Calorie tsis txaus yog dab tsi? Yuav ua li cas xam thiab tsim Calorie Deficit rau poob phaus

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Kev tawm tsam qhov hnyav dhau los tau dhau los ua kev kub ntxhov ntawm tag nrho lub neej niaj hnub no thiab teeb meem ntawm tus kheej nyuaj los daws rau txhua tus neeg thib peb hauv ntiaj teb. Kev noj zaub mov tsis zoo, ua haujlwm hauv chaw ua haujlwm, tsis kam ua si kis las ua rau cov tsos ntawm phaus ntxiv, uas tsis thab thaum xub thawj. Thaum qhov xwm txheej tau tawm ntawm kev tswj hwm thiab dhau los ua qhov tseem ceeb, ib tus neeg maj nrawm ntawm ib qho khoom noj mus rau lwm qhov, poob phaus, thiab tom qab ntawd mam li nce qhov hnyav thiab lub voj voog kaw.

Txhua qhov kev poob ceeb thawj tam sim ntawd ua raws li qhov hnyav dua, muaj teeb meem kev noj qab haus huv, kev nyuaj siab thiab, vim li ntawd, kev txo qis hauv lub neej tag nrho. Qhov tseeb, rau qhov kev poob phaus zoo, koj tsis tas yuav siv zog ntau, noj zaub mov cais, txwv koj tus kheej rau qee yam zaub mov, ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws yog calorie tsis txaus. Raws li nws, koj tuaj yeem yooj yim tshem tawm kaum kilograms thiab tsis tau ntsib yav tom ntej.

Ib tus qauv rau qhov hnyav thiab qhov siab rau txiv neej thiab poj niam

Ua ntejxam cov calorie tsis txaus rau kev poob phaus, koj yuav tsum tau txiav txim siab txog qhov zoo tshaj plaws ntawm koj lub cev thiab nkag siab tias qhov hnyav npaum li cas koj yuav tsum siv zog rau.

Hauv qhov xwm txheej, muaj peb lub cev, thiab cov neeg sawv cev ntawm lawv txhua tus nce thiab poob phaus hauv ntau txoj kev:

• Asthenic. Cov neeg sawv cev ntawm hom no muaj cov pob txha nyias, cov caj npab ntev thiab luv, ob txhais ceg thiab caj dab. Lawv muaj lub cev ua haujlwm, muaj cov metabolism hauv nrawm, maj mam nce qhov hnyav thiab tsis xav kom rog dhau. Nrog cov ntaub ntawv thawj zaug no, koj tuaj yeem poob phaus hauv ob peb lub hlis yam tsis muaj teeb meem ntau.

• Normosthenic. Lub ntsiab lus kub, cov neeg uas muaj cov qauv zoo li no yog cov hmoov zoo tshaj plaws, lawv muaj lub cev zoo sib xws, cov metabolism hauv zoo thiab tsis muaj feem ntau ntawm kev rog, txawm tias cia lawv tus kheej qee qhov tsis zoo hauv kev noj haus.

• Hepersthenic. Cov neeg sawv cev ntawm hom no muaj cov pob txha dav thiab tsis loj hlob heev, vim tias cov duab zoo li stocky thiab plump. Cov neeg zoo li no feem ntau yuav rog dhau thiab yuav tsum ua tib zoo saib xyuas lawv cov zaub mov. Rau cov neeg sawv cev ntawm hom no, cov txheej txheem ntawm kev poob phaus tsis nrawm, tab sis koj yuav tsum tsis txhob tso tseg, kev mob siab me ntsis thiab kev ua haujlwm yuav ua rau muaj txiaj ntsig.

Yuav kom nkag siab yog tias ib tus neeg twg muaj teeb meem nrog kev rog dhau, koj tuaj yeem siv lub rooj ntawm nws cov lus teb rau qhov siab. Qhov nruab nrab, qhov hnyav yuav tsum sib npaug rau qhov siab rho tawm 110, piv txwv li rau ib tus neeg siab ntawm 170 cm, qhov zoo tagnrho qhov hnyav yuav yog 60 kg. Qhov ntsuas no hloov nrog lub hnub nyoog, thiab thaum muaj hnub nyoog 50 xyoo koj yuav tsum tau tshem tawm 100, uas txhais tau hais tias rau tib neeg nrog qhov siab ntawm 170 cm, qhov hnyav ntawm 70 kg yuav haum. Yog hais tias deviation los ntawmtus qauv tsis tseem ceeb, suav cov calorie tsis txaus thiab ua raws li cov khoom noj khoom haus rau ob peb lub hlis yuav pab coj lub cev thiab lub siab lub ntsws rov qab los.

Yuav ua li cas xam cov calorie tsis txaus rau kev poob phaus raws li kev paub txog koj lub cev qhov ntsuas

Thaum txiav txim siab qhov kev pom zoo calorie tsis txaus, koj yuav tsum tau coj mus rau hauv tus account tsis yog cov rooj nruab nrab dav dav xwb, tab sis kuj yog ib tus neeg lub cev tsis zoo. Ib qho piv txwv zoo tshaj plaws rau kev suav thiab txiav txim siab qhov hnyav yog qhov ntsuas lub cev. Qhov ntsuas no yog xam los ntawm kev faib lub cev hnyav hauv kilograms los ntawm qhov siab (hauv meters) squared. Cov txiaj ntsig coefficient yuav tsum tau muab piv nrog cov qauv thiab txiav txim siab seb puas xav tau kev noj haus. Calorie deficit nyob rau hauv txhua rooj plaub yuav tsum muaj ib tug sib txawv mus kom ze.

BMI qhov tseem ceeb thiab cov lus pom zoo tswj qhov hnyav

mus txog 16	tseem ceeb poob qis, muaj teeb meem kev noj qab haus huv
16-18, 5	underweight
18, 5-24, 5	me ntsis rog
30-39, 9	rog nrog kev txaus ntshai
Tshaj 40	mob rog rog, muaj kev pheej hmoo mob siab

Thaum qhov xav tau kom poob phaus lossis xaiv cov khoom noj khoom haus zoo kom tswj tau qhov hnyav tau txiav txim siab, tus neeg muaj calorie tsawg tuaj yeem suav. Kev suav kom raug yog tus yuam sij rau kev ua tiav ntawm lub hom phiaj muab rau lub sijhawm zoo thiab tsis muaj kev phom sij rau kev noj qab haus huv.

Yuav ua li cas xam cov calorie tsis txaus raupoob phaus thiab tswj qhov hnyav zoo tagnrho

Txhawm rau kom poob phaus thiab tsis nce qhov hnyav yav tom ntej, koj yuav tsum ua raws li txoj cai yooj yim - tus naj npawb ntawm calories noj ib hnub yuav tsum sib npaug rau qhov sib txawv ntawm calories hlawv thiab lawv qhov tsis txaus. Nws zoo nkaus li tsis nyuaj thiab yooj yim to taub. Yog li nws yog, Calorie Deficit khoom noj khoom haus yog yooj yim, yooj yim to taub thiab ua raws.

Xaiv calories hlawv thaum nruab hnub

Txhawm rau txiav txim siab tus qauv qhia, tus naj npawb ntawm calories hlawv ib hnub yog thawj zaug. Rau qhov no, muaj cov mis tshwj xeeb raws li Harris - Benedict. Nws yog qhov basal metabolic tus nqi sib npaug los ntawm qhov ua tau zoo.

Xaiv cov theem pib metabolic yog xam raws li cov qauv hauv qab no, qhov hnyav, qhov siab thiab hnub nyoog qhia hauv kilograms, centimeters thiab xyoo.

BSM (txiv neej)=66.5 + (13.75qhov hnyav) + (5.003qhov siab) – (6.755hnub nyoog)

BSM (poj niam)=655, 1 + (9,563hnyav) + (1,850qhov siab) - (4,676hnub nyoog)

Kev ua coefficient yog tus nqi tas li thiab txiav txim siab raws li lub rooj

Lub Sijhawm Factor Calculation Table

kev ua neej nyob ntsiag to	1,2
kev tawm dag zog 1-2 zaug hauv ib lub lis piam	1,375
theem nruab nrab ntawm kev tawm dag zog lub cev, kis las 5 zaug hauv ib lub lis piam	1,55
Kev Ua Haujlwm hnyav, Kev Ua Haujlwm Txhua Hnub	1, 725

ResultKev suav, tus lej yuav txhais tau tias pes tsawg calories siv nyob rau ib hnub, raws li nws thiab koj yuav tsum suav cov calories kom poob phaus.

Kho kom raug xam ntawm qhov pom zoo calorie tsis txaus

Nws yog qhov ntau heev uas tau hnov cov lus qhia kom noj 500, 700, lossis 1,000 calories tsawg dua, tab sis qhov kev pom zoo tsis yog. Rau ib tus neeg, qhov kev tsis txaus no yuav tsis txaus, thiab nws yuav poob siab rau txoj kev poob phaus yam tsis pom qhov tshwm sim. Lwm qhov yuav pib poob phaus sai heev, tsim kom muaj qhov tsis txaus ntseeg ntawm qhov pib tsis zoo, thiab yuav tsis tau txais ib daim duab zoo nkauj, tab sis kev noj qab haus huv tsis zoo thiab tawm ntawm kev hlub tshua kom poob phaus tsis ua tiav. Calorie deficit yuav tsum xam raws li ib feem pua ntawm tag nrho cov calories hlawv rau hnub.

Yuav kom nkag siab tias calorie ntau npaum li cas rau kev poob phaus kom txais tau raws li tus qauv, koj yuav tsum txiav txim siab hnyav npaum li cas qhov kev poob phaus xav tau. Nws yog qhov zoo tshaj yog tias ib tug neeg poob txog 700 grams tauj ib lub lis piam. Qhov no yuav tsis yog qhov kev ntxhov siab loj rau lub cev, thiab nws yuav txaus siab koom nrog phaus ntxiv yam tsis tau tsim cov khoom tshwj xeeb ntxiv ntawm qhov sib txawv me ntsis ntawm kev noj haus.

Dab tsi yog qhov tsis txaus, qhov kev xaiv uas haum tshaj plaws

Hauv cov ntsiab lus feem pua, muaj peb hom calorie tsis txaus:

• Smooth weight loss - los ntawm 10 mus rau 15% ntawm calories hlawv ib hnub twg. Los ntawm kev xaiv xws li calorie tsis txaus, cov ntawv qhia zaub mov tuaj yeem xyaum tsis txwv, tshem tawm cov suab thaj ntau dhau, cov nqaij rog thiab cov khoom noj muaj calorie ntau ntau. Xws li kev poob phaus du yuav tsis ua rau muaj kev ntxhov siab rau lub cev, nws yooj yim ua raws thiab tsis tawg. Tshem tawm tsuas yog hauv kev poob qis,uas tej zaum yuav tsis txaus siab rau cov neeg uas xav tau cov txiaj ntsig sai. Cov neeg tsis paub qab hau tej zaum yuav nyuaj rau kev zom cov zaub mov, vim tias nws yooj yim dua rau "tseem ceeb" noj 200 calories ntau dua 600 lossis 800, uas txhais tau tias koj yuav tsis tau txais qhov tshwm sim.

• yuag poob qis - 15 mus rau 25% ntawm calories hlawv ib hnub twg. Qhov nrawm dua koj xav kom tshem tawm cov phaus ntxiv, qhov ntau dua qhov nyiaj yuav tsum yog. Thaum xaiv ib qho kev xaiv nruab nrab, qhov hnyav yuav poob sai dua, tab sis kev txwv kev noj haus yog qhov tseem ceeb dua. Koj yuav tsum tau kho tag nrho koj cov zaub mov, txiav txim siab seb cov zaub mov ntawm cov zaub mov twg yog cov calorie ntau tshaj, thiab txo lawv cov kev noj kom tsawg. Koj tuaj yeem tso cai rau koj tus kheej noj zaub mov ntxiv los ntawm kev ua kom lub cev muaj zog, qhov no yuav ua rau BMR nce, thiab yog li tso cai rau cov calories. Qhov kom zoo dua ntawm qhov kev xaiv no yog qhov hnyav sai sai thiab qhov tseeb tias nws yog qhov nyuaj dua rau kev ua txhaum txoj cai tso cai. Qhov downside yog nce kev tswj tus kheej thiab kev txwv nruj dua.

• Kev poob phaus sai - los ntawm 25 mus rau 50% ntawm calories hlawv ib hnub. Qhov kev xaiv no haum rau cov neeg uas xav kom poob phaus hauv lub sijhawm luv luv rau kev kho mob. Cov neeg uas muaj qhov hnyav hnyav yuav pom qhov txiaj ntsig zoo thiab yuav txhawb nqa kom ua tiav kev ua haujlwm ntxiv ntawm lawv lub cev, tab sis koj yuav tsum tau nres hauv lub sijhawm thiab hloov mus rau kev ua haujlwm zoo dua. Txiav txim siab seb qhov calorie ntau npaum li cas yuav tsum tau nyob ntawm qhov hnyav tshiab, thiab suav los ntawm nws. Qhov kom zoo dua ntawm txoj kev no yog qhov tshwm sim sai thiab ntse, qhov tsis zoo yog qhov kev xav tsis tu ncua ntawm kev tshaib kev nqhis, uas tsis tuaj yeem dhau los ua tus khub tas li ntawm tib neeg lub neej.

Txoj cai tseem ceeb uas tau pom zoo kom ua raws li nruj me ntsis thaum xam pom koj tus kheej yuav ua li cas thiaj li tsim kom muaj calorie ntau ntau rau kev poob phaus hais tias koj tsis tuaj yeem noj tsawg thiab tawm dag zog ntau. Yog tias kev txiav txim siab tsis yog tsuas yog txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau, koj yuav tsum txiav txim siab cov calories uas tau noj. Lawv yuav tsum txaus rau lub zog hnyav thiab cardio loads muab los ntawm gym thiab aerobics instructors. Nws hloov tawm tias yog tias, tom qab pib ua tiav ntawm kev noj zaub mov, kev thauj khoom tau ntxiv, tom qab ntawd koj yuav tsum rov xam cov calories uas tau hlawv thiab lawv qhov tsis txaus, raws li.

Kev tswj hwm calories, suav thiab cov khoom noj khoom haus

Nyob hauv qhov teeb meem nyuaj li kev poob phaus, kev tswj tus kheej yog qhov tseem ceeb, tab sis rau tus neeg uas tau tso cai rau nws tus kheej kom hnyav dhau, qhov no tsis yooj yim. Yog lawm, thiab hauv lub neej muaj ntau yam kev txhawj xeeb txhua hnub, uas nws yog ib qho yooj yim kom tsis nco qab muaj pes tsawg calorie ntau ntau nyob rau hauv cov khoom twg thiab ntau npaum li cas koj tuaj yeem noj hnub no. Txhawm rau pab txhawb txoj haujlwm thiab tswj hwm tus kheej, nws raug nquahu kom khaws daim ntawv teev zaub mov.

Nws yuav ua li cas yog nyob ntawm tus neeg xav tau, nws tuaj yeem yog phau ntawv tsis tu ncua lossis notepad uas koj tuaj yeem sau cia yam koj noj thaum nruab hnub. Tej zaum ib daim ntawv lo lus ib txwm muaj lossis Excel daim ntawv nthuav qhia ntawm lub tsev lossis lub khoos phis tawj ua haujlwm, lossis tej zaum yog ib qho kev pabcuam tshwj xeeb ntawm lub xov tooj smartphone.

Thawj ob txoj hauv kev yuav tsum muaj sijhawm ntxiv hauv daim ntawv ntawm kev suav cov calories hauv txhua lub tais tiav. Ntawd yog, thaum ua noj ua haus, koj yuav tsum xub ntsuas qhov ntsuas ntawm chav ua noj, nyiam dua hauv hluav taws xob, qhov hnyav ntawm tag nrho cov khoom. Tom qab ntawd ntxiv tag nrho cov ntsuas ntawm txhua tus ntawm lawv, txiav txim siab cov ntsiab lus calorie ntawm cov zaub mov siav thiab twb tau los ntawm tus nqi no cov ntsiab lus calorie ntawm koj tus kheej. Txoj hauj lwm no muaj teeb meem heev thiab nyuaj, dhau li ntawd, muaj qhov tshwm sim siab ntawm kev ua yuam kev hauv kev suav. Txhawm rau ua kom yooj yim txoj haujlwm, koj tuaj yeem siv cov ntxhuav.

Cov kev pabcuam tshwj xeeb kom tswj tau calorie yooj yim

Txoj kev yooj yim tshaj plaws thiab yooj yim tshaj plaws los tswj yog cov kev pab cuam tshwj xeeb - calorie diaries. Koj tuaj yeem nruab lawv ntawm lub khoos phis tawj, ntsiav tshuaj lossis smartphone. Hauv thawj qhov kev xaiv, lawv raug rub tawm los ntawm txhua qhov browser; rau cov khoom siv mobile, lawv tuaj yeem rub tawm los ntawm PlayMarket (rau Android pab kiag li lawm) lossis iTunes (rau Apple li). Lub ntsiab lus ntawm cov ntawv teev lus hluav taws xob no yog tias txhua cov ntaub ntawv hais txog cov tais diav uas npaj txhij tau sewn nyob rau ntawd, koj tsuas yog yuav tsum xaiv qhov koj xav tau, nkag mus rau nws qhov hnyav - thiab cov ntsiab lus calorie thiab suav ntawm BJU yuav cia li muab ntxiv rau hauv daim ntawv qhia hnub.. Qee tus ntawm lawv tsuas yog ua haujlwm nrog cov tais diav los ntawm lawv cov ntaub ntawv, tab sis feem ntau tso cai rau koj los tsim thiab txuag koj tus kheej cov zaub mov txawv.

cov ntsiab lus tseem ceeb thiab teeb meem tshwm sim hauv kev poob phaus

Thaum koj nyeem ntau cov ntaub ntawv, pom tias yuav ua li cas los tsim cov calories tsis txaus, pib lub chaw muag mis nyuj lossis teeb tsa ib qho kev pab cuam, zoo li txhua yam npaj txhij thiab koj tuaj yeem pib poob phaus. Tab sis thawj hnub, tus neeg tsis paub qab hau ntsib ob yam teeb meem:

1. Kuv noj tshais thiab noj su ntau dhau, thiab yav tsaus ntuj kuv tshaib plab thiab tag nrho cov zaub mov poob qis. Tso cai txwv tau tshajkev poob siab thiab kev poob siab ntawm tus kheej ntau ntxiv raws li.

2. Qhov kev xaiv thib ob yog rau cov neeg tsis tu ncua. Nws pib nrog tib cov calorie ntau ntau rau pluas tshais thiab pluas su thiab tsis txaus rau noj hmo. Cov pawg neeg no yuav tsis pub dhau qhov kev cai, ua rau yav tsaus ntuj tshaib plab, thiab hmo ntuj lawv yuav mob los ntawm cov tsos mob ntawm hypoglycemia. ze rau tsev kho mob.

