Cov nab npawb ntawm cov calories tauj ib hnub rau poob phaus. Muab xam los ntawm calorie ntau ntau nyob rau hauv cov khoom noj

Calorie ntau ntau - lub zog uas peb lub cev siv rau nws ib txwm tau hauj lwm. Yuav ua li cas muaj ntau yam calorie ntau ntau rau haus ib hnub twg yuav tsum tau txiav txim los ntawm kev xws li muaj hnub nyoog thiab pw ua ke, tus muaj los yog tsis tuaj kawm ntawv ntawm lub cev kev ua si nyob rau hauv lub neej txhua hnub, ib txoj kev ntawm lub neej.

Qhov no yog vim lub fact tias cov hluas lub cev xav tau kev pab ntau zog rau txoj kev loj hlob thiab kev loj hlob, lub hnub tus nqi ntawm calorie ntau ntau npaum los ntawm cov txiv neej thiab cov poj niam yog cov sib txawv, thiab ib tug txawv tus naj npawb ntawm cov calories siv rau ntau yam kev ua ub no.

Nyob rau hauv kev txiav txim los mus txiav txim tus naj npawb ntawm cov calories tauj ib hnub kom poob ceeb thawj, koj yuav tsum xub xyuas seb yuav ua li cas npaum li cas lawv yuav tsum tau npaum li cas rau qhov nruab nrab neeg. Oobenno rau ib tug neeg uas tsis yog yuav mus poob phaus.

Yuav ua li cas muaj ntau yam calorie ntau ntau rau haus ib hnub twg yog ib txwm rau cov txiv neej?

Thaum tsaug zog txoj kev ua neej, uas tsis yog ib tug kev ua si nawv, cov txiv neej uas muaj hnub nyoog tsib caug xyoo, tsuas yog ob tug txhiab calorie ntau ntau ib hnub twg.

Nrog tib txoj kev ntawm lub neej ntawm ib tug txiv neej ntawm peb caug thiab tsib caug yuav tsum muaj 2200 calories ib hnub twg.

Thiab cov hluas nyob rau hauv peb caug pom zoo txhua hnub cai ntawm 2400 calorie ntau ntau.

Yog hais tias cov txiv neej yog txoj kev ua neej yog muaj mob pesnrab active, piv txwv li, ua ce txhua txhua hnub thiab taug kev mus ko taw rau ib teev ib hnub twg, ces lawv yuav tsum tau ntxiv rau cov saum toj no cov nuj nqis tsis tau rau hauv lub 200 - 400 calories ib hnub twg.

Nrog ib tug active, haib heev txoj kev ua neej txiv neej ntawm kaum yim thiab peb caug xyoo, yuav tsum tau ua raws li txhua txhua hnub nyiaj ntawm peb txhiab calorie ntau ntau. Tus txiv neej tshaj peb caug, koj yuav txo tau qhov no daim duab rau 100 - 200 calories. Ib tug muaj zog nrog txiv neej pw tom qab tsib caug cov neeg sawv cev uas koom nyob rau hauv cov kev ua si, nws yog pom zoo kom haus ntawm 2,500 thiab 2,800 calorie ntau ntau.

Calorie ntau ntau ib hnub twg nyob rau hauv cov khoom uas yuav tsum tau nquag noj cov poj niam

Thaum sedentary tej tshaj li tsib caug tsis xav tau ntau tshaj 1,600 calorie ntau ntau ib hnub twg. Cov poj niam uas muaj hnub nyoog ntawm 26 thiab 50, thiab yuav tsum yog 1800 kcal, thiab cov ntxhais nyob rau hauv 26 thiab - ob txhiab.

Nyob rau hauv loj tsawv active txoj kev ua neej yog cov tib nuj nqis yuav tsum tau nce los ntawm 200 units.

Thiab nrog ib tug tag nrho-fledged ua si ntawm lub nruab nrab txhua hnub tus nqi ntawm caloric kom tsawg rau cov poj niam nyob rau hauv peb caug yog 2400 kcal rau cov poj niam thiab los ntawm 30 mus rau 60, thiab - 2200 thiab rau cov poj niam los ntawm rau caum thiab saum toj no - ob txhiab calorie ntau ntau.

Cov nab npawb ntawm cov calories tauj ib hnub kom poob ceeb thawj, ntawm chav kawm, yuav tsum muaj tsawg tshaj li ib txwm cai. Thiab yog hais tias ib tug neeg xav kom tau zoo dua, nyob rau hauv tsis tooj.

Nyob rau hauv tas li ntawd mus rau cov yam, muab xam rau ntawm calorie ntau ntau ib hnub twg yuav tsum tau raws li tseem nyob rau tus piv ntawm cov nqaijrog, carbohydrates thiab proteins nyob rau hauv cov zaub mov noj. Cov no yog cov tseem ceeb minerals uas muab lub dag lub zog thiab lub zog ntawm lub cev.

