Lissafin Kalorin Riƙe Nauyi
Adadin kalori a kowace rana da zai sa nauyinka ya tsaya a yadda yake (TDEE). Ana lissafa shi da tsawo, shekaru, nauyi da matakin motsa jiki.
1. Bayanan jiki
Idan ka saka nauyin da kake so ka kai, za ka ga kalorin riƙe wannan nauyin. A wannan na'urar kaɗai ake lissafawa — ba a adanawa ko aikawa da komai.
2. Matakin motsa jiki
Idan ba ka da tabbas, zaɓi mataki ɗaya ƙasa — ɗaga nauyi yana ƙona kalori ƙasa da yadda ake zato, don haka yawanci ana ƙara wa motsa jiki fiye da gaskiya.
Kalorin riƙe nauyi
—kcal/rana
Saka tsawo, shekaru da nauyi don ganin sakamako nan take.
Abubuwan da ya kamata ka sani
Mene ne kalorin riƙe nauyi (TDEE)?
Kalorin riƙe nauyi (TDEE, Total Daily Energy Expenditure — jimillar kuzarin da ake amfani da shi a rana) shi ne adadin kalori da kake ci kowace rana ba tare da nauyinka ya ƙaru ko ya ragu ba. Shi ne BMR (kuzarin da jiki ke amfani da shi ko da kana hutawa kawai) tare da ayyukan yau da kullum, motsa jiki, da kuzarin narkar da abinci. Ko rage nauyi kake so ko ƙara nauyi, burin kalorinka yana farawa ne daga wannan adadi.
Yadda ake lissafawa da dabara
Ana samun BMR da dabarar Mifflin-St Jeor da aka fi amfani da ita, sannan a ninka da ma'aunin motsa jiki.
Namiji: 10 × nauyi (kg) + 6.25 × tsawo (cm) − 5 × shekaru + 5
Mace: 10 × nauyi (kg) + 6.25 × tsawo (cm) − 5 × shekaru − 161
| Motsa jiki | Bayani | Ma'aunin motsa jiki |
|---|---|---|
| Kusan babu | Babu motsa jiki, zama mafi yawan lokaci | ×1.2 |
| Kaɗan | Motsa jiki mai sauƙi sau 1–3 a mako | ×1.375 |
| Matsakaici | Ɗaga nauyi/cardio sau 3–5 a mako | ×1.55 |
| Mai yawa | Motsa jiki mai tsanani kwana 6+ a mako | ×1.725 |
Misali, namiji mai shekaru 30, tsawo 178 cm, nauyi 75 kg yana da BMR kusan 1,718 kcal. Idan matakin motsa jikinsa "Matsakaici" ne (×1.55), kalorin riƙe nauyinsa kusan 2,660 kcal ne.
Me ya sa dabara ke kuskure
Dabarar matsakaicin mutane da yawa ce, don haka ga mutum ɗaya tana iya kaucewa da ɗaruruwan kcal. Musamman ma'aunin motsa jiki yana da sauƙin ƙarawa fiye da gaskiya. Ko da kana ɗaga nauyi sau 5 a mako, kalorin da motsa jikin kansa ke ƙonewa ƙasa ne da yadda ake zato, don haka a zahiri yawanci ya fi kusa da "Kaɗan".
Gano ainihin kalorin riƙe nauyinka daga bayanai
Hanya mafi daidai ita ce a lissafa a baya daga ainihin sakamakon jikinka.
Kalorin riƙe nauyi ≈ matsakaicin abincin rana − (canjin nauyi (kg) × 7,700 ÷ adadin kwanaki)
Misali, idan cikin makonni 4 (kwanaki 28) ka ci matsakaicin 2,000 kcal a rana kuma nauyinka ya ragu da kilo 1, hakan yana nufin kana da giɓin kusan 275 kcal a rana, don haka kalorin riƙe nauyinka kusan 2,275 kcal ne. Idan wannan adadin ya bambanta sosai da na dabara, ka ɗora burin abincinka a kan wannan adadin.
- Aƙalla makonni 2, zai fi kyau makonni 4–8 — ɗan gajeren lokaci yana samun tasirin canjin ruwa da glycogen.
- Auna nauyi sau da yawa a yanayi ɗaya (da safe, kafin cin abinci, bayan zuwa bayan gida) ka duba yanayin tafiyarsa.
- Rubuta duk abin da ka ci — idan ka manta da ƙwalama ko abin sha, kalorin riƙe nauyi zai fito ƙasa da gaskiya.
- 7,700 kcal kiyasi ne na kilo 1 na kitsen jiki. Canjin tsoka da ruwa yana kawo ɗan kuskure.
Tambayoyin da ake yawan yi
kcal nawa ya kamata in ci a rana don rage nauyi?
Yawanci ana cin kashi 10–20% ƙasa da kalorin riƙe nauyi (kusan 300–500 kcal ƙasa a rana). Idan an rage da yawa, haɗarin rasa tsoka da dawowar nauyi yana ƙaruwa, don haka rage kusan 0.5–1% na nauyi a mako shi ne sauri mai kyau.
Nawa ya kamata in ci don ƙara tsoka?
Lean bulk — cin kusan kashi 5–10% kawai fiye da kalorin riƙe nauyi — yana da kyau don gina tsoka yayin da kitse ke ƙaruwa kaɗan. Furotin da aka fi ba da shawara kusan 1.6–2.2 g ne a kowane kilo na nauyin jiki.
Mene ne bambancin BMR da kalorin riƙe nauyi?
BMR shi ne mafi ƙarancin kuzarin da jiki ke amfani da shi ko da ka kwanta yini guda. Kalorin riƙe nauyi (TDEE) yana ƙara ayyuka, motsa jiki da narkar da abinci — shi ne ainihin kuzarin da kake amfani da shi a rana. Ka tsara abincinka bisa kalorin riƙe nauyi, ba BMR ba.
Ban san wane matakin motsa jiki zan zaɓa ba.
Idan ba ka da tabbas, zaɓi mataki ɗaya ƙasa. Ɗaga nauyi yana ƙona kalori ƙasa da yadda ake zato, don haka yana da sauƙi a ƙara wa motsa jiki fiye da gaskiya. Hanya mafi daidai ita ce ka rubuta abincinka da nauyinka na makonni 2–4, sannan ka koma kan adadin da ka lissafa daga nan.
Shin kalorin riƙe nauyi yana canzawa idan na rage nauyi?
I. Idan nauyi ya ragu, BMR shi ma yana raguwa, don haka kalorin riƙe nauyi yana sauka da kusan 12–17 kcal a rana ga kowane kilo. Idan lokacin rage nauyi ya daɗe, sake lissafawa bayan kowane ƴan makonni.
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.