Sakamakon lissafin ma'auni mai kyau da ya halatta LADAN MATSAYI NA 2 NA 4

Nau'in jikin

• A cewar MV Chernorutsky: kanganewa
• by Paul Broca: kanganewa

Matsakaicin metabolism

• A cewar MV Chernorutsky: kasa da al'ada (hankali)
• by Paul Broca: kasa da al'ada (hankali)

Shafin taro na jiki

• a cewar Adolph Ketel (Index Mass a Jiki): 25.5 kg/m²

Matsayi mai kyau

• by Paul Broca: 69.3 kg
• A cewar MV Chernorutsky: 69.3 kg
• ta hanyar ma'aunin jiki: 61.4 kg

Nauyin halatta (daidai da ka'ida)

• ta hanyar ma'aunin jiki: daga 52.2 to 70.6 kg
• bisa ga sabon bayanan ANIH: daga 52.2 to 76.2 kg

Samun matsalolin abinci mai gina jiki

• Girma

A wannan mataki na lissafin, a kan tushen da aka samu a baya (a mataki na farko) fihirisa da alamomi, an ƙayyade matakin asarar nauyi a cikin lokaci, wanda ya sa ya yiwu a amsa tambayoyin:

• Me kuke buƙatar ci don rage kiba? (zabi na abinci dangane da abun ciki na kalori)
• Nawa ya kamata ku ci don rage kiba? (zabi na abinci ta tsawon lokacinsa ko mitar sa)

Idan kuna da matsaloli tare da kiba, waɗannan ƙididdiga masu zuwa don asarar nauyi za su kasance:

• Iyaka na sama don ƙididdigar taro na jiki
• Iyakar nauyin nauyi na ANIH:
• Madaidaicin nauyi ta ma'aunin ma'aunin jiki
• Madaidaicin nauyi bisa ga MV Chernorutsky
• Madaidaicin nauyi bisa ga Paul Broca

Kuma ko da kuna da matsalolin abinci mai gina jiki tare da kiba, za a sami maki biyu koyaushe:

• Zaɓin ku na nauyin da ake so (nauyin ku na iya zama ƙasa da ko daidai da madaidaicin nauyi bisa ga wata hanya - amma har yanzu kuna son rasa nauyi)
• Cikakken ƙimar asarar nauyi (wannan abu yayi kama da yanayin da ya gabata, amma kuna buƙatar ƙayyade takamaiman ƙima a cikin kilogiram - nawa kuke son rasa nauyi - alal misali, da sauri rasa nauyi ta 10 kg)

Lokacin cin abinci a cikin kwanaki yana da mahimmanci don tantance girman tasirin jikin ku. Yawancin abincin da ba na likitanci ba ya ba ka damar rasa nauyi har zuwa 1,5 kg kowace rana (tare da ruwa mai ɗaure), amma irin wannan tsarin asarar nauyi yana da sauri sosai - kuma ko da yake za su haifar da sakamako, a ƙarshe (bayan). wani lokaci - game da watanni 3-5), rasa nauyi zai dawo, har ma da wuce haddi - al'ada na metabolism ba ya faruwa.

Karɓar (daidaita nauyi a cikin dogon lokaci - na shekaru da yawa) ƙimar ƙima don asarar nauyi - matsakaicin 0,2-0,3 kg a mako (dangane da nauyin farko - amma yana da kyau a tsaya ga na farko). adadi). Wannan hanya za ta ba da damar a nan gaba don kiyaye nauyi a matakin da ake buƙata, yin amfani da, idan ya cancanta, abinci na lokaci-lokaci, ko amfani da tsarin abinci mai gina jiki don rasa nauyi (a gare su wannan adadi ya fi ƙasa).

Zaɓi nauyin da za ku rasa nauyi kuma ku nuna lokacin da aka kiyasta lokacin da kuke son bin abincin