Amene anayesa kalori zakudya ndi slimmed pansi ndi ubwino wa kalori zakudya

Amene anayesa kalori zakudya ndi anataya thupi

Chimodzi mwa makiyi athanzi komanso othandiza kuwonda ndi ma calories.
Zingakhale zovuta kumvetsetsa kuchuluka kwa ma calories omwe thupi limafunikira komanso kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa tsiku lililonse.
Koma munthu akasankha kutsatira zakudya zama calorie, zimakhala zosavuta kuwerengera kuti ndi zopatsa mphamvu ziti zomwe angadye komanso zomwe ayenera kupewa.
Zotsatira za zakudya zama calorie zimakhala pakudya zopatsa mphamvu zochepa kuposa momwe thupi limafunikira kuti likhalebe lolemera.
Njira yogwirira ntchito ndiyo kudziwa ma calories omwe mukufunikira malinga ndi msinkhu wanu, jenda, ndi msinkhu wa zochitika zolimbitsa thupi, ndiyeno pang'onopang'ono muchepetse kudya kwa ma calories kuti mupange kusiyana koipa pakati pa zopatsa mphamvu zomwe zimadyedwa ndi zopatsa mphamvu.
Kafukufuku wambiri wasayansi achita kafukufuku wokhudza mphamvu ya zakudya zama calorie pakuchepetsa thupi.
Maphunzirowa afika pa zotsatira zolimbikitsa, chifukwa adawonetsa kuti kudya zakudya zama calorie ndi kopindulitsa pakuchepetsa thupi komanso thanzi.
Mwachitsanzo, munthu amene amafunikira ma calories 2000 patsiku kuti asunge kulemera kwake akhoza kuchepetsa ma calories 1500 mpaka 1800 patsiku kuti achepetse thupi panthawi yoyenera.
Chimodzi mwazabwino zazakudya zama calorie ndikuti ndizokhazikika ndipo zimatha kupangidwa mogwirizana ndi zosowa za munthu aliyense.
Mutha kuphatikiza zakudya zamitundu yosiyanasiyana muzakudya zanu ndikusangalala kudya zakudya zomwe mumakonda, ngakhale muyenera kuyang'ana magawo ndikuyang'ana pazakudya zofunika.
Kuphatikiza apo, mutha kusinthanso zopatsa mphamvu ngati mukufuna kukulitsa minofu kapena kukonza masewera olimbitsa thupi.
Ngakhale pali maubwino ambiri okhudzana ndi zakudya zama calorie, muyenera kulabadira kufunikira kolinganiza zakudya ndikuwonetsetsa kuti mukudya zakudya zonse zofunika.
Onetsetsani kuti mukupeza mapuloteni okwanira, fiber, mafuta athanzi, mavitamini ndi mchere.
Pamapeto pake, kuphatikiza zakudya zathanzi, zolimbitsa thupi ndi masewera olimbitsa thupi tsiku ndi tsiku kudzakuthandizani kuti mukhale ndi zotsatira zooneka bwino zochepetsera thupi.

Zakudya zama calorie

Zakudya za kalori ndi zakudya zomwe cholinga chake ndi kuchepetsa chiwerengero cha zopatsa mphamvu zomwe munthu amadya patsiku.
Izi zimachitika posankha zakudya zokhala ndi zopatsa mphamvu zochepa komanso kuchepetsa zakudya zokhala ndi mafuta ambiri ndi shuga.
Zakudya zama calorie ndi imodzi mwazakudya zotchuka komanso zokondedwa kwa anthu ambiri omwe amafuna kuchepetsa thupi komanso kukhala ndi thanzi labwino.

Njira yazakudya zama calorie imaphatikizanso kudya zakudya zazing'ono, pafupipafupi tsiku lonse, osati kudya zazikulu ndi zazing'ono.
Izi zimathandiza kulimbikitsa kagayidwe kachakudya komanso kupewa kumva njala yayikulu.

Munthuyo amathanso kudziwa kuchuluka kwa ma calories omwe akufuna kudya patsiku, malinga ndi cholinga chomwe akufuna kukwaniritsa.
Pali mapulogalamu ambiri ndi mawebusayiti omwe amapereka chidziwitso cha kuchuluka kwa ma calories muzakudya zosiyanasiyana, zomwe zimapangitsa kuti zikhale zosavuta kusamalira zopatsa mphamvu.

