Makamashin Abinci (Kalori Da Aka Yi Amfani da shi)
Ma'anarsa
Jimlar kuzarin caloric da ake cinyewa daga abinci da abubuwan sha, an auna su cikin kilocalories (kcal) ko kilojoules (kJ).
Canji: 1 kcal = 4.184 kJ
Me Yasa Yayi Muhimmanci
Amfanin makamashi yana da mahimmanci ga: -Gudanar da nauyi- Ma'aunin makamashi yana ƙayyade canjin nauyi -Matsayin abinci mai gina jiki- Isasshen makamashi don lafiya -Wasan motsa jiki- Man fetur horo da farfadowa -Lafiyar jiki- Yawan cin abinci na yau da kullun yana shafar lafiya
Yadda Ake Binsa
HealthKit yana karɓar bayanan abinci mai gina jiki daga: -Apps log log- MyFitnessPal, Cronometer, LoseIt, da sauransu. -Ana duba lambar barcode- Shigar abinci da sauri -Shigar da hannu- Abincin da mai amfani ya shiga -Kalkuletocin girki- bin diddigin abincin da aka dafa a gida
Muhimmi:Binciken abinci mai gina jiki daidai yake kawai kamar hanyar shigarwa.
Jagorar Magana
Bukatun makamashi sun bambanta ta: - Girman jiki - Matsayin aiki - Shekaru - Jima'i - Goals (asara nauyi, kiyayewa, riba)
Ƙididdiga ta gaba ɗaya (manyan):- Mata masu zaman kansu: 1,600-2,000 kcal / rana - Maza masu zaman kansu: 2,000-2,400 kcal / rana - Mutane masu aiki: Mafi girma bisa aiki
Ma'aunin Makamashi
| Ma'auni | Sakamako |
|---|---|
| Ci gaba > Kashewa | Girman nauyi |
| Ciwo = Kashewa | Kula da nauyi |
| Ciwo < Kashewa | Rage nauyi |
Dokokin babban yatsan hannu:~ 3,500 kcal kasawa = 1 lb asarar mai (kimanin)
Confounders & Iyakance
- Daidaiton shiga- Yawancin girman rabo sau da yawa ana raina su
- Kurakurai na tushen bayanai- Ana iya shigar da abinci ba daidai ba
- Hanyoyin shirye-shirye- Abincin da aka dafa daban ya bambanta
- Hidden adadin kuzari- Mai, miya, mai dafa abinci
- Metabolic bambancin- Bambance-bambancen mutum a cikin sha
Amfani da Cases
- Gudanar da nauyi- Bibiyar ci don burin
- Sanin abinci- Fahimtar tsarin cin abinci
- Wasan motsa jiki- isasshiyar mai
- Yanayin lafiya- Musamman bukatun caloric
Nasiha Mai Aiki
- Mayar da hankali kan daidaito akan kamala
- Auna kashi da farko don daidaita ƙididdiga
- Bi dogon isa don ganin alamu (kwanaki 7-14)
- Kada ka bari bin diddigi ya zama abin damuwa