Me pēhea te ki te tātai BZHU: āhuatanga, paerewa me ngā tūtohutanga

Ki te mau tonu tinana tinana, uaua whakaturia o mate taimaha angitu te tangata me te whakahaere i to koutou kai, e matau ana pehea ki te tātai BZHU, ki te whakatau i te pūngao me te uara kai tōtika o te kai ia pau ranei. Tata e matakitaki ana i te huringa i roto i to ratou taimaha tinana whakaitiiti rite hohoro rite taea iwi tamata ki te maka o te toka anō, te arotake i tō kai, me te whakaiti i tona uara kai tōtika. Otiia ētahi wā te hiahia mō ngā hua tere nui te kata kino ki a ratou. Te aha?

Ko te uara turanga o te kai

Ko te hua pai o te mate taimaha e taea te tutuki i te tātaitanga tika o te horomanga caloric me te uara pūngao o ia o nga hua e whakamahia ana. Kore ki te kai, e kore te mea kino anake ki te tinana haaparuparu patu matekai, me te pāhekeheke reo-kai, engari meinga maha sensations fakamamahi o hūhi. I te wa ano ōwehenga mātau o ngā wāhanga whai hua i roto i te kai whakarato te tinana ki te nui e tika ana o te pūngao mō te ora tonu i te ngaro taimaha āwhina katoa ki te hanga i to ratou ahua moe, humarie pae whakakahoretia o nga toka anō. tohutohu ngaio nuinga, korero pehea ki te tātai i BZHU hoki ki te iwi te pupuri i to ratou taimaha, e whai ana ki te hanga uaua ngaro taimaha, matua hono ki paerewa WHO mō te kai tōtika tika ranei. E ai ki ngaio, te hauora me te mahi a te tangata whakawhirinaki i runga i te rōpū rā, o te pūmua (1 g ia 1 kg taimaha tinana), te ngako (1.1 g i roto i te rōrahi taua) me te warowaihā (4G, aua). Tenei BZHU ōwehenga taketake hāngai te "kauhanga" - i te 10 ki te 15% te pūmua, 30 ki te 35% ngako, me te 50 ki te 60% warowaihā. Ko tūtohu maha kaiwhakangungu tinana ratou utu i mua i te tatau e koe BZHU mo te ngaronga taimaha, te whakamahi i te kaupapa: 30-35% pūmua, 10-15% ngako, 50-60% warowaihā. Ranei ōwehenga noa: 30/20/50. I roto i tenei tātai, i whakaritea te pūmua mahi pūngao uncharacteristic hei utu o te ngako.

Ko te kōrero o te "koura" kaupapa mate taimaha

I roto i te tikanga ki te mau tonu i te taimaha noa, tohunga i runga i puāwaitanga karamu BZHU pā ana i ahu mai - 1: 1: 4. Tenei ōrau auau ko e whai ake: 14/31/55 me te moni, ko te 2400 kcal. whakapono me'akai e mo te whai hua tūroro mate taimaha e taea te heke pūngao kai i te hawhe, ki 1200 kcal. Whakaititia te auau rā o pūmua e taea, warowaihā reira, ka tapahia ai me te ngako. Mai i te ōwehenga o 4/9/16, e tāpiri ake ki 29, 14 ki te tutakina, tango wae i Fat 5 me 9 - i te warowaihā. Ka rite ki te hua, mahue reira 4/4/7, auraa i taua ōrau 27/27/46. Whakaiti ngako me te whakaawhiwhi pūmua ki te warowaihā, ka kawea mai ngaio he tātai ao, tauturu ki mohio pehea ki te tātai BZHU whakaitiiti: 30/20/50. Ko he tika tenei kaupapa anake hoki pūngoi kai o 1,200 wae! I reira, te Institute o Nutrition RAMS whakapumautia ia auau diem o kohi mo te pakeke: pūmua - e kore e iti iho i 70-105 g (10-15% o te kai ia ra) me te ngako ki te taimaha i roto i karamu ōrite, engari 30-35% o te horomanga pūngao. Ko te rerekētanga i roto i te nui o ngā matūkai e tika ana ki te mahi tinana takitahi.

