Shin Abincin Calorie 1,200 Dama gare ku?

Lokacin da yazo ga rasa nauyi, yana iya zama kamar 1,200 shine lambar sihiri.A zahiri kowane gidan yanar gizon asarar nauyi a can yana da aƙalla ɗaya (ko dozin ɗaya) zaɓuɓɓukan abinci na calorie-1,200-a-rana.Ko da Cibiyoyin Kiwon Lafiyar Jama'a sun buga kalori 1,200 a kowace rana.

Menene na musamman game da cinye calories 1,200?To, ga matsakaita mutum, yana haifar da asarar nauyi da sauri, in ji Laura Ligos, ƙwararriyar ƙwararriyar abinci a Albany, New York, kuma marubucin “Mai Shirye-shiryen Abinci Mai Busy Person.”

Yadda Yake Aiki da Mahimman Ciwo

Domin rasa nauyi, kuna buƙatar rage yawan adadin kuzari don ƙirƙirar ƙarancin kalori."Mun fahimci ta fuskar ilimin lissafin jiki cewa rashi na kalori shine yadda muke rasa nauyi," in ji Ligos.

Amma cinye calories 1,200 kawai a kowace rana bai isa ba ga manya da yawa, kuma yana iya haifar da sakamako kamar raguwar metabolism da ƙarancin abinci mai gina jiki.

"Ga yawancin manya, yawan adadin kuzari na basal, wanda shine (calories da jiki ke buƙata) kawai don wanzuwa, ya fi adadin kuzari 1,200," in ji Ligos."Mafi yawan mutane za su kasance a cikin ƙarancin kalori a matakin cin abinci mafi girma, kuma zai iya zama mafi ɗorewa da lafiya ga metabolism da kuma hormones" don rasa nauyi a hankali tare da matakin cin abinci mafi girma.

Lokacin da ba ku cinye isassun adadin kuzari don saduwa da buƙatun rayuwa na basal ɗin ku, “abin da ke faruwa shine yawanci metabolism ɗinmu yana raguwa.Hanya ce ta kariya” da kuma hanyar da jiki ke nuna cewa ba ya samun abinci mai yawa kamar yadda yake buƙata, Ligos ya bayyana.

Rage saurin da jiki ke amfani da adadin kuzari da yake karba yana taimakawa wajen kiyaye mahimman tsarin juyin halitta na rayuwa muddin zai yiwu.Amma idan metabolism ɗin ku ya ragu da yawa, hakan yana ƙara rage nauyi.

Justine Roth, masanin abinci mai rijista da ke zaune a birnin New York yana amfani da kwatanci don bayyana wannan tsari.“Kamar mota ce da ke gudu da ƙarancin iskar gas – ba za ta yi sauri ba lokacin da ka matsa kan feda, kuma na’urar sanyaya iska ba ta yi aiki da kyau ba saboda tana ƙoƙarin adana duk man fetur ɗinta.Jiki yana yin abu ɗaya: Ba zai hanzarta ƙona adadin kuzari ba idan ba ku ba shi isa ya yi hakan ba. ”

Ta ce "ƙarancin adadin kuzari da kuke ci, rage yawan adadin kuzarin ku zai kasance."

Baya ga gaskiyar cewa adadin kuzari yana ba da kuzarin da kuke buƙata don rayuwa, har ma da ƙona kitse, yawancin abincin da ke ɗauke da adadin kuzari kuma suna ɗauke da mahimman bitamin da ma'adanai.Yi ƙasa da ƙasa tare da kalori - da abinci - ci, kuma kuna da tabbacin samun ƙarancin abinci mai gina jiki, in ji Dokta Craig Primack, kwararre kan kiba kuma darekta kuma wanda ya kafa Cibiyar Rasa nauyi ta Scottsdale a Arizona.

Ko da yake shirin 1,200-calorie na iya haifar da asarar nauyi da sauri da farko, Ligos ya lura cewa ci gaba da asarar nauyi ya dogara ne akan tsayawa kan shirin."Yawancin mutane ba su da ikon mannewa a zahiri ga abincin-kalori 1,200 saboda sun ƙare shiga cikin yanayin ƙuntatawa mai yawa."

Alal misali, mutane da yawa za su kasance masu tsauri sosai game da bin iyakokin kalori a cikin mako, amma a karshen mako, "sun kasance suna takurawa duk mako kuma ba za su iya ɗauka ba.Suna jin yunwa kuma sun gaji da kashe kansu,” don haka suna cin abinci a karshen mako, kuma hakan yana haifar da rashin gazawa idan aka yi la’akari da duk mako.

