Pehea e hoʻomaulia i BZHU: hiʻona, hae, a koi

E malama i physical hola, Muscle paha kau o ka holomua ke kaupaonaʻana poho he kanaka pono ka pāʻana i kāuʻai, ike pehea e ho omaulia BZHU, e hooholo i ka ikehu a me ka'aiaola waiwai o kēlā me kēia ai ka lukuʻia. Pono e kiai ana i nā hoʻololi i loko o kā lākou mau kino paona kanaka ho'āʻo like 'āwīwī i hiki ke kiʻi pohaku uinihepa, o ke keu i nā kilo slimming, nānā i kouʻai a me ka hoemi kona'aiaola waiwai. Akā, i kekahi manawa i ka makemake no kokololio hualoaʻa Radio heʻino'ōlelo hoʻomakeʻaka me ia. No ke aha?

Ke kumu waiwai o ka meaʻai

I ka maikaʻi hopena o ke kaupaonaʻana poho hiki ke loaʻa ma ka pono i ka ho omaulia ana o caloricʻai ana, a me ka ikehu waiwai io o kela a me keia o ka hoʻohana 'ia huahana. Hoole ana i ka ai, debilitating pololi hahau a me questionable Mono-ʻai mea i nā palapala wale i ke kino, akā, pinepine i eha ka waiʻona ma ke o ka discomfort. I ka Ia manawa kupono lākiō o ka pono keia mau mea eiiiiiaiou ma ka ai hoʻolako i ke kino a me ka pono nui o ka ikaika no ka piha ola ana losing kaumaha kōkua a pau, e kūkulu i ko lakou moe huahelu, maluhia Kaniak pakele o ke keu i nā kilo. Most 'oihana'ōlelo aʻo, e hai ana pehea e hoʻomaulia BZHU na kanaka, e kōkua ma muli o kā lākou kau paona ana, e imi ana e kūkulu Muscle a lilo aku ke kaupaonaʻana, kuhikuhi ua hoʻopili ia MEA puke maʻamau, no ka pono no kou kino. Wahi a ka 'Oihana, kanaka ola kino a me ka mama no hoi hilinaʻi ma ka kela la i keiaʻai ana o ke kumuʻiʻo (1 g. No 1 kg kino paona), momona (1.1 g. I loko o ka ia buke) a me carbohydrates (4g, niioaaonoaaiii). Kēia kumu o lākiō BZHU fits ka "ala hele" - mai ka 10 a hiki i 15% kumuʻiʻo, 30 e 35% momona a me ka 50 i ka 60% carbohydrate. Akā, he nui hola trainers waiho aku kā lākou mauʻoihana e hoʻoleʻa aku ma mua oe hoʻomaulia BZHU no ke kaupaona lilo, e hoʻohana i ka noaia: 30-35% kumuʻiʻo, 10-15% momona, 50-60% carbohydrate. A i 'ole e like me ka hiʻohiʻona: 30/20/50. Ma keia haʻilula, i ia ke kumuʻiʻo uncharacteristic ikehu hana kahi o ka momona.

I ka moʻolelo o ke "gula" ke kaupaonaʻana lilo manaʻo

I mea e malama i ka maʻamau kaumaha, akamai ma ka panina pili BZHU nā huna i loko - 1: 1: 4. Kēia uku pakeneka mea like penei: 14/31/55 a me ka huina o 2400 kcal. Nutritionists manaoio ia no ka hoʻokō kaumaha lilo ana nā mea maʻi dietary ikehu hiki ke hoemi ia ma ka hapalua, a hiki i 1200 kcal. Emi i ka kela la i keia uku o nā polokina mea hiki ole, nolaila, ka mea iʻoki carbohydrates a me nā bipi kūpaluʻia. Mai ka lākiō o 4/9/16, a hookui mai i ka 29, 14, e kaʻawale, unuhi huahelu mai kaikea 5 a me ka 9 - mai carbohydrates. E like me ka hopena, e haʻalele 4/4/7, ua pakeneka hana 27/27/46. Hoemi momona a me ka polopelema nā polokina me carbohydrates, 'Oihana lawe mai i kekahi ao haʻilula, e kokua i ka ike ana, e hoʻomaulia BZHU slimming: 30/20/50. Akā, i kēia noaia mea i pololei ia wale no ka calorieʻai o 1.200 huahelu! I kēia manawa, ke Institute o kou kino me nā hipa kāne hookupaa no diem holo 'awelika o ka hokii no ka makua: kumuʻiʻo - ole e emi malalo o 70-105 g. (10-15% o kaʻai no ka lā) a me ke kaikea me ka'ālike kaumaha i loko o nā huna, akā, 30-35% o ka ikehuʻai ana. Ke koena unuhi i loko o ka nui o ka māhuaola aie i kanaka physical haʻawina.

