Kodi NIH Inangopanga Calculator Yabwino Kwambiri Yowonda Kunenepa Yomwe Yakhalapo?

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Kuchepetsa thupi kumafikira pamtundu wokhazikika, wokhazikika: Muyenera kudya 3,500 zochepa (kapena kuwotcha 3,500 zowonjezera) pa sabata kuti muthe paundi imodzi. Nambalayi idabweranso zaka 50 pomwe dokotala wotchedwa Max Washnofsky adapeza kuti wina adzafunika kuchepetsa makilogalamu 500 tsiku lililonse kuti achepetse kunenepa. Vuto lokhalo? Nambala iyi si yolondola kwa aliyense. (Koma ndizothandiza! Dziwani zambiri mu Kodi Muyenera Kuwerengera Ma calories Kuti Muchepetse Kunenepa?)

Mwamwayi, National Institutes of Health yakhazikitsa chowerengera chapadera kwambiri komanso cholondola, chotchedwa Body Weight Planner (BWP). Chowerengeracho sichinapangidwe ndi M.D., koma m'malo mwake ndi katswiri wa masamu wa NIH Kevin Hall, Ph.D. Hall adasanthula maphunziro abwino kwambiri ochepetsa kunjaku kenako ndikupanga njira yolumikizira zomwe zimaphatikizira zonse zomwe maphunzirowa adawonetsa zakuchepetsa kwambiri.

Nchiyani chimapangitsa chowerengera ichi chochepetsera kuchepa kwambiri kuposa ena onse? Imakufunsani kuti muyankhe mafunso omwe ali ngati zaka, kulemera kwapano, kulemera kwa zolinga, ndi nthawi yomwe mukufuna kuti mugwire ntchito, koma mumafunsidwa kuti muzichita masewera olimbitsa thupi pa sikelo ya 0 mpaka 2.5 ndi kuchuluka kwake komwe mukuchita. tili okonzeka kusintha zochita zanu zolimbitsa thupi kuti mukwaniritse cholinga chanu. Ndipo popeza ambiri aife sitidziwa manambala awa pamwamba pamutu pathu, Hall wapanga gulu la mafunso omwe timawayankha. Kuti mudziwe kuchuluka komwe mukufuna kusintha, chowerengera chimafunsa kuti "Ndikukonzekera kuwonjezera kuwala / kwapakati / kuyenda kwakukulu / kuthamanga / njinga kwa mphindi 5/50/120, 1/5/10 pa tsiku / sabata" (pali chisankho pamphindi zisanu zilizonse pakati pa 0 ndi 120, komanso pafupipafupi pakati pa 1 mpaka 10). Mlingo wodziwika bwino uwu umalowa mu nitty-gritty ya kuchuluka kwa masewera olimbitsa thupi-ndi chifukwa chake kutenthedwa kwa calorie ndiko inu makamaka.

Mwachitsanzo, ngati muli ndi mapaundi 135 ndikuchita masewera olimbitsa thupi, BWP ikuyerekeza kuti mutha kudya makilogalamu 2,270 patsiku kuti muchepetse kunenepa kwanu. Koma mumangofunika kudula ma calories 400 patsiku-100 poyerekeza ndi malingaliro wamba-kutaya mapaundi asanu pamwezi (poyenda kwa mphindi 30 kawiri pa sabata). (Phunzirani za Ubongo Wanu: Kuwerengera kwa Kalori.)

"Cholakwika chachikulu ndi lamulo la 500-calorie ndikuti kuganiza kuti kuwonda kumapitilirabe motsatira nthawi," a Hall adauza. Dziko la Runner. "Si momwe thupi limayankhira. Thupi ndi lamphamvu kwambiri, ndipo kusintha gawo limodzi lamachitidwe nthawi zonse kumabweretsa kusintha m'malo ena."

Anthu amafuna kuperewera kwa kalori wina kuti ataye paundi imodzi, kutengera kulemera kwawo komwe kumatanthauzanso kuti ngati mukufuna kukhetsa mapaundi ochulukirapo, kuchepa kwa kalori kudzakhala kosiyana ndi mapaundi 10 omaliza kuposa anali woyamba 10.

Ngakhale kusiyana kwa 100-calories-pa-tsiku sikungawoneke ngati kochuluka, ndiye pafupifupi galasi limodzi la vinyo usiku. Ndipo ikakonzedwa motere, tikuganiza kuti mungavomereze - chowerengerachi sichingakuthandizeni kukhazikitsa zolinga zenizeni zochepetsera thupi, komanso kukuthandizani kuti muzisangalala kukhala ndi thanzi labwino kwambiri.

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