Simple math: How to count calories to lose weight

Kubva kune caloric zvakagadzikana zvekudya uye mararamiro, kwete mararamiro ako chete, asiwo hutano hwako hunoenderana. Iwe unoda kuziva here kuti ungawana sei chimiro chakanaka nekubatsira muviri? Tichakudzidzisa kuti ungaverenga sei makorikiti ekurema kuora uye kuita chirongwa chekudya kwevhiki kwemaawa mashoma. Tora peni, mashizha, iyo calculator uye enda! Deredza uremu zvakanaka!

Chii chinonzi metabolism uye chii chinoita mukuderedza uremu?

Metabolism (metabolism) ndiyo nhamba yemakoriori pazuva iro muviri unodya kuti urambe uine utano hwehupenyu. Iyoyo iyo nhamba yemakoriyumu ayo aunoda kuti uwane mwoyo wakakwana, Utachiona, Chiropa uye hukama. Kazhinji, ichi chiyero 1200-1300 makoriori pazuva.

Kuwanda kwemakoriori ane makhahydrates kunounza kuwandisa, mapuroteni - kusvika kune zvakasara zvemasimba. Kushayikwa kwekoriyamu kunoratidzirwa neutera, chizivo, kusagadzikana kweropa rekudya, kuderedza metabolism. Zvokudya zvakakwana uye kushandiswa kwemasvondo anodarika 1200 kcal pazuva, iyo inoguma kweinopfuura kwevhiki, inokonzera kukanganisa kwehutano hwakakura uye inobatsira kuwedzera kuwanda mushure mokusiya kudya.

Nzira Yokuverenga Namareji Kuti Ureruke Kurema

Kune miviri miviri yekuverenga metabolism: Harris-Benedict uye Muffin-Georget.

Maererano neHarris-Benedict rondedzero:

OOV = 655.1 + (9.6 * kurema, kg) + (1.85 * urefu, cm) - 4.68 * (zera)

Muenzaniso: musikana anorema 50 kg, kureba 165 cm, makore 21. Maererano neCXB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / zuva

Nenzira ye Muffin-Geor:

OOV = 9.99 * kurema, kg + 6.25 * urefu, cm - 4.92 * makore - 161

Muenzaniso: musikana anorema 50 kg, kureba 165 cm, makore 21. Maererano ne M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / zuva.

Nokuda kwechokwadi, tinotora zvigadziro zvegoridhe zvemigumisiro (1300 kcal) uye tichiwedzera nemutengo wekuita:

• nekuda kwekusaita (kudya donuts pamberi peTV kunze kwekudavira kwemitambo) - 1,2
• nokuda kwekuita-kushanda (kurayira mangwanani + masikati kwemaminitsi 15) - 1.3
• yemitambo minichok (kurovedza 3-5 nguva pavhiki) - 1.5
• yezvenyanzvi yemitambo (mutoro zuva rimwe nerimwe kaviri) - 1,8-1,9

Muenzaniso: musikana wedu ane usimbe, anongotora chete, saka tinotora chimwe chinhu che 1.3. Mazuva ese mashandisirwo emagetsi: 1300 * 1.3 = 1690 kcal.

Nzira yekuverenga sei makoriyori kuti uwane uremu? Zviri nyore: tora 10-15% yezuva rega rega kushandiswa kwesimba uye zvichibva pane chiyero ichi, ita kudya kwevhiki. Mushure memavhiki, simira pachiyero uye ugoita kudya kwekupedzisira kwevhiki inotevera, uchifunga nezvekudarika 10% yevhangeri yekoriki yehutano nechiremera chemuviri.

Zvinokosha! Usaenda pasi pe1200 koriori pazuva. Ne mitambo yakasimba, kuderedza kudya kwezuva nezuva kwekurema kwemazivi ne100-150 kcal chete.

Nzira yekuita kudya ne calori kuverenga

Nokuti kudya kwakakwana kwezivo pamusoro pezuva nezuva makoriro hazvikwani. Chikafu chakakwana chekuresikirwa kwemaviri kunobva pachidimbu chakanaka cheprotein, mafuta uye makhahydrates. Ngatitangei kudzidza kuverenga makoriyori kuti uwane uremu uye hutano hunobatsira.

• Protein:
• nekuda kwehupenyu hwehupenzi 1 g pa 1 kg yekutema;
• nokuda kwekuita mabasa mashoma 1.5 g pa 1 kg yekutema;
• yekudzidzisa 3-5 kanomwe pavhiki uye chiyero chakarehwa 1,8-2,5 g pa 1 kg yehuremu.
• Mafuta: 1 g pa 1 kg yezviremera;
• Carbohydrates: 5 g pa1 kg yehutatu hwemuviri.

Muna 1 gramu mune kcal:

• protein - 4 kcal;
• mafuta - 9 kcal;
• carbohydrates - 4 kcal.

