Tlhahiso ea Letsatsi le Letsatsi Lihlahisoa tsa Carbs, Liprotheine le Fat

by Wendy Bumgardner

40-30-30 dijo tsa dihlahisoa tsa dijo le dijo tse nepahetseng

Ke liprotheine, lik'habohaedreite le mafura a mangata tseo u li hlokang bakeng sa lijo tse nang le phepo e nepahetseng le bakeng sa lijo tse ngata tsa protheine? Litekete tsena tsa calculator li ka u bontša hore na sepheo sa hau se lokela ho ba lik'hilojule le ligrama bakeng sa macronutrient ka 'ngoe. Sena se ka ba maqheka a ho ja, haholo-holo haeba u bala lijo tse nang le phepo e nepahetseng lijong tseo u li jang kapa u sebelisa mokhoa oa ho ja lijo-ts'ebetso le mokhoa oa ho sebetsa .

Ntlha ea pele, etsa qeto ea hore na boemo ba hau ba letsatsi le khalori e lokela ho ba eng. U ka sebelisa Kaloric Daily Needs Calculator ho fumana hore na 'mele oa hau o chesa letsatsi le leng kae ka lik'hilojule. Haeba o batla ho theola boima ba 'mele, o lokela ho ikemela ka palo e nang le lik'hilojule tse nyenyane tse 500 ka letsatsi ho feta kamoo likorori tsa hau tsa letsatsi le letsatsi li hlokang kateng. Molao oa motsoako oa basali ke lik'hilojule tse 1200, le bakeng sa banna, lik'hilojule tse 1600 ka letsatsi ho theola boima ba 'mele.

40-30-30 Diet Calculator Setšoantšo se phahameng sa protheine

K'hamera ena e reretsoe ho ja lijo tse ngata tsa protheine , tse ka 'nang tsa se ke tsa loketse ba nang le mathata a sebete kapa a liphio. Lijo tse ngata tsa setso li eketsa lik'habohaedreite ho li-protein tse 55% le tse tlaase ho 15%. Ka tlase re tla sheba mefuta e meraro ea tse ling. Empa pele, mona ke sejo se phahameng sa protheine.

Khalori Sepheo	Carb lik'hilojule	Carb grams	Liprotheine lik'hilojule	Liprotheine grams	Mafura lik'hilojule	Mafura grams
1000	400	100	300	75	300	33
1100	440	110	330	83	330	37
1200	480	120	360	90	360	40
1300	520	130	390	98	390	43
1400	560	140	420	105	420	47
1500	600	150	450	113	450	50
1600	640	160	480	120	480	53
1700	680	170	510	128	510	57
1800	720	180	540	135	540	60
1900	760	190	570	143	570	63
2000	800	200	600	150	600	67
2100	840	210	630	158	630	70
2200	880	220	660	165	660	73
2300	920	230	690	173	690	77
2400	960	240	720	180	720	80
2500	1000	250	750	188	750	83

Tlhahiso e nepahetseng ea Chati ea Lijo tsa US

Lijo tsena li tsamaisoa ke USDA, tse nang le lik'habohaedreite tse 51%, 18% ea protheine le mafura a 33%. Ho loketse ho baatlelete, haholo-holo ho batho ba thabelang ho ikoetlisa ka mamello, joalo ka ho tsamaea, ho tsamaea, ho matha le ho palama libaesekele.

Khalori Sepheo	Carb lik'hilojule	Carb grams	Liprotheine lik'hilojule	Liprotheine grams	Mafura lik'hilojule	Mafura grams
1000	510	128	180	45	330	37
1100	561	140	198	50	363	40
1200	612	153	216	54	396	44
1300	663	166	234	59	429	48
1400	714	179	252	63	462	51
1500	765	191	270	68	495	55
1600	816	204	288	72	528	59
1700	867	217	306	77	561	62
1800	918	230	324	81	594	66
1900	969	242	342	86	627	70
2000	1020	255	360	90	660	73
2100	1071	268	378	95	693	77
2200	1122	281	396	99	726	81
2300	1173	293	414	104	759	84
2400	1224	306	432	108	792	88
2500	1275	319	450	113	825	92

Setšoantšo se nepahetseng sa lijo tsa meroho

Lijo tsena li hlophisoa ke USDA ka 55% ea lik'habohaedreite, 14% ea protheine, le mafura a 34%.

