebenzi wakho (umzekelo, 1.2 ukuba uhleli phantsi, 1.55 ukuba wenza umthambo olula iintsuku ezi-3-5 ngeveki, njl. njl.).
• Iquka ⁢isiphumo sobushushu sokutya. Malunga ne-10% yeekhalori ozidlayo zisetyenziswa kwinkqubo yokugaya kunye nokulinganisa ukutya. Yongeza le pesenti kwiikhalori zakho zizonke.
• Bala iimfuno zakho zekhalori zemihla ngemihla. Yongeza iziphumo zamanyathelo angaphambili ukufumana inani leekhalori ozifunayo ukuzisebenzisa yonke imihla.
• Lawula iziphumo zakho. Ukulinganisa kunye nokulinganisa izahlulo zakho, ukugcina idayari yokutya, okanye ukusebenzisa i-app ephathwayo kunokukunceda uqiniseke ukuba utya isixa esifanelekileyo seekhalori.

Q&A

Uyibala njani iKcal endiyifunayo

Ithini ifomula yokubala i-Kcal endiyifunayo?

1. Bala inqanaba lakho le-basal metabolic (BMR)
2. Phindaphinda-phinda iBMR yakho ⁤ ngenqanaba lomthambo wakho
3. Esi siphumo kukusetyenziswa kwakho kwekhalori yemihla ngemihla

Ibalwa njani i-basal metabolic rate (BMR)?

1. Kumadoda: BMR = 10 x ubunzima (kg) + 6.25 x ubude (cm) - 5 x ubudala (iminyaka) + 5
2. Kubafazi: BMR = 10 x ubunzima (kg) + 6.25 x ubude (cm)‍ - 5 x ubudala (iminyaka) - 161

Ngowuphi umgangatho womsebenzi womzimba⁢ ekufuneka ndiwusebenzise ekubaleni kwam?

1. Ukuhlala: 1.2
2. Kancinci ukusebenza: 1.375
3. Isebenza ngokuphakathi: 1.55
4. Isebenza kakhulu: 1.725
5. Isebenza kakhulu: 1.9

Zingaphi iikhalori endifanele ndizitye ukuze ndinciphise umzimba?

1. Ukunciphisa i-caloric yakho yemihla ngemihla nge-500 ukuya kwi-1000 Kcal
2. Zilolonge ⁤rhoqo
3. Qhagamshelana nengcali yezempilo ngaphambi kokuba wenze utshintsho olumandla kwindlela otya ngayo

Ndingazifumanisa njani ukuba zingaphi ⁤iikhalori endizidingayo ukuze ndityebe?

1. Yandisa i-caloric yakho yemihla ngemihla nge-500 Kcal
2. Yenza uqeqesho lwamandla ukukhuthaza ukwanda kwemisipha
3. Dibana nengcali yezondlo ngesicwangciso esithile

Ngaba iikhaltyhuleyitha ze-intanethi zingasetyenziselwa ukumisela i-caloric intake?

1. Ewe,⁢ kodwa iziphumo zinokwahluka ngokuxhomekeke⁤ kwifomula esetyenzisiweyo
2. Kungcono ukudibana nengcali yezempilo ukuze ufumane uqikelelo oluchanekileyo.

Ubudala buchaphazela njani ukusetyenziswa kweekhalori?

1. Izinga le-basal metabolic lidla ngokuhla ngokukhula
2. Kubalulekile ukulungelelanisa i-caloric intake njengoko uneminyaka yobudala ukuze ugcine ubunzima obunempilo.

Iyiphi indima yesini ekubaleni ukusetyenziswa kweekhalori?

1. Amadoda athanda ukuba nesantya esiphezulu se-basal metabolic kunabasetyhini ngenxa yokwakheka komzimba okwahlukileyo.
2. Oku kunokuphembelela isixa seekhalori ezizidingayo ukuba zitye yonke imihla.

Ndingayijonga njani i-caloric yam yemihla ngemihla?

1. Gcina ingxelo yokutya okutyayo kunye neekhalori zakho
2. Sebenzisa ii -apps⁤ okanye iinkqubo ze-intanethi ukulandelela ukutya kwakho kwekhalori
3. Jonga iilebhile zokutya ukuze wazi umxholo wekhalori

Zeziphi ezinye izinto endimele ndiziqwalasele xa ndibala i-caloric yam yemihla ngemihla?

1. Inqanaba loxinzelelo, umgangatho wokulala, kunye nempilo yengqondo inokuchaphazela imetabolism kunye nokutya kwekhalori
2. Kubalulekile ukuqwalasela le miba xa umisela iimfuno zakho zekhalori.