Yuav ua li cas los xam BZHU: nta, cov qauv thiab cov tswv yim

Kom muaj lub cev muaj zog, nqaij los yog teem ntawm kev vam meej poob ib tug neeg yuav tsum tswj koj noj, paub yuav ua li cas xam BZHU, los mus txiav txim lub zog thiab tus nqi noj haus ntawm txhua yam khoom noj ntim. Zoo saib cov kev hloov nyob rau hauv lawv lub cev hnyav slimming neeg sim sai li sai tau kom tau tshem ntawm ntxiv kilos, saib koj cov zaub mov thiab txo nws tus nqi noj haus. Tab sis tej zaum lub siab xav rau sai tau plays lub siab phem dag nrog lawv. Yog vim li cas?

Lub hauv paus tus nqi ntawm cov khoom noj

Qhov zoo tshwm sim ntawm qhov ceeb thawj tsis yuav ua tau tiav los ntawm ib tug muab xam los ntawm caloric kom tsawg thiab lub zog tus nqi ntawm txhua tus ntawm cov siv khoom. Tsis kam noj, ceev nrooj kev tshaib kev nqhis strike thiab questionable mono-noj cov zaub mov yog tsis tsuas teeb meem rau lub cev, tiam sis feem ntau ua rau mob ncus tsis xis nyob. Nyob rau tib lub sij hawm competent piv ntawm pab cheebtsam hauv cov khoom noj muab lub cev nrog rau qhov tsim nyog tus nqi ntawm lub zog rau ib tug tag nrho lub neej thaum poob phaus pab txhua leej txhua tus los lawv muaj lawv tus npau suav daim duab, xyuam xim tau tshem ntawm cov ntxiv kilos. Feem ntau cov kev tawm tswv yim, qhia yuav ua li cas xam BZHU rau cov neeg kom lawv cov luj, nrhiav los tsim kom tau nqaij los yog poob phaus, feem ntau txuas rau LEEJ TWG qauv rau khoom noj kom zoo. Raws li cov tub txawg, cov neeg kho mob thiab kev ua si nyob ntawm seb lub hnub intake ntawm protein (1 g ib 1 kg lub cev hnyav), roj (1.1 g nyob rau hauv tib lub volume) thiab carbohydrates (4g, ntsig txog). Qhov no yooj yim piv BZHU fits "txoj kev hauv tsev" - los ntawm 10 mus rau 15% protein, 30 mus rau 35% roj thiab 50 mus rau 60% carbohydrate. Tab sis muaj ntau yam muaj zog trainers kom lawv cov nqi ua ntej koj yuav xam BZHU rau poob, siv lub tswvyim: 30-35% protein, 10-15% roj, 50-60% carbohydrate. Los yog hom piv: 30/20/50. Nyob rau hauv cov mis no, lub protein twb muab uncharacteristic zog muaj nuj nqi es tsis txhob rog.

Cov zaj dab neeg ntawm lub "golden" poob schemes

Nyob rau hauv thiaj li yuav muaj ib qho hnyav, kws txawj nyob rau hauv classical piv BZHU grams twb muab tau - 1: 1: 4. Qhov no tus nqi feem pua yog raws li nram no: 14/31/55 thiab lub sum yog 2400 kcal. Nutritionists ntseeg hais tias zoo poob cov neeg mob uas noj haus zog yuav txo los ntawm ib nrab, 1200 kcal. Txo cov hnub tus nqi ntawm cov nqaijrog yog tsis yooj yim sua, yog li ntawd, nws twb txiav carbohydrates thiab nqaijrog. Los ntawm tus piv ntawm 4/9/16, uas ntxiv mus txog 29, 14 cais tawm, subtracting units los ntawm roj 5 thiab 9 - los ntawm carbohydrates. Raws li ib tug tshwm sim, nws sab laug 4/4/7, uas feem pua meant 27/27/46. Txo roj thiab pub muab kwv yees cov nqaijrog nrog carbohydrates, cov tub txawg coj ib tug universal mis, yuav pab kom koj paub yuav ua li cas xam BZHU slimming: 30/20/50. Tab sis qhov no tswvyim yog siv tau tsuas yog rau cov calorie khoom noj ntawm 1,200 units! Tam sim no, lub koom haum cov khoom noj Rams tsim ib diem nqi ntawm tau rau ib tug neeg laus: protein - tsis tsawg tshaj li 70-105 g (10-15% ntawm kev noj haus ib hnub twg) thiab muaj roj nrog ib tug tib yam hnyav nyob rau hauv grams, tab sis 30-35% ntawm lub zog kom tsawg. Qhov txawv nyob rau hauv tus nqi ntawm cov as-ham vim ib tug neeg lub cev ua si.

