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 tum mai thei. Eng pawh ti ila, ni khata calorie engzat nge i ei tur tih hriat a pawimawh. Car chhunga fuel i dah tur zat ang a ni. He calorie story hi eng nge a nih chiang takin i zawng chhuak ang u.
Calorie chu eng nge ni? Engvangin nge kan tan a pawimawh?
A awlsam zawngin sawi ila, calorie chu chakna unit khat a ni. Kan ei leh in zawng zawng hian kan taksa hi chakna a pe a. He chakna hi kan thawk tur a ni a, kan thinlung a na a, kan kal a, kan ngaihtuah a, a tawi zawngin kan thil tih zawng zawng hi a ni. Car tlan nan gasoline a mamawh ang bawkin kan taksa hian nitin hna thawk turin calorie a mamawh a ni.
Tunah chuan en teh, hetah hian equation awlsam tak a awm a:
- Calorie i ei > calorie i hman = i taksa rihna tihpun.
- Calorie i ei < Calorie i hal = i taksa rihna tihtlem.
- Calorie i ei = Calorie i hal = I rihna chu a awm reng.
Chuvangin, i thil tum chu eng pawh nise, i mamawh calorie zat hriat a pawimawh hle.
Ni khatah calorie engzat nge i mamawh tih hi eng thilin nge a hril?
Mi tin ni khata calorie mamawh zat hi a inang lo. Thil engemaw zatah a innghat ber.
1. Kum
Kan tar chhoh zel chuan kan metabolism a tlahniam zel a. Chumi awmzia chu kan taksain chakna a halna rate a tlahniam tihna a ni. Chuvang chuan kan naupan lai aiin kan upat deuh deuh chuan calorie kan mamawh tlem zawk a ni.
2. Mipa leh hmeichhia (Sex) .
Hmeichhia aiin mipa hian a tlangpuiin calorie an mamawh tam zawk. Hei hi a chhan ber chu mipa hi an lian zawk a, an taksa ruh (muscle mass) pawh a sang zawk a ni. Muscle hian thau aiin calorie a hal tam zawk.
3. Hnathawh Level
Hei hi a pawimawh ber a ni. Nilengin chair-a thu thin i nih chuan calorie i mamawh tlem zawk. Mahse nitin kea kal, tlan, zuang, leh exercise ti thin i nih chuan calorie tam tak i mamawh a ni. A chhan chu chakna i hmang tam zawk a ni.
Ni khata kan mamawh calorie engzat nge kan mamawh tih hi rough idea ila.
A hnuaia table hian ni khata calorie engzat nge i mamawh tih rough idea a pe thei che a ni. Mahse, hei hi mi zawng zawng tan a inang lo tih hre reng ang che . Kum leh san zawng inang mi pahnih pawhin metabolic rate hrang hrang an nei thei. Chuvangin hei hi kaihhruaina atan chauh hmang rawh .
| Bithliahna | Kum (kum) 1.1. | Sedentary a ni | Active tawk tak a ni | Harhvang |
|---|---|---|---|---|
| Naupang (mi pahnih tan) . | 2-3 a ni | 1,000 a ni | 1,000-1,400 vel a ni | 1,000-1,400 vel a ni |
| Hmeichhia | 4-8 a ni | 1,200-1,400 vel a ni | 1,400-1,600 vel a ni | 1,400-1,800 vel a ni |
| 9-13-ah a awm | 1,400-1,600 vel a ni | 1,600-2,000 vel a ni | 1,800-2,200 vel a ni | |
| 14-18 thleng a ni | 1,800 a ni | 2,000 a ni | 2,400 a ni | |
| 19-30 thleng a ni | 1,800-2,000 vel a ni | 2,000-2,200 vel a ni | 2,400 a ni | |
| 31-50 thleng a ni | 1,800 a ni | 2,000 a ni | 2,200 a ni | |
| 51+ a ni | 1,600 a ni | 1,800 a ni | 2,000-2,200 vel a ni | |
| Mipa | 4-8 a ni | 1,200-1,400 vel a ni | 1,400-1,600 vel a ni | 1,600-2,000 vel a ni |
| 9-13-ah a awm | 1,600-2,000 vel a ni | 1,800-2,200 vel a ni | 2,000-2,600 vel a ni | |
| 14-18 thleng a ni | 2,000-2,400 vel a ni | 2,400-2,800 vel a ni | 2,800-3,200 vel a ni | |
| 19-30 thleng a ni | 2,400-2,600 vel a ni | 2,600-2,800 vel a ni | 3,000 a ni | |
| 31-50 thleng a ni | 2,200-2,400 vel a ni | 2,400-2,600 vel a ni | 2,800-3,000 vel a ni | |
| 51+ a ni | 2,000-2,200 vel a ni | 2,200-2,400 vel a ni | 2,400-2,800 vel a ni |
I activity level chu eng chiah nge ni?
