Yerekezerani Nkhola Tsiku Tsiku la Amuna Ndi Akazi
Ngati ndinu munthu amene mukuyang'ana kulemera kwake, mungakhumudwe ndi zina mwazidziwitso za kalori zomwe zimapezeka pa intaneti ndi m'magazini. Zambiri mwa izo zimayang'ana pa zofunikira za tsiku ndi tsiku kwa amai. Koma nanga bwanji chiwerengero cha makilogalamu patsiku kwa mwamuna? Amayi ambiri amatsatira kalendala ya 1,200 patsiku kuti ayambe kuchepa. Koma chiwerengero cha makilogalamu omwe amafunikira kwa amuna nthawi zambiri amakhala apamwamba kwambiri.
Zofuna za Kalori za Amuna ndi Akazi
Kugwiritsiridwa ntchito kwa calorie calculator kumathandiza kwambiri pamene mukuyesera kupeza kuchuluka kwa makilogalamu kuti mudye tsiku. Pafupifupi pafupifupi calorie yowonjezera iliyonse idzayendetsa kugonana kwanu, kuwonjezera pa kulemera kwanu ndi gawo lanu. Chifukwa chiyani? Chifukwa thupi la munthu kawirikawiri limafuna mphamvu zowonjezereka (monga ma calories) ngakhale ngati zili zofanana ngati za mkazi.
Amuna ambiri amakhala ndi minofu yambiri kuposa akazi. Minofu yowonjezera imafuna mphamvu yambiri. Ndipo amuna nthawi zambiri amakhala wamtali kuposa akazi. Kutalika kwina kumabweretsa kufunika kwa calorie kwa amuna.
Koma ngakhale amuna ndi akazi ofanana mofanana, amuna nthawi zambiri amafunikira makilogalamu ambiri. Amuna ambiri ali ndi mphamvu zamapapu-monga momwe amasonyezera ndi VO2 max omwe amavomereza kuti azigwira ntchito mwakhama pa nthawi ya masewera olimbitsa thupi komanso zochitika zolimbitsa thupi komanso amafunanso kuti ma calories akhalebe.
Zosowa zanu zokhudzana ndi kalori zidzasiyana, ndicho chifukwa chowerengera chothandizira.
Mwachitsanzo, kutalika kwa msinkhu, mwamuna wazaka 32 yemwe akulemera mapaundi 160 ndipo amatha kugwira ntchito mwakhama amafunika pafupifupi maulendo 2,600 kuti akhalebe wolemera. Komabe, kalori imafunikira amuna kuti asinthe ngati akufuna kupeza kapena kutaya thupi.
Kodi Calories Yambiri Ndi Tsiku Lotani Kuti Amuna Azikhala Olemera?
Kuti mukhale wolemera , mukufuna kudya chakudya chokwanira kuti mukwaniritse zosowa zanu za tsiku ndi tsiku .
Ngati simudya makilogalamu okwanira pa tsiku mumataya mafuta ndi minofu. Ngati mumadya makilogalamu ambiri patsiku, thupi lanu lidzasunga mphamvu yochuluka ngati mafuta.
Mungagwiritse ntchito makina kuti mudziwe kuchuluka kwa makilogalamu omwe mumawotcha tsiku lililonse . Kapena sungani manambala a nambala ya kalori kwa amuna kuti muwone mphamvu zomwe mumagwiritsa ntchito tsiku lililonse ndi kuchuluka kwa makilogalamu omwe muyenera kudya kuti mukhale wolemera. Nambala iliyonse ya kalori imachokera kwa munthu wodalirika wautali wamtali (kapena pafupifupi 5'10 ") amene amalemera mapaundi 175.
- Mwamuna wa zaka 20 ayenera kudya makilogalamu pafupifupi 2800 patsiku kuti akhalebe wolemera
- Mwamuna wamwamuna wazaka 30 ayenera kudya pafupifupi 2728 makilogalamu patsiku kuti akhalebe wolemera
- Mwamuna wa zaka 40 ayenera kudya makilogalamu pafupifupi 2651 patsiku kuti akhalebe wolemera
- Mwamuna wa zaka 50 ayenera kudya makilogalamu pafupifupi 2573 patsiku kuti akhalebe wolemera
- Mwamuna wamwamuna wazaka 60 ayenera kudya makilogalamu pafupifupi 2496 pa tsiku kuti akhalebe wolemera
- Mwamuna wamwamuna wazaka 70 ayenera kudya pafupifupi 2418 makilogalamu patsiku kuti akhalebe wolemera
- Mwamuna wokalamba wazaka 80 ayenera kudya makilogalamu pafupifupi 2076 patsiku kuti akhalebe wolemera
Ngati mutakhala osasamala kapena osagwira ntchito mwakhama muyenera kudya zochepa patsiku kuti mukhale wolemera.
