Suav cov calories: yuav pib qhov twg? Phau ntawv qhia tshwj xeeb tshaj plaws rau kev suav cov calorie!

Ib txoj hauv kev zoo thiab nyab xeeb tshaj plaws kom poob phaus yog suav calories. Hauv kab lus no peb yuav teb cov lus nug hauv qab no. Vim li cas suav cov calories zoo rau kev poob phaus? Yuav ua li cas xam cov cai ntawm calories txhua hnub rau kev poob phaus? Thiab xav txog cov lus nug ntawm yuav ua li cas, qhov tseeb, cov ntsiab lus calorie ntawm cov ntawv qhia zaub mov txhua hnub.

Calorie suav rau poob phaus

Ntau tus tsis lees paub cov txheej txheem no vim nws qhov nyuaj, tab sis vim yog qhov tsim nyog txwv tsis pub calorie koj noj, koj yuav sib npaug zog thiab txhim kho daim duab. Qhov tseeb, yog tias ib tug kawm suav suav calories thiab saib xyuas koj cov zaub mov, koj yuav tsis tsuas yog ua rau koj lub cev zoo, tab sis kuj maj mam hloov cov cwj pwm noj mov. Qhov tseeb, suav calories tsis txwv kev txwv rau ib yam khoom tshwj xeeb, tab sis yog tias koj pib suav calories noj zaub mov, ces muaj ib hnub koj paub txog koj tus kheej tias nws yog qhov zoo dua los noj ib lub tais zaub xam lav nrog nqaij dua li lub ncuav mog qab zib me me. Yog, cov ntsiab lus caloric, nws yuav yog tib yam, tab sis cov khoom noj muaj txiaj ntsig ntawm cov tais diav no txawv kiag li.

Lub hauv paus ntsiab lus ntawm kev poob phaus yog yooj yim heev: tib neeg yuav tsum tau noj tsawg tshaj li lub cev muaj sij hawm rau cov txheej txheem uas nws pib siv lub zog reserves ntawm rog. Nws yuav zoo li qhov yooj yim dua - ib lub lim tiam zaum ntawm kev noj zaub mov nruj, poob phaus thiab tso cai rau koj tus kheej txoj kev ywj pheej ntawm cov zaub mov. Txawm li cas los xij, lub hauv paus ntsiab lus no muab cov nyhuv luv luv, tag nrho cov poob phaus rov qab sai heev. Ib txoj hauv kev zoo tshaj kom poob phaus yog suav calories. Vim li cas?

