Zauv yooj yim: Yuav suav cov calorie ntau ntau li cas

Ntawm caloric cov ntsiab lus ntawm kev noj haus thiab txoj kev ua neej, tsis yog koj qhov tsos, tab sis kuj koj tus mob yog nyob ntawm. Koj puas xav paub tias yuav ua li cas thiaj li ua tau ib qho zoo nraug nrog cov txiaj ntsig ntawm lub cev? Peb yuav qhia koj yuav ua li cas suav cov calorie ntau ntau rau lub cev thiab kom npaj pluas mov rau ib lub lim tiam hauv ob peb teev. Nqa tus cwj mem, nplooj, lub laij tawm thiab mus! Poob ceeb thawj!

Dab tsi yog qhov metabolism thiab nws txoj hauj lwm hauv kev poob phaus?

Metabolismism (metabolismism) yog cov naj npawb ntawm cov calorie ntau ntau ib hnub uas lub cev siv los tswj cov kev mob muaj sia. Qhov ntawd yog cov calorie ntau ntau uas koj xav tau rau lub plawv puv npo, Kev mob plab, Mob siab thiab noj qab nyob zoo. Feem ntau, qhov nyiaj no yog 1200-1300 calories ib hnub twg.

Ntau ntawm calories nrog carbohydrates ua rau kev rog, proteins - mus rau ib pawg ntawm cov nqaij pob. Tsis muaj peev xwm ntawm calorie yog qhia los ntawm qaug zog, kiv taub hau, malfunction ntawm digestive ib ntsuj av, slowing metabolism. Kev noj cov zaub mov uas muaj tsawg dua 1200 kcal ib hnub, uas kav ntev tshaj li ib lub lim tiam, ua rau muaj kev puas tsuaj loj heev thiab ua rau hnyav nce tom qab noj zaub mov.

Yuav Suav Tau Calories rau Poob Lawm

Muaj ob daim qauv rau xam cov metabolism: Harris-Benedict thiab Muffin-Geor.

Raws li daim Forms Harris-Benedict:

OOV = 655.1 + (9.6 * hnyav, kg) + (1.85 * qhov siab, cm) - 4.68 * (hnub nyoog)

Piv txwv: ib tug ntxhais kwv yees 50 kg, qhov siab 165 cm, 21 xyoo. Raws li XB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / hnub

Los ntawm cov qauv ntawm Muffin-Geor:

OOV = 9.99 * hnyav, kg + 6.25 * qhov siab, cm - 4.92 * hnub nyoog - 161

Piv txwv: ib tug ntxhais kwv yees 50 kg, qhov siab 165 cm, 21 xyoo. Raws li M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / hnub.

Rau qhov tseeb, peb siv qhov sib npaug ntawm cov ntsiab lus (1300 kcal) thiab muab ntau ntxiv los ntawm kev ua hauj lwm coefficient:

• rau cov neeg tsis noj nqaij (noj mov tsis pub nyob rau hauv pem hauv ntej ntawm lub TV tsis muaj hint ntawm kev ua si) - 1,2
• rau cov uas tsis tshua muaj siab (them nqi thaum sawv ntxov + ib ce rau 15 feeb) - 1.3
• rau cov kev ua si umnichok (kev cob qhia 3-5 zaug hauv ib lub lis piam) - 1.5
• rau cov neeg ua kis las ua si (thauj khoom txhua hnub 2 zaug) - 1,8-1,9

Piv txwv li: peb tus ntxhais yog tub nkeeg, nws tsuas yog them nyiaj xwb, yog li peb coj qhov teebmeem ntawm 1.3. Txhua hnub zog noj: 1300 * 1.3 = 1690 kcal.

Yuav suav cov calorie ntau ntau li cas? Nws yooj yim: noj 10-15% ntawm lub zog txhua hnub thiab raws li daim duab no, ua ib qho kev noj haus rau ib lub lim tiam. Tom qab ib lub lim tiam, sawv ntsig thiab ntsuas khoom noj tshiab rau lub lim piam tom ntej, suav nyiaj 10% ntawm calorie tshiab los ntawm lub cev qhov hnyav.

Tseem ceeb! Tsis txhob mus qis dua 1200 calories ib hnub twg. Nrog kev ua si, txo cov khoom noj txhua hnub rau qhov poob phaus los tsuas yog 100-150 kcal.

Yuav ua li cas thiaj noj cov zaub mov nrog calorie suav

Rau kev xuas khoom noj khoom haus ntawm kev paub txog cov calories hnub tsis txaus. Kev noj zaub mov kom haum rau qhov hnyav yog raws li qhov piv txwv ntawm cov nqaijrog, cov rog thiab carbohydrates. Cia peb kawm paub txog calorie ntau npaum li cas kom poob phaus nrog kev pab noj qab haus huv.

• Protein:
• rau cov kab mob nyob rau hauv lub cev 1 g rau 1 kg ntawm qhov hnyav;
• rau qis-ua si 1.5 g ib 1 kg ntawm qhov ceeb thawj;
• rau kev cob qhia 3-5 zaug ib lub lim tiam thiab ib qhov hnyav ntawm 1.8-2.5 g ib 1 kg ntawm qhov hnyav.
• Cov nqaij: 1 g ib 1 kg ntawm qhov hnyav;
• Carbohydrates: 5 g ib 1 kg ntawm lub cev hnyav.

Nyob rau hauv 1 gram muaj kcal:

• protein - 4 kcal;
• roj - 9 kcal;
• carbohydrates - 4 kcal.

