Hanya mafi sauki don kawar da nauyin da ya wuce kima shine abinci tare da karancin kalori. Amma kuna buƙatar sanin ƙimar ku kuma ku lissafa ta kanku ba koyaushe bane mai sauƙi.
Muna ba ku masu lissafin kan layi don ƙididdige adadin kuzari, furotin, carbi da mai wanda da shi za ku iya samun 'yan dannawa don gano ƙimar ku KBZHU. Kuna buƙatar shigar da nauyinku, tsayinku, shekarunku, yawan aikin motsa jiki, yawan rashi / ragi kuma zaku sami ƙimar ƙarshe na adadin kuzari da ƙimar kimar PFC (furotin, carbohydrates da mai), kuma kuna so ku bi .
Tallafin kalori: kalkuleta akan layi
Don ƙididdige yawan adadin kalori kuna buƙatar sanin waɗannan bayanan:
- Nauyin nauyi (a cikin kilogiram)
- Tsawo (a cikin cm)
- Shekaru
- Earfin aiki
- Yawan ragi ko ragi
Bayan shigar da dabi'u zaka sami masu zuwa:
- Alawus na kalori don asarar nauyi (karancin kalori)
- Shan adadin kuzari don tallafawa nauyi
- Shan adadin kuzari don samun nauyi (rarar kalori)
Yadda ake tantance ƙimar aiki:
- 1,2 - ƙaramin aiki (rashin motsa jiki, aikin nutsuwa, ƙaramin motsi)
- Aikin 1.375 - aikin haske (motsa jiki mai sauƙi ko tafiya, ƙaramin aiki na yau da kullun yayin yini)
- 1,46 - matsakaita aiki (motsa jiki sau 4-5 a mako, kyakkyawan aiki a rana)
- 1,55 - aiki sama da matsakaita (motsa jiki mai ƙarfi sau 5-6 a mako, aiki mai kyau na yau)
- Na 1.64 - haɓaka aiki (wasan motsa jiki na yau da kullun, babban aikin rana)
- 1,72 - babban aiki (motsa jiki mai tsananin gaske yau da kullun)
- A 1.9 - babban aiki (yawanci muna magana ne game da 'yan wasa a cikin lokacin gasa)
A cikin ƙayyade aikin, yi la'akari da ƙarin motsa jiki, da jimillar ayyukan yau da kullun (aiki, zirga-zirga yayin rana, sauran ayyuka). Misali, idan kuna horarwa sau 3 a sati na mintina 60 a matsakaita, amma mafi girman yini a zahiri ana ciyar dashi a zaune, to zaɓi ƙaramin aiki. Idan a cikin kwanaki daban-daban ya bambanta, za mu zaɓi ƙididdigar matsakaicin aiki kowace rana a cikin mako.
Yadda ake tantance yawan rashi ko ragi:
- Ta hanyar tsoho, muna ba da shawarar ɗaukar 20%.
- Idan bakaso ku hanzarta aiwatar da asara ko ƙimar kiba, zaɓi 10-15%.
- Idan BMI (rubutun jikin mutum) ya fi 30, zamu iya ɗaukar gibi na 25-30% (bayan daidaita nauyi, rage gibin zuwa 20%).
Lura cewa adadin kuzari na maza da mata ya bambanta. Filin da aka yiwa alama tare da alama alama ce ta tilas. Ana lissafin alawus na kalori nan da nan don asarar nauyi (ƙarancin kalori) don samun nauyi (rarar kalori), don kiyayewa / kula da nauyi. Kuna zaɓar ƙimar gwargwadon burin ku.
TAMBAYOYI DADI: yadda ake fara mataki mataki
Shan adadin kuzari da aka lissafa ta lissafin lissafin Harris-Benedict, an san shi azaman mafi daidaito zuwa yau. Kara karantawa game da yadda ƙimar wannan tsarin take, duba labarin game da UNTididdigar ALididdiga.
Norma PFC :: kalkuleta ta kan layi
Bayan ƙididdige adadin kuzari kuna buƙatar lissafin BDIM. Domin tantance yawan adadin furotin, carbohydrates da mai tare da cin abincin kalori, dole ne ku fara sanin yawan adadin PFC.
Matsakaici da shawarar zaɓi BDIM:
- Protein: 30%
- Fat: 30%
- Carbohydrates: 40%
PFC 30/30/40 sigar sigar ta zamani ce ta rarraba PFC, wacce ake bada shawara idan baku horo ko motsa jiki ba don Rage nauyi da nauyin jiki (a gida, a cikin rukuni rukuni ko a cikin dakin motsa jiki tare da ƙananan nauyin nauyi).
Sauran zaɓuɓɓukan rarraba BDIM shine mafi kyawun amfani idan kun riga kun san hanyar gina jiki ko, bayan shawarwari tare da kocin.
Zaɓin PFC don yin wasanni da aiki a ƙasa:
- Sunadaran: 40%
- Fat: 20-25%
- Carbohydrates: 35-40%
Zaɓin PFC don yin wasanni da aiki da yawa:
- Protein: 30-40%
- Fat: 20-25%
- Carbohydrates: 40-50%
Da fatan za a lura, tebur kun shiga kashi kawai na furotin da carbohydrates, fats ana lissafta su ta atomatik dangane da adadin adadin alamomin uku BDIM = 100%. Hakanan kuna buƙatar shigar da adadin kuzari na yau da kullun (tsoho shine 1600 kcal).
Muna kuma ba ku shawara ku karanta sauran labaranmu game da abinci mai gina jiki:
- Idaya adadin kuzari: inda zan fara cikakken bayani?
- Duk game da carbohydrates: mai sauƙi da rikitarwa carbohydrates don asarar nauyi
- Ingantaccen abinci mai gina jiki: mafi cikakken jagora zuwa miƙa mulki zuwa PP
- 5 manyan tatsuniyoyi don hanyar ragin nauyi na ƙididdigar kalori
nice