Calories Nawa Ne * Da Gaske * Ke Ci?

Wadatacce

• Kalori nawa kuke Bukata?
• Abubuwa guda 4 da ke Shafar Bukatun Kalori
• Dokokin Abincin Abinci 3 Kawai Kuna Bukatar Ku Sani
• Koyi Yawan Kalori da ke cikin Abincin da kuka fi so
• Mafi kyawun Abinci don Ci ...
• Bita don

Kuna ƙoƙarin cin abinci daidai, amma lambar akan sikelin tana ci gaba da hauhawa. Sauti saba? Dangane da binciken da Gidauniyar Bayanin Abinci ta Duniya ta yi, Amurkawa suna cin abinci fiye da yadda ya kamata. Daga cikin mutane 1,000 da aka yi musu ra'ayi - kusan rabin su mata - kashi 43 cikin 100 sun kasa tantance amsar tambayoyin: "Kalori nawa nake ci?" ko "Kalori nawa zan ci?"

"Mata da yawa suna cin abinci a guje," in ji Barbara J. Rolls, Ph.D., farfesa a fannin abinci a Jami'ar Jihar Pennsylvania kuma marubucin Shirin Cin Abinci. (Dubi: Menene Tsarin Tsarin Abinci na Volumetrics da Yaya Yayi Aiki?) Mutane da yawa ba sa mai da hankali ga mafi girman rabo a cikin gidajen abinci, sannan kuma suna barin mamaki 'Kalori nawa nake ci?'

Labari mai daɗi shine cewa abincin ku baya buƙatar cikakken gyara. Maimakon ƙidaya abinci, kawai ku san adadin adadin kuzari da kuke buƙatar ci a rana. (Mai alaƙa: Menene mafi kyau ga Rage nauyi: Abinci ko Motsa Jiki?)

Ci gaba da karantawa don ƙarin ƙwararrun ƙwararrun ƙwararrun ƙwararrun mafita da tabbataccen amsar adadin kuzari nawa nake ci?

Kalori nawa kuke Bukata?

1. Kididdige adadin kuzarin ku na basal (BMR), adadin kuzarin da jikin ku ke ƙonewa yana yin irin waɗannan ayyuka na yau da kullun kamar numfashi da kewaya jini.

• Idan kuna ƙasa da shekaru 30: (0.0621 x nauyin ku/2.2 + 2.0357) x 240 = BMR
• Idan kun wuce shekaru 30: (0.0342 x nauyin ku / 2.2 + 3.5377) x 240 = BMR

2. Nuna matakin aikin ku.

• Ba kasafai kuke motsa jiki ba: 1.3
• Kuna samun motsa jiki kowace rana, amma gabaɗaya haske ne, kamar tafiya ko wasan golf: 1.5
• Kuna yin motsa jiki mai ƙarfi kamar juyawa, wasan tennis, da kankara kusan kowace rana: 1.7

3. Haɗa matakin aikin ku ta BMR ɗin ku. Jimlar shine buƙatun kalori na yau da kullun. Don kula da nauyin ku, manne gwargwadon yadda za ku iya zuwa waccan lambar.

Abubuwa guda 4 da ke Shafar Bukatun Kalori

Ƙayyade "Kalori nawa nake ci?" kuma daidaita wannan tare da nawa kuke kona ta motsa jiki ya fi fasaha fiye da kimiyya lokacin da kuke neman rasa LBs. Akwai sauye-sauye da yawa waɗanda zasu iya tasiri ga adadin kuzari a cikin daidaitattun adadin kuzari, gami da:

1. Irin motsa jiki da kuke yi. Resistance da horo na lokaci -lokaci zai ƙone ƙarin adadin kuzari bayan kun daina motsa jiki idan aka kwatanta da horo na aerobic na gargajiya. (Mai Alaƙa: Calories Nawa ne Kukan Ya Kone?)
2. Irin abincin da kuke ci. Abincin gina jiki mai girma yana ƙone ƙarin adadin kuzari, yayin da furotin yana ɗaukar ƙarin ƙoƙari don jikin ku don narkewa da haɓaka.
3. Nawa nauyin da za ku rasa. Don sauƙaƙa, kuna amfani da jimillar nauyin jikin ku don ƙididdige BMR ɗinku maimakon ɗigon jikin ku (wanda shine jimlar nauyin jikin ku tare da kitsen jikin ku). Saboda wannan zato, idan kuna buƙatar rasa kilo 25 ko fiye don cimma burin burin ku, to, jimlar caloric bukatun ku, wanda muka lissafta a sama, yana yiwuwa ya yi yawa. Wannan shi ne saboda mun bi da bukatun kalori na kitsen jiki daidai da nama maras nauyi (tsokoki, kasusuwa, da gabobin jiki), amma a gaskiya, kitsen jikinka yana da ƙarancin caloric bukata (kusa da sifili). Koyi yadda ake daidaitawa don wannan a ƙasa.
4. Daidaitaccen metabolism ɗin ku. Duk wani lissafin da ke kimanta bukatun kalori shine kawai: kimantawa. Dukkansu sun dogara ne akan matsakaici, kuma kamar yadda mama ta ce, ba ku da matsakaici. Kada ku ɗauki lambobin da kuke samarwa bayan karanta wannan labarin a matsayin bishara, amma amfani da su azaman wurin farawa don tantancewa adadin kuzari nawa nake ci - kuma ya kamata in ci? gwada su, kuma ku daidaita daga can. (Mai alaƙa: Hanyoyi 8 don Gyara Tsarin ku na Metabolism)

Mafi mahimmanci, tuna cewa sikelin ba komai bane. Ofaya daga cikin hanyoyin mafi kyau don yin canjin lafiya na ƙarshe shine ƙimar nasarorin da ba su da yawa. Shin sabbin ɗabi'un ku masu ƙoshin lafiya suna ba ku ƙarin kuzari ko ingantaccen narkewa? Kuna bacci da ƙarfi? Shin tufafinku sun fi dacewa kuma kuna jin ƙarin ƙarfin gwiwa? Waɗannan ribar za su taimaka wajen motsa ku don ci gaba da cin abinci mai kyau da ci gaba da aiki na dogon lokaci, wanda ke nufin ba za ku rasa nauyi kawai ba, amma kuma za ku kiyaye shi.

Dokokin Abincin Abinci 3 Kawai Kuna Bukatar Ku Sani

1. Ci gaba...

• 'Ya'yan itãcen marmari da kayan marmari: Samfurin yana da ƙarancin kalori kuma yana da yawa a cikin ruwa da fiber, don haka yana cika ku.
• Ƙananan kiwo: Bincike ya nuna cewa alli a cikin madarar madara, cuku, da yogurt na iya taimaka wa jikin ku ƙona mai.
• Cikakken hatsi: Suna da wadataccen fiber kuma sun fi cika hatsi fiye da hatsi. Gwada oatmeal ko burodin hatsi tare da aƙalla gram biyu na kowane yanki.
• Lean protein: Ana narkewa a hankali, don haka ya daɗe a cikin cikin ku. Zaɓuɓɓuka masu kyau: Naman alade, naman alade na Pacific, kaji mara fata, da nono turkey.
• Salads da miya-tushen miya: Fara abincinku tare da ƙima mai girma, abinci mai ƙarancin kalori kamar miya kayan lambu kuma za ku ci ƙasa gaba ɗaya. (Psst ... waɗannan hacks na girke -girke guda biyar zasu canza yadda kuke yin miya!)
• Wake da legumes: Jefa ɗan wake ko kaji a cikin salatin ku a abincin rana. Suna alfahari da haɗin fiber na musamman don cika ku da furotin don gamsar da ku.

2. Ka rage cin abinci ...

• Hatsi mai zaki da yoghurt: Hannun yoghurt 6-oza na yau da kullun tare da 'ya'yan itace a ƙasa yana ɗaukar fiye da tablespoons biyu na sukari-fiye da adadin kuzari 100.
• Farin carbs kamar burodi, taliya, da shinkafa: Suna ɗauke da adadin kuzari da ƙananan fiber.
• "Abincin ƙarya" kamar wainar shinkafa: Suna da ƙarancin ɗanɗano har ku gama cin su da yawa saboda ba ku taɓa jin gamsuwa ba. (Masu Alaka: Abinci 6 da aka sarrafa sosai da ƙila kuna da su a cikin gidanku a yanzu)
• Abincin gishiri ko soyayyen abinci: Ba wai kawai an ɗora su da kitse mai cike da zuciya ba, waɗannan abincin kuma suna kiran cin abinci mara hankali.