Muenzaniso:

Tinofunga nezvokudya kwemazuva ose emapurotini, mafuta uye makhaidhaidhi yemusikana wechidiki ane basa rinorema 50 kg:

• B (1.5 * 50 * 4) = 300 kcal;
• † (1 * 50 * 9) = 450 kcal;
• Y (5 * 50 * 4) = 1000 kcal.

Zvose: 1750 kcal pazuva rehupenyu uye hutete hwakasimba.

Asi 50 kg musikana haana kuronga, saka tichabvisa ma carbohydrates nemafuta:

• B (1.5 * 50 * 4) = 300 kcal;
• † (0,8 * 50 * 9) = 360 kcal;
• Y (4 * 50 * 4) = 800 kcal.

Zvose: 1460 kcal kuti uwedzere kuwedzera uremu, asi kwete kurasikirwa nemasisita mashoma.

Zvinokosha! Paunofunga makoriro ezvokudya, usakanganwa pamusoro pehuwandu hwemazuva ose mukati mezvinodiwa:

• mapuroteni - 15-20%
• mafuta - 20-30%
• carbohydrates - 55-65%

Kuti uremerwe uremu, cheka kudya kweakagidhyidhari nemafuta, siya mapuroteni nemazana akafanana kana kuwedzera 5-10%. Kana iwe uchida kuzadza, pane zvinopesana, wedzera puroteni kusvika ku40-50%, muyero wemakori. Hazvibviri kubvisa mafuta nemakhahydrates ane ruzivo, njodzi yekuvhuna chirwere chekudya uye kuwana boka rezvirwere.

Nezve mapuroteni zvokudya muzvokudya, zvishoma, verenga apa .

Nzira yekuverenga makamori kuti uwane uremu: calori tafura yezvokudya + menyu yezuva

Iye zvino unonzwisisa kuti unorema sei, kuverenga makoriyori, asi pano pane mubvunzo: ungashandisa sei ruzivo urwu pakuita uye kuverenga makoriro ekurema kurasikirwa nekoriori tafura yezvigadzirwa. "

Pane zvingasarudzwa zviviri:

1. Tinofunga nezvekoriori yehuwandu hwechigadzirwa chimwe nechimwe mufiriji uye pane mashefu ezvitoro. Inguva refu uye inotyisa, uye kazhinji inopera.
2. Kuti uzive nezvezvigadzirwa zvekudya kwakakodzera , nyora mamiriro ekufungidzira kwezvokudya zvinovaka muviri uye kuverenga koriori yezvokudya zvakagadzirirwa.

Menyu yezuva racho

Sarudza nzira yepiri uye svongedza kudya.

1. Chikudya chamangwanani: oatmeal pamukaka neuchi uye mazambiringa akaomeswa
2. Snack: sweet and sour aple + kefir 1% 250 ml;
3. Zvokudya zvemasikati: phariji yeghakheheat nemiriwo yakabikwa + nyama inodhakwa nevasikana vasina zvikopa + slice yechingwa chechingwa;
4. Snack: mapanikeki fritters / fitness maokie pamwe netii teti - 2 pcs;
5. Kudya.

Zvikamu zvakatarwa ne100-200 gramu.

Calorie zvinyorwa nezuva:

• kambodzwa: 400 kcal;
• snack: 170 kcal;
• masikati: 600 kcal
• snack: 110 kcal;
• Kudya: 270 kcal.

Zvose: 1550 kcal / zuva.

Pamusoro pehupenzi hwekoriori kuverenga

Kudzidza kugadzira menyu hakusi nyore zvachose. Mazuva mashomanana, uye maziso ako achaongorora zvokudya kwete sezvokudya uye chinonaka, asi sechinobatsira uye yakakwirira-koriori. Kwapera vhiki, muuropi yako, pachava nebasa rinokosha rokuverenga makorikori pasina kadhiyuta. Uye ikozvino pamusoro pezvinyengeri:

• Zvigadzirwa zvakawanda uye zviyo zvinotaridzwa muwomu wakaoma;
• iyo koriori yehuta yepasta inofanira kutorwa munyaya ye 100 g yemichero yakaoma, uye inotora 40-50% yemuchina wakagadzirwa. Sezvo kusiyana kwehuwandu hwepasita "yakaoma" uye "mvura" inopesana nechimwe chechipiri;
• kana kudzima uye kubika, miriwo / nyama haurasikirwi nekoriori yehupenyu;
• tei, mvura uye kofi hazvirevi marori. Kana ukawedzera mukaka, uchi, shuga, funga nezvezvinhu izvi chete;
• yezvokudya zvakabikwa zvinowedzera 20% yekoriori inokonzerwa nemafuta;
• Pamusoro pezvokudya zvema-multicomponent, kuverenga koriori yehuwandu hwezvinhu zvakasiyana. Zvadaro kuverenga nhamba yekoriyori kuburikidza nekushandira nekuyeuka, asi zviri nani nyora pasi.