Bala izidingo zakho zamakalori nsuku zonke ngokusekelwa eminyakeni, isisindo, ubude, namazinga okusebenza. Thola i-TDEE namakalori okulahla isisindo noma ukukhula kwamasimu.
2556 kcal
Gcina Isisindo
Kubuyekezwe kokugcina:
Isibali Samakalori
Ukusetshenziswa Kwamandla Okwansuku Zonke Konke (TDEE) yinani eliphelele lamakalori omzimba wakho owashisa ngesikhathi somasonto amabili — kufaka inkonzo yemvelo eyisisekelo, ukususwa kwamazambane, nayo yonke ukuhamba komzimba. Dla amakalori amanqabile kunawe-TDEE bese wehla isisindo; dla amaningi bese ukukhula.
I-TDEE ibalwa ezigabeni ezimbili. Okokuqala, i-Basal Metabolic Rate (BMR) yakho iqinisekiswa ngokusebenzisa ifomu le-Mifflin-St Jeor — emukelwa i-Academy of Nutrition and Dietetics njengomxadi osemqoka we-BMR webantu ngonkana. I-BMR bese iphindaphindwa ngomkhombandlela wokusebenza.
Amazinga Okusebenza
Umphindaphindi wokusebenza uyisiteneli esinokuqondakala kakhulu — futhi esidumile kakhulu ukudliwa. Ukukhetha izinga eliphakeme kakhulu yisizathu esiholayo sabantu abadla ngaphezu kwe-TDEE yabo yangempela ngaphandle nje kokuyiqaphela. Nxa ungenalwazi, khetha izinga ephansi.
Ohlalayo (×1.2) — umsebenzi wasetafuleni, akukho ukuzilolonga. Osebenza Kancane (×1.375) — ukuzilolonga okukhanyayo okuyizinsuku 1–3/ngesonto. Osebenza Kofanele (×1.55) — izejezi eziyi-3–5/ngesonto. Osebenza Kakhulu (×1.725) — ukuzilolonga ngokukhulupheleyo nsuku zonke noma umsebenzi womzimba. Osebenza Ngokweqile (×1.9) — ukuqeqesha kabili ngosuku, abadingi bezicubu.
Izihloso Zamakalori
Isibali sihlinzeka izindlela ezihlanu zezihloso: ukulahla okunamandla (−500 kcal/usuku, cishe i-0.5 kg/ngesonto), ukulahla okufanele (−250 kcal/usuku), ukugcina (kulingana ne-TDEE), ingeziwe efanele (+300 kcal/usuku), nengeziwe enamandla (+500 kcal/usuku). Uma ukudla kuwa ngaphansi kwe-1,200 kcal kwabesifazane noma i-1,500 kcal kwabesilisa, isibali siphakamisa isikhungo lesi.
Ukuhlukaniswa kwezakwesidlo ezisezingeni esivamile ku-30% amaprotheni / 40% amakalori / 30% amafutha. Amaprotheni (4 kcal/g) akha izihlunu futhi aphakamisa ukusutha. Amafutha (9 kcal/g) abalulekile ukudalwa kwamahomoni nokumunca izivithamini A, D, E, K. Ukudla amafutha akufanele wehlele ngaphansi kuka-20% wamakalori wonke.
Izingqinamba
I-Mifflin-St Jeor ifika ukunemba ku-±10% cishe ngo-80% wabantu — i-TDEE ebalwe ye-2,000 kcal ingabonisa i-TDEE yangempela phakathi kwe-1,800 ne-2,200 kcal. Isizinda, impo yamahomoni, ukwakhiwa komzimba, ne-microbiome yamathumbu konke kuthinta izinga lensi.
Izifo ze-thyroid, ukumelana kwe-insulin, i-PCOS, nezinye izindwangu zezidakamizwa zinganciphisa kakhulu izinga lensi. Indlela evamile kakhulu ukuthola i-TDEE yakho ngokwakho ukuthekelisa ukudla isisindo somzimba ngokuqinisekiseka izeveni ezintathu kuze kube nne bese ulungisa ngokusekelwe emiphumeleni ebonwayo.
Amacebiso Awusizo
Ifomula ye-Mifflin-St Jeor
Amadoda: BMR = 10× isisindo + 6.25× ubude - 5× ubudala + 5. Abesifazane: BMR = 10× isisindo + 6.25× ubude - 5× ubudala - 161.
