A karshe ka yanke shawarar kawar da kaya mai nauyi. Abu na farko da kake buƙatar farawa tare da abinci ne, saboda idan ka ware ko ƙuntata amfani da wasu samfurori, zaka iya rasa nauyi. Babban tambaya ita ce yawancin adadin kuzari da ake buƙata kowace rana don rasa nauyi da kuma yadda za a zabi daga babban jerin abincin da kuke bukata?
Yawancin adadin kuzari ake bukata a kowace rana?
Babu wata hanya da aka ba da shawara ta hanyar gina jiki. Babban abu a kowane abinci da rashin nauyi, da kuma kiyaye sakamakon cimma. Don yin rashin nauyi, kana buƙatar cin abinci daidai, kuma saboda haka kana bukatar sanin yadda ake buƙatar calories. Muna amfani da teburin calories kuma gano yawan adadin adadin kuzari. A yawancin mutanen da suke da nauyin kisa, lambobin suna kunshe daga 2 zuwa 4,000 kcal a kowace rana lokacin da suke lissafin yau da kullum.
Don rage nauyi, ana buƙatar rana daga 1000 zuwa 1400 adadin kuzari, kuma yawancin adadin zai bambanta da siffar, mafi muni zai zama sakamakon idan aka kiyaye abincin, kuma idan kowace rana ku ci "1800-2000 kilocalories, ba za ku iya rasa nauyi ba. Don yin lissafin adadin calories da ake bukata don su rasa nauyi, to, ta hanyar dabarar da ke ƙasa zaka iya ƙayyade makamashin da ake cinyewa a kowace rana kuma gano yadda za'a rasa nauyi. Kudin makamashi ya hada da makamashi da ake cinyewa a lokacin aiki da dama, da makamashi da aka kashe a kan cin abinci.
Yawan makamashin da kake buƙatar kula da aikin da ke cikin jiki a hutawa, lokacin da kake cikin dakin da zafin jiki na yau da kullum kuma ya kwanta da safe a cikin gado cikin gado. Ga mata, wannan makamashi yana da 0.91 kcal / 1kg / h.
Alal misali, kuna son rasa nauyi don nauyin ku ya kai 63 kg. Babban musayar shine 0.9 kcal x 63 kg x 24 h = 1361 kcal. Aikin aiki, ana amfani da makamashi don rufe farashin kuzari lokacin aiki a ofishin ya zama kashi 26% na musayar musayar. Idan babban musayar shi ne 1361 kcal, to, tare da aikin sedentary, ana bukatar 365 kcal. Tare da kwanakin sa'a takwas na aiki mai nauyi (masu shirye-shirye, masu lissafi, tsabar kudi), don ramawa don farashin kuɗin da ake bukata game da 1000 kcal.
Kuɗi a lokacin sauran sun haɗa da - wasanni, aiki a gida, wasanni.
Wani mutum yana kimanin kilo 60 yana cin makamashi
Nau'in ayyukan kcal / h
- Shekaru 50
- Walking 190
- Ayyukan gida 120-240
- (tsabtatawa, wankewa da yin jita-jita, ironing)
- Kara littafi mai ƙarfi 90
- Sauran kwanciya 65
- Boating a cikin jirgi 150-360
- Run 360
- Fast tafiya 300
- Gudun 240
- Gudun cikin rink 180-600
- Jika a kogin 180-400
Jikinmu yana amfani da makamashi don cinyewa da cin abinci. Kwayoyin suna cike da ƙwayar jiki, don raguwa da carbohydrates da fats, kana buƙatar ku ciyar da sau goma sau da yawa fiye da yadda kuke buƙatar ku ciyar akan cin abinci mai gina jiki. Harkokin narkewa tare da abincin abinci mai cin gashin kanta shine 6.5% na basal na rayuwa, a misali, 88 kilocalories a kowace rana suna cinyewa. Yanzu zamu ƙayyade yawancin adadin kuzari da muke buƙatar rasa nauyi idan kuna son nauyinku ya zama kilogiram 63, ko da yake yanzu nauyin jikin ku 75 kg ne. Alal misali, kana da aikin sa'a na awa takwas, kuma a sauran hutawan hutu na 16 na ciyarwa:
- A kan hutawa na kwana uku kwance = 65kcal * 3 = 195 kcal,
- A kan mafarki kana da sa'o'i 8 = 50 kcal x 8 = 400 kcal,
- A kan jinkirin tafiya yana ɗauka 2 hours - 190 kcal * 2 = 380 kcal,
- Yin aiki a kusa da gidan yana ɗaukar 3 hours = 120 kcal * 3 = 360 kcal,
- Total ciyar = 1335 kcal.
Saboda haka, calorie kullum za ku kasance:
1361 kcal (babban musayar, idan kuna son rasa nauyi ga wani nauyi) +365 kcal (lokacin aiki a tebur a ofishin) +1335 kcal (na tsawon hutu 16) + 88 kcal (kashe a narkewa) = 3149 kcal.
Saboda haka ya bayyana a kan yadda mutum zai ci calories kowace rana, wato calories 3149, kuma idan kun cinye kilogram din na kilogram, da nauyin nauyin kilo 63, zai kasance balaga, amma tun da yake kuna bukatar rasa nauyi, kuna buƙatar rage yawan abinci.