Ndi bwino kuphatikiza magwero angapo a mapuloteni, mavitamini ndi mchere muzakudya zama calorie, kudya masamba, zipatso, nyama zopepuka, mtedza ndi mbewu zonse.
Ndibwinonso kumwa madzi okwanira komanso kuchita masewera olimbitsa thupi nthawi zonse kuti muchepetse thupi komanso kukhala olimba.

Zakudya zama calorie zimapindulitsa

Pali zabwino zambiri zazakudya zama calorie zomwe ndi zabwino pa thanzi komanso thupi.
Nawa ena mwa mapindu amenewo:

• Imathandiza kuonda m'njira yathanzi komanso yothandiza.
• Amathandizira kukonza kagayidwe kazakudya komanso kufulumizitsa kuyaka kwamafuta.
• Amathandizira kuwongolera kuchuluka kwa shuga m'magazi ndikusunga bwino.
• Imathandizira kukonza magwiridwe antchito amisala komanso kuyang'ana.
• Amachepetsa chiopsezo cha matenda a mtima ndi sitiroko.
• Zimalimbitsa chitetezo cha mthupi komanso zimathandiza kupewa matenda.
• Imalimbikitsa khungu lathanzi ndikulipatsa mawonekedwe owala.
• Amathandizira kagayidwe kachakudya komanso amachepetsa kutupa komanso mpweya.
• Imawonjezera kusinthasintha kwa minofu ndi mafupa.
• Imathandiza kugona bwino komanso kupuma bwino.

Kodi ndimayika bwanji zakudya zama calorie?

Kalori zakudya ndi njira yothetsera kuonda m'njira wathanzi ndi zisathe.
Nawa maupangiri okuthandizani kuti mugwiritse ntchito bwino zakudya zamtundu uwu:

1. Ma calories:
   • Yerengani zopatsa mphamvu zatsiku ndi tsiku kuti musunge kulemera kwanu komweko.
   • Gwiritsani ntchito matebulo a calorie pa intaneti kuti mudziwe kuchuluka kwa ma calories muzakudya ndi zakumwa zosiyanasiyana.
   
2. Pangani dongosolo lazakudya:
   • Konzani mndandanda wa zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zili ndi ma calories oyenerera.
   • Yesetsani kuphatikiza zipatso, ndiwo zamasamba, mapuloteni a zomera ndi zinyama, ndi mbewu zonse muzakudya zanu.
   
3. Kuwongolera gawo:
   • Tsatirani dongosolo loyenera lakudya ndikuwongolera luso lanu lowongolera magawo.
   • Mukadya chakudya, gwiritsani ntchito mbale zing'onozing'ono ndikumangirira chakudyacho pang'onopang'ono, zomwe zimapatsa ubongo mwayi wotumiza chizindikiro cha satiety.
   
4. Imwani madzi ambiri:
   • Kumwa madzi okwanira kumachepetsa kumva njala ndi kukhuta.
   • Pitirizani kumwa makapu 8 (pafupifupi malita 2) amadzi patsiku.
   
5. Kuyenda ndi masewera olimbitsa thupi:
   • Kondani kapena kuchita masewera olimbitsa thupi pafupipafupi.
   • Yesetsani kuimirira ndi kusuntha kwambiri masana, sankhani masitepe pamwamba pa elevator, ndipo muzisuntha nthawi zonse.
   

Ndi zakudya zingati zopatsa mphamvu zomwe zimatsika pamwezi?

Anthu ambiri amakumana ndi vuto lochepetsa thupi lawo komanso kukhala ndi thanzi labwino.
Njira yodziwika bwino yokwaniritsira izi ndikutsata zakudya zama calorie.
Kalori zakudya ndi chimodzi mwa zakudya zotchuka kwambiri padziko lonse, monga amaika kudya kuchuluka kwa zopatsa mphamvu patsiku kuchepetsa kulemera ndi kukwaniritsa cholinga kuonda.