Popular lākiō i ka ho omaulia haʻilula māhuaola i loko o kaʻai

No ka ho omaulia BZHU ana ma ke kumu o nā pono nā papakuhikuhi - ka Harris-Benedict (i manaoia ma ka 1919 a me ka Hoʻololi 'ia e kona mau wā) a me Mifflin San Zheora ho oholo wae wale nei (i ka 2005), e pono e hooholo i kekahi ua losing kaumaha hou. No ka poʻe e kāpae'ōlelo haʻuki a me ka makemake o OE pastime ka hoʻoneʻe kaʻi lau waiwai (CP) hoʻopili like ia 1,2; no ka poe i hana i ka lōpū hoounauna (3 manawa i ka pule), ka mea ala i 1.375; lńkou paakiki (5 manawa i 7 lā) e e noonoo CP = 1,4625. All manuale poe hana, ka mea ana nō passionate e pili ana i ka ikaika aʻo, pono KP 1,6375; hoʻoili intensively kekahi mau manawa i ka lā - 1.725; akā, inā i keia mumulu mai haʻalele 'ana o ke aʻo a me ka hoʻokomo i ka hoʻoponopono hana, e ulu ka manuale i ka waiwai o ka 1,9. He mau manaʻo helu iniiaiie ikehuʻai ana ka hoʻohana 'ana i kēia aiao. Ma ka mua (Harris-Benedict) i ka ho omaulia mea like penei: 655.1 + 9.563 m kaumaha i loko o kg + 1.85 m kiekie ma ka knm - 4,676 m makahiki. Ka hopena ua laila hoonuiia e ka KP. Keia huina, he uuku hewa no ke kālā no ke kanaka (ma kahi o 5%), nae ka hapanui dieticians hoʻohana i ka lua o ka haʻilula. E ike ana i ka mea kiʻekiʻe a me ka kaumaha mea i hiki, e hoʻomaulia i ka kumu o pūnao (CWA) noaia Muffin-Dzheora (kapaʻia nō hoʻi e like me - haʻilula Mifflin San Zheora) Women: 9,99 m kaumaha i loko o kg + 6.25 m kiekie ma ka knm - 4,92 m makahiki - 161; no na kanaka: 9,99 m kaumaha i loko o kg + 6.25 m kiekie ma ka knm - 4,92 m makahiki + 5. nele ka kela la i keia caloric ia e like me ka loaa loina, i ka i pono e hoʻohuiʻia 10% o ka kumu o pūnao (ikehu hoʻohana no ka ai digestion) a me ka puu dala ua hoonuiia ma ke kaʻi lau waiwai o ka ha awina: pauku = (CWA x BOV + 0.1) x ka KP.

A hiki aku oe e huli ikehuʻai ana i loko o kēiaʻaoʻao o ka kanaka ke malama i kou kaumaha, akā, e lilo ke kaupaonaʻana oe pono e ho okumu i ka nele, hoemi ia ka 500 kcal. No ka nohoʻana ma ke kaupaonaʻana pohō ho omaulia calories ala hele. No keia hopena, i ka loaa hopena mea pono e hookui 100 kcal (luna kali) a unuhi mai i ka loiloi mua huahelu 250 kcal (haʻahaʻa kali). No ka laʻana, ina o kaʻai e e 1500 kcal (2000 - 500), ka haahaa palena o ke ala hele, e e like i ka 1250 kcal, a me ka luna - 1600 kcal. E noonoo pono i ka calorific nutrient: kumuʻiʻo (4 kcal) momona (9 kcal) a me carbohydrates (3.75 kcal) no 1 gram, niioaaonoaaiii, i kekahi ke ho omaulia calories BZHU a me ka nui o kēlā me kēia nutrient i loko o kaʻai. Nā polokina e e 0,3 m 1500 4 - ma kahi o 113 g., Momona - 0.2 m 1500: 9, 'o ia hoʻi, ma kahi o 33 g. O carbohydrates - 0.5 m 1500: .. 3.75 (ka hola 200 g). Penei, ka caloric cia o kumuʻiʻo i loko o kaʻai makemake e like me 450 kcal (113 g. M 4), i ka momona, - 300 kcal (33 X 9), a me ka 750 kcal carbohydrates (3.75 m 200).

