Koj yuav tsum muaj calorie ntau npaum li cas kom poob phaus: cov cai, suav cov cai thiab kwv yees qhov loj me

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

Txhua tus neeg, txawm tias nyob deb tshaj plaws los ntawm cov teeb meem ntawm kev noj haus, paub tias txhua yam khoom muaj qee qhov calories. Yog tias muaj ntau ntawm lawv nyob rau ib hnub tshaj li ib tus neeg siv, ces nws yuav nce qhov hnyav vim yog cov rog tawm. Fat deposits muab daim duab ib tug dab tuag silhouette, folds tshwm nyob rau ntawm lub duav, sab, thiab rov qab. Thaum lub sij hawm, ib tug tag nrho cov neeg muaj ib tug natural lo lus nug: "Yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tsum noj kom poob phaus?". Koj yuav tsum kawm kom nkag siab txog cov ntsiab lus calorie ntawm ntau yam tais diav thiab kawm cov cai tsim kev noj qab haus huv.

Ntaus hauv tib neeg noj txhua hnub

Peb txhua tus niaj hnub noj cov protein, rog thiab carbohydrates. Txhua yam ntawm cov as-ham no tseem ceeb heev rau kev ua haujlwm ntawm lub cev thiab tag nrho nws cov kab ke. Lawv nqa lub zog uas ntsuas tau, suav nrognyob rau hauv calories: nws yog siv rau kev xav, ua pa, ntshav ncig, nqaij contractions thiab ntau ntxiv. Txawm tias thaum ib tug neeg tsaug zog, nws lub cev siv cov calories noj thaum nruab hnub nrog zaub mov. Nws yog lub universal unit ntawm lub zog. Rau cov neeg rog rog, cov lus nug tshwm sim: "Puas muaj calorie ntau ntau hauv ib hnub kom poob phaus yuav tsum tau noj nrog zaub mov?".

Pom tseeb, txhawm rau kom poob phaus, koj yuav tsum tau txo koj cov kev noj ntawm ib qho ntawm cov as-ham tseem ceeb. Txhawm rau teb cov lus nug ntawm pes tsawg calories koj yuav tsum tau noj kom poob phaus, koj yuav tsum xav txog yam tsawg kawg nkaus xav txog qhov tseem ceeb ntawm txhua yam khoom noj rau kev noj qab haus huv thiab kev loj hlob ntawm tus neeg poob phaus.

1. Carbohydrates yog lub zog rau tib neeg. Nyob rau hauv lawv tsis muaj, lub cev pib kos lub zog los ntawm reserves ntawm cov rog uas yog deployed nyob rau hauv lub cev. Qhov no yog vim li cas cov zaub mov uas tsis muaj carb thiaj li nrov. Qhov no yog qhov ncaj ncees: qhov tsis lees txais cov carbohydrates tiag tiag tso cai rau koj kom poob phaus sai, vim tias cov khoom noj nplua nuj nyob hauv lawv feem ntau muaj cov calories ntau. Txhawm rau kom poob phaus, koj tuaj yeem noj ntau npaum li cas carbohydrates ib hnub? Nyob ntawm tag nrho cov kev ua ub no ntawm lub cev, tus lej no nyob ntawm ib puas grams (nrog rau xoom lub cev thiab lub hlwb tsis muaj zog) mus rau peb puas. Cov neeg uas nws cov dej num txhua hnub tau ua kom muaj zog ntawm lub cev thiab lub hlwb muaj peev xwm tuaj yeem noj cov carbohydrates ntau thiab tsis hnyav.
2. Proteins yog lub tsev thaiv ntawm lub cev. Cov zaub mov ntshiab muaj cov calories tsawglawv tuaj yeem noj tau yam tsis ntshai qhov hnyav. Proteins yog cov nroj tsuag thiab tsiaj keeb kwm. Kev poob phaus ntawm cov zaub mov uas tsis muaj carbohydrate txhais tau hais tias noj feem ntau tsuas yog cov zaub mov muaj protein ntau ntawm cov tsiaj keeb kwm. Kuv yuav tsum noj pes tsawg calories ib hnub kom poob phaus thaum nws los txog rau cov khoom noj muaj protein ntau? Proteins tuaj yeem noj yam tsis muaj kev ntshai rau daim duab, hauv txhua qhov ntau. Qhov xwm txheej tseem ceeb yog ua raws li cov cai ntawm kev noj zaub mov tsawg-carbohydrate.
3. Cov rog yog lwm cov khoom noj tseem ceeb uas tib neeg lub cev tuaj yeem rub lub zog. Yog tias vim qee qhov kev noj haus ntawm cov rog thiab carbohydrates tau nres, ces cov calories tseem ceeb ua rau cov metabolism hauv lub zog los ntawm lipid reserves. Thiab qhov no txhais tau hais tias cov ntaub npuag rog ntawm lub plab, sab, caj npab thiab txhais ceg yuav pib "yuag" ua ntej peb ob lub qhov muag.