Momwe zakudya zama calorie zimagwirira ntchito pakuchepetsa thupi zimadalira zinthu zambiri monga kuchita masewera olimbitsa thupi komanso kudya moyenera.
Nthawi zambiri, cholinga chachikulu cha munthu pazakudya zama calorie chiyenera kukhala kuwonjezera ma calories omwe amawotchedwa kuposa ma calories omwe amadya tsiku lililonse.
Komabe, pali zinthu zingapo zofunika zomwe zimakhudza kuchuluka kwa kulemera komwe kumatha kutayika pamwezi, kuphatikiza:

• Kulemera kwapano: Kulemera kwa thupi kungakhale kosiyana kwa anthu malinga ndi kulemera kwawo ndi kuchuluka kwa mafuta a thupi.
• Cholinga chofunidwa: Ngati pali cholinga chomveka cha munthu kuti achepetse thupi monga kufika pa kulemera kwake, ndiye kuti zingakhudze kuchuluka kwa kulemera komwe kungathe kutayika pamwezi.
• Kudzipereka pazakudya: Ndikofunika kumamatira ku zakudya zama calorie nthawi zonse komanso kusalekerera kudya zakudya zopanda thanzi, chifukwa izi zingakhudze zotsatira za kuwonda.
  Nthawi zambiri, kutsatira zakudya zopatsa thanzi zama calorie ndi kumamatira kungayambitse kuwonda kwapakati pa 0.5-2 kilogalamu pa sabata, ndipo kuchuluka kwa ma kilogalamu omwe amatha kutayika pamwezi kumatha kukhala pakati pa 2-8 kilogalamu.
  Komabe, zotsatira zake ziyenera kuyesedwa mosamala kuti zitsimikizire kuti kuwonda kuli ndi thanzi komanso osakhudza thanzi la munthu.
  Choncho, zotsatira zake sizingakhale zofanana kwa anthu onse, chifukwa zimatsindika kufunika kokaonana ndi dokotala kapena katswiri wa zakudya musanayambe pulogalamu iliyonse yochepetsera thupi, komanso kukhazikitsa cholinga choyenera kwa munthuyo ndikuzindikira chiwerengero choyenera cha zopatsa mphamvu patsiku. kukwaniritsa zotsatira zomwe mukufuna.

Ndimalemera 70 ndikufunika ma calories angati?

Pofotokoza mfundo yofunika kwambiri m'dziko lazakudya, kulemera kwa munthu kumakhudza kwambiri kuchuluka kwa zopatsa mphamvu zomwe amafunikira kuti achepetse thupi.
Pankhani ya munthu yemwe amalemera makilogalamu 70 ndipo akufuna kutsatira zakudya zochepa zama calorie, mlingo woyenera kwa iye umasintha malinga ndi zofuna zaumwini ndi zolinga zenizeni za zakudya.
Koma kawirikawiri, zopatsa mphamvu za tsiku ndi tsiku zitha kuyerekezedwa pamitengo iyi:

• Kuti muchepetse thupi mosalekeza popanda chiopsezo chachikulu cha thanzi, ndibwino kuchepetsa kuchuluka kwa zopatsa mphamvu ndi 10-20% ya zosowa za tsiku ndi tsiku za thupi, kuti muchepetse kulemera kwapakati pa 0.5-1 kg pa sabata.
• Kwa munthu yemwe amalemera makilogalamu 70 ndipo akufuna kuchepetsa thupi, ndizozoloŵera kulingalira kuti caloric yake ya tsiku ndi tsiku iyenera kukhala pafupifupi 1800-2000 zopatsa mphamvu patsiku.
• Ndikofunikira kukhala mkati mwa calorie yotchulidwa kuti muchepetse kulemera ndikuwonetsetsa kuti thupi limachita bwino ndi zakudya zomwe zikutsatiridwa.

Momwe mungawerengere zakudya zama calorie

Kuwerengera zopatsa mphamvu ndikofunikira pakuwongolera zakudya ndikusunga kulemera koyenera.
Nawa njira zowerengera zopatsa mphamvu zama calorie:

1. Dziwani cholinga chanu chazakudya:
   • Musanayambe kuwerengera zopatsa mphamvu, muyenera kufotokoza cholinga chanu, kaya ndi kuwonda, kukonza kunenepa, kapena kunenepa.
   • Mukakhazikitsa cholinga chanu, mutha kudziwa kuchuluka kwa ma calories omwe amafunikira tsiku lililonse.
2. Mawerengedwe a calorie oyambira:
   • Kuti muwerengere zopatsa mphamvu zanu, muyenera kuwerengera kuchuluka kwa kagayidwe kanu kagayidwe kachakudya (BMR), komwe ndi kuchuluka kwa ma calories ofunikira kuti thupi likhale lathanzi popuma.
   • Pali njira zingapo ndi ma equation omwe amagwiritsidwa ntchito powerengera BMR, monga equation ya Harris-Benedict ndi Mifflin-St Jeor equation.
     Nutritionists angagwiritsidwe ntchito kudziwa njira yoyenera kwa inu.
3. Kusintha kwa calorie kutengera cholinga:
   • Pambuyo powerengera zopatsa mphamvu zanu, muyenera kusintha nambala iyi molingana ndi cholinga chanu chazakudya.
   • Ngati mukufuna kuchepetsa thupi, ndi bwino kuchepetsa kudya ndi 500-1000 zopatsa mphamvu patsiku kutaya pafupifupi 0.5-1 makilogalamu pa sabata.
   • Ngati mukufuna kunenepa, tikulimbikitsidwa kuti muwonjezere kudya kwanu ndi 500-1000 zopatsa mphamvu patsiku kuti mukhale ndi thanzi labwino.
   • Ngati mukufuna kukhala wonenepa, muyenera kukhala ndi zopatsa mphamvu zatsiku ndi tsiku ndikukhala ndi moyo wokangalika.
4. Zopatsa mphamvu:
   • Pambuyo powerengera zopatsa mphamvu za tsiku ndi tsiku, ziyenera kugawidwa m'zakudya za tsikulo, monga chakudya cham'mawa, chamasana, chakudya chamadzulo ndi zokhwasula-khwasula.
   • Ndikoyenera kudya zakudya zazing'ono, pafupipafupi tsiku lonse, komanso zakudya zosiyanasiyana zathanzi komanso zopatsa thanzi.

Zakudya zama calorie Ministry of Health

Kuletsa ma calories ndi imodzi mwa njira zothandiza zomwe Unduna wa Zaumoyo umagwiritsa ntchito pothandizira kuchepetsa thupi komanso kukonza thanzi la anthu.
Zakudya zamtunduwu zimadalira kudya zopatsa mphamvu zochepa kuposa zomwe mumazolowera.
Izi zingatheke poyang'ana kwambiri zakudya zomwe zili ndi zopatsa mphamvu zochepa komanso kukhala kutali ndi zakudya zomwe zili ndi zopatsa mphamvu zambiri.

Kuphatikiza apo, pali maupangiri ofunikira omwe angatsatidwe mukamatsatira zakudya zama calorie malinga ndi malingaliro a Unduna wa Zaumoyo:

• Idyani zakudya zokhala ndi fiber zambiri, monga masamba, zipatso, ndi mbewu zonse, zomwe zimadzaza ndikuthandizira kukonza chimbudzi.
• Idyani zakudya zomanga thupi, monga nyama yokazinga, nsomba, mazira ndi mkaka wopanda mafuta ochepa, chifukwa zimawonjezera kukhuta komanso zimathandiza kumanga minofu.
• Pewani zakumwa zozizilitsa kukhosi ndi timadziti ta shuga, ndipo mumakonda madzi akumwa, tiyi wobiriwira ndi khofi wopanda shuga.
• Kuchita masewera olimbitsa thupi nthawi zonse, chifukwa kumathandiza kuonjezera kutentha kwa calorie ndikuwonjezera kulimbitsa thupi.

Zopatsa mphamvu kuti muchepetse 10 kilogalamu

Zikafika pakuchepetsa thupi, ma calories amatenga gawo lofunikira pakukwaniritsa cholinga chomwe mukufuna.
Nazi zina zothandiza za zopatsa mphamvu zomwe zikulimbikitsidwa kuti muchepetse 10 kilos:

1. Khalani ndi cholinga: Musanayambe ulendo wanu wochepetsa thupi, muyenera kukhazikitsa cholinga chanu.
   Ngati mutaya ma kilogalamu 10, izi zikutanthauza kuti muyenera kuwotcha ma calories 35,000 kuchokera pazomwe mumadya pakapita nthawi.
2. Sambani pang'onopang'ono: Kuti muchepetse thupi mwathanzi komanso mokhazikika, ndi bwino kuchepetsa kuchuluka kwa zopatsa mphamvu pang'onopang'ono.
   Nthawi zambiri tikulimbikitsidwa kuti muchepetse zopatsa mphamvu patsiku ndi 500 kuti muchepetse theka la kilogalamu (paundi imodzi) pa sabata.
   Izi zikutanthauza kuchepetsa kuchuluka kwa ma calories pafupifupi 2500 pa sabata kuti muchepetse 10 kilos.
3. Yang'anani pa kuchuluka kwa ma calorie: Zakudya zokhala ndi fiber, mapuloteni, ndi mafuta athanzi ndizosankha zabwino kuti mukhale okhuta kwa nthawi yayitali ndikukuthandizani kuti mukhale okhuta.
   Phatikizanipo zipatso, ndiwo zamasamba, mbewu zonse, mtedza, mbewu, ndi zakudya zomanga thupi monga nkhuku, nsomba, ndi nyemba muzakudya zanu.
4. Kuyeza ndi Uphungu Wachipatala: Nthawi zonse ndi bwino kukaonana ndi katswiri wa zakudya zolembera musanayambe pulogalamu iliyonse yochepetsera thupi.
   Katswiri wazakudya atha kukuthandizani kudziwa ma calorie oyenerera ndikupanga dongosolo lazakudya lomwe likugwirizana ndi zosowa zanu.

