Yadda Ake Sanin Yawan Calories Da Ake Bukata

Kuna so ku san adadin adadin kuzari da kuke buƙata kowace rana? Yana da mahimmanci mu fahimci yawan kuzarin da muke buƙatar kiyayewa jikinmu aiki yadda ya kamata. Ta yaya zan san adadin adadin kuzari da nake buƙata? Yana da mahimmin al'amari don samun daidaito da ingantaccen abinci. Ta hanyar ƙayyade adadin adadin kuzari da ya dace da ku, za ku iya cimma burin ku na nauyi, kula da makamashin da ake buƙata, da inganta lafiyar ku gaba ɗaya. A cikin wannan labarin, za mu samar muku da bayanai masu amfani da shawarwari masu amfani don ku iya ƙididdige buƙatun kalori daidai da inganci.

– Mataki-mataki ➡️ Yadda ake Sanin Calories Ina Bukata

Yadda Ake Sanin Yawan Calories Da Ake Bukata

• Mataki na 1: Ƙididdige yawan adadin kuzarin ku na basal (BMR).
• Mataki na 2: Ka tantance matakin motsa jikinka.
• Mataki na 3: Aiwatar da yanayin aiki zuwa BMR ɗin ku.
• Mataki na 4: Yi la'akari da burin ku na nauyi.
• Mataki na 5: Tuntuɓi ƙwararren ma'aikacin lafiya.

Mataki na 1: Ƙididdige ƙimar metabolism ɗin ku (BMR)
Don sanin adadin adadin kuzari da kuke buƙata, dole ne ku fara ƙididdige ƙimar ƙimar basal ɗin ku (BMR). BMR shine adadin adadin kuzari da jikin ku ke buƙatar yin aiki a lokacin hutawa. Kuna iya nemo masu ƙididdiga akan layi waɗanda zasu taimake ku tantance BMR ɗin ku. Dole ne ku shigar da shekarunku, jinsi, tsayi da nauyi. Da zarar ka sami TMB ɗinka, ka adana shi saboda za ka buƙaci shi a mataki na gaba.

Mataki na 2: Ƙayyade matakin aikin motsa jiki
Mataki na gaba shine sanin matakin motsa jiki. Wannan yana nufin yin la'akari da yawan motsa jiki ko yadda kuke aiki a cikin naku rayuwar yau da kullun. Kuna iya zama zaune, ɗan aiki kaɗan, mai matsakaici ko aiki sosai. Zaɓi zaɓin da ya fi bayyana matakin ayyukan ku.

Mataki na 3: Aiwatar da yanayin aiki zuwa BMR ɗin ku
Da zarar kun ƙayyade BMR da matakin motsa jiki, ninka su don samun adadin adadin kuzari da kuke buƙata don kula da nauyin ku na yanzu. Misali, idan BMR ɗin ku yana da adadin kuzari 1500 kuma kuna aiki a matsakaici, ninka 1500 ta hanyar ma'aunin aiki wanda ya dace da matsakaicin matakin ayyuka (misali, 1.55). Sakamakon zai zama adadin kuzari 2325.

Mataki na 4: Yi la'akari da burin ku na nauyi
Idan kuna nufin rasa nauyi ko ƙara nauyi, dole ne ku daidaita adadin adadin kuzari da kuke cinye kullun. Don rage nauyi, Ya kamata ku haifar da ƙarancin kalori ta hanyar cinye ƙananan adadin kuzari fiye da yadda kuke buƙata. Don samun nauyi, dole ne ku ƙirƙiri ragi na caloric ta hanyar cinye adadin kuzari fiye da yadda kuke buƙata. Tuntuɓi ƙwararren kiwon lafiya don takamaiman shawarwari dangane da burin ku.

