Yayin da za ku yi tafiya a kan wani gwani na lokaci wanda ya bada shawarar cin abinci maras calories don hasara mai nauyi tare da hypothyroidism , yawancin masana sunyi imanin cewa idan kun kasance a kan abincin da ke hana ƙwayar kalori mai tsanani, ƙila ba za ku ci ba don kula da lafiyar lafiya.
Calories da Metabolism
Lokacin da yake aiki sosai, jikinka yana amfani da abincin da kuke ci domin makamashi.
Lokacin da ka ƙone abincinka, jikinka ya juya zuwa ga mai adana mai tsabta. Idan ka ƙuntata yawan abincin caloric da yawa, duk da haka, jikinka yana wuce wannan tsari na al'ada kuma yana cikin yanayin hoarding ko yunwa. Lokacin da yake a cikin wannan yanayin, jikinka yana riƙe da abin da aka adana ka kuma maimakon juya zuwa ga tsokoki na makamashi. Ba wai kawai asibiti mai hasara ba, amma ragewa a cikin ƙwayar tsohuwar ƙwayar kalolinka na iya rage jinkirin ka. Kyakkyawan ƙwayar ƙaƙƙarfan motsa jiki yana nufin ragewa a cikin abin da ake bukata na caloric yau da kullum. Ta wannan hanyar, yankan da yawancin adadin kuzari za su iya rage ƙwayar ƙarancin ku, da kuma kalubalan ƙoƙarin ku na hasara.
Yawancin Calories nawa Kuna Bukatan Kira?
A gaskiya, kuna buƙatar adadin kuzari don sarrafa ikon ku na jiki da man fetur kowane ƙarin aiki a ko'ina cikin yini. Idan caloric din ya kasa da waɗannan bukatu, a tsawon lokaci, raƙumar calorie zai haifar da asarar nauyi.
Idan yawancin caloric din ya fi abin da kuke buƙatar, yawancin calorie zai haifar da karfin kuɗi.
H HS Jagoran: A cewar Ma'aikatar Kiwon Lafiya da Ayyukan Dan Adam, wata mahimmanciyar hanya ita ce, mazaje masu zaman kansu fiye da 30 suna buƙatar 2,000 zuwa 2,400 da adadin kuzari a rana, kuma maza masu aiki suna buƙatar daga 2,400 zuwa 2,000 calories a rana.
Sedentary mata fiye da 30 yana buƙatar 1,600 zuwa 1,800 da adadin kuzari a rana, kuma mata masu aiki suna bukatan kimanin 2,000 zuwa 2,200 calories kowace rana.
RMR na jiki: Wasu masana sun ce za ku iya lissafin yawan kuzarin kuzari (RMR) ta hanyar ninka nauyin jikinku (a cikin fam) by 10. Adadin yawan adadin adadin kuzari yana dauke da mafi yawan abin da ya kamata ku ci domin ya rasa nauyi.
RMR Formula: Zaka iya amfani da wata hanya mai rikitarwa don lissafin bukatun kalolinka:
- Raba nauyin nauyinka na yanzu a fam na 2.2, don sake juyar nauyinka zuwa kilo.
- Yada yawan nauyinka a cikin kilogram 30. (30 ne adadin adadin kuzari da ake buƙatar ta laka na nauyin jiki.)
Saboda haka, idan kun kasance 160 fam, ku rarraba 160 ta 2.2, wanda yayi daidai da kilo 73. Ka ninka kilo 73 daga 30, wanda ya zama daidai da 2190, wanda zai zama yawancin adadin kuzari da kake bukata don magance nauyinka na 160 na yanzu.
RMR Tsarin: Ana samun ƙarin cikakkun sakamakon da aka samu ta hanyar samun gwaji na gwaji na RMR ta amfani da na'urorin kamar BodySpec, da DexaFit. Wadannan gwaje-gwaje na iya ƙayyade ƙimar RMR naka, kuma zai iya tabbatar da cewa rage cin abinci da motsa jiki sun shafi tasirin ku.
Ra'ayin Madabawan Metabolic Rage (RMR)
Akwai dalilai da yawa waɗanda zasu iya ƙaddamar da waɗannan lambobi, ba a cikin ni'imarku ba.
