Idan kuna sha'awar samun damar rasa nauyi ta wurin ƙidaya adadin kuzari, ku sani, kun zaɓi hanyar da ta dace! Wannan tsarin yana baka damar haɗawa da abincin duk wani samfurori tare da yanayin daya - yarda da abincin caloric.
Yaya za a ƙidaya adadin kuzari don rasa nauyi?
Kafin ka yanke shawarar yawancin adadin kuzari da kake buƙatar rasa nauyin, kana buƙatar lissafta yawan kuɗin calorie yau da kullum. Wannan calories ne da yawa za ku iya samun ta ba tare da ajiya ba. Wannan tsari ya ƙunshi wani muhimmin abu wanda ya dogara da aikinka na jiki:
- mahadar ba shi da shi, idan aikin yana da ƙananan: aiki a kwamfuta ko kama da babu wasanni;
- coefficient (K) = 1.3, idan aikin yana da matsakaici - sau 2-3 a mako, wasan kwaikwayo na haske ko aikin da ke sa wani lokaci ya motsa;
- Kashi (K) = 1.5, idan aikin yana da tsayi - sau 4-5 a mako, horo mai kyau don akalla sa'a kowace.
Dangane da shekarunka, zaɓi wata hanya don kanka, sanya nauyin nauyinka da haɗin aiki a can, idan ba shi da ƙananan (a wani aiki mai ƙananan ba'a buƙatar mahaɗin):
- daga 18 zuwa 30: ((0,0621x WE a kg + 2,0357) x240) K = yawan kcal;
- daga 30 zuwa 60: ((0.3242x WE a kg + 3.5377) x240) x K = yawan kcal;
- fiye da shekaru 60: ((0.0377x WEB a kg + 2.7545) x240) x K = adadin kcal.
Zaka iya rasa nauyi ta wurin kirga adadin kuzari idan kun san al'ada. Alal misali, kana da shekaru 23 da haihuwa kuma kuna auna kilo 60, yayin da kuna da aiki na sedentary, watau. ba a buƙatar haɗin aiki ba. Mun lissafta bisa ga tsari don shekarun shekaru 18 zuwa 30:
((0.0621 x 60kg + 2.0357) x240) ba tare da coefficient = 1382 kcal ba.
Wannan shine abinda kuke buƙatar rana don kada ku sami mafi alhẽri, amma ku kiyaye nauyi. Yawancin adadin kuzari don cinyewa don rasa nauyi - kayi tambaya. Hakika, kasa da wannan adadi. Ƙananan, mafi sauri zai rasa nauyi.
Yaya za a cinye calories don rasa nauyi?
Idan ka yi magana game da yawancin adadin kuzari da ake bukata don rasa nauyi, tuna cewa asarar nauyi mafi kyau yana buƙatar aiki na jiki. Da kyau, ana bada shawara don rage yawan abincinku ta kawai adadin kuzari 200-300 kuma kuna ƙona yawan adadin aikin jiki (wannan ne kawai game da sa'a na motsa jiki tare da ƙarfin ƙarfin jiki ko haɓaka). Saboda haka, an kasa raunin calories 400-600 kowace rana, wanda ya kunna tafiyar matakai na asarar nauyi. Wato, ƙananan adadin kuzari 500 a rana ya isa ya rasa nauyi a cikin gajeren lokaci.
Yi amfani da ma'ajin ƙwaƙwalwar calori don rasa nauyi
Lalle ne kun riga ya gabatar da yadda ya dace a kowane lokaci don rubuta yawan adadin calories da zasu rasa nauyi. Abin farin, saboda wannan dalili akan yanar-gizon akwai adadin masu dacewa da adadin kuzari, kuma shafuka masu yawa suna bada sabis mai dacewa don kiyaye littafi mai girma. Wannan yana da matukar dacewa: kawai shigar da samfurin ko tasa da nauyin ma'auni a cikin grams (kuma idan kuna da sikelin abinci, to, nauyin daidai), kuma tsarin kanta yana nuna yawan adadin kuzari da kuka samu, yin la'akari da sunadarai, fats da carbohydrates.
Irin wannan tsarin zai iya gaya muku yadda za ku ƙona calories don rasa nauyi, da kuma
Idan akai la'akari da adadin kuzari, yana da sauƙi a rasa nauyi: ba buƙatar ku daina yin jita-jita da kuka fi so ba, kawai ku ci su a cikin ƙananan yanki kuma ku tsayar da kudaden kuɗi. Yawancin mata suna farfado da sha'awa na wasanni, kuma sun fara cinye calories 400-600 kowace rana don sauke sakamakon. Ba buƙatar yin haka ba: metabolism zai ragu, kuma a cin abinci iri ɗaya ka hadarin farawa don samun nauyi.