Points Diet Calculator

Zvemukati

• Maitiro ekuverenga iyo nhamba yemapoinzi anotenderwa
• Nhanho 1:
• Nhanho 2:
• Nhanho 3:
• Huwandu hwemapoinzi echikafu chimwe nechimwe
• Points mitemo yekudya

Chikafu chePoints chinovakirwa zvakanyanya pamakoriori echikafu, uye munhu wega wega ane huwandu hwenongedzo dzavanogona kushandisa mukati mezuva, vachiverenga kukosha kwechikafu chimwe nechimwe. Nekudaro, kunwiwa mukati mezuva rese kunofanirwa kuve kwakarongwa zvinoenderana nezvibodzwa izvi, uye chero chero mhando yechikafu inogona kudyiwa.

Kuve nekutarisisa kwakanaka kwemapoinzi kunofanirwa kunyora pasi zvese zvekudya uye huwandu hwakadyiwa mukati mezuva, izvo zvinobatsira zvakare kufunga nezve izvo zvinodyiwa uye kudzidza kudzidza zvirinani zvine hutano chikafu, izvo zvinowanzo shandisa mashoma mapoinzi pane chikafu .

Maitiro ekuverenga iyo nhamba yemapoinzi anotenderwa

Huwandu hwemapoinzi anotenderwa kuti munhu mumwe nemumwe adye mukati mezuva rose anosiyana zvichienderana nebonde, kureba, huremu uye mhando yechiitiko chemuviri chinoitwa.

Nhanho 1:

Iko kuverenga kwekutanga kunoitwa kuti uzive iyo Basal Metabolic Rate (BMR), zvinoenderana neanotevera mafomula:

Vakadzi:

• Makore gumi kusvika gumi nemasere: Kurema x 12.2 + 746
• Makore 18 kusvika makumi matatu: Kurema x 14.7 + 496
• Makore makumi matatu kusvika makumi matanhatu: Kurema x 8.7 + 829
• Anopfuura makore makumi matanhatu: Kurema x 10.5 + 596

Varume:

• Makore gumi kusvika gumi nemasere: Kurema x 17.5 + 651
• Makore 18 kusvika 30: Kurema x 15.3 + 679
• Makore makumi matatu kusvika makumi matanhatu: Kurema x 8.7 + 879
• Vanopfuura makumi matanhatu +: Kurema x 13.5 + 487

Nhanho 2:

Mushure mekuverenga uku, zvinodikanwa kuti uwedzere mutengo pamwe nekurovedza muviri, nekuti avo vanoita kurovedza muviri vane mvumo yekushandisa mamwe mapoinzi mukudya. Kune izvi, zvakakosha kuti uwedzere kukosha kunowanikwa kubva kuTMB neicho chiitiko chiitiko, zvinoenderana netafura pazasi:

Nekudaro, mukadzi wemakore makumi mana ane makirogiramu makumi matanhatu, semuenzaniso, ane BMR ye1401 kcal, uye kana achiita zvekuita muviri kanenge 3x / svondo, anozove nemari yakazara ye1401 x 1.35 = 1891 kcal.

Nhanho 3:

Mushure mekuona kuti mangani macalorie aunoshandisa mukati mezuva rese, iwe unofanirwa kuverenga kuti mangani mapoinzi iwe aunobvumidzwa kushandisa kuti uderedze uremu. Kuti uite izvi, iwe unofanirwa kuganhura macalorie ese ne3.6, inova iyo huwandu hwenongedzo inodiwa kuchengetedza huremu. Nekudaro, kuti uderedze huremu, zvinodikanwa kudzikisa mazana maviri kusvika mazana matatu ehuwandu hwese hwakawanikwa.

Mumuenzaniso wakapihwa nemukadzi ane makore makumi mana ekuberekwa, kuverenga kunoita seizvi: 1891 / 3.6 = 525 mapoinzi. Kuti arasikirwe nehuremu, anofanirwa kudzora mazana maviri eiyo huwandu, achisiya 525 - 200 = 325 mapoinzi.

Huwandu hwemapoinzi echikafu chimwe nechimwe

Mune iwo madhayeti edhayeti, chikafu chega chega chine chakakosha poindi iyo inofanirwa kuverengerwa zuva rese. Semuenzaniso, miriwo yakaita radish, madomasi uye chard yakakosha mapoinzi e0, nepo miriwo yakaita senhanga, beet uye makarotsi akakosha gumi mapoinzi. Muto wacho unosiyana pakati pe0 ne40 poindi, nepo 200 ml yechinwiwa chinotonhorera inokwana makumi maviri nemana. Chingwa cheFrance, semuenzaniso, chinodhura makumi mana mapoinzi, iwo mutengo wakangofanana ne1 diki yuniti yetapiri.

Nekudaro, mune chikafu ichi, zvese zvekudya zvinoburitswa, uye chikuru kutarisirwa kunofanira kutorwa kusapfuure huwandu hwakazara hwemapoinzi anotenderwa pazuva. Nekudaro, kudya chikafu chakaringana nezvikafu zvine hutano, senge michero, miriwo uye chikafu chizere, zvinobvumidza kudyiwa kwechikafu chakakura, icho chinopa kunzwa kukuru kwekuguta uye kusiya nzara kwenguva yakareba. Kuti uwane runyoro ruzere rwechikafu uye mapoinzi, tinya: Tafura yezvikafu zvemapoinzi dhayeti.

Points mitemo yekudya

Pamusoro pekuremekedza huwandu hwese mapoinzi anotenderwa pazuva, kuti ukwanise kudzikira uremu nechikafu ichi zvinodawo kutevedzera mimwe mitemo, senge:

• Usapfuure huwandu hwemapoinzi ezuva nezuva;
• Usapfuure chikafu chinodyiwa;
• Usatsanye uye usamhanyisa mapepa rimwe zuva kuti uashandise pane rinotevera;
• Usapinze mapoinzi akati wandei pane akaderedzwa mashoma;
• Usadye zvinopfuura zvekudya zvishanu zvakaiswa zero zero pazuva;
• Kana iwe uchirovedza muviri, iwe unowana mamwe mapoinzi, asi iwo anogona kungoshandiswa chete pazuva rimwe chete;
• Usadya mashoma pane makumi maviri nematanhatu mapoinzi pazuva
• Mushure mekurasa 5 kg iwe unofanirwa kuverenga huwandu hwemapoinzi iwe aunogona kumedza pazuva.

Kudya kwekusona kunogona kuitwa pamba, wega kana kuperekedzwa.