Cov nab npawb ntawm cov calories tauj ib hnub, los yog Paab nrog kev paub ntawm cov ntaub ntawv

Yuav luag tag nrho cov ntawm peb paub lub sij hawm "kilocalorie." Thiab cov neeg uas sim ua raws li cov duab, yog paub hais tias cov xov tooj ntawm cov calories tauj ib hnub yog tsim nyog los suav tsis pub tshaj tus tso cai txwv. Feem ntau, txawm li cas los, txawm tag nrho cov lus teb, ntxiv qhov ceeb thawj yuav tseem yuav tshwm sim. Yuav ua li cas yog qhov teeb meem? Yog vim li cas ntev-awaited tshwm sim yeej tsis los? Cia peb kawm saib.

Koj thawj zaug yuav tsum to taub txog cov heev tswvyim ntawm "calorie". Qhov no yog lub tsev uas nruab nrab yog cov nyiaj ntawm lub zog los mus rau hauv koj lub cev nrog ib tug khoom noj khoom haus. Nws yog tsim nyog los xyuas kom meej tias peb lub cev yeej ib txwm muaj peev xwm los tsim kom zoo thiab ua nws zog. Thaum peb kawm tau li cas ntau calorie ntau ntau ib hnub twg peb yuav tsum tau rau lub neej zoo, peb kawm tau rau koj tus kheej ntawv qhia zaub mov thiaj li tsis pub dhau lub pub txwv, poob ntau heev hnyav thiab kom koj tus kheej nyob rau hauv zoo kawg lawm.

Nyob rau hauv kev txiav txim kom poob ceeb thawj, koj yuav tsum xyuas seb yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tau haus, thiab yuav ua li cas lawv yuav tom qab raug hlawv, tau txais mus rau hauv koj lub cev. Ib tug heev ib qho tseem ceeb taw tes rau hauv no yog hais tias tus neeg uas pub tau mov rau rau xws li ib tug system yuav tsum tau muaj txaus cia lub zog rau ib hnub twg. Yog hais tias nws pursues ib qhov nkees, li ntawd nws yog tsim nyog los txhim kho cov tsoom fwv.

Muaj ob peb yam uas txiav txim yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tsum tau ib hnub mus rau ib tug los yog lwm tus neeg kom muaj ib tug ib txwm muaj ntawm lub neej. Ua ntej ntawm tag nrho cov, nws yog poj niam txiv, hnub nyoog, txoj hauj lwm, theem ntawm lub cev ua si.

Yog li ntawd, yuav pib, peb nco ntsoov tias qhov tsawg kawg nkaus naj npawb ntawm cov calories - 1,200 units. Rau cov txiv neej, nyob rau nruab nrab, yuav tsum lawv tus xov tooj yuav tsum nyob ib ncig ntawm 2900, thiab rau cov poj niam - 2200. Tab sis yog tias ib tug neeg yog teem rau poob phaus, ces lub cev yuav tsum tau mus tsim lub tej yam kev mob calorie tsawg, vim hais tias qhov zoo tshaj plaws phau ntawv mus rau lawv yam tsawg kawg nkaus txhua txhua hnub ntau npaum li cas, piv txwv li 1200.

Thaum nws puv, muab xam rau ntawm yuav ua li cas muaj ntau yam calorie ntau ntau ib hnub los mus rau hauv peb lub cev, yuav pab peb mus tsis tau tsuas yog poob phaus, tiam sis kuj coj peb tus kheej kom hais tau thiab system. Saib xyuas ntawm koj tus kheej - yog ib daim duab, uas yog raws li nyob rau hauv ib theem siab ntawm nws tus kheej lub koom haum.

Chiv koj yuav tsum txiav txim siab nrog ntau npaum li cas calorie ntau ntau koj lub cev xav tau kev pab yuav tau txais txhua hnub. Yog hais tias koj puas tau siv lawv tsawg kawg yog 1200, txwv koj tus kheej rau 1,200 rau ib lub sij hawm yog tsis yooj yim sua. Peb yuav tsum ua nws maj mam, hais txog 100-200 tauj ib hnub.

Heev feem ntau cov nqe lus nug tshwm sim txog dab tsi yuav tsum tau npaum li cas calorie ntau ntau ib hnub yuav tsum tau txais lub cev ntawm lub cev xeeb tub poj niam. Nco ntsoov hais tias cov kab lus "noj mov rau ob tug" - ib tug yooj yim convention. Tom qab tag nrho, nws yog nyhav dhau heev lawm cuam tshuam rau leej niam thiab tus me nyuam, thiab tag nrho cov txheej txheem ntawm kev yug me nyuam. Ntawm cov hoob kawm, koj muaj peev xwm tsis nruj me ntsis txwv kuv tus kheej nyob ib ncig ntawm, tab sis kuj mus so kom txaus yog tseem tsis pom zoo.

Los ntawm txoj kev, rau cov nqaij ntshiv haus calorie ntau ntau ntau npaum li cas tshaj rog. Vim hais tias cov leeg ntau nyob rau hauv koj lub cev, tus ceev cov poob phaus. Tab sis lub roj txheej yuav tsum tsis txhob yuav tsawg tshaj li 15% ntawm tag nrho cov, tej zaum nws yuav dejnum tej yam rau tus poj niam lub cev. Yog li ntawd tej zaum yuav tom qab tiaj tus poj niam, thiab txawm tsim ntxiv lawm tshob.

Cov nab npawb ntawm cov calories tauj ib hnub uas koj xav kom haus, koj yuav pab tau los mus laij lub rooj, uas qhia tau hais tias cov khoom thiab lawv lub zog muaj nqis. Tab sis nyob rau hauv thiaj li yuav ua tau lub hom phiaj, peb yuav tsum tau xav txog ib co ntau nuances:

1. Noj tshais yuav tsum muaj txog li 50% ntawm cov hnub uas yuav tsum tau ntawm calorie ntau ntau txhua txhua hnub.
2. Muaj yog ib tug yuav tsum tau nyob rau hauv me me feem, tiam sis feem ntau.
3. Heev tseem ceeb rau tus siv cov zaub mov uas muaj nyob rau hauv nws cov muaj pes tsawg leeg ntawm complex carbohydrates xws li cereal thiab tag nrho grain breads.
4. Koj yuav tsum haus dej haus tsawg kawg yog 2 liv ntawm dej ib hnub twg.
5. Noj cov khoom uas yuav tsum tau varied.
6. Tsis muaj dab tsi noj 3 teev ua ntej yuav mus pw.