I taksa rihna tihtlem i tum em? A nih loh leh, i taksa rihna engemaw chen tihpun i duh em? Tuna i rihna hi vawng reng i duh mai thei. Heng zinga pakhat emaw avang hian ni khata ei tur i ei tur zat, chu chu i taksain calorie a mamawh zat hriat a pawimawh hle. Car-a oil dah ang mai a ni a, i dah tam lutuk emaw, i dah tlem lutuk emaw chuan a pahnih hian harsatna a ni.
A hmasa berah chuan calorie hi eng nge ni?
A awlsam zawngin sawi ila, calorie chu chakna unit khat a ni. Kan taksa hian kan ei leh in zawng zawng atang hian chakna a hmu thin. Chu chakna chu calorie hmanga teh a ni. Kan thinlung a na a, kan thawk a, kan kal a, kan tlan a, kan ngaihtuah a, heng zawng zawng hian chakna a mamawh a ni. Chu chakna chu kan ei tur calorie atang hian kan hmu thin.
Chaw zawng zawng hian calorie a inang vek lo. Entirnan, ei tur oil, sugar leh thau tamna hian calorie a nei tam zawk hle. Thlai leh thei ei hian calorie a nei tlem zawk.
Engvangin nge mi zawng zawng nitin calorie mamawh chu a inang vek loh?
Hei hi mi tam takin zawhna an zawh thin a ni. "Ka thianpa hian ei tam mahse a thau lo a, mahse kei chuan tlem ka ei a, ka la thau tho" tih i ngaihtuah mai thei. Dik tak chuan ni khata calorie mamawh zat hi mi hrang hrangah a inang lo. Thil engemaw zatin a nghawng ber a ni.
- Kum: Kan naupan lai hian kan taksa a metabolism a chak zawk a, chuvangin calorie tam zawk kan mamawh a ni. Kan tar chhoh zel chuan he thil hi a tlahniam a, chuvangin kan mamawh calorie pawh a tlahniam thin.
- Sex: A tlangpuiin mipa hian hmeichhia aiin calorie an mamawh tam zawk a, a chhan chu an taksa lian zawk leh taksa ruh (muscle mass) tam zawk an neih vang a ni.
- Activity Level: Nilengin engtiang chiahin nge i active tih hi a pawimawh hle. Pawn lama awm, kea kal leh thawkrim mi chuan nilengin thut leh hnathawk thin aiin calorie a mamawh tam zawk ang.
Engtin nge i activity level i hriat?
Hei hi hmun thum ah then mai ila. Eng category-ah nge i tlak tih ngaihtuah rawh.
| Hnathawh Level | A sawifiahna awlsam tak |
|---|---|
| Sedentary a ni | Nitin nunphung pangngai piah lama taksa tihchakna bik engmah ti lote. Entirnan, nilengin office chair-a thawk mi pakhat. |
| Active tawk tak a ni | Nitin hnathawh bakah hian ni khata mel 1.5 - 3 (kilometre 2.5 - 5) inkar kea kal tlukpui exercise an nei thin. |
| Active tak a ni | Mite chuan nitin hnathawh bakah ni khata mel 3 (kilometre 5) aia tam kea kal tlukpui taksa tihchakna an nei thin. Entirnan, infiammi, loneitute. |
Engtin nge calorie hi taksa rihna tihtlem nan kan hman ang?
Tunah chuan i activity level rough idea i nei tawh a, he calorie story hi weight management nen engtin nge a inzawm tih i en ang.
Weight vawng reng turin
Tuna i rih zawng vawng reng tur chuan ni khata i ei tur calorie leh i taksain calorie a hal zat i balance a ngai a ni. Chu chu ni khatah calorie 2,000 i mamawh a nih chuan i ei tur atang hian calorie 2,000 vel i hmu bawk tur a ni.
