Calorie ntau ntau txhua hnub rau cov poj niam thiab txiv neej: nta, kev suav lej thiab cov lus pom zoo

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

Txhua hnub tib neeg lub cev siv cov calorie ntau ntau rau kev ua haujlwm uas ua kom lub neej zoo, xws li ua pa, tsaug zog, plab zom mov. Kev noj thiab noj ntawm cov calories uas tau txais yog nyob ntawm lub hnub nyoog ntawm tus neeg, nws lub cev daim ntawv thiab kev ua neej. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum nco ntsoov tias kev suav cov calorie ntau ntau txhua hnub yog tsim rau txhua tus neeg ntawm tus kheej, qhov twg txhua yam ntawm lub cev raug coj mus rau hauv tus account nyias.

tswvyim dav dav ntawm calories

Ua ntej tham txog yuav ua li cas xam cov calorie kom tsawg txhua hnub, koj yuav tsum nyob ntawm cov ntsiab lus yooj yim. Calorie yog ib qho kev lees paub feem ntau ntawm kev ntsuas lub zog, uas lub cev siv rau ntau yam txheej txheem hauv nws lub neej. Ib tug neeg tau txais calories nyob rau hauv cov txheej txheem ntawm assimilation ntawm cov zaub mov los ntawm lub plab.

Raws li tau sau tseg saum toj no, tus nqi hluav taws xob rau txhua tus neeg sib txawv thiab ncaj qha nyob ntawm seb qhov kev ntxhov siab ntawm lub cev thiab kev txawj ntse txhua hnub, tus nqi ntawm cov khoom noj, qhov hnyav thiab kev noj qab haus huv.

Yog lub cev, nrog rau cov zaub mov, tau txais cov calorie ntau ntau thiab tsis tuaj yeem siv lawv thaum nruab hnub, ces qhov ntau dhau ntawm lub cev nyob rau hauv daim ntawv ntawm lub cev rog. Yog li, kev nce calorie ntau ntau txhua hnub ua rau hnyav nce. Tab sis nyob rau hauv rooj plaub thaum lub cev tsis tau txais ib feem ntawm calories nws xav tau thaum nruab hnub, cov roj reserves raug hlawv. Yog li, kev poob phaus yog pom. Txawm li cas los xij, nws tsim nyog nco ntsoov tias yog tias tsis muaj cov rog hauv lub cev thiab ib tus neeg muaj lub cev zoo, qhov tsis muaj calories ua rau lub cev poob qis, uas yog fraught nrog kev tsis zoo ntawm lub cev thiab kev loj hlob. ntawm ntau yam pathologies, xws li kev ua haujlwm tsis zoo ntawm vascular, paj hlwb thiab digestive systems.

Qhov cuam tshuam ntawm hnub nyoog ntawm kev noj calorie

Nws yog ib qho tseem ceeb heev uas yuav tsum nco ntsoov tias ib qho ntawm cov ntsiab lus tseem ceeb rau kev suav cov calorie ntau ntau txhua hnub yog hnub nyoog. Qhov tseeb no yog vim qhov tseeb tias tus nqi ntawm lub zog noj ntawm cov hnub nyoog sib txawv kuj yuav txawv. Cov tub ntxhais hluas, tshwj xeeb tshaj yog cov hluas, xav tau lub zog ntau dua vim muaj ntau yam kev hloov pauv ntawm lub cev hauv lub cev. Cov neeg laus xav tau lub zog tsawg dua, vim tias kev ua si lub cev poob qis thaum muaj hnub nyoog.

Paub thiab paub siv cov calories kom zoo, tus neeg muaj peev xwm tswj tau thiab kho nws txoj kev noj qab haus huv thiab qhov hnyav. Piv txwv li, suav cov calorie kom tsawg txhua hnub rau kev poob phaus yuav tso cai rau koj tshem tawm cov phaus ntxiv txawm tias tsis muaj kev cob qhia ua kis las. Thiab tseem, ntawm qhov tsis sib xws, kom nce qhov hnyav thaum qaug zog.

Ntau calories rau poj niam

Raws li txoj cai, kev sib deev ncaj ncees yog rhiab rau qhov teeb meem ntawm lawv qhov tsos thiab lub cev hnyav. Cov qauv ntawm calories rau cov ntxhais, nrog rau cov txiv neej, yog txiav txim siab raws li txoj kev ua neej ntawm lub neej txhua hnub thiab qhov taw qhia hnub nyoog. Cov ntsuas ntsuas ntawm cov calorie ntau ntau txhua hnub rau cov poj niam yog cov ntaub ntawv uas tau qhia hauv cov lus hauv qab no.