Ntawm poj niam thiab txiv neej poob phaus

suav calories yog ib txoj hauv kev yooj yim thiab pheej yig rau txhua tus kom poob phaus. Puas muaj qhov sib txawv ntawm kev tshem tawm cov rog ntau nyob ntawm poj niam txiv neej? Txawm li cas los kuv xav hais qhov opposite, tab sis yeej muaj qhov sib txawv.

1. Cov poj niam poob qis dua thiab hnyav dua vim lawv cov tshuaj hormonal. Kev sib deev cov tshuaj hormones thiab tus nqi qis ntawm cov testosterone dawb pab txhawb qhov hnyav nce, tsim cov cellulite ntawm tus ncej puab. Qhov no yog txheej txheem ntuj tsim kiag li, yog li kev tawm tsam nws yuav tsis ua tiav. Tab sis yog tias koj nruj me ntsis txwv koj tus kheej hauv kev siv calories los ntawm cov zaub mov, ces lub cev tsis uayuav tsis muaj lwm txoj kev tawm tab sis yuav pib nqus lub zog los ntawm cov roj reserves. Muaj pes tsawg calories tus poj niam yuav tsum poob phaus? Tus naj npawb nruab nrab uas cov kws paub txog zaub mov hu yog los ntawm 1000 kcal (yog tias tus poj niam coj txoj kev ua neej nyob tsis muaj zog). Txo tus lej no yuav ua rau cov metabolism qeeb. Muaj pes tsawg calorie ntau ntau tus poj niam yuav tsum noj kom poob phaus yog tias nws ua lub neej nquag? Daim duab no tuaj yeem ncav cuag 2000 kcal ib hnub, tab sis raug rau txhua hnub siv zog los yog kev ua kis las.
2. Txiv neej poob rog yooj yim dua, cov leeg nqaij loj hlob sai. Qhov no tuaj yeem ua tau vim muaj ntau ntawm testosterone hauv cov ntshav. Txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau tshem tawm cov rog ntau dhau, tus txiv neej yuav tsum txuas lub zog qoj ib ce lossis kis las. Kev ua kis las yuav tsis ua txhua hnub, tab sis tsawg kawg yog plaub teev hauv ib lub lis piam yuav tsum tau mob siab rau kev cob qhia. Muaj pes tsawg calories kom poob phaus rau ib tug txiv neej nrog ib tug sedentary txoj kev ua neej? Tus lej no tsawg kawg yog 1500 kcal. Yog tias nws noj tsawg, ces cov metabolism yuav qeeb, thiab muaj teeb meem kev noj qab haus huv. Muaj pes tsawg calories kom poob phaus rau ib tug txiv neej nrog lub neej nquag? Cov duab no txawv ntawm 2800-3400 kcal.

Yuav ua li cas xam koj cov calorie ntau ntau txhua hnub

Tus neeg xav tau pes tsawg kilocalories? Tus qauv raug txiav txim raws li cov ntaub ntawv hauv qab no:

• cov metabolism hauv dav dav yog tus nqi rau lub luag haujlwm tseem ceeb ntawm lub cev: ua pa, zom zaub mov, muab lub cev nrog cov ntshav, thiab lwm yam;
• Kev siv nyiaj txhua hnub rau kev siv lub cev.