Ib tug txheej txheem cej luam ntawm ib txoj lw ntsiab

Thaum koj poob phaus, koj yuav tsum siv zog tsis tsuas mus rau txo tus naj npawb ntawm cov calories noj ib hnub, tab sis kuj yuav xyuas kom meej tias cov calorie ntau ntau no kom faib thiab muab nyiaj pab ntau tshaj cov nyiaj poob haujlwm rau lub cev.

Tus thawj microcell

Carbohydrates - lub ntsiab kev pab ntawm tus kab mob nyob rau hauv cov nqe lus ntawm lub zog. Thiab lawv yuav tsum tau 60% ntawm cov calories noj ib hnub twg.

Carbohydrates yog yooj yim los yog complex, los yog lwm yam - teeb meem thiab pab. Ib tug neeg uas xav kom poob phaus yuav tsum tau noj xwb complex, xws li txiv hmab txiv ntoo thiab zaub, nplej thiab lawv cov khoom. Qhob noom xim kasfes, biscuits, ice cream, cov nplej zom thiab qos yaj ywm (tshwj xeeb tshaj yog kib), nws yog ntshaw kom tshem tawm los ntawm cov khoom noj. Yuav ua li cas yog qhov txawv? Tej yam yooj yim carbohydrates yog sai sai absorbed ntawm lub cev, nws ua rau ib tug ntse sawv nyob rau hauv cov ntshav qab zib. Tab sis nws kuj ntog sharply, tom qab uas ib tug neeg pib xav tias ib tug muaj zog kev tshaib kev nqhis thiab kev qaug zog. Complex carbohydrates yog ua los ntawm lub cev lawm, Ntxiv, lawv muaj ntau noj, piv txwv li satiety tseem rau ib tug ntev lub sij hawm. Nrog lawv assimilation ntawm cov ntshav qab zib tseem nyob ntawm zoo npaum li uas tsis ua hloov mus hloov los nyob rau hauv ob peb vas thiab zoo.

thib ob microcell

Protein - yog cov khoom rau cov qauv ntawm cov kab mob. Tib neeg cov plaub hau thiab rau tes, nruab nrog cev thiab cov nqaij no yog ua los ntawm cov protein nws yog.

Nws txhua hnub tus nqi yuav tsum tau 15%. Ua cov zaub mov nyob rau hauv calorie ntau ntau rau hnub ntawd, kom paub tseeb tias tsawg kawg yog 200 ntawm lawv twb los ntawm protein.

Cov nqaijrog yog tsiaj thiab zaub keeb kwm. Uas yog ib tug xaiv nyob ntawm koj nyiam. Nyob rau hauv lub thiaj li hu ua "tsiaj" cov ntawm no lub qhov cim tseg mineral pom nyob rau hauv loj qhov ntau. Tab sis tsob nroj khoom noj yuav tsum tau noj nyob rau tib lub sij hawm kom tau qhov ntim tsis tau siab tshaj lub siab tshaj plaws pes tsawg tus ntawm calorie ntau ntau ib hnub twg rau poob phaus.

peb microcell

Sibhawm - lub ntsiab tivthaiv rau qhov ua kom ntawm tus tiv thaiv muaj nuj nqi ntawm lub cev. Tsis tas li ntawd, cov cim tseg hais ncaj qha kev koom tes nyob rau hauv metabolic dab.

Rog yuav tsum nyob rau hauv lub txhua hnub khoom noj ntawm 25-30%. Piv txwv li, los ntawm 1000 calories ib hnub twg, 250 yuav tsum faib nws mus rau rog. Txawm li cas los, ntau tshaj ib nrab ntawm lawv yuav tsum tau unsaturated. Lawv hu ua "noj qab nyob zoo". Lawv muaj nyob rau hauv cov mis nyuj thiab khoom muab mis nyuj, ntses thiab neeg rau, txiv roj roj. Tus nqi ntawm cov roj nyeem uas koj xav tau kom txo tau ntau li ntau tau nyob rau hauv cov khoom noj. Lawv yog cov tsis tsuas teeb meem rau lub cev, tab sis kuj pab mus rau nrhiav tau ntawm ntau yam lub plawv cov kab mob.

Peb xav txog calorie ntau ntau thiab poob phaus

Yog hais tias koj xav kom haum, koj yuav tsum paub yuav ua li cas yuav ua li cas muab xam rau ntawm calorie ntau ntau ib hnub twg. Ua li no, koj yuav tsum paub tus xov tooj coj mus rau nws cov ntsiab pauv.

Rau cov txiv neej nws yog ib tug calorie ib kilogram ntawm lub cev hnyav ib teev. Rau lub fairer pw ua ke yog 0.9 calorie ntau ntau rau cov tib kilogram ib teev.

