Sunadaran (sunadarai), tare da carbohydrates da fats, suna da muhimmiyar bangaren makamashin makamashi. Wannan amfani ne da ke ba ka damar kulawa da kara yawan ƙwayar tsoka, don haka lissafinsu yana da matukar muhimmanci ga 'yan wasa da kuma slimming. Ƙididdigar yawan tsarin gina jiki na yau da kullum ga mutum yana da matukar damuwa, saboda haka wannan adadi yafi lissafi don kansa.
Yaya za a lissafta yawan kudin yau da kullum na gina jiki?
Dangane da nau'in jiki, motsa jiki da sauran dalilai, abin da ake bukata na gina jiki zai iya kasancewa ko žasa fiye da saba. Akwai hanyoyi daban-daban don ƙididdige mafi kyawun zaɓi na kanka.
Hanyar da ta fi sauƙi don sanin furotin ku a kowace rana shine ninka nauyin ku ta wani rabo. An yi imanin cewa mutumin da ke da salon rayuwa yana buƙatar 1 g na gina jiki a kowace rana don kowanne kilogram, waɗanda suke da ayyukan jiki na haske - 1.5 grams, kuma 'yan wasa - duk 2 grams 2. Duk da haka, wannan ka'idar za ta iya amfani dashi kawai daga mutanen da ke da nauyin kaya. - ba ma ƙanana ko babba ba.
Halin na gina jiki a kowace rana
Idan kunyi shakka ko nauyi naka na al'ada, zaku iya lissafin "nauyin al'ada" na mutum tare da jikin ku, kuma yana da shi don zaɓar bukatun yau da kullum don gina jiki.
Bari mu dauki madaidaiciyar hanyar Bork, wanda ke taimakawa wajen ƙayyade nauyin al'ada bisa ga ci gaba:
- Idan tsawo ya kasa da 165 cm: cirewa daga tsawo na 100.
- Idan tsawo ya kasa da 175 cm: janye daga tsawo 105.
- Idan tsawo tayi sama da 175 cm: cirewa daga tsawo na 110.
Koma daga wannan tsari, idan kun kasance yarinyar 170 cm, to, nauyin ma'auni na Bork shine 170 - 105 = 65 kg. Duk da haka, wannan tsari yana nuna gyara, dangane da nisa na kashi. Nuna wannan alamar yana da sauqi. Ɗauki kintimita ma'auni guda ɗaya kuma auna ƙwaƙwalwar wuyan hannu - a wurin da aka fi sani da agogo.
Ka tuna da sakamakon, kuma ka dubi irin nau'ikan da kake cikin:
- Kwancen ƙuƙwalwar ƙuƙƙwalwa ba za ta kasa da 16 cm ba - kai asthenic ne (mai sauƙi, mai yawanci ba tare da nunawa ga mutane cikakke);
- Girth na wuyan hannu 16-18 cm - kai ne normostenic (wani mutum tare da ƙananan kashi kashi, wanda ya fi dacewa da cin abinci, domin tare da rashin abinci mai gina jiki matsalolin yiwu);
- Kwan zuma yana fiye da 18.5 cm - kai hypersthenic ne (mutumin da ke da ƙananan nauyi, kuma, a matsayin mai mulkin, hali na cikakke).
Shafin Borka yana buƙatar gyarawa ga nau'in jikin: normostenics bar lambar kamar yadda yake, asthenics dauke da sauran 10%, kuma hypersthenics ƙara 10%. Saboda haka, dangane da wannan alamar, yarinyar mai kimanin 170 cm a tsawo zai iya samun nauyin nauyin nauyi:
- idan ta kasance tauraronci tare da wuyan hannu, sai nauyinta na musamman ga Bork (170 - 105) - 10% = 65 - 10% = 65 - 6.5 = 58.5 kg;
- Normostenic ya bar tseren Borku na yau da kullum: 170 - 105 = 65 kg;
- hypersthenic (tare da kashi mai nauyi) yana lissafin nauyin al'ada kamar haka: (170 - 105) + 10% = 65 + 10% = 65 +6.5 = 71.5 kg.
Ya kamata a ninka wannan adadin ta hanyar yawan nau'o'in furotin, wanda aka tanadar a rabon mutum a kowace rana. Ga wadanda ba su wasa da wasanni da kuma jagorancin salon rayuwa ba, wannan adadi ne 1-1.2 g na gina jiki a kowace kilogram na nauyin jiki. Sabili da haka muna samun tsarin gina jiki na yau da kullum, wanda aka lissafi a kowannenku.
Aminiya yau da kullum don dan wasan
Saboda haka, darajar al'ada da aka samo ta hanyar Bork (tare da gyara don nau'in jiki) yana karuwa ta hanyar haɗakarwa mai dacewa:
- lokacin horo sau 3 a mako - 1.6 g na gina jiki da 1 kg;
- lokacin da horarwa sau biyar a mako - 1.8 - 2 g na gina jiki ga kowane 1 kg.
Ee. don wani yarinya mai tsaka-tsaka mai tsaka-tsaka da matsayi na 170 da nauyin kg 65 (ba tare da ainihin ainihin) ba, lissafi zai kasance kamar haka: 65 * 1.6 = 104 grams na gina jiki kowace rana.