Don kawo siffarsa, dole ne mutum ya cinye yawan adadin furotin, mai yalwa da carbohydrates - BJU. A yau, ana iya sanin nau'o'i daban-daban, ba da damar yin lissafin abubuwan da suka dace. Ana kirga BZH don asarar nauyi ga mata yana da sauƙi, babban abu shine sanin da kuma amfani da matakan da ake ciki. Godiya ga lambobin da aka karɓa, zaka iya ƙirƙirar da kanka a kowace rana.
Yaya daidai ya kirga BZHU don asarar nauyi?
Mutane da yawa sun gaskata cewa za a kawar da kitsen gaba daya, amma wannan kuskure ne, saboda kasancewar su a cikin abinci yana da mahimmanci don ci gaba da kiwon lafiya.
Daidaitaccen fasalin BJU don asarar nauyi:
- Fats - daga yawan adadin kuzari da aka cinyewa bai kamata ya zama fiye da 20% ba.
- Kwayoyin cuta - muhimmiyar bangaren abinci da wannan abu ya kamata ya zama ba fiye da 40% ba.
- Carbohydrates - lambar su ya zama iyakar kuma ƙimar su don asarar nauyi bai wuce 40% ba.
Don yin lissafi na BJU don asarar nauyi, dole ne ka fara lissafin nauyin calori na abinci na yau da kullum. Har zuwa yau, akwai dabarun da yawa da kawai kuke buƙatar canza abubuwan da kuke da shi kuma yin ƙididdiga masu sauƙi ta hanyar ayyuka na ilmin lissafi. Mafi mahimman tsari shine:
Mata: 655 + (9.6 x nauyin ku a kg) + (1.8 x tsawo a cm) - (4.7 x shekaru).
Men: 66 + (13.7 x nauyin jikin ku) + (5 x tsawo a cm) - (6.8 x shekaru).
Bayan ƙididdiga, ana samun adadin adadin kuzari, wanda yake da mahimmanci don kiyaye nauyin da ake ciki. Mataki na gaba shine ninka sakamakon ta hanyar da take la'akari da aikin motar:
- Hanyar rayuwa marar aiki - 1,2;
- mafi kyawun kaya, horo ba fiye da sau biyu ba - 1.38;
- horar da fiye da sau uku a mako - 1.55;
- je zauren sau da yawa sau biyar a mako ko kuna da wahala - 1.73.
Bayan haka, ana samun adadin calori na cin abinci don cikakken wanzuwar kwayoyin. Mataki na gaba - farashin da ya kamata ya karu da 0.8, kuma idan kana son, akasin haka, sami taro, to, coefficient shine 1.2.
Ya kasance don amfani da mahimmanci na lissafin BIO ga asarar nauyi, wanda ya kamata a la'akari da cewa 1 g na sunadarai da carbohydrates ya kamata a dauka a 4 kcal, kuma 1 g na mai - 9 kcal. Tuna la'akari da yawan BZHU, game da abin da muka rubuta a baya, ya kasance ya lissafta:
- sunadarai = (adadin caloric x 0.4) / 4;
- fat = (caloric darajar x 0.2) / 9;
- carbohydrates = (darajar darajar x 0.4) / 4.
Ka yi la'akari da misali ga mace wanda girmansa ya kai 178 cm, nauyi - 62 kg, da shekaru - shekaru 26. Ta yi wasa sau hudu a mako. Lissafi zai zama kamar haka:
- 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
- 1372 x 1.55 = 2127 kcal.
- 2127 x 0.8 = 1702 kcal.
- Sunadaran - (1702 x 0.4) / 4 = 170 g, fats - (1702 x 0.2) / 9 = 38 g, carbohydrates - (1702 x 0.4) / 4 = 170 g.