Idaya adadin kuzari: inda zan fara? Mafi kyawun jagora don ƙididdigar kalori!

Ɗaya daga cikin mafi inganci da aminci hanyoyin da za a rasa nauyi shine ƙidaya adadin kuzari. A wannan talifin, za mu amsa tambayoyi na gaba. Me yasa kirga adadin kuzari ke da tasiri don asarar nauyi? Yadda za a lissafta al'ada na adadin kuzari na yau da kullum don asarar nauyi? Kuma la'akari dalla-dalla game da tambayar yadda, a gaskiya, abun ciki na kalori na menu na yau da kullum.

Ƙididdigar calorie don asarar nauyi

Mutane da yawa sun ƙi wannan fasaha saboda rikitarwa, amma saboda madaidaicin ƙuntatawa na kalori abincin ku, za ku daidaita iko da inganta adadi. A zahiri, idan mutum ya koyi ƙidaya adadin kuzari da kuma kula da abincin ku, ba za ku jagoranci jikin ku kawai ba, amma kuma a hankali canza yanayin cin abinci. A gaskiya ma, ƙidayar adadin kuzari ba ta sanya takunkumi ga kowane takamaiman samfura ba, amma idan kun fara ƙidaya adadin kuzari da aka ci abinci, to wata rana za ku gane da kanku cewa yana da kyau ku ci kwano na salatin tare da nama fiye da ƙaramin kek. Ee, abun ciki na caloric, zai kasance kusan iri ɗaya, amma ƙimar sinadirai na waɗannan jita-jita sun bambanta.

Ka'idar rasa nauyi abu ne mai sauqi qwarai: mutane suna buƙatar ci ƙasa da lokacin da jiki ke da shi don sarrafa abin da ya fara amfani da makamashin kitse. Zai zama alama cewa abin da ya fi sauƙi - mako guda yana zaune a kan abinci mai tsauri, rasa nauyi sannan ku ba da damar 'yanci dangane da abinci. Koyaya, wannan ka'ida tana ba da sakamako na ɗan gajeren lokaci, duk asarar nauyi da sauri da sauri. Hanya mafi kyau don rasa nauyi shine ƙidaya adadin kuzari. Me yasa?