Ngati mukugwira ntchito mwakhama (mukugwira ntchito yomwe ikuphatikizapo kugwira ntchito mwakhama komanso / kapena kuchita masewera olimbitsa thupi nthawi zonse) muyenera kudya makilogalamu ambiri patsiku kuti mukhale wolemera.
Mutha kuona kuti chiwerengero cha ma calories omwe mukufunikira chikuchepa ndi zaka. Pamene tikulamba, thupi lathu limachepetsa ndipo sitimasowa chakudya (mphamvu) kuti tiwotchere matupi athu. Matenda anu amatha kuchepa chifukwa cha kuchepa kwa minofu kapena chifukwa chokhala ndi moyo wochepa. Nthawi zambiri timakhala ochepa pamene tikukula.
Kodi Calories Yambiri Ndi Tsiku Liti Kuti Amuna Apeze Kulemera?
Koma bwanji ngati ndinu mnyamata amene akufuna kulemera?
Kodi munthu amadya makilogalamu angati kuti adye minofu yake ? Muyenera kudya zambiri kuposa mphamvu zanu za tsiku ndi tsiku zomwe mukufunikira kulemera, komabe muyenera kukumbukira mtundu umene mumadya.
Malinga ndi American Council on Exercise, kuwonjezeka kwa caloric ya calories 500 mpaka 1000 patsiku kumabweretsa mphamvu yowonjezera ndikuthandiza mwamuna kuonjezera kulemera kwa thupi kwake pafupifupi paundi imodzi pa sabata. Koma kaya adzalandira mafuta kapena minofu adzalandira zizoloŵezi zake zochita zolimbitsa thupi komanso kudya kwake.
Kuti mupeze malingaliro owerengeka a patsiku kuti munthu azilemera, yesani mawerengedwe awa kuti muone kuchuluka kwa makilogalamu omwe angatenge kuti muwonjezere kulemera kwa munthu kuchokera pa mapaundi 160 mpaka mapaundi 180 pa mlingo wa paundi imodzi pa sabata.
- Mwamuna wa zaka 20 ayenera kudya makilogalamu pafupifupi 3200 patsiku kuti alemere
- Mwamuna wamwamuna wazaka 30 ayenera kudya pafupifupi 3123 makilogalamu patsiku kuti alemere
- Mwamuna wazaka 40 ayenera kudya makilogalamu pafupifupi 3045 pa tsiku kuti alemere
- Mwamuna wamwamuna wa zaka 50 ayenera kudya pafupifupi 2968 makilogalamu pa tsiku kuti alemere
Poonetsetsa kuti mumakhala wolemera thupi komanso osati mafuta ochulukirapo, muyenera kuyendetsa zakudya zanu za tsiku ndi tsiku kuti mupititse patsogolo. Yang'anani pa kudya mapuloteni ambiri , zakudya zochepetsedwa zocheperapo ndi shuga wowonjezera , ndi kuchepetsa kudya kwanu kwazakonzedwa. Muyeneranso kuganizira za mafuta abwino ndi kupewa kudya mafuta ochuluka kwambiri kapena zakudya zamtundu wa mafuta.
Nanga ndi mapuloteni angati? Mapuloteni amafunika kwa amuna amasiyana malinga ndi ntchito yanu. Malingana ndi American College of Sports Medicine, kuti muwonjezere minofu yanu mumayenera kutenga nawo mbali pulogalamu yothandizira mphamvu . Kuwonjezera apo, muyenera kudya 1.2 mpaka 1,7 gm ya mapuloteni pa kilogalamu ya thupi tsiku lililonse, kapena 0,5 mpaka 0.8 magalamu a mapuloteni pa thupi la thupi.