- Sedentary: Hei hian nitin hnathawh dan pangngai pawn lama exercise bik engmah ti lote a kawk a ni. Entirnan, office chair-a nilengin thut thin tu emaw.
- Moderately Active: Hei hian nitin hnathawh bakah ni khata mel 1.5 atanga mel 3 (kilometre 2.4 - 4.8) vel kea kal ang chi thil ti thinte a kawk a ni.
- Active: Hei hian nitin hnathawh bakah ni khata mel 3 (kilometre 4.8) aia tam kea kal tlukpui taksa tihchakna nei thinte a kawk a ni. Infiamna leh exercise nei fo thinte chu he category-ah hian an tel ve a ni.
Engtin nge i taksa rihna tihtlem nan calorie i control thin?
I taksa rihna tihtlem nan chuan nitin i hal aia calorie i ei tlem a ngai a ni. Hei hi calorie deficit siam an ti a .
Nitin i calorie mamawh chu calorie 2000 vel a ni ang tih han ngaihtuah teh. Ni khatah calorie 1500 vel i ei chuan ni tawp lamah calorie 500 vel i tlakchham phah ang. He deficit hi phuhruk nan i taksa hian thau dahkhawm chu a hal ang. Hun kal zelah hei hian taksa rihna a tihtlem phah dawn a ni.
Mahse hetiang diet i tan hmain i doctor nen inbiakna neih hmasak phawt ang che . Chaw ei tam lutuk tihtlem chuan ei leh in lama harsatna a thlen thei a ni. I doctor chuan him tak leh i hriselna nena inmil takin i taksa rihna tihtlem dan tur a hrilh thei che a ni.
I taksa rihna tihpun nan eng nge i tih thin?
I taksa rihna tihpun nan chuan nitin i hal aia tam calorie i ei a ngai a ni. Chu chu calorie surplus siam a ngai tihna a ni .
Mahse hei hian junk food, oil food, leh sweet food tam tak ei tihna a ni lo. Chutianga i tih chuan i taksaah thau chauh i khawlkhawm ang a, cholesterol ang chi natna i nei thei bawk. Hrisel taka taksa rihna tihpun nan, protein, carbohydrates hrisel, leh thau awmna ei tur tha tak tak hmanga calorie ei tam a pawimawh
Hemi chungchang hi i doctor emaw nutritionist emaw nen inbia a, i duh ang meal plan siam a tha ber.
Calorie chhiar mai mai a ni lo tih hre reng ang che. Chu calorie chu eng ei tur atanga i hmuh nge tih pawh a ni. Entirnan, thei leh rah atanga calorie 200 ei hi chocolate bar khat atanga calorie 200 lak aiin a tha zawk hle.
Take-Home Thuchah a ni
- Ni khata calorie mamawh zat hi mi hrang hrangah kum, mipa leh hmeichhia, leh activity level a zirin a inang lo.
- I taksa rihna tihtlem nan chuan i hal (calorie deficit) aiin calorie i ei tlem a ngai a ni. I taksa rihna tihpun nan chuan i hal (calorie surplus) aiin calorie i ei tam a ngai a ni.
- Calorie awm zat ang bawkin i ei tur ei turte nutritional value pawh a pawimawh hle. Calorie hrui hring, chu chu calorie tamna ei tur, nutritional value nei lo ei loh tur a ni.
- A chunga table hi kaihhruaina tlangpui chauh a ni. I tana calorie intake tling ber hriat i duh chuan doctor emaw nutritionist emaw rawn la.
- I taksa rihna emaw, i ei leh in emaw tihdanglamna lian tham i neih hmain doctor rawn hmasa phawt ang che . A tih dan him ber leh dik ber a ni.
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