Yawancin adadin kuzari da kuke ciyarwa kowace rana

Wadatacce

• Kalkaleta na Kudin Kalori
• Yadda ake kirga yawan kuɗin kalori na yau da kullun
• Yadda ake kashe karin adadin kuzari dan rage kiba

Kudin kuɗin kalori na yau da kullun yana wakiltar adadin adadin kuzarin da kuke kashewa kowace rana, koda kuwa baku motsa jiki. Wannan adadin adadin kuzari shine abin da jiki ke buƙata don tabbatar da aiki na dukkan gabobi da tsarin.

Sanin wannan ƙimar yana da mahimmanci don rage nauyi, don kiyaye nauyi ko sanya nauyi, tunda mutanen da suke da niyyar rage kiba dole ne su ci ƙananan adadin kuzari fiye da waɗanda suke ciyarwa a rana, yayin da mutanen da suke son ɗaukar nauyi dole ne su ci mafi girma na adadin kuzari.

Kalkaleta na Kudin Kalori

Don sanin yawan kuɗin kuzarin ku na yau da kullun, don Allah cika bayanan kalkuleta:

Yadda ake kirga yawan kuɗin kalori na yau da kullun

Don yin lissafin kuɗin yau da kullun na caloric, dole ne a bi hanyoyin lissafi masu zuwa:

Mata:

• 18 zuwa 30 shekaru: (14.7 x nauyi) + 496 = X
• 31 zuwa 60 shekaru: (8.7 x nauyi) + 829 = X

Idan kowane irin motsa jiki aka yi, ana iya yin la'akari da nau'in aikin, ninka adadin da aka samu a lissafin da ya gabata ta:

• 1, 5 - idan kun kasance masu zaman kansu ne ko kuma kuna da aikin haske
• 1, 6 - idan kuna yin motsa jiki ko matsakaitan ayyuka

Maza:

• 18 zuwa 30 shekaru: (15.3 x nauyi) + 679 = X
• 31 zuwa 60 shekaru: ((nauyin 11.6 x) + 879 = X

Idan kowane irin motsa jiki aka yi, ana iya yin la'akari da nau'in aikin, ninka adadin da aka samu a lissafin da ya gabata ta:

• 1, 6 - idan kun kasance masu zaman kansu ne ko kuma kuna da aikin haske
• 1, 7 - idan kuna yin motsa jiki ko matsakaitan ayyuka

Ya kamata a yi la’akari da motsa jiki mai sauƙi ga mutanen da ba sa yin kowane irin motsa jiki, waɗanda suke aiki a ofisoshi kuma waɗanda suke zaune na dogon lokaci. Ayyuka matsakaici sune waɗanda ke buƙatar ƙarin ƙarfin jiki, kamar masu rawa, masu zane, masu ɗaukar kaya da kuma magina, misali.

Yadda ake kashe karin adadin kuzari dan rage kiba

Don rasa kilogiram 1 na nauyin jiki kuna buƙatar ƙone kimanin adadin kuzari 7000.

Zai yiwu ku ciyar da karin adadin kuzari ta hanyar haɓaka matakin ku na motsa jiki. Wasu ayyuka suna ƙona ƙarin adadin kuzari fiye da wasu amma kuma ya dogara da ƙoƙarin mutum don aiwatar da aikin daidai.

Misali: Ajin aerobics yana amfani da matsakaicin adadin kuzari 260 a awa daya yayin awa 1 na zumba yana ƙonewa kusan adadin kuzari 800. Bincika darussan 10 waɗanda suke amfani da mafi yawan adadin kuzari.

Amma akwai wasu ƙananan halaye waɗanda zaku iya canzawa don jikinku yayi amfani da ƙarin adadin kuzari, kamar fifikon canza tashar TV ba tare da amfani da na'urar nesa ba, wanke mota da kuma tsabtace ciki da hannuwanku da kuma yin ayyukan gida kamar tsabtace gida kilishi, misali. Kodayake da alama suna kashe kuzari kaɗan, waɗannan ayyukan zasu taimakawa jiki don ƙona kitse mai yawa da taimakawa rage nauyi.

Amma ban da haka, idan kuna buƙatar rasa nauyi ya kamata kuma ku rage adadin kalori da kuke ci ta hanyar abinci kuma shi ya sa ake ba da shawarar a guji soyayyen abinci, sukari da mai domin waɗannan su ne abinci mai yawan calorie.