Yaya yawan adadin kuzari ya kamata ku ci kowace rana don rasa nauyi
Ba duk wanda yayi mafarkin kyakkyawa da siririn jiki bane ya san kuma yake amfani da hanyar ƙididdige adadin abincin da ake ci. Amfani da wannan hanyar a aikace, zaku iya cin abinci ba tare da ƙuntatawa ko kaɗan ba, amma a matsakaici.
Da farko zai zama kamar yana da wuya a aiwatar da lissafi na lissafi, saboda kuna buƙatar auna kowane yanki, kiyaye littafin abinci, da rikodin bayanan. Amma wannan shine karo na farko kawai: a nan gaba zaku saba da irin wannan tsarin mulki kuma zaka iya cewa sauƙin darajar abinci mai gina jiki a cikin wani samfurin ko shirye da aka shirya. Don masu farawa, ta hanyar, aikace-aikacen hannu na musamman sun dace da sauƙaƙe ƙididdigar kalori.
Shirye-shiryen Lalacewar Nauyi da Kulawa
Matakin shiryawa don rasa nauyi zai zama ƙaruwa cikin adadin ruwan da aka sha. Yana aiki da gaske, saboda 'yan mintoci kaɗan kafin cin abinci, za ku iya shan gilashin ruwa mara kyau don cika sararin samaniya, don haka ƙoshin abinci zai faru da sauri. Wannan halayyar lafiya tana haɓaka yanayi don raunin nauyi kuma yana daidaita daidaiton ruwa a jiki.
Duk wanda yayi mafarkin rashin nauyi yakamata ya guji canje-canje masu yawa a cikin abincin: raguwa mai yawa a cikin rabo, banda abincin da aka saba da jita-jita. Yakamata ayi komai ahankali dan gujewa gajiya da rashin aikin jiki.
Yi ƙoƙari don haɓaka aikin motsa jiki don sakamako mai girma. Idan kun riga kun shiga don wasanni ko halartar kowane aiki, la'akari da wannan gaskiyar lokacin lissafin adadin kuzari.
Daidaita lissafin adadin kuzari don rage mata nauyi
Ana lasafta kalori ana la’akari da yanayin rayuwa. Da ke ƙasa akwai ɗayan zaɓuɓɓuka don mata:
| Ayyuka | Rayuwa | Nau'in shekarun, shekaru | Calorie abun ciki na menu, kcal |
|---|---|---|---|
| Rashin aiki, zama. | 19-25 | 2000 | |
| 25-50 | 1800 | ||
| 50+ | 1600 | ||
| Matsakaici na motsa jiki, motsa jiki yana nan, zuwa gidan motsa jiki sau 1-2 a mako. | 19-25 | 2200 | |
| 25-50 | 2200 | ||
| 50+ | 1800 | ||
| Wasanni masu aiki, haɓaka aiki. | 19-30 | 2400 | |
| 31-60 | 2200 | ||
| 60+ | 2000 |
Hakanan, ana iya aiwatar da lissafin yau da kullun bisa ga algorithm mai zuwa:
| №1. | Theara nauyi a kilogram 10. | |
| №2. | Nuna tsayin a santimita da 6.25. | |
| №3. | Upara bayanan da kuka samo daga lissafin farko biyu a cikin maki # 1 da # 2. | |
| №4. | Ageara shekaru a shekaru 5. | |
| №5. | Rage lambar daga aya ta 4 daga ƙimar da aka samu a aya ta # 3. | |
| №6. | Rage 161 daga ƙimar maki # 5. | |
| №7. | Adadin daga lambar lamba 6, ya ninka ta gwargwadon aikin motsa jiki: | |
| ✓ activityananan ayyuka ☞ | 1,2 | |
| Rate Matsakaicin aikin aiki ☞ | 1,38 | |
| Lodi na matsakaici ☞ | 1,46 | |
| Motsa jiki mai karfi ☞ | 1,55 | |
| Activities Ayyukan yau da kullun ☞ | 1,64 | |
| ✓ Motsa jiki sau biyu a rana ☞ | 1,73 | |
| Activity Motsa jiki tare da aiki na jiki ☞ | 1,9 | |
Wannan zai zama adadin adadin kuzari wanda yafi dacewa da jikin ku.
Idan kana son rage nauyi kadan, zabin lissafi mai zuwa zaiyi.
