Kana ƙoƙarin rage kiba ne? Ko kuma kana son ƙara kiba? Wataƙila kana ƙoƙarin kiyaye nauyinka na yanzu. Duk abin da kake yi, yana da mahimmanci ka san adadin adadin kuzari da kake buƙatar cinyewa a kowace rana. Kamar adadin mai ne da kake buƙatar sakawa a mota. Bari mu gano ainihin abin da wannan labarin kalori yake nufi.
Menene kalori? Me yasa yake da mahimmanci a gare mu?
A taƙaice dai, kalori naúrar kuzari ce. Duk abin da muke ci da sha yana ba wa jikinmu kuzari. Wannan kuzarin shine abin da muke buƙata don numfashi, bugun zuciyarmu, tafiya, tunani, kuma a taƙaice, duk abin da muke yi. Kamar yadda mota ke buƙatar man fetur don aiki, jikinmu yana buƙatar kalori don yin ayyukansa na yau da kullun.
Yanzu duba, akwai wata lissafi mai sauƙi a nan:
- Kalori da kake ɗauka > kalori da kake kashewa = ƙara nauyi.
- Kalori da kuke ci < Kalori da kuke ƙona = rage nauyi.
- Kalori da kake ɗauka = Kalori da kake ƙonawa = Nauyinka ya kasance iri ɗaya.
Don haka, komai burinka, yana da matukar muhimmanci ka san adadin adadin kuzarin da kake bukata.
Menene ke ƙayyade adadin adadin kuzari da kuke buƙata kowace rana?
Adadin kalori da kowane mutum ke buƙata a kowace rana ya bambanta. Ya dogara ne da abubuwa da yawa.
1. Shekaru
Yayin da muke tsufa, tsarin narkewar abinci yana raguwa. Wannan yana nufin cewa saurin da jikinmu ke ƙona kuzari yana raguwa. Sakamakon haka, muna buƙatar ƙarancin kalori yayin da muke tsufa fiye da lokacin da muke ƙanana.
2. Jinsi (Jima'i)
Maza gabaɗaya suna buƙatar kalori fiye da mata. Babban dalilin hakan shine maza sun fi girma kuma suna da ƙarfin tsoka. Tsoka tana ƙona kalori fiye da kitse.
3. Matakin Aiki
Wannan shine mafi mahimmancin abu. Idan kai mutum ne da ke zaune a kujera duk rana, kana buƙatar ƙarancin kalori. Amma idan kai mutum ne mai tafiya, gudu, tsalle, da motsa jiki duk rana, kana buƙatar ƙarin kalori. Domin kana amfani da ƙarin kuzari.
Bari mu fahimci adadin adadin kuzari da muke buƙata kowace rana.
Teburin da ke ƙasa zai iya ba ku cikakken bayani game da adadin kuzari da kuke buƙata a kowace rana. Amma ku tuna, wannan ba iri ɗaya bane ga kowa . Domin ko da mutane biyu masu shekaru ɗaya da tsayi ɗaya na iya samun bambancin ƙimar metabolism. Don haka yi amfani da wannan a matsayin jagora kawai .
| Nau'i | Shekaru (shekaru) | Mai natsuwa | Mai Aiki Matsakaici | Mai aiki |
|---|---|---|---|---|
| Yara (ga ɓangarorin biyu) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Mata | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,400-1,800 |
| 9-13 | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 | |
| 14-18 | 1,800 | 2,000 | 2,400 | |
| 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 | |
| 31-50 | 1,800 | 2,000 | 2,200 | |
| 51+ | 1,600 | 1,800 | 2,000-2,200 | |
| Maza | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,600-2,000 |
| 9-13 | 1,600-2,000 | 1,800-2,200 | 2,000-2,600 | |
| 14-18 | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 | |
| 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 | |
| 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 | |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Menene ainihin matakin ayyukanka?
- Jinkirin zama: Wannan yana nufin mutanen da ba sa yin wani motsa jiki na musamman a waje da ayyukan yau da kullun. Misali, wanda ke zaune a kujera a ofis duk tsawon yini.
