Gwiritsani ntchito calculator yoperekera kulemera kuti mudziwe kuchuluka kwa makilogalamu omwe mungadye tsiku lililonse
Ma calculator ena a calorie amakuthandizani kudziwa kuchuluka kwa makilogalamu omwe mukufunikira kuti mukhale wolemera. Koma bwanji ngati mukufuna kuchepa? Ndiye, chimene mukufuna kudziwa ndi "kodi ndingadye kangati kuti ndichepe ?"
Ndi zophweka kuwerengera chiwerengero choyenera cha makilogalamu olemera, kulemera, kapena kulemera kwa kulemera. Ingotengera njira zosavuta izi.
Kenaka, mudzadziwa kuchuluka kwa makilogalamu omwe muyenera kudya tsiku kuti mukwaniritse cholinga chanu.
Kodi Kulemba Khalori Kumagwira Ntchito Bwanji?
Kuti mupeze nambala yabwino ya kalori, ndi nzeru kugwiritsira ntchito kulemera kotayika kotengera . Ndi njira yosavuta komanso yosangalatsa komanso yosangalatsa-ngakhale ngati simukuyesera kusintha kulemera kwako.
Kodi ntchito yowonetsera kalori imakhala bwanji? Mutatha kuyika deta, imagwiritsa ntchito fomu yomwe imatchedwa Mifflin St. Jeor equation kuti muwerengetse kupuma kwanu kwa mankhwala . Ndiyo chiwerengero cha zilembo zomwe thupi lanu liyenera kugwira pamene likupuma. Ndiye, pogwiritsa ntchito chidziwitso chanu cha moyo wanu, calculator imapereka chiwerengero cha makilogalamu omwe mukusowa kuti mupange thupi lanu pa ntchito ya tsiku ndi tsiku. Potsirizira pake, limaphatikizapo makilogalamu kuti mukhale wolemera kapena kuchotsa makilogalamu kuti muthe kuchepa.
Koma bwanji ngati mukufuna kuti mukhale wolemera? Werengolera akhoza kudziwa momwe mungadye zakudya zambiri kuti mukhale wolemera.
Zambirizi ndi zothandiza kwa anthu ambiri odya bwino. Ngati muli ndi kulemera kwabwino ndipo mukufuna kukhala ndi kukula kwa thupi lanu, muyenera kutsimikiza kuti musamadye kwambiri kapena pang'ono. Kwa ena akuluakulu, izi zikutanthauza kudya zakudya za kalori 2000. Ndiyo nambala yomwe imatchulidwa pa ndondomeko ya Zoona za Nutrition .
Koma anthu ambiri ndi akuluakulu kapena ang'onoang'ono kuposa ochuluka, kapena amakhala ochepa kapena ocheperapo kusiyana ndi omwe amakhala nawo komanso amakhala ndi zosowa zosiyana.
Pogwiritsa ntchito Weight Loss Calculator
Kodi mwakonzeka kuyesa kuyesa kalori? Muyenera kupereka mfundo zofunika zokhudzana ndi msinkhu wanu, chikhalidwe chanu, kutalika kwake, ndi kulemera kwanu kuti mupeze nambala yolondola ya kalori. Chojambulira chimafuna deta iyi chifukwa izi ndizimene zimakhudza mtengo wanu wamadzimadzi - kapena chiwerengero cha makilogalamu omwe thupi lanu liyenera kugwira ntchito. Kawirikawiri, amuna amafunika zakudya zambiri kuposa akazi. Matupi akuluakulu amafunikira makilogalamu ambiri kuposa matupi ang'onoang'ono, ndipo achinyamata achikulire amafunika zakudya zambiri kuposa okalamba.
Mudzafunsidwa za zochita zanu. Ngati thupi lanu likugwira ntchito masana, limafuna mafuta ambiri (monga ma calories). Yesetsani kukhala owonamtima momwe mungathere pazochita zanu ndi zizoloŵezi za tsiku ndi tsiku. Ngati mutasintha nambalayi, simungapeze zotsatira zolondola. Ngati simukudziwa kuti muli otani masana, sungani zolemba zochitika kwa sabata kapena muyang'ane deta kuchokera kuchitetezo chanu kuti mutenge msanga.
