BJU ndiyo inowanzochengetedza mapuroteni, mafuta uye makhabhohydrate zvimwe zvekudya. Kune munhu wose, zvakasiyana, nokuti vanhu vose vakasiyana nekurema kwavo, kureba uye kuita basa. Asi chinhu chiduku chose chakakosha mukuderedza uremu, uye kuti uite izvi, haufaniri kungoziva chete makiriji akawanda pazuva kuti uidye, asi kuti zvokudya zvakadini zvinofanira kudyiwa muprotini, mafuta uye makhahydrates. Nzira yekuverenga BZU, ichaudzwa munyaya ino.
Kuverenga kwe caloric yezvokudya zvako
Pasina danho iyi haigoni kuita. Zvakakosha kuverenga izvi zvisati zvaenderera mberi kusvika kune zvinowanzoitwa BJU. Kuti uite izvi, shandisa iri rinotevera: 655 + (9.6 x kuyerwa mumakirita) + (1.8 x yakakwirira mumasendi) - (4.7 x muzera mumakore). Nhamba yekutanga mumushonga uyu inoratidza chiyero chemetabolism mumuviri wechikadzi. Zvino iwe unofanirwa kuchinja kugadzirisa kwebasa racho uye kuwedzera kukosha kwakakosha nechimwe chechi 1.2, kana chiri pasi, kureva kuti, munhu anotungamirira mararamiro ehupenyu; pa 1.38, kana akatakura mutoro nyore nyore katatu pavhiki; pa1,555, kana akadzidziswa zvine mwero 1-5 nguva mumazuva manomwe uye pa 1.73, kana akadzidziswa zvakasimba.
Kubva pamufananidzo wakagamuchirwa kunokosha kubvisa 500 Kcal. Panguva yekuverenga kwakadaro zvinokwanisika kuwana iyo mukadzi wemakore makumi matatu nemashanu ane uremu hwemakiromita 61 uye urefu hwemasendimita 172 hunofanira kudya 1412.26 kcal pazuva. Kuenzanisa kwekorori yemakori, uye zvino BIO, inofanirwa kuitira kuti ugone kudya zvakasununguka. Muchiitiko ichi, muganhu wezasi wemuganhu wekoriori wekutema kurasika ndewe--250 Kcal, uye chikamu chepamusoro chemuganhu wacho +100 Kcal. Nokudaro, munyaya iyi, mararicic yezvokudya zvevakadzi vakatsanangurwa zvinogona kusiyana kubva 1162.26 kcal kusvika 1512.26 kcal.
BZU calculation
Avo vanofarira nzira yekuverenga tsika yezuva nezuva yeBJU, zvinokosha kuziva kuti mu 1 gramu yemafuta 9 Kcal uye 4 Kcal per gramu yemakhahydrates uye mapuroteni. Kuti uremerwe uremu, zvakakosha kuwedzera chiyero chemapuroteni muzvokudya uye kuderedza huwandu hwemafuta uye makhahydrates. Panguva imwe chete, tora hafu yezvokudya zvepurotini, chikamu chimwe chetatu chemakhahydrates , uye zvakasara zvemafuta.
Kuenderera mberi kubva pakuitika kwekuti caloric zvakagadzirwa nemukadzi anomirirwa ndeye 1412 Kcal, tinoita zvinotevera kuverenga:
- 45% yeprotini kubva 1412 Kcal is 635.4 Kcal. Zvinoreva zuva rekudya
159 magamu emapuroteni; - maererano nehuwandu hwehuwandu hweBJU 25% mafuta kubva 1412 Kcal ndewe 353 Kcal. Izvi zvinoreva kuti unoda 39,2 gm emafuta pazuva;
- 30% yemakhahydrates kubva 1412 Kcal 423 Kcal. Izvozvo zvinoreva kuti unoda magiramu 105 emakhahydrates pazuva.
Zvisinei, izvi zviyero hazvirevi. Zvose zvakanyatsotarisana, uye kana mukadzi asingadi kuora muviri, anogona kuwedzera mararamiki ezvokudya zvake kana kuita saizvozvo: asiye sepakutanga, asi shingairira zvakanyanya uye ipapo uremu huchatanga kuwira.