Khalori Sepheo	Carb lik'hilojule	Carb grams	Liprotheine lik'hilojule	Liprotheine grams	Mafura lik'hilojule	Mafura grams
1000	520	130	180	45	320	36
1100	572	143	198	50	352	39
1200	624	156	216	54	384	43
1300	676	169	234	59	416	46
1400	728	182	252	63	448	50
1500	780	195	270	68	480	53
1600	832	208	288	72	512	57
1700	884	221	306	77	544	60
1800	936	234	324	81	576	64
1900	988	247	342	86	608	68
2000	1040	260	360	90	640	71
2100	1092	273	378	95	672	75
2200	1144	286	396	99	704	78
2300	1196	299	414	104	736	82
2400	1248	312	432	108	768	85
2500	1300	325	450	113	800	89

Mefuta e phetseng hantle ea bophelo ba Mediterranean Diet Chart

Lijo tsena li hlophisoa ke USDA ka 52% ea lik'habohaedreite, 18% ea protheine, le mafura a 32%.

Khalori Sepheo	Carb lik'hilojule	Carb grams	Liprotheine lik'hilojule	Liprotheine grams	Mafura lik'hilojule	Mafura grams
1000	550	138	140	35	340	38
1100	605	151	154	39	374	42
1200	660	165	168	42	408	45
1300	715	179	182	46	442	49
1400	770	193	196	49	476	53
1500	825	206	210	53	510	57
1600	880	220	224	56	544	60
1700	935	234	238	60	578	64
1800	990	248	252	63	612	68
1900	1045	261	266	67	646	72
2000	1100	275	280	70	680	76
2100	1155	289	294	74	714	79
2200	1210	303	308	77	748	83
2300	1265	316	322	81	782	87
2400	1320	330	336	84	816	91
2500	1375	344	350	88	850	94

U lokela ho sebelisa lijo life? Batho ba fapaneng ba na le katleho ea boima ba 'mele ka mefuta e fapaneng ea lijo. Ba bang ba etsa hantle haholo ka ho ja lijo tse ngata tsa protheine, ha ba bang ba khetha ho latela mokhoa oa Mediterranean, oa limela kapa oa lijo tse tloaelehileng tsa khalori.

Koetliso ea ho Mamella ho Mamella

Haeba u ntse u koetlisa ketsahalo ea mamello e kang halofo ea marathon kapa marathon ea ho tsamaea , e 'ngoe ea lijo tse tharo tse nang le lik'habohaedreite tse phahameng hangata li khothalletsoa ke barupeli ba lipapali. 'Mele o hloka lik'habohaedreite ho chesa matla nakong ea boikoetliso ba mamello.

_Lisebelisoa:

_{"Tlaleho ea Mekhoa ea Boipheliso ea Lijo: Ho hlahisa Mehlape ea Lijo tsa Vegetarian le Mediterranean," Scientific Report ea Komiti ea Boeletsi ea Likhoeletso ea 2015, Tlhaloso E-3.7.} _USDA. _{February 2015.}

_{"Netefalo le Tlhahisoleseding ea Lipapali - Sebui sa boemo bo kopaneng bo ngotsoeng ke American Dietetic Association (ADA), Dietitians tsa Canada (DC) le American College of Sports Medicine (ACSM)."} _{Meriana le Saense ka Lipapali le ho ikoetlisa, March 2009 - Buka ea 41 - Tlhahlobo ea 3}

40-30-30 Diet Calculator Setšoantšo se phahameng sa protheine

Tlhahiso e nepahetseng ea Chati ea Lijo tsa US

Setšoantšo se nepahetseng sa lijo tsa meroho

Mefuta e phetseng hantle ea bophelo ba Mediterranean Diet Chart

Koetliso ea ho Mamella ho Mamella

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