Yuav ua li cas xam BJU: nta, cov qauv thiab cov lus pom zoo

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

Txhawm rau kom muaj lub cev muaj zog, nce cov leeg nqaij lossis ua tiav qhov hnyav, tus neeg yuav tsum tswj hwm nws cov zaub mov, paub yuav ua li cas xam BJU, txiav txim siab lub zog thiab khoom noj muaj txiaj ntsig ntawm txhua pluas noj. Ua tib zoo saib xyuas cov kev hloov pauv hauv lawv qhov hnyav, cov neeg poob phaus sim tshem tawm cov phaus ntxiv kom sai li sai tau, tshuaj xyuas lawv cov zaub mov thiab txo nws cov khoom noj muaj txiaj ntsig.

Tab sis qee zaum kev ntshaw kom tau txais txiaj ntsig sai ua rau muaj kev tso dag siab phem nrog lawv. Vim li cas?

Tus nqi ntawm kev noj haus

Qhov txiaj ntsig zoo ntawm kev poob phaus tuaj yeem tau los ntawm kev suav cov calorie cov ntsiab lus ntawm cov khoom noj thiab lub zog ntawm txhua yam khoom noj. Kev tsis kam noj zaub mov, ua rau muaj kev tshaib kev nqhis thiab kev noj zaub mov tsis zoo tsis yog tsuas yog ua mob rau lub cev xwb, tab sis feem ntau ua rau muaj kev xav tsis zoo. Nyob rau tib lub sijhawm, qhov muaj peev xwm ntawm cov khoom siv tseem ceeb hauv cov txheej txheem ntawm kev noj zaub mov muab lub cev nrog lub zog tsim nyog rau lub neej tag nrho thiab tib lub sijhawm pab txhua tus neeg poob phaus los tsim cov duab ntawm lawv txoj kev npau suav, muaj kev nyab xeeb tshem tawm.los ntawm phaus ntxiv. Feem ntau cov lus qhia tshaj lij txog kev suav BJU rau cov neeg tswj lawv qhov hnyav, nrhiav kev tsim cov leeg nqaij lossis poob phaus ntxiv, feem ntau yog khi rau WHO cov lus qhia zaub mov.

Raws li cov kws tshaj lij, tib neeg kev noj qab haus huv thiab kev ua ub no nyob ntawm kev noj txhua hnub ntawm cov protein (1 g ib 1 kg ntawm lub cev qhov hnyav), rog (1.1 g ntawm tib lub ntim) thiab carbohydrates (4 g, feem). Qhov piv txwv ntawm BJU haum zoo rau hauv "txoj kev hauv tsev" - los ntawm 10 mus rau 15% cov protein, los ntawm 30 mus rau 35% rog thiab los ntawm 50 mus rau 60% carbohydrates. Tab sis ntau tus kws qhia qoj ib ce pom zoo tias lawv pawg ntseeg, ua ntej suav BJU rau kev poob phaus, siv cov tswv yim: 30-35% proteins, 10-15% rog, 50-60% carbohydrates. Los yog qhov sib piv: 30/20/50. Hauv cov mis no, cov protein tau muab lub zog ua haujlwm tsis zoo es tsis txhob rog.

keeb kwm ntawm "kub" yuag poob scheme

Txhawm rau tswj qhov hnyav li qub, cov kws tshaj lij tau muab qhov piv txwv classic ntawm BJU hauv grams - 1: 1: 4. Tus nqi no raws li feem pua zoo li no: 14/31/55 thiab tag nrho 2400 kcal. Nutritionists tau txiav txim siab tias qhov kev poob phaus ntawm cov neeg mob zoo, qhov nqi zog ntawm cov khoom noj tuaj yeem raug txo kom tsawg, mus txog 1200 kcal. Nws yog tsis yooj yim sua kom txo tau cov protein txhua hnub, yog li cov carbohydrates thiab cov rog raug txiav tawm. Los ntawm qhov piv ntawm 4/9/16, uas ntxiv txog 29, peb cais 14, rho tawm 5 units ntawm rog thiab 9 ntawm carbohydrates. Yog li ntawd, 4/4/7 tseem nyob, uas yog feem pua ntawm 27/27/46. Los ntawm kev txiav cov rog thiab sib npaug ntawm cov proteins nrog cov carbohydrates, cov kws tshaj lij tau txiav tawm cov qauv thoob ntiaj teb los pab koj kawm txog kev suav BJU rau kev poob phaus: 30/20/50.

Tab sis cov tswv yim no tsuas siv tau rau kev noj haus ntawm 1200 calories xwb! Txog niaj hnub no, Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Lavxias Academy ntawm Kev Tshawb Fawb Kev Kho Mob tau tsim cov qauv kev noj haus txhua hnub rau cov neeg laus: cov protein - tsawg kawg 70-105 g (10-15% ntawm cov khoom noj ib hnub) thiab cov rog nrog qhov hnyav tib yam hauv grams., tab sis 30-35% calories. Qhov sib txawv ntawm cov as-ham yog vim lub cev ua haujlwm ntawm ib tus neeg.