Yadda Ake Farawa

Idan kun ƙudura don gwada tsarin abinci na calori 1,200 a rana, Samantha Cochrane, ƙwararriyar likitancin abinci mai rijista tare da Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio a Columbus ta ce hanyar "za a iya daidaita ta da kowane abinci, amma da kyau za ta sami abinci mai gina jiki. ma'auni na manyan rukunin abinci guda biyar - 'ya'yan itatuwa, kayan marmari, hatsi / sitaci, sunadarai da diary - don ingantaccen abinci mai gina jiki.

Idan ba ku da hankali wajen daidaita zaɓin abincinku, za ku iya ƙarewa ba tare da cin isassun wani nau'in micronutrient ba.

Ta ba da shawarar raba abincin ku cikin:

• Abinci uku na kusan adadin kuzari 400 kowanne.
• Abinci guda biyu na adadin kuzari 400, tare da abun ciye-ciye biyu na adadin kuzari 200.
• Abinci uku na adadin kuzari 300, tare da abinci guda biyu na adadin kuzari 100 zuwa 150 kowanne.

Yada abincin ku a ko'ina cikin yini yana kiyaye kwararar adadin kuzari na yau da kullun zuwa cikin jiki, wanda zai iya taimakawa hana haɓakar sukarin jini da faɗuwa.Wadannan sauye-sauye a cikin sukari na jini na iya haifar da zafin yunwa da rashin jin daɗi.Ga mutanen da ke da ciwon sukari, kiyaye matakan sukari na jini yana da matukar mahimmanci don sarrafa cutar.
"Yi magana da mai cin abinci don ƙarin takamaiman shawarwarin adadin kuzari don tabbatar da cewa wannan adadin ya dace da ku," in ji Cochrane.

Cochrane ya ce mutanen da ke da buƙatun calori mafi girma da waɗanda ke neman asarar nauyi mai ɗorewa ya kamata su guje wa cin abinci na calori 1,200 a rana.Haka yake ga mutanen da suka riga sun kasance cikin haɗari don wasu ƙarancin bitamin ko ma'adinai.

Ita kawai tana ba da shawarar cin abincin caloric wannan ƙarancin “idan adadin adadin kuzari na wani don kula da nauyin su na yanzu sun riga sun yi ƙasa sosai, saboda ba na son ganin ƙarancin kalori.”Ta ƙara da cewa "manyan ƙarancin kalori suna haifar da asarar nauyi wanda ke da wuyar ci gaba da dogon lokaci."

Saita Maƙasudin Caloric Dama

Abincin calorie 1,200 yana da ƙuntatawa ga mutane da yawa, don haka samun matakan calori mai ɗorewa zai iya taimaka maka cimma burin asarar nauyi a hanya mafi ɗorewa.

Bisa ga Ka'idodin Abinci na Amirkawa, mata suna buƙatar ko'ina daga adadin kuzari 1,800 zuwa 2,400 kowace rana don kula da nauyinsu.A halin yanzu, maza suna buƙatar ko'ina daga adadin kuzari 2,000 zuwa 3,200.

Bugu da ƙari, wannan babban kewa ne, kuma ainihin adadin ya dogara da abubuwan da suka haɗa da:

• Shekaru
• Matakan ayyuka.
• Girman jiki.
• Matakan daɗaɗɗen taro (akalla duk abin da ke cikin jikinka wanda ba shi da kiba).

Bayan haka, mafi girma da kuke da shi kuma mafi yawan nauyin da kuke da shi, yawan adadin kuzari da kuke ƙonewa - har ma da hutawa, in ji Marie Spano, ƙwararriyar ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwaya Marie Spano.
Haka yake ga duk masu aiki a waje.Alal misali, mutumin da ke aiki a kowace rana yana buƙatar ƙarin adadin kuzari fiye da mace 5-foot-2-inch wadda ke zaune, in ji Spano.Bugu da ƙari, caloric ɗin mu yana buƙatar kololuwa lokacin da mutane ke tsakanin shekarun 19 zuwa 30. Duka kafin da kuma bayan, mutane suna buƙatar (da ƙone) ƙananan adadin kuzari a hutawa.

Wannan abu ne mai yawa don la'akari.Don haka, ga wasu sauƙi masu sauƙi, ladabi na Spano, don ƙididdige adadin adadin kuzari da kuke ƙone kowace rana - da nawa kuke buƙatar kiyaye nauyin ku na yanzu:

• Idan kana aiki da sauƙi (ma'ana kana yawo da yin wasu ayyukan gida a mafi yawan kwanaki a mako), ninka nauyinka cikin fam da 17 idan kai namiji ne, da 16 idan ke mace ce.
• Idan kai namiji ne mai matsakaicin aiki (ka ce, kana yin motsa jiki, zagayowar ko rawa sau biyar ko fiye a mako), ninka nauyinka cikin fam da 19. Ga mata, ninka wannan lambar ta 17.
• Idan kun kasance mai aiki sosai (wataƙila kuna cikin horo mai ƙarfi mai ƙarfi ko buga wasanni na ƙungiyar tare da yawan gudu aƙalla sau biyar a mako) da mutum, ninka nauyin ku cikin fam ta 23. Idan kun kasance mace mai yawan aiki, ta kai 20.

