Ba wani asiri ne ga kowa ba domin a rasa nauyi, kana buƙata ka ci ƙasa. Idan kun bi wannan buƙatar, ba abu ne mara kyau ba. Duk da haka, ba kawai ku ci kadan ba, ya kamata ku kula da darajan makamashi na samfur, wato - yawan adadin kuzari. Calories don asarar nauyi suna taka muhimmiyar rawa, saboda yana cikin wannan ma'auni, auna yawan makamashi da muke buƙatar don bukatun jikinmu da ayyukanmu na yau da kullum. Kuma don a rasa nauyi, kana buƙatar yin yawan adadin kuzari da cinyewa fiye da cinyewa.
A ina zan fara?
Na farko, kana buƙatar lissafin yawan adadin kuzari da ake bukata don rayuwar jikin mu: jinin jini, numfashi, ci gaba, narkewa, da dai sauransu. Kayan musayar mahimmanci (TOE) zai taimake mu a cikin wannan.
9,99 × nauyi + 6,25 × tsawo - 4,92 × shekaru - 161
Wannan ita ce Muffin-Geor, wadda ta amince da Ƙungiyar Nutritionists ta Amirka, wanda ke ba ka damar lissafin yawan adadin kuzari da ake bukata a hutawa.
Na gaba, zamu lissafta adadin kuzari da ake bukata a kowace rana don aikinmu: aikin, wasanni, aikin gida, da dai sauransu.
Ma'anar cikakken amfani da makamashi:
Lambar da aka samo a cikin lissafi na baya an karu ta hanyar factor dangane da salon ku:
- Hanyar rayuwa mai zaman kanta х1,2;
- haske samfurin jiki har zuwa sau 3 a mako х1,37;
- horo har zuwa sau 5 a mako x1.46;
- horo horo mai tsanani zuwa sau 5 a mako x1.55;
- wasa wasanni a kowace rana x1.63;
- a kan lokuta mai tsanani a kowace rana ko sau biyu a rana x1.72;
- aiki mai nauyi ko aiki mai tsanani fiye da sau biyu a rana x1.9.
Lambar da kuka samu shi ne, yawan adadin kuzari wanda za ku iya cinye kullum, ba tare da jin tsoron samun nauyin kima ba. Duk da haka, muna buƙatar yawan adadin kuzari kowace rana don asarar nauyi. Akwai hanyoyi biyu don samun shi:
- Ɗauki 200-500 kcal daga yawan amfani mai amfani (WEM).
- Rage calorie KRE ta kashi 15-20%.
A lokaci guda, magunguna suna bada shawara sosai kada su rage yawan kilocalories a ƙasa sakamakon sakamakon musayar musayar (TOE). Wannan zai taimaka rage jinkirin metabolism kuma halakar tsoka nama.
Akwai bambanci tsakanin adadin kuzari da kcal?
Ana amfani da calories a fannin ilimin lissafi da kuma kayan abinci. 1 calorie a cikin ilimin halittar jiki - wannan shi ne 1 kg na adadin kuzari, wato - kilocalorie, wanda yake nufin yawan makamashin da ake buƙatar zafi 1 kg na ruwa da 1 ° C. Wato, a cikin abincin abincin adadin kuzari da kilocalories - wannan abu ne! 1 Calories = 1 kcal.
"Mai amfani" tushen kalori
Domin ya rasa nauyi, bai isa ya rage adadin cinye kcal ba, yana da muhimmanci don samun abincin da ya dace wanda ba zai taimakawa wajen shigar da mutane masu yawa ba.
Breakfast:
Don karin kumallo, za i jinkirta carbohydrates:
- porridge;
- 'ya'yan itace;
- 'ya'yan itãcen marmari.
- low-mai dairy kayayyakin.
Porridge ya kamata a kwashe shi a kan ruwa, kuma bayan shiri za ka iya ƙara ƙwayar mai-mai-mai. Zaka iya ci karin 'ya'yan itace ko ƙara' ya'yan itace da aka bushe ga porridge. A wannan yanayin, ka tuna cewa adadin kuzari a cikin 'ya'yan itatuwa masu busasshiyar sun fi girma a cikin analogs na' ya'yan itace ( prunes - plums, raisins - inabi, dried apricots, apricot, da dai sauransu), kamar yadda 'ya'yan itatuwa suka cika da ruwa, kuma a cikin' ya'yan itatuwa mai ban sha'awa ba.
Abincin rana:
nama mai-mai-mai girma;- kifi;
- kayan lambu;
- ƙaya mai ƙananan kaya;
- kayan lambu mai;
- kayan lambu;
- wake.
A lokacin dafa abinci a gida, kada ka kasance da jinkirin ƙidaya adadin kuzari na abinci. Samun daidaito, mai ƙididdigin kwamfuta da rubutu, wanda zaka rubuta rikodin lissafinka.
Abincin dare:
- m carbohydrates (hatsi da kayan lambu);
- low-mai gida cuku;
- Boiled chicken breast;
- kifi.
Abincin na karshe shine ya zama 3 hours kafin lokacin kwanta barci, in ba haka ba, duk abin da ba a kwantar da shi ba za'a ajiye shi a kan kwatangwalo da ciki a cikin nau'i mai sutura.
Muna fata kun gane yadda adadin kuzari da nauyin sun haɗa da juna, da kuma cewa duka na farko da na biyu za a iya sauƙin koya don sarrafawa. Sakamakon ba zai ci gaba da jiran ku - bayan ranar farko na cin abinci mai kyau za ku ji mafi tsabta, haske da koshin lafiya.