Nrov noj qab haus huv Nutrient Ratio Formulas

Xaiv tus nqi BJU raws li ob hom qauv - Harris-Benedict (thov hauv xyoo 1919 thiab hloov kho los ntawm cov neeg kawm tiav) thiab Mifflin-St. ntxiv. Rau cov neeg uas tsis quav ntsej txog kev ua kis las thiab nyiam kev ua kis las kis las, qhov sib txawv txav (KP) sib raug rau 1, 2; rau cov neeg uas tawm dag zog me ntsis (3 zaug hauv ib lub lis piam), nws nce mus rau 1,375; cov neeg uas cob qhia nyuaj (5 zaug hauv 7 hnub) yuav tsum coj mus rau hauv tus account CP=1, 4625. Txhua tus neeg ua haujlwm phau ntawv, uas tseem mob siab rau kev tawm dag zog, yuav xav tau CP 1, 6375; koom nrog ntau zaus hauv ib hnub - 1,725; tab sis yog tias lub cev ua haujlwm tau ntxiv rau lub sijhawm kev cob qhia tsis khoom, ces CP yuav nce mus rau tus nqi ntawm 1.9. Ob lub tswv yim rau kev suav cov calorie ntau ntau txhua hnub siv qhov ntsuas no. Hauv thawj(Harris-Benedict) qhov kev suav mus zoo li no: 655.1 + 9.563 x hnyav hauv kg + 1.85 x qhov siab cm - 4.676 x hnub nyoog. Qhov tshwm sim yog ces muab faib los ntawm CP. Qhov kev suav no muaj qhov yuam kev me me rau cov neeg niaj hnub no (kwv yees li 5%), yog li feem ntau cov kws noj zaub mov siv cov mis thib ob.

Paub txog koj qhov siab thiab qhov hnyav, koj tuaj yeem xam cov theem pib metabolic (BOV) raws li Muffin-Jeor scheme (raws li lawv kuj hu nws, Mifflin-St. Jeor formula) rau cov poj niam: 9.99 x qhov hnyav hauv kg + 6.25 x qhov siab hauv cm - 4,92 x hnub nyoog - 161; rau cov txiv neej: 9.99 x qhov hnyav hauv kg + 6.25 x qhov siab hauv cm - 4.92 x hnub nyoog + 5 rau kev zom cov zaub mov) thiab muab cov txiaj ntsig los ntawm cov khoom ua si: SPK=(BOV + BOV x 0, 1) x CP.

Nrog cov ntsiab lus calorie suav nrog hauv txoj kev no, tus neeg tuaj yeem tswj hwm nws qhov hnyav, tab sis kom poob phaus, koj yuav tsum tsim kom muaj qhov tsis txaus los ntawm kev txo qis ntawm 500 kcal. Txhawm rau kom poob phaus yooj yim, peb suav cov calorie txoj hauv kev. Txhawm rau ua qhov no, ntxiv 100 kcal (saum toj kawg nkaus) rau cov txiaj ntsig tau txais thiab rho tawm 250 kcal (qis txwv) los ntawm thawj daim duab. Piv txwv li, yog tias cov khoom noj yuav tsum yog 1500 kcal (2000 - 500), ces qhov qis ntawm txoj kev hauv tsev yuav yog 1250 kcal, thiab qhov siab tshaj plaws yuav yog 1600 kcal. Nrog rau cov ntsiab lus caloric ntawm cov as-ham: cov protein (4 kcal), rog (9 kcal) thiab carbohydrates (3.75 kcal) ib 1 gram, raws li, koj tuaj yeem suav cov calories ntawm BJU thiab tus nqi ntawm txhua yam khoom noj hauv kev noj haus.. Proteins yuav yog 1500 x 0.3:4 - kwv yees li 113 g, rog - 1500 x 0.2: 9, i.e. kwv yees li 33 g, carbohydrates - 1500 x 0.5: 3.75 (kwv yees 200 g). Yog li, lub zog tus nqi ntawm cov protein nyob rau hauv cov zaub mov yuav sib npaug zos rau 450 kcal (113 g x 4), rog - 300 kcal (33 x 9), thiab 750 kcal ntawm carbohydrates (200 x 3, 75).

YProteins

Cov neeg thuam ntawm txoj kev xam qhov piv ntawm cov as-ham uas siv cov calories kom tsawg txhua hnub ua rau pom qhov tsis txaus ntseeg hauv cov khoom noj khoom haus: ntau cov protein ntau, tsis muaj rog thiab cov carbohydrates tsawg.

