BJU shine tsarin yau da kullum na furotin, mai yalwa da kuma carbohydrate da aka tsara na abinci. Ga kowa da kowa, yana da bambanci, domin dukan mutane sun bambanta da nauyin nauyin su, tsawo da aiki na jiki. Amma kowane abu mai muhimmanci yana da mahimmanci a rasa nauyi, kuma don cimma wannan, ba buƙatar ka san yawancin adadin kuzari a rana don cinyewa ba, amma yawancin abinci ya kamata a cinye cikin sunadarai, fats da carbohydrates. Yadda za a tantance BZU, za'a gaya mana a cikin wannan labarin.
Kira na caloric abun ciki na cin abinci naka
Ba tare da wannan mataki ba zai iya yin ba. Dole ne a lissafta shi kafin a ci gaba da bin al'ada na BJU. Don yin wannan, yi amfani da wannan madaidaicin: 655 + (9.6 x nauyin nauyi a kg.) + (1.8 x tsawo a cm) - (4.7 x cikin shekaru). Maganin farko a wannan tsari yana nuna matakin metabolism a jikin mace. Sa'an nan kuma kuna buƙatar yin gyare-gyaren don aikin kuma ninka darajar da aka samu ta hanyar factor 1.2, idan yana da ƙasa, wato, mutum yana jagoranci salon rayuwa; a 1.38, idan ya sauke jiki sau 1-3 a mako; a 1.55, idan an daidaita shi sau biyar a cikin kwanaki 7 da kuma 1.73, idan an horar da shi sosai.
Daga adadin da aka karɓa ya zama dole ya dauke 500 Kcal. A lokacin irin wannan lissafin za'a iya samun wannan mace mai shekaru 35 da nauyin kg 61 da kuma tsayin 172 cm ya cinye 1412.26 kcal a kowace rana. Daidaitawa ta hanyar calories, sa'an nan kuma BIO, wajibi ne don ya iya cin abinci fiye da yardar kaina. A wannan yanayin, ƙananan iyaka na iyakar calories don asarar nauyi shine -250 Kcal, kuma iyakar iyakar iyakarsu ita ce +100 Kcal. Saboda haka, a wannan yanayin, nauyin caloric na abinci na mace wanda aka kwatanta zai iya bambanta daga 1162.26 kcal zuwa 1512.26 kcal.
BZU ƙididdiga
Wadanda suke da sha'awar yadda za su lissafta al'ada na yau da kullum na BJU, dole ne su sani cewa a cikin kilo 1 na mai kifi ne 9 Kcal da 4 Kcal da gram na carbohydrates da sunadarai. Don yin rashin nauyi, ya zama dole don ƙara yawan sunadarai a rage cin abinci da rage yawan nauyin mai da kuma carbohydrates. A lokaci guda, dauki rabin rabin abinci ga sunadarai, game da na uku na carbohydrates , da sauran ga fats.
Cigaba daga gaskiyar cewa abun ciki na caloric na mace wakiltar shine 1412 Kcal, muna yin lissafi kamar haka:
- 45% na gina jiki daga 1412 Kcal shine 635.4 Kcal. Yana nufin ranar da za ku ci
159 grams na gina jiki; - bisa ga mafi kyau duka rabo daga BJU 25% mai daga 1412 Kcal ne 353 Kcal. Wannan yana nufin cewa kana buƙatar 39.2 grams na mai a rana;
- 30% na carbohydrates daga 1412 Kcal ne 423 Kcal. Wannan yana nufin kuna buƙatar 105 grams na carbohydrates a rana.
Duk da haka, waɗannan siffofin ba daidaitattu ba ne. Kowane abu mai tsananin mutum ne, kuma idan mace ba ta son rasa nauyi, za ta iya ƙara yawan abincin caloric na abincinta ko yin haka: bar shi kamar yadda ya rigaya, amma sai ka kara da sauri sannan kuma nauyi zai fara fada.