Kalkuleta na Kalori
Ƙirƙiri buƙatun kalori na yau da kullun, BMR, TDEE, da manufofin abinci na musamman
Yadda Ake Amfani da Kalkuleta na Kalori
- Zaɓi tsarin awo da kake so (Metric ko Imperial)
- Shigar da jinsinka, shekaru, nauyin yanzu, da tsayi
- Zaɓi matsayin ayyukanka dangane da motsa jiki na mako
- Saita manufar nauyinka (kiyayewa, rage, ko ƙara)
- Idan kana rage/ƙara nauyi, shigar da nauyin da kake so da adadin mako
Fahimtar Buƙatun Kalorinka
Buƙatun kalori na yau da kullun sun dogara da adadin kuzarin jikinka na asali (BMR), matsayin ayyukanka, da manufofin nauyinka. Wannan kalkuleta tana amfani da ingantacciyar dabarar Mifflin-St Jeor don samun ingantattun sakamako.
BMR (Adadin Kuzarin Jiki na Asali)
Kalori da jikinka ke ƙonawa a hutu don ayyuka na asali kamar numfashi, zagayawar jini, da samar da ƙwayoyin halitta. Yana ɗaukar kashi 60-75% na jimlar amfani da kuzari na yau da kullun.
TDEE (Jimlar Amfani da Kuzari na Yau da Kullun)
BMR ɗinka da aka ninka da abin da ke haifar da aiki. Wannan shi ne jimlar kalori da kake ƙonawa a rana guda ciki har da motsa jiki, aiki, da ayyukan yau da kullun.
Daidaiton Kalori
Don rage fam 1 a mako, ƙirƙiri gibin kalori 500 a rana. Don ƙara fam 1, ƙara kalori 500. Kalori 3,500 = fam 1 na nauyin jiki.
Abubuwan Gina Jiki
Rarraba abubuwan gina jiki daidai gwargwado: 30% protin (kiyaye tsoka), 40% carbohydrates (kuzari), 30% kiba (hormones da koshi).
Gaskiya da Rikodin Kalori masu Ban Mamaki
Brain Power
Your brain uses about 20% of your daily calories despite being only 2% of your body weight!
Heart Marathon
Your heart burns about 440 calories per day just by beating - equivalent to running 4 miles!
Calorie Origin
The term "calorie" comes from Latin "calor" meaning heat - originally measured by heating water!
Muscle Metabolism
Muscle tissue burns 6-7 calories per pound at rest, while fat only burns 2-3 calories per pound.
Fahimtar Matsayin Ayyuka
Zaɓi matsayin aiki wanda ya fi dacewa da tsarin motsa jikinka na mako. Ka faɗi gaskiya don samun ingantattun sakamako - wuce gona da iri yana haifar da ƙarin nauyi, yayin da ƙasƙantar da kai yana rage ci gaba.
Zama
Ayyuka Mai Sauƙi
Ayyuka Matsakaici
Aiki
Aiki Sosai
Bayan Nauyi: Fahimtar Yanayin Jiki
Fahimtar yadda nama daban-daban ke shafar metabolism da kuma dalilin da yasa yanayin jiki ya fi nauyi mahimmanci.
Metabolism na Tsoka da Kiba - Fam 1 na tsoka yana ƙona kalori 6-7 a rana a hutu, yayin da fam 1 na kiba yana ƙona kalori 2-3 kawai. Tsoka tana da tsada a fannin metabolism.
Shekaru & Metabolism - Metabolism yana raguwa a zahiri da kashi 1-2% a kowane shekaru goma bayan shekaru 30, galibi saboda asarar tsoka (sarcopenia), ba tsufa ba.
Tasirin Ruwa - Ko da kashi 2% na bushewar jiki zai iya rage metabolism da kashi 10-15%. Ruwan sanyi yana ƙona ƙarin kalori yayin da jikinka ke dumama shi zuwa zafin jiki.
Tasirin Zafi na Abinci - Protin yana ƙona 20-30% na kalori a lokacin narkewa, carbohydrates 5-10%, kuma kiba 0-3% kawai. Wannan shine dalilin da yasa protin ke taimakawa wajen rage nauyi.
Saita Manufofin Nauyi na Gaskiya
Rage nauyi mai aminci da dorewa shine fam 0.5-2 a mako. Saurin gudu yana haɗarin asarar tsoka da rashin abinci mai gina jiki. Saurin gudu yana inganta nasara na dogon lokaci.
Kiyaye Nauyi - Ci a matakin TDEE ɗinka don kiyaye nauyin yanzu. Mayar da hankali kan inganta yanayin jiki ta hanyar horon ƙarfi da isasshen protin.