Nrov piv xam mis as-ham rau cov khoom noj

Yuav kom xam BZHU tus nqi rau lub hauv paus ntawm ob hom qauv - lub Harris-Benedict (npaj nyob rau hauv 1919 thiab hloov los ntawm nws lub contemporaries) thiab Mifflin San Zheora deduced nyuam qhuav xwb (nyob rau hauv 2005), koj yuav tsum txiav txim siab uas muaj ib tug yog poob phaus ntau. Rau cov neeg uas tsis quav ntsej txog cov kev ua si thiab xav passive yam taw tes uas muaj coefficient (CP) sau raws nkaus Ii 1.2; rau cov neeg uas koom nyob rau hauv loj tsawv ce (3 lub sij hawm ib lub lim tiam), nws nce mus rau 1.375; qhia ib (5 lub sij hawm nyob rau hauv 7 hnub) yuav tsum raug xam tias yog CP = 1,4625. Tag nrho cov phau ntawv neeg ua hauj lwm, uas thaum tseem passionate txog lub dag lub zog kev cob qhia, haum KP 1,6375; koom sib ob peb zaug ib hnub twg - 1.725; tab sis hais tias yuav no tibneeg hu tauj coob lub sij hawm ntawm txoj kev kawm thiab ntxiv ib lub cev ua hauj lwm, qhov kev tuav yuav loj hlob mus rau ib tug nqi ntawm 1.9. Ob schemes suav thawj lub zog kom tsawg siv no parameter. Nyob rau hauv thawj (Harris-Benedict) muab xam yog raws li nram no: 655.1 + 9.563 x hnyav nyob rau hauv kg + 1.85 x qhov siab nyob rau hauv cm - 4,676 x hnub nyoog. Cov no ces khoo los ntawm lub KP. Qhov no suav muaj ib tug me me yuam kev rau niaj hnub tus txiv neej (txog 5%), tiam sis feem ntau Dieticians siv cov thib ob mis. Paub qhov siab thiab qhov hnyav yog tseem tau mus xam qhov yooj yim metabolism (CWA) tswvyim muffin-Dzheora (raws li kuj hu ua - mis Mifflin San Zheora) Poj niam: 9.99 x hnyav nyob rau hauv kg + 6.25 x qhov siab nyob rau hauv cm - 4,92 x muaj hnub nyoog - 161; rau cov txiv neej: 9.99 x hnyav nyob rau hauv kg + 6.25 x qhov siab nyob rau hauv cm - 4,92 x hnub nyoog + 5. Lub sij hawm caloric yuav tsum ua kom sib npaug zos rau cov tau txais kev ntseeg, uas yuav tsum tau ntxiv 10% ntawm cov yooj yim metabolism (zog siv rau zaub mov noj zom) thiab cov sum yog multiplied los ntawm tus coefficient ntawm kev ua si: SEC = (CWA x BOV + 0.1) x KP.

Thaum koj xam zog kom tsawg nyob rau hauv no txoj kev ib tug neeg muaj peev xwm tswj tau koj qhov ceeb thawj, tab sis kom poob ceeb thawj koj yuav tsum tau tsim ib tug tshaj, txo nws los ntawm 500 kcal. Rau ib tug xis poob xam calorie ntau ntau txoj kev hauv tsev. Rau qhov no mus rau cov kev tshwm sim yuav tsum tau ntxiv 100 kcal (sab sauv txwv) thiab rho tawm los ntawm cov thawj tug lej tom qab 250 kcal (sab kev txwv). Piv txwv li, yog hais tias tus noj cov zaub mov yuav tsum tau 1500 kcal (2000 - 500), lub sab tsis pub tshaj ntawm lub txoj kev hauv tsev yuav tsum sib npaug zos rau 1250 kcal, thiab sab sauv - 1600 kcal. Xav lub calorific as: protein (4 kcal) rog (9 kcal) thiab carbohydrates (3.75 kcal) ib 1 gram, ntsig txog, ib tug yuav xam muaj calorie ntau ntau BZHU thiab cov nyiaj uas txhua as nyob rau hauv cov khoom noj. Cov nqaijrog yuav 0.3 x 1500 4 - txog 113 g, muaj roj - 0.2 x 1500: 9, piv txwv li, hais txog 33 g ntawm carbohydrates - 0.5 x 1500: .. 3.75 (kwv yees li 200 g). Yog li, lub caloric nqi ntawm cov protein nyob rau hauv kev noj haus yuav ua ncaj rau 450 kcal (113 g x 4), cov rog - 300 kcal (33 X 9), thiab 750 kcal carbohydrates (3.75 x 200).

