Calories - mece ce?
Calories - ragowar zafi, wanda aka samo asali ne daga samin kayan abinci na musamman. Ana dauke da carbohydrates babban asalin makamashi. Tare da rashin isasshen su, sunadaran sunadarai da ƙwayoyin cuta zasu fara konewa, wanda, a karkashin yanayin samar da kayan carbohydrate na al'ada, ana amfani dasu don wasu dalilai. An tabbatar da cewa nau'in fats na dauke da calories tara, kuma a cikin nau'in sunadarai da carbohydrates - kimanin calories hudu. Amma mafi yawan samfurori da muke amfani da su suna da nau'o'in abubuwa daban-daban, don haka kowane abun caloric zai sami nasa (ta 100 grams na samfurin). An nuna calorie abun ciki cikin kilocalories (calories 1000 = 1 kcal). Kyauta mafi yawan yawan kalori wadanda suke da babban abun ciki. Ana iya kwatanta yawan calorie mai yawan gaske tare da adadin amfani da su tare da tebur calorie.
Yaya yawancin calorie zai zama mafi kyau ga mutum?
Dabbobi daban-daban suna buƙatar adadin calories daban-daban. Alal misali, jikin mutum yana buƙatar karin adadin kuzari fiye da jikin mace, domin a cikin maza dukkan tafiyar matakai na rayuwa sunyi amfani da hankali sosai, akan abin da ake buƙatar karin wutar lantarki. Ƙarin makamashi, sabili da haka adadin kuzari, yana buƙatar ƙwayar ƙarami da girma, kuma yanzu a cikin tsofaffi, adadin adadin kuzari na iya zama cutarwa, saboda zai zama da wuya ga irin wannan kwayoyin don aiwatar da abinci mai yawa.
Kira yawan adadin adadin kuzari da ake buƙatar dangane da ko mutumin yana so ya sami mafi alhẽri ko ya rasa nauyi, zai jagoranci rayuwa mai kyau ko kuma ƙara yawan ƙwayar tsoka.
Alal misali, ga jikin wani matashi wanda ba shi da matukar aiki kuma baiyi aiki mai nauyi ba, yawan kuɗin yau da kullum zai kasance kimanin calories 2800. Tare da irin wannan salon, mutum zai bukaci 3300 adadin kuzari kowace rana. Tare da aikin jiki ko wasanni, yawan calorie yau da kullum zai karu: mace zata bukaci kimanin 3500, da kuma mutum - 4,500 calories. Ana buƙatar karin adadin kuzari don shayarwa da mata masu juna biyu - 3200 - 350 adadin kuzari. A cikin tsofaffi, matan za su sami adadin calories 2100, kuma ga maza kimanin 2500, domin a wannan zamani shine salon zama mai zaman kansa.
Yadda za a lissafta yawan calorie yau da kullum idan kana son rasa nauyi.
Don rasa nauyi, kana buƙatar ka rage kalori fiye da jikinka yana ciyarwa. Amma bai kamata a manta cewa kowane jiki yana buƙatar ƙananan ƙwayoyin kalori ba, yana tabbatar da tafiyar matakai, aikin jiki da kuma aiki na al'ada na ciki. A lokuta inda cin abinci yana da iyakancewa cewa ba ya rufe ƙananan ka'idoji, mutumin bazai rasa nauyi ba, kawai jikinsa zai yi amfani da žarfin makamashi, kuma a sakamakon haka, aikin rukuni na jiki za a rushe, tsarin tafiyar da zazzabi zai ragu, kuma za a bayyana suma. Jigon jikin mutum, a cikin yanayin rashin ƙarfi, ya fara adana kaya "a ajiye", saboda haka asarar nauyin nauyi ba zai faru ba.
Ga misali na daidai calorie lissafi idan kuna son rasa nauyi, hanyar da aka yi amfani da shi a ƙasashe inda ake biyan ka'idojin calories (Ingila, Amurka). Da farko dai kana buƙatar lissafin kuɗin calorie yau da kullum don tabbatar da nauyin gaske kuma lissafin ƙimar don nauyin da kake son cimmawa, to, ku ninka darajar caloric lissafi ta hanyar factor 14.
A cikin wannan misali, lissafi yana cikin fam (1 lita = 0, 453 kilo). Bari mu yi lissafi akan misalin mace wanda yayi kilo kilo 65 kuma yana so ya jefa shi har zuwa kilo 55. Don tabbatar da nauyi na yanzu, za ta bukaci calories a ranar 2009: 143, 5 fam (65 kilograms: 0, 453 fam) x 14 = 2009 cal. Don rage nauyi zuwa kilo 55, tana buƙatar cin adadin calories 1700: (55 kg: 0, 453 fam) x 14 = 1700 adadin kuzari.
Ƙididdigar adadin kuzari domin gina ƙwayar tsoka.
Maza suna so su sami kyakkyawar jiki, saboda haka mafi yawansu suna ƙoƙarin tsayar da tsokoki a cikin gyms. Amma don gina ƙwayar tsoka, wani aiki na jiki ba zai isa ba, zai kuma buƙaci abinci na musamman. A wannan yanayin, yana da muhimmanci cewa darajar cajar (darajar makamashi) ta wuce yawan calorie yau da kullum don nauyin da ake ciki yanzu. Ana iya yin lissafi daidai da yadda aka rage nauyin nauyin, kawai a nan ne sakamakon da ake bukata ya fi girma. Yana da mahimmanci da ingancin abinci a cikin abincin, domin ƙwayar tsoka ta ƙunshi sunadarai, sabili da haka yana da kyawawa don cin abinci mai girma a furotin.
Ƙididdigar yawan adadin calorie yau da kullum yana mutum ne ga kowannensu, kuma ya dogara da yawancin sigogi. Yi lissafi da kanka, yin la'akari da kayan jiki, ba sauki. A nan, kocin ko kwararre na iya zuwa wurin ceto, wanda zai ƙayyade nauyin kayan abinci da abinci masu dacewa a gare ku. Amma tuna cewa don cimma burin jikinka, ba buƙatar ka sha abubuwan ammonium anabolic ba. A gaskiya ma, baya ga ingantaccen haɓakar gina jiki, zasu iya haifar da matsalolin da yawa.