Contents
- Yadda za a lissafa yawan kuɗin kuzari na asali
- Lissafin Rididdigar abolicarƙashin Basarƙashin (asa
- Lissafin kuzari na kashe kuɗaɗe ta amfani da tsarin Harris-Benedict
- Lissafin kuɗaɗen kalori na yau da kullun ta amfani da dabara Mifflin-Geor
- Lissafin kuɗaɗen kalori na yau da kullun ta amfani da dabara ta Catch-McArdle
- Me yasa baza ku iya ƙara yawan amfani ta hanyar abinci ba
- Loididdigar Calorie Calorie
- Dokoki don amfani da tushe da ƙarin kuɗi
Yadda za a lissafa yawan kuɗin kuzari na asali
Ba wani sirri bane cewa don rasa nauyi, kuna buƙatar ƙona adadin kuzari fiye da yadda kuke ci. Idan cin adadin kuzari ya dogara ne kawai kan cin abinci da abin sha, to an raba amfani zuwa tushe da ƙari. Kudin kalori na asali shine kashe kuzarin don kula da rayuwa, kuma ƙarin shine adadin kuzarin da muke kashewa kan horo da duk wani aikin motsa jiki. Don gujewa rudani a cikin waɗannan ma'anonin, bari mu duba su dalla -dalla.
Lissafin Rididdigar abolicarƙashin Basarƙashin (asa
Jiki yana ciyar da adadin kuzari da yawa akan kiyaye ayyuka masu mahimmanci fiye da ayyukan horo. Ba mu lura da wannan ba, amma jikinmu yana ciyar da kuzari a kan numfashi, samar da sunadarai, carbohydrates da mai, ayyuka na fahimi da goyan bayan tsarin juyayi, bugun zuciya da aikin sauran gabobin ciki, kan kiyaye matakan hormonal, kan bacci, a motsi , har ma kan abinci. … Aikin jiki baya tsayawa na minti daya.
Consumptiona'idar amfani da kalori na nuna halin ku na rayuwa. Ana iya lissafa shi ta amfani da ƙididdiga masu zuwa: Harris-Benedict, Mifflin-Geor, Katch-McArdle.
Lissafin kuzari na kashe kuɗaɗe ta amfani da tsarin Harris-Benedict
Wannan shine mafi shahararren kuma mafi sauƙi dabara don ƙididdige kashe kuɗin kalori kowace rana. Don yin wannan, kuna buƙatar nuna tsawo, nauyi da shekaru. A cikin 1984, an sake sake shi don yin la'akari da bukatun likita.
Halin yanzu na lissafi:
Maza: BMR = 88.362 + (13.397 × nauyi a cikin kg) + ((4.799 × tsawo a cm) - (5.677 × shekaru)
Mata: BMR = 447.593 + (9.247 × nauyi a cikin kg) + (3.098 × tsayi a cm) - (4.330 × shekara)
Lissafin kuɗaɗen kalori na yau da kullun ta amfani da dabara Mifflin-Geor
Wannan samfurin an haife shi a cikin 1990. Ana ɗauka ɗayan mafi dacewa. Don yin lissafi, ku ma kuna buƙatar sanin nauyi, tsayi da shekaru.
Maza: BMR = (10 × nauyi a cikin kg) + (6,25 × tsawo a cm) - (5 × shekara) + 5
Mata: BMR = (10 × nauyi a cikin kg) + (6,25 × tsawo a cm) - (5 × shekara) - 161
Lissafin kuɗaɗen kalori na yau da kullun ta amfani da dabara ta Catch-McArdle
Anyi la'akari da mafi daidaito, amma ana lissafta shi ne bisa ƙwanƙwasa jiki ban da mai, kuma saboda wannan kuna buƙatar sanin yawan kitse ɗin ku.
Lean Jikin Jiki (LBM) Lissafi:
LBM = [nauyi (kg) × (100 -% mai)] / 100
Lissafin kuɗaɗen kalori na farko (BMR):
BMR = 370+ (21.6 × LBM)
Kudin kuɗin kalori na yau da kullun yana da alaƙa da duka mai da ƙwayar tsoka. Mafi yawan tsoka da kake da shi, yawan ƙarfin jikinka yana amfani da shi lokacin hutawa.
Me yasa baza ku iya ƙara yawan amfani ta hanyar abinci ba
Itarancin kalori bazai taɓa faɗi ƙasa da ƙimar asalin lokaci ba. In ba haka ba, jiki zai fara ajiye kuzari saboda matakan hormonal. Na farko, zai rage matakin leptin (hormone jikewa), sannan maganin kawancin ka da haihuwa. Ya kamata koyaushe ku sami wadataccen makamashi don tallafawa endocrine, juyayi da sauran tsarin. Kyakkyawan abinci, ƙarancin rashi da ɗabi'ar asarar nauyi na dogon lokaci zai taimaka don kauce wa rashin daidaituwa na hormonal.
Loididdigar Calorie Calorie
Dividedarin kashe kuɗaɗe an raba shi zuwa adadin kuzari da aka kashe a horo da adadin kuzari da aka kashe a cikin ayyukan ba horo.
A cikin horo, muna ciyar da ƙananan adadin kuzari - matsakaita na adadin kuzari 400 a kowace awa na motsa jiki mai ƙarfi. Tare da motsa jiki uku a mako, wannan kawai yana ba mu adadin kuzari 1200. Koyaya, idan horo yana nufin ƙarfafa ƙwayoyin tsoka, to ƙimar kuzari na asali zai ƙaru. Jiki yana ciyar da ƙarin adadin kuzari mai ginawa da kiyaye tsoka fiye da adanawa da riƙe mai.
Ayyukan ba horo (NEAT) yana nufin duk wani aiki na yau da kullun ko na yau da kullun: tafiya, siyayya, tsaftacewa, dafa abinci, wasa tare da yaro, har ma da aiki a kwamfuta.
Kuna iya lissafin ƙarin kashe kuzarin cikin kuzarin mai amfani da Calori. Kuna buƙatar kawai nuna nauyin ku, zaɓi nau'in aiki kuma nuna lokaci a cikin mintuna. Tsarin zai lissafa muku komai.
Dokoki don amfani da tushe da ƙarin kuɗi
Sanin Tsawon lokacin da aka kashe makamashi yana baka damar yin lissafin gibin kalori daidai don asarar nauyi, amma yana da wahala a hango ainihin asarar nauyi.
Matsaloli na iya tashi saboda:
- Kurakurai a cikin kirga adadin kuzari da aka cinye;
- Kuskuren binciken aikinku;
- Rike ruwa a jiki;
- Rike ruwa a jikin mace a wasu matakai na sake zagayowar;
- Ci gaban tsoka lokaci guda da ƙona mai;
- Rashin yin jinkirin kashe kuɗin kalori na yau da kullun.
Don kauce wa matsalolin da ke sama, ku ci da kyau a cikin kalori da corridor na BJU, kuyi tunani sosai game da ayyukan da ba horonku ba, kuna ƙoƙari ku kula da shi kusan matakin ɗaya kowace rana, ku motsa jiki a kai a kai, ku auna kanku ku auna ma'auni a lokaci guda, kuma kuma la'akari da lokacin da jinin al'ada yake.