cov nqaijrog

Thuam ntawm no txoj kev ntawm kev xam tus piv ntawm cov as-ham ntawm txhua txhua hnub caloric them xim rau cov teeb meem loj distortion nyob rau hauv khoom noj khoom haus, ntev li ntawm nqi ntawm cov nqaijrog, nqaijrog thiab tsis muaj ib tug me me npaum li cas ntawm carbohydrates. Ua ntej BZHU xam los ntawm Dieticians tswv yim adhering rau lub saum toj no txoj kev, nws yog tsim nyog los xav txog tias ib tug dhau heev lawm ntawm cov nqaijrog ua rau: nce load rau hauv lub hauv nruab nrog cev (tshwj xeeb tshaj yog lub siab thiab lub raum raug kev txom nyem); ua lub concentration ntawm urea nyob rau hauv cov ntshav; putrefactive dyspepsia (lwj ntawm cov nqaijrog nyob rau hauv cov nyuv); ntev li load rau hauv lub digestive ib ntsuj av. Lub abundance ntawm cov protein nyob rau hauv kev noj haus yog contraindicated rau cov neeg kev txom nyem los ntawm cov ntshav qab zib (hom 2), uas feem ntau tshwm sim nyob rau hauv cov rog.

rog

Yuav txo tau ntawm qhov tseem ceeb heev ib puag ncig rau tus cleavage ntawm fat-soluble vitamins A, D, E thiab K ua rau muaj kev cuam tshuam ntawm lawv lub zog thiab yas muaj nuj nqi. Deterioration ntawm daim tawv nqaij, plaub hau thiab rau tes - tus neeg sab nraud manifestation ntawm tsis muaj peev xwm ntawm cov roj thiab vitamins. Hypovitaminosis A - qhov no "hmo ntuj dig muag», D - kev nyuaj siab, qaug zog, leeg tsis muaj zog, conception teeb meem, txha, mob ntshav qab zib, thiab rog, E - txo nws antioxidant nyhuv, thrombus tsim, txoj kev loj hlob ntawm atherosclerosis; K - txo nyob rau hauv cov ntshav txhaws, muaj zog capillary permeability, deterioration ntawm cov ntaub so ntswg lwm. Rog yog feem ntau hu ua "daim card" ntawm cov poj niam kev zoo nkauj. Qoj trainers feem ntau hu ua ntej BZHU xam, them mloog mus rau lub LEEJ TWG qauv thiab tiv thaiv kom txhob ntev roj yuav txo tau. Txawm nruj heev pluas noj qis tseem ceeb heev pluaj tseem ceeb as siv - 0.8 g ib 1 kg lub cev hnyav. Yuav kom txo tau caloric kom tsawg vim zoo siv ntawm kev noj qab nyob cov rog (zaub roj) thiab txo tus nqi ntawm cov ceev ceev carbohydrates.

carbohydrates

Cov nqi tshaj plaws Cheebtsam ntawm cov tshuaj - thiab disaccharides monosaccharides. Lawv tshuav nyiaj li cas kom tag nrho cov hauj lwm ntawm lub npag system, ntxiv dag zog rau nws thiab ua hauj lwm sib. Nrog ib tug tsis muaj ntawm cov tshuaj slimming kev tag nrho qaug, kev mob kev nkeeg, malfunction ntawm lub hauv paus poob siab system. Nyob rau hauv cov ntaub ntawv ntawm tshaj carbohydrates los txiv neej hawv ua phem rau cov rog, mob ntshav qab zib thiab cov teeb meem nrog rau cov digestive system. Nws yog lub npe hu hais tias cov Cheebtsam muab lub zog rau lub cev cov khoom thiab pub lub hlwb, vim li ntawd kev noj haus yuav tsum yog ib tug txaus tus nqi ntawm complex (indigestible) los sis qeeb carbohydrates, muab lub dag lub zog thiab saturation. Ib tug ceev yooj yim carbohydrate tsawg yog qhov zoo tshaj plaws los txo cov lawv thiab tsis noj nyob rau hauv lub yav tav su, thaum lub cev yog feem ntau yooj yim rau lawv hloov lawv mus rau hauv cov roj.

