Yadda yin lissafi BZHU: fasali, matsayin da shawarwari

Don kula da motsa jiki da jini, tsoka ko kafa na cin nasara nauyi asara mutum dole sarrafa ka rage cin abinci, san yadda za a lissafta BZHU, domin sanin da makamashi da kuma sinadirai masu darajar kowane abinci cinye. A hankali kallon da canje-canje a cikin jiki nauyi slimming mutane kokarin da sauri zuwa rabu da karin kilo, bita your abinci da kuma rage ta sinadirai masu darajar. Amma wani lokacin sha'awar m sakamakon taka m wargi da su. Me ya sa?

A tushe darajar da abinci da

A tabbatacce sakamakon nauyi asara za a iya cimma ta dace lissafi na caloric ci da makamashi darajar kowane daga cikin amfani da kayayyakin. Ƙin ci, debilitating yajin cin abinci da kuma m na daya-rage cin abinci ne ba kawai cutarwa ga jiki, amma sau da yawa sa m majiyai na rashin jin daɗi. A lokaci guda m rabo na amfani gyara a abinci na samar da jiki da zama dole adadin kuzari ga wani cikakken rayuwa yayin da rasa nauyi taimaka wa kowa ya gina su mafarki adadi, a amince yin kawar da karin kilo. Mai sana'a shawara, gaya yadda za a lissafta BZHU ga mutane su kula da nauyi, yana neman gina tsoka ko rashin nauyi, da farko nasaba WHO matsayin for dace abinci mai gina jiki. A cewar kwararru, mutum kiwon lafiya da kuma aiki ya dogara ne a kan kullum ci na gina jiki (1 g da 1 kg jiki nauyi), mai (1.1 g a cikin wannan girma) da kuma carbohydrates (4G, bi da bi). Wannan asali rabo BZHU daidai da "corridor" - daga 10 zuwa 15% gina jiki, 30 to 35% kitsen da 50 zuwa 60% carbohydrate. Amma da yawa fitness masu horon bayar da shawarar da zargin kafin ka lissafi BZHU ga nauyi asara, amfani da makirci: 30-35% gina jiki, 10-15% m, 50-60% carbohydrate. Ko kowa da rabo: 30/20/50. A wannan dabara, da furotin da aka sanya uncharacteristic makamashi aiki maimakon kitse.

A labarin da "zinariya" nauyi asara makircinsu

Domin ya kula da wata al'ada nauyi, masana a kan gargajiya aboki BZHU grams aka samu - 1: 1: 4. Wannan kudi kashi ne kamar haka: 14/31/55, kuma a total na 2400 da adadin kuzari. Nutritionists yi imani da cewa for tasiri nauyi asara marasa lafiya da cewa abin da ake ci makamashi za a iya rage da rabi, to 1200 kcal. Rage kullum kudi na sunadarai ba bai yiwu, saboda haka, an yanke carbohydrates da fats. Daga cikin rabo na 4/9/16, wanda ƙara har zuwa 29, 14 don ware, subtracting raka'a daga Fat 5 da kuma 9 - daga carbohydrates. A sakamakon haka, shi bar 4/4/7, cewa yawan nufi 27/27/46. Rage kitsen da Ƙididdigar sunadaran da carbohydrates, kwararru ya kawo a duniya dabara, taimaka wajen sanin yadda za a lissafta BZHU slimming: 30/20/50. Amma wannan makirci yana aiki ne kawai don kalori rage cin abinci na 1,200 raka'a! A halin yanzu, Cibiyar Gina Jiki raguna kafa ta daman rates na amfani ga ya fara tasawa: gina jiki - ba kasa da 70-105 g (10-15% na rage cin abinci da rana), kuma mai da wani m nauyi a grams, amma 30-35% na makamashi ci. Bambanci a cikin adadin na gina jiki saboda da mutum jiki aiki.

