Calories - dab tsi yog nws?
Calories - ib chav tsev ntawm cua sov, tsim raws li ib qho txiaj ntsim ntawm kev siv khoom noj khoom haus. Carbohydrates yog suav tias yog qhov tseem ceeb ntawm cov nqi zog. Nrog lawv cov tsis muaj txhij txhua, proteins thiab nqaijrog pib kub hnyiab, uas, nyob rau hauv cov neeg mob ntawm cov zaub mov tsis zoo, yog siv rau lwm cov hom phiaj. Nws yog pov thawj tias ib tug gram ntawm cov rog muaj li ntawm 9 calories, thiab nyob rau hauv ib tug gram ntawm proteins thiab carbohydrates - txog plaub calories. Tiam sis feem ntau ntawm cov khoom uas peb siv tau muaj heterogeneous nyob tus yeees, yog li txhua yam caloric cov ntsiab lus yuav muaj nws tus kheej (ib 100 grams ntawm cov khoom). Cov ntsiab lus ntawm calorie yog qhia hauv lub qes hnyuv (1000 calories = 1 kcal). Cov khoom noj uas muaj high-calorie tshaj plaws yog cov uas muaj roj ntau cov ntsiab lus. Cov calorie uas twb muaj lawm nrog rau qhov lawv tau muab coj los piv nrog lub rooj noj mov hauv calorie.
Calorie ua intake ntau npaum li cas yuav zoo rau ib tug neeg?
Muaj ntau hom kev sib txawv ntawm cov neeg xav tau ntau cov calorie ntau ntau. Piv txwv li, tus txiv neej lub cev xav tau ntau calorie ntau tshaj li poj niam lub cev, vim hais tias nyob rau hauv cov txiv neej tag nrho cov txheej txheem metabolic noj qhov chaw ntau zog, raws li qhov xav tau ntxiv zog. Ntau lub zog, thiab yog li calorie ntau ntau, yuav tsum muaj ib tug hluas thiab loj hlob lub cev, thiab nyob hauv cov neeg laus, cov calorie ntau ntau yuav muaj teeb meem, vim hais tias nws yuav tsis yooj yim rau cov kabmob no ua rau ntau cov khoom noj.
Tshawb cov calorie ntau ntau uas koj xav tau nyob ntawm seb tus neeg xav kom nws zoo dua los yog poob phaus, ua rau kev noj qab haus huv hauv lub neej los yog nce ntau pawg.
Piv txwv, rau lub cev ntawm ib tug poj niam uas tsis tshua muaj kev ua ub ua no thiab tsis tuaj yeem mob hnyav zog, qhov nqi txhua hnub yuav muaj txog 2800 calories. Nrog tib lub neej, ib tug txiv neej yuav tsum muaj 3300 calories ib hnub twg. Nrog rau kev ua haujlwm hnyav lossis ua kis las, lub hnub calorie txhua hnub yuav nce: ib tug pojniam yuav tsum muaj li 3500, thiab ib tug txiv neej - 4,500 calories. Cov calorie ntau ntau yuav tsum tau txhaj rau kev pub niam mis thiab pojniam cev xeeb tub - 3200 - 3500 calories. Hauv cov laus lub hnub nyoog, cov poj niam yuav muaj 2100 calories txaus, thiab rau cov txiv neej txog 2500, vim hais tias nyob rau hauv no muaj hnub nyoog yog ib qho sedentary txoj kev ua neej.
Yuav ua li cas los laij cov calorie txhua hnub yog tias koj xav kom poob phaus.
Yuav kom poob phaus, koj yuav tsum tau noj tsawg calories dua li koj lub cev siv. Tab sis nws yuav tsum tsis txhob nco qab tias txhua lub cev xav tau yam tsawg kawg ntawm cov calorie ntau ntau, nws saib xyuas qhov tsim nyog yuav tsum muaj metabolic, kev siv lub cev thiab kev ua haujlwm ntawm cov hauv nruab nrog cev. Nyob rau hauv rooj plaub uas noj tsis txaus kom nws tsis npog cov qauv qis, tus neeg yuav tsis poob phaus, nws tsuas yog nws lub cev yuav siv tsawg zog, thiab vim li ntawd, txoj haujlwm ntawm lub cev yuav cuam tshuam, cov txheej txheem metabolic yuav txo, thiab lethargy yuav tshwm. Tib neeg lub cev, nyob rau hauv ntau yam tsis muaj zog, pib khaws cov rog "hauv txuag", yog li qhov yuav tsum tau poob lub cev yuav tsis tshwm sim.
Ntawm no yog ib qho piv txwv ntawm qhov tseeb calorie xam yog tias koj xav kom poob phaus, txoj kev siv hauv cov teb chaws uas qis dua calorie cov kev coj ua raws cov qauv (England, USA). Ua ntej koj yuav tsum xam calorie txhua hnub los tswj lub qhov ceeb thawj thiab xam tus nqi rau qhov nyhav uas koj xav ua kom tiav, ces muab xam cov nqi caloric uas yog ib yam ntawm 14.
Hauv qhov ua piv txwv, qhov muab xam yog phaus (1 phaus = 0, 453 kilograms). Cia ua ib qho kev qhia ntawm tus poj niam uas hnyav 65 kilograms thiab xav muab nws mus txog 55 kilograms. Ua kom muaj lub zog hnyav, nws yuav tsum muaj calorie ntau ntau rau hnub 2009: 143, 5 phaus (65 kilograms: 0, 453 phaus) x 14 = 2009 cal. Yuav kom poob qhov hnyav rau 55 kilograms, nws yuav tsum tau noj 1700 calories: (55 kg: 0, 453 phaus) x 14 = 1700 calories.
Muab xam los ntawm calorie ntau ntau rau cov leeg pob txha.
Cov txiv neej yeej xav kom muaj ib lub cev zoo nkauj, yog li lawv feem ntau sim twj cov leeg nqaij hauv gyms. Tab sis kom muaj cov nqaij pob txha, qee lub cev lub cev yuav tsis txaus, nws kuj yuav tsum tau noj zaub mov tshwj xeeb. Hauv qhov no, nws yog ib qho tsim nyog uas yog qhov calorific tus nqi (qhov muaj nqis zog) tshaj qhov ntsuas txhua hnub rau hnub nyhav. Muab xam los ua tib txoj kev raws li kev hnyav hnyav, tsuas yog ntawm no qhov kev ntshaw yuav tsum siab tshaj qhov tseeb nyhav. Nws yog ib qho tseem ceeb thiab zoo ntawm cov zaub mov noj, vim hais tias cov nqaij ntshiv muaj proteins, thiab yog li ntawd nws yog ntshaw kom noj cov zaub mov muaj protein ntau.
Qhov muab xam ntawm cov calorie txhua hnub yog txhua tus rau txhua tus, thiab nyob ntawm ntau yam tsis. Tshawb xyuas koj tus kheej, noj nyiaj rau lub cev, nws tsis yooj yim. Ntawm no, tus kws qhia lossis tus kws kho mob tshwj xeeb tuaj yeem tuaj rau tus cawm, uas yuav xyuas xam cov loads thiab cov zaub mov zoo rau koj. Tab sis nco ntsoov tias kom ua kom tiav qhov kev zoo nkauj ntawm koj lub cev, koj tsis tas yuav haus cov tshuaj hormones anabolic. Qhov tseeb, ntxiv rau qhov kev txhim kho cov protein, lawv tuaj yeem ua rau muaj teeb meem ntau.