1. Ƙididdigar adadin kuzari hanya ce mai ma'ana ga damuwa mai gina jiki da kuma iyakancewa mai tsanani. Ba ka cutar da jikinka, saukar da shi a kan wani m rage cin abinci.
2. Tare da ƙididdigar adadin kuzari za ku sami cikakken abinci mai gina jiki, sabili da haka, wannan hanyar asarar nauyi ba ta haifar da lahani ga jiki ba, sabanin abinci guda ɗaya da yunwa.
3. Ba za ku iya ware daga menu abincin da kuka fi so ba, abu mai mahimmanci shine ku kasance cikin tsarin kalori na corridor. Bugu da ƙari, ƙididdige yadda lafiya yake aiki! A gefe guda, don dacewa da ƙimar abun cikin caloric da aka bayar, zaku share abincin ku daga abinci mara amfani, cutarwa da mai mai. (wanda yayi kyau). Amma a gefe guda, koyaushe za ku sami damar cin abincin da kuka fi so, kawai bitar menu na yau da kullun.
4. Yana lissafin adadin kuzari shine mataki na farko zuwa ga dacewa, lafiya, daidaitaccen abinci. Za ku saba da bin tsarin abinci da tsarin da gangan don zaɓar samfuran.
5. Tare da kirga adadin kuzari za ku cinye isassun adadin sunadarai, fats da carbohydrates, kuma asarar ku za ta kasance lafiya kuma marar lahani. Me yasa yake da mahimmanci? Alal misali, daga rashin kitsen mai zai iya haifar da matsaloli tare da tsarin hormone, daga rashin carbohydrates - asarar makamashi da gajiya. Kuma ragi na sunadaran, waɗanda galibi ana haɓaka su a cikin abinci daban-daban, galibi suna haifar da matsaloli tare da gastrointestinal tract da koda.
6. Ƙididdigar kalori shine ainihin zaɓin zaɓi na iko mai dacewa, idan kuna wasa wasanni kuma kuna son kula da ƙwayar tsoka, kare shi daga lalacewa. ( tsoka tsoka = ingancin toned jiki). Hard low-kalori rage cin abinci da mono farko yajin a kan tsoka da kuma ba mai a cikin tsanani gazawa ga jiki sauki ce ban kwana da tsokoki domin suna bukatar karin makamashi.
7. Wannan tsari na asarar nauyi kamar yadda ƙididdigar adadin kuzari ya fi ɗorewa da kwanciyar hankali, ba tare da sauye-sauye ba kuma a lokaci guda dawowar fam ɗin da aka rasa.
8. Matsayin mai mulkin, bayan watanni 2-3 bayan ƙididdigar adadin kuzari na yau da kullun za ku samar da wasu zaɓuɓɓukan menu kuma za ku san menene da nawa kuke ci a rana. don zama a cikin corridor na adadin kuzari. Idan kana tunanin cewa yanzu zai zama abokinka na rayuwa, ba haka ba ne.
9. Ƙididdigar adadin kuzari yana da matukar canzawa kuma hanya mai dadi na asarar nauyi. Idan, bayan gazawar abincin da za a daina ko farawa daga farkon, kirga adadin kuzari shine karye don daidaita “kwanakin zagorye” kwatsam. Kawai kadan rage abin da ake buƙata na kalori na yau da kullun don kwanaki 2-3 masu zuwa, ko kashe motsa jiki na cin kuzari.
10. Ƙididdigar adadin kuzari yana da sauƙi don canzawa zuwa kula da nauyi bayan asarar nauyi. Duk abin da za ku buƙaci ƙara + 10-20% zuwa kalori na yanzu (dangane da kasawar da kuka zaɓa).

Ingantaccen abinci mai gina jiki: yadda zaka fara mataki zuwa mataki

Domin fara sarrafa abincin ku, dole ne ku aiwatar da ayyuka masu zuwa:

• Don ƙayyade adadin caloric abun ciki na abincin yau da kullun.
• Fara adana rikodin abincin yau da kullun na abincin da aka ci.
• Don kallo a cikin madubi akai-akai inganta siffar ku.

Algorithm na kirga adadin kuzari don asarar nauyi

Mataki na 1: ƙididdige yawan adadin kuzari na tushe

Kowannenmu, dangane da nauyi, aiki da shekaru yana buƙatar adadin abinci daban-daban. Don gano ainihin adadi kana buƙatar amfani da shi dabarar Harris-Benedict:

• Mata: BMR= 9.99 in * nauyi (a kg) + 6,25 * girma (na cm) - 4,92 * shekaru (shekaru) - 161
• Maza: BMR = 9.99 a * nauyi (a kg) + 6,25 * girma (na cm) - 4,92 * shekaru (shekaru) + 5

inda BMR - Basal metabolism rate (basal metabolism rate)

Mataki na 2: ƙayyade ayyukan yau da kullun

Sakamakon adadi shine matakin tushe na metabolism (BMR) yana ninka ta yawan aiki na jiki:

• 1,2 – kadan aiki (rashin motsa jiki, aiki na zaune, ƙananan motsi)
• A 1.375 – haske aiki ( motsa jiki mai sauƙi ko tafiya, ƙananan ayyukan yau da kullum a lokacin rana)
• 1,46 – matsakaicin aiki (motsa jiki sau 4-5 a mako, aiki mai kyau don rana)
• Na 1.55 – ayyuka sama da matsakaita (wani motsa jiki mai tsanani sau 5-6 a mako, aiki mai kyau don rana)
• Na 1.64 - ƙara yawan aiki (aikin motsa jiki na yau da kullun, babban aiki na rana)
• 1,72 - babban aiki (motsa jiki mai tsanani na yau da kullun da babban aiki na yau da kullun)
• Zuwa 1.9 – sosai high aiki (yawanci muna magana ne game da 'yan wasa a cikin wani lokaci na ayyukan gasa)

Da fatan za a kula! Tare da mai haɓakawa don mafi kyawun mayar da hankali kan ayyukan gaba ɗaya yayin rana. Misali, idan kuna motsa jiki a kowace rana na mintuna 30-45, amma kuna da salon rayuwa, ba kwa buƙatar fitar da wani abu sama da 1,375. Ɗaya daga cikin motsa jiki, har ma mafi tsanani, ba ya ramawa ga rashin aiki a lokacin rana.