3. Yawan cin Abinci da yawa ...

• Abin sha mai daɗi irin su soda da shayi mai sanyi: Shan gwangwani ɗaya na soda a rana yana daidai da adadin kuzari 150 - da ƙarin fam 15 a shekara. (Gwada wannan abin sha mai ƙoshin lafiya don karya al'adar soda.)
• Jakunkuna, muffins, da wuri, da kukis: Matsakaicin bagel ɗin deli yana da girma sosai har ya ƙidaya azaman gurasa huɗu.
• Abincin da ke ɗauke da kalori: Butter da mayo sun ƙunshi fiye da adadin kuzari 100 a kowane tablespoon. Canja zuwa mayo mai haske (ko amfani da mustard a maimakon) kuma amfani da waɗannan shimfidawa kaɗan.

Koyi Yawan Kalori da ke cikin Abincin da kuka fi so

Kalori 100:

• Gyada gyada 18
• 4 Kisses na Hershey
• 6-ounce gilashin ruwan lemu
• 18 Rold Gold Tiny Twists pretzels
• Kofuna 3 na popcorn mai iska
• 1 ounce kirtani cuku

250 kcal:

• 6-ounce da aka gasa dankalin turawa tare da kirim mai tsami 3 da cokali 1 na yankakken chives
• 1 McDonald ƙaramin soyayyen faransa (Ƙari: Umarnin Abincin Abincin Abinci mafi Kyawun Abinci)
• 1 kofin Cheerios da 1 kofin sliced ​​strawberries a cikin oza 8 skim ko nonweetened soy milk
• 1/2 kofin hummus da 12 baby karas
• 1 yanki Pizza Hut matsakaici-hannu salo pepperoni pizza
• 1 kofin Haagen-Dazs Orchard Peach sorbet

Kalori 400

• 1 Taco Bell Beef Chalupa Supreme
• 1 serving (oz 9) Amy's macaroni da cuku
• 1 Salatin Kaisar Kaisar Wendy tare da croutons da suturar Kaisar
• 1 Subway 6-inch turkey nono sanwic a kan wani alkama yi tare da turkey, Swiss cuku, letas, tumatir, albasa, da 1 tablespoon haske mayonnaise
• 3 pancakes tare da 2 maple syrup tablespoons da 1/2 kofin sabo blueberries (Kamar pancakes? Sannan gwada wannan girke-girke mai cike da furotin!)
• 1 Starbucks Grande Mocha Frappuccino (babu kirim mai tsami)
• 1 kofin spaghetti tare da 1/2 kofin marinara miya
• Cheesecake 4-ounce tare da kirim mai tsami cokali 3

Mafi kyawun Abinci don Ci ...

...lokacin da yunwa take ji

Wadannan abinci masu arzikin fiber suna gamsar da ku kuma suna cika ku:

• Tabouli (5g fiber, calories 160 da 1/2 kofin)
• Broccoli (5.1g fiber, 55 adadin kuzari da 1 kofin, dafa shi)
• Raspberries (8g fiber, calories 64 da kofin)
• Artichokes (6.5g fiber, 60 adadin kuzari da artichoke)

...domin maganin carb, mai, da sha'awa mai dadi

• Cake abinci na mala'iku (0.15g mai, calories 128 a kowane yanki) tare da sabbin mangwaro
• Couscous (0.25g mai, calories 176 a kowace kofi, dafa shi)
• Veggie burgers (3.5g mai, 90 zuwa 100 adadin kuzari da Boca ko Gardenburger)
• Dankalin turawa mai matsakaici mai gasa (0.15g mai, calories 103)

... kafin abincin dare

Fara da waɗannan, kuma za ku ci ƙaramin abinci -amma kuna jin kamar kun cika:

• Strawberries (adadin kuzari 46 a kowane kofi)
• Gazpacho (kalori 46 a kowace kofin)
• Salatin alayyafo jariri tare da kofuna 2 na alayyafo jariri da miya miya sau 2 (adadin kuzari 36)
• 5 zuwa 10 karas baby tare da 2 tablespoons Greek yogurt ranch tsoma (109 adadin kuzari)

Majiyoyi:

• Keith-Thomas Ayoob, R.D., mataimakin farfesa a fannin abinci mai gina jiki a Kwalejin Magunguna ta Albert Einstein a New York kuma marubucin Abincin Uncle Sam
• Joanne L. Slavin, Ph.D., farfesan abinci mai gina jiki a Jami'ar Minnesota a Minneapolis
• Lisa R. Young, Ph.D., R.D., marubucin Mai Rarraba Kashi

Bita don