Kalori nawa kake bukata: a lissafi na matakai uku
Tsarin kashe kudi na yau da kullum, yadda za a daidaita shi da abin da sikelin yake yi, kuma me yasa aikace-aikacen sau da yawa suna da adadin kuzari 300.
Babu wanda zai iya gaya maka ainihin adadin daga saman kawunansu. Akwai kyakkyawan kimantawa, sannan kuma daidaitawa bisa ga abin da sikelin ya yi a cikin makonni biyu.
Mataki na ɗaya: Ƙididdigar asali
Tsarin Mifflin-St Jeor (mafi daidai ga mafi yawan mutane):
- Maza: 10 × nauyi ((kg) + 6.25 × tsawo ((cm) − 5 × shekaru + 5
- Mata: 10 × nauyi + 6.25 × tsawo − 5 × shekaru − 161
Misali: mutum, 85 kg, 180 cm, shekaru 35 → 850 + 1125 − 175 + 5 = 1805 kcalKa yi tunani .
Mataki na biyu: ninka ta aiki
- Aikin tebur, ba tare da horo ba × 1.2
- Koyarwa 133× a mako × 1.375
- Aikin horo 3×5 × × 1.55
- Koyarwa 67× ko aikin jiki × 1.7
Misalinmu tare da zaman uku: 1805 × 1.55 ≈ 2800 kcal wata rana don kiyayewa.
Mataki na uku: burin da kake da shi
- Rashin kitse: -15 zuwa -20 % → 2250242400 kcal
- Kulawa: 2800
- Ƙarfin tsoka: +10 % → 3100 kcal
Dalilin da yasa aikace-aikacen suka rasa
- Agogo da masu gudu suna ƙididdige ƙonawa na zaman da kashi 20-30%.
- Tsarin ba ya san yawan tsoka (mafi yawan tsoka, mafi ƙonawa).
- Mutane suna rage yawan abincin da suke ci da kashi 20 zuwa 40% idan ba su auna ba.
Saboda haka da lambar ne kawai wani farawa gaskiya ne abin da sikelin ya aikata a kan 23 makonni.
Daidaitawa
Ka auna kanka kowace safiya kuma ka lura da matsakaicin mako. Idan matsakaicin ya daidaita kuma makasudin shine asarar mai, yanke 150200200 kcal. Idan ka rasa fiye da 1% na nauyin jiki a mako, ƙara 150 kcal.
Gajerun bayanai
- Tsarin → ma'aunin aiki → manufa.
- Adadin ƙididdiga ne; sikelin gaskiya ne.
- Ka daidaita ta hanyar matsakaicin mako, ba rana ɗaya ba.
Bayani na gaba ɗaya, ba shawara ta likita ba. Idan kana da wata cuta ko kuma ciwo, ka tuntuɓi likitanka kafin ka canja salon motsa jiki.
