Duk wani mai gina jiki yana ƙayyade abinci ba sauki ba, amma bisa gwargwadon nauyin sunadarai, fats da carbohydrates - ko BZHU. Wadannan alamomi, tare da abun ciki na caloric, wanda ya ƙayyade zabi don ƙaunar waɗannan ko wasu samfurori. Idan kana son yin abincin abinci, a matsayin mai sana'a - kana buƙatar sanin yawan adadin kuzari da BJU don nauyin hasara da kuke bukata.
Yadda za a tantance BZU?
Kafin ka ƙidaya BJU, ka fara gano abinda abincin ka caloric din yau da kullum yake. Don yin wannan, zaka iya amfani da tsari na musamman da ke da bambanci ga mata da maza:
- mata: 655 + (9.6 x nauyin nauyinka a kg) + (1.8 x tsawo a cm) - (4.7 x shekaru);
- maza: 66 + (13.7 x nauyin jikin ku) + (5 x tsawo cikin cm) - (6.8 x shekaru).
Mun ƙidaya yawan adadin adadin kuzari wanda ya wajaba don kula da nauyin ku. Yanzu muna buƙatar ninka wannan lambar ta hanyar haɗin aiki mai biyowa:
- low matakin (salon sedentary tare da tafiya tafiya) - 1,20;
- ƙananan matakin (sau 1-3 a mako, horo na yau da kullum) - 1.38;
- matsakaicin matakin (sau 3-5 a mako na horo) - 1.55;
- babban mataki (sau 5-7 a mako na horo ko aiki mai wuya) - 1.73.
Shin kun aikata shi? Kuna samo calori dinku na yau da kullum don kula da nauyin ku na yanzu. Don asarar nauyi, ɗauki 80% na darajar da aka samo, kuma don ƙimar amfani - 120%. Sai bayan wannan zaka iya ci gaba zuwa lissafin BJU.
BZU ma'auni
Halin yau da kullum na BIO da adadin kuzari yana da sauki. Ka tuna da lambar ƙarshe a lissafinka - mun ƙidaya ƙididdiga na ainihi, ƙaruwa ta hanyar haɗin aiki da kuma ƙididdige yawan adadin kuzari da ake buƙata dangane da asarar nauyi, karɓa mai nauyi ko kiyaye nauyin da ake ciki yanzu. A cikin yanayin hasara mai nauyi, alal misali, ɗauki siffar 1500 kcal, daga
Don haka, mun sannu a hankali zuwa lissafin BJU. Anyi shi ne akan irin wannan bayanai: 1 gram na sunadarai da carbohydrates - 4 kcal, da 1 gram na mai - 9 kcal. A lokaci guda, sunadarai a cin abinci ya zama kashi 40%, mai - 20%, da carbohydrates - 40%. Kuna iya lissafin kudi ta hanyar dabarar:
- Sunadaran = (1500 x 0.4) / 4 = 150 g.
- Fat = (1500 x 0.2) / 9 = 33 g.
- Carbohydrates = (1500 x 0.4) / 4 = 150 g.
Yanzu ku san abin da ma'auni na BJU kuna buƙatar rasa nauyi. Ya rage ne kawai don fara diary na abinci mai gina jiki da kuma biyan bayanan da aka karɓa don yaduwar nauyi!