Hia iwi kia pau Calories te ra? Calories Uara Daily

Tino he take wā i teie mahana - te nui e pau i te tangata Calories ia ra. I roto i te meka, katoa matau e ko kaua rangirua te ariā, me te tei runga i ngā āhuatanga maha, pēnei i taimaha, teitei, tau, taumata o te mahi. Hoki te tangata ia e taea te tatau i tenei auau.

Ko te iti hiahia caloric rā

Hoki tātai tangohia i reira e rave rahi tātai. Ko te tuatahi o enei kanohi e te wahine:

• taimaha i roto i kirokaramu, tini i te 10;
• teitei i roto i te inihi whakanuia e 6.25;
• tau whakanuia e 5;
• aru e te tau tuatahi ki te tāpiri i te tuarua, tuatoru, me ka tango -161.

Hei tauira, mō ngā wahine 25 tau o tau, kotahi 70 kg me 170 cm i roto i ngā tātai teitei e whai ake nei:

70 * 10 + 170 * 6,25-5 * 25-161 = 700 + 1062,5-125-161 = 1476,5.

Ko te iti o te Calories e kia pau ia te wahine ra tenei. Ko, pau te pūngao kei i runga i te tukanga pūkoro i roto i te tinana, e te tikanga e kore e waiho e iti iho i tenei ahua mo te mahi hauora o te tinana rōpū rā,.

Hoki nga tangata tātaitanga anake e i roto i te mutunga e kore e hiahia ana ki te tango 161, ka tāpiri 5. Hei tauira, mo te tangata tau 35 tau tau, kotahi 110 kg me 180 cm e titiro tātai roroa rite tenei:

110 * 10 + 180 * 6,25-5 * 35 + 5 = 1100 + 1125-175 + 5 = 2055.

Fakatatau ki ai, ia o tatou e nehenehe e i te kāinga ki te tātai i te nui o te pūngao e pau i runga i te tiaki o tona tinana, ara, ki te ko te tangata i te okiokinga. whakarato ēnei tātai he whakahoki ki te pātai o te nui e pau i te tangata Calories ia ra. auau Daily - ko te pākia, tatau nei i te tātai i runga, me te taumata o te mahi tinana tenei, ko tenei, kua ki tona ake.

Kia pehea te maha Calories te ra e koe i runga i te āhua

Na ko reira e tika ana ki te whakatau i te nui o te pūngao Ahatia te tangata i runga i pākia, me to ratou mahi tinana. Te reira e tauturu ki te tātai āhua te nui e pau Calories ia ra ki te mau tonu to koutou taimaha i te taumata kotahi te tangata.

Ko te kupu, me kia maha nga tātai o mua e te tauwehe:

• 1.2 - mo te āhua sedentary;
• 1.375 - hoki e kore te mea kaha te hunga nei mahi, engari to tatou ki te waiho hākinakina ki te 3 ngā wā i te wiki;
• 1.55 - ka mahi reo, hei tauira te tākaro hākinakina 5 wa he wiki, mahi tari;
• 1.725 - no te kaitäkaro me te hunga nei mahi tā kohakoha tinana;
• 1.9 - ki taimaha mahi tinana i nga ra katoa.

Ko te kupu, kia whakanuia te auau pūkoro basal i te take e tino tika whakaahua ana te āhua noho o nāianei. Ko te maha hua o Calories e hiahia ana koe ki te whakaora taimaha.

Ko tētahi atu tikanga o te tātaitanga

He maha ngā atu tikanga ki te tātai i te nui kia pau Calories ia ra ki te mau tonu taimaha te tangata. Hei tauira, i runga i toharite, pau tangata ia āhua 1 kcal ia manokaramu o ratou taimaha tinana ia haora. Fakatatau ki ai, i roto i te tikanga ki te tātai i te taimaha iti rā me whakanuia e 24.

Hei tauira, mō te wahine kia pau te taimaha 70 kg a tawhio noa 1680 kcal. Otiia e kore e, kua horo a tenei ki pūkete te tohu o te mahi tinana, kia he tika atu me te whāinga i te tikanga tuatahi.

te haapa'oraa i te rātaka

Ko reira ko te huarahi tata ki te whakatau te nui e pau Calories ia ra fakafo'ituitui he tangata. Ka taea te mahi i tēnei i te kitea, e ko, mo te torutoru ra kia pupuri i te rātaka kai.

Hei tauira, i roto i te 10 ra e hiahia ana koe ki te tuhi hua kiritaki katoa, ratou ihirangi caloric me te rōrahi. Ko tenei i runga i te huru e te taimaha tonu o tu. E ai ki te wa whakaritea i muri i hiahia koe ki te tātai i te toharite, me pehea kia pau maha iwi Calories ia ra. Ka taea te i titiro tātaitanga o tenei kaupapa rite tika rite taea, no te mea he rerekē te tinana, me te auau pūkoro i ia rerekē.

Kia pehea te maha Calories e hiahia ana koe ki te ngaro taimaha

Ka rite ki te raruraru o te mōmona i tenei ra he whakapeka, kia tatou e whakarongo ki tenei take. Ko e mo'oni, te tini o te iwi kia pau Calories ia ra ki te ngaro taimaha? Ki te matau ana koe mo te tino koutou pākia turanga, arā te nui o te pūngao e tae i te kau me te kai, me te āwhina ki te mau tonu taimaha.

e kore e me'akai tūtohu ki te whakaiti koi pūngoi kai rā, he mōrahi o te 10%. Ki te kore koe e piri ki tenei ture, e taea ai te kino ki te hauora, ino roa pai-oranga. Ko, haere te tinana ki te aratau mana faaoraraa, te pākia pōturi iho, te mutunga e taea arahi reira ki taonga taimaha.

