Sakamakon yin lissafin matakin motsa jiki Mataki na 4 NA 4

Kudin kuzari saboda sana'a

game da 489 Kcal / rana

Kudin makamashi mara aiki

A cikin duka 1663 Kcal / rana

Adadin amfani da makamashi na yau da kullun

is 2152 Kcal / rana

Kudin kashe kuzari na yau da kullun a nauyin da aka zaɓa

be 2133 Kcal / rana

Yanzu kuna da irin wannan amfani da kuzarin yau da kullun. Lokacin da aka rasa nauyi, zai ragu saboda raguwa a cikin ƙimar basal. Kuma lokacin da kuka isa nauyin jikin da kuke so ta hanyar amfani da abincin, mataki na gaba ya zama don sarrafa yawan abincin caloric na yau da kullun - bai kamata ya wuce kashe kuzarin yau da kullun a nauyin da aka zaɓa tare da motsa jiki iri ɗaya - a wannan yanayin, nauyinku zai daidaita a matakin da ake buƙata.

Duk lissafin suna aiki ne don gaurayayyen abinci, lokacin da jiki ya ƙunshi adadin sunadarai da ake buƙata, mai da kuma carbohydrates (a cikin kimanin kimanin kashi 14% 16% 70% na mutanen da ba su yin wasanni - ko kuma a cikin nauyin nauyi na 1: 1,1: 4,7, 15 gr.). Ya kamata a lura a nan cewa ga yankuna na Far North da yankuna da suka yi daidai da su, waɗannan ƙididdigar suna canzawa sosai zuwa raguwar carbohydrates zuwa ƙimar 35% 50% 10%. Hakanan, ga waɗannan yankuna, matsakaicin abun cikin kalori na yau da kullun yana ƙaruwa da 15-XNUMX%.

Hanyoyi don lissafin alamomi sun yi daidai da takaddun tsarin mulki wanda doka ta yarda dasu, ban da makirci don kirga yawan ƙimar rayuwa (wanda aka bayar a cikin takardun don jeri ta nauyi da shekaru tare da mataki na kilogiram 5 da shekaru 10 - makircin lissafi amfani da su a nan sun fi daidai a wannan ma'anar).

Tsarin wuta ya ƙunshi bin shawarwarin su na dogon lokaci.

Tsawon lokacin abinci, akasin haka, an kayyade shi sosai, kuma yana da matuƙar ƙin ƙaruwa. Hakanan ya shafi kowane abincin da aka maimaita - an nuna wannan lokacin a matsayin mafi ƙanƙanta.