Noj cov khoom uas muaj txoj cai: yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tsum tau ib hnub

Nws yog zoo paub hais tias leej twg uas xav kom poob ceeb thawj, koj xav kom koj calorie kom tsawg. Nyob rau hnub ntawm tus poj niam lub cev yuav tsum tsis txhob tau txais tsawg tshaj li ib txhiab calorie ntau ntau, thiab txiv neej - ib txhiab ob puas. Cov no yog cov "qis" nqi rau cov neeg uas xav tau tshem ntawm tshaj kilograms.

Restricting caloric hnub ntawv qhia zaub mov hauv qab no txwv tso cai rau koj mus poob ceeb thawj sai sai nyob rau hauv ib tug luv luv lub sij hawm, tab sis qhov no mas yog vim txoj kev poob ntawm dej thiab tej nqaij vim hais tias lub cev converts nws mus ua lub zog sai npaum li cas tshaj lub sau rog.

Nyob rau hauv tas li ntawd, cov ntawv qhia zaub mov los nyob rau hauv ib hnub twg tsawg calorie ntau ntau saum toj no, ntev-lub sij hawm siv yog teeb meem rau kev noj qab nyob. Qhov no ua rau ib tug shortfall cov as-ham, hem pob zeb nyob rau hauv lub tsib lub zais zis thiab tsis muaj zog txog rau hauv lub plawv. Txo calorie ntau ntau tsawg tshaj li 800 calorie ntau ntau ib hnub twg muaj feem xyuam rau cov hauj lwm ntawm lub paj hlwb thiab tej zaum sai sai ua rau anorexia.

Yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tsum tau ib hnub twg rau cov txiv neej thiab cov poj niam

Raws li lub ntiaj teb Health Organization, ib tug txiv neej yuav tsum tau haus txhua txhua hnub nrog cov khoom noj rau txog li ob thiab ib tug ib nrab txhiab calorie ntau ntau. Nyob rau tib lub sij hawm, rau cov poj niam lub sab sauv txwv ntawm ob txhiab calorie ntau ntau. Nws yog ib lo lus nug ntawm yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tsum tau ib hnub nyob rau hauv nruab nrab kom ib tug ruaj khov ceeb thawj.

Nyob rau hauv dav dav, lub cev yuav tsum tau rau ib tug npaum li cas ntawm calorie ntau ntau vim muaj ntau yam tseem ceeb. Qhov no muaj hnub nyoog, hnyav, duav loj thiab, lawm, cov theem ntawm lub cev ua si.

Yuav kom xam nyob rau hauv kev xyaum, yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tsum tau ib hnub nyob rau hauv txhua rooj plaub, nws yog tsim nyog los daws tau qhov puzzle. Yuav tau coj mus rau hauv tus account tag nrho cov uas yog assimilated khoom noj khoom haus, thiab hais tias hlawv. Tham nrog ib tug kws kho mob nyob rau hauv thiaj li yuav daws tau qhov teeb meem no thiab kom kawm tau li cas los txheeb peev - noj haus.

Rau ib tug ceev thiab yooj yim zog muab xam los ntawm ntau npaum li cas calorie ntau ntau uas koj xav tau ib hnub twg, muaj tshwj xeeb ntxhuav. Lawv yog tsim los ntawm cov kws txawj, raws li cov tswv yim pom zoo ntawm cov FAO - International lub koom haum muaj nplooj siab xav ua liaj ua teb thiab cov zaub mov. Leej twg los yeej nkag mus rau nws lub hnub nyoog, sab hnub poob, lub duav rov sauv ncig thiab lub cev kev ua si, los mus laij yuav ua li cas muaj ntau yam calorie ntau ntau koj yuav tau noj nyob rau hauv ib hnub twg.

Muaj lwm txoj kev xam xyuas txhua hnub calorie ntau ntau.

1) Nyob rau hauv tus thawj daim duab yuav siv sij hawm koj qhov ceeb thawj. Txiav txim 20% ntawm nws (e.g., nrog ib tug luj ntawm 50 kg, yuav tsum tau tus xov tooj rau peb - 10).