Mataki 5: Tuntuɓi ƙwararren lafiya
Idan kuna da tambayoyi ko buƙatar ƙarin jagora game da adadin kuzari da kuke buƙata, yana da kyau koyaushe ku yi magana da ƙwararrun kiwon lafiya, kamar likita, masanin abinci mai gina jiki ko mai cin abinci. Za su iya kimanta halin da ake ciki na mutum ɗaya kuma su ba ku shawarwari na musamman don cimma burin lafiyar ku da nauyin nauyi.

Ka tuna cewa wannan jagora ne kawai don taimaka maka ƙayyade adadin kuzari da kuke buƙata. Kowane mutum na musamman ne kuma yana iya bambanta a cikin bukatun kalori. Yana da mahimmanci koyaushe ku saurari jikin ku kuma kuyi gyare-gyare kamar yadda ya cancanta.

Tambaya da Amsa

Ta yaya zan san adadin adadin kuzari da nake buƙata kowace rana?

1. Yi lissafin ma'aunin girman jikin ku (BMI)
2. Ƙayyade matakin aikin ku na jiki
3. Yi amfani da dabara don ƙididdige bukatun kalori na yau da kullun

Menene dabara don lissafta bukatun kalori na yau da kullun?

1. Tsarin Harris-Benedict: ga maza: 66 + (13.75 x nauyi a kg) + (5 x tsawo a cm) - (6.75 x shekaru a cikin shekaru). Ga mata: 655 + (9.56 x nauyi a kg) + (1.85 x tsawo a cm) - (4.68 x shekaru a cikin shekaru).

Ta yaya zan iya tantance matakin motsa jiki na?

1. Gano matakin ayyukanku: zaune, ɗan aiki kaɗan, matsakaicin aiki, mai aiki sosai.
2. Sanya ma'aunin aiki zuwa matakin ku: sedentary (1.2), dan kadan mai aiki (1.375), matsakaicin aiki (1.55), mai aiki sosai (1.725).

Menene abubuwan da ke tasiri ga bukatun caloric?

1. Shekaru
2. Jinsi
3. Nauyi
4. Tsawo
5. Matsayin aikin jiki

Ta yaya zan iya ƙara yawan adadin kuzari na?

1. Ƙara girman rabo
2. Ƙara abinci mai yawan kalori a cikin abincinku
3. Zaɓi don ƙarin abinci mai yawan kalori
4. Ƙara lafiyayyen kitse a cikin abincinku

Ta yaya zan iya rage yawan caloric dina?

1. Sarrafa sassan
2. Zaɓi abinci mai ƙarancin kalori
3. Rage cin abinci da aka sarrafa da sukari
4. A sha ruwa maimakon abin sha mai zaki

Ta yaya zan iya kiyaye ma'aunin kalori mai lafiya?

1. Zabi daidaitaccen abinci iri-iri
2. Ji daɗin motsa jiki na yau da kullun
3. Kula da yawan caloric ɗin ku kuma yi gyare-gyare idan ya cancanta
4. Nemi goyon bayan ƙwararru da jagora idan kuna buƙatarsa

Menene haɗarin cin abinci da yawa ko kaɗan?

1. Yawan adadin kuzari: kiba, kiba, cututtukan zuciya.
2. Karancin kalori: rashin lafiyan nauyi, rashin kuzari, rashin abinci mai gina jiki.

Menene shawarar calori na yau da kullun?

1. Matsakaicin abincin caloric: 2000-2500 adadin kuzari a rana ga mata. 2500-3000 adadin kuzari a rana ga maza.
2. Waɗannan shawarwarin na iya bambanta dangane da shekaru, matakin aiki da sauran abubuwan mutum ɗaya.

Zan iya amincewa da aikace-aikacen hannu da masu lissafin kan layi don tantance buƙatun kalori na?

1. Ee, muddin kuna amfani da amintaccen tushe kuma ku tabbatar da daidaiton app ko kalkuleta.
2. Aikace-aikace da ƙididdiga na iya zama da amfani don samun ƙayyadaddun ƙididdiga na buƙatun kalori, amma yana da kyau a tuntuɓi ƙwararrun kiwon lafiya don ingantaccen kima.