- Hypothyroidism, musamman ma idan ba damuwa ba, zai iya sa ka sami RMR mai ƙyama fiye da sauran mutane, ko da lokacin da duka biyu suna da irin nauyin jiki ko matakin aiki
- Ƙananan ƙwayar tsoka yana nufin cewa za ku sami RMR mai ƙananan fiye da wani, ko da ma nauyin jikin ku. Ƙarƙashin jiki yana ƙone karin adadin kuzari.
- RRR ɗinka ya sauke da shekaru, kamar yadda kashi 2 cikin kowace shekara.
- A baya ko ciwon daji na yau da kullum zai iya rage ka RMR.
Yaya Yawan Ya kamata ku ci?
Idan makasudin shine a rasa nauyi, yaya za ku ci?
Kuna buƙatar ku ci sosai don ku iya rasa nauyi ba tare da haifar da matsanancin yunwa ba, da rage girman RMR.
Maganar ita ce, a cewar masana da yawa, ƙananan calories deficit, tare da jinkirin rawar jiki, da kuma aikin motsa jiki da kuma nauyi a lokaci guda. Wannan haɗin haɗaka yana nuna cewa yana da babban damar samun nasara ba tare da rage RMR ba.
Masana kan metabolism suna ba da shawara cewa ku kula da calorie deficit na fiye da 250 zuwa 500 da adadin kuzari kowace rana.
Ɗaya daga cikin binciken da aka buga a American Journal of Clinical Nutrition ya nuna cewa yin amfani da mata a kan rage cin abinci calorie-deficit rasa 20 fam a kan 4 watanni-wani jinkirin idan aka kwatanta da yawancin abinci-ba tare da rage a RMR.
Kalma daga
Bugu da ƙari, don tabbatar da cewa ba ku cin kalo mai yawa da kuma sabunta kokarinku na cin abinci, akwai wasu abubuwa da za ku iya yi don taimakawa wajen tayar da ku.
- Gina tsoka: Abu daya da kake buƙatar yin shi ne don mayar da hankalinka wajen inganta karfinka, wanda zai taimaka wajen tada RMR. Hanyar mabuɗin? Haɗaka aikin motsa jiki a cikin tsarin gyaran ku da aikin yau da kullum. Kowane launi na tsoka da ka samu yana ba ka damar ƙone har zuwa karin adadin 50 fiye da rana. Wannan ya tasar da RMR ɗinka, kuma ya sa ya fi sauƙi don samun raƙin calories wanda zai haifar da asarar nauyi.
- Ciki da maganin kafe: Wasu nazarin ya nuna cewa cin abinci mai maganin kafeyin yau da kullum zai iya kara yawan karuwa ta kashi 5 zuwa 12 cikin kowace rana.
- Sauya zuwa ruwa mai sanyi: Ɗaya daga cikin binciken bincike ya nuna cewa shan ruwan sha 48 a kowace rana zai iya kara RMR ta kusan kimanin calories 50 a kowace rana, wanda zai iya fassara zuwa nau'in nauyin nauyin nauyi a cikin shekara guda. Ƙaƙarin ƙaruwa ta ƙaruwa ne ake zaton shine sakamakon karin aikin da ake bukata don shayar da ruwa.
> Sources:
> "KD KD." Mene ne Ƙarfin kuzari da ake buƙata ta kowane ɗayan Lokaci na Weight? Littafin jarida na duniya (2005). 2008; 32 (3): 573-576. Doi: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Asarar hasara, gyaran nauyi, da kuma thermogenesis." Am J Jarin Nutr Mayu 2013 vol. 97 ba. 5 990-994
> Tremblay A, Chaput JP. "Rushewar gyaran gyare-gyare a cikin thermogenesis da juriya ga > rasa > kitsen a cikin mutane masu girma." Br J Nutr. 2009 Aug; 102 (4): 488-92. Doi: 10.1017 / S0007114508207245.
> Wing, R et al. "Dogon lokacin yin asarar nauyi." Am J Clin Nutr Yuli 2005 vol. 82 no. 1 222S-225S