1. Kev suav cov calories yog ib txoj hauv kev tsim nyog rau kev noj haus kev ntxhov siab thiab kev txwv loj. Koj tsis raug mob koj lub cev, tsaws nws ntawm kev noj zaub mov nruj.
2. Nrog rau kev suav calorie koj yuav muaj kev noj zaub mov kom tiav, yog li ntawd, txoj kev poob phaus no tsis ua rau muaj kev phom sij rau lub cev, tsis zoo li mono-kev noj haus thiab kev tshaib kev nqhis.
3. Koj tsis tuaj yeem cais tawm ntawm cov ntawv qhia zaub mov koj nyiam cov zaub mov, qhov tseem ceeb yog nyob rau hauv lub moj khaum ntawm txoj kev hauv tsev calories. Ntxiv mus, ntsuas seb nws ua haujlwm zoo npaum li cas! Ntawm qhov tod tes, kom haum rau tus nqi ntawm cov ntsiab lus caloric, koj yuav tshem koj cov khoom noj los ntawm cov khoom noj uas tsis muaj txiaj ntsig, teeb meem thiab rog. (uas yog qhov zoo). Tab sis ntawm qhov tod tes, koj yuav ib txwm muaj sijhawm los noj koj cov kev kho mob uas koj nyiam, tsuas yog tshuaj xyuas cov ntawv qhia txhua hnub.
4. Nws suav calorie suav yog thawj kauj ruam ntawm kev noj zaub mov kom zoo, noj qab haus huv, sib npaug. Koj yuav tau ua raws li kev noj haus thiab txhob txwm tshaj tawm txoj hauv kev rau kev xaiv cov khoom.
5. Nrog suav suav calories koj yuav haus cov protein ntau txaus, rog thiab carbohydrates, thiab koj qhov hnyav yuav noj qab haus huv thiab tsis muaj mob. Vim li cas thiaj tseem ceeb? Piv txwv li, los ntawm qhov tsis muaj rog tuaj yeem ua teeb meem nrog cov tshuaj hormones, los ntawm kev tsis muaj carbs - poob ntawm lub zog thiab qaug zog. Thiab ib qho ntxiv ntawm cov protein, uas feem ntau txhawb nqa hauv kev noj zaub mov sib txawv, feem ntau ua rau muaj teeb meem nrog lub plab thiab lub raum.
6. Calorie suav yog qhov tsuas yog kev xaiv ntawm lub zog muaj peev xwm, yog tias koj ua si kis las thiab xav tswj koj cov leeg nqaij, tiv thaiv nws los ntawm kev puas tsuaj. (txhawb cov leeg = zoo toned lub cev). Cov zaub mov uas tsis muaj calorie tsawg thiab mono thawj zaug tawm tsam ntawm cov leeg nqaij thiab tsis rog nyob rau hauv cov kev txwv loj rau lub cev yooj yim dua hais lus zoo rau cov leeg vim lawv xav tau ntau zog.
7. Cov txheej txheem no ntawm kev poob phaus raws li kev suav calorie ntau dua thiab ruaj khov, tsis muaj kev hloov pauv thiab ib txhij rov qab los ntawm phaus ploj.
8. Raws li txoj cai, tom qab 2-3 lub hlis tom qab suav cov calorie ntau ntau koj yuav tsim qee yam ntawm cov zaub mov xaiv thiab koj yuav paub txog dab tsi thiab ntau npaum li cas koj noj ib hnub kom nyob hauv koj txoj hauv kev ntawm calories. Yog tias koj xav tias tam sim no nws yuav yog koj tus khub rau lub neej, tsis yog li ntawd.
9. Kev suav calories yog qhov sib txawv heev thiab nyiam txoj kev poob phaus. Yog tias, tom qab kev noj zaub mov tsis zoo yuav tsum tau txiav tawm lossis pib txij thaum pib, suav calories yog ib qho snap los tswj "zagorye hnub." Tsuas yog ib me ntsis txo cov calories txhua hnub uas yuav tsum tau muaj rau 2-3 hnub tom ntej, lossis siv lub zog noj ib ce.
10. Kev suav cov calories yog yooj yim heev los hloov mus rau qhov hnyav tom qab poob phaus. Txhua yam koj yuav tsum tau ntxiv +10-20% rau koj cov calories tam sim no (nyob ntawm seb koj xaiv qhov tsis txaus).

Cov khoom noj kom tsim nyog: yuav ua li cas los pib ntawm kauj ruam

Txhawm rau pib tswj koj cov zaub mov, koj yuav tsum ua cov haujlwm hauv qab no:

• Txhawm rau txiav txim siab tus naj npawb ntawm cov ntsiab lus caloric ntawm koj cov khoom noj txhua hnub.
• Pib khaws cov ntaub ntawv txhua hnub ntawm cov zaub mov noj.
• Saib hauv daim iav tsis tu ncua txhim kho koj daim duab.

Lub algorithm ntawm suav calories kom poob phaus

KAUJ RUAM 1: xam lub hauv paus metabolic tus nqi

Peb txhua tus, nyob ntawm qhov hnyav, kev ua ub no thiab hnub nyoog yuav tsum muaj cov khoom noj sib txawv. Txhawm rau kom paub meej daim duab koj yuav tsum siv tus qauv Harris-Benedict:

• Poj niam: BMR= 9.99in * luj (kg) + 6,25 * kev loj hlob (hauv cm) - 4,92 * hnub nyoog (xyoo) - 161
• Txiv neej: BMR = 9.99 hauv * hnyav (kg) + 6,25 * kev loj hlob (hauv cm) - 4,92 * hnub nyoog (xyoo) + 5

qhov twg BMR - lub hauv paus metabolic tus nqi (basal metabolic rate)

