Yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn? Ɔ yu want fɔ gɛt sɔm wet? Sɔntɛm yu de tray fɔ mek yu kɔntinyu fɔ gɛt di wet we yu gɛt naw. Ilɛk wetin yu du, i impɔtant fɔ no ɔmɔs kalori yu nid fɔ it fɔ wan de. I tan lɛk di bɔku fiul we yu nid fɔ put insay motoka. Lɛ wi no ustɛm dis kalori stori de tɔk bɔt.
Wetin na kalori? Wetin mek i impɔtant to wi?
Fɔ tɔk am simpul wan, wan kalori na wan yunit we gɛt ɛnaji. Ɔl wetin wi de it ɛn drink de gi wi bɔdi trɛnk. Dis enaji na wetin wi nid fɔ blo, wi at de bit, waka, tink, ɛn fɔ tɔk smɔl, ɔl wetin wi de du. Jɔs lɛk aw motoka nid petrol fɔ mek i ebul fɔ rɔn, na so wi bɔdi nid kalori fɔ du di wok we i de du ɛvride.
Naw luk, wan simpul iqwɔj de ya:
- Kalori we yu tek in > kalori we yu de spɛn = we yu de gɛt wet.
- Kalori we yu de it < Kalori we yu de bɔn = we yu de lɔs yu wet.
- Kalori we yu tek in = Kalori we yu de bɔn = Weyt de de di sem.
So, ilɛk wetin na yu gol, i rili impɔtant fɔ no di nɔmba fɔ di kalori dɛn we yu nid.
Wetin de sho ɔmɔs kalori yu nid fɔ it fɔ wan de?
Di kayn kalori we ɛnibɔdi nid fɔ wan de difrɛn. I kin dipen mɔ pan sɔm tin dɛn.
1. Di ej we pɔsin ol
As wi de ol, wi mɛtabolism de slo. Dis min se di rεt we wi bכdi de bכn εnεji de dכn. Dis dɔn mek wi nid smɔl kalori as wi de ol pas aw wi bin nid we wi bin yɔŋ.
2. Jɛnda (Sɛks) .
Bɔku tɛm, man dɛn nid mɔ kalori pas uman dɛn. Di men rizin fɔ dis na bikɔs man dɛn big ɛn dɛn gɛt bɔku bɔku mɔsul dɛn. Mɔsul de bɔn mɔ kalori pas fat.
3. Aktiviti Lɛvɛl
Dis na di tin we impɔtant pas ɔl. If yu na pɔsin we de sidɔm na chia ɔl di de, yu nid smɔl kalori. Bɔt if yu na pɔsin we de waka, rɔn, jomp, ɛn ɛksesaiz ɔl di de, yu nid bɔku mɔ kalori. Na bikɔs yu de yuz mɔ ɛnaji.
Lɛ wi gɛt wan rough aidia bɔt di nɔmba fɔ di kalori dɛn we wi nid fɔ wan de.
Di tebul we de dɔŋ ya kin gi yu wan rough aidia bɔt ɔmɔs kalori yu nid fɔ wan de. Bɔt mɛmba se dis nɔto di sem tin fɔ ɔlman . Bikɔs ivin tu pipul dɛn we gɛt di sem ej ɛn ayt kin gɛt difrɛn mɛtabolik rit. So yuz dis as gayd nɔmɔ .
| Kayn | Ej (ia) . | Di wan dɛn we de sidɔm | Moderately Aktiv we yu de du | Wok |
|---|---|---|---|---|
| Pikin dɛn (fɔ ɔl tu di pati dɛn) . | 2-3 | 1,000 pipul dɛn | 1,000-1,400 pipul dɛn | 1,000-1,400 pipul dɛn |
| Uman dɛn | 4-8 | 1,200-1,400 pipul dɛn | 1,400-1,600 pipul dɛn | 1,400-1,800 pipul dɛn |
| 9-13 | 1,400-1,600 pipul dɛn | 1,600-2,000 pipul dɛn | 1,800-2,200 pipul dɛn | |
| 14-18 | 1,800 pipul dɛn | 2,000 pipul dɛn | 2,400 pipul dɛn | |
| 19-30 | 1,800-2,000 pipul dɛn | 2,000-2,200 pipul dɛn | 2,400 pipul dɛn | |
| 31-50 | 1,800 pipul dɛn | 2,000 pipul dɛn | 2,200 pipul dɛn | |
| 51+ pipul dɛn | 1,600 pipul dɛn | 1,800 pipul dɛn | 2,000-2,200 pipul dɛn | |
| Man dɛn | 4-8 | 1,200-1,400 pipul dɛn | 1,400-1,600 pipul dɛn | 1,600-2,000 pipul dɛn |
| 9-13 | 1,600-2,000 pipul dɛn | 1,800-2,200 pipul dɛn | 2,000-2,600 pipul dɛn | |
| 14-18 | 2,000-2,400 pipul dɛn | 2,400-2,800 pipul dɛn | 2,800-3,200 pipul dɛn | |
| 19-30 | 2,400-2,600 pipul dɛn | 2,600-2,800 pipul dɛn | 3,000 pipul dɛn | |
| 31-50 | 2,200-2,400 pipul dɛn | 2,400-2,600 pipul dɛn | 2,800-3,000 pipul dɛn | |
| 51+ pipul dɛn | 2,000-2,200 pipul dɛn | 2,200-2,400 pipul dɛn | 2,400-2,800 pipul dɛn |
Wetin rili na yu aktiviti lɛvɛl?