matūkai tātai ōwehenga tatauranga Popular i roto i te kai

Ki te tātai i auau BZHU i te pūtake o rua tātai noa - i te Harris-Benedict (whakaarohia i roto i te 1919, ka whakarerekētia e hono to'utangatá) me Mifflin San Zheora whakapae tata anake (i roto i te 2005), e hiahia ana koe ki te whakatau i tetahi e ngaro taimaha atu. Hoki te iwi e tau'a ore hākinakina, me te hiahia hāngū whakarea runaruna nekeneke (CP) hāngai ki 1.2; mo te hunga e rave i roto i te mahi āhua (3 ngā wā i te wiki), te putanga mai i te reira ki te 1.375; te whakangungu pakeke (5 wa i roto i te 7 ra) kia whakaaro CP = 1,4625. kaimahi ā-katoa, nei i ngākau nui tonu e pā ana ki te whakangungu kaha, uru KP 1,6375; whai wāhi inarā e rave rahi taime i te ra - 1.725; engari ki te ki tenei hōtaka pukumahi o te whakangungu, me te tāpiri i te mahi tinana, ka tupu te buka haapiiraa ki te uara o 1.9. Rua kaupapa tatau horomanga pūngao tuatahi te whakamahi i tenei tawhā. I roto i te tuatahi (Harris-Benedict) tātaitanga ko e whai ake: 655.1 + 9.563 x taimaha i roto i kg + 1.85 x teitei i roto i te cm - 4,676 x tau. Kei te ka whakanuia te hua i te KP. Tenei tatau kua he hapa iti mō te tangata hou (e pā ana ki 5%), Heoi whakamahi te nuinga o dieticians tuarua te tātai. E matau te tiketike, me te taimaha, ko te hoki taea ki te tātai i te pākia taketake (CWA) kaupapa Mawhene-Dzheora (rite i huaina hoki - tātai Mifflin San Zheora) Women: 9.99 x taimaha i roto i kg + 6.25 x teitei i roto i te cm - 4,92 x tau - 161; hoki nga tangata: 9.99 x taimaha i roto i kg + 6.25 x teitei i roto i te cm - 4,92 x tau + 5. Me te caloric rā ki te kia rite ki nga uara riro, ki nei me te tāpiri 10% o te pākia e taketake (pūngao whakamahia hoki whakanuia nakunaku kai) me te moni e te tau whakarea o mahi: hekona = (CWA x BOV + 0.1) x KP.

A, no te tātai e koe te horomanga pūngao i roto i tenei ara e taea e te tangata te pupuri koutou taimaha, engari ki te ngaro taimaha e hiahia ana koe ki te waihanga i tētahi takarepa, whakaiti i te reira i te 500 kcal. Hoki te mate taimaha whakamarie tātai Calories kauhanga. Hoki tenei ki te hua me te tāpiri i 100 kcal (rohe runga), ka tangohia i te tuatahi 250 kcal (rohe raro) mati. Hoki tauira, ki te kia te kai 1500 kcal (2000 - 500), ka hei te rohe raro o te kauhanga roa rite ki 1250 kcal, a runga - 1600 kcal. Whakaaro i te matūkai calorific: pūmua (4 kcal) ngako (9 kcal) me warowaihā (3.75 kcal) ia 1 karamu, aua, ka taea e tetahi tātai Calories BZHU me nui o ia matūkai i roto i te kai. ka waiho pūmua 0.3 x 1500 4 - e pā ana ki 113 g, ngako - 1500 0.2 x 9, arā, e pā ana ki 33 g o te warowaihā - 1500 0.5 x: .. 3.75 (āhua 200 g). Ko te kupu, e kia rite ki te 450 kcal te uara caloric o te pūmua i roto i te kai (113 g x 4), ngako - 300 kcal (33 X 9), me 750 warowaihā kcal (3.75 x 200).

pūmua

Faaino o tenei tikanga o te tātai i te ōwehenga o ngā matūkai mā aro utu ia caloric ki te distortion nui i roto i te kai, moni nui o te pūmua, te ngako, me te kore o te nui iti o te warowaihā. I mua BZHU tatau e dieticians tohutohu piri ki te tikanga i runga ake, he mea e tika ana ki te whakaaro e te taikaha o pūmua arata'i ki: nui haere kawenga i runga i te whekau (rawa ate me te tākihi mamae); te whakanui ake i te kukū o te Urea i te toto; dyspepsia putrefactive (pirau o pūmua i roto i te kopirua); kawenga nui i runga i te wahi kūnatu. Kei te contraindicated te nui o te pūmua i roto i te kai mo te iwi e mate ana i te mate huka (momo 2), e maha tupu i roto i te mōmona.

ngako

Tuhinga o te taiao faufaa mo te wāhinga o huaora ngako-wairewa A, D, E me K arata'i ki te rangirua o ratou pūngao me te kirihou mahi. Ino o te kiri, makawe me whao - te faaiteraa waho o te hē o te ngako me te huaora. Hypovitaminosis A - tenei "po matapo», D - korekore, rohirohi, uaua ngoikore, raruraru haputanga, osteoporosis, mate huka, me te mōmona, E - te whakaiti i tona pānga antioxidant, thrombus hanganga, te whanaketanga o te atherosclerosis; K - hekenga i roto i te upoo- toto, nui haere uruhanga capillary, ino o te kiko houtanga. Kei te maha i huaina Fat "te ngaro" o ataahua wahine. maha karanga kaiwhakangungu tinana ki te aroaro o BZHU tātai, e whakarongo ki nga paerewa WHO me te ārai nui whakaiti ngako. Ahakoa hoki te kai rawa tino raro tino here whakamahi matūkai nui - 0.8 g ia 1 kg taimaha tinana. Hei whakaiti i te horomanga caloric tika ki pai whakamahi o ngako hauora (ngā hinu huawhenua) me te whakaiti i te nui o te warowaihā nohopuku.