Ua ntej suav BJU ntawm cov lus qhia ntawm cov kws noj zaub mov uas ua raws li cov txheej txheem saum toj no, nws yuav tsum raug coj mus rau hauv tus account tias ntau dhau ntawm cov protein ua rau: nce kev ntxhov siab ntawm cov kab mob hauv nruab nrog cev (tshwj xeeb tshaj yog lub raum thiab lub siab raug mob); nce qhov concentration ntawm urea hauv cov ntshav; putrefactive dyspepsia (rotten proteins nyob rau hauv txoj hnyuv); overload nyob rau hauv lub plab zom mov. Muaj ntau cov protein ntau hauv cov zaub mov yog contraindicated rau cov neeg mob ntshav qab zib hom 2, uas feem ntau yog cov rog rog.

Fats

Txo qhov chaw tseem ceeb rau kev rhuav tshem cov roj-soluble vitamins A, D, E thiab K ua rau muaj kev ua txhaum ntawm lawv lub zog thiab cov khoom siv yas. Lub deterioration ntawm daim tawv nqaij, rau tes thiab plaub hau yog ib qho kev tshwm sim sab nraud ntawm ib tug tsis muaj peev xwm ntawm cov rog thiab vitamins. Hypovitaminosis A yog "mob qhov muag tsis pom kev", D yog kev nyuaj siab, tsis muaj zog, cov leeg tsis muaj zog, teeb meem kev xav, osteoporosis, ntshav qab zib thiab rog, E yog txo qis hauv nws cov nyhuv antioxidant, ntshav txhaws, txhim kho atherosclerosis ntawm cov hlab ntsha; K - txo cov ntshav txhaws, nce permeabilitycapillaries, deterioration ntawm cov ntaub so ntswg regeneration. Cov rog feem ntau hu ua "kev zais cia" ntawm poj niam kev zoo nkauj. Cov kws qhia qoj ib ce feem ntau yaum, ua ntej suav BJU, ua tib zoo saib xyuas WHO cov qauv thiab tsis pub kom txo cov rog ntau dhau. Txawm hais tias kev noj zaub mov nruj heev, qhov qis dua qhov tseem ceeb rau kev noj cov zaub mov tseem ceeb yog 0.8 g ib 1 kg ntawm qhov hnyav. Nws yog qhov zoo dua los txo cov calorie ntsiab lus ntawm cov khoom noj los ntawm kev noj cov rog noj qab haus huv (cov roj zaub) thiab txo cov carbohydrates ceev.

Nyob zoo Carbohydrates

Cov khoom tseem ceeb tshaj plaws ntawm cov tshuaj no yog disaccharides thiab monosaccharides. Lawv qhov sib npaug ua kom muaj kev ua haujlwm tag nrho ntawm cov leeg nqaij, ntxiv dag zog rau nws thiab yuam kom nws ua haujlwm hnyav. Nrog rau qhov tsis muaj cov tshuaj no, poob phaus muaj kev qaug zog, malaise, malfunctions ntawm lub hauv paus paj hlwb. Nyob rau hauv cov ntaub ntawv ntawm ntau dhau ntawm cov carbohydrates nkag, ib tug neeg raug hem nrog rog rog, ntshav qab zib mellitus thiab teeb meem nrog lub plab zom mov.

Nws paub tias cov khoom ntawm cov khoom no muab lub zog rau lub cev thiab txhawb nqa lub hlwb, yog li kev noj haus yuav tsum muaj cov khoom noj txaus (indigestible) lossis qeeb carbohydrates uas muab saturation thiab lub zog. Thiab kev noj cov carbohydrates yooj yim yog qhov zoo tshaj plaws txo qis thiab tsis noj lawv thaum tav su, thaum lub cev feem ntau tau hloov pauv mus rau cov rog.

Yuav ua li cas xam BJU kom poob phaus

Rau qhov kev suav kom raug ntawm qhov sib piv ntawm cov khoom noj hauv cov zaub mov, cov kws ua zaub mov noj thiab cov kws ua kis las qhia txog kev siv tus kheej qhov hnyav hauv kilograms ua qhov tseem ceeb. Ib txwmNyob rau tib lub sijhawm, cov protein yuav ua tau raws li cov qauv thoob ntiaj teb (1 g ib 1 kg ntawm qhov hnyav), thiab cov calories uas yuav tsum tau muaj (400-500 units) yuav raug tsim los ntawm kev txo cov rog thiab carbohydrates. Nws yog ib qho tsim nyog los txo lawv cov proportionally, thiab nyob rau hauv rooj plaub ntawm kev ua txhaum cai ntawm ciam teb, xav txog lub ntsiab WHO cov lus pom zoo, hloov tag nrho cov ntsiab lus calorie. Tsuas yog nyob rau hauv cov ntaub ntawv no nws yuav ua tau kom raug xam tus nqi ntawm BJU, tsis tsim ib tug skew nyob rau hauv cov khoom noj khoom haus, thiab, vim li ntawd, kev poob phaus yuav ua tau yooj yim thiab nyab xeeb rau kev noj qab haus huv.

