Kev tau txais cov leeg zoo yuav tsum muaj kev sib npaug uas suav nrog kev noj zaub mov kom zoo, kev cob qhia zoo ib yam, thiab so kom txaus. Kev nkag siab txog kev suav koj cov kev xav tau kev noj haus yog qhov tseem ceeb rau kev loj hlob ntawm cov leeg. Ntawm no yog ib daim ntawv qhia los pab koj txiav txim siab tus nqi ntawm cov as-ham uas koj xav tau thiab qee cov lus pom zoo rau kev noj zaub mov kom pab txhawb koj cov leeg nqaij.
Xam cov khoom noj kom tsawg
Txhawm rau txhim kho cov leeg nqaij, koj yuav tsum haus cov calories ntau dua li koj hlawv, nrog rau kev tsom mus rau macronutrients: protein, carbohydrates, thiab rog. Nov yog yuav ua li cas xam koj cov kev xav tau txhua hnub:
Txiav txim siab koj tus nqi basal metabolic (BMR):Koj BMR yog cov calories uas koj lub cev xav tau thaum so. Koj tuaj yeem siv Mifflin-St Jeor kab zauv los kwv yees nws:
1.Rau txiv neej:BMR = 10 × nyhav (kg) + 6.25 × qhov siab (cm) - 5 × hnub nyoog (xyoo) + 5
2.Rau Poj Niam:BMR = 10 × nyhav (kg) + 6.25 × qhov siab (cm) - 5 × (xyoo) - 161
Xam koj Cov Kev Siv Hluav Taws Xob Txhua Hnub (TDEE):Koj tus TDEE tso nyiaj rau koj qib kev ua haujlwm. Muab koj BMR los ntawm ib qho kev ua ub no:
1.Sedentary (me ntsis kom tsis muaj kev tawm dag zog): BMR × 1.2
2. Kev ua haujlwm siab (lub zog ua haujlwm / kis las 1-3 hnub / lub lis piam): BMR × 1.375
3.Kev ua haujlwm nruab nrab (kev tawm dag zog / kev ua kis las 3-5 hnub / lub lis piam): BMR × 1.55
4.Ntau heev (kev tawm dag zog / kev ua si 6-7 hnub hauv ib lub lis piam): BMR × 1.725
5.Super nquag (kev tawm dag zog heev / ua haujlwm lub cev): BMR × 1.9
Tsim kom muaj Caloric Surplus:
Txhawm rau nce cov leeg, tsom rau cov calories ntau ntxiv ntawm 250-500 calories ib hnub. Ntxiv qhov nyiaj seem no rau koj TDEE.
Kev faib tawm Macronutrient:
1. Cov protein:Npaj rau 1.6 mus rau 2.2 grams protein ib kilogram ntawm lub cev hnyav ib hnub twg. Protein yog qhov tseem ceeb rau kev kho cov leeg nqaij thiab kev loj hlob.
2. Carbohydrates:Noj 4-6 grams ntawm carbohydrates ib kilogram ntawm lub cev hnyav ib hnub twg. Carbs muab lub zog xav tau rau kev ua haujlwm hnyav.
3. Cov rog:Xyuas kom meej tias 20-30% ntawm koj cov calorie ntau ntau txhua hnub los ntawm cov rog. Cov rog zoo yog qhov tseem ceeb rau kev tsim cov tshuaj hormones thiab kev noj qab haus huv tag nrho.
Piv txwv suav
Cia peb hais tias koj yog ib tug txiv neej hnub nyoog 25 xyoo, hnyav 75 kg, siab 180 cm, thiab nquag nquag:
Kev xam BMR:
BMR = 10 × 75 + 6.25 × 180 - 5 × 25 + 5 = 1775 calories / hnub
TDEE Kev Ua Haujlwm:
TDEE = 1775 × 1.55 = 2751.25 calories / hnub
Caloric Surplus:
2751.25 + 250 (caloric surplus) = 3001.25 calories / hnub
Kev faib tawm Macronutrient:
1.Protein: 75 × 2 = 150 grams / hnub (600 calories)
2. Carbohydrates: 75 × 5 = 375 grams / hnub (1500 calories)
3. Cov rog: 3001.25 × 0.25 = 750 calories / hnub (83.3 grams / hnub)
Cov lus pom zoo
Protein Sources:
1. Lean nqaij:Nqaij qaib mis, qaib cov txwv, lean nqaij nyuj
2. Ntses:Salmon, tuna, cod
3. Cov mis nyuj:Greek yogurt, tsev cheese, mis nyuj
4.Plant-based:Lentils, chickpeas, taum paj, tempeh, quinoa
Carbohydrate Sources:
1. Cov nplej tag nrho:Brown mov, quinoa, oats, whole-wheat bread
2. Zaub:Qos yaj ywm, qos yaj ywm, pob kws
3. Txiv Hmab Txiv Ntoo:Txiv tsawb, berries, txiv apples, txiv kab ntxwv
4. Cov noob qoob loo:Taum, lentils, peas
Healthy Fat Sources:
1. Ceev thiab noob:Almonds, walnuts, chia noob, flaxseeds
2. Cov roj:Txiv roj roj, avocado roj, txiv maj phaub roj
3. Avocado:Tag nrho avocado, guacamole
4.Fatty ntses:Salmon, mackerel, sardines
Hydration thiab Supplements
• Dej:Haus dej kom ntau txhua hnub kom nyob twj ywm hydrated. Npaj kom tsawg kawg 3 litres ib hnub twg, ntau dua yog tias koj tawm hws hnyav.
• Ntxiv:Xav txog cov tshuaj ntxiv xws li whey protein, creatine, thiab branched-chain amino acids (BCAAs) yog tias koj cov zaub mov tsis muaj cov as-ham. Txawm li cas los xij, tsom ntsoov rau kev tau txais feem ntau ntawm koj cov khoom noj khoom haus los ntawm tag nrho cov khoom noj.
Xaus
Kev noj zaub mov kom raug yog qhov tseem ceeb rau cov leeg nqaij. Los ntawm kev suav koj cov caloric thiab macronutrient xav tau thiab tsom rau cov khoom noj muaj txiaj ntsig zoo, koj tuaj yeem ua kom zoo rau koj cov leeg nqaij. Kev sib raug zoo ntawm kev noj haus thiab kev cob qhia, nrog rau kev so kom txaus, yuav pab koj ua tiav koj lub hom phiaj qoj ib ce zoo.
Post lub sij hawm: Aug-10-2024