nā polokina

Critique o ka mahuaola mea hoʻopili i ka ho omaulia iaoia ka hoʻohana 'ana i ka kela la caloricʻai ana uku noonoo ana i ka nui ei i loko o ka ai, excessive dala o ka kumuʻiʻo, momona a me ka nele o ka uuku nui o carbohydrates. Mua BZHU pōpilikia ma dieticians kōkua loʻohia i ka luna iaoia, ia mea pono e noonoo i ka oi ana o nā polokina hiki aku ai i: a mahuahua nui haawe ana ma luna o ka mea na nā loko (oi ake a me ka hakuʻala hoomanawanui); mahuahua o ka lehulehu o ka urea i loko o ke koko; putrefactive dyspepsia (awi aku ana o nā polokina i loko o ka AeXIeAaOIePEAaI); excessive e haawe i ka digestive'āpana. Ka nui o ke kumuʻiʻo i loko o kaʻai ua contraindicated no kanaka e loaa ana mai ka mimikō ( 'ano 2), i mea pinepine ia ma obesity.

kona kaikea a

Ka ho'ēmiʻana o ka nui 'ia no ka cleavage o ka momona-wailana nā wikamina A, D, E a me K hiki aku ai i ka hoʻohuikau' o ko lākou ikaika a me ka ea kuleana pili i. Mea hōʻemi o ka ili, lauoho a me nā mākia a - ka waho hoike ana o ka deficiency o ke kaikea a me nā wikamina. Hypovitaminosis A - keia "po makapo», D - kaumaha, ka luhi, Muscle nawaliwali, ka hapai pilikia, osteoporosis, mimikō, a me ka obesity, E - hoemi kona antioxidant kanawai, thrombus ho okumu, i ka ulu ana o ka atherosclerosis; K - emi i loko o ke koko clotting, mahuahua capillary permeability, mea hōʻemi o'aʻaʻa e noho. Kona kaikea a ua pinepine kapaia "ka malu" o ka wahine maikai. Fitness trainers pinepine kahea mua BZHU ho omaulia, e lohe i ka MEA hae, a nuiʻole ka momona ka ho'ēmiʻana. E like no ka loa ikaikaʻai lalo, noho pilikia kaula nui nutrient hoʻohana - 0,8 g. No 1 kg kino ke kaumaha. I ka ho'ēmi i caloricʻai ana ma muli o ka maikaʻi hoʻohana ana i ola i ka momona, (nō aila), a emi i ka nui o ka hoʻokēʻai carbohydrates.

carbohydrates

Ka loa waiwai eiiiiiaiou o kēia mau waiwai - a disaccharides monosaccharides. Lākou koena e hōʻoiaʻiʻo i ka piha functioning o ka muscular'ōnaehana, e hooikaika ana ia a me ka hana ana i hana intensively. Me ka nele ana o kēia mau waiwai slimming ka hoao ana huina exhaustion, maʻi, malfunction o ka Central ko mākou hopohopo nenoaiu. Ma ka hihia o ka oi carbohydrates e hele mai ana ke kanaka Hoʻoweliweli 'o ia i ka obesity, mimikō a me ka pilikia a me ka digestive nenoaiu. Ua ua ike ia mau eiiiiiaiou i ikehu no ke kino huahana, a hānai i ka lolo, no laila, i kaʻai, e lilo ia i lawa helu o Ka Uluwehi O Ke (indigestible) a lohi carbohydrates, e haawi ana ka ikaika a me ka saturation. A hoopoina koke ana o na mea carbohydrateʻai ana ka pono e kń ia, aʻaʻoleʻai i loko o ka auina la, i ka wa a ke kino ka loa predisposed e hoohuli ia lakou i loko o momona.

