Yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn? Ɔ yu want fɔ gɛt sɔm wet? Sɔntɛm yu want fɔ kɔntinyu fɔ gɛt di wet we yu gɛt naw. Fɔ ɛni wan pan dɛn rizin ya, i rili impɔtant fɔ no di kayn it we yu fɔ it fɔ wan de, dat na di nɔmba fɔ di kalori dɛn we yu bɔdi nid. I tan lɛk se yu put ɔyl na motoka, if yu put bɔku ɔ smɔl, dɛn ɔl tu na prɔblɛm.
Fɔs, wetin na di kalori?
Fɔ tɔk am simpul wan, wan kalori na wan yunit we gɛt ɛnaji. Wi bɔdi kin gɛt ɛnaji frɔm ɔl wetin wi de it ɛn drink. Dɛn kin mɛzhɔ da ɛnaji de insay di kalori dɛn. Wi at de bit, wi de blo, wi de waka, wi de rɔn, wi de tink, ɔl dɛn tin ya nid trɛnk. Wi kin gɛt da ɛnaji de frɔm di kalori dɛn we de insay di it we wi de it.
Nɔto ɔl it dɛn gɛt di sem kalori. Fɔ ɛgzampul, it dɛn we gɛt bɔku ɔyl, shuga, ɛn fat kin gɛt bɔku mɔ kalori. Vɛjitebul ɛn frut dɛn nɔ gɛt bɛtɛ kalori.
Wetin mek nɔto di sem tin we ɔlman nid ɛvride?
Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Yu go de tink se, "Mi padi de it bɔku bɔt i nɔ de gɛt wet, bɔt a de it smɔl ɛn stil de gɛt wet." Infakt, di kayn kalori we dɛn nid fɔ wan de kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Bɔku tin dɛn kin mɔna am.
- Ej: We wi yɔŋ, wi bɔdi kin wok kwik kwik wan, so wi nid mɔ kalori. As wi de ol, dis kin slo, so di nɔmba fɔ di kalori dɛn we wi nid kin go dɔŋ.
- Sεks: In jεnarכl, man dεn nid mכr kalori pas uman dεm biכs dεn gεt bכdi bכdi εn mכsul mכs.
- Aktiviti Lɛvɛl: Aw yu de aktif ɔl di de rili impɔtant. Pɔsin we de na do, we de waka, ɛn we de wok tranga wan go nid mɔ kalori pas pɔsin we sidɔm ɛn wok ɔl di de.
Aw yu kin no yu aktiviti lɛvɛl?
Lɛ wi jɔs sheb dis to tri pat. Tink bɔt us kategori yu fɔdɔm insay.
| Aktiviti Lɛvul | Wan simpul ɛksplen |
|---|---|
| Di wan dɛn we de sidɔm | Pipul wae nɔr de du ɛni spɛshal fyzikal aktiviti apat frɔm dɛn nɔrmal tin wae dɛn kin du ɛvride. Fɔ ɛgzampul, pɔsin we de wok na ɔfis chia ɔl di de. |
| Moderately Aktiv we yu de du | Apat frɔm di wok we dɛn de du ɛvride, dɛn de du ɛksɛsayz we ikwal to fɔ waka bitwin 1.5 - 3 mayl (2.5 - 5 kilomita) fɔ wan de. |
| Rili aktif | Pipul dɛn we, apat frɔm di wok we dɛn de du ɛvride, de du bɔdi wok we ikwal to fɔ waka pas 3 mayl (5 kilomita) fɔ wan de. Fɔ ɛgzampul, atlet dɛn, fama dɛn. |
Aw fɔ yuz kalori fɔ kɔntrol yu wet?
Naw we yu gɛt rough aidia bɔt yu aktiviti lɛvɛl, lɛ wi si aw dis kalori stori gɛt fɔ du wit aw yu de mɛn yu wet.
Fɔ Mek Yu Wet
Fɔ mek yu kɔntinyu fɔ gɛt wet naw, yu nid fɔ balans di nɔmba fɔ di kalori dɛn we yu de it fɔ wan de wit di nɔmba fɔ di kalori dɛn we yu bɔdi de bɔn. Dat min se if yu nid 2,000 kalori fɔ wan de, yu fɔ gɛt lɛk 2,000 kalori bak frɔm di it we yu de it.
Fɔ Lɔs yu Wet
Fɔ lɛ yu nɔ gɛt bɔku bɔku it dɛn, yu nid fɔ mek yu nɔ gɛt bɔku kalori . Fɔ tɔk am simpul wan, yu nid fɔ it smɔl kalori pas aw yu bɔdi de bɔn insay wan de. Dɔn, yu bɔdi kin bigin fɔ bɔn fat fɔ gɛt di ɛnaji we lɛf we i nid. Dis na aw yu de lɔs yu wet.