Popular rabo lissafi dabara na gina jiki a rage cin abinci

Don lissafi BZHU kudi a kan tushen da biyu kowa dabarbari - da Harris-Benedict (samarwa a shekara ta 1919 da kuma modified da ya Sahaban) da kuma Mifflin San Zheora deduced kawai kwanan nan (a 2005), kana bukatar ka yanke shawara wanda daya ne rasa nauyi more. Ga mutanen da suka yi watsi da wasanni da kuma fi son m abin shagala kawai motsi coefficient (CP) yayi dace da 1.2. ga waɗanda suka tsunduma a cikin matsakaici motsa jiki (3 sau a mako), shi yakan zuwa 1.375. horar da wuya (5 sau a cikin kwanaki 7) kamata a yi la'akari CP = 1,4625. All manual ma'aikata, wanda yayin da har yanzu m game da ƙarfi horo, shige KP 1,6375. tsunduma maida sau da yawa a rana - 1.725. amma idan wannan aiki jadawali na horo da kuma ƙara wani jiki aiki, da manual za su yi girma zuwa darajar 1.9. Dukansu makircinsu kirgawa farko makamashi ci yin amfani da wannan siga. A cikin farko (Harris-Benedict) lissafi ne kamar haka: 655.1 + 9.563 x nauyi a kg + 1.85 x tsawo a cm - 4,676 x shekaru. A sakamakon haka ne sai ta yawaita da KP. Wannan count yana da kananan kuskure ga zamani mutum (game da 5%), duk da haka mafi dieticians amfani da biyu dabara. Sanin tsawo da nauyi ne kuma zai yiwu yin lissafi da asali metabolism (CWA) makirci Muffin-Dzheora (as ma kira - dabara Mifflin San Zheora) Women: 9.99 x nauyi a kg + 6.25 x tsawo a cm - 4,92 x shekaru - 161; ga maza: 9.99 x nauyi a kg + 6.25 x tsawo a cm - 4,92 x shekaru + 5. A kullum caloric bukatar ya zama daidai ga samu dabi'u, to wanda dole ne a kara 10% na asali metabolism (makamashi amfani domin abinci narkewa) da kuma Naira Miliyan Xari da aka yawaita da coefficient aiki: SEC = (CWA x BOV + 0.1) x KP.

Lokacin da ka lissafi makamashi ci a wannan hanyar da mutum zai iya tsare ka nauyi, amma ya rasa nauyi kana bukatar ka ƙirƙiri wani gaira, Munã rage ta daga 500 kcal. Ga wani dadi nauyi asara lissafi da adadin kuzari corridor. Domin wannan ga sakamakon dole ƙara 100 kcal (sama da iyaka) da kuma mu cire daga farko lambobi 250 kcal (ƙananan iyaka). Alal misali, idan rage cin abinci ya zama 1500 kcal (2000 - 500), da ƙananan iyaka da corridor zai zama daidai da 1250 kcal, da kuma na sama - 1600 kcal. Idan akai la'akari da calorific gina jiki: gina jiki (4 kcal) mai (9 kcal) da kuma carbohydrates (3.75 kcal) da 1 gram, bi da bi, wanda zai iya lissafta da adadin kuzari da kuma BZHU adadin kowane gina jiki a rage cin abinci. Sunadaran zai zama 0.3 x 1500 4 - game da 113 g, mai - 1500 0.2 x 9, watau, game da 33 g na carbohydrates - 1500 0.5 x: .. 3.75 (kamar 200 g). Saboda haka, caloric darajar furotin a cikin abinci zai zama daidai da 450 kcal (113 g x 4), fats - 300 kcal (33 X 9), da kuma 750 kcal carbohydrates (3.75 x 200).

sunadaran

Criticism daga wannan hanya na kirga rabo na gina jiki via kullum caloric kula da gagarumin murdiya a abinci, matsanancin yawa sunadarai, fats da kuma rashin karamin adadin carbohydrates. Kafin BZHU lasafta ta dieticians tips manne ga sama hanya, wajibi ne a yi la'akari da cewa wani wuce haddi na sunadaran take kaiwa zuwa: ƙãra load a kan kayan ciki (musamman hanta da koda sha); kara maida hankali urea a cikin jini. putrefactive dyspepsia (Rotting sunadarai a ciwon). wuce kima load a kan narkewa kamar fili. Yawan furotin a cikin abinci ne contraindicated ga mutanen da fama da ciwon sukari (irin 2), wanda sau da yawa ya faru a kiba.

fats

Rage daga cikin m yanayi domin tsakiyan nonon na mai-mai narkewa bitamin A, D, E, da K take kaiwa zuwa rushewa daga su samar da makamashi da kuma roba aiki. Tabarbarewar fata, gashi kuma kusoshi - bayyanannar bayyanuwar rashi na kitse da kuma bitamin. Hypovitaminosis A - wannan "dare makanta», D - ciki, gajiya, tsoka rauni, ganewa da matsaloli, osteoporosis, ciwon sukari, da kuma kiba, E - rage ta antioxidant sakamako, thrombus samuwar, da cin gaban atherosclerosis. K - karu a jini clotting, ta ƙara capillary permeability, tabarbarewar nama farfadowa. Fat ne sau da yawa ake kira "asiri" na mace kyakkyawa. Fitness masu horon sau da yawa kira da BZHU lissafi, kula da WHO nagartacce kuma hana wuce kima mai raguwa. Ko da sosai m abun da ake ci ƙananan m madauri muhimmanci na gina jiki amfani - 0.8 g da 1 kg jiki nauyi. Don rage caloric ci saboda mafi amfani da lafiya fats (kayan lambu mai) da kuma rage adadin azumi carbohydrates.

