Immisa kaloori ayaad u baahan tahay: xisaabinta saddexda tallaabood
Qorshaha kharashka maalinlaha ah, sida loo hagaajin karo waxa miisaanku sameeyo, iyo sababta barnaamijyada ay inta badan u yareeyaan 300 oo kaloori.
Qofna ma sheegi karo tirada saxda ah ee ay ka soo jeedaan. Waxaa jira qiyaas wanaagsan, kadibna waa la hagaajinayaa iyadoo lagu saleynayo waxa miisaanku sameeyo laba toddobaad.
Tallaabada koowaad: kharashka aasaasiga ah
Qaabka Mifflin-St Jeor (oo ah kan ugu saxsan dadka badankood):
- Ragga: 10 × miisaanka ((kg) + 6.25 × dhererka ((cm) − 5 × da'da + 5
- Haweenka: 10 × culeyska + 6.25 × dhererka − 5 × da'da − 161
Tusaale: nin, 85 kg, 180 cm, 35 sano → 850 + 1125 − 175 + 5 = 1805 kcalwaa wax aad u fiican .
Tallaabada labaad: ku dhufashada waxqabadka
- Shaqada miiska, tababar la'aan × 1.2
- Tababarka 133x todobaad × 1.375
- Tababarka 355 × × 1.55
- Tababarka 67× ama shaqada jirka × 1.7
Tusaalaheena oo leh saddex kalfadhiyood: 1805 × 1.55 ≈ 2800 kcal maalin dayactir.
Tallaabada 3aad: hadafkaaga
- Miisaanka oo yaraada: -15 ilaa -20 % → 2250242400 kcal
- Dayactirka: 2800
- Kordhinta muruqyada: +10 % → 3100 kcal
Sababta barnaamijyada ay u dhacaan
- Saacadaha iyo gawaarida socodka ayaa ku badinaya 20-30% gubashada fadhiga.
- Qaababka ma oga cufnaanta muruqyadaada (musqusha badan, gubashada sare).
- Dadku waxay hoos u dhigaan cunto ay qaataan 20-40% marka aysan cabirin.
Marka tirada waa kaliya barta bilowga runta waa waxa miisaanku sameeyo 23 todobaad.
La qabsashada
subax kasta miisaam naftaada oo fiiri celceliska usbuuca. Haddii celceliska uu yahay mid siman hadafkuna yahay in dufanka la lumiyo, yaree 150~200 kcal. Haddii aad lumiso in ka badan 1% miisaanka jirka usbuucii, ku dar 150 kcal.
Qoraalka gaaban
- Qaababka → waxqabadka → hadafka.
- Tirada waa qiyaas, miisaanku waa run.
- ku hagaajinta celceliska todobaadlaha ah, ma aha maalin keliya.
Macluumaad guud, talo caafimaad maaha. Haddii aad qabtid xaalad caafimaad ama xanuun, la hadal dhakhtarkaaga ka hor intaadan bedelin qaabka aad jimicsiga u sameyso.