Kenako, mudzafunsidwa za zolinga zanu. Ndikofunika kuti mukhale owona panthawiyi. Kulemera kwanu kwa cholinga kungakhale kosiyana ndi kulemera kwake kapena kulemera kwake.
Mwachitsanzo, mungafune kuyeza mapaundi 120. Koma ngati mwakhala mukulimbana ndi kulemera kwanu pa moyo wanu wonse ndipo simunakhale pansi poposa mapaundi 150, ndiye 120 mwina sizingatheke panthawi ino. Yesetsani kukhazikitsa cholinga chimene mukukhulupirira kuti chichitike . Mukamaliza cholinga chanu, mutha kukhazikitsa latsopano.
Potsiriza, mudzakhala ndi mwayi wosankha tsiku limene mukufuna kuti mukwaniritse cholinga chanu. Kumbukirani kuti ngati mukuyesera kuchepetsa thupi , kuchepa kwabwino ndi 0,5 mpaka 2 pounds pa sabata. Ngati mukuyesera kulemera , mutha kuvala pafupifupi paundi imodzi pa sabata.
Kufikira Kulemera Kwanu
Mukamaliza ndondomeko ya calorie calculator, mudzalandira cholinga cha kalori tsiku ndi tsiku .
Ichi ndi chiwerengero cha makilogalamu omwe muyenera kudya tsiku ndi tsiku kuti mufike kulemera kwanu komwe mumafuna. Ngati mukuyesera kulemera, cholinga chanu cha calorie tsiku ndi tsiku chiphatikizapo calorie yowonjezera. Koma ngati cholinga chanu ndi cholemetsa, chosowa cha calorie chimayikidwa mu chiwerengero chanu chomaliza.
Kulephera kwa kalori kumangokhala kusowa kwa mphamvu. Mukalenga chosowa cha calorie , mumataya mafuta anu omwe akuyenera kugwira. Choncho, thupi lanu limatentha mafuta osungira (kulemera kwake) m'malo mwa mafuta m'malo mwake. Kuwonongeka kwa calorie kumachitika mukamadula zakudya zopatsa thanzi zomwe thupi lanu limafuna kapena kutentha makilogalamu owonjezera ndi zochitika. Mukhozanso kuphatikiza zakudya ndi masewera olimbitsa thupi kuti mukhale ndi vuto la kalori.
Malinga ndi lamulo, akatswiri ambiri amanena kuti kuchepa kwa mlingo wa mlungu uliwonse wa makilogalamu 3,500 kukutsogolerani kuti mutaya mtengo umodzi wolemera. Mukadula makilogalamu ambiri, mutayalemera mofulumira. Koma sizitetezeka kapena zothandiza kuchepetsa makilogalamu ambiri. Zakudya zochepa kwambiri (zopitirira 800-1000 makilogalamu pa tsiku) zimatha kubwerera ndipo ziyenera kutsatiridwa ndi dokotala.
Kumveka kovuta? Tiyeni tigwiritse ntchito chitsanzo kuti tifotokoze. Tiye tikambirane kuti ndinu mkazi wogona. Izi zikutanthauza kuti simukuchita nthawi zonse. Kuchotsera cholemetsa kunganene kuti muyenera kudya makilogalamu 1,200 patsiku kuti muchepe. Koma simukuganiza kuti mukhoza kudula chakudya chokwanira kuchokera ku zakudya zanu kuti mufike ku nambala imeneyo. Palibe kanthu. Mukhoza kungowonjezerapo masewera olimbitsa thupi tsiku ndi tsiku kuti muwerengere owonjezera owonjezera.
Nazi njira zingapo zomwe mungagwiritsire ntchito:
- Idyani makilogalamu 1,300 (100 owonjezerapo) tsiku lililonse ndikuwonjezera maulendo ang'onoang'ono madzulo tsiku ndi tsiku kuti muwothe mafuta owonjezera 700 pa sabata iliyonse.
- Idyani makilogalamu 1,400 (200 oonjezerapo) tsiku ndi tsiku ndipo yonjezerani zolemba masewera olimbitsa thupi pafupipafupi yanu nthawi ziwiri pa sabata ndi maulendo atatu a mphindi makumi atatu pa sabata kuti muwotchere mafuta okwana 1,400 mlungu uliwonse.