KAUJ RUAM 2: txiav txim siab ua haujlwm txhua hnub

Qhov txiaj ntsig ntawm daim duab yog theem pib ntawm cov metabolism (BMR) yog muab faib los ntawm lub coefficient ntawm lub cev ua si:

• 1,2 - yam tsawg kawg nkaus (tsis muaj kev tawm dag zog, ua haujlwm sedentary, tsis muaj zog)
• 1.375 - lub teeb ua haujlwm (kev tawm dag zog los yog taug kev, ua haujlwm me me hauv nruab hnub)
• 1,46 - nruab nrab kev ua si (kev ua haujlwm 4-5 zaug hauv ib lub lis piam, kev ua haujlwm zoo rau ib hnub)
• Xyoo 1.55 - kev ua ub no tshaj qhov nruab nrab (ib qho kev tawm dag zog 5-6 zaug hauv ib lub lis piam, ua haujlwm zoo rau ib hnub)
• Xyoo 1.64 - nce kev ua haujlwm (kev ua haujlwm txhua hnub, kev ua haujlwm siab nruab hnub)
• 1,72 - kev ua haujlwm siab (kev tawm dag zog txhua hnub thiab kev ua haujlwm siab txhua hnub)
• Txhawm rau 1.9 - kev ua haujlwm siab heev (feem ntau peb tab tom tham txog cov neeg ncaws pob hauv lub sijhawm sib tw ua si)

Thov nco ntsoov! Nrog rau kev sib tw kom zoo dua tsom mus rau tag nrho cov haujlwm thaum nruab hnub. Piv txwv li, yog tias koj tawm dag zog txhua hnub rau 30-45 feeb, tab sis koj muaj kev ua neej nyob tsis muaj zog, koj tsis tas yuav tshem tawm ntau tshaj 1,375. Ib qho kev tawm dag zog, txawm tias qhov hnyav tshaj plaws, tsis them nyiaj rau qhov tsis muaj kev ua si thaum nruab hnub.

Kauj ruam 3: xam qhov kawg tshwm sim

Yog li, los ntawm kev sib faib cov lej ntawm theem pib metabolic tus nqi (BMR) los ntawm qhov tseem ceeb ntawm kev ua lub cev, peb tau txais koj cov calories kom tsawg. Noj raws li txoj cai no, koj yuav tsis poob phaus lossis nce qhov hnyav. Qhov no hu ua tus qauv ntawm calories los txhawb qhov hnyav.

BMR * piv rau lub cev ua si = tus nqi calories los txhawb qhov hnyav.

Yog tias koj xav kom poob phaus, qee qhov txiaj ntsig ua haujlwm xav tau rho tawm 15-20% (qhov no yog cov khoom noj khoom haus nrog cov caloric tsis txaus). Yog tias koj ua haujlwm ntawm cov leeg nqaij, ces koj xav tau ntxiv 15-20% (nws yuav yog zaub mov nrog calorie ntau ntxiv). Yog tias koj nyob rau theem ntawm "kev tuav pov hwm", tawm hauv daim duab tsis hloov.

Nrog me ntsis ntxiv qhov hnyav yog pom zoo kom suav ib hnub caloric tsis txaus ntawm 15%. Yog tias koj xav tshem tawm> 10 kg peb pom zoo kom suav nrog qhov tsis txaus ntawm 20%. Thaum loj tshaj qhov hnyav, yog tias koj xav tshem tawm> 40 kg tuaj yeem siv qhov tsis txaus ntawm 25-30%.

Piv txwv:

Poj niam, 30 xyoo, hnyav 65 kg, qhov siab 165 cm, ce 3 zaug ib lub lim tiam:

• BMR Luas = 9,99 * 65 + 6,25 * 165 - 4,92 * 30 - 161 = 1372
• Noj cov calories kom tswj tau qhov hnyav = 1372 * 1,375 = 1886,5 kcal
• Qhov norm caloric deficit = 1886 - (1886 * 0,2) = 1509 kcal

Tag nrho tau 1450-1550 calories yog tus nqi txhua hnub rau kev poob phaus. Ntawm daim duab no, koj yuav tsum khaws cov calories txhua hnub ntawm koj cov zaub mov.

