Kalori Nawa Na Kona a Rana?

Wadatacce

• Caloriesona calories
• Yaya kuke lissafin adadin kuzari da aka ƙona?
• Mataki 1. Lissafi BMR
• Mataki na 2: Yi aikin matakinka
• Mataki na 3. Yi amfani da cikakken lissafi
• Yaya yawan adadin kuzari kuke ƙonawa daga ayyukan yau da kullun?
• Shin maza da mata suna ƙona calories daban?
• Kalori da asarar nauyi
• Nasihu don rasa nauyi

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Caloriesona calories

Kowace rana, kuna ƙona adadin kuzari lokacin da kuke motsawa, motsa jiki, da gudanar da ayyukanku na yau da kullun.

Jikinku har ma yana ƙone adadin kuzari a hutawa, ta hanyar ayyuka na yau da kullun kamar:

• numfashi
• zaga jini
• ƙwayoyin salula

Shin kun taɓa mamakin adadin adadin kuzari da kuke ƙonawa kowace rana? Tsarin Harris-Benedict na iya taimaka muku gano wannan.

Wannan dabara tana kirga yawan bashin ku na rayuwa (BMR), wanda shine adadin adadin kuzari da jikin ku yake bukata don yin hutu.

Tare da ƙarin lissafi ɗaya, zaku iya fitar da adadin adadin kuzari da kuke buƙata kowace rana don kula da nauyinku na yanzu. Cin ƙananan adadin kuzari fiye da wannan zai haifar da asarar nauyi.

Yana da mahimmanci a lura cewa yayin cin abincin kalori da motsa jiki wani muhimmin ɓangare ne na rage nauyi, hormones da metabolism suma suna da mahimmiyar rawa.

Yaya kuke lissafin adadin kuzari da aka ƙona?

Tsarin Harris-Benedict, ko lissafin lissafin Harris-Benedict, yana baka damar fitar da adadin adadin kuzari da kuke buƙatar cin kowace rana. An daidaita tsarin yadda ya dace da jima'i, shekarunku, da nauyinku don ba da amsa ta musamman.

An fara buga wannan lissafin a cikin. Masu binciken sun sake nazarin lissafin a cikin kuma cikin don inganta daidaito.

Da zarar kun yi amfani da BMR ɗinku, zaku iya ninka wannan adadi ta gwargwadon yanayin aikinku na yau da kullun - tun daga mai natsuwa zuwa ƙarin aiki - don gano adadin adadin kuzari da kuke buƙatar cinyewa kowace rana don kiyaye nauyinku.

Sashe na gaba zasu gaya muku yadda ake yin waɗannan lissafin. Idan kana neman amsa mai sauri, zaka iya samun lissafin kan layi don yi maka aikin kafa.

Mataki 1. Lissafi BMR

Don ƙididdige BMR ɗinku, yi amfani da jima'i, shekaru, da nauyi don daidaita tsarin.

Manufofin asali na lissafin wannan lambar sune kamar haka, ta amfani da fam don nauyi, inci don tsawo, da shekaru na shekaru.

Ga maza, yi amfani da lissafi mai zuwa:

• 66 + (nauyin 6.2 x) + (tsayin 12.7 x) - (shekara 6.76) = BMR ga maza

Misali, dan shekara 40, fam 180, mutum mai tsayin kafa 6 yana da BMR na 1,829.8. Wannan yana nufin cewa, a hutawa, za su ƙone kusan adadin kuzari 1,829.8 a rana (lissafi: 66 + (6.2 x 180) + (12.7 x 72) - (6.76 x 40) = 1,829.8).

Ga mata, yi amfani da lissafi mai zuwa:

• 655.1 + (4.35 x nauyi) + (4.7 x tsawo) - (4.7 x shekaru) = BMR ga mata

Misali, mace mai shekara 40, fam-150, kafa 5 mai tsawon inci 6 tana da BMR na 1,429.7 (lissafi: 655.1 + (4.35 x 150) + (4.7 x 66) - (4.7 × 40) = 1,429.7).

Mataki na 2: Yi aikin matakinka

Daga can, dole ne ku gano matakin ayyukan ku. Matakan aiki daidai lissafin yana amfani da su kamar haka:

• 1.2, ko kwanciyar hankali (kadan ba motsa jiki)
• 1.375, ko aiki mai sauƙi (motsa jiki mai sauƙi kwana 1-3 a mako)
• 1.55, ko aiki mai matsakaici (motsa jiki matsakaici kwanaki 3-5 a mako ɗaya)
• 1.725, ko aiki sosai (motsa jiki mai ƙarfi kwanaki 6-7 a mako)
• 1.9, ko karin aiki (motsa jiki mai wahala, horo, ko aiki na zahiri)

Misali, ma'aikacin gidan waya da ke tafiya duk rana don aikin su yana da matakin aiki 1.725 gwargwadon tsayi da wahalar hanyar su.

Mai aikin tebur wanda ke tafiya sau da yawa a mako don motsa jiki zai sami matakin aiki 1.55.

Mataki na 3. Yi amfani da cikakken lissafi

Hada komai da komai, lissafin Harris-Benedict kamar haka:

• BMR x matakin aiki = adadin kuzari da ake buƙata don kiyaye nauyi

Mace mai fam 150 wacce ke da ƙwazo za ta buƙaci adadin kuzari 2,716 don kula da nauyinsu (daidaitawa: 1,429.7 (BMR) x 1.9 (matakin aiki) = 2,716 adadin kuzari).