2) Ces nws yog tsim nyog los noj mus rau hauv tus account lub cev load. Koj xaiv ib tug haum qhov chaw thiab multiplies daim duab tau nyob rau hauv lub saum toj no:

0.2 - yog hais tias koj muaj ib tug sedentary txoj hauj lwm;

0.3 - yog hais tias tus domestic ua hauj lwm thiab me me mus taug kev;

0.4 - yog hais tias koj hnub mus mobile;

0.5 - muaj tsis tu ncua qoj ib ce.

Cov uas ua tus xov tooj yog ntxiv rau cov uas tau nyob rau hauv thawj pawg lus. Piv txwv li, yog tias chaw ua hauj lwm ua hauj lwm zog yog me me, yog li 0.2 10 X = 2; 12 + 2 = 14.

3) Qhov sum yog multiplied by saum toj no 10%, cia lub zog noj ntawm tus kab mob nyob rau hauv lub assimilation ntawm cov khoom noj 14 x 10% = 1.4.

4) ntxiv mus rau tag nrho cov kev soj ntsuam thiab muab los ntawm 100: 10 + 14 + 1,4 = 25,4; 25,4H100 = 2540. Qhov no yog lub sij calorie kom tsawg.

5) Yuav kom coj account ntawm lub hnub nyoog-tshwj xeeb tshaj yog yog hais tias koj muaj hnub nyoog tshaj nees nkaum, txhua txhua 10 xyoo, peb rho 10%. Piv txwv li, koj yog 30 xyoo, ces 2540 - 2286 = 10%.

Calorie ntau ntau thiab cov as-ham

Zoo Calorie ntau ntau yog cov uas muab lub cev ib tug ntau yam ntawm cov as-ham, tsis tsuas siav kev tshaib kev nqhis, yog tsis muaj lawv nws yog tsis yooj yim sua kom kho tau hauj lwm ntawm lub cev, uas muaj feem xyuam rau feem ntau ntawm daim tawv nqaij, rau tes thiab cov plaub hau. Cov tib neeg lub cev - ib tug zoo kawg nkaus creation ntawm qhov feem High, tab sis nws yog ib tug txuj ci tseem ceeb yuav tsum tau txhua hnub saib xyuas. Lub hauv paus ntawm kev noj qab nyob zoo thiab zoo mob yog ib hnub xuas.

Thaum lub sij hawm peb tsis paub tias peb lub cev yuav tsum muaj siab heev. Yuav kom muab nws nrog tag nrho cov tsim nyog rau cov hauj lwm ntawm lub ntsiab rau ib tug txhua txhua hnub yuav tsum ua li cas txog caum cov as-ham. Lawv muaj xws li cov amino acids, polyunsaturated fatty acids, macroelements (calcium, iron, phosphorus, iodine, poov tshuaj, magnesium, sodium, sulfur, tshuaj chlorine ua), ib txoj lw ntsiab (zinc, manganese, tooj liab, cobalt, selenium, molybdenum, fluorine, npib tsib xee, chromium , pob zeb ntais, vanadium, titanium), raws li zoo raws li cov vitamins thiab ntau yam tebchaw (vitamins ib tug, D, E, F, C, B1, B2, B6, B12, H, PP, folic acid, lipoic acid, para-aminobenzoic acid, pantothenic acid, choline, rutin, inositol). Cov khoom noj yuav tsum tau muaj txaus fiber, uas yuav pab tshem lub cev ntawm toxins thiab xyuas kom meej kom zoo metabolism. Yog li, peb yuav hais tias cov zaub mov yog ib qho zoo, qhov ntau cov as-ham nws muaj.

Noj xws zaub mov, peb tsis cia li sau lub plab, tab sis kuj saib xyuas ntawm lub cev tau hauj lwm ntawm lub plawv, lub hlwb, ob lub qhov muag thiab skeletal system. Yog li, yog tias ib tug khoom noj khoom haus muaj ib tug ntau ntawm cov as-ham, calorie ntau ntau nkag los ntawm nws, yuav tsum tau hu ua zoo.