• Vim li cas ho tsis poob hauv qab txoj kev hauv tsev: Lub cev tau siv rau cov khoom noj me me, yuav ua rau cov metabolism hauv qeeb thiab thaum koj pib noj me ntsis ntxiv, koj yuav hnyav heev.
• Vim li cas thiaj tsis tuaj yeem hla txoj kev hauv tsev: koj tsis poob phaus, vim lub cev yuav tsis muaj sij hawm los siv lub zog uas tau txais.

ONLINE calorie tshuab xam zauv

12 lub tswv yim yuav ua li cas suav calories

1. Khaws ib daim ntawv teev zaub mov, cov lej yuav tsum tau sau cia. Tsis txhob cia siab rau koj lub cim xeeb thiab tsis txhob suav rau qhov kwv yees ntxhib, txwv tsis pub muaj kev pheej hmoo noj ntau dhau, lossis phem dua, malnourished.
2. Kev siv thev naus laus zis tau txhawb nqa peb txoj haujlwm ntawm kev noj zaub mov zoo. Rub tawm peb lub mobile app rau suav cov calories noj, koj ua rau koj lub neej yooj yim heev. Peb xav kom koj nyeem: Sab saum toj zoo tshaj plaws dawb apps rau suav calories.
3. Tsis txhob ntseeg qhov kev ntsuas ntawm qhov hnyav ntawm cov khoom "los ntawm qhov muag", nco ntsoov yuav lub chav ua noj nplai. Yog tsis muaj chav ua noj nplai yog koj cov calories suav ua tsis raug, yog li qhov xav tau yuav nyuaj dua kom ua tiav. Los ntawm txoj kev, feem ntau nyob rau hauv cov kev pab cuam rau suav calories twb xam lub zog tus nqi rau ib yam khoom, piv txwv li, rau ib lub txiv kab ntxwv. Qhov hnyav npaum li cas no txiv kab ntxwv raws li txoj cai, uas peb suav cov calorie ntsiab lus tsis paub. Tej zaum koj cov txiv kab ntxwv ntau dua lossis tsawg dua. Tau kawg, qhov yuam kev me me, tab sis yog tias thaum nruab hnub, tag nrho cov khoom tsim los ntawm "qhov muag", nws yog lub hom phiaj ntawm daim duab yuav tsis ua haujlwm. Saib peb cov kev xaiv ntawm: Sab saum toj 20 hluav taws xob chav ua noj nplai.
4. Ntsuas cov khoom tsuas yog rau cov tsis tau npaj! Yog tias koj tsis nco qab ua nws hauv cov txheej txheem ua noj, nco ntsoov xyuas cov ntsiab lus calorie ntawm cov zaub mov npaj. Piv txwv li, lub zog tus nqi ntawm 100 g ntawm raw mov thiab 100 g ntawm boiled mov tsis zoo ib yam. Nws yog ib txwm zoo dua los ntsuas cov khoom nyob rau hauv qhuav los yog nyoos, tsis siav. Yog li cov ntaub ntawv yuav raug ntau dua.
5. Ntsuas cov khoom uas tau npaj rau kev siv lossis kev npaj: nqaij tsis muaj pob txha, txiv hmab txiv ntoo thiab zaub tsis muaj tev, core, cheese tsis ntim, nqaij qaib tsis muaj tawv nqaij, thiab lwm yam.
6. Npaj koj cov ntawv qhia zaub mov ua ntej rau tag kis. Ua ib daim ntawv teev npe yav tom ntej ntawm cov tais diav kom tsis txhob xav tsis thoob nrog qhov tsis muaj cov khoom lossis lwm yam khoom.