Auki wata takarda, kalkuleta da rikodin nauyin da kuke son cimmawa. Sannan ninka adadi mafi kyau ta yanayin aikin motsa jiki, wanda kuke gani a ƙasa:
- 27 - idan ka dan motsa kadan, kuma aiki baya hadewa da motsa jiki;
- 29 - wani lokacin shiga ciki don motsa jiki ko zuwa dakin motsa jiki;
- 34 - kai tsaye ziyarci dakin motsa jiki ko wurin wanka;
- 37 - horo yana da tsanani kuma kullun;
- 42 - idan ka ciyar da yawan kuzari a wurin aiki ko kuma motsa jiki yana wuce sama da awanni 4 a rana.
Wataƙila wannan zaɓin shine mafi nasara, tunda saurin rage nauyi tare da nauyi mai yawa (kiba) galibi yakan zama sanadin ɓarkewar gabobin ciki, fadowar fata, da samuwar ninki.
Kalori don rage nauyi ga maza
Don jima'i mai ƙarfi, akwai hanyoyin lissafi daban, tare da waɗanda na tattauna a sama. Amma a cikin matakan mataki-mataki algorithm (duba sashin da ya gabata) maimakon rage 161, dole ne ku ƙara 5. Duk sauran abubuwa basu canza ba.
Idan ba kwa son wahalar da kanku da lissafin, yi amfani da teburin da aka gabatar.
| Ayyuka | Rayuwa | Nau'in shekarun, shekaru | Calorie abun ciki na menu, kcal |
|---|---|---|---|
| Rashin aiki, zama. | 19-30 | 2400 | |
| 31-50 | 2200 | ||
| 50+ | 2000 | ||
| Matsakaici na motsa jiki, motsa jiki yana nan, zuwa gidan motsa jiki sau 1-2 a mako. | 19-30 | 2600-2800 | |
| 31-50 | 2400-2600 | ||
| 50+ | 2200-2400 | ||
| Wasanni masu aiki, haɓaka aiki. | 19-30 | 3000 | |
| 31-50 | 2800-3000 | ||
| 50+ | 2400-2800 |
Ana iya lissafin kalori a cikin kalkuleta na kan layi ko aikace-aikacen hannu, inda kuka shigar da nauyi, tsawo, da alamun shekaru. Shirin zai ba da bayanai a cikin 'yan seconds.
Muna da mahimmancin gaske ga abin da muke ci, amma abin da muke sha yana da adadin kuzari. Maza manyan masoya ne na giya da soda mai zaki. Kuma idan mace na iya cewa "A'a" a cikin ranta, to namiji ba tare da jinkiri ba zai sha gwangwani daga giya da ya fi so ko cola kafin lokacin kwanciya.
Daga cikin abubuwan sha masu gina jiki da ruwan 'ya'yan itace na yau da kullun: ɗayan shugabanni cikin abun cikin kalori shine tumatir. Ga waɗanda suke son ruwan 'ya'yan itace, masanan abinci sun ba da shawarar narke su da ruwa.
Kar a manta da kofi da shayi. Waɗannan ba abubuwan sha ne masu yawan kalori ba, amma ban da madara, sukari, toppings, cream, tare da amfani na yau da kullun, suna iya samun akasi. Shan shayi sau da yawa yakan zama cikakken abinci, saboda yana da wahala a tsayayya kuma kada a ci aƙalla kuki ɗaya, alawa, kayan goro. Sabili da haka, idan kuna shan kofi ko shayi, yi ƙoƙari ku iyakance kan sha kawai.
Yadda ake lissafin adadin adadin kuzari daidai kowace rana ga matasa masu shekaru 14-16
Masana yanayin abinci da abinci da abinci mai gina jiki ba sa ba da shawarar gabatar da ƙuntataccen abinci ga samari don dalili mai sauƙi: har yanzu jikinsu yana girma kuma ba ji ba gani. Idan matsalolin kiwon lafiya sun bayyana sabanin nauyin nauyi, to ƙididdigar kalori na iya inganta yanayin ba tare da wahala ba.
Hanyar girma jiki ba ta da wahala, kamar yadda masana harkar abinci suka yi mana. Tare da ci gaba na yau da kullun da isasshen aiki, 'yan mata masu shekaru 14-16 kada su cinye adadin kuzari 2500 a rana, kuma yara maza - bai wuce adadin kuzari 3000 ba. Idan akwai nauyi mai yawa tare da irin wannan abincin, bayan tuntuɓar likita, a hankali zaku iya rage adadin kuzari:
- Ga 'yan mata - 1800.