Mataki na 3: lissafta sakamakon ƙarshe

Don haka, ta hanyar ninka adadin ƙimar ƙimar matakin tushe (BMR) ta hanyar motsa jiki, mun sami abincin ku na caloric. Cin abinci a ƙarƙashin wannan doka, ba za ku rasa nauyi ba kuma ba za ku sami nauyi ba. Wannan ake kira al'ada na adadin kuzari don tallafawa nauyi.

BMR * rabon motsa jiki = ƙimar adadin kuzari don tallafawa nauyi.

Idan kuna son rasa nauyi, wasu ayyukan da aka haifar suna buƙatar don rage 15-20% (wannan shine abinci mai gina jiki tare da rashi caloric). Idan kuna aiki akan ci gaban tsoka, to kuna buƙatar don ƙara 15-20% (zai zama abinci tare da rarar kalori). Idan kun kasance a kan mataki na "kiyayyar nauyi", bar adadi ba canzawa.

Tare da ɗan ƙaramin nauyi ana ba da shawarar ƙidayar ƙarancin caloric yau da kullun na 15%. Idan kuna son kawar da> 10 kg muna ba da shawarar kirga tare da kasawa na 20%. Lokacin da babban nauyin nauyi, idan kuna son kawar da> 40 kg na iya ɗaukar kasawa na 25-30%.

SAURARA:

Mace, mai shekaru 30, nauyi 65 kg, tsayi 165 cm, motsa jiki sau 3 a mako:

• BMR = 9,99 * 65 + 6,25 * 165 - 4,92 * 30 - 161 = 1372
• Yin amfani da adadin kuzari don kula da nauyi = 1372 * 1,375 = 1886,5 kcal
• Rashin ƙarancin caloric na al'ada = 1886 - (1886 * 0,2) = 1509 kcal

Jimlar samun adadin kuzari 1450-1550 shine adadin yau da kullun don asarar nauyi. A kan wannan adadi, kuna buƙatar ci gaba da ƙidaya adadin kuzari na menu na ku.

• Me yasa ba za a sauke ƙasa da kafaffen titin ba: jiki ya saba da ɗan ƙaramin abinci, zai rage haɓakar metabolism kuma da zarar kun fara cin abinci kaɗan, za ku sami nauyi sosai.
• Me ya sa ba za a iya wuce titin ba: ba ku rasa nauyi, saboda jiki ba zai sami lokaci don ciyar da makamashi da aka karɓa ba.