Fɔ Gɛt Wet
If yu gol na fɔ gɛt mɔ wet, yu nid fɔ du di kɔmɔn tin. Dat min se, it mɔ kalori pas wetin yu bɔdi de bɔn ɛvride. Dɔn di ɛkstra ɛnaji go de na yu bɔdi ɛn yu go gɛt mɔ wet.
Bɔt mɛmba se fɔ lɔs ɔ fɔ gɛt mɔ wet na tin we at pas fɔ jɔs kɔnt di kalori dɛn. Yu jenɛtiks, ɔda mɛrɛsin dɛn, ɛn mɛrɛsin dɛn kin afɛkt am bak.
Wi bɔdi kin bɔn kalori ivin we wi nɔ de du natin? (BMR) (BMR) ɛn .
Yɛs! Dis na sɔntin we bɔku pipul dɛn nɔ no. Ivin we yu jɔs de ledɔm na bed ɛn rɛst, yu bɔdi nid ɛnaji fɔ du di men wok dɛn. Fɔ ɛgzampul, fɔ blo, fɔ bit yu at, fɔ mek yu bɔdi wam, ɛn fɔ digest it.
di minim nכmba כf kalori dεm we yu bכdi de bכn fכ dεn bεs fכnshכn dεm ya dεn kכl am yu Basal Mεtabolik Rεt (BMR) . dis BMR de mek lεk 60% pan di tכtal kalori dεm we yu de bכn insay wan de. Pipul dεm we gεt mכr mכsul mas gεt hכy BMR biכs i de tek mכr εnεji fכ mεnten mכsul.
"Calorie Counting" Gud ɔ Bad?
Naw bɔku difrɛn tin dɛn de we pipul dɛn kin tink bɔt aw fɔ kɔnt di kalori. I gɛt bɛnifit ɛn bad tin dɛn.
Wetin na di bad tin dɛn we de apin?
- I kin tek bɔku tɛm ɛn i kin taya: Fɔ kɔnt di kalori dɛn we yu de it ɛvride kin mek yu at ɛn i kin mek yu taya smɔl.
- Nɔto ɔltɛm i kin kɔrɛkt: Di kalori we dɛn kin kɔnt pan it paket ɔ na di intanɛt database nɔ kin kɔrɛkt 100%.
- Stress: We yu de tink bɔt nɔmba ɔltɛm, dat kin mek yu strɛs ɛn wɔri. Fɔ sɔm pipul dɛn, dis kin ivin tɔn to prɔblɛm wit aw dɛn de it.
- Skip di kwaliti fɔ it: Yu kin tɛmpt fɔ it it dɛn we nɔ gɛt bɛtɛ tin fɔ it ɛn we gɛt ‘ɛmti kalori’ we nɔ fayn fɔ yu we yu stil de insay yu kalori limit.
So yu tink se ɛni bɛnifit de?
- Fɔ mek pipul dɛn no mɔ: We yu rayt di dayari bɔt wetin yu de it, yu go ebul fɔ ɔndastand di we aw yu de it.
- I de mek am izi fɔ di dɔktɔ: If yu de tɔk to yu dɔktɔ bɔt aw fɔ kɔntrol yu wet, wan it dayari lɛk dis go ɛp am fɔ advays yu bɛtɛ.
So, bifo yu kɔnt ɛni kalori, i go fayn fɔ pe atɛnshɔn pan wetin yu de it, ɔmɔs yu de it, ɛn di kwaliti we da it de gɛt .
Mɛsej we dɛn kin kɛr go na os
- Di nɔmba fɔ di kalori dɛn we yu nid fɔ wan de de dipen pan yu ej, man ɔ uman, ɛn aw yu de du tin, ɛn i spɛshal fɔ ɛnibɔdi.
- Fɔ mek yu kɔntinyu fɔ gɛt yu wet naw, di nɔmba fɔ di kalori dɛn we yu de it ɛn di nɔmba fɔ di kalori dɛn we yu de bɔn fɔ balans. Fɔ lɛ yu nɔ gɛt bɔku bɔku it dɛn, yu fɔ it smɔl kalori pas aw yu de bɔn.
- I impɔtant fɔ tink bɔt di nyutrishɔn valyu we it gɛt pas fɔ kɔnt di kalori dɛn. Tray fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it ɛn we gɛt balans.
- Tek tɛm mek yu nɔ mek fɔ kɔnt di kalori dɛn fɔ mek yu strɛs ɔ fɔ bi sɔntin we yu de tink bɔt.
- If yu gɛt prɔblɛm wit aw yu de kɔntrol yu wet ɔ yu want fɔ no di bɛst kalori we yu fɔ it, .Di bɛst ɛn sef we na fɔ go to yu dɔktɔ ɔ pɔsin we sabi bɔt it fɔ advays.
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