Wata dabara don ƙididdige ƙona caloric ku: sanye da kayan aikin motsa jiki.Koyaya, yana da mahimmanci a gane cewa akwai masu sa ido kan motsa jiki na kasuwanci ba cikakke ba.Misali, a cikin binciken JAMA na 2016 na masu bin diddigin 12, da yawa sun kasance 200 zuwa 300 adadin kuzari a kashe, ko dai yin la'akari da kona konewar caloric yau da kullun.

Da zarar kun gano kusan adadin adadin kuzari da kuke buƙatar ci kowace rana don kula da nauyin ku, Spano yana ba da shawarar yawancin mutane su cire adadin kuzari 250 zuwa 500 daga wannan lambar.Wannan zai haifar da asarar kusan fam ɗaya zuwa biyu a mako.Idan kuna da nauyi mai yawa don rasawa, za ku iya yanke fiye da adadin kuzari 500, amma ya kamata ku tuntuɓi likita kafin yin haka don tabbatar da cewa har yanzu kuna samun dukkan abubuwan gina jiki da kuke buƙata, in ji Primack.

Hakanan yana da mahimmanci a lura cewa, yayin da kuke ƙara inci zuwa nauyin burin ku, kuna buƙatar maimaita wannan tsari akai-akai na ƙididdige burin caloric ku.Bayan haka, ƙarancin nauyi, ƙarancin adadin kuzari da kuke buƙata kowace rana don kula da nauyin ku na yanzu, in ji Roth.

Don haka, yi hakuri: Abincin calorie 1,500 wanda ya taimake ku sauke waɗannan fam biyar na farko na iya buƙatar zama abincin calorie 1,200 don sauke waɗannan fam biyar na gaba.Amma a nan ne mafi kyawun labari: Ba dole ba ne - kuma kada ku ci - ku ci kawai adadin kuzari 1,200 a rana har abada, idan har kuna samun ƙarancin farawa.

"Abincin calorie-dari-12 ya fi dacewa ga mutanen da ba sa buƙatar adadin kuzari da yawa don farawa kuma ya kamata a yi kawai na ɗan lokaci," in ji Spano.Wannan (na ɗan gajeren lokaci) ƙananan abincin caloric zai iya amfanar mutanen da suke buƙatar ganin sakamakon nan da nan don su tsaya tare da cin abinci tun lokacin da asarar nauyi na farko da zai iya fitowa daga gare ta na iya zama mai ban sha'awa sosai kuma yana taimakawa wajen samar da sakamako daga baya.

Bayan 'yan makonni na cin adadin kuzari 1,200 a rana, ko da yake, kuna buƙatar ƙara yawan abincin ku na caloric domin kada ku yi ɓarna ga metabolism (ko lafiyar ku), in ji Spano.Wannan baya nufin komawa ga tsofaffin halaye kamar cin adadin kuzari 2,000 kowace rana da yo-yo dieting.Maimakon haka, yana nufin ƙara yawan abincin ku na yau da kullun da adadin kuzari 100 ko makamancin haka a kowane mako.

Da zarar kuna cin isasshen adadin kuzari wanda ba ku rasa fiye da fam ɗaya zuwa biyu a mako guda - kuma kuna jin kamar za ku iya tsayawa tare da abincin ku har abada - kun sami cikakkiyar maƙasudin caloric don asarar nauyi.

Amma, Ligos yayi gargadin, cewa nauyi ba shine kawai ma'aunin lafiyar ku ba.“Ba wai a ce nauyin ba ya dame, amma ma’auni ɗaya ne kawai na lafiya.Ina ganin a matsayinmu na al'umma dole ne mu daina ba da fifiko sosai kan nauyi kasancewar ita ce kadai hanyar auna lafiya."

Ligos ya ce a maimakon rage yawan adadin kuzari, gwada yin hankali game da abin da kuma lokacin da kuke ci.Zai iya zama aiki mai wuyar gaske don ƙirƙirar dangantaka mafi kyau tare da abinci, amma gina wannan tushe zai iya taimaka maka yin canje-canje masu ɗorewa wanda zai haifar da ba kawai asarar nauyi ba amma gaba ɗaya inganta jin dadi.