Bayan 'yan shekaru da suka wuce, kowane kocin kasa wargoed: Wani datti ya cinye adadin kuzari dubu 2-25 a rana. Lokaci yana faruwa, ƙwararrun asarar nauyi su zama masu cancanta, kuma tare da su ainihin ka'idar asarar nauyi canje-canje. Yanzu a bayyane yake cewa yana ɗaukar hoto na abincin rana, da farko, ya dogara da ma'aunin tushen, haɓaka da matakin ayyukan mutum. A cikin wannan kayan mun faɗi yadda za'a iya yin lissafin adadin sunadarai, mai da kuma carbohydrates, ba mantawa game da micronutrients - bitamin da ma'adanai.
Kalori - wannan shine makamashi
A zahiri, lokacin da azuzuwan yau da kullun da kake son cin ƙari - jiki yana buƙatar ƙarfi. Kusa da haɓaka barbaren a cikin zauren, yana tafiya zuwa ofis har ma da narkewa, ya ɗauka daga abincin da aka cinye a lokacin rana. Rana don kula da m aiki, wato jini, kwakwalwa, numfashi, da wani kuma, jikinmu yana iya canzawa dan kadan dangane da nauyi, ci gaba, shekaru, da kuma bene na ɗan adam. Idan kun ci, da ƙarin makamashi yana cikin hannun jari. Don kula da nauyi, kuna buƙatar cin abinci gwargwadon yadda muke ciyarwa, don asarar nauyi - don adadin kuzari na adadin kuzari kaɗan, don haɓakawa na 200-300. Mulkin farko ba kasa da adadin kuzari 1200, game da sauran - ƙarin.
Yadda ake kirga adadin kuzari
Kowane gram na samfurin ya ƙunshi wasu adadin sunadarai, mai, carbohydrates, bitamin da ruwa. A cewar tsarin kasa da kasa, 1 gram na furotin an kiyasta at 4, 1 gram na carbohydrates - Hakanan a cikin adadin mai "simshe" ya rigaya ya kasance adadin kuzari guda 9. Muna ba ku shawara ku ƙididdige ƙa'idodin yau da kullun akan wannan tsarin bayanan Caloric na yanar gizo. Cika zane-zane bisa ga wannan hoton:
Yi amfani da kalkuleta kawai
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Bayan ƙididdigar Caloric, kun lasafta kimanin musayar kuɗi, kuna buƙatar raba shi zuwa yawan abincin abinci - ya kamata ya zama 5-6 kowace rana. Ba lallai ba ne a saurari mutanen da suke ba da shawara ƙarin adadin kuzari don ware wa karin kumallo, sabanin ra'ayi na yau da kullun game da buƙatar dakatar da catabolic tsari bayan farkawa kuma gudanar da antabic. Idan ka horar da ka so ka rage yawan mai, mai da mai da carbohydrates a cikin kashi 50/30/20. Ga waɗanda suke so su girma tsoka, da kashi zai zama kamar wannan - 35/30/35. Don kula da nauyi 40/30/30. Ka lura cewa yawan kits din ba ya canzawa - ba shi da kyau a rage shi a kasa 30 ba don magance lafiyar na haihuwa da ingancin fata, gashi da kusoshi.
Nazarin siye
Sau ɗaya a shekara, ya zama dole don ba da kariya ga jini don bincike na gaba ɗaya, hommones da bincike na musamman - zaka iya ganin jerin su a hoto. Gudanarwa na yau da kullun zai taimaka wajen gano cutar cikin lokaci kuma hana matsanancin damuwa. Sakamako a cikin koyarwar likita yana nufin cewa kuna ciyar da da jirgin kasa a yanayin kwanciyar hankali.
Nuna jerin likitanku da samun shawara
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