Zakudya zama calorie 1500

Zakudya za calorie 1500 ndi zakudya zomwe cholinga chake ndi kuchepetsa kuchuluka kwa ma calories omwe munthu amadya patsiku mpaka 1500 calories.
Zakudya zamtunduwu ndizoyenera kwa anthu omwe amafuna kuti achepetse thupi m'njira yathanzi komanso yotetezeka.
Zimathandiza kuchepetsa thupi komanso kukhala ndi thupi loyenera popanda kumva njala kapena kuperewera kwakukulu.

Zina mwazinthu zabwino zazakudya zama calorie 1500:

• Zimathandiza kuchepetsa kulemera kwa thupi mwa kuchepetsa kuchuluka kwa ma calories omwe munthu amadya, zomwe zimapangitsa kuti aziwotcha mafuta ambiri.
• Zimatengera kudya zakudya zopatsa thanzi komanso zosiyanasiyana zomwe zimakhala ndi michere yambiri yofunikira kuti thupi likhale lathanzi.
• Imakwaniritsa zosowa za thupi za mavitamini ofunikira, mchere ndi michere yazakudya.
• Zimathandizira kuti kagayidwe kachakudya komanso mayamwidwe aziyenda bwino komanso zimapatsa munthu mphamvu zochitira zinthu za tsiku ndi tsiku.

Komabe, muyenera kulabadira mfundo zina mukamatsatira zakudya zama calorie 1500:

• Amakonda kuonetsetsa kuti zakudya zili ndi mafuta abwino, mapuloteni, ndi chakudya chokwanira.
• Ndikofunikira kuunikanso zosowa za thupi ndi katswiri wodziwa zakudya kuti awonetsetse kuti zosowa zenizeni zazakudya zikukwaniritsidwa.
• Yang'anirani mavitamini ndi mchere wofunikira ndikuonetsetsa kuti mumadya zakudya zosiyanasiyana kuti mukwaniritse zosowa zanu.

Zakudya zama calorie 1000

Zakudya za calorie 1000 ndi zakudya zomwe zimachokera ku kuchepetsa kudya kwa calorie mpaka 1000 calories patsiku.
Dongosololi likufuna kukwaniritsa kulemera kwabwino komanso kotetezeka mwa kuchepetsa kuchuluka kwa chakudya chomwe chimadyedwa.

Zakudya zama calorie 1000 zimaphatikizapo kudya zakudya zopatsa thanzi, zopatsa thanzi tsiku lonse.
Ndikoyenera kugawa zopatsa mphamvu tsiku lonse kuti chakudya chilichonse chikhale ndi zigawo zofunika za mapuloteni, chakudya komanso mafuta athanzi.
Cholinga chake ndi kuchepetsa zopatsa mphamvu popanda njala kapena kunyalanyaza mtundu uliwonse wa zakudya zofunika.

Njira yazakudya yazakudya zama calorie 1000 imaphatikizapo izi:

• Mapuloteni: nyama yokazinga yopanda khungu, nkhuku, nsomba, nyemba ndi mkaka wopanda mafuta ochepa.
• Zakudya zamafuta: masamba amasamba monga sipinachi ndi kale, tirigu monga mpunga wabulauni ndi oatmeal, ndi buledi.
• Mafuta athanzi: mafuta a azitona, ma avocados, mtedza ndi mbewu.

Malangizo ena ofunikira pazakudya zama calorie 1000:

• Imwani madzi okwanira tsiku lililonse.
• Pewani zakudya zosinthidwa komanso zakumwa zozizilitsa kukhosi zokhala ndi ma calorie ambiri.
• Pewani shuga ndi mchere momwe mungathere.
• Chitani masewera olimbitsa thupi nthawi zonse.
• Muzigona mokwanira.

