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Cin kalori na yau da kullun: yadda ake lissafi. Bidiyo
Don tallafawa matakai masu mahimmanci, kuzari ya zama dole har ma ga jiki, wanda maigidansa ya fi son kwanciya akan sofa a gaban TV duk rana. Bugu da ƙari, wannan matar tana buƙatar ta wanda ke jagorantar salon rayuwa mai aiki, shiga cikin wasanni. Amma don kada ɗayan ko ɗayan su sami sauƙi, kowannensu yana buƙatar nasa, abincin yau da kullun na kalori, wanda za'a iya lissafta shi da kansa.
Abin da ke ƙayyade abincin kalori na yau da kullun
Matan da ba sa son samun ingantattu sun sani sosai cewa wannan baya faruwa, ya zama dole a cinye adadin kuzari da yawa kamar yadda aka cinye. A zahiri, idan za ku bi kowane irin abinci don rasa nauyi mai yawa, kuna buƙatar cin ƙasa da na yau da kullun, wanda ke ƙididdige ma'aunin mutum ta la'akari da alamun mutum.
Wannan ƙa'idar ta dogara ba kawai kan jinsi da shekaru ba, har ma da salon rayuwa, sana'a har ma da yanayin yankin da kuke zama.
Kuma wannan na halitta ne, saboda a cikin ƙuruciya da ƙuruciya, lokacin da ake samun ci gaba mai ƙarfi kuma ana ƙirƙirar kwarangwal, jiki yana buƙatar ƙarin abubuwan gina jiki da kalori. Amma tsofaffi, waɗanda tuni sun daina aiki da ƙarfi, ba a buƙatar babban adadin kuzari don kula da rayuwa. Amma lokacin da tsoho ya ci gaba da ɗora wa jikinsa jiki, yana buƙatar ƙarfi kamar na matashi.
Lokacin lissafin, yana da mahimmanci kuma la'akari da jinsi, saboda jikin namiji, ta dabi'arsa, yana kashe ƙarin kuzari; duk da haka, kwanan nan wannan ba koyaushe bane, musamman lokacin da kuka yi la'akari da cewa mace mai ciki da mai shayarwa tana buƙatar ƙarin kuzari don ɗaukar da ciyar da jariri lafiya.
Kuna iya rasa nauyi, koda kuna riƙe da adadin kuzari na yau da kullun, kawai ta hanyar ƙara ƙarfin aikin motsa jiki - ku daina ɗagawa da tafiya
Yawan cin kalori na yau da kullun da kuke buƙata ya dogara da ƙimar ku na asali (BMR). Wannan shine mafi ƙarancin adadin kuzari da jiki dole ne ya bayar, wanda ke cikin cikakken hutu. Ko da lokacin da kuke kwance, kuna buƙatar wani adadin kuzari don kula da ayyukan ilimin lissafi. SBI baya magance buƙatun aikin ku na zahiri.
Don lissafin wannan mai nuna alama, zaku iya amfani da ɗayan dabaru guda biyu-Harris-Benedict, wanda ya gabatar a 1919, ko Mifflin-Saint Geor, wanda aka fara amfani da shi tun 2005
Na farko kuma yana ba da damar ƙididdige HEI daidai gwargwado ga waɗanda salon rayuwarsu ke nuna babban motsa jiki, amma a cikin yanayin gabaɗaya, ana iya yin daidai lissafin HEI bisa ga tsari na biyu.
Dangane da tsarin Harris-Benedict, ga mata:
- BOO = 655,1 + 9,6 * M + 1,85 * P - 4,68 * B, inda M shine nauyin jiki a cikin kilo
- P - tsawo a santimita
- B - shekaru (yawan adadin shekaru)
Kuna iya amfani da tsarin Mifflin-Saint Geor, wanda a halin yanzu Ƙungiyar Abinci ta Amurka (ADA) ta ba da shawarar don ƙayyade ainihin kalori don mata: BOO = 9,99 * M + 6,25 * P-4,92 * B - 161.
Amma, ba shakka, ƙimar BMR ɗin da aka samu ya kamata a daidaita ta la'akari da matakin aikin ku na jiki, wanda ake amfani da daidaitaccen daidaituwa.
- don haka, idan kuna gudanar da salon rayuwa mai ɗorewa sosai kuma ku kwanta a kan kujera ko ku zauna a kwamfuta duk tsawon yini, wannan adadi zai zama daidai da 1,2
- a cikin yanayin lokacin da kuke yin aiki mai sauƙi yayin rana ko yin wani nau'in motsa jiki ko aƙalla motsa jiki sau 3-4 a mako, zai yi daidai da 1,375
- idan aikinku yana da alaƙa da ƙoƙarin jiki na tsananin matsakaici ko kuna zuwa motsa jiki sau 4-5 a mako, dalilin gyaran ku zai zama 1,4625
- matsanancin motsa jiki ko horo sau 4-5 a mako yana ba ku damar amfani da adadin 1,55
- lokacin da kuke yin aikin hannu ko motsa jiki yau da kullun, rabo zai zama 1,6375
- ga 'yan wasan da ke yin horo sosai sau 2 a rana, 1,725 ne
Kada ku ji tsoron babban adadin sigogi da rikitarwa na dabarun da aka bayar - akan shafuka da yawa akan Intanet da aka sadaukar don abinci, zaku iya lissafin abincin ku na yau da kullun kyauta ta shigar da duk sigogi masu mahimmanci: tsayi, nauyi, shekaru, yana nuna matakin aikin motsa jiki da zaɓin ɗayan waɗannan dabaru guda biyu.
Abincin dole ne ya daidaita kuma ya ƙunshi duk abubuwan gina jiki, bitamin da abubuwan ganowa. Rage adadin kuzari ta hanyar rage adadin carbohydrates da fats, amma har yanzu yakamata su kasance cikin abincin
Yadda ake lissafin adadin kuzari na yau da kullun lokacin da ake mutuwa
Duk wani abinci don asarar nauyi yana dogara ne akan ƙirƙirar da kuma kula da ƙarancin kalori na ɗan lokaci. Ya kamata ku sani cewa abinci mai sauri a bakin yunwa, lokacin da adadin kuzari na yau da kullun ya ragu zuwa 500 ko ma ƙasa da haka, ya ƙare tare da saiti na gaba na nauyin asali kuma yana cike da manyan matsalolin kiwon lafiya. Don gujewa wannan, yi amfani da abin da ake kira dogon abinci, wanda rashi abin da ake buƙata na kalori na yau da kullun ba zai wuce 15-20%ba, kuma bayan 'yan watanni za ku iya rasa nauyi ba tare da cutar da lafiyar ku ba.
Kawai tare da ƙididdigar kalori mai dacewa don abincin ku za ku iya cimma sakamako mai rauni.