Abincin kalori
 

A yau, ɗayan shahararrun tsarin abinci mai gina jiki shine abinci mai gina jiki mai calorie. Wannan hanyar rage nauyi ce wacce ake ɗauka mafi inganci, mai aminci kuma a lokaci guda baya buƙatar ba da abincin da kuka fi so.

Babban ka'ida shine lissafin yawan adadin kuzari da jiki ke buƙata a ko'ina cikin yini kuma, sabili da haka, don sanin cewa kowane haɓaka a cikin rabo yana haifar da ƙaruwa cikin adadin kuzari.

Zai yiwu a bi abincin da ake amfani da kalori a kowane lokaci, saboda wannan tsarin abinci mai gina jiki ba ya cutar da lafiyar jiki ko kadan, har ma yana taimakawa wajen samun kyakkyawar rayuwa. Babban ka'idar wannan tsarin shine cinye daidai adadin adadin kuzari kamar yadda jiki ke ciyarwa kowace rana. Yawan samfurori da adadin su ba kome ba ne, babban abu shine kada ya wuce iyakar adadin adadin kuzari da aka halatta. Har ila yau, ba a ba da shawarar cinye calories da yawa fiye da na al'ada ba, saboda dole ne jiki yayi aiki akai-akai, ba tare da wani rushewa da damuwa ba, don kada ya cutar da lafiya.

 

Lissafin yawan abincin kalori na yau da kullun

Don ƙayyade kusan adadin adadin kuzari da jiki ke buƙata kowace rana don aiki na yau da kullun da kiyaye su cikin sifa, kuna buƙatar ƙayyade manyan alamomi (waɗanda ke da kowa ga kowa) kuma aiwatar da lissafin ta amfani da dabara ta musamman.

  • Daya daga cikin manyan alamun shine metabolism… Ko da mutum yana aiki a yanayin kwanciyar hankali duk rana, jiki har yanzu yana kashe kuzarin da aka samu daga abinci yayin aiwatar da narkewa, bugun zuciya, koda, kwakwalwa, numfashi. Kuna iya lissafa shi ta wannan hanyar: ninka nauyi da 20 kcal.
  • Abu mai mahimmanci na biyu wajen kirga adadin adadin kuzari da ake buƙata shine shekarun mutum, saboda bayan ashirin ya ƙare lokacin aiki na ci gaba na jiki. Ana nuna wannan alamar ta wannan hanyar: kowane shekaru goma masu zuwa bayan ashirin yana rage adadin adadin kuzari da 2%.
  • Mai nuna alama na gaba ya kasu kashi biyu jinsisaboda maza sun fi mata yawan adadin kuzari. Wannan lamarin ya hada da manunin gaba daya na jiki, saboda karamin jiki yana bukatar karancin makamashi don dumama. Wato, mafi girman jiki, yawancin adadin kuzarin da kuke buƙata.
  • Wani muhimmin mahimmanci a cikin lissafin shine aiki na jikiIdan kuna yawan motsa jiki a cikin motsa jiki, motsa jiki ko wani horo na karfi, to yana dauke da mahimmancin ƙwayar tsoka, wanda ke ƙona mafi adadin kuzari fiye da kayan adipose. Don ƙayyade wannan mai nuna alama, kuna buƙatar ninka narkewar jiki ta hanyar yawan abin da ke gudana a rayuwar ku.

    Agesididdigar ayyuka:

    20% - yawanci salon zama;

    30% - ayyukan haske a rana (tsabtatawa, dafa abinci, tafiya, sayayya);

    40% - matsakaita aiki (aiki a cikin lambu, lambu, yadi, tsabtace gari a cikin gida, doguwar tafiya, da dai sauransu);

    50% - babban aiki (horo na yau da kullun, motsa jiki, motsa jiki daban-daban, ƙarfin aiki).

  • Alamar karshe ta tsarin kalori gaba daya shine yawan makamashi lokacin sarrafawa da hada abinci. Ana lasafta shi ta hanyar dabara: (metabolism + aikin motsa jiki) ya ninka da 10%.

Tsarin don kirga yawan abincin kalori na yau da kullun:

Metabolism + motsa jiki + kashi na kuzari don sarrafa abinci

Bayan ƙididdige yawan adadin kuzari na yau da kullun, ya zama dole a fayyace sakamakon da aka samu gwargwadon alama na rukunin shekaru (ga kowane shekaru goma masu zuwa bayan ashirin, zamu rage adadin adadin adadin kuzari da 2%).

Idan ana amfani da abinci tare da ƙididdigar kalori don asarar nauyi, to yana da kyau a gyara sakamakon babban dabara ta wannan hanyar: muna kwatanta kilogram na nauyin nauyi tare da 7 kcal, ma'ana, za mu ninka nauyinmu da 7, sa'annan mu rage sakamakon da aka samu daga lissafin adadin kuzari na yau da kullun bisa tsarin da ke sama.

