Isibali Sokuntuleka Kwama-amakhalori
Umgomo wama-amakhalori wansuku zonke nesikhathi sesilinganiso ngasinye sokwehla kwesisindo sesonto
Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhalaIsibali Sokuntuleka Kwama-amakhalori
Ukuntuleka okuphephile kungaba cishe ama-0.25–0.75 kg (0.5–1.5 lb) ngesonto — ungehli ngaphansi kwa-~1200 kcal/usuku. Ukwehla ngokushesha kakhulu kwandisa ingozi yokulahlekelwa imisipha nokubuyela emuva. Hlanganisa ukuntuleka neprotein eyanele nokuqeqeshwa kwamandla.
Indlela yokufunda umphumela wakho
Ithebula libonisa izivinini ezintathu zamasonto — 0.25, 0.5 no-0.75 kg (0.5, 1 no-1.5 lb) — ngasinye sinenhloso yamakhalori osuku eyenza leso sivinini, futhi uma ufake izisindo zakho, namasonto alinganiselwe okufinyelela umgomo wakho. Kubantu abaningi, u-0.5 kg (cishe i-lb eyodwa) ngesonto uyindawo enhle kakhulu phakathi kwentuthuko ebonakalayo nokusimama. Ngokuphepha, ikhalkhuletha ayisoze yancoma ukudla ngaphansi kwamakhalori angu-1,200 ngosuku.
Indlela yokusebenzisa le khalkhuletha yokushoda kwamakhalori
Faka amakhalori akho okugcina usuku nosuku — inani olishisayo ngosuku; uma ungalazi, qala ulibale ngekhalkhuletha yethu ye-TDEE. Isisindo samanje nesisindo okuhloswe ngaso kuyakhethwa, kodwa uma ukufaka uzobona nesilinganiso samasonto azothathwa uhlelo ngalunye. Ungashintsha phakathi kwe-kg ne-lb noma nini, futhi ukuthepha kanye ku-Bala kwakha ithebula eliqhathanisa izivinini ezintathu zokwehlisa isisindo — ngaphandle kokubhalisa.
Ifomula nesayensi engemuva kwayo
Isibalo sisekelwe ekuminyaneni kwamandla kwamafutha omzimba: cishe amakhalori angu-7,700 ngekhilogremu (angu-3,500 ngephawundi), inombolo esukela ekuhlaziyweni kukaMax Wishnofsky kwango-1958. Ukushoda kwakho kwansuku zonke kumane kuyisivinini sesonto siphindwe ngo-7,700 kuhlukaniswe ngo-7 — ngakho ukwehlisa u-0.5 kg ngesonto kudinga ukushoda okungamakhalori angaba ngu-550 ngosuku. Yiyo kanye indlela yokubala amandla esetshenziswa ochwepheshe bokudla emhlabeni wonke, isetshenziswa enanini lakho lokugcina.
Imikhawulo namathiphu asebenzayo
Lesi silinganiso sithatha i-TDEE njengengaguquki. Asibali ukuzivumelanisa kwemetabolism, izinguquko zamanzi emzimbeni noma ijika lesisindo eliguqukayo. Imiphumela yangempela ingahluka.