Samun tsoka yadda ya kamata yana buƙatar daidaitaccen tsari wanda ya haɗa da ingantaccen abinci mai gina jiki, daidaiton horo, da isasshen hutu. Fahimtar yadda ake lissafin buƙatun ku na abinci mai gina jiki yana da mahimmanci don haɓakar tsoka. Anan akwai jagora don taimaka muku sanin madaidaicin adadin abubuwan gina jiki da kuke buƙata da wasu shawarwarin abinci don tallafawa tafiyar ku na gina tsoka.
Ana ƙididdige yawan cin abinci mai gina jiki
Don haɓaka haɓakar tsoka, kuna buƙatar cinye adadin kuzari fiye da kuna, tare da mai da hankali kan macronutrients: furotin, carbohydrates, da mai. Ga yadda ake lissafin bukatun ku na yau da kullun:
Ƙayyade Ƙimar Ƙimar Ƙirar Jiki (BMR):BMR ɗinku shine adadin adadin kuzarin da jikinku ke buƙata yayin hutawa. Kuna iya amfani da ma'aunin Miffin-St Jeor don kimanta shi:
1. Na Maza:BMR=10× nauyi (kg)+6.25× tsawo (cm) -5× shekaru (shekaru)+5
2.Ga Mata:BMR=10× nauyi (kg)+6.25× tsawo (cm) -5× shekaru (shekaru)-161
Ƙididdigar Jimlar Kuɗin Kuɗi na Makamashi na Kullum (TDEE):TDEE ɗinku yana lissafin matakin ayyukanku. Haɓaka BMR ɗinku ta hanyar aiki:
1.Sedentary (kadan zuwa babu motsa jiki): BMR × 1.2
2.Lightly aiki (motsa jiki mai haske / wasanni 1-3 kwana / mako): BMR × 1.375
3.Moderately aiki (matsakaicin motsa jiki / wasanni 3-5 kwanaki / mako): BMR × 1.55
4.Very aiki (motsa jiki mai wuyar gaske / wasanni 6-7 kwana a mako): BMR × 1.725
5.Super mai aiki (matsakaicin motsa jiki / aikin jiki): BMR × 1.9
Ƙirƙiri Ragi na Caloric:
Don samun tsoka, niyya don samun rarar caloric na kusan adadin kuzari 250-500 kowace rana. Ƙara wannan rarar zuwa TDEE ɗin ku.
Rarraba Macronutrients:
1. Protein:Nufin 1.6 zuwa 2.2 na furotin a kowace kilogiram na nauyin jiki kowace rana. Protein yana da mahimmanci don gyaran tsoka da girma.
2. Carbohydrates:Ku ci 4-6 grams na carbohydrates a kowace kilogiram na nauyin jiki kowace rana. Carbs suna ba da kuzarin da ake buƙata don motsa jiki mai tsanani.
3. Fatsi:Tabbatar cewa kashi 20-30% na yawan abincin ku na yau da kullun ya fito ne daga mai. Kitsen lafiya yana da mahimmanci ga samar da hormone da lafiyar gaba ɗaya.
Misali Lissafi
Bari mu ce kai dan shekara 25 ne, mai nauyin kilogiram 75, tsayinsa 180 cm, kuma mai matsakaicin aiki:
Lissafin BMR:
BMR=10×75+6.25×180-5×25+5=1775 adadin kuzari/rana
Lissafin TDEE:
TDEE = 1775 × 1.55 = 2751.25 adadin kuzari / rana
Rarraba Caloric:
2751.25+250 (ragi na caloric) = 3001.25 adadin kuzari / rana
Rarraba Macronutrients:
1.Protein: 75×2=150 grams/rana (kalori 600)
2.Carbohydrates: 75×5=375 grams/rana (kalori 1500)
3.Fats: 3001.25×0.25=750 adadin kuzari/rana (83.3g/rana)
Shawarwari na Abinci
Tushen Protein:
1. Nama mai laushi:Nono na kaza, turkey, naman sa maras nauyi
2. Kifi:Salmon, tuna, cod
3. Kiwo:Girki yogurt, cuku gida, madara
4.Tsarin shuka:Lentils, kaji, tofu, tempeh, quinoa
Tushen Carbohydrate:
1. Dukan hatsi:shinkafa Brown, quinoa, hatsi, gurasar alkama gabaɗaya
2. Kayan lambu:Dankali, dankali, masara
3. 'Ya'yan itace:Ayaba, berries, apples, lemu
4. Legumes:Wake, lentil, Peas
Tushen Kitsen Lafiya:
1. Kwayoyi da tsaba:Almonds, walnuts, chia tsaba, flaxseeds
2. Mai:Man zaitun, man avocado, man kwakwa
3. Avocado:Duk avocado, guacamole
4. Kifi mai kitse:Salmon, mackerel, sardines
Ruwa da Kari
• Ruwan ruwa:Sha ruwa mai yawa a cikin yini don kasancewa cikin ruwa. Nufi aƙalla lita 3 a rana, ƙari idan gumi ya yi yawa.
Kari:Yi la'akari da kari kamar furotin whey, creatine, da amino acid mai rassa (BCAAs) idan abincin ku ya rasa waɗannan abubuwan gina jiki. Duk da haka, mayar da hankali kan samun yawancin abincin ku daga dukan abinci.
Kammalawa
Abincin da ya dace yana da mahimmanci don ci gaban tsoka. Ta hanyar ƙididdige buƙatun caloric da macronutrient da kuma mai da hankali kan abinci mai gina jiki, zaku iya haɓaka ƙoƙarin gina tsoka. Daidaituwa a cikin abinci da horo, tare da isasshen hutu, zai taimaka muku cimma burin ku na dacewa yadda ya kamata.
Lokacin aikawa: Agusta-10-2024