- Don mutane - 2200.
Zai zama amintaccen bayani don kasancewa cikin ƙoshin lafiya da jin daɗi.
Kimanin cikakken menu har zuwa adadin kuzari 1500 a kowace rana ga mata
Abincin na adadin kuzari na 1500 yana ba da damar kawar da ƙarin fam da rage nauyi, idan an haɗa shi tare da motsa jiki. A ƙasa zan gabatar da menu na samfurin, manne wa abin da zaku cimma burin ku kuma sami damar rage nauyi.
| Cin abinci | Menu | Calories | Ruwa | |||
|---|---|---|---|---|---|---|
| Karin kumallo | Oatmeal akan ruwa, toast 1 da baƙin kofi. | 350 | Sha gilashin ruwa mintina 30 kafin cin abinci. Sha gilashin ruwa bayan awa 1. | |||
| Abincin rana | Ya zo awa daya da rabi bayan karin kumallo na farko. A cikin menu: shayi ba tare da sukari da ƙananan kwayoyi ba. Kuna iya cin ɗan cuku. | 150 | Minti 30 bayan cin abinci, sha gilashin ruwa 1, to, zaku iya shiga don wasanni (kimanin rabin awa). Kuma sha wani gilashin ruwa rabin awa bayan horo. | |||
| Abincin dare | Wani ɓangare na kayan lambu da yanki na nama ko kifi, dafa shi ko dafa shi. Zaka iya kari tare da salad din kayan lambu wanda aka dandana shi da lemon tsami da man zaitun. | 450 | Sa'a daya bayan cin abincin rana - gilashin ruwa guda 1. | |||
| Bayan abincin dare | Kayan farko mai ƙananan mai tare da yanki na gurasar baƙar fata. | 250 | Sa'a daya daga baya - gilashin ruwa 1. | |||
| Abincin dare | Steamed kayan lambu a menu. | 200 | A al'ada - gilashin ruwa a cikin awa daya. | |||
| Jibin Maraice na biyu | Gilashin ƙananan mai mai kefir. | 100 | Sa'a daya kafin lokacin kwanciya - gilashin ruwa 1. | |||
Wadannan shawarwari masu zuwa zasu taimaka wajen kiyaye abincin:
- Kar a tsallake karin kumallo. Wannan shine mabuɗin makamashi na tsawon yini. Abincin farko zai iya ƙunsar abinci mai gina jiki: ƙwai, cuku, busassun 'ya'yan itace da kwayoyi, madara, nama.
- Abincin rana ya kamata ya kasance a kan jadawalin: nama ko kifi haɗe da kayan lambu da hatsi za su ba da haske da ƙoshin abinci har zuwa abinci na gaba.
- Abincin karshe shine awowi hudu kafin kwanciya bacci.
- An ba da izinin ciye ciye tsakanin abinci. Wannan yana guje wa yawan cin abinci. Tea, zuma sun dace da kayan ciye-ciye.
- Kuna buƙatar sha kusan lita 2 na ruwa kowace rana.
- Kada ku ci abinci mai sauri; ɗauki abinci a hanya ko aiki. Abincin mai lafiya shine wanda aka shirya a gida.
- Kada ku ci abinci mai yawa.
Shawarwarin bidiyo
Kimanin cikakken menu har zuwa adadin kuzari 2000 kowace rana ga maza
Kuna iya samun tanki daban-daban na adadin kalori 2,000 a cikin littattafan abinci ko shafukan yanar gizo, kuma ina ba da shawarar kaɗan daga cikinsu.
Menu # 1.
- Karin kumallo: gilashin madara mai ɗumi tare da cokali na zuma da ƙwarya.
- Abincin rana: shayi, 'yan yankakken gurasar baƙar fata tare da man shanu da ganye.
- Abincin rana: miyar kayan lambu, yanki dafaffen naman abincin da aka ci, kamar dankali, 'ya'yan itace salatin da aka yi wa lemon tsami tare da sukarin da aka saka.
- Abincin dare: ruwan tumatir ko tumatir kaɗan da crouton.
- Abincin dare: slican yanyan gurasar burodi tare da man shanu da ganye.
Menu # 2.