Tsuas yog rau cov neeg ncaws pob uas tau koom nrog kev cob qhia lub zog rau lub sijhawm ntev, cov neeg uas tau ua phooj ywg nrog kev ua kis las tag nrho lawv lub neej, cov txheej txheem ntawm kev tsim cov nqaij ntshiv los ntawm kev hlawv cov rog subcutaneous (ua kom lub cev qhuav) yog txuam nrog kev nce ntxiv. kev noj cov protein tsawg nrog rau qhov txo qis ntawm cov carbohydrates hauv kev noj zaub mov. Cov dej num no tau ua nrog rau tag nrho cov kev qhia pom zoo, yog li ntawd, nrog rau kev ua si lub cev me me, cov kws tshaj lij tsis pom zoo siv lawv tus kheej.

BJU: yuav ua li cas thiaj suav lawv tus lej hauv ib lub tais

Tom tau hais txog cov ntsiab lus calorie ntawm cov zaub mov noj txhua hnub thiab suav cov nqi zog ntawm txhua qhov khoom noj hauv cov zaub mov, nws yog qhov yuav tsum tau txiav txim siab seb muaj pes tsawg cov protein, rog thiab carbohydrates muaj nyob hauv txhua lub tais npaj. Txhawm rau xam, koj yuav tsum tau ua koj tus kheej nrog cov cuab yeej cuab tam: chav ua noj nplai, lub laij lej, cov zaub mov nyoos calorie - thiab pib daim ntawv teev zaub mov. Nws yog lawv uas yuav pab xam BJU ntawm ib lub tais ib zaug, thiab yav tom ntej siv cov txiaj ntsig npaj tau. Tsis tas li ntawd, daim ntawv teev npe yuav dhau los ua cov ntaub ntawv qhia txog koj tus cwj pwm noj mov, uas tuaj yeem kho txhua lub sijhawm thaum muaj kev ua txhaum cai. Txhawm rau pib, peb ntsuas tag nrho cov khoom thiab suav lawv cov ntsiab lus calorie tag nrho, suav nrog lub zog tus nqi ntawm cov as-ham hauv daim ntawv nyoos. Peb kuj pom qhov loj ntawm cov tais diav tiav (nco ntsoov rho tawm qhov hnyav ntawm lub lauj kaub). Dej tsis muaj calories. Piv txwv li, lub zog tus nqi ntawm 100 grams ntawm qhuav buckwheat yog 336 units, lub porridge los ntawm nws yog boiled mos thiab hnyav 200 grams, tab sis tag nrho cov calorie ntsiab lus tseem yog tib yam - 336 units. Yog li ntawd, 100 grams ntawm npaj txhij porridge yuav muaj calorie ntsiab lus ntawm 168 units.

Nyob rau hauv cov tais diav kib, 20 feem pua yuav tsum tau ntxiv rau cov khoom noj muaj txiaj ntsig ntawm cov khoom tseem ceeb - tus nqi zog ntawm cov roj absorbed thaum kho cua sov. Grilled nqaij qaib dhau los ua ib feem peb ntxiv caloric, thiab cov ntses qhuav, vim tsis muaj dej noo, ob npaug. Hauv ntsev, nrog rau dej, tsis muaj calories. Cov kua zaub siv ib feem tsib ntawm tag nrho cov calories ntawm cov khoom noj nyoos (20%) uas yog boiled hauv nws (nqaij, ntses, nceb lossis zaub). Berries thiab txiv hmab txiv ntoo muab lub compote ib feem peb ntawm lawv cov calories (30%).

Tips

Cov kws qhia qoj ib ce hauv kev xyaum pom zoo, thaum ntsuas tus kheej ntawm tus kheej ntawm BJU, tsis txhob mus dhau qhov tsawg kawg nkaus qhov tseem ceeb: protein (tsawg kawg 1 g ib 1 kg ntawm qhov hnyav), rog (tsawg kawg 0.8 g ib 1. kg) thiab carbohydrates - tsawg kawg 50 g ib hnub twg (nyob rau hauv cov nqe lus ntawm ua raws li ib tug tsawg-carb keto noj zaub mov nrog ib tug tseem ceeb npaum li cas ntawm cov protein nyob rau hauv cov zaub mov). Yog tias qhov pib lub cev hnyav ntawm tus neeg ua ntej poob phausyog qhov loj txaus, ces nws yog qhov zoo dua los xam BJU hauv theem (tom qab txhua 5-10 kilograms poob).