- Masu Aiki A Matsakaici: Wannan yana nufin waɗanda, ban da ayyukan yau da kullun, ke yin ayyuka daidai da tafiya mil 1.5 zuwa 3 (kilomita 2.4 - 4.8) a kowace rana.
- Masu Aiki: Wannan yana nufin waɗanda, ban da ayyukan yau da kullun, ke yin motsa jiki daidai da tafiya sama da mil 3 (kilomita 4.8) a kowace rana. Mutanen da ke yin wasanni da motsa jiki akai-akai suna cikin wannan rukuni.
Ta yaya ake sarrafa kalori don rage nauyi?
Domin rage kiba, kana buƙatar rage yawan kalori fiye da yadda kake ƙonawa kowace rana. Wannan ana kiransa ƙirƙirar ƙarancin kalori .
Ka yi tunanin cewa abin da kake buƙata na kalori a kowace rana shine kalori 2000. Idan kana cin kimanin kalori 1500 a kowace rana, za ka ƙare da ƙarancin kalori 500 a ƙarshen rana. Don rama wannan gibin, jikinka zai ƙone kitsen da aka adana. Bayan lokaci, wannan zai haifar da raguwar nauyi.
Amma kafin fara irin wannan abinci, tabbatar da yin magana da likitanka . Rage cin abinci da yawa ba zato ba tsammani na iya haifar da ƙarancin abinci mai gina jiki. Likitanka zai iya ba ka shawara kan yadda za ka rage kiba lafiya kuma ta hanyar da ta dace da lafiyarka.
Me kake yi don ƙara nauyi?
Domin ƙara nauyi, kana buƙatar cin ƙarin adadin kuzari fiye da yadda kake ƙonawa kowace rana. Wannan yana nufin kana buƙatar ƙirƙirar ƙarin adadin kuzari .
Amma wannan ba yana nufin cin abinci mai yawa, abinci mai mai, da abinci mai daɗi ba. Idan ka yi haka, za ka tara kitse ne kawai a jikinka kuma zai iya haifar da cututtuka kamar cholesterol. Don ƙara nauyi cikin koshin lafiya, yana da mahimmanci ka ƙara yawan abincin da kake ci da kalori tare da abinci mai gina jiki wanda ke ɗauke da furotin, carbohydrates masu lafiya, da mai .
Zai fi kyau ka yi magana da likitanka ko mai gina jiki game da wannan kuma ka ƙirƙiri tsarin abinci da ya dace da kai.
Ka tuna, ba wai kawai game da ƙididdige adadin kuzari ba ne. Haka kuma game da irin abincin da kake samun waɗannan adadin kuzarin. Misali, adadin kuzarin kuzarin kuzarin 'ya'yan itatuwa da goro ya fi adadin kuzarin kuzarin kuzarin cakulan 200 kyau.
Saƙon Ɗauka Gida
- Adadin adadin kuzari da ake buƙata a kowace rana ya bambanta daga mutum zuwa mutum dangane da shekaru, jinsi, da matakin aiki.
- Domin rage kiba, kana buƙatar rage yawan kalori fiye da yadda kake ƙonawa (rashin kalori). Don ƙara nauyi, kana buƙatar ƙara yawan kalori fiye da yadda kake ƙonawa (ƙarin kalori).
- Kamar adadin kalori, haka ma darajar abinci mai gina jiki na abincin da kuke ci yana da matuƙar muhimmanci. Ku guji kalori mara komai, wato, abinci mai yawan kalori wanda ba shi da wani amfani a jiki.
- Teburin da ke sama jagora ne kawai. Idan kana son sanin mafi kyawun adadin kuzari da ya dace da kai, tuntuɓi likita ko masanin abinci mai gina jiki.
- Kullum ka nemi shawarar likita kafin ka yi wani babban sauyi a kan nauyinka ko abincinka. Ita ce hanya mafi aminci kuma mafi daidaito don yin hakan.
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