Ngaba i-caloric deficit ikunceda ukuba ulahlekelwe isisindo?

ibhinqa elinokusilela kwekhalori

Ukulahlekelwa kwesisindo kuhambelana ngokusondeleyo ne-caloric deficit. Nangona kunjalo, sinokuzibuza ukuba yintoni kanye kanye echaphazelekayo okanye kutheni kuyimfuneko ekulahlekeni kwesisindo.

Ukunciphisa umzimba, kulungele ukwazi ukuba yiyiphi i-calorie deficit, indlela echaphazela ngayo ukulahleka kwesisindo kunye nendlela yokuyifeza ngendlela enempilo nezinzileyo.

Yintoni na?

Iikhalori ziiyunithi zamandla ozifumana ekutyeni nasekuseleni, kwaye nini sidla iikhalori ezimbalwa kunokuba sizitshise, sifumana i-caloric deficit. Xa kukho ukusilela kwekhalori, umzimba ufumana amandla okanye amafutha kumafutha agciniweyo. Kule meko, amanqatha agciniweyo agcina amandla. Ngoko xa umzimba utshisa amanqatha ukuze sibe namandla, sinciphisa umzimba.

Iikhalori ozitshisayo okanye ozichithayo ngosuku ngalunye, ekwabizwa ngokuba yinkcitho yeekhalori, ibandakanya ezi zinto zintathu zilandelayo:

  • Inkcitho yamandla iphumle. Oku kubhekiselele kwiikhalori ezisetyenziswa ngumzimba xa uphumla kwimisebenzi esigcina siphila, njengokuphefumla kunye nokujikeleza kwegazi.
  • Impembelelo ye-Thermic yokutya. Oku kuquka ii<em>kilojoule ezichithwa ngumzimba xa usetyisa, ukufunxa, kunye nokwetyisa ukutya.
  • Inkcitho yamandla kulo msebenzi. Oku kubhekiselele kwiikhalori ozichitha ngexesha lezemidlalo ezifana nemithambo kunye nemisebenzi yokungazilolongi, kuquka ukungqungqa kunye nokwenza umsebenzi wasekhaya.

Ukuba sinika umzimba ii<em>kilojoule ezimbalwa kunezo sizidingayo ukuxhasa ezi nxalenye zintathu zenkcitho yeekhalori, sibeka umzimba kwintsilelo yeekhalori. Ukuba sikwenza ngokuqhubekayo ixesha elide, ukulahleka kwesisindo kuya kubangela. Ngokwahlukileyo, siya kuzuza ubunzima ukuba sinika umzimba iikhalori ezingaphezulu kunokuba kufuneka senze le misebenzi. Oku kubizwa ngokuba yi-caloric surplus.

ibhinqa elilinganisa intsilelo yakhe yekhalori

Ukubalwa kweekhalori zemihla ngemihla

Kubantu abaninzi, i-caloric deficit of 500 calories ngosuku yanele ukunciphisa umzimba kwaye ayinakwenzeka ukuba ichaphazele kakhulu indlala okanye amanqanaba amandla.

Ukudala le ntsilelo ikhalori, kufuneka sazi ukuba yintoni na ukugcinwa kweekhalori. Iikhalori zolondolozo ziyinani leekhalori ezifunwa ngumzimba ukuxhasa inkcitho yamandla. Iikhalori zokubala zingasetyenziselwa ukuqikelela iikhalori ezisekelwe kubunzima, isini, ubudala, ubude, kunye nenqanaba lomsebenzi womzimba.

Nangona iikhalori zokubala zikunika umbono olungileyo weemfuno zekhalori zolondolozo, sinokufumana inani elichaneke ngakumbi ngokulandela umkhondo wekhalori yakho kunye nobunzima. kangangeentsuku ezisixhenxe. Ngelixa sigcina inqanaba elifanayo lomsebenzi wemihla ngemihla, siya kusebenzisa i-calorie tracker app ukujonga iikhalori kunye nobunzima bemihla ngemihla. Ukufumana umphumo ochanekileyo, siya kusebenzisa isikali esifanayo, ngexesha elifanayo lemini kunye neengubo ezifanayo (okanye ze).

