Yaya yawan adadin kuzari da za ku ci a rana don rasa nauyi

Wadatacce

• Adadin adadin kuzari da aka kashe a motsa jiki
• Domin rage kiba yana da wuya

Don rasa kilo 1 a mako ya zama dole a rage 1100 kcal zuwa amfani na yau da kullun, kwatankwacin kusan jita-jita 2 tare da cokali 5 na shinkafa + cokali 2 na wake 150 g na nama + salad.

Rage 1100 kcal a kowace rana na mako guda yana haifar da adadin 7700 kcal, ƙimar da ta dace da adadin adadin kuzari da ke cikin kilogiram 1 na kitsen jiki.

Koyaya, isa wannan matakin rage adadin kuzari a cikin abinci yawanci babban kalubale ne, don haka kuma ya zama dole ayi aikin motsa jiki don haɓaka ƙonawar adadin kuzari da kuma saurin saurin kuzari.

Dangane da sakamakon kalkuleta, yakamata a rage 1100 kcal, kuma sakamako na ƙarshe ya dace da adadin adadin kuzari waɗanda dole ne a cinye su kowace rana don cimma asarar nauyi da ake buƙata.

Adadin adadin kuzari da aka kashe a motsa jiki

Don taimakawa ƙona adadin kuzari da rage nauyi, kyakkyawar dabara ita ce haɓaka aikin motsa jiki, wanda ke hanzarta saurin aiki da kuma motsa ƙona mai.

A matsakaita, mutum mai nauyin kilogiram 60 yana ciyar da adadin kuzari 372 lokacin da yake yin sa'a 1 na horon ɗaukar nauyi, yayin da mutum mai nauyin 100 ya ciyar da kusan 600 kcal don yin wannan aikin. Wannan saboda mafi girman nauyi, mafi girman ƙoƙarin jiki don yin aiki iri ɗaya da tabbatar da iskar oxygen da abubuwan gina jiki ga dukkan ƙwayoyin.

Shigar da bayananku a cikin lissafi mai zuwa kuma ku ga adadin adadin kuzari da kuka ciyar don aiwatar da ayyukan motsa jiki da yawa:

Yana da mahimmanci a tuna cewa mafi girman yawan tsoka a jiki, ya fi ƙarfin kashe kuzarin mutum, saboda yawan tsoka yana cinye adadin kuzari fiye da mai don kiyayewa cikin jiki.

Domin rage kiba yana da wuya

Rage nauyi yana da wahala saboda idan aka rasa nauyi, yawan kuzarin da yake kashewa a jiki shima yana raguwa, tunda kokarin kiyaye jikin kilogiram 80 yayi kasa da kokarin kiyaye jiki na kilo 100, misali.

Kari akan hakan, karfin motsa jiki yana raguwa tare da tsufa, saboda haka abu ne na yau da kullun don fuskantar wahalar rasa nauyi yayin da kuka tsufa. Don shawo kan wannan wahalar, ya zama dole a daidaita tsarin abinci da haɓaka aikin motsa jiki, saboda wannan yana sa kuzarin ya kasance yana aiki kuma yana ƙara yawan ƙwayar tsoka a cikin jiki, yana taimakawa tare da rage nauyi da iko. Don taimakawa tare da asarar nauyi, koya game da abinci 7 waɗanda ke saurin saurin metabolism.