Rage Nauyi (fam 0.5-2/mako) - Ƙirƙiri gibin kalori na 250-1000 a rana. Haɗa horon ƙarfi don kiyaye yawan tsoka yayin rage nauyi.
Ƙara Nauyi (fam 0.25-1/mako) - Ƙirƙiri rarar kalori na 125-500 a rana. Haɗa tare da horon juriya don haɓakar tsoka maimakon ƙarin kiba.
Muhimman Abubuwan Abinci
Kalori sune mafi mahimmanci don canjin nauyi, amma ingancin abinci yana shafar lafiya, koshi, da yanayin jiki. Mayar da hankali kan abinci gabaɗaya masu wadataccen abinci don samun sakamako mafi kyau.
Ba da Fifiko ga Protin
Yi nufin 0.7-1g a kowace fam na nauyin jiki. Protin yana kiyaye tsoka yayin rage nauyi, yana ƙara koshi, kuma yana da tasirin zafi mai yawa.
Ci Abinci Gabaɗaya
Zaɓi abinci da aka sarrafa kaɗan: kayan lambu, 'ya'yan itatuwa, nama maras kiba, kifi, kwayoyi, iri, legumes, da hatsi gabaɗaya don ingantaccen abinci da koshi.
Kasance cikin Ruwa
Sha gilashin ruwa 8-10 a rana. Samun isasshen ruwa yana tallafawa metabolism, yana rage alamun yunwa na ƙarya, kuma yana inganta aikin motsa jiki.
Lokacin Cin Abinci
Lokacin da kake ci ba shi da mahimmanci kamar abin da kake ci da yawa. Zaɓi jadawalin cin abinci da zaka iya kiyayewa na dogon lokaci, ko abinci 3 ne ko azumi na lokaci-lokaci.
Bibiyar Ci Gaba
Kula da nauyi, ma'aunai, hotuna, da yadda tufafi ke dacewa. Nauyi yana canzawa kowace rana saboda riƙe ruwa, yawan abinci, da sauran dalilai.
Ba da Fifiko ga Barci
Samu barci mai inganci na sa'o'i 7-9. Rashin barci yana rushe hormones na yunwa (ghrelin da leptin), yana ƙara sha'awa, kuma yana rage metabolism.
Ayyukan ƙona Kalori
Gano yawan kalori da ayyuka daban-daban ke ƙonawa ga mutum mai nauyin fam 150 (68kg).
Gudu (6 mph)
372 cal/awa Motsa jiki mai ƙarfi na cardio wanda ke ƙona kalori yadda ya kamata
Hawan Keke (12-14 mph)
480 cal/awa Saurin hawan keke matsakaici, mai kyau don juriya
Iyo (matsakaici)
360 cal/awa Motsa jiki na dukan jiki tare da ƙaramin tasiri a kan gabobi
Horon Nauyi
216 cal/awa Yana gina tsoka yayin ƙona kalori
Tafiya da Sauri
240 cal/awa Motsa jiki mai ƙaramin tasiri wanda ya dace da masu farawa
Horon HIIT
444 cal/awa Tazarar motsa jiki mai ƙarfi don ƙona mafi yawa
Yoga (Hatha)
144 cal/awa Aiki mai laushi da ke mayar da hankali kan sassauci
Tafiya a Dutse
360 cal/awa Motsa jiki a cikin yanayi tare da ƙarfi daban-daban
Gaskiya da Rikodin Kalori masu Ban Mamaki
Gano ilimin kimiyya mai ban sha'awa a bayan kalori, metabolism, da amfani da kuzari a jikin mutum.
Ƙarfin Kwakwalwa
Kwakwalwarka tana ƙona 20% na kalori na yau da kullun duk da cewa kashi 2% ne kawai na nauyin jiki - kimanin kalori 320 a rana don tunani kawai!
Gudun Fanfalaki na Zuciya
Zuciyarka tana ƙona kalori 35-50 a rana ta hanyar bugawa sau 100,000 kawai, tana famfo galan 2,000 na jini a duk jikinka.
Asalin Kalori
Kalmar 'kalori' ta fito ne daga Latin 'calor' wanda ke nufin zafi. An fara auna ta ne ta hanyar dumama ruwa a zahiri a cikin gwaje-gwajen ƙarni na 19.
Gaskiyar Motsa Jiki
Gudun minti 30 yana ƙona kimanin kalori 300 kawai - daidai da babban biredi guda ɗaya ko cokali 2 na man gyada.
Sanyi yana ƙona Kalori
Rawa na iya ƙona kalori 400+ a awa ɗaya yayin da jikinka ke aiki don kiyaye ainihin zafin jiki ta hanyar takura tsoka.