7. Thaum npaj cov ntawv qhia zaub mov rau hnub tam sim no lossis hnub tom ntej, ib txwm tawm ntawm txoj kev me me (150-200 kcal) kom muaj chaw rau maneuver. Dheev koj yuav muaj khoom noj txom ncauj uas tsis tau npaj los yog koj txiav txim siab hloov ib yam khoom rau lwm tus.
8. Yog hais tias koj ua noj ib tug complex tais uas muaj ob peb yam khoom xyaw (kua zaub, ncuav mog qab zib, casserole, pizza), nws yog qhov zoo dua tsis pom nws cov ntsiab lus calorie hauv online. Ua ntej ua noj, ntsuas txhua yam khoom xyaw, suav lawv lub zog tus nqi thiab suav cov lej ua tiav. Yog li, qhov tshwm sim yuav raug ntau dua.
9. Tsis txhob muaj khw noj mov thiab caterers. Nyob rau hauv lub ntiaj teb niaj hnub no zoo li nyuaj heev, tab sis yog tias koj tau coj cov zaub mov nrog koj mus ua haujlwm, kawm lossis taug kev, lawv cov hom phiaj hauv kev poob phaus koj yuav ua tiav sai dua. Txawm hais tias lub tsev noj mov zaub mov teev cov calories hauv ib lub tais, nco ntsoov tias cov nuj nqis no tsuas yog kwv yees xwb.
10. Tsis txhob tsom ntsoov rau cov calories uas qhia rau cov zaub mov txawv ntawm ntau lub vev xaib lossis hauv pab pawg raws li cov zaub mov txawv hauv social networks. Ua ntej, nws tsis paub yuav ua li cas conscientiously txiav txim siab tag nrho cov ntaub ntawv, lub drafters ntawm cov zaub mov txawv. Qhov thib ob, koj tuaj yeem sib txawv qhov hnyav ntawm tus kheej cov khoom xyaw uas yuav hloov pauv tus nqi caloric ntawm cov zaub mov.
11. Yog tias muaj ib hnub koj yuav mus dhau qhov tsim kom muaj zog, nws yog tsis tsim nyog nyob rau hauv txhua rooj plaub los npaj ib hnub yoo mov ntawm kev tshaib kev nqhis. Yog li koj tsuas yog cuam tshuam kev ua haujlwm ntawm cov metabolism. Txuas ntxiv mus ua raws txoj hauv kev ntawm calories, thiab yog tias koj muaj lub siab xav phem heev rau nag hmo "Sagar", nws yog qhov zoo dua los them 1 teev kev tawm dag zog, taug kev lossis lwm yam kev tawm dag zog lub cev. Xwb, rau ob peb hnub kom txo cov khoom noj los ntawm 15-20% los them rau cov khoom noj ntau dhau, thiab rov qab mus rau cov khoom noj khoom haus yav dhau los.
12. Qhia koj tus kheej kom suav calories, ua ntej koj yuav tsum tau qhuab ntuas tus kheej. Tab sis tom qab ob peb lub lis piam, koj yuav cob qhia koj tus kheej ua ntej txhua pluas noj los ua zaub mov hauv koj lub chaw muag khoom. Feem ntau txaus 2-3 lub hlis los tsim cov ntawv qhia zaub mov txhua hnub thiab kawm paub txhais koj cov zaub mov li cas yam tsis muaj lub tshuab xam zauv.

Yuav suav KBZHU cov khoom li cas

Txhawm rau kom nkag siab tag nrho cov teeb meem ntawm suav calories, koj yuav tsum to taub yuav ua li cas suav KBZHU cov khoom (calorie, proteins, rog thiab carbohydrates) thiab qhov twg kom tau txais tag nrho cov ntaub ntawv ntawm tus lej ntawm cov khoom no. Cia peb txheeb xyuas cov kauj ruam los ntawm kauj ruam yuav ua li cas suav calories, protein, carbohydrates thiab rog hauv cov zaub mov. Nyeem ntxiv txog ntau npaum li cas cov protein, carbohydrates thiab cov rog rau txhua tus neeg, nyeem ntawm no: Yuav ua li cas xam PFC (cov protein, rog, carbohydrates) thiab nws ua li cas?

Nrhiav qhov twg calorie thiab PFC khoom?

• Tag nrho cov ntaub ntawv ntawm calories, protein, carbs thiab rog saib ntawm lub ntim rau cov khoom. Muaj cov ntaub ntawv tseeb tshaj plaws.
• Yog tias cov khoom muag tsis tau ntim lossis ntim cov nqi zog tsis tau teev tseg, ces saib cov ntsiab lus calorie ntawm cov khoom noj hauv Internet. Tsuas yog piv txwv li nkag mus rau hauv lub tshuab tshawb nrhiav “Banana KBZHU” thiab nrhiav tag nrho cov ntaub ntawv tsim nyog. Nws raug nquahu kom saib ntau qhov chaw kom paub meej tias qhov tseeb ntawm cov ntaub ntawv.
• Yog tias koj siv lub vev xaib lossis mobile app los suav calories, lawv feem ntau muaj lub hauv paus npaj ntawm cov khoom nrog cov ntaub ntawv KBZHU. Yog li ntawd, ntxiv rau kev tshawb nrhiav cov ntaub ntawv tsis tsim nyog.
• Yog tias koj muaj cov tais diav uas muaj ob peb cov khoom xyaw, ces ntsuas txhua tus neeg cov khoom suav suav KBZHU rau txhua qhov ntawm cov khoom xyaw sib cais thiab suav cov lej tshwm sim. Nyeem ntxiv txog nws hauv qab no.

Yuav suav KBZHU li cas: piv txwv

Cia peb saib cov piv txwv tshwj xeeb ntawm yuav ua li cas suav calories, proteins, rog thiab carbohydrates hauv cov khoom noj thiab npaj zaub mov.

1. Hloov 5%. Saib cov calorie ntsiab lus ntawm cov khoom ntawm lub ntim. Yog tsis tau teev tseg, ces saib hauv Internet.

KBZHU curd 5% - 100 g yog '

• Cov calories: 121 kcal
• Nqaij: 17 g
• Cov rog: 5 g
• Carbohydrates: 1.8 g

a) Piv txwv li, koj tau txiav txim siab noj 80 g ntawm tsev cheese. Txhawm rau xam KBZHU 80 g ntawm tsev cheese, tsuas yog muab txhua daim duab los ntawm 0.8:

KBZHU curd 5% - 80 d:

• Calories: 121 * 0,8 = 96,8 kcal
• Protein: 17 * 0,8 = 13,6 g
• Yog ': 5 * 0,8 = 4 g
• Carbohydrates: 1.8 g * 0,8 = 1,44 g

b) Yog tias koj txiav txim siab noj 225 grams tsev cheese, ces muab txhua daim duab 2.25:

KBZHU curd 5% - 225 g yog '

• Calories: 121 * 2,25 = 272,3 kcal
• Protein: 17 * 2,25 = 38,25 g
• Yog ': 5 * 2,25 = 11,25 g
• Carbohydrates: 1.8 g * 2,25 = 4,05 g

Yog li, peb tau txais KBZHU cheese tshwj xeeb, nyob ntawm nws qhov hnyav.

2. oats. Qhov no yog Noj tshais nrov tshaj plaws los ntawm cov neeg uas sim ua raws li kev noj qab haus huv. Kev suav calories rau oatmeal kuj yooj yim heev. Los ntawm kev sib piv nrog cov phiaj xwm hauv qab no, peb cia siab tias KBZHU rau tag nrho lwm cov cereals thiab pasta.

a) oatmeal Weighed qhuav (nws yog qhuav, qhov no tseem ceeb!). Piv txwv li, koj tau txais 70 cov ntaub ntawv KBZHU Saib ntawm lub ntim lossis ntawm 100 g:

KBZHU oats - 100 g:

• Cov calories: 342 calories
• Nqaij: 12 g
• Cov rog: 6 g
• Carbohydrates: 60 g

Txij li thaum peb tsis npaj noj 100 grams xam rau ib qho 70 grams, muab tag nrho cov duab los ntawm 0.7:

KBZHU oatmeal - 70 g:

• Calories: 342 * 0,7 = 240 kcal
• Protein: 12 * 0,7 = 8.4 g
• Yog ': 6 * 0,7 = 4,2 g
• Carbohydrates: 60 * 0,7 = 42 g

Qhov no yog qhov kawg KBZHU khoob oatmeal 70 g: K-240, B-8,4; W yog 4.2; Ib-42. Koj tau ntxiv dej ntau npaum li cas, ua li cas koj tsis pom, thiab txawm tias nws hnyav npaum li cas tom qab ua noj, koj nkag mus rau cov ntaub ntawv hauv koj phau ntawv teev npe khoom noj nyob rau hauv qhuav teeb meem. Ib yam li ntawd, muaj lwm yam cereals, pasta, qos yaj ywm.