I runga i te take o te mate taimaha kia whakatata mohio. Hanga māmā reira mo te hunga e arahi i te rātaka kai ki te whakatau te nui e pau i te tangata Calories ia ra. Here taea e koe te kite mārama e ko reira taea ki te whakakore i i te kai ranei kia whakakapia e te kai iti-pūngoi ngāwari.

Me pēhea te ki te tuwha i te Calories

Tuatahi e hiahia ana koe ki te matau e homai pūngao tatou e toru ngā āhuatanga taketake - pūmua, te ngako, me te warowaihā. e kore e taea e tino hoatu ake tetahi tetahi o ratou, no te mea ia huānga e whai wāhi nui i roto i te mahi o te tinana tangata, mate taimaha hauora e taea kahore ratou.

Hei tauira, e kore e he puna anake o te pūngao, engari e tika ana ano hoki mo te waka o ngā matūkai ki te pūtau i roto i te tinana ngako. Pūmua - he rauemi hanga, e taea ana e ia ki waho o te hanganga o te uaua kiko, me te ngaro taimaha, aua, rawa. E tukatuka warowaihā ki pūngao, i te mea e tika ana mo te hauora noa te tangata.

I roto i te kai kia pūmua hakari, te ngako, me te warowaihā i roto i te ōrau e whai ake nei 20/50/30. Ko he mea nui ki te mohio rite te mea matūkai e hiahia ana tatou i runga i te rā, no te mea kia kia waho rawa etahi hua, ki te whakaiti i taimaha.

Calories Whaihua me kino

Ko te nui tino he kore noa te nui e pau i te tangata Calories ia ra mo te ngaronga taimaha, me pehea tomo ratou te tinana. Ko te "kino" me "pai" Calories tenei. Tenei o te akoranga, whakamāramatanga taipe, i roto i te meka, Me ki matau tika te mea kai i roto i te pūngao pau e te tonu, me e takoto i roto i te rāhui.

Hei tauira, he kuware, me te matatini warowaihā. warowaihā Simple - he huka me hua katoa te wahi kei te tū ia, tae atu ki ngā hua. e kore e ratou te faaо, engari he tika mo te mahi o te roro, i roto i ngā rahinga whaitake. Ko, kia kai te iwi warowaihā ohie i roto i te ahua rave i roto i ngā mahi hinengaro - honi, hua. warowaihā Complex - te reira huawhenua me ngā pata, te faaо ratou he wa roa, me te kawe mai painga mōrahi, na e tūtohu ana e kai ratou i runga i te rā.

Ko te taua pā ki te ngako, kihai ko te whai hua te nuinga o enei tipu me te kararehe i tetahi pai mo te tinana. Na reira, ko te kai me i roto i ngā hinu huawhenua, kua kitea e ratou i roto i nati, purapura, avocados.

He aha Calories kia pau hoki te hauora me te ahua ataahua

Na te wāhi matua - te nui e pau i te tangata Calories ia ra mo te mate taimaha me te tikanga mo to ratou utu. I taea reira, hei tauira, kai 1,500 Calories ki huawhenua, hua me pata, me i te wa ano ite nui, me te ngaro taimaha, ranei kai iti pūngoi kai nohopuku, pōhā, me ētahi atu hua kino, me te kupu riro taimaha, me te whakapiki ake i ngako tinana.

Ko te morare ko e ko reira nui e kore anake ki te tātai te horomanga caloric, engari ano ki te tango i reira faufaa, e kore e kawe tetahi hua pai. Ka taea e te mahi koe i tenei anake, ki te mārama te kite koe i nga mea katoa i i kainga tata. He tokomaha amuamu e rawa iti, me te tonu e kore ngaro taimaha kai ratou. Tuhinga ki te kai - e kore ko te ara i roto i tenei, i reira ko te hiahia e nui i roto i te tikanga e kore e ki te wheako matekai tamau, engari e kore e overeat.

Me pēhea te ki te ngaro taimaha kahore patunga

Na, ki te taea ki te whakatau i rite te tini o Calories kia pau i te tangata i roto i te ra, ka taea e ngāwari hanga e koe hōtaka o kai hauora koe. E kore e uaua ki te kitea te ihirangi caloric o ia hua ranei e taea e kitea tenei kōrero i runga i te tākai. Kahore he take ki te noho i runga i te kai, me te whakawhāiti koe ki te kai, haere noa ki te kai whai hua, me te hauora: huawhenua, hua, hua ngako-iti miraka, kai, ika, kaimoana.

Na e taea tatou e faaoti te nui e pau i te tangata Calories ia ra. Ko te auau o ia rā mō ia takitahi, he ranea ki te tautuhi koe i te reira, a ka taea e koe te whakatika i te tahua. A ki kahore he hiahia ki te tahuri ki te mātanga ki te, o te akoranga, e pā ana te take o te taimaha te taikaha te ki pohokore. Otiia e kore e koi me te wā roa-a kia kalorazh nui raro kore whai i te tukanga o te mate taimaha nui ake i 1.5 - 2 kg ia wiki.