KALKULATOR KAN ONLINE

Hanyoyi 12 akan yadda ake kirga adadin kuzari

1. Ajiye tarihin abinci, dole ne a rubuta lambobi a rubuce. Kada ku dogara da ƙwaƙwalwar ajiyar ku kuma kar a ƙidaya ƙiyasin ƙima, in ba haka ba akwai haɗarin cin abinci da yawa, ko mafi muni, rashin abinci mai gina jiki.
2. Ci gaban fasaha ya sauƙaƙe aikinmu na yin abincin. Zazzage app ɗin mu ta hannu don kirga abincin kalori, kuna sauƙaƙa rayuwar ku sosai. Muna ba ku shawarar ku karanta: Manyan mafi kyawun ƙa'idodi don kirga adadin kuzari.
3. Kada ku amince da ma'auni na nauyin samfurori "ta ido", tabbatar da siyan sikelin dafa abinci. Idan ba tare da ma'auni na kicin ba lissafin adadin kuzari ba daidai ba ne, don haka sakamakon da ake so zai fi wuya a cimma. Af, sau da yawa a cikin shirye-shirye don kirga adadin kuzari an riga an ƙididdige ƙimar makamashi don samfur, misali, ga lemu daya. Menene nauyin wannan orange na yanayi, wanda muka ƙididdige abun ciki na kalori ba a sani ba. Wataƙila orange ɗin ku ya fi yawa ko žasa. Tabbas, kuskuren ƙananan ne, amma idan a cikin rana duk samfurori don yin game da "ido", hoto ne na haƙiƙa ba zai yi aiki ba. Duba zaɓinmu na: Manyan ma'auni 20 na lantarki na lantarki.
4. Auna samfuran kawai don waɗanda ba a shirya ba! Idan kun manta da yin shi a cikin tsarin dafa abinci, to, tabbatar da duba abun ciki na kalori na shirye-shiryen abinci. Misali, karfin kuzarin danyayen shinkafa gram 100 da gram 100 na dafaffen shinkafa ba iri daya bane. Koyaushe yana da kyau a auna samfuran a bushe ko danye, ba dafaffe ba. Don haka bayanai za su kasance daidai.
5. Yi la'akari da samfurin wanda aka shirya don amfani ko shiri: nama ba tare da kasusuwa ba, 'ya'yan itace da kayan lambu ba tare da kwasfa ba, ainihin, cuku ba tare da marufi ba, kaza ba tare da fata ba, da dai sauransu.
6. Shirya menu na samfurin ku don gobe. Yi jerin jita-jita masu zuwa don guje wa abubuwan mamaki tare da rashin waɗannan ko wasu samfuran.
7. Lokacin shirya menu na yanzu ko rana mai zuwa, Koyaushe barin ƙaramin corridor (150-200 kcal) don samun sarari don motsawa. Nan da nan za ku sami abin ciye-ciye mara shiri ko kun yanke shawarar musanya samfur ɗaya zuwa wani.
8. Idan kuna dafa abinci mai rikitarwa wanda ya ƙunshi abubuwa da yawa (miyan, cake, casserole, pizza), yana da kyau kada a sami abun cikin kalori a kan layi. Kafin dafa abinci, auna kowane sashi, ƙididdige ƙimar kuzarinsu kuma tara sakamakon lambobi. Don haka, sakamakon zai kasance mafi daidai.
9. Guji gidajen cin abinci da masu abinci. A cikin zamani duniya da alama mai wuce yarda hadaddun, amma idan ka samu a cikin al'ada na dauke da abinci tare da ku zuwa aiki, karatu ko ma tafiya, su burin a rasa nauyi za ka cimma da sauri da sauri. Ko da menu na gidan abinci ya lissafa adadin adadin kuzari a cikin tasa, ku tuna cewa waɗannan alkalumman sun kasance kusan kusan.
10. Kar a taɓa mayar da hankali kan adadin adadin kuzari da aka nuna don girke-girke akan gidajen yanar gizo daban-daban ko a rukuni bisa ga girke-girke a cikin hanyoyin sadarwar zamantakewa. Na farko, ba a san yadda za a yi la'akari da duk bayanan ba, masu rubutun girke-girke. Na biyu, zaku iya bambanta nauyin nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i wanda zai canza darajar caloric na abinci.
11. Idan wata rana da gaske za ku wuce abin da aka kafa na makamashi, haka ne ba lallai ba ne a kowane hali don shirya kwanakin azumi na yunwa. Don haka kawai za ku rushe aikin metabolism. Ci gaba da bin hanyar da adadin kuzari, kuma idan kuna da mummunan lamiri don jiya "Sagar", yana da kyau ku biya motsa jiki na awa 1, tafiya ko wani aikin jiki. A madadin, don 'yan kwanaki don rage rage cin abinci ta hanyar 15-20% don rama yawan abincin da ya wuce, sannan komawa zuwa abincin da ya gabata.
12. Don horar da kanku don ƙidaya adadin kuzari, da farko kuna buƙatar horo mai tsanani. Amma bayan makonni biyu, za ku horar da kanku kafin kowane abinci don yin abinci a cikin littafin ku. Yawancin lokaci ya isa watanni 2-3 don ƙirƙirar menu na yau da kullun kuma koyi yadda ake ayyana abincin ku na yau da kullun ba tare da ƙididdiga ba.

