Txhawm rau kom ceev faj thiab muaj zog, tus neeg xav tau roj. Qhov no, ntawm chav kawm, yog hais txog zaub mov, tsis yog roj av lossis thee. Nyob rau tib lub sijhawm, nws yuav tsum tau muab sau tseg tias nyob rau hauv cov ntaub ntawv no, ntau tsis ib txwm txhais tau tias zoo dua, thiab muaj txawm tias ib hnub calorie nyiaj pub rau txiv neej thiab poj niam.
calorie ntau ntau yog dab tsi?
Hauv physics, lo lus "calorie" yog to taub raws li ib chav ntawm cua sov. Hauv lwm lo lus, nws yog qhov ntsuas ntawm ntau npaum li cas lub zog ib lub cev tuaj yeem hloov mus rau lwm tus. Nyob rau hauv cov ntaub ntawv ntawm cov khoom noj, txhua yam yog heev zoo sib xws - ib yam khoom muaj ib tug tej yam muaj pes tsawg leeg thiab nws coj lub zog tus nqi. Qhov piv yuav zoo li no: 1 gram ntawm cov protein thiab carbohydrates sib haum rau 4 calories, thiab ib gram ntawm cov rog sib raug rau 9 calories.
Ntawm Homo sapiens tsis tas yuav caum lawv cov tsiaj kom txaus. Cov neeg feem coob, ntawm qhov tsis sib xws, ua haujlwm nyob rau hauv txoj haujlwm "sedentary", coj txoj kev ua neej nyob tsis tu ncua, thiab yuav khoom noj khoom haus hauv tsev loj, uas nyob deb ntawm kev taug kev hauv tsev. Yog vim li cas muaj teeb meem nrogkev noj qab haus huv, cuam tshuam nrog hnyav hnyav, niaj hnub no los ua ntej, thiab yog tias peb txuas ntxiv hais lus piv txwv, cov lus nug ntawm seb koj yuav tsum tau roj roj ntau npaum li cas tau dhau los ua ib qho tseem ceeb tshaj plaws.
Ntau calories txhua hnub
Rau txiv neej thiab poj niam, lub zog uas yuav tsum tau los ntawm cov zaub mov txawv me ntsis. Qhov no feem ntau yog vim cov yam ntxwv physiological. Cov txiv neej, uas ib txwm ua raws li tus neeg yos hav zoov-tsim, nyiam kom muaj cov leeg nqaij ntau, thiab nws yuav siv zog ntau los tswj nws.
Ntxiv rau, tus naj npawb ntawm calories uas ib tus neeg tuaj yeem nqus tau nyob ntawm nws lub hnub nyoog thiab caj ces predisposition kom rog dhau lossis nyias (lub npe hu ua "somatotype"). Ib qho tseem ceeb rau kev txiav txim siab qhov sib piv ntawm lub zog tau txais los ntawm cov khoom noj thiab tsim nyog rau lub neej yog txoj kev ua neej ntawm tus neeg. Yog hais tias lub cev ua si nyob rau hauv ib hnub, ces cov metabolism hauv nce, thiab lub cev xav tau ntau zog.
Xam cov calorie kom tsawg txhua hnub rau ib tus neeg tshwj xeeb yog qhov nyuaj heev, tab sis muaj qhov hu ua "qhov nruab nrab" qhov tseem ceeb. Lawv ua tau raws li qhov xav tau ntawm cov neeg feem coob, thiab nws tsim nyog tsom rau cov lej no.
Yog li, raws li kev tshawb fawb ntau yam, kev noj calorie txhua hnub rau cov txiv neej yuav tsum nyob rau theem ntawm:
- 2000-2400 calories ib hnub nrog kev ua neej nyob tsis muaj zog;
- 2400-2600 calories ib hnub twg nrog kev ua neej nyob nruab nrab;
- 2600-3200 calories ib hnub nrog kev ua neej nyob.
Rau cov poj niam, cov duab no yuav ua raws:
- 1600-1800 calories;
- 1800-2200 calories;
- 2200-2500 calories.
Tus piv ntawm cov protein, rog thiab carbohydrates
Tom qab cov nyiaj calorie txhua hnub rau cov txiv neej thiab poj niam tau tsim, cov kws paub txog zaub mov pom tau tias qee cov neeg uas ua raws li nws nruj me ntsis tseem hnyav lossis mob. Qhov tseeb, qhov no tsis yog qhov xav tsis thoob. Tom qab tag nrho, txhua yam khoom noj, yog nws cov protein, rog lossis carbohydrates, muaj qee yam haujlwm. Yog li, lub luag haujlwm tseem ceeb ntawm cov rog yog muab cov khoom noj tshwj xeeb, carbohydrates - muab lub cev nrog lub zog, cov protein - tsim cov enzymes, cov tshuaj hormones thiab tsim cov hlwb tshiab.
Yog vim li cas tsis yog tsuas yog kev noj zaub mov txhua hnub rau cov txiv neej thiab poj niam yuav tsum raug coj mus rau hauv tus account, tab sis kuj tseem muaj cov khoom noj uas zoo. Nyob rau hauv kev noj haus, nws yog ntshaw kom ua raws li cov piv txwv nram qab no: 10-15% proteins, 25-30% rog, tus so yuav tsum yog carbohydrates. Nyob rau tib lub sijhawm, nyob ntawm seb lub hom phiaj twg tau teeb tsa (qhov hnyav poob lossis, qhov sib txawv, qhov hnyav nce), koj tuaj yeem hloov pauv cov khoom noj.
