Ko calori yako inoda kuchinja sei kana iwe uzere? Zvichida chinangwa chako kuchengeta uremu hwemuviri kana kurasikirwa nemutoro, kuziva kuti nhamba iyi inobatsira. Pasinei nokuti uri muduku kana mukuru, nhamba yekoriori yaunofanira kupedza zuva rega rega inopesana maererano nehutano hwako, hurefu, uremu, kuumbwa kwemuviri uye, zvichida kupfuura zvose, basa rekuita.
Maorikori akaenzana emvura muzvokudya.
Kana iwe ukatora mamwe makoriri kupfuura iwe unoshandisa kuburikidza nemitemo yemuviri (kufanana nekudya uye kufema) uye zvinhu zvekuita (zvose kubva pakumirira, kuvhunduka, kana marathon kumhanya), iwe uchatora uremu. Kana iwe ukadya zvishoma maekoriki kupfuura muviri wako unopisa zuva rega rega, iwe uchagadzira kukanganisa kwekoriori, uye uchazopedzisira uchinge ureruke uremu.
Iwe Unoda Zvishoma Zvikero Sezvaunoberekwa Nokuda kweMuscle Loss
Sezvo vanhu vachikwegura, vanowanzodikanwa mashoma emakirori, kazhinji nokuti havagoni kuita basa. Basal metabolic rate inowedzerawo kudarika nguva. Zvinowanzotaurwa kuti vanhu vane maronda akawanda pamuviri wavo vachapisa makoriri akawanda (kunyange pazororo) kupfuura mumwe munhu asinganyanyi mutsvuku nokuti mishonga inosuruvara inowedzera kushandiswa kwemagetsi kudarika mafuta-kunyange chiyero icho metabolism chingawedzerwa nyaya yekukakavadzana .
Calorie Inodiwa Kuchengetedza Ikozvino Kuwedzera
Mazana emakoriri anodiwa mumuviri wako kuti urambe uine uremu huno?
Sangano reNational Institute on Aging rinopa mazano anotevera, evanhu nevarume vanopfuura makore makumi mashanu.
Calorie Zvinoda Vakadzi Pamakore 50
| Chiitiko Chikamu | Daily Calorie Requirement |
| Kwete muviri unoshanda | Inenge 1 600 makoriro / zuva |
| Zvimwe zvinoshanda | Inenge 1 800 makorikori / zuva |
| Mararamiro anoshanda | Inenge 2 000-2200 makori / zuva |
Calorie Matambudziko Evanhu Pamakore 50
| Chiitiko Chikamu | Daily Calorie Requirement |
| Kwete muviri unoshanda | Inenge 2 000 makorikori / zuva |
| Zvimwe zvinoshanda | Inenge 2 200-2400 makoriro / zuva |
| Mararamiro anoshanda | Inenge 2 400-2800 makoriro / zuva |
Mukuwedzera kune kuchinja kwezvinodiwa zvako zvezuva nezuva, iwe unogona kuonawo kuchinja kwechimiro chemuviri wako sezvaunokura, kunyange iwe usingagoni kuwedzera kuwanda. Kushandurwa kwemafuta kusvika mukatikati memuganhu kunowanzoonekwa kuvakadzi mushure mekupera kwemwedzi, uye mumarume, nekuda kwekudzikisa maitiro e testosterone.
Zvinyorwa zvinodiwa sezvamunoita
Nenzira, vanhu vanopfuura makore makumi manomwe vanowana chido chavo chichiderera, sezvo basa ravo rekuita nehutachiona hwemagetsi hunodonha. Izvi zvinokonzera zvinetso zvekudya sezvo vachida mavitamini nemaamera sevanhu vaduku uye kunyanya kana zvasvika kune zvinovaka muviri seproteine uye vitamini D.
Kuti urambe uine hutano uye udzivise zvirwere, tevera chirwere chinopesana nekukwegura chinoumbwa nemhando dzakasiyana dzezvibereko, miriwo, nyama dzakakonda, hove, mafuta ane utano, uye zvokudya zvakakwirira mu fiber. Sezvo vakwegura vakuru vane cheku kana kumedza matambudziko vanogona kubuda pachena kwekudya kwepamusoro-fibhi, vatsvakurudzi vekudya zvinovaka muviri vakashandura zvinorayira zvekudya zvezuva nezuva kuti vasanganise michero yakagadzirwa uye yakagadzirwa nemakwenzi (pasina shuga yakawedzerwa kana munyu).
Green smoothies -a kusanganiswa kwemafuta nemichero-uyewo inopa nzira iri nyore yekuwedzera kushandiswa kwako kwezvibereko zvitsva izvo zvingava zviri nyore kugadzira uye nyore nyore kumedza.
Sources:
Zuva Peji: Healthy Eating pashure pe50. NIH National Institute on Aging Public Information Sheet.
Alice H. Lichtenstein, Helen Rasmussen, Winifred W. Yu, Susanna R. Epstein, naRobert M. Russell. "Yakashandurwa MyPyramid yeVakuru Vakwegura." J. Nutriti. January 2008 vol. 138 no. 1 5-11.
Charles E Matthews et al. "Nhamba yenguva inoshandiswa muzviito zvekugara uye yekukonzera-kuurayiwa kwevanhu vakuru veUnited States" Am J Clin Nutr February 2012 vol. 95 no. 2 437-445.