Yadda ake kirga samfuran KBZHU

Don cikakken fahimtar batun ƙidaya adadin kuzari, kuna buƙatar fahimtar yadda ake ƙididdige samfuran KBZHU (kalori, sunadarai, fats da carbohydrates) da kuma inda za a sami duk bayanan kan lambobin waɗannan samfuran. Bari mu yi nazarin mataki-mataki yadda ake ƙidaya adadin kuzari, furotin, carbohydrates da mai a cikin abinci. Kara karantawa game da yawan furotin, carbohydrates da fats ga kowane mutum, karanta a nan: Yadda ake lissafin PFC (protein, mai, carbohydrates) kuma menene yake yi?

A ina ake samun kalori da samfuran PFC?

• Duk bayanan da ke kan adadin kuzari, furotin, carbohydrates da mai suna duban marufi zuwa samfuran. Akwai ingantaccen bayani.
• Idan an sayar da samfurin ba tare da marufi ba ko marufi ba a ƙayyade ƙimar makamashi ba, to, duba abun cikin kalori na abubuwan abinci a cikin Intanet. Kawai misali shigar a cikin search engine "banana KBZHU" kuma nemo duk bayanan da ake bukata. Yana da kyau a duba kafofin da yawa don tabbatar da daidaiton bayanan.
• Idan kuna amfani da rukunin yanar gizon ko aikace-aikacen hannu don ƙidaya adadin kuzari, yawanci suna ƙunshe da shirye-shiryen tushe na samfuran tare da bayanan KBZHU. Saboda haka, ban da neman bayanai ba lallai ba ne.
• Idan kuna da hadaddun tasa ya ƙunshi nau'i-nau'i da yawa, to, ku auna nauyin kowane sinadari na KBZHU ga kowane nau'in sinadaran daban kuma tara sakamakon sakamakon. Kara karantawa game da shi a kasa.

Yadda ake kirga KBZHU: misalai

Bari mu kalli takamaiman misalan yadda ake kirga adadin kuzari, sunadarai, fats da carbohydrates a cikin abinci guda ɗaya da shirye-shiryen abinci.

1. Kifi 5%. Dubi abun cikin kalori na samfurin akan marufi. Idan ba a bayyana ba, to duba Intanet.

KBZHU curd 5% - 100 g:

• Caloric abun ciki: 121 kcal
• Sunadarai: 17 g
• Kitse: 5 g
• Carbohydrates: 1.8 g

a) Misali, kun yanke shawarar cin 80 g na cuku. Don yin lissafin KBZHU 80 g cuku gida, kawai ninka kowane adadi da 0.8:

KBZHU curd 5% - 80 d:

• Calories: 121 * 0,8 = 96,8 kcal
• Protein: 17 * 0,8 = 13,6 g
• Fat: 5 * 0,8 = 4 g
• Carbohydrates: 1.8 g * 0,8 = 1,44 g

b) Idan kun yanke shawarar ci 225 grams na cuku gida, to ku ninka kowane adadi 2.25:

KBZHU curd 5% - 225 g:

• Calories: 121 * 2,25 = 272,3 kcal
• Protein: 17 * 2,25 = 38,25 g
• Fat: 5 * 2,25 = 11,25 g
• Carbohydrates: 1.8 g * 2,25 = 4,05 g

Don haka, muna samun takamaiman KBZHU cuku, dangane da nauyinsa.

