Na'urar Lissafin Kiyayewa da Karanci
Lissafa TDEE naka kuma ka kwatanta dabarun karanci daban-daban
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TDEE shi ne adadin kalori da kake ƙonawa a rana: idan ka ci kusan wannan adadin, nauyinka zai tsaya daram. A ƙasa kuma za ka ga BMR ɗinka da manufofi biyu shiryayyu: adadin rage kitse da ya yi ƙasa da TDEE da kusan kalori 500 don rage kitse a hankali, da adadin ƙara tsoka da ya haura da kusan kalori 300 don gina tsoka mai tsafta. Ka sake lissafi duk bayan wasu makonni, domin TDEE yana raguwa idan ka rage nauyi kuma yana ƙaruwa idan ka ƙara.
Yadda ake amfani da wannan na'urar lissafin TDEE
Zaɓi jinsinka, sannan ka shigar da shekaru, nauyi da tsayi — kana iya sauyawa a kowane lokaci tsakanin awoyin metric (kg·cm) da imperial (lb·inci). Bayan haka, zaɓi matakin motsa jiki da ya fi dacewa da makonka na yau da kullum, tun daga aikin ofis na zama har zuwa horo mai tsanani na kullum. Danna maballin lissafi, sakamako zai bayyana nan take ba tare da yin rajista ba.
Ka'idar lissafi da kimiyyar da ke bayanta
Wannan na'ura tana fara lissafin BMR ɗinka da ma'aunin Mifflin-St Jeor (10×nauyi + 6.25×tsayi − 5×shekaru, +5 ga maza ko −161 ga mata), wanda aka wallafa a 1990 kuma Ƙungiyar Abinci ta Amurka ta tantance shi a matsayin mafi ingancin ka'idar BMR don amfanin yau da kullum. Sai a ninka BMR da adadin motsa jiki tsakanin 1.2 (mai zama) da 1.9 (mai matuƙar motsa jiki). Waɗannan adadin sun samo asali daga bincike na shekaru da yawa kan yadda jiki ke amfani da makamashi, kuma su ne ma'aunin masana abinci a duniya.
Iyakoki da shawarwari masu amfani
Babban tushen kuskure shi ne matakin motsa jiki kansa — yawancin mutane suna ƙara kimanta yawan motsinsu, don haka idan ka yi shakka, zaɓi ƙananan zaɓi. Ka'idar ba ta da tabbaci sosai ga masu tsoka da yawa, tsofaffi da mata masu ciki. Ka ɗauki TDEE a matsayin mafari: ka haɗa shi da na'urorin lissafinmu na gibin kalori, macro da furotin, ka rubuta abincinka a manhajar CaloNote, sannan ka daidaita da kalori 100–200 bisa yadda nauyinka ke canzawa a zahiri cikin mako biyu zuwa uku.
Tambayoyin da Ake Yawan Yi
- Menene TDEE?
- TDEE (Jimillar Kashe Makamashi na Yau da Kullum) shi ne jimillar adadin kuzari da kake ƙonewa kowace rana — BMR ɗinka ninka da ma'aunin motsa jiki. Shi ne tushen saita burin adadin kuzari.
- Adadin kuzari nawa zan rage don rage nauyi?
- Raguwar yau da kullum na kusan 500 kcal yana haifar da rasa kitse kusan 0.5 kg a mako. CaloNote yana kwatanta ƙananan, matsakaita da manyan raguwa a gare ka.
- Shin raguwar adadin kuzari 500 yana da aminci?
- Ga yawancin manya raguwar 500 kcal a rana tana da aminci da dorewa. Ka guji sauka ƙasa da 1,200 kcal a rana ga mata ko 1,500 ga maza ba tare da kulawar likita ba.