Tus neeg yuav tsum haus pes tsawg calories ib hnub twg? Calorie noj txhua hnub

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

Ib lub ntsiab lus tseem ceeb niaj hnub no yog pes tsawg calories ib tus neeg yuav tsum haus ib hnub. Qhov tseeb, txhua leej txhua tus nkag siab tias lub tswv yim no tsis meej meej thiab nyob ntawm ntau yam, xws li qhov hnyav, qhov siab, hnub nyoog, qib ntawm kev ua haujlwm. Rau txhua tus neeg, tus nqi no suav tau.

Yam tsawg kawg ib hnub calorie yuav tsum tau

Muaj ntau cov qauv rau kev suav kom raug. Thawj tus yog rau poj niam:

• hnyav hauv kilograms yuav tsum muab 10;
• qhov siab hauv centimeters x 6, 25;
• hnub nyoog muab 5;
• tom ntej, ntxiv tus thib ob rau thawj tus lej, tom qab ntawd rho tus thib peb thiab rho tawm 161.

Piv txwv li, rau tus poj niam hnub nyoog 25 xyoos, hnyav 70 kg thiab siab 170 cm, qhov suav yuav yog:

7010+1706, 25-525-161=700+1062, 5-125-161=1476, 5.

Qhov no yog qhov tsawg kawg nkaus calories uas tus poj niam yuav tsum tau haus ib hnub. Ntawd yog, qhov noLub zog yog siv rau cov txheej txheem metabolic hauv lub cev, uas txhais tau hais tias cov qauv niaj hnub yuav tsum tsis txhob qis dua li daim duab no rau kev noj qab haus huv ntawm lub cev.

Rau cov txiv neej, kev suav yog, tsuas yog qhov kawg koj yuav tsum tsis txhob rho tawm 161, tab sis ntxiv 5. Piv txwv li, rau tus txiv neej hnub nyoog 35, hnyav 110 kg thiab 180 cm siab, cov kev suav yuav zoo li no.:

11010+1806, 25-535+5=1100+1125-175+5=2055.

Raws li, peb txhua tus tuaj yeem nyob hauv tsev suav tias siv zog npaum li cas rau kev pabcuam nws lub cev, txawm tias tus neeg so. Cov kev suav no muab cov lus teb rau cov lus nug ntawm pes tsawg calories ib tus neeg yuav tsum tau haus ib hnub. Cov kev cai niaj hnub yog cov metabolism, uas yog xam raws li cov qauv saum toj no, thiab qib ntawm kev ua lub cev, thiab txhua tus muaj nws tus kheej.

Muaj pes tsawg calories ib hnub nyob ntawm kev ua neej

Tam sim no koj yuav tsum txiav txim siab npaum li cas lub zog ib tus neeg siv rau cov metabolism thiab lawv lub cev ua si. Qhov no yuav pab koj xam cov calorie ntau npaum li cas ib tus neeg yuav tsum noj ib hnub kom tswj lawv qhov hnyav ntawm tib theem.

Yog li, cov kev suav yav dhau los yuav tsum muab sib npaug los ntawm tus coefficient:

• 1, 2 - rau kev ua neej nyob tsis tu ncua;
• 1, 375 - rau cov uas nws tsis ua haujlwm, tab sis muaj qhov chaw ua kis las mus txog 3 zaug hauv ib lub lis piam;
• 1, 55 - nquag nquag, xws li kev tawm dag zog 5 zaug hauv ib lub lis piam thiab ua haujlwm hauv chaw ua haujlwm;
• 1, 725 - rau cov neeg ncaws pob thiab cov neeg ua haujlwmcuam tshuam nrog kev tawm dag zog lub cev;
• 1, 9 - nrog lub cev hnyav ua haujlwm txhua hnub.

Yog li, kev sib pauv tseem ceeb yuav tsum muab sib npaug los ntawm cov coefficient uas qhia txog kev ua neej nyob tam sim no kom raug raws li qhov ua tau. Cov txiaj ntsig ntawm cov calories yog tsim nyog los tswj qhov hnyav.

Lwm txoj kev suav

Muaj ntau lwm txoj hauv kev los xam seb pes tsawg calories ib tus neeg yuav tsum tau noj ib hnub los tswj qhov hnyav. Piv txwv li, qhov nruab nrab, txhua tus neeg siv kwv yees li 1 kcal ib kilogram ntawm lawv qhov hnyav txhua teev. Raws li, txhawm rau xam qhov tsawg kawg nkaus txhua hnub, qhov hnyav yuav tsum tau muab faib ua 24.

Piv txwv li, rau tus poj niam hnyav 70 kg, koj yuav tsum tau noj txog 1680 kcal. Tab sis ntawm no cov qib ntawm kev ua si lub cev tsis raug coj mus rau hauv tus account, yog li thawj txoj kev yog qhov tseeb dua thiab lub hom phiaj.

Keep a diary

Tab sis muaj qhov tseeb tshaj plaws los txiav txim siab pes tsawg calories ib tus neeg yuav tsum haus ib hnub ib leeg. Qhov no tuaj yeem ua tiav los ntawm kev soj ntsuam, uas yog, tau ob peb hnub koj yuav tsum khaws daim ntawv teev zaub mov.

Piv txwv li, rau 10 hnub koj yuav tsum sau tag nrho cov khoom noj, lawv cov calories thiab ntim. Qhov no yog muab hais tias qhov hnyav yog nyob rau hauv qhov chaw. Tom qab lub sijhawm teem tseg tau dhau mus, koj yuav tsum xam qhov nruab nrab pes tsawg calories ib tus neeg yuav tsum tau noj ib hnub. Kev suav raws li cov tswv yim no tuaj yeem suav tias yog qhov tseeb raws li qhov ua tau, vim tias lub cev yog tus kheej, thiab tus nqi metabolic txawv rau txhua tus.

Ntau npaum li casXav tau calories kom poob phaus

Vim qhov teeb meem ntawm qhov hnyav dhau los niaj hnub no, yuav tsum tau saib xyuas qhov teeb meem no. Tiag tiag, pes tsawg calories ib tus neeg yuav tsum haus ib hnub kom poob phaus? Yog tias koj paub tseeb tias koj cov metabolism hauv theem pib, qhov ntawd yog, lub zog uas tam sim no muab nrog cov zaub mov thiab pab tswj qhov hnyav.

Nutritionists tsis pom zoo kom txo qis caloric cov ntsiab lus ntawm cov khoom noj txhua hnub, los ntawm ntau tshaj 10%. Yog tias koj tsis ua raws li txoj cai no, koj tuaj yeem ua rau muaj kev puas tsuaj loj rau kev noj qab haus huv, kev noj qab haus huv tsis zoo. Ntawd yog, lub cev nkag mus rau hauv hom kev txuag hluav taws xob, cov metabolism hauv qeeb qeeb, vim li ntawd, qhov no tuaj yeem ua rau hnyav nce.

Qhov teeb meem ntawm kev poob phaus yuav tsum tau ua kom zoo. Qhov no yooj yim dua rau cov neeg uas khaws daim ntawv teev zaub mov kom txiav txim siab pes tsawg calories ib tus neeg yuav tsum tau noj ib hnub. Ntawm no koj tuaj yeem pom meej tias qhov twg tuaj yeem yooj yim tshem tawm ntawm kev noj zaub mov lossis hloov nrog cov khoom noj qis dua.

Yuav ua li cas faib calories kom zoo

Ua ntej koj yuav tsum kawm tias peb tau txais lub zog los ntawm peb lub ntsiab lus - proteins, rog thiab carbohydrates. Koj tsis tuaj yeem categorically tsis kam lees ib qho ntawm lawv, vim tias txhua lub ntsiab lus ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm tib neeg lub cev, kev noj qab haus huv yuag tsis yooj yim sua yam tsis muaj lawv.

Piv txwv li, cov rog tsis yog lub zog xwb, tab sis tseem tsim nyog rau kev thauj cov as-ham mus rau cov hlwb hauv lub cev. Protein yog cov khoom siv hauv tsev, tsis muaj nwsNws yog tsis yooj yim sua kom tsim cov nqaij ntshiv thiab poob phaus, feem, thiab. Carbohydrates tau ua tiav rau hauv lub zog, uas yog qhov tsim nyog rau tib neeg kev ua haujlwm.

Kev noj zaub mov txhua hnub yuav tsum muaj cov protein, rog thiab carbohydrates hauv qhov feem pua ntawm 20/50/30. Tab sis ntawm no nws yog ib qho tseem ceeb kom paub tias cov as-ham uas peb xav tau nyob rau hauv ib hnub, vim qee cov zaub mov yuav tsum tau muab tshem tawm tag nrho thiaj li poob phaus.

zoo thiab phem calories

Qhov tseem ceeb tshaj plaws tsis yog tsuas yog muaj pes tsawg calories ib tus neeg yuav tsum noj ib hnub kom poob phaus, tab sis lawv tuaj qhov twg. Peb tab tom tham txog "phem" thiab "zoo" calories. Qhov no yog, ntawm chav kawm, lub ntsiab lus txhais, qhov tseeb, koj yuav tsum nkag siab qhov khoom twg muaj lub zog uas tau noj tam sim ntawd, thiab cov khoom uas tau khaws cia.

