Engtiang chiahin nge i taksa rihna tihtlem i tum? Mi thenkhat chuan carbs ei suh an ti a, thenkhat chuan thau ei suh an ti bawk. Heng zawng zawng hnuaia scientific thuruk awm chhun chu ‘calorie deficit’ tih concept hi a ni. Hei hi scientific term angin a lang thei a, mahse a takah chuan a awlsam hle. Vawiin hian he thu hi i hriatthiam awlsam zawngin, i thianpa nen in inbia ang maiin kan sawi dawn a ni.
A hmasa berin he ‘calorie’ hi eng nge ni?
A awlsam zawngin sawi ila, calorie chu kan ei tur chhunga chakna awm zat tehna unit a ni. Car pakhatin a kal theih nan gasoline a mamawh ang bawkin, kan taksaa cell tin hian hna thawk turin chakna a mamawh a ni. He chakna hi kan ei leh in atanga lo chhuak a ni. Kan ei hian kan taksa hian chu chaw chu a tichhia a, a chhunga chakna awm chu a chhuah tir thin. He chakna hi kan thil tih zawng zawng, thawk, ngaihtuahna, kal leh mut te tih nan te hman a ni.
Amaherawhchu, taksain kan ei zawng zawngah chakna zawng zawng a mamawh nghal vek lo. Taksa hian chu chakna dang, chu chu calorie tam zawk chu a hnua hman tur atan a dahkhawm thiam hle. Hei hi thau angin an dah fo thin. Gym-a kal a, workout i neih emaw, exam i zir emaw, thil dang chakna mamawh i tih emaw chuan taksa chuan chu chakna khawlkhawm chu a hmang thin.
Tunah chuan han ngaihtuah teh, nitin i hal aia tam calorie i ei chuan eng nge thleng ang? Chu calorie tam zawk chu i taksaah thau angin a awm a, chu chuan i thau a tipung a ni.
Amaherawhchu, he lam lehlam pawh hi a dik a ni. Ni khata i ei aia tam calorie i hal chuan i thau a tlahniam ang. Hei hi calorie deficit kan tih chu a ni .
Chutianga calorie deficit i siam chuan i taksa chuan a mamawh chakna a hmuh theih nan a hmaa thau dahkhawm kha a hal tan thin. Hei hi taksa rihna tihtlem dan a ni. Dik tak chuan calorie deficit tel lo chuan i rihna a tlahniam thei lo.
Chuti a nih chuan, ka calorie deficit hi engzat nge a lian tur?
Hrisel taka taksa rihna tihtlem dan tha ber chu ni khatah calorie 500 vel deficit neih reng hi a ni. Chutiang chuan kar khatah pound khat vel (kilogram 0.45 vel) i hloh thei a ni.
Mahse hei hi a pawimawh hle mai:
- Hmeichhia leh pian tirh atanga hmeichhia atana ruat te hian ni khatah calorie 1200-1500 tal ei tur a ni.
- Mipa leh pian tirh atanga mipa atana ruat te hian ni khatah calorie 1500-1800 tal an ei tur a ni.
Hei aia nasa zawka i calorie ei tihtlem hian i hriselna a tichhe thei a ni. Chuvangin, ni khata calorie i mamawh tlem ber chungchang hi doctor nen inbiakna neih a him ber.
Tin, mi zawng zawng hian calorie deficit kan mamawh vek lo tih hre reng ang che. Hei hi hriselna vang emaw, chhan dang emaw avanga i taksa rihna tihtlem a ngai a nih chauhvin a tul a ni. Damdawi lam harsatna dang (e.g., zunthlum, thisen sang) i neih chuan, i taksa rihna tihtlem dan tur ruahmanna i tan hmain damdawi lam thurawn la hmasa phawt ang che.
Engtin nge calorie deficit siam theih ang?
