Lissafin Burin Kalori
Saka nauyin da kake so ka kai da lokaci don samun burin kalori na kowace rana da macro (furotin, kitse, carbohydrate).
1. Me kake so ka yi?
2. Yanayin jikinka yanzu
Matakin motsa jiki
Idan ba ka sani ba, fara lissafawa a lissafin kalorin riƙe nauyi.
3. Zuwa ina, zuwa yaushe?
Lokaci
Kwana 122 daga yau (kusan mako 17.4)
Burin kalori a rana
—kcal/rana
Saka tsawo, shekaru da nauyi na yanzu don ganin sakamako nan take.
Abubuwan da ya kamata ka sani
Yaya ake saita burin kalori?
Fara daga kalorin riƙe nauyi (kalorin kowace rana da ke sa nauyi ya tsaya), sannan ka ƙara ko ka rage gwargwadon abin da ake buƙata don kai wa ga buri. Don canza nauyi da kilo 1, ana buƙatar giɓi (ko ƙari) na kusan 7,700 kcal.
Burin kalori = kalorin riƙe nauyi + (nauyin da ake so − nauyi yanzu) × 7,700 ÷ adadin kwanaki
Misali, mutumin da kalorin riƙe nauyinsa 2,200 kcal ne kuma yana so ya sauka daga 75 kg zuwa 70 kg cikin makonni 16 (kwanaki 112) yana buƙatar giɓin kusan 344 kcal a rana, don haka burin kalorinsa kusan 1,860 kcal ne.
Saurin rage da ƙara nauyi mai lafiya
- Don rage nauyi, 0.5–1% na nauyi a mako yana da kyau. Rage fiye da 25% na kalorin riƙe nauyi yana ƙara haɗarin rasa tsoka, don haka lissafin yana tsayawa a nan kawai.
- Don ƙara nauyi, ƙarin kusan 10% na kalorin riƙe nauyi yana da kyau. Idan ya wuce 20%, mafi yawan nauyin da ke ƙaruwa kitse ne, don haka lissafin yana tsayawa a nan kawai.
- Canjin nauyi a ƙasa da makonni 2 mafi yawansa ruwa ne, don haka sa lokacin buri aƙalla makonni 2.
Yadda ake raba macro
Fara da furotin, sannan kitse, sai ka cika sauran kalori da carbohydrate. A kowane gram, furotin da carbohydrate suna da 4 kcal, kitse kuma 9 kcal.
| Buri | Furotin | Kitse | Carbohydrate |
|---|---|---|---|
| Rage kitse (cut) | nauyi × 2.2 g | nauyi × 0.9 g | sauran |
| Ƙara tsoka (lean bulk) | nauyi × 1.8 g | nauyi × 0.9 g | sauran |
| Recomp (a lokaci ɗaya) | nauyi × 2 g | nauyi × 0.9 g | sauran |
| Riƙe nauyi | nauyi × 1.6 g | nauyi × 0.9 g | sauran |
Lokacin rage kitse, ana sa furotin mafi girma don kare tsoka. Don lafiyar hormone, ya fi kyau kada kitse ya sauka ƙasa da 0.5 g a kowane kilo na nauyi.
Wane buri zan zaɓa?
- Rage kitse — Idan kitsen jikinka ya ɗan yi yawa (yawanci 20% ko fiye ga maza, 30% ko fiye ga mata), ya fi kyau ka fara rage shi.
- Ƙara tsoka (lean bulk) — Idan kitsen jikinka ya ɗan yi ƙasa (yawanci 15% ko ƙasa ga maza, 25% ko ƙasa ga mata) kuma kana so ka ƙara tsoka.
- Recomp — Nauyi ya tsaya yadda yake, tsoka ta ƙaru kitse kuma ya ragu. Yana aiki sosai musamman idan sabon shiga ne ko kana dawowa bayan dogon hutu.
- Riƙe nauyi — Idan jikinka na yanzu ya gamsar da kai. Ci kalorin riƙe nauyi kamar yadda yake.
Tambayoyin da ake yawan yi
Kilo nawa ya dace a rage a wata?
Kusan 2–4% na nauyi (0.5–1% a mako) yana da kyau. Idan kana da 70 kg, wato 1.4–2.8 kg a wata. A makonni 1–2 na farko yana iya zama kamar ya fi sauri saboda ruwa yana fita daga jiki.
Me zai faru idan na sa ranar buri da sauri sosai?
Lissafin yana rage ko ƙara har zuwa 25% na kalorin riƙe nauyi kawai (20% don ƙara nauyi), sannan ya nuna maka ranar da za a iya kaiwa da wannan saurin. Giɓi mai yawa sosai yana ƙara haɗarin rasa tsoka, cin abinci fiye da kima, da dawowar nauyi.
A ranakun da ba na motsa jiki, zan ci kalori iri ɗaya?
Matsakaicin mako ya fi muhimmanci fiye da kowace rana. Cin kalori iri ɗaya kowace rana ita ce hanya mafi sauƙi da sauƙin bi.
Idan nauyi bai ragu yadda aka tsara ba fa?
Nauyi yana iya hawa da sauka kusan kilo 1 a rana ɗaya, don haka duba yanayin tafiyarsa na makonni 2–3. Idan har yanzu ya tsaya, ƙara rage 100–200 kcal a rana, ko ka lissafa ainihin kalorin riƙe nauyinka a baya daga abincin da ka ci da canjin nauyi, sannan ka sake saitawa.
Idan na yi bulk, kitse ma zai ƙaru?
Har zuwa wani matsayi ba za a iya kauce masa ba. Sa ƙarin kalori ƙarami, kusan 5–10% na kalorin riƙe nauyi, kuma ya fi kyau ka ɗan tsaya idan kashi na kitsen jiki ya ƙaru fiye da maki 2–3.
Wannan lissafi don bayanin lafiya na gaba ɗaya ne kawai a matsayin jagora, kuma ba ya maye gurbin gwaji ko shawarar likita. Idan kana da wata cuta, ko kina da ciki ko kina shayarwa, ku tuntuɓi ƙwararre.