Metabolism na Tsoka
Ƙara fam 10 na tsoka yana ƙara ƙona kalori na yau da kullun da kalori 50-100, har ma yayin barci ko kallon talabijin.
Karyata Tatsuniyoyin Kalori da Gaskiya
MYTH: Kalori 1200 shine lambar sihiri don rage nauyi
Reality: Mafi ƙarancin abinci mai aminci ya bambanta ga kowane mutum. Yawancin mutane suna buƙatar kalori 1400+ don biyan buƙatun abinci da kiyaye lafiyar metabolism. Yin ƙasa da haka yana da illa.
MYTH: Abincin yaudara ko ranakun sake cika abinci suna haɓaka metabolism
Reality: Abinci guda ɗaya mai yawan kalori yana da ƙaramin tasirin metabolism wanda ke ɗaukar sa'o'i 24-48 kawai. Daidaituwa a cikin tsarin gaba ɗaya ya fi mahimmanci fiye da yawan cin abinci na lokaci-lokaci.
MYTH: Cin abinci akai-akai yana sa metabolism ya kasance a sama
Reality: Yawan cin abinci ba shi da tasiri sosai a kan metabolism. Jimlar kalori na yau da kullun da abubuwan gina jiki ne suka fi mahimmanci. Ci a cikin tsarin da zai taimake ka ka tsaya kan manufofinka.
MYTH: Za ka iya hanzarta metabolism da abinci na musamman
Reality: Babu wani abinci guda ɗaya da ke haɓaka metabolism sosai. Koren shayi da abinci masu yaji suna da ƙaramin tasiri. Gina tsoka da kasancewa mai aiki sune ainihin masu haɓaka metabolism.
MYTH: Ƙidaya kalori shine hanya ɗaya kawai don rage nauyi
Reality: Duk da cewa yana da tasiri, ƙidaya kalori ba dole ba ne. Mutane da yawa suna samun nasara ta hanyar sarrafa girman abinci, cin abinci da hankali, ko mayar da hankali kan ingancin abinci maimakon yawa.
MYTH: Yawan cin abinci a ƙarshen mako yana lalata dukan mako
Reality: Jikinka yana amsa tsarin mako gaba ɗaya, ba cikakkiyar yau da kullun ba. Kwanaki biyu masu yawan kalori za a iya daidaita su ta hanyar cin abinci matsakaici a wasu kwanaki.
Tambayoyi da Amsoshi
Yaya ingancin lissafin BMR?
Dabarar Mifflin-St Jeor tana da inganci a cikin ± 10% ga yawancin mutane. Akwai bambance-bambance na mutum ɗaya dangane da kwayoyin halitta, yawan tsoka, da lafiyar metabolism.
Me yasa nauyi na baya canzawa duk da bin kalkuleta?
Nauyi yana canzawa kowace rana saboda riƙe ruwa, yawan abinci, da hormones. Bibiyar yanayin a cikin makonni 2-3. Yi la'akari da daidaita matsayin aiki ko yawan kalori.
Shin ya kamata in ci kalori da na ƙone a lokacin motsa jiki?
Kalkuleta ta haɗa da motsa jiki a cikin matsayin ayyukanka. Kada ka ƙara ƙarin kalori sai dai idan kana yin ƙarin motsa jiki na cardio fiye da yadda kake yi a kullun.
Shin yana da lafiya in ci ƙasa da BMR na?
Gabaɗaya ba a ba da shawarar ba sai dai a ƙarƙashin kulawar likita. Cin ƙasa da BMR zai iya rage metabolism, haifar da asarar tsoka, da kuma haifar da rashin abinci mai gina jiki.
Sau nawa ya kamata in sake ƙirƙirar kalori na?
Sake ƙirƙira kowane fam 10-15 na rage nauyi ko kuma idan matsayin ayyukanka ya canza sosai. Buƙatunka suna raguwa yayin da kake rage nauyi.
Idan ina da wata matsalar lafiya fa?
Yanayi kamar cututtukan thyroid, PCOS, ko ciwon sukari suna shafar metabolism. Tuntuɓi mai ba da lafiyarka don samun jagora na musamman.
Zan iya rage nauyi da sauri fiye da fam 2 a mako?
Rage nauyi da sauri yana yiwuwa amma galibi ba mai dorewa ba ne kuma yana iya haɗawa da asarar tsoka. Mayar da hankali kan fam 1-2 a mako don samun sakamako mafi kyau na dogon lokaci.
Shin dole ne in ci gaba da ƙidaya kalori har abada?
Mutane da yawa za su iya kiyaye nauyi ba tare da ƙidaya ba bayan sun koyi girman abinci da alamun yunwa. Bibiyar lokaci-lokaci tana taimakawa wajen hana sake samun nauyi.
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