Piv txwv li, carbohydrates yooj yim thiab nyuaj. Cov carbohydrates yooj yim yog qab zib thiab txhua yam khoom noj uas muaj nws, suav nrog txiv hmab txiv ntoo. Lawv tsis saturate, tab sis yog tsim nyog rau lub hlwb ua hauj lwm, nyob rau hauv tus nqi tsim nyog. Ntawd yog, cov neeg koom nrog kev txawj ntse yuav tsum haus cov carbohydrates yooj yim hauv lawv daim ntawv ntuj - zib ntab, txiv hmab txiv ntoo. Complex carbohydrates yog zaub thiab cereals, lawv saturate lub sij hawm ntev thiab coj cov txiaj ntsig siab tshaj plaws, yog li nws pom zoo kom noj lawv txhua hnub.

Ib yam mus rau cov rog, qhov tseem ceeb tshaj plaws ntawm lawv yog zaub, thiab tsiaj txhu tsis muaj txiaj ntsig rau lub cev. Yog li ntawd, cov zaub mov yuav tsum muaj zaubroj, lawv nyob rau hauv txiv ntseej, noob, avocados.

Yuav ua li cas calories kuv yuav tsum noj kom noj qab haus huv thiab zoo nkauj

Tam sim no lub ntsiab lus tseem ceeb yog pes tsawg calories ib tus neeg yuav tsum haus ib hnub kom poob phaus thiab qhov twg lawv yuav tsum tau kos los ntawm. Tom qab tag nrho, koj tuaj yeem, piv txwv li, noj 1500 kcal nrog zaub, txiv hmab txiv ntoo thiab cereals thiab tib lub sijhawm zoo siab thiab poob phaus, lossis noj zaub mov tsawg dua, pastries thiab lwm yam khoom noj tsis zoo ntawm cov calories thiab tib lub sijhawm nce. hnyav thiab nce lub cev rog.

Kev coj ncaj ncees yog qhov tseem ceeb tsis yog tsuas yog suav cov calorie cov ntsiab lus ntawm cov khoom noj kom raug, tab sis kuj tshem tawm cov khoom tsis tsim nyog uas tsis muaj txiaj ntsig los ntawm nws. Qhov no tuaj yeem ua tau tsuas yog tias koj pom meej txhua yam uas tau noj tsis ntev los no. Ntau tus yws tias lawv noj tsawg heev thiab tib lub sijhawm tsis poob phaus. Kev tsis kam noj tsis yog ib txoj kev tawm, koj yuav tsum noj kom txaus kom tsis txhob muaj kev tshaib kev nqhis, tab sis tsis txhob overeat.

Yuav ua li cas kom poob phaus yam tsis txi

Yog li, yog tias koj txiav txim siab kom raug raws li qhov ua tau pes tsawg calories ib tus neeg yuav tsum tau haus ib hnub, ces koj tuaj yeem yooj yim tsim ib qho kev noj qab haus huv rau koj tus kheej. Nws yuav tsis yooj yim nrhiav cov ntsiab lus calorie ntawm txhua yam khoom lossis cov ntaub ntawv no tuaj yeem pom ntawm lub ntim. Tsis tas yuav mus noj zaub mov thiab txwv koj tus kheej hauv kev noj haus, tsuas yog hloov mus rau cov zaub mov zoo thiab noj qab haus huv: zaub, txiv hmab txiv ntoo, cov khoom noj muaj roj tsawg, nqaij thiab ntses, nqaij nruab deg.

Tam sim no koj ua tautso zis ntau npaum li cas calories ib tug neeg yuav tsum tau noj ib hnub twg. Cov kev cai niaj hnub yog tus kheej rau txhua tus, nws txaus los txiav txim rau koj tus kheej, tom qab ntawd koj tuaj yeem kho koj cov ntawv qhia zaub mov. Thiab nyob rau tib lub sijhawm, tsis tas yuav hu rau tus kws kho mob tshwj xeeb, tshwj tsis yog tias, ntawm chav kawm, qhov ua rau hnyav dhau yog cuam tshuam nrog kev noj zaub mov tsis txaus. Tab sis koj yuav tsum tsis txhob maj thiab txo calorie ntau ntau, cov txheej txheem ntawm kev poob phaus yog ntev thiab yuav tsum tsis txhob ntau tshaj 1.5 - 2 kg ib lub lis piam.