2. hatsi. Wannan shine mafi mashahuri Breakfast daga waɗanda ke ƙoƙarin bin abinci mai kyau. Ƙididdigar adadin kuzari don oatmeal shima abu ne mai sauƙi. Ta hanyar kwatankwacin shirin da aka tsara a ƙasa, muna tsammanin KBZHU don duk sauran hatsi da taliya.

a) oatmeal An auna bushe (ya bushe, wannan yana da mahimmanci!). Misali, kun sami bayanai 70 KBZHU Duba akan marufi ko akan 100 g:

KBZHU hatsi - 100 g:

• Calories: adadin kuzari 342
• Sunadarai: 12 g
• Kitse: 6 g
• Carbohydrates: 60 g

Tun da ba mu shirin cin gram 100 da aka lissafta ta kowace hidimar gram 70, ninka duk adadi ta 0.7:

KBZHU oatmeal - 70 g:

• Calories: 342 * 0,7 = 240 kcal
• Protein: 12 * 0,7 = 8.4 g
• Fat: 6 * 0,7 = 4,2 g
• Carbohydrates: 60 * 0,7 = 42 g

Wannan shine KBZHU na ƙarshe oatmeal 70 g: K-240, B-8,4; W Yana 4.2; I-42. Ruwa nawa kuka kara, ta yaya ba za ku bushe ba, kuma komai nauyinsa bayan dafa abinci, kuna shigar da bayanan a cikin littafin abinci. akan busasshen al'amari. Hakazalika, akwai wasu hatsi, taliya, dankali.

A cikin Intanet zaku iya samun adadin kuzari don oatmeal da aka riga an dafa shi. Amma yana da kyau kada a yi amfani da waɗannan adadi. Grits suna sha ruwa kuma suna kumbura, kuma nauyinta na ƙarshe na iya bambanta dangane da yawan ruwan da kuka ƙara da nawa lokacin tafasa porridge. Don haka ko da yaushe auna dukkanin hatsi kawai a cikin busassun (ba a shirya ba).

b) Ace ki shirya oatmeal da madara ki zuba man shanu da zuma da madara. A wannan yanayin, muna auna kowane sashi kafin dafa abinci ( hatsi, mai, zuma, madara), Yi imani da KBZHU ga kowane sashi na kowane mutum, taƙaitawa kuma samun shirye-shiryen abinci na KBZHU. Ana lissafta duk wannan kafin dafa abinci! Kara karantawa game da takamaiman kirga shirye-shiryen abinci kaɗan kaɗan.

3. Chicken nono. Wani shahararren samfurin daga rasa nauyi, don haka bari mu dubi shi.

Auna nonon kajin danye, zai fi dacewa bayan ka bushe kuma ka bushe, don kada lissafin ya sami danshi mai yawa. (da kyau, idan ya kasance daidai har zuwa ƙarshe). Ƙirƙiri KBZHU nono kaza 120 g:

KBZHU nono kaza - 100 g:

• Caloric abun ciki: 113 kcal
• Sunadarai: 24 g
• Kitse: 2 g
• Carbohydrates: 0.4 g

KBZHU nono kaza - 120 g:

• Calories: 113 * 1,2 = 135,6 kcal
• Protein: 24 * 1,2 = 28,8 g
• Fat: 2 * 1,2 = 2,4 g
• Carbohydrates: 0.4 g * na 1.2 = 0.48 g

Bayan mun tafasa nono kaza, ba a auna ba kuma kirga adadin kuzari ba. Yi la'akari da bayanai kawai a cikin ɗanyen sigar sa. Spices da gishiri ga abun ciki na kalori ba a shafa ba, amma idan kun dafa tare da mai, kar ku manta da ƙarawa.

Yadda ake samun shirye-shiryen girke-girke

Kamar yadda muka fada a baya, lokacin dafa abinci masu rikitarwa, ƙidayar adadin kuzari sune kamar haka:

• Auna kowane sashi a jika/bushe
• Yi la'akari da kowane sashi na KBZHU a cikin zanen da ke sama
• Takaita bayanai kuma sami cikakken abincin kalori.

Ga misalin tare da hadadden abinci da muka ambata a sama: oatmeal da madara, zuma da man shanu.

Sinadaran na porridge:

• 130 g na oatmeal
• madara 50 ml 3.2%
• 30 g na zuma
• 10 g man shanu

Muna sa ran ta kwatanci tare da misalan da ke sama, da ninka bayanai kan nauyin samfurin. Sa'an nan kuma ƙara yawan adadin kuzari, sunadarai, carbohydrates da fats.