Kodi ndimadziwa bwanji ma calories m'thupi langa?

Anthu nthawi zambiri amakhala ndi chidwi chodziwa kuchuluka kwa ma calories omwe ali nawo kuti adziwe zomwe amadya tsiku lililonse.
Kudziwa izi kungakhale kothandiza kwa anthu omwe akufuna kuchepetsa thupi kapena kukhala ndi thanzi labwino.
Koma kodi munthu angadziwe bwanji kuchuluka kwa ma calories m’thupi mwake?

Nazi njira zosavuta komanso zothandiza zodziwira kuchuluka kwa zopatsa mphamvu m'thupi la munthu:

1. Kugwiritsa Ntchito Ma calorimeter: Anthu amatha kugwiritsa ntchito ma calorie omwe amapezeka pamalonda, omwe amapereka chidziwitso cha kuchuluka kwa ma calories muzakudya ndi zakumwa.
2. Mapulogalamu am'manja: Pali mapulogalamu ambiri aulere am'manja omwe amapereka chidziwitso pazakudya ndi zakumwa.
   Anthu amatha kutsitsa mapulogalamu, kuyika zosakaniza kapena zakudya zomwe amadya tsiku lililonse, ndipo mapulogalamuwo amawapatsa chidziwitso chapadera chokhudza zopatsa mphamvu.
3. Kukaonana ndi akatswiri a kadyedwe: Anthu amatha kupita kwa akatswiri azakudya ovomerezeka kuti adziwe kuchuluka kwa ma calories m'thupi lawo.
   Akatswiriwa amayesa mayeso ofunikira komanso kuyeza thupi kuti adziwe kuchuluka kwa ma calorie amunthu.

Zimatenga nthawi yayitali bwanji kuti muchepetse 10 kilos?

Kutalika kwa nthawi yochepetsera thupi kumadalira zinthu zingapo, kuphatikizapo zopatsa mphamvu zomwe zimagwiritsidwa ntchito, masewera olimbitsa thupi, ndi basal metabolic rate.
Komabe, kutsitsa ma kilos 10 kumatenga nthawi komanso khama.

• Kuonda kuyenera kukhala kotetezeka komanso kwathanzi, chifukwa nthawi zambiri kumalimbikitsidwa kuti muchepetse 0.5-1 kg pa sabata pazotsatira zokhazikika.
• Kuti muchepetse 1 kilogalamu, muyenera kupanga kuchepa kwa ma calories 7700, omwe ndi pafupifupi 1100 calories patsiku.
• Chifukwa chake, kutaya ma kilogalamu 10 kungafunike kutulutsa kuchepa kwa ma calorie 77000, kapena pafupifupi 11000 calories patsiku, koma chisamaliro chiyenera kutengedwa pano osati kupita kumagulu oopsa a kuchepa thupi.
• Zoonadi, uku ndi kuyerekezera kwa anthu onse ndipo kungasiyane malinga ndi momwe munthuyo alili, monga jenda, zaka, kuchuluka kwa masewera olimbitsa thupi, ndi zolinga zaumwini.

Ndimalemera 80 ndikufunika ma calories angati?

Ndimalemera makilogalamu 80 ndipo ndikufuna kuchepetsa thupi potsatira zakudya zomwe zimagwirizana ndi zosowa zanga za tsiku ndi tsiku.
Kuwerengera koyenera kwa calorie ndi gawo lofunikira la njira yanu yochepetsera thupi.
Kudziwa kuchuluka kwa ma calories omwe thupi lanu limafunikira kungakuthandizeni kukwaniritsa zolinga zanu moyenera komanso moyenera.

• Kuti kulemera kwanu kukhale kokhazikika, muyenera kudya pafupifupi 2000-2200 zopatsa mphamvu patsiku.
• Kuti muchepetse thupi pang'onopang'ono komanso mwaumoyo, mutha kuchepetsa zopatsa mphamvu zanu mpaka 1500-1800 patsiku.
• Kuti muchepetse thupi mwachangu, mutha kuganizira zochepetsera zopatsa mphamvu mpaka 1200-1500 patsiku.
• Osadula zopatsa mphamvu kwambiri, chifukwa ndi bwino kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zimaphatikizapo magulu onse ofunikira a zakudya.
• Cholinga chachikulu chiyenera kukhala kulemera kwa 0.5-1 makilogalamu pa sabata, zomwe zimathandiza kukhala ndi thanzi labwino komanso kupewa zotsatira zosafunika.