Kamar yadda ka sani, ana amfani da adadin kuzari a duk wani kamfani da muke hulɗa. Hakika, saboda farashin makamashi, aiki a shagon da wankewa daban, amma dole mu cire duka biyu. Yaya yawancin adadin kuzari suke yin abubuwan da ke cikin jiki, kuma yaya za a iya amfani da su don amfanin su?
Yaya yawancin adadin kuzari suna cinyewa a kowace rana?
Bari mu ƙidaya yawan kilocalories da yawa da aka kashe lokacin da muke yin abubuwa masu kyau, ba don halartar motsa jiki ba ko aiki a gonar.
Dafa
A kan wanka, wanka muna ɗaukar kimanin minti 20, kuma ya rasa kilocalo 31. Idan ba'a dafa karin kumallo ba, to minti 10 yana ɗaukar kilocalo 8. Salon gashi yana daukar minti 15, kuma yana dauke da kilo 35.
Wata tafiya zuwa aiki da gida yana motsa mota dacewa zai dauki sa'a daya kuma zai ceci 101 kilocalories. Ayyukan aiki a kwamfuta yana ɗaukar adadin adadin, kuma idan yana da kwanaki 8, zaka iya rasa kilo 80.
Abincin rana
Don abinci, bazai dauki sa'a guda daya ba, amma minti 20, kuma mun rasa kilo 16. Lokacin da ba ku buƙatar gudu a ko'ina a lokacin hutu, idan cafe yana da minti 5 daga aikin, sannan a teburin a cikin cafe za ku iya zama dukan hutun rana, yin hira da abokan aiki ko tare da abokaina, kuma ku rasa kilo 70.
Bayan aikin, mun dushe, shirya wani abincin dare mai sauki, da abincin dare, sha ruwan sha. Yana cin 90 kilocalories.
Har ila yau, a cikin aikinmu na yau da kullum ya hada da haɓaka gado, wanka wanka, tattaunawa ta wayar tarho tare da dangi ko aboki, karanta littafi, kuma duk wannan muna ciyar da kilo 50. Kimanin kilo 100 ne ke barci, idan yana da kalla 7 hours lafiya, karfi. Jimlar muna samun kilo 130.
Amma mun kara cajin minti 30 na ayyukan yau da kullum, 150 kilocalories, cinikin cin abinci don abincin rana, wanda ya dauki rabin sa'a na abincin rana, yana da kilo 100. Wurare mai ban mamaki da tazarar minti 30 a cikin ɗakin, akwai wuri, a nan za mu zama turɓaya, kimanin kilo 80 sun tafi, suna yin sauti don sa'a guda, suna daukar kilo kilo 70. Idan sati daya za a yi aiki a cikin sa'a, to, duk abin da za mu kashe 1600 kilocalories.
Calories da kuma loneliness
Dukkan lissafin da aka rubuta a sama an rubuta mana ga kowannenmu, kuma koda kun kasance mai aiki, kuma babu wani yaro ko mijin da ke kusa da ku, kawai ku zauna don kanku kuma ba ku da iyali. Wannan ba koyaushe bane, kuma wannan ya nuna a cikin yanayinmu da siffarmu.
Alal misali, babban dogon summar zai ceci 50 kilogilo, kuma jima'i zai ceci kilo 200. Ya bayyana cewa wata ƙaunar ƙauna ko 'yan kisses a rana kuma za mu rufe tare da farashin yau da kullum na 1800 ko adadin kuzari 2000. Idan babu wanda ake so, yana da kyau. 200 ko 400 kilocales za a iya ciyarwa idan kun yi rawa a cikin kulob don 1 ko 1.5 hours tare da abokai, kuma a lokaci guda za ku iya samun abin da kukafi so.
Hanya na minti 30 da kare zai ba ka damar cin cakulan a kilo 100, ko soke aikin safiya ko tsaftace rana.
Amfanin calorie da yaro
Rayuwar mace tana canza dabi'ar yaro. Don mahaifiyar mai kulawa, kuna buƙatar kilo 500 fiye da yadda ya riga ya kasance, amma damuwa da suka fada a kafafunta zasu rufe wannan ragi.
Yin ciyar da yaro zai buƙaci kilo 141 a kowace awa, kuma a farkon rayuwar wasu yara suna ci har tsawon kwanaki.
Idan ka yi tafiya tare da yaro a cikin wani motsa jiki, zaka kawar da 15 kilogiyoyi 151, kuma idan ka sa a hannunka har sa'a ɗaya, zaka rasa asarar kilo 188. Daga baya, idan kun yi wasa tare da girma, sai a kowace rabin sa'a za ku rasa kilo 150. Kuma ta hanyar da ya girma, za ku ci gaba da yin wasanni da yawa, dole ne ku yi gudu ku yi tsalle tare da yaron, kuma a kowace minti 30 za ku gaishe kimanin kilo 200.
Amma a wannan lokacin, nono zai iya dakatar da shi, wanda ke nufin muna bukatar karin adadin kuzari don abinci. Kuma dole ne a yi la'akari da wannan duka, don haka daga baya kada mu yi mamaki, dalilin da ya sa ba za mu rasa nauyi ba idan mun yi rayuwa mai kyau. Mafi mahimmanci, kana buƙatar rage abun ciki na caloric na menu na yau da kullum. Kada ka manta da cewa idan muka kula da jariri, ba mu ciyar a kan hanyar, yin aiki da baya, 909 kilocalories. Za a sami raƙan dama ga wasanni da cin kasuwa. Za'a rage kiran waya, tafiya da sauransu.