Hei hi i ngaihtuah angin a harsa lo. Kawng thum a awm.
| Tihdan | A sawifiahna awlsam tak |
|---|---|
| 1. Ei leh in control | Nitin i hal aia tlem calorie ei. Entirnan, ni khatah calorie 2,000 i mamawh a nih chuan calorie 1,500 chauh ei hian calorie 500 tlakchhamna a siam thei a ni. |
| 2. Exercise tih tur a ni | Ni khata i ei tur calorie zat thlak danglam lovin exercise hmanga extra calorie hal. Entirnan, exercise hmanga calorie 2000 i ei a, calorie 500 i hal chuan calorie 500 i la tlachham dawn a ni. |
| 3. Thil tih dan pahnih hi inzawmkhawm | Hei hi a hlawk ber a ni. I ei leh in i thunun rual hian exercise i ti thei bawk. Entirnan, i ei leh in atanga calorie 300 i tihtlem a, exercise hmanga calorie 200 i hal chuan awlsam takin calorie 500 tlakchhamna i siam thei a ni. |
Calorie i mamawh zat hi kum, mipa leh hmeichhia, san zawng, i rihna, leh exercise i tih tam danah a innghat a ni. It also depends on your metabolic rate , chu chu i chawlh laiin i taksain calorie a hal zat a ni. Damdawi lam thil thenkhat, hypothyroidism te hian he rate hi a ti hniam thei a ni.
Calorie i tihtlem lutuk chuan eng nge thleng ang?
Mi thenkhat chuan calorie tihtlem lutuk hmangin taksa rihna tihtlem thuai an tum thin. Chu chu thil tha a ni lo. Side effect tam tak a thlen thei a ni.
Taksa tan chuan calorie deficit lian tak, rang tak chu tuar a harsa hle. Tin, a sustainable lo bawk. Chuvangin, hlawhtling taka taksa rihna tihtlem tur chuan, ngaihtuah buai lovin i chhunzawm theih tur calorie deficit tling tak neih reng a pawimawh
Calorie tlakchhamna atana ei tur tha ber berte chu engte nge ni?
I tanpui thei tur tips awlsam tak tak thenkhat chu hetiang hi a ni:
- Sugary drinks cut out: Soda aiah tui in la, energy drinks, sweetened tea, leh dawr atanga lei thei thei in tur te in rawh. Tui hian calorie a nei lo. I riltam lai pawhin i tuihal tak tak mai thei. Chuvangin tui glass khat in hmasa phawt ang che.
- Carbohydrates awlsam tak tak tihtlem: Fiber tamna ei tur bran rice, oatmeal, whole grains, thlai leh thei chi hrang hrangte hian chhang var, buhfai var, leh pasta pangngai ang chi thilte aiin rei zawk i chaw ei thin.
- Protein leh thau tha te dah tel: I eitur ah sangha, vawk, artui, nut, chickpeas, leh lentils ang chi te dah tel bawk ang che.
- Pawn lama chaw ei hunah fimkhur rawh: Chaw tam tak leh hriak nei ei loh tur.
- Label chhiar: Ei tur package-a calorie leh sugar awm zat hriat reng tur.
- In lama chaw siam: In lama chaw i siam hian i thil dah belh tur chu i thunun thei a ni.
Exercise hi engtiang chiahin nge a pawimawh?
The best result come from a combination of diet and exercise , diet mai ni lovin. Ni khatah minute 30 tal exercise neih tum la, kar khat chhunga ni tam zawkah chuan exercise lak tum ang che. Brisk walking, huan siam, cycle khalh, leh tui chawi te hi a tha hle.
Tin, kar khatah ni hnih tal strength training tih hian taksa ruh a tichak thei a, calorie burn a tipung thei bawk. Mahse, exercise program thar i tan hmain doctor nen inbiakna neih hmasak a pawimawh a, a bik takin kum 50 aia tam i nih emaw, damdawi lam harsatna dang i neih emaw chuan.
Take-Home Thuchah a ni
- I taksa rihna tihtlem nan chuan i ei aia tam calorie hal a , ‘calorie deficit’ siam a ngai a ni.
- Ni khata calorie 500 vel tlakchham hi hrisel taka taksa rihna tihtlem nan thil tum tha tak a ni.
- Vawi khata calorie tam lutuk tihtlem hi a hrisel lo va, vawn reng pawh a harsa hle.
- Results tha ber tur chuan exercise neih fo leh fiber leh protein tamna ei leh in hrisel ei kha inzawmkhawm la.
- I taksa rihna tihtlem tumna eng pawh i tan hmain i doctor nen inbiakna nei hmasa phawt la, a bik takin hriselna lama harsatna dang i neih chuan.
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