Matsarar sauƙi: Yadda za a ƙidaya adadin kuzari don rasa nauyi

Daga caloric abun ciki da abinci, ba kawai bayyanarku ba, amma har lafiyar ku ya dogara. Shin kana so ka san yadda za a cimma nau'in adadi mai amfani da jiki? Za mu koya muku yadda za ku ƙidaya adadin kuzari don asarar nauyi kuma ku shirya shirin cin abinci na mako guda a cikin sa'o'i kadan kawai. Ɗauki alkalami, leaf, kallon kallon kuma tafi! Yi nauyi daidai!

Menene metabolism kuma menene rawar da yake takawa wajen rasa nauyi?

Metabolism (metabolism) shine adadin adadin kuzari kowace rana da jiki ke amfani da shi don kula da tafiyar da ilimin lissafi. Wannan shine adadin adadin kuzari da ake buƙata don cikakkiyar zuciya, Gastrointestinal, Harkar da jin daɗin rayuwa. Yawanci, wannan adadin ne 1200-1300 adadin kuzari kowace rana.

Yawancin adadin kuzari tare da carbohydrates yana haifar da kiba, sunadarin sunadarai - zuwa saitin muscle. Rashin ƙwayar adadin adadin kuzari an nuna shi ta rauni, rashin ƙarfi, rashin aiki na tsarin narkewa, jinkirin metabolism. Abincin da aka rage tare da amfani da ƙasa da 1200 kcal a kowace rana, wadda ta wuce fiye da mako guda, tana haifar da mummunan lalacewar lafiyar jiki da kuma taimakawa wajen karɓar kayan aiki bayan barin abinci.

Yadda za a ƙidaya calories don rasa nauyi

Akwai hanyoyi guda biyu don lissafin metabolism: Harris-Benedict da Muffin-Geor.

A cewar tsarin Harris-Benedict:

OOV = 655.1 + (nauyin 9.6 *, kg) + (1.85 * tsawo, cm) - 4.68 * (shekaru)

Misali: yarinyar tana kimanin kilo 50, tsawo 165 cm, shekaru 21. Bisa ga XB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / day

Ta hanyar dabarar Muffin-Geor:

OOV = 9.99 * nauyi, kg + 6.25 * tsawo, cm - 4.92 * shekara - 161

Misali: yarinyar tana kimanin kilo 50, tsawo 165 cm, shekaru 21. Bisa ga M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / rana.

Don daidaito, mun dauki ma'anar zinare na sakamakon (1300 kcal) kuma ninka ta hanyar haɗin aiki:

• don yin aiki (cin abinci a gaban talabijin ba tare da ambato na wasanni) - 1,2
• don rashin aiki (caji da safe + motsa jiki na mintina 15) - 1.3
• don wasan kwaikwayo na wasanni (horo sau 3-5 a mako) - 1.5
• don 'yan wasan wasan kwaikwayo masu sana'a (caji a kowace rana 2 sau) - 1,8-1,9

Alal misali: yarinyarmu na da laushi, ta kawai caji, saboda haka mun dauki kashi 1.3. Amfani da makamashin yau da kullum: 1300 * 1.3 = 1690 kcal.

Yaya za a ƙidaya adadin kuzari don rasa nauyi? Abu ne mai sauƙi: dauki kashi 10-15% na amfani da makamashin yau da kullum bisa ga wannan adadi, yin cin abinci na mako daya. Bayan mako daya, tsaya a kan sikelin kuma kuyi sabon abincin da za a yi a mako mai zuwa, la'akari da kashi 10% na sabon calorie abun ciki da nauyin jiki.

Muhimmin! Kada ku je ƙasa 1200 adadin kuzari kowace rana. Tare da manyan wasanni, rage yawan abincin yau da kullum don nauyin hasara ta hanyar 100-150 kcal.

Yadda ake yin abincin tare da ƙididdigar calori

Domin cin abinci mai kyau daidai game da adadin kuzari kullum bai isa ba. Abincin abinci mai kyau don asarar nauyi ya danganta ne akan nauyin tsarin jiki na sunadarai, fats da carbohydrates. Bari mu koyi yadda za'a kirga calories don rasa nauyi tare da amfanin lafiyar jiki.

• Protein:
• don sedentary lifestyles 1 g da 1 kg na nauyi;
• don rashin aiki 1.5 g da 1 kilogiram na nauyi;
• don horarwa sau biyar a mako daya da nauyin nauyin 1.8-2.5 g da 1 kg na nauyi.
• Fats: 1 g da 1 kg na nauyi;
• Carbohydrates: 5 g da 1 kg na nauyi jiki.

A cikin 1 gram ya ƙunshi kcal:

• furotin - 4 kcal;
• fats - 9 kcal;
• carbohydrates - 4 kcal.