Amma za a ƙara ƙarin lokaci don wanke jaririn, kayan ado, dafa abinci, gyare-gyare, sau da yawa yana da muhimmanci don tsabtace ɗakin. Wannan shi ne abin da za mu "tabbatar" da adadin kuzari ba a kashe a aikin ba.
Zaka iya rasa nauyi
Idan maniyyi shine wani tilas ne mai yiwuwa ga makomar nan gaba ko zabi mai kyau, to, cin abincin da adadin kuzari zai kasance a karshen mako. A ranar Asabar da safe mun fara tsabtace gidan, sannan kuma sa'a guda na irin wannan aiki zai cece mu daga 203 kcal. Ya kamata ba sauki, amma tsabtatawa sosai, wanda zaka iya yi da maraice. Wannan ya haɗa da madubai da gilashi mai laushi, wanke bene da tagogi, tsaftace tsafta, yana da mahimmanci cewa ta wannan hanya, "narke" karin fam.
Bayan abincin rana mun je sayen abinci a cikin shagon har mako daya. Sa'a daya na wannan aikin yana daukar kilo 150 daga gare mu.
A ranar Lahadi muna yin tafiya a ƙafa, sa'ar wannan tafiya za ta cece mu daga 200 ko 250 kilocalories, ko kuma idan kun hau keke a cikin sauri na kilomita 14 a kowace awa, wannan zai cece mu daga kilo 300 a kowace awa.
Idan kana da gonar, lambun, wurin zama na rani, to, za mu canja wurin saitin Lahadi zuwa gadaje. Dangane da aikin aiki, da kuma irin nauyin aikin da muke yi a kasar, yankunan ƙasar suna cinye kowane sa'a daga 100 zuwa 300 kilocalories.
Diet, Count Calories
Lokacin da ya bayyana abin da muke ciyarwa da kuma yawancin adadin kuzari, yana da wuya a lissafta ko ana amfani da asalin gargajiya na asarar nauyi, lokacin da amfani yafi amfani. Lokacin da kake so ka furta kalma "Ba zan ci ba, sai na yi kama da squirrel a cikin tayi, kuma ina wadata," to ina so in fassara waɗannan batutuwa cikin adadin kuzari. Wataƙila mutum yana cin abinci ne kawai, ko kuma ya kara damuwa da damuwa, to, a cikin akwati na farko ya buƙatar rage yawan abubuwan caloric din abincinsa, ko kawai motsawa. Bayan haka tsarin tafiyar nauyi zai fara.
Menene farashin makamashi na yau da kullum na kowane mutum? Yawancin adadin kuzarin da muke ciyarwa a kan zirga-zirga - cin kasuwa, nazarin, aiki, bukatu da ayyukan gida. Godiya ga wannan abu, za mu iya lissafta abin da zamu yi don aiki aiki. Amma akwai matakai wanda muke ciyar da makamashi mai yawa, kuma ba mu san game da shi ba.
Ɗaya daga cikin irin wannan tsari, wannan mahimmanci ne, shine abin da ake kira metabolism cikin jiki a hutawa. Ana amfani da wannan makamashi don samar da ayyuka na gabobin muhimmi - kodan, ƙwayoyin zuciya, zuciya, kwakwalwa da sauransu. Ta yin amfani da ma'auni na musamman da teburin, masu gina jiki sun kirga yawan basirar ƙa'ida. Don ƙididdigar farashi na farashin makamashi, kana bukatar ka san cewa mutum yana ciyarwa 1 kg a kilogram na nauyi a kowace awa. Wata matashi da ke kimanin kilo 60 yana buƙatar tallafawa rayuwar mutum a cikin tsararru 1440.
Abu na biyu mai muhimmanci shi ne narkewa da kuma cin abinci. Daga gaskiyar cewa ku ci hatsin carbohydrates, fats, sunadarai, wannan tsari yana amfani da makamashi daban daban. A amfani da sunadarai 40% an kashe don amfani. Kuma jiki yana ciyarwa ne kawai 5 ko 7% a kan narkewa da kuma narkewa da fats da carbohydrates. Saboda haka, wadanda suke so su rasa nauyi, yana da mafi riba don cin abinci mai gina jiki.
Domin ya zama mafi sauƙi da sauƙi don ƙidaya adadin kuzari da kuke ciyarwa, zaka iya amfani da teburin.
Irin aikin
Aiki a ofishin - 87 kcal a kowace awa
Rubuta a kwamfuta - 140
Aiki a kwamfuta - 101
Aiki a matsayin mai ilimin likita - 294
Kayan yau da kullum
Lafiya na mutum - 93
Dressing and undressing - 93
Cin abinci tsaye - 93
Cin abinci - 47
Yin cajin matsakaici - 300
Dacha
Lawn mowing - 200
Tarin itatuwa - 320
Aiki a gonar - 135
Weeding sabon weeds - 230
Ƙarra daga ciyawa na shekara ta bara - 300
Kwarewa na gadaje - 320
Amfani da waɗannan tebur, zaku iya koyo yadda za ku iya yin amfani da ƙwayoyin calories da sauri, kuma ku kawo adadi don ku.