Hauv Internet koj tuaj yeem nrhiav calories rau oatmeal twb siav lawm. Tab sis nws yog qhov zoo dua tsis txhob siv cov duab no. Grits nqus dej thiab o, thiab nws qhov hnyav kawg yuav txawv nyob ntawm seb koj tau ntxiv dej ntau npaum li cas thiab sijhawm npaum li cas rau boil porridge. Yog li ib txwm hnyav tag nrho cov nplej tsuas yog nyob rau hauv qhuav (tsis npaj) daim ntawv.

b) Piv txwv tias koj npaj cov oatmeal nrog mis nyuj ntxiv butter, zib ntab thiab mis nyuj. Hauv qhov no, peb ntsuas txhua tus neeg cov khoom xyaw ua ntej ua noj (cereals, roj, zib mu, mis nyuj), ntseeg KBZHU rau txhua tus neeg cov khoom xyaw, sau thiab tau txais KBZHU npaj zaub mov. Tag nrho cov no yog xam ua ntej ua noj! Nyeem ntxiv txog kev suav cov zaub mov npaj qis me ntsis.

3. Nqaij qaib mis. Lwm cov khoom nrov los ntawm kev poob phaus, yog li cia peb saib nws.

Ntsuas cov nqaij qaib mis nyoos, nyiam dua tom qab koj tau defrosted thiab qhuav, kom cov kev suav tsis tau txais cov dej noo ntau dhau. (zoo, yog tias nws yuav tsum nyob twj ywm rau qhov kawg). xam KBZHU nqaij qaib mis 120 g:

KBZHU nqaij qaib mis - 100 g:

• Cov calories: 113 kcal
• Nqaij: 24 g
• Cov rog: 2 g
• Carbohydrates: 0.4 g

KBZHU nqaij qaib mis - 120 g:

• Calories: 113 * 1,2 = 135,6 kcal
• Protein: 24 * 1,2 = 28,8 g
• Yog ': 2 * 1,2 = 2,4 g
• Carbohydrates: 0.4 g * ntawm 1.2 = 0.48 g

Tom qab peb boil lub mis nyuj, nws tsis hnyav thiab suav calorie ntau ntau. Xav txog cov ntaub ntawv tsuas yog hauv nws daim ntawv nyoos. Cov txuj lom thiab ntsev rau cov ntsiab lus calorie tsis cuam tshuam, tab sis yog tias koj ua noj nrog roj, tsis txhob hnov ​​​​qab ntxiv rau.

Yuav nrhiav tau cov zaub mov npaj ua li cas

Raws li peb tau hais ua ntej, thaum ua noj cov zaub mov nyuaj suav calories yog raws li hauv qab no:

• Ntsuas txhua cov khoom xyaw rau hauv ntub / qhuav
• Xav txog txhua cov khoom xyaw KBZHU hauv daim duab saum toj no
• Sau cov ntaub ntawv thiab tau txais cov zaub mov muaj calorie ntau.

Ntawm no yog ib qho piv txwv nrog ib tug complex tais uas peb tau hais los saum toj no: oatmeal nrog mis nyuj, zib mu thiab butter.

Cov khoom xyaw rau porridge:

• 130 g ntawm oatmeal
• 50 ml yog '3.2%
• 30 g zib mu
• 10 g yog'lar

Peb cia siab tias los ntawm kev sib piv nrog cov piv txwv saum toj no, muab cov ntaub ntawv sib npaug ntawm qhov hnyav ntawm cov khoom. Tom qab ntawd ntxiv cov calories, proteins, carbohydrates thiab rog.

Tau txais KBZHU oatmeal: K-647,6; B- Ntawm 17.73; W-17,78; U-104,23, XNUMX.