Piv Txwv:

Peb xav tias txhua hnub kom tsawg ntawm proteins, cov rog thiab carbohydrates rau ib tug ntxhais-tsawg tus ntxhais uas 50 kg:

• B (1.5 * 50 * 4) = 300 kcal;
• (1 * 50 * 9) = 450 kcal;
• Y (5 * 50 * 4) = 1000 kcal.

Tag Nrho: 1750 kcal ib hnub rau kev noj qab haus huv thiab muaj qhov hnyav ruaj khov.

Tab sis 50 kg tus ntxhais tsis npaj, yog li ntawd peb yuav tshem tawm ib co carbohydrates thiab nqaij:

• B (1.5 * 50 * 4) = 300 kcal;
• (0,8 * 50 * 9) = 360 kcal;
• Y (4 * 50 * 4) = 800 kcal.

Tag nrho: 1460 kcal kom sib zog txo qhov hnyav, tab sis tsis txhob poob cov nqaij loj.

Tseem ceeb! Thaum koj xav txog calorie ntau ntau rau kev noj haus, tsis txhob hnov ​​qab txog qhov sib piv ntawm txhua hnub ration tsis pub dhau lub sijhawm:

• proteins - 15-20%
• Sibhawm - 20-30%
• carbohydrates - 55-65%

Kom poob phaus, txiav qhov kom tsawg ntawm carbohydrates thiab cov rog, tawm cov proteins nyob rau tib tus nqi lossis ntxiv 5-10%. Yog hais tias koj xav kom faus, nyob rau hauv tsis tooj, nce lub protein kom 40-50%, qhov nqi koj tshuav ntawm calories. Nws yog tsis yooj yim sua kom tau tshem cov rog thiab carbohydrates colossally, pheej hmoo ua rau cov plab zom thiab tau ib pawg ntawm cov kab mob.

Hais txog cov khoom noj protein nyob rau hauv kev pab cuam, kev poob ntsej muag, nyeem ntawm no .

Yuav suav cov calorie ntau npaum li cas: hnyav cov zaub mov ntawm zaub mov + zaub mov rau ib hnub

Tam sim no koj to taub hais tias yuav ua li cas poob phaus, suav cov calorie ntau ntau, tab sis muaj qee zaum muaj lus nug: yuav siv cov txuj ci no li cas thiab suav cov calorie ntau ntau los ntawm lub qhov calorie ntawm cov khoom.

Muaj ob qho kev xaiv:

1. Peb xav txog calorie ntsiab lus ntawm txhua yam khoom hauv lub tub yees thiab nyob rau hauv txee ntawm lub tsev loj. Nws yog ib qho ntev thiab tsho, thiab feem ntau stray.
2. Yog xav paub cov khoom noj khoom haus kom zoo , sau ib qho khoom noj khoom haus ntawm kev noj qab haus huv thiab suav cov calorie npaj zaub mov noj.

Ntawv qhia zaub mov rau hnub ntawd

Xaiv kab thib ob thiab kos cov khoom noj.

1. Noj tshais: oatmeal ntawm mis nyuj nrog zib ntab thiab raisins + ntsuab tshuaj yej;
2. Khoom txom ncauj: qab zib thiab qaub kua txiv + kefir 1% 250 ml;
3. Noj su: buckwheat porridge nrog cov zaub stewed + qaib nruas rau ob peb yam tsis muaj tawv + hlais kab mov ntawm rye;
4. Khoom txom ncauj: pancakes fritters / qoj ncuav qab zib nrog cov tshuaj yej ntsuab - 2 pcs;
5. Noj hmo: steamed ntses cutlets + steamed zaub.

Qhov feem pua ​​yog xam los ntawm 100-200 gram.

Calorie ntsiab lus hauv ib hnub twg:

• tshais: 400 kcal;
• txom ncauj: 170 kcal;
• noj su: 600 kcal
• khoom txom ncauj: 110 kcal;
• noj hmo: 270 kcal.

Tag Nrho: 1550 kcal / hnub.

Ntawm lub subtleties ntawm calorie suav

Kev kawm yuav ua li cas thiaj ua tau cov ntawv qhia zaub mov tsis yog txhua yam. Ob peb hnub, thiab koj ob lub qhov muag yuav soj ntsuam cov khoom noj tsis raws li tauj thiab cua, tab sis raws li pab tau thiab muaj calorie. Ib lub lim tiam tom qab, hauv koj lub paj hlwb, yuav muaj kev tshwj xeeb rau suav cov calories uas tsis muaj lub laij zauv. Thiab tam sim no hais txog cov subtleties:

• Tej khoom siv thiab cereals yog ntsuas hauv daim ntawv qhuav;
• calorie ntsiab lus ntawm pasta yuav tsum tau muab rau hauv tus account rau 100 g ntawm qhuav khoom, thiab tom qab ntawd ces noj 40-50% ntawm cov khoom tiav. Txij li qhov sib txawv ntawm qhov "qhuav" thiab "ntub" pasta txawv qhov sib txawv ntawm 2;
• thaum extinguishing thiab ua noj ua haus, zaub / nqaij tsis poob calorie ntsiab lus;
• tshuaj yej, dej thiab kasfes tsis yog caloric. Yog tias koj ntxiv mis nyuj, zib ntab, qab zib, xav txog cov khoom no xwb;
• rau cov zaub mov kib ntxiv 20% ntawm calorie ntau ntau vim roj;
• Rau ntau yam tais diav, suav cov calorie ntsiab lus ntawm cov khoom xyaw. Ces suav seb muaj pes tsawg calories ntawm ib qho kev pab thiab nco qab, tab sis zoo dua sau cia.