Samu oatmeal na KBZHU: K-647,6; B-Na 17.73; W-17,78; U-104,23.

Hanya mai sauƙi don ƙididdige abincin shirye-shiryen KBZHU

Akwai hanya mai sauƙi da dacewa don lissafin shirye-shiryen abinci na KBZHU. Don wannan muna amfani da gidan yanar gizon Calorizator. Je zuwa shafin girke-girke na Analyzer kuma shigar da sabon taga wanda aka ware ta wakafi duk kayan aikin mu: 130 g hatsi, 50 ml madara 3.2%, 30 g zuma, 10 g man shanu.:

Danna nazari, kuma a maimakon kirga adadin kuzari da hannu sami abubuwan da aka riga aka gama:

Dubi layi Total kuma shirya don hadaddun jita-jita masu kalori tare da kayan abinci da yawa.

Kuma ba lallai ne ku shigar da nauyi a cikin gram ba, kuna iya amfani da alamomi kamar haka:

Kamar yadda kuke gani, zaku iya kwafin girke-girke kuma ku lissafta KBZHU haka. Amma a kula! Alal misali, 2 kwararan fitila a cikin fahimtar analyzer girke-girke ne 150 g, Amma a gaskiya yana iya zama 100 g da 200 g, dangane da takamaiman girman kwan fitila. Za a kimanta darajar irin waɗannan shirye-shiryen. Saboda haka ya fi kyau a auna da kuma rubuta a cikin analyzer kayayyakin a cikin grams, tun da auna su.

Idan kuna amfani da aikace-aikacen hannu don ƙidaya adadin kuzari, ta irin wannan hanya, auna mafi kyau, kada a yi amfani da shi a cikin lissafin "banana 1" ko "albasa 1" daga samfurin tushe da aka gama.

Yadda za a auna abinci, idan kun dafa don iyali?

Sau da yawa muna shirya jita-jita dalla-dalla ba don kansu ba amma ga dukan dangi. Yadda za a ƙidaya adadin kuzari, idan kun auna samfuran da kuke buƙata a cikin ɗanyen nau'in su, kuma lokacin dafa samfuran nauyi suna canzawa? Akwai hanya mai sauƙi don magance wannan matsalar.

1. KBZHU da aka lissafta bisa tsarin zanen da aka yi a sama, ana auna sinadarai a busasshen ko danye kafin dafa abinci. Mu dauki misalin mu oatmeal da madara, zuma da man shanu, wanda muka tattauna a sama. Mun sami jimillar KBZHU: K-648; B-17,7; W-17,8; U-104.

2. Cook porridge, ƙara duk sinadaran, Mix. Auna tasa. Alal misali, mun sami 600 grams - jimlar nauyin abincin da aka shirya.

3. Yanzu ku hada porridge farantinsa a auna. Misali, nau'in mu ya juya zuwa 350 g.

4. gram 350 shine 58% na yawan adadin hatsi (350 aka raba ta 600 kuma sami 58%).

5. Bi da bi aka ƙididdige KBZHU rabon ku ta hanyar ninka kowane lambobi da 0.58:

• Calories: 648 * 0,58 = 376 kcal
• Sunadaran: 17,8 *0,58 = 10.2 g
• Fat: 17,8 *0,58 = 10.3 g
• Carbohydrates: 104 * 0,58 = 60.5 g

6. Gabaɗaya, mun ƙidaya adadin hatsi guda ɗaya: K-376; B-10,2; W Yana 10.3; Ina - 60,5.

Muna ba ku shawarar ku karanta kan wannan batu labarai masu zuwa:

• Rashin calorie: inda za a fara rasa nauyi
• Yadda ake lissafin BDIM da me yake yi
• Zaɓin aikace-aikacen hannu don ƙidaya adadin kuzari
• Duk game da ingantaccen abinci mai gina jiki da kuma inda za a fara
• Tazarar azumi: slimming ga malalaci