Alal misali:

Muna la'akari da cin abinci na yau da kullum na sunadarai, fats da carbohydrates ga yarinya mai cin gashin kanta mai kimanin kilo 50:

• B (1.5 * 50 * 4) = 300 kcal;
• Ж (1 * 50 * 9) = 450 kcal;
• Y (5 * 50 * 4) = 1000 kcal.

Jimlar: 1750 kcal a kowace rana don alheri da daidaito nauyi.

Amma 50 kg yarinyar ba ta shirya, sabili da haka zamu cire wasu carbohydrates da fats:

• B (1.5 * 50 * 4) = 300 kcal;
• Ж (0.8 * 50 * 9) = 360 kcal;
• Y (4 * 50 * 4) = 800 kcal.

Kundin: 1460 kcal don rage yawan nauyin nauyi, amma kada a rasa hakar muscle.

Muhimmin! Lokacin da kake la'akari da adadin kuzari don cin abinci, kar ka manta game da rawar yau da kullum a cikin al'ada:

• sunadarai - 15-20%
• fats - 20-30%
• carbohydrates - 55-65%

Don rage nauyi, yanke abincin carbohydrates da fats, bar sunadarai a cikin adadin ko ƙara 5-10%. Idan kana son sakewa, a akasin haka, ƙara yawan gina jiki zuwa 40-50%, ma'auni na adadin kuzari. Ba shi yiwuwa a kawar da ƙwayoyi da kuma carbohydrates da launin fata, da hadarin da za su karya fashewar kwayar cuta da kuma samun gungun cututtuka.

Game da abinci mai gina jiki cikin abubuwan gina jiki, slimming, karanta a nan .

Yadda za a ƙidaya adadin kuzari don rasa nauyi: calorie table of foods + menu na rana

Yanzu kun fahimci yadda za a rasa nauyi, kididdigar adadin kuzari, amma akwai yiwuwar tambaya: yadda za a yi amfani da wannan ilimin a aikace kuma lissafin adadin kuzari don asarar nauyi ta calori na kayan samfurori. "

Akwai zaɓi biyu:

1. Muna la'akari da abun da ke cikin calorie kowane samfurin a cikin firiji da kuma kan ɗakunan ginin. Yana da dogon lokaci kuma mai ban tsoro, kuma sau da yawa ɓata.
2. Don samun fahimtar samfurori na abinci mai gina jiki , rubuta wani abu mai kyau na abinci mai gina jiki da lissafta calori na abinci mai abinci.

Menu don ranar

Zabi tafarki na biyu kuma zakulo cin abinci.

1. Abincin karin kumallo: oatmeal a kan madara da zuma da zabibi + shayi mai shayi;
2. Abincin burodi: zaki da m apple + kefir 1% 250 ml;
3. Abincin dare: buckwheat porridge tare da kayan lambu da aka girka + ganyayyakin kaza ga ma'aurata ba tare da konkoma karãtunsa ba + yanki na gurasa gurasa;
4. Abincin abincin: pancakes fritters / koshin lafiya dacewa tare da kore shayi - 2 inji mai kwakwalwa;
5. Abincin dare: kifi na kifi da ruwa + kayan lambu.

An ƙayyade yawancin kashi 100-200 grams.

Kayan calorie kowace rana:

• karin kumallo: 400 kcal;
• abun ciye-ciye: 170 kcal;
• abincin rana: 600 kcal
• abun ciye-ciye: 110 kcal;
• abincin dare: 270 kcal.

Jimlar: 1550 kcal / day.

A cikin ƙididdigar ƙididdigar calori

Koyo yadda za a yi menu bai da wuya ba. Bayan 'yan kwanaki, kuma idanu za su kimanta abincin da ba abinci ba ne kamar yadda yake da dadi da kuma dadi, amma kamar yadda yake da amfani da yawan kalori. Bayan mako guda, a cikin kwakwalwarka, za a yi aiki na musamman don lissafin adadin kuzari ba tare da lissafi ba. Kuma yanzu game da subtleties:

• An auna samfurori da hatsi a siffar bushe;
• dole ne a dauki calorie abun ciki na taliya don 100 g na kayan busassun, sa'an nan kuma dauki 40-50% na kayan da aka gama. Tun da bambanci a nauyin nauyin "bushe" da kuma "rigar" sun bambanta da wani nau'i na 2;
• a lokacin da kashewa da dafa abinci, kayan lambu / nama ba su rasa calori abun ciki;
• shayi, ruwa da kofi ba caloric ba ne. Idan ka ƙara madara, zuma, sukari, la'akari da waɗannan samfurori;
• don abinci mai laushi ƙara 20% na adadin kuzari saboda man fetur;
• Don yin jita-jita masu yawa, ƙididdige abun da ke cikin calori na nau'in halayen mutum. Sa'an nan kuma ƙidaya yawan adadin kuzari ta aiki da kuma tuna, amma mafi kyau rubutu.