Yog hais tias koj yog ib tug poj niam thiab koj luj 70 kg, lub basal metabolic tus nqi yog xam raws li nram no:

0.9 x 70 kilo calorie ntau ntau x 24 teev. Nws yuav ua tau 1701,6 calorie ntau ntau, sib npaug thiab tau 1702 calories ib hnub twg.

Nyob rau hauv thiaj li yuav xam tus naj npawb ntawm cov calories tauj ib hnub kom poob ceeb thawj ua ntej qhov xav tshwm sim, koj yuav tsum tau hloov lub uas twb muaj lawm mis nyob rau hauv lub ceeb thawj ntawm lub ib tug uas koj xav kom tau txais.

Piv txwv li, koj xav kom luj 60 kilograms.

0.9 x 60 kilo calorie ntau ntau x 24 h = 1296 calorie ntau ntau. Qhov no yog koj hnub tus nqi kom poob ceeb thawj.

Txawm li cas los, cov suav no yeej muaj tseeb rau cov neeg uas muaj tsawg active lifestyles. Nyob rau tib lub sij hawm, yog tias koj ib ce muaj zog, thiab koj yog ib tug txiv neej, ces mus rau lub resulting daim duab yuav tsum tau ntxiv 400 - 500. Yog hais tias koj ib ce muaj zog, thiab koj nyob nraum ib tug poj niam, ces ntxiv lwm 250 - 350 kcal.

Saib xyuas ntawm kev ruaj ntseg ntawm qhov ceeb thawj tsis

Yog hais tias koj yeej muaj ib qho teeb meem nrog hnyav, ces loj hlob nyias xwb nyob rau hauv kev kho mob saib xyuas. Yog hais tias koj cia li txiav txim siab los muab pov tawm ob peb kilos, piv txwv li, rau puam lub caij, nws yuav tsum txaus rau cais los ntawm lub hnub ntawv qhia zaub mov ntawm tej yam yooj yim carbohydrates thiab nyeem nqaijrog thiab ntxiv ntau lub cev ua si rau hauv lawv txhua hnub.

Poob ceeb thawj yuav tsum pab txhawb kom muaj kev noj qab nyob thiab kev zoo nkauj, tsis txhob ua mob rau lawv.

Thaum ib tug heev sai poob zoo heev cuam tshuam rau daim siab. Tom qab tag nrho, peb ntxub rog yuav tsis hlawv thiab tsis ploj ntawm lub cev, raws li lawv xav tias, lawv tsuas ua rau hauv lwm yam tshuaj hais. Tus thawj kos npe rau ntawm ib tug excessively sai poob - lub tsos ntawm fatty acids nyob rau hauv cov ntshav ntshav nyob rau hauv loj qhov ntau. Nws yog rau nws tshuaj lom, thiab lub siab mus rau lub cawm thiab yuav pib ntxuav cov ntshav. Cov nqaijrog twb piling nyob rau hauv nws, tab sis nyob rau hauv ib tug txawv daim ntawv no. Qhov no tej zaum yuav zoo ua rau mob npuas paug ntawm lub siab, thiab los yeej muaj, raws li koj paub, tuag.

Nyob rau hauv kev txiav txim kom poob ceeb thawj, tsis txhob yuav tsum tshaib plab los yog yuav ua muaj kev tshwj xeeb npaj. Nws yog tseem leej twg tsis profit. Tsis txhob cia siab rau advertising rau ntawm lub txuj ci tseem ceeb-cov txhais tau tias los ntawm uas koj yuav noj tag nrho cov koj xav tau, dab tsi thiab nyob rau tib lub sij hawm loj hlob nyias. Qhov no tsis tshwm sim. Lub cev tsis tau fooled. Cia li xav tau los tswj koj tus kheej kom txhua txhua hnub siv ntau calorie ntau ntau tshaj qhov uas koj haus. Los ntawm exhausting cov pluas noj, cov lwm yam, cov plaub hau ntog tawm, rau tes deteriorate. Fasting nyhuv dejnum rau hauv lub plawv thiab cov nqaij ua hauj lwm.

Nyob rau hauv tas li ntawd los tsom kwm qhov nqi koj tshuav ntawm kab keeb, peb yuav tsum tau siv qhov yuav tsum tau npaum li cas ntawm fiber thiab dej ib hnub twg. Nws yog ib advisable mus noj txhua txhua hnub nyob rau tib lub sij hawm. Rau cov neeg poob phaus yog zoo meej mov noj nrog rau lub xeem noj mov ntawm peb - peb thiab ib nrab teev ua ntej yuav mus pw. Ua ntej yog nqus tau cov ntawv qhia zaub mov nyob rau hauv ua ntej xyuas lub rooj calorie khoom thiab nqi lawv qhov tsim nyog micronutrients. Ua cua, noj qab nyob zoo, kuas thiab zoo nkauj khoom noj khoom haus.

Nco ntsoov hais tias poob phaus yuav tsum muaj kev nyab xeeb thiab kev xyiv fab thiab yooj yim.