Yawancin masu yawan gina jiki suna ba da shawara su ƙidaya yau da kullum yawan adadin kuzari da suka ci. Godiya ga wannan zaku iya saka idanu da kuma kula da nauyin ku. Yawancin lokaci an ƙidaya yawan adadin kuzari a kowace rana, ga mata yana da kusan 2100 zuwa 3000 kcal, kuma ga maza daga 2600 zuwa 3200 kcal. Amma don lambar ya zama daidai, zaka iya amfani da tsari na musamman wanda zai taimake ka ka lissafta lambar da ake buƙata da adadin kuzari musamman a gare ku:
Harshen Harris-Benedict
Mata: 655.1 + 9.6 x M + 1.85 x P - 4.68 x G.
Maza: 66.47 + 13.75 x M + 5.0 x P - 6.74 x G, inda:
M - nauyin jiki (kg); P - girma (cm); G-shekaru (shekaru).
Mifflin-San Jerura dabara
Mata:
10 x nauyi (a kg) + 6.25 x tsawo (cm) - 5 x shekaru (shekaru) - 161
Maza:
10 x nauyi (a kg) + 6.25 x tsawo (cm) - 5 x shekaru (shekaru) + 5
Zai fi kyau zabi zabi na biyu, saboda ya fi zamani kuma yana taimakawa wajen la'akari da al'amurran da yawa.
Yawan adadin kuzari don asarar nauyi
Yawancin mata, don kawar da karin fam, suna shirye su yanke calorie ta hanyar 2 ko ma sau da yawa. Wannan ba daidai bane, tun da yawancin yawa, don aiki na al'ada, shine 1200 kcal. Yawan adadin kuzari don rasa nauyi ya zama dole, rage hankali. Da farko, rage shi da 10%, idan babu wani sakamako, to, ta wani kashi 10%, abu mafi mahimmanci baya wucewa mafi ƙarancin.
Tebur calori don wasu samfurori:
Cin abinci ta yawan yawan adadin kuzari
Yanki na yau da kullum wanda zai ba ka damar kawar da karin fam.
- Breakfast. Abinda aka zaba domin abinci na gari shi ne alade da aka dafa a kan ruwa. Kwayoyin carbohydrates na ƙwayar jiki za su suma jiki na dogon lokaci. Don sauƙaƙe tasa, zaka iya ƙara 'ya'yan itace da aka fi so ko berries.
- Abincin rana. Yi kokarin tabbatar da cewa wannan abincin ya cika kuma ya ƙunshi jimloli na farko da na biyu. A cin abincin rana a kan farantinku dole ne ku kasance sunadarai da kuma carbohydrates.
- Abincin dare. Da maraice, ya fi dacewa ku ci wani haske, alal misali, salatin kayan lambu. Idan wannan bai isa ba a gare ka, to, ƙara wasu abincin teku ko nono.
Irin wannan menu zai ba ka izinin rasa nauyi, amma a lokaci guda samun adadin yawan adadin kuzari don aiki na al'ada.