Yuav ua li cas los xam BZHU slimming

Rau tseeb muab xam los ntawm tus piv ntawm cov as-ham nyob rau hauv kev noj haus thiab kev ua si kev noj haus cov tub txawg pom zoo kom nutritsologii ntsiab parameter siv ib tug neeg tus luj nyob rau hauv kilograms. Tej protein li yuav tau raws li thoob ntiaj teb cov qauv (1 g ib 1 kg lub cev hnyav) thiab cov kev kawm calorie tsawg (400-500 units) generated vim tsim nyog yuav txo tau roj thiab carbohydrates. Txo qhov yuav tsum tau yuav tsum tau nyob rau hauv kev faib ua feem, thiab nyob rau hauv yuam cai ntawm lub cai ntawm tus ciaj ciam mus yuav qhov tseem ceeb LEEJ TWG tswv yim pom zoo, kev hloov tag nrho cov kalorazh. Tsuas yog nyob rau hauv no txoj kev yuav tsum tau kom raug xam tus nqi ntawm cov BZHU tsis tsim tsis txaus nyob rau hauv kev noj haus, thiab raws li ib tug tshwm sim, poob ceeb thawj yuav muab qhov chaw zoo thiab xyuam xim rau kev kho mob. Tsuas yog rau ncaws pob, lub sij hawm ntev koom nyob rau hauv lub dag lub zog kev cob qhia, cov neeg uas muaj cov phooj ywg nrog rau cov kev ua si nawv tag nrho nws lub neej, tus txheej txheem ntawm lub tsev nqaij los ntawm burning subcutaneous roj (lub cev-qhuav) yog txuam nrog nce tau ntawm ntshiv protein, nrog rau ib tug txo nyob rau hauv tus nqi ntawm cov carbohydrates nyob rau hauv kev noj haus. Cov kev ua ub no muaj nyob rau hauv nrog cov tswv yim pom zoo ntawm tag nrho cov kev pab cuam, yog li thaum muaj mob loj tsawv ce kws txawj tsis qhia kom siv rau koj tus kheej.

BZHU: yuav ua li cas los xam lawv muaj pes tsawg nyob rau hauv ib tug zaub mov

Thaum hais txog nrog calorie txhua hnub khoom noj thiab xam lub zog tus nqi ntawm txhua tus ntawm cov as-ham nyob rau hauv cov khoom noj, nws yog tsim nyog los txiav txim seb tus nqi ntawm cov protein ntau, roj thiab carbohydrates muaj nyob rau hauv txhua tus npaj tais diav. Yuav kom xam qhov yuav tsum tau rau sab caj npab rau lawv tus kheej nrog ib tug arsenal ntawm cov cuab yeej: chav ua noj nplai, cov cav laij leb, cov ntxhuav calorie zaub mov nyoos - thiab ua ib tug khoom noj khoom haus chaw muag mis nyuj. Lawv yuav pab tau kom xam BZHU tais diav ib zaug, thiab nyob rau hauv lub neej yav tom ntej siv cov npaj txhij-ua qhov tseem ceeb. Nyob rau hauv tas li ntawd, cov blog yuav yog ib qho ntawm cov ntaub ntawv hais txog koj kev noj zaub mov tsis tau, uas nyob rau hauv cov ntaub ntawv ntawm kev ua txhaum yeej ib txwm raug tom. Yuav pib nrog luj tag nrho cov khoom thiab xam lawv tag nrho caloric nqi, xws li lub zog tus nqi ntawm cov as-ham nyob rau hauv cov nqaij nyoos daim ntawv. Kuj paub npaj zaub mov noj qhov ceeb thawj (subtracting tus luj ntawm lub yias yuav tsum tau). Dej twb tsis muaj calorie ntau ntau. Piv txwv li, lub zog tus nqi ntawm 100 grams qhuav buckwheat nqi 336 units, porridge therefrom seethe thiab nyhav 200 grams, tab sis lub zuag qhia tag nrho kalorazh tseem nyob zoo li qub - 336 units. Yog li ntawd, 100 grams ntawm tas cereal yuav muaj ib tug caloric nqi ntawm 168 units. Cov zaub mov kib noj haus cov tub ntxhais cov khoom xav tau ntxiv 20 feem pua - lub zog muaj nqis ntawm tsau roj thaum lub sij hawm thaum tshav kub kub kev kho mob. Grilled nqaij qaib ua ib tug high-calorie ib feem peb, thiab qhuav ntses vim dej poob - ob zaug. Cov ntsev, nrog rau cov dej, tsis muaj calorie ntau ntau. Lub broth tawm hauv ib tug thib tsib ntawm tag nrho cov calorie ntau ntau ntawm crude product (20%), uas hau nyob rau ntawd (nqaij, nqaij ntses, zaub los yog fungi). Berries thiab txiv hmab txiv ntoo compote muab ib tug thib peb ntawm lawv cov caloric cov ntsiab lus (30%).

Lub tswv yim

Qoj trainers nyob rau hauv kev xyaum pom zoo rau nws tus kheej xam ib tug neeg ratios BZHU tsis mus dhau qhov tsawg kawg nkaus qhov tseem ceeb: protein (tsawg kawg yog 1 g ib 1 kg lub cev hnyav), roj (tsis tsawg tshaj li 0.8 g ib 1 kg) thiab carbohydrate - tsis tsawg tshaj li 50 g ib hnub (nyob rau raws li cov tej yam kev mob ntawm tsawg-carbohydrate cov pluas noj keto predominant nqi ntawm cov protein nyob rau hauv kev noj haus). Yog hais tias starting luj ntawm tib neeg lub cev mus rau ib tug txaus loj poob phaus, qhov zoo tuav BZHU xam theem (tom qab txhua txhua poob 5-10 kilograms).