Hnub nyoog ntawm poj niam	Nrog kev ua neej nyob tsis muaj zog (tsis ua haujlwm)	Nrog kev ua neej nyob nruab nrab	Nrog kev ua neej nquag
18 txog 25 xyoo	2000 kcal	2200-2300 kcal	2400-2500 kcal
26 txog 50 xyoo	1800 kcal	2200 kcal	2200-2300 kcal
Tom qab 50 xyoo	1500-1600 kcal	1800 kcal	2000 kcal

Siv cov ntaub ntawv muab, koj tuaj yeem txiav txim siab cov calories txhua hnub rau cov poj niam, tab sis nws tsim nyog nco ntsoov tias nws yog qhov zoo tshaj rau kev suav koj tus kheej siv cov qauv tshwj xeeb. Yuav ua li cas kom raug yuav tau tham me ntsis hauv qab no.

calorie norm for men

Tus txiv neej lub cev siv lub zog me ntsis ntau dua li poj niam lub cev, yog li ntawd, cov calories tau txais los ntawm cov neeg sawv cev ntawm ib nrab ntawm tib neeg muaj zog yuav tsumyuav ntau. Qhov nruab nrab txhua hnub calorie kom tsawg rau cov txiv neej yog cov ntaub ntawv qhia hauv qab no.

Hnub nyoog ntawm txiv neej	Nrog kev ua neej nyob tsis muaj zog (tsis ua haujlwm)	Nrog kev ua neej nyob nruab nrab	Nrog kev ua neej nquag
18 txog 25 xyoo	2400-2500 kcal	2800 kcal	2900-3000 kcal
26 txog 50 xyoo	2000 kcal	2500-2600 kcal	2900 kcal
Tom qab 50 xyoo	1700-1800 kcal	2100-2300 kcal	2400-2700 kcal

Txawm li cas los xij, nws tsim nyog nco ntsoov tias cov ntaub ntawv calorie noj txhua hnub rau cov txiv neej yog qhov nruab nrab, thiab txhawm rau tswj hwm koj cov khoom noj kom zoo, nws yog qhov zoo tshaj plaws los siv cov kev suav ntawm tus kheej xwb.

Ntau calories rau cov poj niam cev xeeb tub

Ib tug ntxhais uas tab tom npaj los ua niam, nws yuav tsum tau saib xyuas nws cov khoom noj thiab cov khoom zoo. Tus nqi calories ib hnub twg rau cov ntxhais hauv txoj haujlwm nyob ntawm lub sijhawm cev xeeb tub.

Nws yog ib qho tseem ceeb heev los tham txog kev noj haus nrog ib tus kws kho mob gynecologist uas saib xyuas kev xeeb tub. Txawm li cas los xij, qhov nruab nrab ntawm cov calories noj thaum ntxov yuav tsum yog kwv yees li 2500 txog 3200 calories ib hnub. Cov ntsiab lus lig - nyob rau hauv 3100-3200 kcal, thiab twb thaum lub sij hawm lactation - mus txog 3500 kcal.

Normal calories rau poob phaus

Cov kws noj zaub mov xav kom txo qis cov calories thaum poob phaus maj mam. Yog hais tias lub cev tsis tau txais nws cov cai li niaj zaus ntawm cov zaub mov, nws yuav nyob rau hauv ib tug stressful lub xeev, uas yog fraught nrog teeb meem ntawm lub plab thiab lub paj hlwb. Nws tseem tsim nyog nco ntsoov tias yog tias, nyob rau hauv kev sib ntaus tawm tsam qhov hnyav tshaj, ib tug neeg pib ua lub neej nquag thiab nyiam kev ua kis las, nws raug txwv nruj kom txo qis nws cov calories kom tsawg. Nco ntsoov tias kev tawm dag zog lub cev kuj yuav tsum muaj zog ntau.