Namiji mai nauyin fam 180 wanda yake aiki matsakaici zai buƙaci adadin kuzari 2,836 don kiyaye nauyinsu (daidaitawa: 1829.8 (BMR) x 1.55 (matakin aiki) = 2,836 adadin kuzari).

Yaya yawan adadin kuzari kuke ƙonawa daga ayyukan yau da kullun?

Kamar yadda kake gani a cikin misalan da ke sama, matakin aiki yana da alaƙa da yawan adadin kuzari da mutum yake buƙata kowace rana.

Mutane da yawa suna tunanin cewa suna buƙatar motsa jiki sosai don ƙona adadin kuzari a cikin yini.

Duk da yake motsa jiki yana ƙone yawancin adadin kuzari, jikin ku kuma yana ƙona calories yayin da kuke yin ayyukan yau da kullun. Nawa kuka ƙone yana da alaƙa da nawa ku auna.

Misali, mutane zasu kona adadin masu zuwa a cikin mintuna 30 na yin waɗannan ayyukan gwargwadon nauyin su:

Kuna iya amfani da kalkaleta mai ma'amala ta kan layi don gano yawan adadin kuzari da zaku ƙona yayin yin ayyuka daban-daban. Don amfani da shi, shigar da ayyukanku kawai, lokacin ɓata lokacin yin shi, da nauyinku.

Shin maza da mata suna ƙona calories daban?

Haka ne, maza da mata suna ƙona adadin kuzari a ƙima daban-daban. Wannan shine dalilin da ya sa aka haɗa jima'i a matsayin canji a cikin lissafin, tare da shekaru da nauyi, wanda kuma yake shafar adadin kuzarin da mutum yake ƙonawa.

Maza gaba daya basu da kiba irin ta mata. Hakanan suna da ƙarin ƙarfin tsoka. Musclearin tsoka yana nufin jiki yana ƙone adadin adadin adadin kuzari yayin hutawa.

Don haka, gabaɗaya magana, maza yawanci suna ƙona adadin kuzari fiye da na mata gaba ɗaya. Wannan ya ce, yanayin jikin mutum yana taka muhimmiyar rawa.

Kalori da asarar nauyi

Da zarar kun san adadin adadin kuzari da jikinku yake buƙata don kiyaye nauyinku na yanzu, cin ƙananan adadin kuzari fiye da wannan zai haifar da asarar nauyi.

Mutane da yawa sun zaɓi rage adadin kuzarin su 500 kcal a kowace rana don cimma asarar nauyi.

Misali, mutumin da ke da bukatar kalori 2,800 a kowace rana don kula da nauyinsa na yanzu zai iya rasa nauyi idan suka ci adadin 2,300 a rana.

A matsayin madadin, zaku iya cin adadin adadin adadin kuzari amma kuyi ƙarin motsa jiki don ƙona calories. Wannan kuma zai haifar da karancin kalori.

Aarancin kalori yana nufin cewa kuna cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa, wanda shine mabuɗin don tasirin ƙimar nauyi.

Yana da mahimmanci a lura cewa yayin cin abincin kalori da motsa jiki wani muhimmin ɓangare ne na rage nauyi, hormones da metabolism suma suna da mahimmiyar rawa.

Hikima ta al'ada ita ce cewa kuna buƙatar ƙona calories 3,500 don rasa 1 fam. Wannan yana nufin rage cin kalori ta 500 kcal a kowace rana don rasa fam 1 a mako.

Masu bincike tun daga lokacin sun kira dokar kalori 3,500 cikin tambaya, saboda ba haka ba ne mai sauki. A zahiri, yawan adadin kuzari da kuke buƙatar ƙonawa ya dogara da yawan kitsen jiki da tsokar da kuke da shi.

Kara karantawa game da adadin adadin kuzari masu yawa don ci don asarar nauyi a nan.

Nasihu don rasa nauyi

Rashin nauyi ba koyaushe yana da sauƙi ba kamar haɗa lambobi a cikin kalkuleta.

Hanya mafi inganci don rage nauyi da kiyaye shi cikin dogon lokaci, shine bin daidaitaccen salon rayuwa wanda ya haɗa da:

• abinci mai kyau
• motsa jiki na yau da kullun
• isasshen bacci mai inganci
• ingantattun hanyoyi don rage damuwa

Wasu mutane suma suna samun waɗannan nasihun zasu iya taimakawa yayin da suke ƙoƙarin rasa nauyi:

• karanta alamomin don sanin gaskiyar abubuwan cin abinci game da abincin da kuke ci
• adana littafin abinci don ganin abin da kuke ci a rana da kuma gano fannoni don ingantawa
• zabar ƙananan zaɓin kalori yayin zaɓar abinci, kamar su madara mai ɗanɗano maimakon madara mai ɗaci, popcorn mai iska sama maimakon kwakwalwan kwamfuta, da pizza ɓawon burodi a maimakon ɓawon burodi mai kauri
• rage sarrafawa, mai yawan kalori, abinci mai ƙarancin abinci mai gina jiki, kamar su alewa, kukis, da kwakwalwan kwamfuta
• yin la'akari da girman girman don kauce wa cin fiye da ɗaya bisa haɗari
• sanya abinci akan farantin abinci maimakon cin sa kai tsaye daga jaka
• ta amfani da ƙaramin faranti da kwano
• cin abinci sannu a hankali da tauna abinci sosai
• jiran akalla minti 20 kafin komawa baya na dakika
• yin ƙananan canje-canje masu ɗorewa maimakon fifita abincin haɗari

Siyayya don abubuwan rubuta abinci don taimakawa farawa.