I taksa rihna tihtlem nan
I taksa rihna tihtlem nan chuan calorie deficit siam a ngai a ni . A awlsam zawngin sawi ila, ni khat chhunga i taksain a hal aia calorie i ei tlem a ngai a ni. Tichuan, i taksa chuan a mamawh chakna la awm chu a hmuh theih nan thau a hal tan ta a ni. Hei hi i thau tihtlem dan a ni.
Weight tihpun nan
I tum ber chu taksa rihna tihpun a nih chuan a kalh zawngin i tih a ngai a ni. Chu chu ni khata i taksain a hal aia tam calorie ei tur tihna a ni. Tichuan extra energy chu i taksaah a awm khawm ang a, i thau chho ang.
Mahse, calorie chhiar mai ai chuan taksa rihna tihtlem emaw, tihpun emaw hi a buaithlak zawk tih hre reng ang che. I genetics, damdawi lam dinhmun dang leh damdawi te pawhin a nghawng thei bawk.
Engmah kan tih loh lai pawhin kan taksa hian calorie a hal em? (BMR) a ni.
Awle! Hei hi mi tam takin an hriat loh thil a ni. Khumah i muhil mai mai a, i chawlh lai pawhin i taksa hian hnathawh bulpui atan chakna a mamawh a ni. Entirnan, thawk chhuah te, i thinlung vuak te, taksa lum leh vawt tihreh te, chaw ei hmin te.
Heng hna pawimawh tak takte atana i taksain calorie a hal tlem ber chu i Basal Metabolic Rate (BMR) an ti a. He BMR hian ni khata i calorie i hal zawng zawng atanga 60% vel a ni. Muscle mass nei tam zawkte hian BMR an nei sang zawk a, a chhan chu muscle enkawl nan chakna tam zawk a mamawh a ni.
"Calorie Counting" hi a tha nge a tha lo?
Tunah chuan calorie chhiar chungchangah ngaihdan hrang hrang a awm ta. A thatna leh that lohna a nei ve ve.
A that lohnate chu engte nge ni?
- Hun tikhawtlai leh hahthlak: Chaw ei apianga calorie chhiar hi thil harsa leh hahthlak deuh a ni thei.
- A dik reng reng lo: Food package-a emaw online database-a calorie chhiar zat hi 100% a dik lo.
- Stress: Number ngaihtuah reng hian stress leh lungkhamna a thlen thei. Mi thenkhat tan chuan hei hi ei leh in lama harsatnaah pawh a chang thei.
- Chaw quality skip: I calorie limit chhunga la awm chungin ei tur tha lo leh hrisel lo ‘empty calories’ nei ei tura thlemna i tawk thei.
Chuti a nih chuan a thatna a awm em?
- Awareness tihpun: I ei tur diary-a i ziah hian i ei leh in dan hriatthiamna tha zawk i nei thei a ni.
- Doctor tan a awlsam phah: I doctor nen i taksa rihna tihtlem chungchang i sawi dun a nih chuan hetiang food diary hian thurawn tha zawk pe turin a pui ang che.
Chuvângin, calorie tin chhiar ai chuan, i ei tûr, eng zât nge, leh chu chaw chu a quality tih ngaihtuah chu a ṭangkai zâwk a ni .
Take-Home Thuchah a ni
- Ni khata calorie i mamawh zat hi i kum, mipa leh hmeichhia, leh i active danah a innghat a, mi tin tan a danglam bik a ni.
- Tuna i rit zawng vawng reng tur chuan i calorie i ei zat leh i calorie i hal zat chu a inthlau tur a ni. I taksa rihna tihtlem nan chuan i hal aiin calorie i ei tlem a ngai a ni.
- Calorie chhiar ai chuan ei leh in nutritional value ngaihtuah a pawimawh zawk. Chaw tha, inthlau tak ei tum ang che.
- Calorie chhiar hi stressful emaw, obsession emaw a nih loh nan fimkhur rawh.
- Weight control lama harsatna i neih emaw, i tana calorie intake tha ber hriat duh emaw i nih chuan,A tha ber leh him ber chu doctor emaw dietitian emaw hnenah thurawn dil hi a ni.
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