Qhov kev xaiv zoo tshaj yog thaum cov calories noj tau maj mam txo los ntawm 15-20%. Yog li, piv txwv li, yog hais tias tus qauv niaj hnub rau ib tug ntxhais yog 2000 kcal nrog ib tug sedentary, ntsuas txoj kev ua neej, ces cov calorie ntau ntau txhua hnub rau ib tug poj niam kom poob phaus yuav yog 1700-1600 kcal. Nyob rau hauv lub neej yav tom ntej, thaum lub cev rov tsim kho, koj tuaj yeem txo cov calories noj mus txog 30 lossis 40%. Tab sis nco ntsoov nco ntsoov tias nws yog qhov zoo tshaj los siv cov kev suav ntawm tus kheej.

Yog tias ib tug neeg txiav txim siab poob phaus thiab coj nws lub cev rov qab los, tsis muaj kev noj zaub mov kom raug, lub hom phiaj no yuav tsis ua tiav sai thiab nyuaj heev. Txawm tias qhov kev tawm dag zog tshaj plaws yuav tsis coj cov txiaj ntsig xav tau yog tias lub cev muaj zog hauv daim ntawv ntawm lub cev muaj roj ntau dua li cov calories txhua hnub.

Nws yog ib qho tseem ceeb uas yuav tsum tau xyuam xim rau qhov tseeb tias cov txheej txheem ntawm kev poob phaus nrogKev ntsuas qhov sib npaug ntawm calories yuav tsis tuaj yeem muab lub cev xav tau yam tsis muaj qhov tsawg kawg nkaus ntawm kev tawm dag zog. Yog hais tias lub cev tsis tau txais ib feem ntawm cov calorie ntau ntau, nws yuav maj mam pib ua cov leeg nqaij, uas yuav cuam tshuam rau lub cev thiab kev noj qab haus huv. Yog li, cov txheej txheem ntawm kev tshem tawm qhov hnyav dhau los muaj ob yam tseem ceeb - khoom noj khoom haus kom zoo thiab kev tawm dag zog.

Yuav ua li cas xam koj calorie kom tsawg?

Rau qhov kev suav kom raug ntawm cov calories txhua hnub, cov kws tshaj lij hauv kev noj zaub mov tau tsim cov qauv tshwj xeeb. Txawm li cas los xij, siv cov kev suav sib txawv, koj tuaj yeem tau txais cov lej sib txawv, uas feem ntau ua rau lub zog tsis raug. Yog hais tias ib tug neeg tau txiav txim siab los ua qhov teeb meem ntawm kev xam cov calories, ces nws yog qhov zoo tshaj rau nws hu rau tus kws kho mob tshwj xeeb uas yuav pab xam tus neeg tus qauv.

Yog tias koj tsis tuaj yeem teem sijhawm nrog kws kho mob vim qee yam, koj tuaj yeem suav tus nqi ntawm koj tus kheej. Txog niaj hnub no, cov kws qhia noj zaub mov pom zoo kom siv cov qauv calorie txhua hnub ntawm Mifflin-San Geor thiab Harris-Benedict cov kws tshawb fawb. Cov ntsuas ntawm cov txheej txheem saum toj no rau kev suav cov calorie kom tsawg txhua hnub yuav txawv ntawm ib leeg thiab muaj qhov yuam kev xws li 100 txog 300 kcal.

Thaum twg koj yuav tsum tsis suav calories koj tus kheej?

Nws tsim nyog sau cia tias txhua qhov kev suav suav siv tau rau cov neeg uas twb dhau los lawm, tab sis, raws lifeem ntau lees tias lub sijhawm no los txog thaum muaj hnub nyoog 18.

Cov neeg muaj kab mob ntawm lub plab zom mov, vascular lossis lub paj hlwb yuav tsis haum rau qhov nruab nrab ntawm kev suav. Txhawm rau kom lawv nkag siab tias lawv yuav tsum tau noj calorie ntau npaum li cas, lawv yuav tsum hu rau cov kws kho mob noj zaub mov, vim tsuas yog ib tus kws kho mob tshwj xeeb tuaj yeem tswj xyuas cov calorie kom tsawg txhua hnub.

Yuav suav cov calories hauv zaub mov li cas?

Yuav kom muab koj cov zaub mov kom zoo, nws tsis txaus kom paub koj cov calories kom tsawg, koj kuj yuav tsum muaj peev xwm suav cov calories hauv cov zaub mov koj noj kom raug. Txoj kev yooj yim tshaj plaws thiab siv tau zoo tshaj plaws niaj hnub no yog lub laij lej calorie, uas tuaj yeem pom hauv Is Taws Nem, ntsia ntawm koj lub khoos phis tawj lossis rub tawm ua daim ntawv thov rau koj lub smartphone.