- Idyani makilogalamu 1,500 (300 oonjezerapo) tsiku ndi tsiku ndipo wonjezerani mphindi makumi asanu ndi zisanu (45) kuti mukhale olimbitsa thupi kuti muyesetse kuchita masewera olimbitsa thupi patsiku lanu la tsiku ndi tsiku kuti muwotche owonjezera 2100 mlungu uliwonse.
Pa zochitika zonsezi, mwawonjezera ma calories ku bajeti yanu ya tsiku ndi tsiku, koma mwatentha mafuta ambiri ochita masewero olimbitsa thupi kuti mukhale ndi vuto lochepa la kalori kuti muwonongeke. Ngati mukufuna kutaya thupi mwamsanga, mumangowonjezerapo zochitika zanu tsiku ndi tsiku popanda kuwonjezera kalori ku chakudya chanu cha tsiku ndi tsiku.
Kuchepetsa Kufooka Kwachangu FAQs
Anasokonezekabe pogwiritsa ntchito kachipangizo kotayira kulemera? Izi ndi mafunso ochepa omwe anthu ambiri amafunsa.
Kodi ndingadye chilichonse chimene ndikufuna ndikukhalabe wolemera? Ili ndi funso lovuta. Mukhoza kudya chilichonse chimene mukufuna ndi kuchepetsa kulemera pokhapokha mutakhalabe mumtundu wanu wa kalori. Mwachidule, mungathe kudya maswiti tsiku lonse ndi kulemera. Koma mwina simungafune. Chifukwa chiyani? Chifukwa zingakhale zovuta kuti mukhalebe mumtundu wanu wa kalori ngati simudya zakudya zopatsa thanzi. Zakudya zathanzi zimakuthandizani kuti mukhale olimba, olimbikitsidwa komanso osamalidwa. Zakudya zopanda kalori sizipereka thupi lanu ndi zakudya zomwe mukufunikira kuti muzikhala moyo wogwira ntchito, wabwino. Ndipo mukamadya zakudya zopanda thanzi, mumakhala ndi njala nthawi zambiri ndikudya mopitirira muyeso.
Kodi ndingadye zambiri ngati ndimagwiritsa ntchito tsiku lililonse? Ngati mutagwiritsira ntchito masewera olimbitsa thupi mumagwiritsa ntchito calculator, ndiye kuti musadye zambiri ngati mukuchita masewera olimbitsa thupi. Cholinga chanu cha calorie tsiku ndi tsiku (zotsatira za calculator) chagwiritsanso kale ntchito yowonjezera. Koma ngati simunagwiritse ntchito masewero olimbitsa thupi pamene munagwiritsa ntchito chojambulira, ndipo mumaphatikizapo gawo lophunzitsira tsiku lanu, ndiye kuti calories yotentha nthawi yochita masewera olimbitsa thupi idzawonjezera kuwonongeka kwa calorie yanu. Ngati simudya zakudya zopatsa thanzi lanu, kuchepa kochepa kukuthandizani kuchepetsa kulemera. Ngati mutadya nambala yamtundu womwe mumayatsa, ndiye kuti mutaya kulemera kwake mofanana ndi momwe mwawonetsera zotsatira za calorie calculator. Samalani, komabe, ndi kosavuta kudya zakudya zambiri kuposa momwe mumayaka mukatha kuchita masewera olimbitsa thupi . Izi zimapangitsa kulemera, osati kulemera.
Ndiyenera kuwerengera bwanji makilogalamu anga a tsiku ndi tsiku? Pali njira zosiyanasiyana zomwe mungapezere zolembera za calorie yanu ya tsiku ndi tsiku. Dieters ambiri amagwiritsa ntchito pulogalamu yamakono kapena mawebusaiti monga MyFitnessPal kapena LoseIt. Mapulogalamuwa amakulolani kuti mulowetse chakudya chomwe mudya pamodzi ndi kukula kwa gawo lanu ndipo mumangowerenga makilogalamu anu a tsiku ndi tsiku. Palinso ochita masewera olimbitsa thupi, monga Fitbit, omwe amakuthandizani kuwerengera zakudya zamtundu uliwonse tsiku ndi tsiku ndi zopatsa mphamvu zamagetsi. Ngati simuli okonda zipangizo zamakono, gwiritsani ntchito magazini ya chakudya . Lembani kalora yanu m'kabuku kapena pa pepala lokhala ndi chakudya tsiku ndi tsiku kuti muwerenge manambala anu a tsiku ndi tsiku.