- Sedentary: Dis kin min pipul dɛm wae nɔr de du ɛni spɛshal ɛksɛsayz ausayd di nɔmal tin dɛm wae dɛn kin du ɛvride. Fɔ ɛgzampul, pɔsin we kin sidɔm na ɔfis chia ɔl di de.
- Mɔdaret Aktiv: Dis de tɔk bɔt di wan dɛn we, apat frɔm di tin dɛn we dɛn de du ɛvride, de du aktiviti we ikwal to fɔ waka lɛk 1.5 to 3 mayl (2.4 - 4.8 kilomita) fɔ wan de.
- Aktiv: Dis de tɔk bɔt di wan dɛn we, apat frɔm di tin dɛn we dɛn de du ɛvride, de du fizik aktiviti we ikwal to fɔ waka pas 3 mayl (4.8 kilomita) fɔ wan de. Pipul dɛn we kin ple spɔt ɛn ɛksesaiz ɔltɛm kin fɔdɔm insay dis kategori.
Aw yu kin kɔntrol di kalori dɛn fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi?
Fɔ lɛ yu nɔ gɛt bɔku bɔku it dɛn, yu nid fɔ it smɔl kalori pas aw yu de bɔn ɛvride. Dɛn kɔl dis fɔ mek yu nɔ gɛt bɛtɛ kalori .
Imajin se di kalori we yu nid ɛvride na 2000 kalori. If yu it lɛk 1500 kalori fɔ wan de, yu go dɔn wit 500 kalori dɛfisit we di de dɔn. Fɔ mek yu ebul fɔ du dis, yu bɔdi go bɔn di fat we yu dɔn kip. As tɛm de go, dis go mek yu nɔ gɛt bɔku bɔku bɔdi.
Bɔt bifo yu bigin it lɛk dis, mek shɔ se yu tɔk to yu dɔktɔ . If yu nɔ it bɔku tin wantɛm wantɛm, dat kin mek yu nɔ gɛt bɛtɛ tin fɔ it. Yu dɔktɔ kin advays yu bɔt aw fɔ lɔs yu wet sef wan ɛn di we we go fayn fɔ yu wɛlbɔdi.
Wetin yu kin du fɔ mek yu gɛt mɔ wet?
Fɔ mek yu gɛt mɔ wet, yu nid fɔ it mɔ kalori pas wetin yu de bɔn ɛvride. Dat min se yu nid fɔ mek yu gɛt bɔku kalori .
Bɔt dis nɔ min se yu fɔ it bɔku tin dɛn we nɔ fayn, it we gɛt ɔyl, ɛn swit it. If yu du dat, yu go jɔs gɛda fat na yu bɔdi ɛn yu kin gɛt sik dɛn lɛk kɔlɔstrel. Fɔ mek yu gɛt mɔ wet fayn fayn wan, i impɔtant fɔ mek yu it mɔ kalori wit it dɛn we gɛt fayn fayn tin dɛn we gɛt prɔtin, wɛlbɔdi kabɔhaydrɛt, ɛn fat .
I bεst fɔ tɔk to yu dɔktɔ ɔr nyutrishɔnist bɔt dis ɛn mek wan it plan we go fayn fɔ yu.
Mɛmba se i nɔ jɔs min fɔ kɔnt di kalori dɛn. I de tɔk bak bɔt us it dɛn yu de gɛt dɛn kalori dɛn de frɔm. Fɔ ɛgzampul, 200 kalori frɔm frut ɛn nɛt bɛtɛ pas 200 kalori frɔm wan bar chɔklɛt.
Mɛsej we dɛn kin kɛr go na os
- Di nɔmba fɔ di kalori dɛn we dɛn nid fɔ wan de kin difrɛn frɔm wan pɔsin to ɔda pɔsin dipen pan di ej, man ɔ uman, ɛn di lɛvɛl we dɛn de du tin.
- Fɔ lɛ yu nɔ gɛt bɔku kalori, yu nid fɔ it smɔl kalori pas aw yu de bɔn (a kalori dɛfisit). Fɔ mek yu gɛt mɔ wet, yu nid fɔ it mɔ kalori pas aw yu de bɔn (na kalori we pasmak).
- Jɔs lɛk di nɔmba fɔ di kalori dɛn, di it dɛn we yu de it gɛt fayn fayn tin dɛn bak rili impɔtant. Nɔ it ɛmti kalori, dat na, it dɛn we gɛt bɔku kalori ɛn we nɔ gɛt ɛni valyu fɔ it.
- Di tebul we de ɔp na jɔs wan jenɛral gayd. If yu want fɔ no di kalori we yu fɔ it we fit yu, go to dɔktɔ ɔ pɔsin we sabi bɔt it.
- Ɔltɛm, go to yu dɔktɔ bifo yu mek ɛni big chenj pan yu wet ɔ it. Na di we we sef ɛn kɔrɛkt pas ɔl fɔ du am.
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