How kuverenga BZHU: features, mitemo uye vanorumbidza

Kuti tirambe mumuviri kugwinya, tsandanyama kana kuisa vabudirire uremu munhu anofanira kudzora zvaunodya, munoziva sei kuverenga BZHU, kuona simba uye muviri ukoshi nerimwe chikafu kuparadzwa. Chimwe uchiona kuchinja pamuviri uremu hwavo slimming vanhu vanoedza nokukurumidza sezvinobvira ndeyokubvisa imwe kilos, kudzokorora zvaunodya uye kuderedza muviri kukosha kwayo. Asi dzimwe nguva chido kuti nokukurumidza migumisiro chinoita utsinye chinosekesa navo. Sei?

Mujinga kukosha kudya

The yakanaka Nemhaka uremu kunogona kuitwa zvakakodzera kukarukureta pakati caloric yaunodya uye simba kukosha nechimwe vakashandisa zvigadzirwa. Kuramba kudya, vanotsungirira nzara amurove uye mibvunzo apina-Kudya hakusi chete kukuvadza muviri, asi kazhinji kukonzera anorwadza nezvekufadza kuti kusagadzikana. Panguva iyoyowo nomazvo nhamba anobatsira zvinoriumba zvokudya zvinopa muviri pamwe zvakakodzera simba rakawanda upenyu huzere apo kurasikirwa uremu kunobatsira wose kuvaka zvavo hope nechipi, zvakachengeteka muchizadzwa kubvisa mamwe kilos. Most nyanzvi zano, achiudza sei kuverenga BZHU vanhu kuti varambe uremu, vachitsvaka kuvaka tsandanyama kana uremu, zvikurukuru kwakabatana WHO zvaanoda kudya zvinovaka muviri. Maererano nenyanzvi, utano hwevanhu uye basa kuvimba zuva yaunodya mapuroteni (1 g pa 1 kg muviri uremu), mafuta (1,1 d zvakafanana vhoriyamu) uye makabhohaidhiretsi (4g, ukuwo). Ichi chikuru reshiyo BZHU anofambirana "mukoridho" - kubva 10 kusvika 15% mapuroteni, 30 kusvika 35% mafuta uye 50 kusvika ku60% carbohydrate. Asi vazhinji kugwinya vanodzidzisa vanokurudzira mhosva dzavo pamberi overenga BZHU uremu, shandisa zano: 30-35% mapuroteni, 10-15% mafuta, 50-60% carbohydrate. Kana zvakafanana reshiyo: 30/20/50. In yemaitiro ichi, puroteni akanzi uncharacteristic simba kushanda pane mafuta.

Nyaya "yendarama" uremu Zvirongwa

Kuti tirambe hwandaiva uremu, nyanzvi dziri dzekare ukama BZHU magiramu akanga hwokurara - 1: 1: 4. Ichi zvazvingava chikamu muzana iri sezvinotevera: 14/31/55 uye vanosvika 2400 macalorie. Nezvezvokudya vaidavira kuti zvinobudirira uremu varwere kuti Mishonga simba kunogona kuderedzwa hafu, kusvikira 1200 kcal. Kuderedza mwero zuva nezuva mapuroteni hazvibviri, saka, yakanga wakatemwa makabhohaidhiretsi uye mafuta. Kubva nhamba 4/9/16, izvo wedzera kusvika 29, 14 kuti kuzviparadzanisa nevamwe, Tikabvisa vezvikwata kubva Fat 5 uye 9 - kubva makabhohaidhiretsi. Somugumisiro, zvinosiyirwa 4/4/7, kuti kubva muzana aireva 27/27/46. Kuderedza mafuta uye rounding mapuroteni pamwe makabhohaidhiretsi, nyanzvi vakauya zvakasikwa inonyatsoita, kunobatsira kuziva sei kuverenga BZHU slimming: 30/20/50. Asi zano ichi chinoshanda chete mafuta zvokudya 1,200 dzakabatana! Panguva ino, kuti Institute of Nutrition namakondobwe hwakagadzwa paminiti diem dziine kudyiwa ive mukuru: mapuroteni - kwete asingasviki 70-105 d (10-15% of kudya pazuva) uye mafuta ane kufanana kurema mu magiramu, asi 30-35% hwesimba yaunodya. The musiyano uwandu zvinovaka muviri nokuda neimwe kurovedza muviri.