Lub algorithm ntawm cov kev pab cuam no yooj yim heev - raws li cov ntaub ntawv tseem ceeb ntawm cov calorie cov ntsiab lus ntawm cov khoom, kev xam yog tsim thiab qhia txog kev noj cov khoom lossis cov tais diav tiav. Yog li, koj tuaj yeem suav thiab sau koj cov zaub mov tsis muaj teeb meem ntau, nrog rau yam tsis muaj sijhawm thiab nyiaj txiag tsis tsim nyog.

Zoo tshaj calorie suav apps

Nrog rau lub neej niaj hnub no, nws feem ntau nyuaj heev rau tib neeg kom nws tus kheej suav cov calorie ntsiab lus ntawm txhua feem ntawm cov zaub mov noj. Raws li twb tau sau tseg lawm, daim ntawv thov xov tooj yog qhov pheej yig tshaj plaws, zoo tshaj plaws thiab ceev tshaj plaws kom paub seb muaj pes tsawg calorie ntau ntau hauv cov zaub mov. Thiab tseem qhov zoo ntawm ntau daim ntawv thov no yog tias lawv tuaj yeem ua tauTshawb nrhiav seb muaj pes tsawg calories tau hlawv thaum nruab hnub, thiab pab tsim cov npe khoom noj thiab tais diav.

Cov calorie suav zoo tshaj plaws rau cov xov tooj smartphones yog:

1. YAZIO. Cov ntaub ntawv hauv paus ntawm daim ntawv thov no muaj cov ntaub ntawv ntawm ntau cov khoom lag luam thiab npaj zaub mov. Qhov yooj yim thiab qhov tshwj xeeb ntawm qhov kev zov me nyuam kuj yog nyob rau hauv qhov tseeb tias hauv YAZIO koj tuaj yeem pom cov zaub mov uas koj tuaj yeem ua zaub mov nrog cov ntsiab lus calorie uas xav tau.
2. "calorie". Daim ntawv thov yuav pab txhua tus tsis tsuas yog tswj cov calorie ntau ntau txhua hnub, tab sis kuj qhia koj tias pes tsawg calories tau siv.
3. Lifesum. Daim ntawv thov no yuav pab tsis tau tsuas yog kom paub cov ntaub ntawv hais txog calorie cov ntsiab lus ntawm cov zaub mov, tab sis kuj ua kom cov zaub mov zoo rau lub hom phiaj tshwj xeeb. Qhov kev pab cuam no yog ib tug pab zoo, tshwj xeeb tshaj yog rau cov neeg uas tau txiav txim siab poob phaus.
4. FatSecret. Hauv daim ntawv thov no, txhua tus neeg siv yuav tuaj yeem nrhiav tau tag nrho cov ntaub ntawv tsim nyog txog zaub mov, los ntawm calories mus rau zaub mov muaj nqis.

Yuav ua li cas xam calories manually?

Yog tias tsis tuaj yeem suav cov calories hauv cov zaub mov noj uas siv cov cuab yeej siv niaj hnub no, qhov no tuaj yeem ua tau manually, paub cov calorie ntsiab lus ntawm cov khoom nws tus kheej lossis cov tais tiav.

Ua li no, koj yuav tsum muab qhov hnyav ntawm cov khoom los ntawm nws cov ntsiab lus calorie. Piv txwv li, paub tias 1 gram ntawm Caesar zaub xam lav npaj raws li daim ntawv qhia classic muaj 1.9 kcal, tom qab ntawd hauv qhov hnyav 250 grams.yuav yog 475 kcal.

Nyob rau hauv xaus, nws yuav tsum tau muab sau tseg tias kev noj haus yog lub hauv paus ntawm tib neeg lub neej. Nws yog ib qho tseem ceeb heev uas yuav tsum tau mloog koj tus kheej lub cev thiab ua tib zoo saib xyuas cov calories uas tau noj, vim lawv qhov ntau dhau los yog qhov tsis zoo ntawm lawv tuaj yeem ua rau muaj qhov tsis zoo, xws li kab mob ntawm lub plab zom mov lossis kab mob ntawm lub paj hlwb..