Setsebi leha e le sefe sa phepo ea lijo se lekanya lijo ha se bonolo, empa se thehiloe karolong e nepahetseng ea liprotheine, mafura le lik'habohaedreite - kapa BZHU. Ke lipontšo tsena, tse kopantsoeng le likhahla tsa caloric, tse khethollang khetho ho latela tsena kapa lihlahisoa tse ling. Haeba u batla ho ja, e le setsebi - u lokela ho tseba lik'hilojule tse ngata le BJU bakeng sa tahlehelo eo ue hlokang.
Joang ho bala BZU?
Pele o bala BJU, qala ka ho fumana hore na lijo tsa letsatsi le letsatsi tsa caloric ke eng. Ho etsa sena, o ka sebelisa foromo e khethehileng e fapaneng le ea basali le banna:
- Basali: 655 + (9.6 x boima ba hao ka lik'hilograma) + (1.8 x bolelele ba hao ka cm) - (4.7 x lilemo);
- banna: 66 + (13.7 x boima ba 'mele) + (5 x bophahamo ba cm) - (6.8 x lilemo).
Re balile palo ea motheo ea lik'hilojule tse hlokahalang ho boloka boima ba hau. Hona joale re hloka ho atisa palo ena ka li-coefficients tse latelang:
- boemo bo tlaase (mokhoa oa ho phela ka nako e khutšoanyane le maeto a ho tsamaea) - 1,20;
- boemo bo fokolang (ka makhetlo a 1-3 ka beke, koetliso e tloaelehileng) - 1.38;
- boemo ba karolelano (makhetlo a mararo ka beke ea koetliso) - 1.55;
- boemo bo phahameng (libeke tse 5-7 ka beke tsa koetliso kapa mosebetsi o boima) - 1.73.
Na u se u entse joalo? U na le k'halori ea letsatsi le letsatsi e khothalletsoang ho boloka boima ba hao ba hona joale. Bakeng sa tahlehelo ea boima ba 'mele, nka 80% ea boleng bo fumanoeng, le bakeng sa boima ba' mele - 120%. Ke feela ka mor'a sena o ka fetelang ho palo ea BJU.
BZU tekanyo
Mokhoa oa letsatsi le letsatsi oa BIO le lik'halori o bonolo haholo. Hopola nomoro ea ho qetela ka lipalo tsa hau - re balile khalori ea motheo, e ngatafatsoa ke coefficient ea mosebetsi mme re bala hore na ho na le lik'hilojule tse kae tse hlokahalang ho itšetlehile ka ho lahleheloa ke boima ba 'mele, ho boima kapa ho boloka boima ba hona joale. Moelelong oa ho lahleheloa ke boima ba 'mele, mohlala, nka setšoantšo sa 1500 kcal, ho tloha
Ka hona, butle-butle re ile ra fihla palo ea BJU. E entsoe ho latela lintlha tse joalo: 1 grama ea liprotheine le lik'habohaedreite - 4 kcal, le 1 gram ea mafura - 9 kcal. Ka nako e tsoanang, liprotheine tse jang li lokela ho ba 40%, mafura - 20%, le lik'habohaedreite - 40%. U ka bala tekanyo ea hau ka litlhahlobo:
- Liprotheine = (1500 x 0.4) / 4 = 150 g.
- Fat = (1500 x 0.2) / 9 = 33 g.
- Li-carbohydrate = (1500 x 0.4) / 4 = 150 g.
Hona joale o tseba hore na ke tekanyo efe ea BJU eo ue hlokang bakeng sa ho theola boima ba 'mele. E sala feela ho qala diary ea phepo e nepahetseng le ho khomarela lintlha tse amoheletsoeng ho fokotsa boima ba 'mele!