- Karin kumallo: shayi tare da baƙar fata.
- Abincin rana: gilashin kefir tare da yanki na baƙar fata.
- Abincin rana: broth, wani tafasasshen kifi, dankali da ganye, salatin kayan lambu kore.
- Abincin dare: gilashin madara tare da yanki na baƙar fata da zuma.
Nasihun Bidiyo
Abin da masana harkar abinci ke faɗi game da ƙididdigar kalori
A cewar masana ilimin gina jiki, duk wani abinci da takunkumin abinci ya kamata ya dace da rayuwa da kiwon lafiya. Rashin yarda daga abincin da ya gabata yana haifar da mahimmancin damuwa ga jiki, na iya zama wata hanyar haifar da cututtuka daban-daban. Idan ka yanke shawara ku ci adadin kuzari, ku cimma burin ku a hankali.
MISALI! Tsarin shine cinye adadin kuzari fiye da 1,800 a kowace rana. A yau abincin yana da adadin kuzari na raka'a 3000 tare da salon rayuwa. Don haka, a matakin farko, rage shi da adadin kuzari 300-400. A cikin weeksan makonni, zaku iya gabatar da ƙuntatawa tuni a kan 600-800. A tsakanin watanni 1.5-2, abincin zai isa abun cikin kalori da ake so. Sakamakon kokarin ma ba zai zama abin lura ba.
Masana ilimin abinci mai gina jiki ba su ba da shawarar gabatar da ƙayyadaddun ƙuntatawa game da abincin samari, tun da jikinsu yana ci gaba. Duk wani abinci na yara da matasa ya dace kawai lokacin da yanayin lafiyar ke buƙatarsa.
Masana ilimin abinci mai gina jiki kuma suna ba da shawarar kyakkyawan rarraba kalori da yawan abinci.
- Akwai sau 5-6 a rana. A lokaci guda, manyan su uku ne, kuma wasu morean ƙarin kari ne.
- Matsakaici tsakanin abinci ya zama aƙalla awanni 2.
- Idan jadawalin yayi tsauri da aiki, zaku iya tantance lokacin cin abincinku.
- Ana ba da shawarar abinci mafi yawan kalori (mai gina jiki) don a sha da safe. Menu na yamma ya zama mai nauyi kamar yadda ya yiwu.
Bidiyon bidiyo
Nasihu masu amfani da bayanai masu ban sha'awa
Idan kuna cikin yanayi don samun sakamako na ainihi, kuyi la'akari da waɗannan nasihu masu amfani.
- Da yawa suna ɗaukar nauyi da nauyinsu da motsa jiki, saboda haka, sakamakon ƙididdigar adadin kuzari na mutum, ba su karɓar cikakkun bayanai cikakke. Zai fi kyau rashin sanin cikakken farashi fiye da kimanta lissafin bisa tsarin.
- Ka tuna ka auna abubuwanka. Da farko, yana da wahala a iya duba kimar gani. Sanin nauyin tasa zai iya taimaka muku daidai wajan adadin adadin abincin da kuke ci. In ba haka ba, hanyar ba ta da tasiri.
- Bi da ƙididdigar kalori tare da cikakkiyar kulawa. Koyaushe ƙara koda waɗancan adadin kuzarin da ake samu a cikin biredi, ruwan 'ya'yan itace, kofi. Ingidaya mai tsauri kawai zai haifar da sakamakon da ake so.
Masana abubuwan gina jiki sun mai da hankali kan ingancin abinci. Abinci don girki dole ne ya zama sabo. Abincin shine daidaitacce: ingantaccen hadewar mai, sunadarai da carbohydrates. In ba haka ba, maimakon rasa nauyi, zaku sami matsalolin lafiya.
Ka tuna cewa abinci mai ƙoshin lafiya ya haɗa da 'ya'yan itace da kayan marmari na lokaci, ganye mai yawa, da abinci mai ƙoshin fiber. Daga kayan nama, sanya girmamawa ta musamman akan nau'ikan abincin - naman sa, zomo, turkey. Daga kifi, abincin teku da aka wadata da OMEGA-3 da OMEGA-6 sun dace.
Kuna iya fitar da menu na mako a gaba. Zai sauƙaƙa nauyin kowane abinci ko abinci tare da adadin kuzari. Wannan zai sauƙaƙa makawa ga sabon abincin kuma a guji ɗaurewa.