Popular reshiyo kukarukureta payakavakirwa zvinovaka muviri ari kudya

Kuverenga BZHU mwero pamusana vaviri zvakafanana Masvomhu - the Harris-Benedict (wakatangwa muna 1919 uye dzakachinjwa kubudikidza vaairarama) uye Mifflin San Zheora vaziva achangobva (muna 2005), unofanira kusarudza munhu kurasikirwa uremu zvakawanda. Nokuti vanhu vanofuratira zvemitambo uye vanosarudza pusa dandadzo mufambo coefficient (CP) anoenderana 1,2; nokuti vaya vaiita muviri zvine mwero (3 pavhiki), unomutswa kusvika 1,375; vadzidzise nesimba (5 nguva mumazuva 7) inofanira kufungwa CP = 1,4625. Vashandi All manual, uyo apo vachiri vaneshungu pamusoro nokudzidziswa simba, inokwana KP 1,6375; avimbiswa kuzviita kakawanda zuva - 1.725; asi kana iri zvokuita kurovedza uye kuwedzera muviri basa, kuti Chinyorwa pachamera kuti kukosha 1.9. Both Zvirongwa ngaakudze chikuru simba yaunodya vachishandisa parameter ichi. In wokutanga (Harris-Benedict) kukarukureta iri sezvinotevera: 655.1 + 9.563 X uremu mu makirogiramu + 1.85 X nokukwirira masendimita - 4,676 X zera. Mugumisiro wacho ipapo vawanda ne KP. Izvi count ane chikanganiso duku murume ano (anenge 5%), Zvisinei dieticians vakawanda vanoshandisa chechipiri payakavakirwa. Kuziva kukwirira uye uremu Zvinogonekawo kuverenga inokosha muviri (CWA) zano Muffin-Dzheora (sezvo anonziwo - payakavakirwa Mifflin San Zheora) Vakadzi: 9,99 X uremu mu makirogiramu + 6.25 X nokukwirira cherata - 4,92 X zera - 161; nokuti varume: 9,99 X uremu mu makirogiramu + 6.25 X nokukwirira masendimita - 4,92 X zera + 5. The nezuva caloric anofanira kuva akaenzana vakapiwa tsika, kuti izvo zvinofanira kuwedzerwa 10% of chikuru muviri (simba rinoshandiswa zvokudya kugaya) uye Verengai zvikawanda kubudikidza coefficient basa: SEC = (CWA x BOV + 0.1) x KP.

iwe kana overenga simba yaunodya seizvi munhu anogona kuramba uremu hwako, asi kuderedza uremu unofanira kusika munhu dhefisiti, achidzikisa parutivi 500 kcal. Nokuti hwomutambarakede uremu overenga macalorie koridho. Nokuti izvi mugumisiro anofanira kuwedzera 100 kcal (yepamusoro muganhu) uye subtracted kubva kutanga digits 250 kcal (nechepazasi muganhu). Somuenzaniso, kana zvokudya zvinofanira kuva 1500 kcal (2000 - 500), rezasi panogumira mukoridho achava akaenzana 1250 kcal, uye yokumusoro - 1600 kcal. Kufunga calorific inotonhorera: mapuroteni (4 kcal) mafuta (9 kcal) uye makabhohaidhiretsi (3.75 kcal) pa 1 giremu ukuwo, mumwe anogona exchange macalorie BZHU uye uwandu nechimwe inotonhorera mune zvokudya. Mapuroteni vachava 0.3 X 1500 4 - vanenge 113 g, mafuta - 1500 0.2 X 9, kureva, vanenge 33 g makabhohaidhiretsi - 1500 0.5 X: .. 3.75 (vanenge 200 g). Saka caloric kukosha mapuroteni mune zvokudya zvingava akaenzana 450 kcal (113 d X 4), mafuta - 300 kcal (33 X 9), uye 750 kcal makabhohaidhiretsi (3.75 X 200).