Koj yuav tsum noj pes tsawg calories kom poob phaus? Muaj ib txoj hauv kev yooj yim los xam qhov pom kev noj qab haus huv txhua hnub. Koj yuav tsum xam tus lej no rau koj tus kheej thiab nco ntsoov nws. Rau kev xam, koj yuav tsum siv cov classic version ntawm Muffin Jeor mis:

• OM rau cov poj niam=6, 26(qhov siab cm) + 10(qhov hnyav hauv kg) - 5(hnub nyoog hauv xyoo) - 161;
• OM rau cov txiv neej=6, 26(qhov siab cm) + 10(qhov hnyav hauv kg) - 5(hnub nyoog hauv xyoo) + 5, qhov twg (OM) yog tag nrho cov metabolism, uas yog, uas tus lej calories uas ib tug neeg yuav tsum tau noj lawm.

Kuv yuav tsum noj pes tsawg calories kom poob phaus sai li sai tau? Txhawm rau kom tsis txhob cuam tshuam cov metabolism hauv kev noj qab haus huv thiab poob phaus sai li sai tau raws li koj tus kheej kev noj qab haus huv tso cai, koj yuav tsum rho tawm 30% ntawm OM qhov taw qhia. Daim duab uas tshwm sim yuav yog cov calorie ntau ntau uas koj yuav tsum tau noj kom poob phaus sai tshaj plaws.

Koj yuav tsum noj pes tsawg calories kom poob ceeb thawj, dhau rau lub hlis lossis ntev dua? Nws yuav tsum tau muab tshem tawm ntawm OM 10%. Cov neeg feem coob yuav tsis txawm pom qhov kev hloov pauv kev noj haus zoo li no. Tab sis yog tias koj xam cov khoom noj kom raug thiab xyuas kom tsis txaus ntawm tsuas yog 10% hauv ib hnub, koj tuaj yeem cia siab tias yuav poob ntau cov roj ntau dhau, thiab nws yuav tawm hauv tib lub cev.

Yuav ua li cas noj koj cov zaub mov kom tsis txhob overeat

Yog li, nws tau pom meej tias kom muaj kev nyab xeeb thiab lav kev pov tseg ntau dhauqhov hnyav yog txaus los txo cov calories noj los ntawm tsuas yog 10%, uas yog tsim nyog los tswj lub neej yooj yim zog. Yuav siv nws li cas?

Ua ntej koj yuav tsum tau txais chav ua noj thiab ntsuas txhua qhov kev pabcuam. Qhov loj me me yog dab tsi ib tug neeg yuav tsum txaus siab rau thawj qhov chaw. Koj tuaj yeem noj cov carbohydrates, thiab cov rog, thiab cov protein, tab sis tsuas yog tag nrho cov zaub mov rau ib hnub nyob rau hauv tag nrho yuav tsum suav. Yog hais tias ib tug neeg tab tom xav txog yuav ua li cas muaj calorie ntau ntau los noj kom poob phaus, tab sis tsis txawm thab mus yuav lub chav ua noj nplai, ces feem ntau txhua yam kev sim hloov lawv cov tsos yuav tsis muaj txiaj ntsig.

Koj yuav tsum tsim koj cov zaub mov raws li cov cai ntawm cov khoom noj muaj feem. Txog niaj hnub no, qhov no yog qhov ua tau zoo tshaj plaws rau cov neeg uas koom nrog suav calories kom poob phaus.

Ib qho piv txwv ntawm cov khoom noj tsis muaj calorie tsawg rau ib hnub

Kev noj zaub mov tsis zoo yog siv cov khoom noj txhua peb teev hauv ib feem me me. Txhua yam yuav tsum raug xam raws li qhov uas tag nrho cov calories noj ib hnub tsis mus dhau qhov qauv. Kwv yees qhov ntau thiab tsawg pab uas kuj ua tau raws li cov cai ntawm cov khoom noj khoom haus fractional thiab haum nyob rau hauv lub moj khaum ntawm 1200 kcal:

• noj tshais: ib khob ntawm kefir tsis muaj rog thiab ib lub qe boiled;
• khoom noj txom ncauj - ib pob ntawm tsev cheese 0% rog;
• noj su: 100 grams buckwheat porridge thiab ib daim ntawm boiled nqaij qaib fillet (15-g);
• khoom noj txom ncauj - zaub xam lav (250 g) hnav nrog ib diav ntawm txiv roj roj;
• noj hmo - ib daim ntawm boilednqaij nyug (tuaj yeem ci hauv daim ntawv steak hauv qhov cub yam tsis ntxiv roj - 200 g).