Ubunzima bunokuguquguquka imihla ngemihla, kodwa ukuba ubunzima buye buzinzile kwiintsuku ezili-10, umyinge wenani leekhalori esizidlayo ngosuku yi-proxy engcono yokugcina iikhalori. Siza kuhlula inani elipheleleyo leekhalori esizidlayo ngaphezu kweentsuku ze-10 nge-10 ukufumana umyinge we-caloric yansuku zonke. Kamva, siya kukhupha i-500 calories kule nombolo ukumisela injongo entsha yokuthatha yonke imihla yokuncipha. Ngokomzekelo, ukuba sibeka iikhalori zokulondoloza kwi-2.000 ngosuku, injongo entsha yekhalori yemihla ngemihla iya kuba yi-1.500.

Njengoko sinciphisa ubunzima, iikhalori zokulondoloza ziya kuncipha ngokuhamba kwexesha kwaye kuya kufuneka silungise i-calorie intake ngokusekelwe kwiinjongo zokunciphisa umzimba. Sekunjalo, ukuqinisekisa ukulahlekelwa kwesisindo esinempilo kunye nokutya okwaneleyo kwezondlo, abafazi kufuneka badle ngaphantsi kweekhalori ze-1200 ngosuku kwaye amadoda angabi ngaphantsi kwe-1500 yeekhalori.

Ungasebenzisa kwakhona i izinga le-basal metabolic kunye namanqanaba omsebenzi ukumisela iimfuno zekhalori zangoku. Enye yezi fomyula zilandelayo ingasetyenziselwa ukumisela, ngokuxhomekeke kwisini:

  • Indoda endala: 66.5 + (13.8 x ubunzima ngekg) + (5 x ubude nge-cm) - (iminyaka eyi-6.8 x kwiminyaka)
  • Umfazi omdala: 655 + (9.6 x ubunzima ngekg) + (1.85 x ubude nge-cm) - (4.7 x ubudala kwiminyaka)

Nje ukuba umntu abe nenqanaba le-basal metabolic rate, enye yezi fomyula zilandelayo, ngokuxhomekeke kumanqanaba omsebenzi, ingasetyenziselwa ukumisela imfuno yekhalori:

  • Ukuhlala phantsi: kuncinci okanye akukho mthambo = BMR x 1.2
  • Ubuncinci obusebenzayo: 1-3 iintsuku ngeveki yokuzivocavoca okanye umsebenzi = BMR x 1.375
  • Ukusebenza ngokuphakathi: 3-5 iintsuku ngeveki yomsebenzi ophakathi okanye ezemidlalo = BMR x 1.55
  • Ukusebenza kakhulu: iintsuku ze-6-7 ngeveki yokuzivocavoca ngamandla = BMR x 1,725
  • Ukusebenza ngakumbi: iimbaleki eziqeqesha kabini ngosuku, umzekelo = BMR x 1.9

imitha yokusilela kwekhalori

Indlela yokufezekisa i-caloric deficit?

Sinokufikelela kwintsilelo yeekhalori ngokutya iikhalori ezimbalwa okanye ngokunyusa amanqanaba omsebenzi womzimba, okanye zombini. Kusenokuba lula kwaye kuzinze ngakumbi ukudala intsilelo yeekhalori ngokutya endaweni yokuzilolonga, kuba sisenokungabi nalo ixesha, amandla, okanye inkuthazo yokuzilolonga yonke imihla. Kwakhona, umthambo awutshisi ii<em>calories ezininzi njengoko abantu abaninzi becinga.

Ngamanye amazwi, kunokuba lula ukutya ama-500 eekhalori ezimbalwa ngosuku ngalunye kunokutshisa ezi khalori zininzi ngokuzilolonga. Nangona kunjalo, ukuzibandakanya kwi-aerobic kunye nemithambo yokuqinisa izihlunu kuyacetyiswa ngeziphumo zayo eziluncedo kwimpilo iyonke.

Umgaqo we-calorie we-3.500

Ezinye iingcali zesondlo zicebisa ukuba udinga i-caloric deficit ye-3.500 calories ngeveki ukuze ulahlekelwe yiponti yamafutha. Kule meko, ukusika iikhalori ezingama-500 ngosuku kunceda ukufezekisa le njongo.

Inzululwazi icebisa ukuba ingcamango yokuba kukho iikhalori ezingama-3.500 kwiponti yamanqatha yaqala ngeminyaka yee-1950, xa uMax Wishnofsky, ugqirha waseNew York, wabhala oku kwingxelo. Ukusukela ngoko, uninzi lweengcali zempilo ziye zaqhubeka nokuphinda le ngxelo.