Ib txoj hauv kev yooj yim los xam KBZHU npaj pluas mov

Muaj ib txoj hauv kev yooj yim thiab yooj yim los xam KBZHU npaj pluas mov. Rau qhov no peb siv lub vev xaib Calorizator. Mus rau nplooj ntawv Analyzer zaub mov txawv thiab nkag mus rau hauv lub qhov rais tshiab sib cais los ntawm commas tag nrho peb cov khoom xyaw: 130 g oats, 50 ml mis nyuj 3.2%, 30 g zib mu, 10 g butter:

Nyem txheeb xyuas, thiab es tsis txhob suav suav cov calories tau txais cov duab tiav lawm:

Saib ntawm kab tag nrho cov thiab npaj txhij rau calorie complex tais diav nrog ntau yam khoom xyaw.

Thiab koj tsis tas yuav nkag mus rau qhov hnyav hauv grams, koj tuaj yeem siv cov cim raws li hauv qab no:

Raws li koj tuaj yeem pom, koj tuaj yeem luam daim ntawv qhia thiab suav KBZHU li ntawd. Tab sis ceev faj! Piv txwv li, 2 qhov muag teev nyob rau hauv kev nkag siab ntawm cov zaub mov analyzer yog 150 g, Tab sis qhov tseeb nws yuav yog 100 g thiab 200 g, nyob ntawm seb qhov loj me ntawm lub noob. Tus nqi ntawm cov kev pab cuam no yuav yog qhov nruab nrab. Yog li nws yog qhov zoo dua los ntsuas thiab sau rau hauv cov khoom ntsuas ntsuas hauv grams, tau ntsuas lawv.

Yog tias koj siv mobile apps los suav calories, zoo ib yam, hnyav dua, tsis siv hauv kev suav ntawm "1 txiv tsawb" lossis "1 dos" los ntawm cov khoom tiav lawm.

Yuav ntsuas cov zaub mov li cas, yog tias koj ua noj rau tsev neeg?

Peb feem ntau npaj cov tais diav tsis yog rau lawv tus kheej tab sis rau tag nrho tsev neeg. Yuav suav calories li cas, yog tias koj hnyav cov khoom koj xav tau hauv lawv daim ntawv nyoos, thiab thaum ua noj cov khoom hnyav hloov? Muaj ib txoj hauv kev yooj yim los daws qhov teeb meem no.

1. KBZHU xam raws li cov txheej txheem pleev xim rau saum toj no, hnyav cov khoom xyaw rau hauv daim ntawv qhuav los yog nyoos ua ntej ua noj. Cia peb ua piv txwv oatmeal nrog mis nyuj, zib mu thiab butter, uas peb tau tham saum toj no. Peb tau txais tag nrho KBZHU: K-648; B-17,7; W-17,8; UA-104.

2. Ua noj porridge, ntxiv tag nrho cov khoom xyaw, sib tov. Ntsuas lub tais. Piv txwv li, peb tau txais 600 grams - tag nrho qhov hnyav ntawm cov zaub mov npaj.

3. Tam sim no muab cov porridge rau nws lub phaj kom hnyav. Piv txwv li, peb batch tig tawm mus rau 350 g.

4. 350 grams yog 58% ntawm tag nrho cov cereal (350 muab faib los ntawm 600 thiab tau txais 58%).

5. Raws li suav KBZHU koj feem los ntawm kev muab txhua tus lej los ntawm 0.58:

• Calories: 648 * 0,58 = 376 kcal
• Cov protein: 17,8 * 0,58 = 10.2 g
• Yog'lar: 17,8 * 0,58 = 10.3 g
• Carbohydrates: 104 * 0,58 = 60.5 g

6. Tag nrho, peb tau suav ntawm ib qho kev pabcuam ntawm oatmeal: K-376; B-10,2; W yog 10.3; -60,5.

Peb xav kom koj nyeem txog lub ncauj lus no cov lus hauv qab no:

• Calorie deficit: qhov twg yuav pib poob phaus
• Yuav xam BDIM li cas thiab nws ua li cas
• Kev xaiv ntawm mobile apps rau suav calories
• Txhua yam hais txog kev noj zaub mov kom raug thiab pib qhov twg
• Interval yoo mov: slimming rau cov tub nkeeg