Pehea e hoʻomaulia i BZHU slimming

No ka pololei i ka ho omaulia ana o ka lākiō o māhuaola i kaʻai a me ka haʻuki kino 'Oihana waiho aku nutritsologii ka papa kuhikuhiE aiao e hoʻohana i kekahi kanaka i ka kaumaha i loko o kilograms. Normal kumuʻiʻo pela, e hoʻonohonoho 'mau hae (1 g. No 1 kg kino paona) a me ka makemake e halawai me calorie nele (400-500 huahelu) ua loaʻa ma muli o ka nui kūpono ka ho'ēmiʻana o ka mea momona a me ka carbohydrates. Emi i ka pono, e ia ma ka like no, a me ka 'aʻe ana i nā kūmau o ka mokuna e e nui MEA koi, hoʻololi' ia ai ka pono kalorazh. Wale i loko o kēiaʻaoʻao, e e hiki, e pono e huli i ka nui o BZHU me ka pili ana imbalance i loko o kaʻai, a me ka hopena, losing ke kaupaonaʻana, e lawe wahi oluolu a me ka maluhia no ka ola. Wale no ka 'âlapa, lōʻihi manawa pū ma ka ikaika aʻo, kanaka i mau hoa me ka sport a pau kona ola, i ke kaʻina hana o ke kūkuluʻana Muscle ma ka umu ahi e subcutaneous momona (kino-ka maloʻoʻana) ua pili me ka mahuahua hokii o wīwī kumuʻiʻo, a me ka ka ho'ēmiʻana i loko o ka nui o carbohydrates i loko o kaʻai. Mau hana i paʻa i loko o ka huipūʻana i nā koi o ka polokalamu a pau, no laila, ka wā lōpū hoounauna kilo'ōlelo mai e kūkā, e hana ia oe iho.

BZHU: pehea e ho omaulia i ko lakou helu ana ma kekahi pa, oia no

I hana i kela la i keia calorieʻai a me ka helu ana i ka ikehu waiwai o kela a me keia o na māhuaola i loko o kaʻai, ka mea i pono e hooholo i ka nui o ke kumuʻiʻo, mea momona a me ka carbohydrates iloko o kela a me keia o ka hoomakaukau mau kiaha. No ka ho omaulia i ka pono, e kahiko iho ia lakou iho me ka arsenal o ka mea paahana. Lumi kuke unahi, m'kini helu, papa calorie maka ai - a e ka ai diary. Ka mea, e kōkua i ka hoʻomaulia BZHU mau kīʻaha, hoʻokahi houʻana, a ma ka wā e hiki mai, e hoʻohana i ka makaukau-i nā loina. Eia hou, i ka moʻomanaʻo e ia i kekahi kumu o ka 'ike e pili ana i kau aiʻano, a ma ka hihia o ka' aʻe 'hiki a pau e like. I hoʻomaka me kaupaona nā huahana a hoÿomaulia i kā lākou mau huina caloric waiwai, a me ka ikehu cia o māhuaola i ka maka palapala. No hoi i hoomakaukau i na meaʻai ke kaupaonaʻana (unuhi i ke kaumaha o ka pā ua koi 'ia). WaiʻAʻohe calories. No ka laʻana, ka ikehu waiwai io o ka 100 nā huna maloʻo buckwheat dala i 336 huahelu, porridge mea hoʻolapalapa, a kaupaona 200 nā huna, akā, i ka pono kalorazh koe i ka ia - 336 huahelu. No laila, e loaʻa 100 nā huna o ka pau cereal he caloric waiwai o 168 huahelu. Ka palaiʻai dietary kāna mau 'ōlelo huahana Pono e hookui 20 pakeneka - i ka ikehu waiwai o alohaʻia mai lākou aila i ka wela lapaau. Grill moa i ke kiʻekiʻe-calorie kekahi kolu, a me ka iʻa maloʻo ma muli o ka ona mau poho - palua. I ka paʻakai, a me ka wai,ʻaʻohe calories. Ke kai e waiho i ka hapalima o ka huina calories o ka maka huahana (20%), a moʻa ma laila (ʻai, ka iʻa, ka lau a me fungi). Hua a me ka hua compote haawi i ka hapakolu o ko lākou caloric maʻiʻo (30%).

kōkua

Fitness trainers ma ka hoʻomaʻamaʻa paipai no ka hoʻoponopono 'helu kanaka ka lākiō. BZHU e hele ma kela aoao o ka palena iki loina: kumuʻiʻo (ma ka liʻiliʻi loa 1 g. No 1 kg kino paona), momona (ole e emi malalo o 0,8 g. No 1 kg) a me ka carbohydrate - ole e emi malalo o 50 g. no ka lā (i loko o kaʻaeʻana me na olelo o ka haʻahaʻa-carbohydrateʻai keto predominant ka nui o ke kumuʻiʻo i loko o kaʻai). Inā ka hoʻomaka kaumaha o na kanaka kino a hiki i ka lawa ka nui kaumaha lilo, i ka maikaʻi paʻa BZHU i ka ho omaulia kahua o ka hoʻonaʻauao (ma hope o kela nalowale 5-10 kilograms).