Cov khoom noj no yog ua raws li kev siv cov protein. Nws tso cai rau tus neeg uas poob phaus tsis txhob hnov qab txog kev tshaib kev nqhis. Qhov hnyav yuav pib ploj mus tom qab ob peb hnub ntawm cov khoom noj zoo li no. Qhov tseem ceeb tshaj plaws yog tsis txhob tso tseg thiab tsis ua txhaum rau kev siv cov khoom qab zib, khoom noj ceev thiab lwm yam khoom noj uas muaj calorie ntau ntau.

Qhov tseem ceeb ntawm kev tswj dej thaum poob phaus

Yuav luag txhua tus neeg uas xav txog cov lus nug txog pes tsawg calories koj tuaj yeem poob phaus, tsis nco qab tias ib tus neeg kuj nyiam haus dej. Nco ntsoov nyob rau hauv dab tsi ntau npaum li cas thiab hom dej haus koj yog dab tsi? Sweetened tshuaj yej thiab kas fes, dej qab zib, npias? Thiab nws puas xav tias qhov hnyav ntxiv tsis ploj mus?

Dej haus kuj tuaj yeem ua rau hnyav nce. Piv txwv li, ib khob ntawm npias los yog Coca-Cola yog sib npaug hauv calories rau 60 grams ntawm Airy mis nyuj chocolate. Thiab qhov ntawd yog yuav luag tag nrho cov pobzeb! Tab sis tsis tshua muaj leej twg nres ntawm ib khob ntawm npias. Feem ntau ib tug neeg, pib haus nws, haus tsawg kawg peb khob, lossis ntau dua. Kev poob phaus hauv cov xwm txheej zoo li no tsis muaj lus nug.

Koj yuav tsum ua tib zoo saib xyuas qhov zoo thiab muaj pes tsawg ntawm cov dej haus uas koj haus. Calories los ntawm lawv yuav tsum tau suav thiab ua rau hauv tag nrho cov sij hawm txhua hnub.

Nws puas tuaj yeem tso cov carbohydrates tag nrho?

Lo lus nug no yog txaus siab rau ntau tus poob phaus. Cov zaub mov muaj protein ntau tso cai rau koj kom tshem tawm qhov hnyav dhau sai li sai tau, thiab tib lub sijhawm tsis tshaib plab. Nqaij, qe, khoom noj siv mis - tag nrho cov no tuaj yeem noj yam tsis muaj kev txwv rau kev noj zaub mov tsawg-carb. Qhov tseeb,koj yuav luag tag nrho txwv koj tus kheej hauv kev siv cov khoom thiab cov tais diav hauv qab no:

• khoom bakery;
• pasta;
• qab zib thiab txhua yam tais diav, haus nrog nws;
• zaub (tsuas yog nyoos thiab ntsuab thiaj siv tau);
• txiv hmab txiv ntoo thiab txiv ntoo;
• yuav khoom qab zib.

Txawm hais tias qhov tseeb tias kev noj zaub mov tsawg-carb pab hloov cov duab ntawm lub sijhawm luv luv, cov kws kho mob tau tawm tsam nws. Kev suav calories tsis yog tsuas yog ua tau, tab sis tsim nyog. Tab sis koj tsis tuaj yeem tso tseg tag nrho cov carbohydrates rau lub sijhawm ntau tshaj peb hnub. Kev nplua nuj ntawm cov protein ntau ua rau lub siab thiab lub raum, vim tias cov khoom tawg ntawm cov protein zom zom ua rau lub cev lom. Qhov tseeb, lub cev ntsib kev qaug cawv. Ib tug neeg noj zaub mov uas tsis muaj carb yuav luag ib txwm tsis muaj zog, ntxhov siab, nkees, thiab nws qhov kev ua tau zoo txo qis. Qhov no yog qhov tshwm sim ncaj qha ntawm qhov tsis muaj carbohydrate.