Shawarwarin Abincin Calorie

  1. 1 Dangane da shawarwarin shahararren masanin abinci mai gina jiki M. Ingmar, ya zama dole a sha kitse mai yawa (30-40% na adadin adadin adadin kuzari kowace rana). Don haka, jiki zai cika, kuma ba za a miƙa cikin daga yawancin abinci mai ƙananan kalori ba.
  2. 2 Mai bincike na rare rage cin abinci na 'yan wasa L. Cordain shawara duk wanda ya jagoranci wani aiki salon, a lokacin da cin abinci da adadin kuzari, don yin rage cin abinci, yafi daga, da kuma (tare da wani m karuwa a karshe nuna alama na lissafi). Cordain kuma yana ba da shawarar guje wa samfuran kiwo azaman allergens da abinci waɗanda ke tsoma baki tare da asarar nauyi.
  3. 3 Lokacin tattara abinci na yau da kullun, ya kamata ku fahimci cewa ya fi kyau ku ci wani ɓangare na wani abu mai lafiya da gamsarwa fiye da zaƙi, kwakwalwan kwamfuta, abincin da ya dace, da dai sauransu. Ya zama dole a rarraba abinci yadda ya kamata bisa ga jadawalin tsari, saboda ta wannan hanyar zai zama da sauƙi ga jiki ya saba da sabon tsarin abinci mai gina jiki, kuma ga jiki gabaɗaya, tsarin abinci mai gina jiki zai amfane shi kawai. Babu wani dalili da yakamata ku shanye yawan adadin kuzarin ku na yau da kullun kafin cin abincin rana da yunwa yayin rabin rabin na yini, tunda da irin waɗannan matakan, ba za'a iya kaucewa sakamako mara kyau ba.
  4. 4 Yana da daraja lissafin adadin kuzari da yin menu daidai da wannan abincin a gaba don kiyaye lokacinku. Don lissafin adadin kuzari da ke cikin takamaiman samfurin, zaku iya amfani da shirye-shirye na musamman waɗanda za a iya sauke su akan Intanet.
  5. 5 Ya kamata koyaushe ku tuna game da sukari da aka ƙara wa shayi, saboda shi ma yana da adadin kuzari da yawa.
  6. 6 A cikin rayuwar jikin mutum, adadin kuzari kawai ya zama dole don aiki na yau da kullun, amma batun ba kawai a cikin adadin su ba. Yana da mahimmanci cewa abincin da aka cinye ya ƙunshi abubuwan gina jiki, wato sunadarai, fats, carbohydrates, ma'adanai da bitamin. Don haka, bai kamata ku yi kuskuren jujjuya ruwan 'ya'yan itace da soda tare da "abun ciki na ruwan' ya'yan itace" ko broth na kaji daga ainihin tare da broth kaza akan kayan yaji na ɗanɗano don amfanin daidai, kodayake sigar "sunadarai" tana da ƙarancin kalori.
  7. 7 Ra'ayin cewa mafi gamsarwa da samfurin, mafi ƙarancin kalori shine, rashi ne na yau da kullun, wanda sau da yawa yana ɓatar da lissafi kuma, sabili da haka, yana hana asarar nauyi.
  8. 8 Idan kun bi abincin kalori don asarar nauyi, yakamata kuyi amfani da ma'aunin nauyi don saka idanu kan tasirin nauyi kuma, a cikin mummunan yanayin, gyara kuskuren, kuma a cikin lamarin mai kyau, bi hanyar da ake buƙata don haɓaka sakamako.
  9. 9 Rashin fahimta da ke inganta ƙona mai. Sabanin haka, barasa shine ƙarin kalori mai ƙyalli.
  10. 10 Ana iya ƙididdige adadin kuzari ta amfani da tebur na musamman. Akwai tebur na abun ciki na kalori na jita-jita daban-daban, jikewar kalori na wasu abinci na duniya, takamaiman samfuran, da kuma wasu rukunin mutane. Na karshen, daidai da bukatun makamashi na wani rukuni (misali, mata masu juna biyu, mata masu shayarwa, yara, dalibai, 'yan wasa, dankalin turawa, da dai sauransu), yana ƙayyade adadin da ake bukata na gina jiki da ma'adanai.

Abubuwan da ake buƙata na adadin kuzari na yau da kullun, la'akari da halayen ku na ilimin lissafi, zaku iya akan gidan yanar gizon mu. A can kuma zaku sami adadin kuzari na sirri da hangen nesa mai rage nauyi.

Karanta kuma game da sauran tsarin wutar lantarki:

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