Calories kowace rana

Ba shi yiwuwa a samu sakamako masu kyau a cikin yakin da yake da nauyi, lokacin da jiki yana da haɗari da adadin kuzari. Halin da ake bukata don rasa nauyi da kuma kawar da mai shine rashin kalori a jiki. Yau za mu fada game da calories "cutarwa" da "masu amfani", da kuma yadda za a kirga yawan adadin calories don asarar nauyi .

Calories tare da ba tare da motsa jiki ba

Nauyin jiki - manufar ta kasance cikakke. Ga wani, wannan zauren wasanni 4 sau ɗaya a mako, don wani - mintina 15 a ƙafa don aiki. Yawancin mutane da ke aiki a ofisoshin suna jin dadin rashin aiki na jiki. Wannan ya haifar da kiba, nauyi mai nauyi, baya matsaloli, varicose veins da kuma gaba ɗaya rage ƙarfi. Akwai ka'idoji na yau da kullum na cin abinci mai calorie kowace rana, wanda ya danganci girma, shekaru, salon rayuwa da kuma matakin aikin jiki.

Ɗaya daga cikin matakan da ya fi dacewa don cin abinci calories kowace rana shine:

1. Girma (cm) x 1.8 = A.
2. Weight (kg) x 9.6 = V.
3. Shekaru (cikakkun shekaru) х 4,7 = С.
4. A + B + C + 655 = Kayan Calorie daya (INC).
5. INC х coefficient na aiki na jiki.

Kasuwancin aikin jiki kamar haka:

• low - sedentary salon, rashin jiki. kayayyaki - 1,2;
• kananan - ƙungiya azuzuwan zauren 2-3 sau a mako - 1.38;
• matsakaici - azuzuwan a cikin zauren na matsakaici tsanani 3-4 sau a mako - 1.55;
• matsayi na babban lokaci - sau uku ko sau sau a mako - 1.73.

Alal misali, za mu lissafta adadin kuzari ga mata masu matsakaicin matsayi: tsawo 167, nauyi 60, shekaru 35, aiki a ofishin da yin aiki a cibiyar shakatawa sau biyu a mako. Ana yin adadin adadin kuzari, mun sami shawarar da aka yi a ranar 2328. Wannan adadin ya isa ga samar da makamashi a jiki.

Kayan jiki daban-daban yana ɗaukar calories daban-daban. Amma kana bukatar ka san cewa mutumin da ke da motsa jiki da kuma cike da tsokoki, a hutawa, yana ciyar da karin adadin kuzari fiye da mutanen da ba na wasa ba. Mai wasan da mutumin da ke fama da kiba, duk sauran abubuwa daidai (mutum, nauyi 100 kilogiram, tsawo 185 kg) buƙatar daban-daban na adadin kuzari. Kuma idan wani dan wasan ya nagari shine 4500 - calories 5000 a rana, to, mutumin da kiba ba zai ci irin wannan ba. Saboda haka, yana da matukar farin ciki ya haɗa nauyin nauyin jiki a cikin wannan tsari.

Yadda za a kirga calories don asarar nauyi?

Domin ya rage nauyi ta 300 - 400 g kowace mako, cinye calories ya kamata a ragu da 20%. Ya kamata a tuna cewa don kula da lafiya da yanayin kirki, adadin adadin kuzari a kowace rana bai kamata ya kasance ƙasa da 1600 ba.

Yana da matukar wuya a lissafta yawan kuzarin makamashi na abinci. A saboda wannan dalili ana bada shawarar yin amfani da ƙananan ƙwayar kaya. Tabbatar da la'akari da cewa adadin kuzari na abinci mai kyau (alal misali, shinkafa shinkafa, a 100 g) ya bambanta daga adadin abincin da ba a shirya ba. Wannan shi ne saboda haɓakar danshi da kayan mai.

Lokacin da aka rasa nauyi da kuma biyayyar rayuwa mai kyau, yana da muhimmanci ba kawai adadin adadin kuzari a cikin rabo ba, amma har yawan yawan sunadarai, fats da carbohydrates. Tare da haɓakaccen carbohydrates, adadin kuzari marasa adadin suna adana shi mai kyau, tare da rashin - jijiyar jijiya da mummunar yanayi. Rashin mai zai samar da rashin jin daɗi na yunwa, da kuma rashin adadin sunadarai ya rushe metabolism. Yanayi mai kyau a cikin abinci shine gina jiki 15%, 15% mai, 60% carbohydrates.

Idan ka rasa nauyi da lissafi don adadin kuzari, dole ne ka tuna cewa don jikinka, daidai a cikin farashin makamashi na katako (0.6%, 250 g) da cakulan (80 g) ba su da amfani. Sabili da haka bai isa ba don sanin yadda za a kirga calories don asarar nauyi. Yana da muhimmanci a ci abinci lafiya da lafiya.