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Yaya yawan adadin kuzari ya kamata in cinye don rasa nauyi
Lissafi lissafi ne na aminci ga waɗanda za su rage nauyi da gaske kuma na dogon lokaci. Zai taimaka muku gano kilogram nawa ne ba na gaske ba, yawan adadin kuzari don kiyayewa da rage nauyi, da kuma bayanai masu mahimmanci. Don yin wannan, sun fito da dabaru na musamman don kirga abun cikin caloric.
Kayan Lalacewar Nauyi
Kafin ka koyi yadda ake ƙidaya adadin kuzari, kana buƙatar tanadin duk kayan aikin da ake buƙata. Da farko dai, zamu buƙaci sikelin bene, zai fi dacewa na lantarki. Suna ba da sakamako mafi daidaituwa kuma suna nuna ƙaramar canjin nauyi. Ka tuna, masana ilimin abinci mai gina jiki sun ba da shawarar gudanar da nauyi sau biyu a rana, cikin tufafi masu sauƙi ba tare da takalma ba. Da safe, ana yin wannan bayan ziyartar bayan gida, da yamma - kafin yin wanka. Tabbatar cewa an daidaita sikelin a gaba kuma sanya shi a kan madaidaiciya, farfajiya, nesa da abubuwan baƙon. Don kirga yawan adadin kuzari na yau da kullun, kuna buƙatar sikelin lantarki na kicin, kalkuleta da teburin kalori. Ana iya samun na biyun a sauƙaƙe akan Intanet da shagunan littattafai.
Rage nauyi ko kar a rage kiba
Lissafi na farko da za'a fara yi shine don ƙididdigar adadin jikin (BMI). Irin wannan saurin ganewar hanzarin zai nuna yadda nauyin da ke yanzu ya yi daidai da na yau da kullun kuma ko hakan na da haɗari ga lafiya. Tsarin BMI shine kamar haka: ya kamata a raba nauyi a cikin kilogram da tsayi, ana lissafa shi a mita da murabba'i ɗaya. Misali, nauyinka nauyin kilogiram 58 ne, tsayinsa yakai 164 cm, bisa tsarin da kake bukata adadin tsayi: 1.64 × 1.64 = 2.6896, yanzu kana bukatar raba mai nuna nauyi da mai nuna alama: 58: 2.6896 = 21.56, wannan shine lissafin jikin ku. Ta yaya ya kamata a fahimci wannan sakamakon? Mai nuna alama 16.0-17.9 yana nuna ƙarancin nauyin jiki; 18.0-24.9 yayi dace da al'ada; 25.0-29.9 yana nuna ƙaddara ga kiba; 30.0–34.9 - alama ce ta matakin farko na kiba; 35.9-39.9 ya tabbatar da mataki na biyu na kiba. Lura cewa adadi akan kalkuleta jagora ne kawai mai wahala, kuma ƙananan kurakurai ba makawa anan. Idan kana buƙatar cikakken bayani, jeka ga gwani.
Don neman daidaito
Kamar yadda kuka sani, tasirin kowane irin abinci ya dogara da adadin adadin kuzari da aka cinye. Don ƙayyade mafi kyawun adadin su, kuna buƙatar lissafin babban musayar ku. Ana yin wannan bisa ga tsari mai zuwa: 655 + (9.6 weight nauyin jiki, kg) + (1.8 × tsawo, cm) - (4.7 × shekaru). Bugu da ƙari, kuna buƙatar la'akari da matakin aikin motsa jiki, ma'ana, yawan amfani da adadin kuzari. Sabili da haka, ana ninka sakamakon ta hanyar daidaitaccen kwatancen. Don aikin zama, zamu ninka darajar da aka samu ta hanyar dabara ta ninka ta 1.2. Coarin ƙarfin ƙarfin motsa jiki (minti 60 na tafiya ko ƙwarewar haske) shine 1.3; don wasanni na yau da kullun-1.5; don aiki na jiki mai nauyi-1.7. Wannan sakamako na ƙarshe shine adadin adadin kuzari da ake buƙata don kiyaye nauyi a cikin ƙa'ida.