Yuav ua li cas nrog kev nyuaj hauv kev npaj zaub mov rau hnub

Yuav ua li cas? Yuav ua li cas tiv thaiv qhov teeb meem tsis kaj siab fraught nrog teeb meem kev noj qab haus huv? Txhawm rau tiv thaiv cov neeg noj qab haus huv yav tom ntej thiab slipper yog qhov kev npaj ua ntej ntawm cov ntawv qhia zaub mov rau tag nrho hnub. Yog tias lub paj hlwb tso cai rau koj xav txog zaub mov ua ntej mus pw thiab tsis khiav mus rau lub tub yees, koj tuaj yeem ua rau yav tsaus ntuj. Txiav txim siab seb cov zaub mov twg yuav yog rau txhua pluas noj thiab khoom noj txom ncauj, sau rau hauv lub chaw muag mis nyuj, tawm li 200 calories dawb rau cov txiv hmab txiv ntoo, ib qho chocolate lossis ncuav qab zib. Thiab hnub tom qab, tsuas yog ua raws li cov ntawv qhia ua ntej npaj thiab lo rau qhov hnyav ntawm cov tais diav. Yog tias yav tsaus ntuj tsis muaj zog, sijhawm lossis lub siab xav, koj tuaj yeem npaj cov ntawv qhia zaub mov thaum sawv ntxov, ua ntej noj tshais, kom tsis txhob yuam kev hla nws.

Cov lus xaus thiab cov lus pom zoo kawg rau kev pib ua tiav thiab tau txais txiaj ntsig sai

Nyob rau hauv kev tawm tsam kev zoo nkauj thiab kev sib haum xeeb ntawm lub cev, ntau yam khoom noj tau tsim, tab sis qhov yooj yim tshaj plaws, pheej yig tshaj thiab ua tau yooj yim yog calorie tsis txaus. Kev tshuaj xyuas hauv LiveJournal thiab ntawm cov nplooj ntawv ntiag tug ntawm cov neeg muaj npe nrov dua ib zaug ua pov thawj qhov ua tau zoo thiab kev nyab xeeb ntawm txoj kev no. Los ntawm tag nrho cov ntaub ntawv hais txog qhov no siv tauTxoj kev poob phaus, muaj ntau cov lus pom zoo uas qhov pib yuav ua tiav, thiab qhov tshwm sim yuav sai thiab ntev.

1. Calorie suav tsis yog kev noj haus tiag tiag, nws yog ib qho kev noj zaub mov kom raug. Thaum xub thawj, txhua yam zoo li nyuaj heev, tab sis, tau siv rau kev noj zaub mov kom tsawg, ob peb lub lis piam, tus neeg uas tau faib ob peb kilograms tsis nkag siab tias nws yuav noj tau ntau npaum li cas ua ntej.

2. Lub kaw lus tsis txwv tsis pub noj cov rog, carbohydrates, khoom qab zib, txiv hmab txiv ntoo lossis zaub mov starchy. Qhov tseem ceeb tshaj plaws yog tus naj npawb thiab tsis pub tshaj cov calories uas tso cai. Txawm tias muaj qhov tsis txaus loj tshaj plaws, nws muaj chaw rau ob peb squares ntawm chocolate rau tshuaj yej.

3. Koj yuav tsum tsis txhob txo cov calories ntau heev, koj yuav tsum pib maj mam thiaj li tsis txhob ua rau lub cev tuaj yeem khaws cia.

4. Tsis tas yuav chim siab yog tias thawj ob peb hnub qhov hnyav yuav ploj mus sai, thiab tom qab ntawd ntau dua thiab maj mam. Thaum xub thawj, dej thiab ntau dhau puffiness ploj mus, qhov tseeb qhov hnyav pib ploj tom qab thiab me ntsis.

Ua raws li cov cai yooj yim thiab cov lus pom zoo no, koj tuaj yeem koom nrog qhov hnyav hnyav dhau ob peb lub hlis. Thaum noj cov zaub mov, cov kev cai ntawm kev noj zaub mov kom raug yuav yog li ntawd hauv paus hauv lub taub hau uas ua raws li tsoomfwv yuav yog ib txoj haujlwm yooj yim txawm tias tsis siv phau ntawv teev npe thiab cov kev pabcuam tshwj xeeb. Qhov no txhais tau hais tias lub neej zoo siab ntawm tus neeg noj qab haus huv yam tsis muaj qhov hnyav dhau thiab muaj teeb meem cuam tshuam tom ntej.