Kunguka imitsi bisaba uburyo bwuzuye burimo imirire ikwiye, imyitozo ihoraho, nuburuhukiro buhagije. Gusobanukirwa uburyo bwo kubara ibyo ukeneye byimirire nibyingenzi kugirango imikurire ikure. Dore inzira igufasha kumenya ingano yintungamubiri ukeneye hamwe ninama zimwe zimirire kugirango ushigikire urugendo rwawe rwubaka imitsi.
Kubara Intungamubiri
Kugirango wongere imitsi, ugomba gukoresha karori nyinshi kuruta uko watwitse, ukibanda kuri macronutrients: proteyine, karubone, hamwe namavuta. Dore uburyo bwo kubara ibyo ukeneye buri munsi:
Menya Igipimo Cyibanze cya Metabolike (BMR):BMR yawe numubare wa karori umubiri wawe ukeneye kuruhuka. Urashobora gukoresha ikigereranyo cya Mifflin-St Jeor kugirango ubigereranye:
1.Ku bagabo:BMR = 10 × uburemere (kg) + 6.25 × uburebure (cm) −5 × imyaka (imyaka) +5
2.Ku bagore:BMR = 10 × uburemere (kg) + 6.25 × uburebure (cm) −5 × imyaka (imyaka) −161
Kubara Amafaranga Yuzuye Yumunsi Yumunsi (TDEE):Konte yawe ya TDEE kurwego rwibikorwa byawe. Kugwiza BMR yawe kubikorwa:
1.Icyicaro (gito kuri siporo): BMR × 1.2
2.Gukora cyane (imyitozo yoroheje / siporo iminsi 1-3 / icyumweru): BMR × 1.375
3.Gukora cyane (imyitozo iringaniye / siporo iminsi 3-5 / icyumweru): BMR × 1.55
4.Bikora cyane (imyitozo ikomeye / siporo iminsi 6-7 mucyumweru): BMR × 1.725
5.Super ikora (imyitozo ikomeye / akazi k'umubiri): BMR × 1.9
Kora ibisigisigi bya Caloric:
Kugirango ubone imitsi, shaka ibisigisigi bya karori ya karori hafi 250-500 kumunsi. Ongeraho aya asagutse kuri TDEE yawe.
Ikwirakwizwa rya Macronutrient:
1.Protein:Intego ya garama 1,6 kugeza kuri 2,2 za poroteyine kuri kilo yuburemere bwumubiri kumunsi. Poroteyine ni ngombwa mu gusana imitsi no gukura.
2.Carbohydrates:Koresha garama 4-6 za karubone-hydrata kuri kilo yuburemere bwumubiri kumunsi. Carbasi itanga imbaraga zikenewe mumyitozo ikomeye.
3.Amavuta:Menya neza ko 20-30% bya calorie yawe ya buri munsi ituruka kumavuta. Amavuta meza ningirakamaro mugukora imisemburo nubuzima muri rusange.
Kubara Urugero
Reka tuvuge ko uri umusore wimyaka 25, ufite ibiro 75, uburebure bwa cm 180, kandi ukora cyane:
Kubara BMR:
BMR = 10 × 75 + 6.25 × 180−5 × 25 + 5 = 1775 karori / kumunsi
Kubara TDEE:
TDEE = 1775 × 1.55 = 2751.25 karori / kumunsi
Ibisigisigi bya Caloric:
2751.25 + 250 (ibisigisigi bya caloric) = 3001.25 karori / kumunsi
Ikwirakwizwa rya Macronutrient:
1.Proteine: 75 × 2 = garama 150 / kumunsi (karori 600)
2.Carbohydrates: 75 × 5 = garama 375 kumunsi (karori 1500)
3.Amavuta: 3001.25 × 0.25 = 750 karori / kumunsi (garama 83.3 / kumunsi)
Ibyifuzo byimirire
Inkomoko ya poroteyine:
1.Inyama zoroshye:Amabere y'inkoko, inkeri, inyama zinka
2.Amafi:Salmon, tuna, code
3.Amata:Ubugereki yogurt, foromaje, amata
4.Ibimera bishingiye:Ibinyomoro, inkoko, tofu, tempeh, quinoa
Inkomoko ya Carbohydrate:
1.Ibinyampeke:Umuceri wijimye, quinoa, oats, umutsima wingano
2.Ibimera:Ibijumba, ibirayi, ibigori
3. Imbuto:Igitoki, imbuto, pome, amacunga
4.Ibyatsi:Ibishyimbo, ibinyomoro, amashaza
Inkomoko nziza yibinure:
1.Imbuto n'imbuto:Imisozi, ibinyomoro, imbuto za chia, imbuto nziza
2.Amavuta:Amavuta ya elayo, amavuta ya avoka, amavuta ya cocout
3.Avoka:Avoka yose, guacamole
4.Amafi meza:Salmon, makerel, sardine
Amazi hamwe ninyongera
• Hydrated:Kunywa amazi menshi umunsi wose kugirango ugumane amazi. Intego byibuze litiro 3 kumunsi, ibindi niba ubira ibyuya byinshi.
• Inyongera:Reba inyongeramusaruro nka poroteyine yuzuye, creine, hamwe na aminide acide amashami (BCAAs) niba indyo yawe ibuze intungamubiri. Ariko, wibande ku kubona imirire yawe myinshi mubiribwa byose.
Umwanzuro
Imirire ikwiye ningirakamaro mu mikurire yimitsi. Mu kubara ibyo ukeneye bya caloric na macronutrient ukibanda kubiryo byuzuye intungamubiri, urashobora guhindura imbaraga zawe zo kubaka imitsi. Guhora mu mirire no mu mahugurwa, hamwe no kuruhuka bihagije, bizagufasha kugera ku ntego zawe zo kwinezeza neza.
Igihe cyo kohereza: Kanama-10-2024