Ma calories Amafunikira Tsiku Lililonse

Zamkati

• Mukudabwa kuti ndi ma calories angati omwe mumafunikira tsiku lililonse? Izi zimatengera ma calories omwe amawotchedwa patsiku!
• STEPI 1: Sankhani RMR yanu
• STEPI 2: Fotokozerani zomwe mumadya tsiku lililonse
• Onaninso za

Mukudabwa kuti ndi ma calories angati omwe mumafunikira tsiku lililonse? Izi zimatengera ma calories omwe amawotchedwa patsiku!

Kalori ndi muyeso kapena gawo la mphamvu; zopatsa mphamvu mu zakudya zomwe mumadya ndizoyesa kuchuluka kwa mphamvu zamagetsi zomwe chakudya chimapereka. Magawo amagetsiwa amagwiritsidwa ntchito ndi thupi kupangira zochitika zolimbitsa thupi, komanso njira zonse zamagetsi, kuyambira kugunda kwa mtima wanu ndikukula tsitsi mpaka kuchiritsa bondo lomwe lakhadzikika ndikumanga minofu. Kulemera kwa thupi kumafikira pama equation osavuta a ma calories mu (kuchokera pachakudya) motsutsana ndi ma calories opsereza panthawi yochita masewera olimbitsa thupi komanso zolimbitsa thupi zina.

Gwiritsani ntchito zopatsa mphamvu zofunika patsiku kuti muwone kuchuluka kwama calories omwe muyenera kudya:

STEPI 1: Sankhani RMR yanu

RMR = 655 + (9.6 X kulemera kwanu mu kilogalamu)

+ (1.8 X kutalika kwanu mu masentimita)

- (4.7 X msinkhu wanu m'zaka)

Zindikirani: Kulemera kwanu mu kilogalamu = kulemera kwanu mu mapaundi ogawanika ndi 2.2. Kutalika kwanu mu masentimita = kutalika kwanu mu mainchesi kuchulukitsidwa ndi 2.54.

STEPI 2: Fotokozerani zomwe mumadya tsiku lililonse

Lonjezerani RMR yanu ndichinthu choyenera kuchita:

Ngati mukungokhala (zochepa kapena ayi): RMR X 1.2

Ngati mukuchita pang'ono (masewera olimbitsa thupi / masewera masiku 1-3 pa sabata): RMR X 1.375

Ngati muli otanganidwa (zolimbitsa thupi / masewera olimbitsa thupi masiku 3-5 pa sabata): RMR X 1.55

Ngati muli otanganidwa kwambiri (zolimbitsa thupi / masewera olimbitsa thupi masiku 6-7 pa sabata): RMR X 1.725

Ngati muli otanganidwa kwambiri (zolimbitsa thupi kwambiri tsiku ndi tsiku, masewera kapena ntchito yolimbitsa thupi kapena kuphunzitsidwa kawiri patsiku): RMR X 1.9

Zotsatira Zowotchedwa Macalorie: Chiwerengero chanu chomaliza, kutengera ma calories opsereza tsiku limodzi, chikuyimira kuchuluka kwama calories omwe amafunikira patsiku kuti mukhalebe olemera pano.

Onaninso za