Don rasa karin fam, kuna buƙatar sanin yawan adadin kuzari da ke cinye abin da kuke ciyarwa a kowace rana, don haka kuna buƙatar sanin yawan adadin kuzari na asarar nauyi. Dukkan yana dogara ne akan halaye na mutum: jinsi, shekaru, tsawo, nauyi da kuma matakin aiki.
Yadda za a ƙidaya?
Don ƙididdige yawan yawan adadin kuzari na yau da kullum, zaka iya amfani da ma'anar Harris-Benedict. Yawan yawan adadin kuzari ya zama dole don yin aiki na jiki da rike nauyin jiki. Yana da muhimmanci a san cewa wannan lissafi na yawan yau da kullum na cin abincin calories bai dace da mutane masu ƙananan gaske da mutane mai maimaita ba, saboda saboda wannan yana da muhimmanci a la'akari da wasu siffofin mutum na kwayoyin halitta. Don samun wannan tsari, an gudanar da gwaje-gwaje da karatu a kan mutane 239.
Yaya za a san yawan yau da kullum na adadin kuzari?
Don ƙayyade basal metabolic rate (PCB), wato, yawan adadin adadin kuzari don kula da nauyin ma'auni na lissafi kamar haka:
Ga mata: BUM = 447.6 + (9.2 x nauyi, kg) + (3.1 x tsawo, cm) - (4.3 x shekaru, shekaru).
Ga maza: BUM = 88.36 + (13,4 x nauyi, kg) + (4.8 x tsawo, cm) - (5.7 x shekara, shekaru).
Yanzu kuna buƙatar la'akari da matakin aikinku. Ga kowane matakin akwai matakan haɗi:
- idan a cikin rayuwarka babu motsi jiki - 1,2;
- yawan horarwa sau 1-3 a mako - 1.375;
- yawan horarwa sau 3-5 a mako - 1.55;
- korar kowace rana - 1,725;
- Yi wasanni fiye da sau ɗaya a rana - 1.9.
Don samun lambar ƙarshe na bukatar calorie yau da kullum, dole ne a haɓaka BUM da aka samu ta hanyar haɗin aiki.
Misali misali
Mun koyi yawan yawan adadin kuzari na yau da kullum ga wani yarinya mai shekaru 23, wanda girmansa ya kai 178 cm, kuma nauyin kilo 52 yana da nauyi.
BUM = 447.6 + 9.2x52 + 3.1x178 - 4.3x23 = 1379 kcal
Na al'ada = 1379i1.55 = 2137 kcal.
Don rasa nauyi?
Don fara samun waɗannan karin fam, kana buƙatar rage farashin calories yau da kullum da 20%. Ƙananan darajar da kwayoyin zasu iya sarrafawa 1200 kcal. Idan akalla kashi ɗaya daga cikin matakan da aka canza, alal misali, kayi rashin nauyi ko sun yi girma, to, dole ne a sake kididdiga yawan al'ada. A nan irin lissafi mai sauki zai ba ka damar kawar da karin fam.