Ukulahlekelwa kancane kuzimeme kakhudlwana
−250 kcal/ngosuku (~0.25 kg/ngeviki) igcina imisipha ezondile kakhulu kunokudla okungenamsoco.
Landelela ukuze uqinisekise i-TDEE yakho
Gada isisindo nokudla amaviki angu-3–4 bese ulungisa okuhlosiwe ngokusekelwe emiphumeleni ephawuliwe — hhayi ifomula.
Beka kuqala amaprotheni
Ngesikhathi sokulahlekelwa kwamafutha, gcina u-1.6-2.2 g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba ukuze ulondoloze izicubu zemisipha.
Uma ungabaza, yehla
Khetha izinga eliphansi lomsebenzi uma ungaqiniseki — kulula ukulungisa ubheke phezulu ngemva kokulandela umkhondo kunokuphenya ukusikwa okumile.
Xhumana nochwepheshe mayelana nezimo ze-metabolic
Ukuphazamiseka kwe-thyroid, i-PCOS, nemithi kushintsha kakhulu umzimba. Funa iseluleko sezokwelapha ngaphambi kokuthembela kunoma yisiphi isibali esiku-inthanethi.
I-TDEE (Total Daily Energy Expenditure) yinombolo ephelele yamakalori umzimba wakho awashisayo ngosuku. Ibalwa ngokuqala ukuqondisa i-Basal Metabolic Rate (BMR) yakho — amakalori adingekayo ukugcina imisebenzi ejwayelekile yomzimba ekuphumuleni — bese uphinda ngenkomba yokusebenza ehlukahluka kusukela ku-1.2 (ohlalayo) kuya ku-1.9 (osebenza kakhulu). Isibali zethu sisebenzisa indlela ye-Mifflin-St Jeor, izinga legolide elinconywa ngabahlinzeki bezidakamizwa kusukela ngo-2005.
I-calorie deficit ephephile yokulahla isisindo nge-500 kcal/usuku ngaphansi kwe-TDEE yakho, okuholela ekuhlangeni okufanele kwe-0.5 kg (1 lb) yokufa kwesikhodi ngesonto. I-deficit enkulu ya-1,000 kcal/usuku ingangenisa ukulahla kwe-1 kg/isonto, kodwa yona okukhulu okunconywa ukugwema ukulahlekelwa kwamasimu nokuswelwa kwezakhamzimba. Hlala uphezulu kwe-1,200 kcal/usuku kubesifazane nako-1,500 kcal/usuku kubesilisa.
I-BMR (Basal Metabolic Rate) inombolo yamakalori umzimba wakho awadingela ukwenza imisebenzi ejwayelekile yokugcina ukuphila ngokuphelele ukuphumuleni — ukuphefumula, ukushintsha kwegazi, ukukhiqizwa kwamaseli, nokulawulwa kwezinga lokushisa. Imelela ngokusondele i-60–70% yokusetshenziswa kwemakalori wakho nsuku zonke. Indlela ye-Mifflin-St Jeor ibala i-BMR ngokusekelwa esisisweni, ubude, iminyaka, nobulili bofuzo.
Indlela ye-Mifflin-St Jeor inenembe ngaphakathi kwe-10% ngabantu abaningi. Nokho, ukwahluka komuntu ngamunye ekushintsheni, ukwakhiwa komzimba, amahomoni, nezimo zempilo kungathinta izidingo zangempela. Amavelo abalwa angawo amaphoyinti wokuqala okungcono — landelela isisindo sakho ngaphezulu kwamaviki ama-2–3 ulungise nge-100–200 kcal uma imiphumela ingahlangabezani nezilindelo.
Izakhamzimba enkulu yizithombo ezintathu ezikhulu zamandla: uporoteni (4 kcal/g), amakabohaydireyithi (4 kcal/g), namafulethi (9 kcal/g). Isibali zethu sisebenzisa ukuhlulwa okulinganisiwe kwe-30/40/30 (uporoteni/amakabohaydireyithi/amafulethi) njengamaphoyinti wokuqala. Uporoteni uyimfuneko yokugcina amasimu uma ulahla isisindo; amakabohaydireyithi aphilisa ukuzilolonga nokusebenza kwengqondo; amafulethi aphilile axhasa amahomoni nokumunca kwezakhamzimba.