Kodi ndiyenera kugula kapena kuwonjezera pulogalamu ya zakudya kuti ndichepe? Ngati ndi choncho, kodi ndi pulogalamu yotani yolemera kwambiri? Palibe zakudya "zopambana" chifukwa dieter iliyonse ndi yosiyana ndipo ili ndi moyo wosiyana ndi zosowa zosiyanasiyana. Zakudya zomwe zingakulimbikitseni inu ndizo zakudya zomwe mungathe kumamatira. Kwa anthu ena, pulogalamu yodzipangira ndekha yabwino. Koma ena amapindula ndi njira yowonongeka yoperekera malonda . Dzifunseni nokha mafunso ofunika pa moyo wanu (kodi mumaphika, ndi nthawi yochuluka bwanji kuti mugulitse chakudya chopatsa thanzi?) Bajeti yanu ndi yotani?) Kenako pangani chisankho chomwe chikugwirizana ndi zosowa zanu.
Kodi makilogalamu onse ali ofanana kapena ali olemera kwambiri kuposa ena? Ngakhale kuti kalori yanu yonse imapangitsa kuti muyambe kulemera, zolemera zonse sizilengedwa zofanana. Ma calories ochokera ku zakudya zopatsa thanzi adzakuthandizani kuti muzimva nthawi yayitali, kupereka mafuta pa ntchito yanu ya tsiku ndi tsiku, ndi kusintha bwino moyo wanu. Nanga zakudya zabwino ndi ziti? Akatswiri ambiri amalimbikitsa kuti mudzaze mbale yanu ndi:
- masamba obiriwira monga masamba ophika masamba, tsabola wofiira, kaloti zowopsya kapena radishes. Yesetsani kupeza mavotolo amene mumakonda.
- Zakudya zowonda ngati nkhuku ndi nsomba . Ma dieters ena amasangalala ndi nyama zofiira moyenera .
- zamoyo zamtundu wathanzi zomwe zimapereka zitsamba monga oatmeal, mkate wa tirigu wamba kapena opanga
- zipatso zonse osati zipatso zam'madzi kapena zipatso zokoma
- Mitengo yaying'ono ya mtedza, mbewu, ndi magwero ena a mafuta abwino
- madzi a ludzu mmalo mwa zakumwa za masewera, tiyi okometsedwa, kapena sodas
Ng'onoting'ono zopanda kanthu, kumbali ina, zingakulepheretseni kumva njala, kuonjezera kukhumba kwanu, komanso kuwonjezera kutopa. Kodi ndi zotani zopanda mphamvu? Mudzawapeza m'zakudya zosakaniza zomwe zili ndi shuga wambiri , mafuta opatsirana, mafuta owonjezera, ndi ma calories. Zakudya, zakudya zowirikiza, katundu wophikidwa, ndi sodas ndiwo magwero omwe amachokera pamakilogalamu opanda kanthu.
Kodi ndingatani ngati ndikugwiritsa ntchito calorie calculator ndi kuchepetsa kulemera? Pali zifukwa zambiri zomwe zimapangitsa kuti kulemera kukhale kovuta. Ngati simutaya thupi nthawi yomweyo, sizikutanthauza kuti mwalephera kapena kuchita chinachake cholakwika. Koma zikhoza kutanthauza kuti muyenera kumamatira pulogalamu yanu nthawi yaitali kuti kulemera kuchitike. Onani momwe mukudyera ndi kuchita masewero olimbitsa thupi kuti muwone ngati pali kusintha komwe mungachite kuti mukwaniritse zolinga zanu. Pakhoza kukhalanso ndi zifukwa zachipatala kuti simungathe kulemera , choncho lankhulani ndi wothandizira zaumoyo wanu ngati mwayesera kuchepa popanda kupambana. Dokotala wanu akhoza kukutumizirani kwa dietitian ovomerezeka ndi malangizo okhutira payekha kapena akukuuzani za mankhwala ochepetsa kulemera kapena opaleshoni kuti muthe kulemera.