warowaihā

Ko te wāhanga tino nui o enei matū - me disaccharides monosaccharides. Ratou toenga fakapapau'i te mahi tonu o te pūnaha uaua, e whakakaha ana i te reira, me te hanga mahi hakune. Ki te kore o enei matū whakaitiiti wheako te rohirohi katoa, mate, arā o te pūnaha io pokapū. I roto i te take o te warowaihā te taikaha haere mai te tangata fakamanamanai ki te mōmona, mate huka me te raruraru ki te pūnaha kūnatu. Kei te mohiotia te reira e enei wae whakarato pūngao ki te hua te tinana, me te whangai i te roro, na kia waiho te kai hei nui rawaka o matatini (indigestible) ranei puhoi warowaihā, hoatu te kaha me te waiwai. Ko pai te tere horomanga warowaihā ohie ki te whakaiti ia ratou, a kahore e kai i roto i te ahiahi, ka he tino aro ki te tahuri ratou ki te ngako te tinana.

Me pēhea te ki te tātai BZHU whakaitiiti

Hoki te tātaitanga tika o te ōwehenga o ngā matūkai i roto i te kai, me te kai tōtika hākinakina ngaio tūtohu tawhā matua nutritsologii ki te whakamahi o te takitahi taimaha i roto i kirokaramu. pūmua noa te kupu e whakatau paerewa o te ao (1 g ia 1 kg tinana taimaha) me te hiahiatia tarepa pūngoi (400-500 wae) hangaia e tika ana ki rawaka whakaiti o te ngako me te warowaihā. Whakaititia te hiahia ki te kia i roto i te rahi ki, a roto i te ofatiraa o te tikanga o te rohe ki te hei tūtohutanga WHO faufaa, te huri i te kalorazh whānui. Anake i roto i tenei ara ka taea ki te tātai tika i te nui o BZHU kahore hanga tāne i roto i te kai, a ka rite ki te hua, ngaro taimaha e tango i te wahi whakamarie a humarie hoki hauora. hoki kaitäkaro, wa roa mahi i roto i te whakangungu kaha, iwi nei e hoa ki te hākinakina katoa tona ora anake, e pā ana te tukanga o te hanga uaua mā te tahu ngako subcutaneous (te tinana-whakamaroke) te ki nui haere kohi o pūmua kikokore, me ki te whakaiti i roto i te nui o te warowaihā i roto i te kai. E tū ēnei mahi i roto i te taha ki te kupu tohutohu o te hōtaka katoa, na ka kore e tohutohu tohunga mahi āhua ki te whakamahi ia ratou koe.

BZHU: me pehea ki te tātai ratou tokomaha i roto i te kotahi rihi

Ka mahi ki te pūngoi kai rā, me te tātai i te uara pūngao o ia o nga matūkai i te kai, ko te mea e tika ana ki te whakatau i te nui o te pūmua, te ngako, me te warowaihā roto i roto i ia o rihi rite. Hei tātai i te hiahia ki te ea ratou ki te täoro o taputapu: unahi kīhini, tātaitai, pūngoi tepu kai raw - ka hanga i te rātaka kai. Ka āwhina i ratou ki te tātai kotahi BZHU rihi, a i roto i te heke mai ki te whakamahi i te uara rite-hanga. I tua atu, ka waiho i te rangitaki he puna o te mōhiohio e pā ana ki o koutou kai, e tonu i roto i te take o maumaui taea te whakaritea. Hei timata ki paunatia hua katoa, me te tātai ratou katoa uara caloric, tae atu i te uara pūngao o ngā matūkai i roto i te puka raw. Hoki e matau ana rite te kai taimaha (tango te taimaha o te paraharaha hiahiatia te). e kore Calories Water. Hei tauira, te uara pūngao o 100 karamu Buckwheat maroke moni ki 336 wae, i reira pāreti kohua, me te pauna i 200 karamu, ko te kalorazh whānui noho te taua - 336 wae. Na reira, ka whai 100 karamu o te totokore oti te uara caloric o 168 wae. Me ki te tāpiri 20 ōrau te kai parai hua matua kai - te uara pūngao o waiwai ake te hinu i roto i te maimoatanga wera. riro heihei Rotongaio te nui-pūngoi kotahi toru, me ika maroke tika ki te houku mate - e rua. Te tote, me ki te wai, kahore he Calories. Ko te hupa mahue te rima o te katoa Calories o hua masivesivá (20%), i kohuatia reira (kai, ika, huawhenua harore ranei). Berries me compote hua hoatu he tuatoru o ratou ihirangi caloric (30%).

Tips

kaiwhakangungu tinana i roto i te mahi tūtohutia hoki whaiaro tātai ōwehenga takitahi e kore BZHU haere ki tua atu i te uara iti: pūmua (i te iti rawa 1 g ia 1 kg taimaha tinana), te ngako (kore iti iho i te 0.8 g ia 1 kg) me te warowaihā - e kore e iti iho i te 50 g ia ra (i roto i te hanganga ture ki te tikanga o kai iti-te warowaihā keto nui matua o te pūmua i roto i te kai). Ki te te taimaha tīmata o te tinana tangata ki te mate taimaha feunga nui, te mau BZHU wāhanga tātai pai (i muri i nga ngaro 5-10 koma).