Thaum kawg koj txiav txim siab kom tshem tau ntau tshaj qhov ceeb thawj. Thawj qhov koj yuav tsum tau pib nrog yog noj zaub mov, vim yog tias koj cais lossis txwv tsis pub qee yam khoom noj, koj tuaj yeem yuag. Cov lus nug tseem ceeb no yog pes tsawg calorie uas yuav tsum tau txhaj ib hnub kom poob phaus thiab yuav xaiv los ntawm daim ntawv teev npe loj uas koj xav tau.
Muaj pes tsawg calorie ntau npaum li cas hauv ib hnub?
Tsis muaj txoj kev uas tau pom zoo los ntawm cov kws kho mob yog qhov zoo tagnrho. Qhov loj tshaj plaws hauv kev noj haus thiab poob phaus, thiab ua kom cov txiaj ntsig tau tiav. Yuav kom poob phaus, koj yuav tsum noj txoj cai, thiab qhov no koj yuav tsum paub ntau npaum li cas koj xav tau haus cov calorie ntau ntau. Peb siv cov calorie ntxhuav thiab nrhiav seb tus nqi ntawm calorie ntau npaum li cas. Hauv cov neeg feem coob uas nyhav dhau los, cov lej ntawm 2 mus rau 4 txhiab kcal ib hnub twg thaum xam cov khoom noj txhua hnub.
Yuav kom poob ceeb thawj, ib hnub yog xav tau ntawm 1000 txog 1400 calorie ntau ntau, thiab ntau dua daim duab yuav txawv ntawm daim duab, qhov mob loj tuaj yog qhov tshwm sim yog tias kev noj haus tau pom, thiab yog tias txhua hnub koj "noj" 1800-2000 kilocalories, koj yuav tsis poob qhov nyhav. Thiaj li xam seb muaj pes tsawg calorie ntau npaum li cas thiaj li yuav poob qhov nyhav, ces yog los ntawm cov mis hauv qab no koj tuaj yeem txiav txim siab siv lub zog siv ib hnub twg thiab xyuas seb ntau npaum li cas yuav poob ntau tshaj qhov nyhav. Cov nqi hluav taws xob muaj xws li lub zog uas siv thaum ua hauj lwm thiab kev lom zem, thiab lub zog uas siv rau hauv kev zom cov zaub mov.
Tus nqi ntawm lub zog uas koj xav tau kom muaj lub cev tseem ceeb ntawm lub cev ntawm so, thaum koj nyob hauv ib chav uas muaj qhov kub thiab pw tsaug zog thaum sawv ntxov nyob rau hauv lub plab khoob hauv txaj. Rau cov poj niam, qhov no lub zog yog 0.91 kcal / 1kg / h.
Piv txwv li, koj xav kom poob phaus kom koj lub cev hnyav li 63 kg. Qhov sib pauv loj yog 0.9 kcal x 63 kg x 24 h = 1361 kcal. Hauv kev ua haujlwm, lub zog siv nyiaj los them cov nqi hluav taws xob thaum lub sijhawm ua haujlwm hauv office yuav tsum yog 26% ntawm cov kev hloov pauv. Yog tias qhov sib pauv hloov yog 1361 kcal, ces yuav tsum tau ua haujlwm, 365 kcal ntxiv. Nrog rau ib hnub ntawm 8 hnub ua haujlwm ntawm lub cev tsis muaj zog (cov neeg tsim khoom, tus accountants, cov nyiaj ntsuab), kom them nyiaj rau cov nqi zog uas koj xav tau txog 1000 kcal.
Cov nqi thaum so tau them - cov kev ua si, haujlwm hauv tsev, ua haujlwm.
Ib tug txiv neej uas 60 kg noj zog
Hom kev ua si kcal / h
- Pw 50
- Taug kev 190
- Homework 120-240
- (ntxuav, ntxuav tais diav, ironing)
- Nyeem ib phau ntawv nrov nrov 90
- So tso 65 xyoos
- Nkag rau ntawm lub nkoj 150-360
- Khiav 360
- Hla taug kev 300
- Skiing 240
- Skating nyob rau hauv lub liab 180-600
- Ua luam dej hauv 180-400
Peb lub cev siv lub zog los haus thiab zom cov zaub mov. Cov khoom noj yog absorbed los ntawm lub cev, txo cov roj carbohydrates thiab cov rog, koj yuav tsum siv sijhawm 10 zaug tsawg zog tshaj qhov koj yuav tsum tau siv rau hauv cov khoom noj khoom haus protein ntau. Kev siv cov plab zom zaub mov muaj 6.5% ntawm cov roj metabolic basel, hauv peb tus piv txwv, 88 lub kauj ruam rau ib hnub twg. Tam sim no peb txiav txim siab npaum li cas calories peb xav tau poob ceeb thawj yog tias koj xav kom koj qhov hnyav li 63 kg, tab sis tam sim no koj lub cev hnyav yog 75 kg. Piv txwv li, koj muaj hauj lwm ua haujlwm teev sijhawm, thiab nyob hauv seem ntawm 16 teev ntawm so koj tau siv:
- Hauv 3 teev tsaus pw = 65kcal * 3 = 195 kcal,
- Hauv npau suav koj muaj 8 teev = 50 kcal x 8 = 400 kcal,
- Ntawm kev taug kev qeeb qeeb yuav siv sij hawm 2 teev - 190 kcal * 2 = 380 kcal,
- Ua haujlwm nyob ib ncig ntawm lub tsev yuav siv 3 xuab moos = 120 kcal * 3 = 360 kcal,
- Tag nrho siv = 1335 kcal.
Yog li, txhua hnub calorie rau koj yuav:
1361 kcal (qhov kev sib pauv hloov, yog tias koj xav poob qhov nyhav qee qhov hnyav) +365 kcal (thaum ua haujlwm ntawm rooj ua haujlwm) + 1335 kcal (rau 16 teev so) + 88 kcal (them rau cov plab zom mov) = 3149 kcal.
Li no nws yog tseeb npaum li cas ib tus neeg yuav tsum tau noj calorie ntau ntau rau ib hnub twg, uas yog 3149 calorie ntau ntau, thiab yog tias koj haus qhov hnyav ntawm kilocalories, muaj ib qhov hnyav ntawm 63 kilograms, nws yuav nyob ruaj khov, tab sis vim koj xav tau poob phaus, koj yuav tsum txo cov khoom noj.