Kalkaleta mai cin abinci

Wadatacce

• Yadda za a lissafa adadin maki da aka yarda
• Mataki 1:
• Mataki 2:
• Mataki na 3:
• Adadin maki na kowane abinci
• Sharuɗɗan tsarin cin abinci

Abubuwan Abubuwan Abubuwan Abubuwan Abubuwan Abubuwan Dama sun dogara ne akan adadin abincin, kuma kowane mutum yana da takamaiman adadin maki waɗanda zasu iya cinyewa yayin yini, suna ƙididdige yadda kowane abinci yake da daraja. Don haka, amfani a cikin yini dole ne a tsara shi bisa ga wannan ƙimar, kuma kusan kowane nau'in abinci za'a iya amfani dashi.

Don samun kyakkyawan lura da maki ya zama dole a rubuta dukkan abinci da yawan abubuwan da aka cinye yayin yini, wanda kuma yana taimakawa yin tunani akan abin da ake ci da koya mafi kyau don haɗa abinci mai ƙoshin lafiya, wanda yawanci kashe ƙananan maki akan abincin .

Yadda za a lissafa adadin maki da aka yarda

Adadin maki da aka bawa kowane mutum damar cinyewa cikin yini ya bambanta gwargwadon jima'i, tsayi, nauyi da nau'in aikin motsa jiki da aka gudanar.

Mataki 1:

Lissafi na farko an sanya shi ne don sanin Basal Metabolic Rate (BMR), bisa ga ƙa'idodi masu zuwa:

Mata:

• 10 zuwa 18 shekaru: Weight x 12.2 + 746
• 18 zuwa 30 shekaru: Weight x 14.7 + 496
• 30 zuwa 60 shekaru: Weight x 8.7 + 829
• Fiye da shekaru 60: Weight x 10.5 + 596

Maza:

• 10 zuwa 18 shekaru: Weight x 17.5 + 651
• 18 zuwa 30 shekaru: Weight x 15.3 + 679
• 30 zuwa 60 shekaru: Weight x 8.7 + 879
• Fiye da 60 +: Nauyin x 13.5 + 487

Mataki 2:

Bayan wannan lissafin, ya zama dole a ƙara kuɗi tare da motsa jiki, saboda waɗanda ke yin wasu motsa jiki suna da damar cinye ƙarin maki a cikin abincin. Don wannan, ya zama dole a ninka darajar da aka samo daga TMB ta hanyar yanayin motsa jiki, bisa ga teburin da ke ƙasa:

Don haka, mace mai shekaru 40 tare da kilogiram 60, alal misali, tana da BMR na 1401 kcal, kuma idan tana motsa jiki aƙalla 3x / mako, za ta sami jimlar kashe 1401 x 1.35 = 1891 kcal.

Mataki na 3:

Bayan gano yawan adadin kuzari da kuke kashewa a cikin yini, kuna buƙatar lissafin maki nawa aka ba ku damar cinyewa don rasa nauyi. Don yin wannan, dole ne ku raba adadin adadin kuzari zuwa 3.6, wanda shine adadin maki da ake buƙata don kiyaye nauyi. Don haka, don rasa nauyi, ya zama dole a rage maki 200 zuwa 300 na jimlar da aka samu.

A cikin misalin da matar mai shekara 40 ta bayar, lissafin ya yi kama da wannan: 1891 / 3.6 = maki 525. Don rasa nauyi, dole ne ta rage maki 200 na wannan jimlar, ta bar maki 525 - 200 = maki 325.

Adadin maki na kowane abinci

A cikin abincin abinci, kowane abinci yana da ƙimar mahimmanci wanda dole ne a kidaya shi tsawon rana. Misali, kayan lambu kamar radish, tumatir da chard suna da daraja 0, yayin da kayan lambu kamar kabewa, beets da karas suke da daraja 10. Ruwan ruwan sun bambanta tsakanin maki 0 ​​da 40, yayin da 200 ml na abin sha mai laushi ya daraja maki 24. Gurasar Faransa, alal misali, farashin ta ya kai maki 40, daidai yake da smallan ƙaramin rukuni na ɗankalin turawa.

Don haka, a cikin wannan abincin, ana sakin dukkan abinci, kuma dole ne a kula da manyan abubuwan don kar ya wuce yawan maki da aka yarda a kowace rana. Koyaya, cin daidaitaccen abinci tare da lafiyayyun abinci, kamar 'ya'yan itace, kayan lambu da abinci gabaɗaya, yana ba da damar cin yawancin abinci, wanda ke ba da ƙoshin jin daɗi da barin yunwa na dogon lokaci. Don samun damar cikakken jerin abinci da maki, danna: Tebur na abinci don abincin abincin.

Sharuɗɗan tsarin cin abinci

Baya ga girmama jimlar maki da aka ba da izini kowace rana, don samun damar rage nauyi tare da wannan abincin kuma ya zama dole a bi wasu ƙa'idodi, kamar:

• Kar ku wuce adadin maki na yau da kullun;
• Kar a cika cin abincin;
• Kada ku yi azumi kuma kada ku tsallake kan maki wata rana don amfani da su a gaba;
• Kar a sha maki da yawa kasa da mafi karancin abin da aka ba da shawarar;
• Kada ku ci fiye da abinci 5 da aka ƙayyade azaman maki sifili kowace rana;
• Lokacin da kuke motsa jiki, kuna samun ƙarin maki, amma ana iya kashe su a rana ɗaya;
• Kar a ci kasa da maki 230 a rana;
• Bayan an rasa kilogiram 5 dole ne a sake kirga adadin maki da zaku iya sha a kowace rana.

Za a iya yin tsarin dinki a gida, shi kadai ko tare.