mapuroteni

Kuongororwa nzira iyi pakuverenga nhamba zvinovaka muviri Via daily caloric kuteerera kuchikosha kukanganisa zvokudya, yakawandisa mapuroteni, kwemafuta uye kushaya shoma makabhohaidhiretsi. BZHU asati akaverenga ne dieticians mazano Kuomerera nzira pamusoro apa, zvakakodzera kufunga kuti ane nekumwisa mapuroteni kunotungamirira: kwakawedzera mutoro pamusoro zvomukati (kunyanya chitaka uye itsvo kutambudzika); kuwedzera wevasungwa kuti urea muropa; putrefactive dyspepsia (kuorera mazviri kwemapurotini ari muura); kunyanya mutoro pamusoro zvomudumbu turakiti. Mukuwanda puroteni ari kudya iri contraindicated vanhu vachitambura cheshuga (mhando 2), izvo kazhinji zvinoitika kufutisa.

mafuta

Rutapudzo zvinokosha kwezvakatipoteredza kuti cleavage mafuta-soluble mavhitaminzi A, D, E uye K inotungamirira nokuvhiringidzirwa simba uye epurasitiki kwavo basa. Kushatiswa ganda, bvudzi uye zvipikiri - kwekunze kuratidzwa kushayiwa mafuta uye mavhitaminzi. Hypovitaminosis A - ichi "usiku upofu», D - mwoyo, kurukutika, tsandanyama simba, pamuviri matambudziko, osteoporosis, chirwere cheshuga, uye kufutisa, E - achidzikisa ayo antioxidant zvazviri, thrombus inotungamirwa, kukura atherosclerosis; K - kuderera kweropa, wakawedzera rirambe richibvira permeability, Kuipa tishu patsva. Fat anowanzonzi "chakavanzika" pane mukadzi runako. Fitness vanodzidzisa kazhinji kudana BZHU pamberi overenga, kuteerera WHO nemitemo uye kudzivirira kunyanya mafuta rutapudzo. Kunyange kuzviomesera chaizvo zvokudya nechepazasi yakaoma ngaasungirire inokosha inotonhorera kushandiswa - 0,8 g pa 1 kg muviri uremu. Kuderedza caloric yaunodya nokuda nani kushandisa utano mafuta (miriwo mafuta) uye kuderedza uwandu kutsanya makabhohaidhiretsi.

makabhohaidhiretsi

The zvinokosha zvinoumba zvinhu izvi - uye disaccharides monosaccharides. Dzavo nepakati chendangariro zvizere kushanda tsandanyama ezvinhu, kunosimbiswa uye kuita basa kuzviita. Nokusava zvinhu izvi slimming ruzivo zvachose kuneta, kurwara, atadze kushanda zvakanaka zvomusoro tsinga. Kana zvakawandisa makabhohaidhiretsi murume anouya vanotyisidzira kufutisa, chirwere cheshuga uye nezvinetso zvomudumbu maitiro. Zvinozivikanwa kuti zvinoriumba izvi zvinopa simba kuti muviri zvigadzirwa uye kufudza uropi, saka zvokudya zvinofanira kuva kwakakwana mari kunzwisisa (indigestible) kana kunonoka makabhohaidhiretsi, achipa simba uye saturation. A anokurumidza nyore carbohydrate yaunodya zvakanakisisa kuderedza navo uye kwete kudya masikati, kana muviri kupfuura vafanorongerwa kutendeutsa vave mafuta.