Cov khoom noj muaj protein ntau thiab tag nrho cov calories txhua hnub

Slimming neeg contrive tuaj nrog txawv txawv zaub mov txawv los ntawm cov khoom protein. Piv txwv li, thaum koj xav tau khoom qab zib tiag tiag, cov khoom qab zib meringue tau npaj nrog qhov sib ntxiv ntawm xoom-calorie sweetener. Yog li ntawd, lawv tig tawm los ua cua, zoo li cov tiag tiag, qab zib thiab crumbly, thiab lawv cov ntsiab lus calorie yog scanty - txog 100 kcal ib puas grams. Cov lus zais tag nrho yog siv cov khoom qab zib raws li erythritol lossis stevia. Piv nrog rau cov suab thaj zoo tib yam, lawv yuav tsis ua tsis tau tsuas yog rau kev rog, tab sis feem ntau mus rau tsub zuj zuj ntawm txawm ib tug negligibly me me.cov rog.

Cov nqaij muaj roj tsawg: qaib ntxhw, nqaij qaib, nqaij nyug kuj muaj calories tsawg tab sis txaus siab heev. Yuav kom tshem tau cov kev tshaib kev nqhis rau ob peb teev, nws yog txaus noj ib daim ntawm boiled nqaij qaib mis. 100 grams ntawm cov khoom noj muaj tsuas yog 200 kcal, thiab qhov no yog negligible. Piv txwv li, yog tias tib daim nqaij qaib kib hauv roj, cov ntsiab lus calorie yuav nce mus rau 350 kcal. Yog tias koj ntxiv ib diav ntawm cov qos yaj ywm mashed thiab ib daim ntawm qhob cij dawb, tus nqi zog yuav nce mus rau 500 kcal.

Vim li cas cov menyuam ntxhais nce qhov hnyav tom qab noj zaub mov nruj

Koj yuav tsum noj pes tsawg calories kom poob phaus? Saum toj no yog cov qauv hauv cov lej rau txiv neej thiab poj niam. Alas, ntau tus poj niam nyob rau hauv kev nrhiav kev sib haum xeeb ua txhaum tag nrho cov kev cai ntawm kev nkag siab zoo thiab ceev faj tus cwj pwm rau lawv tus kheej noj qab haus huv. Cov ntxhais pib noj tsawg dua 1000 kcal ib hnub. Qee tus xaiv mus noj zaub mov hnyav, uas yog raws li kev suav calorie thiab koom nrog noj 500-600 calories ib hnub.

Tom qab cov pob khaus no ua, cov metabolism raug kev txom nyem. Nws qeeb qeeb heev uas txawm tias los ntawm ib daim khob cij, cov lej ntawm cov nplai pib loj tuaj. Tus ntxhais poob rau hauv lub voj voog vicious: nws raug yuam kom txo cov calories txhua hnub ib zaug ntxiv, txav mus rau yuav luag tag kev tshaib kev nqhis. Yog li ntawd, nws yeej tsis ua tiav qhov kev sib haum xeeb uas xav tau. Lub cev qaug zog heev uas tsis ntev los sis tom qab muaj zaub mov tawg tseem tshwm sim. Yog li ntawd, qhov hnyav dhau los ua ntau dua li nws tau ua ntej pib noj zaub mov. Metabolism tua: ntev yuav tsum tau rov qab. Ntawm noCov zaub mov tsis txaus ntawm 500 kcal ib hnub twg tuaj yeem ua rau.

Tus neeg noj zaub mov cov lus qhia: yuav ua li cas kom puv thiab tseem poob phaus

Yuav ua li cas kom poob phaus lav, tsis tas li thiab mob kev tshaib kev nqhis, koj yuav tsum noj calorie ntau npaum li cas kom poob phaus, cov kws qhia zaub mov yuav qhia rau koj:

• paub zoo rau kev haus dej haus;
• tsis txhob haus cawv kiag li;
• cov ntxhais noj tsawg kawg yog 1000 kcal ib hnub, txiv neej - tsawg kawg yog 1800 kcal;
• yeej tsis suav tag nrho cov protein thiab rog los ntawm kev noj zaub mov - cov no yog cov as-ham tseem ceeb;
• tsis kam noj cov carbohydrates yooj yim, cov complex yuav tsum tau noj ua ntej 4 teev tsaus ntuj hauv qhov txwv;
• sim ua kom lub cev muaj zog li sai tau;
• zam kev noj ntau dhau: lawv ua rau cov leeg pob txha ntawm lub plab, vim qhov qab los noj mov, tus neeg tsis tu ncua noj zaub mov ntau dua thiab hnyav dua.