carbohydrates

A mafi muhimmanci da aka gyara daga cikin wadannan abubuwa - da kuma disaccharides monosaccharides. Su auna tabbatar da cikakken aiki na murdede tsarin, yana ƙarfafa shi da kuma yin aiki maida. Tare da rashin wadannan abubuwa slimming kwarewa total sha, ciwo, matsalar aiki na samfur na tsakiya m tsarin. A cikin hali na wuce haddi da carbohydrates zuwa mutum ya razana su kiba, ciwon sukari da kuma matsalolin da narkewa kamar tsarin. An sani cewa wadannan aka gyara samar da makamashi ga jiki kayayyakin, kuma ku ciyar da kwakwalwa, don haka rage cin abinci ya zama wani isasshen adadin hadaddun (indigestible) ko jinkirin carbohydrates, bada ƙarfi ne, kuma jikewa. A sauri sauki carbohydrate ci ne mafi kyau wajen rage su kuma ba ci da rana, lokacin da jiki ne mafi predisposed maida su a cikin kitse.

Yadda yin lissafi BZHU slimming

Domin daidai lissafi na rabo na gina jiki a rage cin abinci da kuma wasanni abinci kwararru bayar da shawarar nutritsologii babban siga yi amfani da wani mutum nauyi a kilo. Al'ada da furotin da haka za su sadu da} asashen duniya (1 g da 1 kg jiki nauyi) da ake so kalori gaira (400-500 raka'a) generated saboda isasshen akan rage kitse da kuma carbohydrates. Rage bukatar zama a gwargwado ga, kuma a take hakkin da norms na kan iyaka ya zama da muhimmanci WHO shawarwari, canza overall kalorazh. Kawai a cikin wannan hanya za su iya daidai lissafi da adadin BZHU ba tare da samar da rashin daidaituwa a rage cin abinci, kuma a sakamakon, rasa nauyi zai faru kage da kuma a amince ga kiwon lafiya. Kawai ga 'yan wasa, dogon lokaci tsunduma a ƙarfi horo, mutanen da suke da abokai da wasanni duk rayuwarsa, da tsari na gina tsoka da kona subcutaneous mai (jiki-bushewa) da ake dangantawa da ya karu amfani da ramammu gina jiki, tare da raguwa a adadin carbohydrates a cikin rage cin abinci. Wadannan ayyuka suna gudanar a tare da tare da shawarwari da dukan shirin, don haka a lokacin da matsakaici motsa jiki masana ba da shawara don amfani da su da kanka.

BZHU: yadda za a lissafta su lambar a daya tasa

Bayan aikatã game da calorie kullum rage cin abinci da kuma kirga makamashi darajar kowane daga cikin gina jiki a rage cin abinci, ya zama dole domin sanin adadin furotin, mai kuma carbohydrates kunshe ne a cikin kowane daga shirye jita-jita. Don lissafi da bukatar hannu kansu da wani arsenal na kayayyakin: kitchen Sikeli, calculators, alluna kalori raw abinci - da kuma yin abinci diary. Za su taimaka wa lissafi BZHU jita-jita sau daya, kuma a nan gaba don amfani da shirye-sanya dabi'u. Bugu da kari, cikin blog zai zama tushen bayani game da cin halaye, wanda a cikin hali na take hakki zai iya ko da yaushe a yi gyara ba. Don fara da auna duk kayayyakin da lissafi su duka caloric darajar, ciki har da samar da makamashi da darajar da na gina jiki a raw siffan. Har ila yau sani shirya abinci nauyi (subtracting da nauyin da kwanon rufi ake bukata). Ruwa yana da wani adadin kuzari. Alal misali, da samar da makamashi da darajar 100 grams bushe buckwheat nawa to 336 raka'a, porridge gare dafa da kuma weighs 200 grams, amma sauran kalorazh zauna guda - 336 raka'a. Saboda haka, 100 grams na gama hatsi za a caloric darajar 168 raka'a. A soyayyen abinci da ake ci core samfurin bukatar ƙara kashi 20 cikin dari - makamashi darajar jiƙa up man fetur a lokacin zafi magani. Gasashen kaza zama high-kalori daya bisa uku, da kuma bushe kifi saboda danshi asara - sau biyu. The gishiri, tare da ruwa, babu adadin kuzari. A broth barin wani biyar daga cikin jimlar adadin kuzari na danyen samfurin (20%), wanda Boiled a cikinta (nama, kifi, da kayan lambu ko fungi). Berries da 'ya'yan itace compote ba wani uku na caloric abun ciki (30%).

tips

Fitness masu horon a yi shawarar domin kai kirga mutum rabo BZHU ba ta wuce m dabi'u: gina jiki (a kalla 1 g da 1 kg jiki nauyi), mai (ba kasa da 0.8 g da 1 kg) da kuma carbohydrate - ba kasa da 50 g da rana (a yarda da yanayi na low-carbohydrate abun da ake ci keto m adadin furotin a cikin abinci). Idan fara nauyi na jikin mutum zuwa wani isasshe manyan nauyi asara, da mafi alhẽri riƙe BZHU lissafi, saukarwa (bayan kowane rasa 5-10 kilo).