Mapuloteni abwino amapatsa nyama yowonda (zowonda za ng'ombe, njuchi kapena nkhumba), nkhuku (chifuwa cha nkhuku kapena Turkey), mazira, mtedza, nyemba, ndi nsomba.
Kodi Calories Yambiri Ndi Tsiku Liti Kuti Amuna Apewe Kunenepa?
Ngati ndiwe mnyamata yemwe cholinga chake ndi kuchepa, mudzafuna kupanga chosowa cha calorie kuti muwonongeke . Mwamuna ayenera kudya makilogalamu ochepa kusiyana ndi kulemera kwake. Monga lamulo, muyenera kudula makilogalamu pafupifupi 500 patsiku kapena makilogalamu 3500 pa sabata kuti mutaya pounds la mafuta. Ngati mukufuna kuchepetsa kulemera, mukhoza kuwirikiza manambala awo.
Mipingo yambiri yodyera anthu amagwiritsa ntchito chiwerengero cha kulemera kwake. Mapulani a kulemera kwa thupi amapereka makilogalamu pafupifupi 1,600-1,800 patsiku kwa mwamuna. Izi zimathandiza anyamata ambiri kufika pafupipafupi 500-1000 patsiku la kalori ndi kutayika pa mlingo wokwanira wa mapaundi 1-2 pa sabata.
Apanso, zaka, ndi msinkhu wa ntchito ndi zofunika kwambiri. Onani momwe chiwerengerochi chimasinthira pansi pambali ya kuchuluka kwa ntchito zomwe munthu amapeza komanso msinkhu wake.
- Mwamuna wamwamuna wazaka 20 yemwe ali ndi thanzi wambiri, amadya makilogalamu pafupifupi 1808 patsiku kuti adye kulemera kwake
- Munthu wokalamba wamwamuna wazaka 20 akhoza kuwononga makilogalamu pafupifupi 2481 patsiku kuti apewe kulemera kwake
- Mnyamata wolemera kwambiri yemwe ali ndi zaka 30 ayenera kudya pafupifupi 1748 makilogalamu patsiku kuti achepe
- Munthu wokalamba wamwamuna wazaka 30 angathe kuwononga makilogalamu pafupifupi 2404 patsiku kuti adye kulemera kwake
- Mwamuna wamwamuna wazaka 40 yemwe ali ndi zaka zowononga kwambiri, ayenera kudya makilogalamu pafupifupi 1688 patsiku kuti adye kulemera kwake
- Munthu wokalamba yemwe ali ndi zaka 40 akhoza kuwononga makilogalamu pafupifupi 23 26 patsiku kuti apewe kulemera kwake
- Mnyamata wolemera kwambiri yemwe ali ndi zaka 50 ayenera kudya makilogalamu pafupifupi 1628 patsiku kuti achepetse thupi
- Mnyamata wazaka 50 wokhala ndi mphamvu yogwira ntchito akhoza kudya makilogalamu pafupifupi 2249 patsiku kuti achepe
Ngati mumagwira nawo ntchito yochuluka kapena ngati mumagwira ntchito yomwe ikuphatikizapo ntchito yambiri, mungathe kudya zakudya zina zambiri komanso mukuchepa.
Kulemera kwa macronutri n'kofunikira polepheretsa kulemera. Mukadula zakudya, yesetsani kumanga zakudya zozungulira puloteni komanso zamoyo zabwino monga zipatso, zipatso ndi ndiwo zamasamba. Zakuloteni ndi zakudya zamtundu wathanzi wathanzi zidzakuthandizani kuti mukhale okhutira ndi okhutira kuti muthe kumamatira ku dongosolo lanu la chakudya. Phatikizani mafuta abwino kuti mukhale ndi thanzi labwino komanso mukhale ndi thanzi labwino.
> Zotsatira:
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> Dilgate Muth, Nathalie, MD, MPH, RD. Kodi abambo ndi amai ali ndi zosowa zosiyana? American Council pa Zochita Zolimbitsa Thupi . March 21, 2012. https://www.acefitness.org/acefit/healthy-living-article/60/2461/do-men-and-women-have-different-nutritional/
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> Mapuloteni Opangira Optimal Muscle Maintenance, American College of Sports Medicine, (2015). https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf.