Mokhoa oa ho Bala Litlhoko tsa Khalori tsa Letsatsi le Letsatsi
Pendahuluan
Litlhoko tsa lik'hilojule tsa letsatsi le letsatsi ke karolo ea bohlokoa ea ho boloka bophelo bo botle le ho netefatsa hore 'mele o fumana matla a lekaneng ho sebetsa hantle. Lik'hilojule ke yuniti ea matla, 'me litlhoko tsa lik'hilojule tsa motho li susumetsoa ke lintlha tse fapaneng, ho kenyeletsoa lilemo, bong, boima, bolelele le boemo ba boikoetliso ba 'mele. Sengoloa sena se tla tšohla ka botlalo mokhoa oa ho bala litlhoko tsa lik'hilojule tsa letsatsi le letsatsi, tse etselitsoeng litlhoko tsa motho ka mong.
Ke hobane'ng ha ho le bohlokoa ho bala litlhoko tsa hau tsa letsatsi le letsatsi tsa khalori?
Ho tseba litlhoko tsa hau tsa khalori tsa letsatsi le letsatsi ho bohlokoa ka mabaka a 'maloa:
1. Ho Fokotsa Boima ba 'Mele: Ho bala litlhoko tsa lik'hilojule ho thusa ho rala lijo tse sebetsang bakeng sa ho fokotsa boima ba 'mele.
2. Kgolo le Nts'etsopele: Bakeng sa bana le bacha, ho hlokahala lik'hilojule tse lekaneng bakeng sa kholo le nts'etsopele e ntle ka ho fetisisa.
3. Ho Boloka Bophelo bo Botle: Likhalori tse leka-lekaneng li thusa ho fokotsa kotsi ea mafu a kang botenya, lefu la tsoekere le lefu la pelo.
4. Tshebetso e Ntlafetseng ya Lipapali: Baatlelete le batho ba mafolofolo ba hloka dikhalori tse ngata ho boloka tshebetso e ntle.
Mabaka a Amang Litlhoko tsa Khalori
Mabaka a mang a susumetsang litlhoko tsa khalori tsa letsatsi le letsatsi a kenyelletsa:
1. Sekgahla sa Metabolic sa Motheo (BMR): Ena ke palo ya dikhalori tse hlokahalang ke mmele ho etsa mesebetsi ya motheo jwalo ka ho hema, ho potoloha ha madi le tlhahiso ya disele ha o phomotse.
2. Boemo ba Mesebetsi ea 'Mele: Palo ea lik'hilojule tse chesitsoeng nakong ea mesebetsi ea letsatsi le letsatsi e kang ho tsamaea, ho sebetsa, kapa ho ikoetlisa.
3. Sebopeho sa 'Mele: Batho ba nang le mesifa e mengata hangata ba hloka lik'hilojule tse ngata ho feta batho ba nang le mafura a mangata.
4. Maemo a Bongaka: Maemo a mang a kang hyperthyroidism a ka eketsa tlhoko ea lik'hilojule.
5. Lilemo: Metabolism e atisa ho fokotseha ha lilemo li ntse li hōla, kahoo e fokotsa litlhoko tsa lik'hilojule.
6. Bong: Banna hangata ba na le litlhoko tse phahameng tsa lik'hilojule ho feta basali hobane ba na le mesifa e mengata.
Mokhoa oa ho Bala Litlhoko tsa Khalori tsa Letsatsi le Letsatsi
Ho bala BMR
Ho na le mekhoa e 'maloa ea ho bala BMR, empa e 'ngoe ea tse sebelisoang haholo ke equation ea Harris-Benedict. Equation ena e fapana ho banna le basali:
Bakeng sa banna:
\[ BMR = 88.362 + (13.397 \boima ba makhetlo \mongolo{ ka kg}) + (4.799 \boima ba makhetlo \mongolo{ ka cm}) – (5.677 \boima ba makhetlo \mongolo{ ka dilemo}) \]
Bakeng sa basali:
\[ BMR = 447.593 + (9.247 \boima ba makhetlo \mongolo{ ka kg}) + (3.098 \boima ba makhetlo \mongolo{ ka cm}) – (4.330 \boima ba makhetlo \mongolo{ ka dilemo}) \]
Ho Fumana Lintlha tsa Mesebetsi
Kamora ho bala BMR, mohato o latelang ke ho fumana Kakaretso ea Tšebeliso ea Matla a Letsatsi le Letsatsi (TDEE) ka ho ela hloko maemo a mesebetsi ea 'mele. Ntlha ena ea mesebetsi e thusa ho fetola BMR ho latela boemo ba mosebetsi oa motho. Mona ke lintlha tse ling tsa mesebetsi tse sebelisoang hangata:
1. Ho dula fatshe (ho sa sebetse): \[ TDEE = BMR \makgetlo a 1.2 \]
2. E Tlase Haholo (e sebetsa hanyane): \[ TDEE = BMR \makgetlo a 1.375 \]
3. E itekanetseng (e mafolofolo haholo): \[ TDEE = BMR \makgetlo a 1.55 \]
4. E mafolofolo haholo: \[ TDEE = BMR \makgetlo a 1.725 \]
5. Active Extra : \[ TDEE = BMR \makgetlo a 1.9 \]
Ho bala TDEE
Mohlala, ha re baleng TDEE bakeng sa monna ea lilemo li 30 ea boima ba lik'hilograma tse 70 'me a le bolelele ba lisenthimithara tse 175 ea mafolofolo ka mokhoa o itekanetseng:
1. Bala BMR:
\[ BMR = 88.362 + (13.397 \makgetlo a 70) + (4.799 \makgetlo a 175) – (5.677 \makgetlo a 30) \]
\[ BMR = 88.362 + 937.79 + 839.825 – 170.31 \]
\[ BMR = 1695.67 \mongolo{ dikhalori/letsatsi} \]
2. Fumana TDEE ka ntlha ea ts'ebetso e itekanetseng:
\[ TDEE = 1695.67 \makhetlo a 1.55 \]
\[ TDEE ≈ 2623.29 \mongolo{ dikhalori/letsatsi} \]
Ho Fetola Litlhoko tsa Khalori ho latela Lipakane
Ho Fokotsa Boima ba 'Mele
Ho theola boima ba 'mele, o hloka ho hlahisa khaello ea lik'hilojule. Sena se bolela ho ja lik'hilojule tse fokolang ho feta tseo u li chesang. Khaello e sireletsehileng ke lik'hilojule tse ka bang 500-1000 ka letsatsi, e leng se ka fellang ka tahlehelo ea boima ba 'mele ea hoo e ka bang 0.5-1 kg ka beke.
Ho Eketsa Boima ba 'Mele
Ho nona, o hloka ho iketsetsa dikhalori tse ngata ka ho ja dikhalori tse ngata ho feta tseo o di tjhesang. Ho eketsa dikhalori tse ka bang 500 ka letsatsi ho ka o thusa ho eketsa dikgrama tse ka bang 0.5 ka beke.
Ho Boloka Boima ba 'Mele
Haeba sepheo sa hao ke ho boloka boima ba hao, ja lik'hilojule feela ho latela TDEE ea hao e baliloeng.
Ho Kopanya Mokhoa o Phetseng Hantle
Ho ja Lijo tse Phepo
Boleng ba lik'hilojule tsa hau le bona bo bohlokoa. Etsa bonnete ba hore o ja lijo tse nang le phepo e nepahetseng le tse leka-lekaneng, ho kenyeletsoa meroho, litholoana, liprotheine tse se nang mafura, lijo-thollo tse felletseng le mafura a phetseng hantle.
Mosebetsi oa 'Mele
Boikoetliso ba 'mele bo phetha karolo ea bohlokoa ho khetholleng litlhoko tsa lik'hilojule tsa letsatsi le letsatsi. Mofuta oa boikoetliso boo u bo etsang le oona ke oa bohlokoa ho nahana, ho tloha ho cardio ho ea ho koetliso ea matla.
Hlokomela le ho Fetola
'Mele oa hau o ka fetoha ha nako e ntse e ea, 'me le litlhoko tsa hau tsa lik'hilojule li ka fetoha. Ka hona, ho bohlokoa ho beha leihlo le ho fetola tekanyo ea lik'hilojule tseo u li jang khafetsa ho latela liphetoho boima ba 'mele, sebopeho sa' mele le boemo ba mosebetsi.
Ho koala
Ho bala litlhoko tsa hau tsa letsatsi le letsatsi tsa lik'hilojule ke mohato oa bohlokoa oa ho laola boima ba hau le bophelo bo botle ka kakaretso. Ka ho ela hloko boemo ba hau ba BMR le boikoetliso ba 'mele, le ho fetola litlhoko tsa hau ho latela lipheo tsa hau, u ka rera lijo tse nepahetseng le ho beha leihlo ka katleho tekanyo ea hau ea lik'hilojule. Kamehla buisana le setsebi sa phepo e nepahetseng kapa setsebi sa bongaka pele u etsa liphetoho tse kholo lijong tsa hau kapa kemisong ea boikoetliso.
Ka kutloisiso e betere ea mokhoa oa ho bala litlhoko tsa hau tsa letsatsi le letsatsi tsa lik'hilojule, u ka nka mehato e meng ea ho nka bohato bo potlakileng ho fihlela bophelo bo botle le mokhoa oa bophelo o leka-lekaneng haholoanyane.