Ubunzima kwi-caloric deficit

Abaphandi bathi umbono we-3.500 calorie deficit ekhokelela ekulahlekeni kwamafutha kuqikelelwa kakhulu ukwehla kobunzima bokwenyani.

Olunye uphononongo luxhasa ukuba abo banciphisa ukutya kwabo kwekhalori ngomlinganiselo othile suku ngalunye balahlekelwa bubunzima obuncinane kunokuba bekuxelwe kwangaphambili ngumgaqo wekhalori we-3.500. Ukulahlekelwa ubunzima kungaphezulu kwegophe kunomgca.

Oko kukuthi, nokuba sidla iikhalori ezimbalwa kunokuba sichitha, ukuncipha kobunzima kuncipha endaweni yokuqhubeka kwinqanaba lokuqala. Abanye abaphengululi bokutya bayavumelana, bongezelela ukuba izinto ezahlukahlukeneyo zichaphazela ukwehla kobunzima bomzimba, ukusuka kwisini ukuya kwimikhwa yokujima.

Iingcebiso

Ukunciphisa iikhalori ezisuka ekutyeni ukuze wenze intsilelo yekhalori ayifuni tshintsho olukhulu. Enyanisweni, kukho amaqhinga amaninzi anokunceda ukunciphisa i-calorie intake ukunciphisa umzimba.

Musa ukusela iikhalori

Singakwazi ukuphelisa amakhulu aliqela eecalories ekutyeni kwethu ngokunciphisa okanye ukuphelisa iziselo ezineswekile ezifana neesoda, iijusi zeziqhamo, kunye neziselo zekofu ezikhethekileyo. Iziselo ezinxilisayo zinokuqulatha isixa esibalulekileyo seekhalori ezingenanto.

Iikhalori kwezi ziselo azigcwali kwaye, ngokugqithisileyo, kunokukhokelela ekuzuzeni ubunzima, isifo senhliziyo kunye nesifo sikashukela.

Nciphisa ukutya okusekwe kakhulu

Iswekile, amanqatha, kunye netyuwa ekutyeni okucutshungulwayo kakhulu, kubandakanywa neziselo ezithambileyo, ukutya okukhawulezayo, izimuncumuncu, ukutya okuziinkozo kunye nesidlo sakusasa, zenza oku kutya kuneekhalori eziphakamileyo kube mnandi kakhulu kwaye kukhuthaze ukusetyenziswa kakhulu.

Ukutya okucutshungulwayo kancinci kutyebile kwiivithamini, iiminerali, kunye nefiber kwaye kubandakanya ukutya okufana neprotheyini ebhityileyo, iziqhamo, imifuno, amandongomane kunye nemifuno. Ukutya okutyebileyo kukutya okucutshungulwayo kuya kusinceda siphephe ukutya kakhulu kwaye siqinisekise ukuba sifumana izondlo ezifunwa yimizimba yethu.

yenza ukutya okuphekwe ekhaya

Ukulungiselela kunye nokutya ukutya ekhaya kukuvumela ukuba ulawule izithako kunye nobukhulu bezabelo. Olunye uphononongo lubonise ukuba abantu abapheka isidlo sangokuhlwa ekhaya phantse yonke imihla yeveki batya i-137 yeekhalori ezimbalwa ngosuku.

Ukutya okuphekwe ekhaya kukwanxulunyaniswa nomgangatho ongcono wokutya, ukutya kakhulu iziqhamo nemifuno, amanqanaba asezantsi amafutha emzimbeni, kunye neengozi ezisezantsi zesifo sentliziyo nesifo seswekile. Kwakhona, kunokusigcinela imali.

Ukuzilolonga

Inxalenye ebalulekileyo yokunciphisa umzimba kukuzilolonga. Umntu ongasebenziyo konke konke kufuneka azame ukunyusa amanqanaba omsebenzi wemihla ngemihla ukuba unako. Oku kunokubandakanya izinto ezifana nokuhamba, ukuthatha izinyuko endaweni ye-elevator, ukudlala umdlalo wokuzonwabisa, okanye ukukhwela ibhayisekile.

Xa umntu esebenza ngakumbi ngokomzimba, iikhalori ezininzi ziya kutshisa. Oku kwandisa inani leekhalori abazidingayo, ezinokwenza kube lula ukwenza i-caloric deficit.


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