How kuverenga BZHU slimming

For zvakarurama kukarukureta pakati nhamba zvinovaka muviri ari kudya uye yemitambo kudya nyanzvi dzinokurudzira nutritsologii huru parameter kushandisa uremu hwomunhu mu makirogiramu. Normal mapuroteni Saka vachaita zvinodiwa dzakawanda (1 g pa 1 kg muviri uremu) uye aida mafuta dhefisiti (400-500 inokwana zviyero) yakawanikwa nokuda zvakakwana rutapudzo mafuta uye makabhohaidhiretsi. Dzinoderedza kuva maererano, uye vari kutyora dzemunharaunda muganhu kuti zvinokosha WHO vanorumbidza, kuchinja zvinonyatsorehwa kalorazh. Chete nenzira iyi vachakwanisa zvakarurama kuverenga huwandu BZHU pasina nokusika kusaenzana mune zvokudya, uye somugumisiro, kurasikirwa uremu kuchaitika wakasununguka uye ngozi pautano. Chete nevatambi, refu nguva mubasa pakurovedza simba, vanhu vari shamwari mutambo zvose hwake, muitiro kuvaka tsandanyama nomoto subcutaneous mafuta (muviri-nokuomesa) Rinobatanidzwa zvakawedzera kudyiwa dzakaonda mapuroteni, pamwe zvinoderedza huwandu makabhohaidhiretsi mune zvokudya. Zviitwa izvi inoitirwa pavanoparidza kunenge yepurogiramu yacho yose, saka kana muviri zvine mwero nyanzvi regai zano kuzvishandisa pachako.

BZHU: sei kuverenga nhamba yavo imwe dhishi

Wakabata pamwe mafuta nezuva kudya uye pakuverenga simba kukosha nechimwe zvinovaka muviri ari zvokudya, zvakakodzera huwandu mapuroteni, mafuta uye makabhohaidhiretsi zviri nerimwe takagadzirira ndiro. Kuverenga kudikanwa ruoko ane zvombo zvekushandisa pachavo: kicheni zviyero, macalculator, matafura mafuta chikafu yakatsvuka - uye kuita chikafu dhayari. Ivo kuchabatsira kuverenga BZHU madhishi kamwe, uye mune ramangwana kushandisa vakagadzirira akagadzirwa tsika. Mukuwedzera, Blog achava mashoko pamusoro wako madyiro, izvo zvakaitika kutyorwa anogona nguva dzose kugadziridzwa. Chokutanga nokuyera zvigadzirwa zvose uye overenga zvavo zvachose caloric kukosha, kusanganisira simba ukoshi zvinovaka muviri ari mbishi chimiro. Vanozivawo vakagadzirira zvokudya uremu (Tikabvisa kurema pani runodiwa). Mvura haina macalorie. Somuenzaniso, simba kukosha 100 magiramu akaoma Buckwheat yaiva 336 zviyero, Porridge kwazviri ubike uye anoyera 200 magiramu, asi zvinonyatsorehwa kalorazh yakaramba chete - 336 dzakabatana. Naizvozvo, 100 magiramu ose akapera nechipiriso achava caloric ukoshi 168 dzakabatana. The zvakakanyiwa namafuta zvokudya Mishonga makirisito chigadzirwa vanofanira kuwedzera 20 muzana - simba kukosha soka mafuta munguva Kupisa kurapwa. Grilled chicken anova mukuru-mafuta chimwe muzvitatu, uye hove dzakaomeswa nokuda mwando kurasikirwa - kaviri. The munyu, pamwe nemvura, hapana macalorie. Muto kusiya cheshanu zvachose macalorie pakati kwakafumuka chigadzirwa (20%), izvo vakabika mairi (nyama, hove, muriwo kana notumwe). Michero uye muchero compote kupa chetatu chavo caloric kugutsikana (30%).

Tips

Fitness vanodzidzisa pamaitiro yakarumbidza kuzvigutsa pakuverenga nomumwe ratios BZHU kuenda mhiri zvishoma tsika: mapuroteni (kanenge 1 g pa 1 kg muviri uremu), mafuta (kwete asingasviki 0,8 g pa 1 kg) uye carbohydrate - kwete asingasviki 50 g pazuva (achiita zvaidiwa ezvinhu kuderedzwa carbohydrate zvokudya keto koshesa uwandu mapuroteni ari kudya). Kana kutanga uremu womunhu muviri kuti zvakakwana guru uremu, nani akabata BZHU kukarukureta matanho (pashure ose vakarasika 5-10 makirogiramu).