Ativeidaya madadin
Hakanan ana ƙididdige yawan adadin yau da kullun dangane da yawan kuzarin yau da kullun. Yana la'akari da shekaru, jinsi, da kuma rayayyun ayyukan motsa jiki (CFA) wanda muka riga muka sani. Mata suna maye gurbin ƙimomin da ake buƙata a cikin waɗannan hanyoyin: daga 18 zuwa 30 shekaru (0.062 × nauyi a cikin kg + 2.036) × 240 × CFA; daga shekaru 31 zuwa 60 (0.034 × nauyi a cikin kg + 3.538) × 240 × CFA; sama da shekaru 60 (0.038 × nauyi a cikin kg + 2.755) × 240 × CFA. Maza suna yin lissafin masu zuwa: daga shekara 18 zuwa 30 (0.063 × nauyin jiki a cikin kilogiram + 2.896) × 240 × CFA; daga 31 zuwa 60 shekaru (0.484 weight nauyin jiki a cikin kg + 3.653) × 240 × CFA; sama da shekaru 60 (0.491 weight nauyin jiki a cikin kg + 2.459) × 240 × CFA. Kar a rude ku da gaskiyar cewa sakamakon da aka samu na iya bambanta da babban musayar. Bayan duk wannan, an tsara waɗannan dabarun ne daban-daban da kansu.
Kalori a cikin ƙaura
Duk waɗannan ƙididdigar suna nuna kusan adadin adadin kuzari don kula da nauyi. Amma adadin kuzari nawa kuke buƙata don rage nauyi? Anan yana da mahimmanci don tantance tsananin asarar nauyi. Mafi kyawun zaɓi shine rage rage cin abinci zuwa 15 %. Don gano adadin abin da kuke buƙata don rage adadin kuzari na yau da kullun, ninka shi da 0.15. Wannan raguwa zai ba ku damar kawar da kilo 1.5-2 a wata. Idan dole ne ku rasa nauyi a cikin hanzari mai sauri, ana rage adadin kuzari da 20-25 %. A sakamakon haka, a cikin wata guda zaka iya rabuwa da kilogram 3-5. Tare da tsauraran abinci, rasa nauyi tare da haɗarin kiwon lafiya yana rage abincin har zuwa 40 %. A wannan yanayin, ban da asarar nauyi mai kaifi, zaku iya ba da tabbacin samun ci gaba da cututtuka na yau da kullun da ƙarin matsaloli masu mahimmanci tare da sakamako mai muni.
Samfura masu canzawa
Baya ga tebur na kalori na jita-jita, cikakkun bayanai game da batun ana bayar da su ta aikace-aikacen wayoyin hannu. Koyaya, waɗanda suka rasa nauyi tare da gogewa suna da'awar cewa adana littafin tarihin da aka rubuta da hannu yana da kyau sosai. A wannan yanayin, lokacin da ake ƙididdigewa, yana da mahimmanci a tuna da abubuwa masu mahimmanci da yawa. Yawancin samfurori a cikin tsarin maganin zafi suna canza abun cikin caloric. Don haka, nama, kaji, kifi da kayan lambu suna rasa danshi lokacin dafa abinci, amma suna sha mai sosai. Amma hatsi da taliya, akasin haka, suna tara danshi sosai, suna ƙara ƙara. Wannan yana da mahimmanci musamman don la'akari lokacin shirya miya, manyan jita-jita da jita-jita na gefe. Don yin wannan, dabam la'akari da caloric abun ciki na kowane sashi a cikin kammala form, ba manta game da man fetur, ganye, seasonings har ma da ruwa.
Sanin yadda ake lissafin abincinku, zaka iya yin daidaitaccen menu. Kuma ta hanyar rikodin lissafi a cikin littafin abincin, za ku ga ci gaba a fili kuma, idan ya cancanta, zaku iya yin gyara. Duk da haka babban abin ba bin bin ƙaunatattun mutane bane, amma hanya mai ma'ana.