BJU yog txhua hnub ntawm cov protein, rog thiab carbohydrate cov khoom ntawm kev noj haus. Rau txhua tus, nws txawv, vim hais tias txhua tus neeg sib txawv nrog lawv qhov nyhav, qhov siab thiab kev siv lub cev. Tab sis txhua qhov me me yog qhov tseem ceeb ntawm kev poob phaus, thiab kom ua tau li no, koj tsis tas yuav paub pes tsawg calorie ntau ntau ib hnub kom haus, tab sis ntau npaum li cas cov zaub mov yuav tsum tau noj cov roj proteins, cov rog thiab carbohydrates. Yuav ua li cas los laij BZU, yuav hais rau hauv tsab xov xwm no.
Muab xam cov ntsiab lus ntawm koj cov khoom noj
Yog tias tsis muaj kauj ruam no ua tsis tau. Nws yog qhov tsim nyog los xam nws ua ntej pib taug txoj cai ntawm BJU. Ua li no, siv cov qauv nram qab no: 655 + (9.6 x qhov hauv kg.) + (1.8 x siab hauv cm) - (4.7 x xyoo). Thawj tus qauv hauv daim qauv no qhia txog theem ntawm cov metabolism hauv poj niam lub cev. Ces koj yuav tsum ua kom haum rau qhov kev ua ub no thiab multiply tus nqi tau los ntawm ib qho tseem ceeb ntawm 1.2, yog tias nws tsawg, uas yog, ib tug neeg ua rau lub neej tsis ua haujlwm; ntawm 1.38, yog hais tias nws yooj yim nce lub cev 1-3 zaug ib lub lim tiam; ntawm 1.55, yog tias muaj pes tsawg tus kawm 1-5 zaug hauv 7 hnub thiab ntawm 1.73, yog tias tau kawm ncaj ncees.
Los ntawm daim duab tau txais nws yuav tsum tau rho 500 Kcal. Thaum lub sij hawm xws li cov lus teb nws tau txais tias ib tug poj niam ntawm 35 xyoo nrog ib tug luj ntawm 61 kg thiab ib qhov siab ntawm 172 cm yuav tsum tau haus 1412.26 kcal ib hnub twg. Muab xam los ntawm txoj kev hauv tsev calorie, thiab tom qab ntawd ces yog BIO, tsim nyog thiaj li yuav noj tau dawb ntau dua. Hauv qhov no, qhov txo qis ntawm calorie ciam rau qhov poob phaus -250 Kcal, thiab sab sauv siab ntawm tus ciam teb yog +100 Kcal. Yog li, qhov no, caloric ntsiab lus ntawm kev noj haus ntawm tus poj niam piav tau sib txawv ntawm 1162.26 kcal rau 1512.26 kcal.
BZU xam
Cov neeg xav paub yuav ua li cas los ntsuas BJU txhua hnub, nws tseem ceeb heev kom paub tias 1 gram ntawm cov rog yog 9 Kcal thiab 4 Kcal ntawm ib kab ntawm carbohydrates thiab proteins. Yuav kom poob phaus, nws yog ib qho tsim nyog yuav tau nce qhov kev faib ua feem ntawm proteins nyob rau hauv kev noj haus thiab txo qhov kev faib ua feem ntawm cov rog thiab carbohydrates. Nyob rau tib lub sijhawm, siv li ib nrab ntawm cov khoom noj rau cov proteins, txog ib feem peb rau carbohydrates , thiab seem rau cov rog.
Tawm los ntawm qhov tseeb tias cov ntsiab lus ntawm tus poj niam sawv cev 1412 Kcal, peb ua qhov nram qab no:
- 45% ntawm cov protein ntawm 1412 Kcal yog 635.4 Kcal. Txhais tau tias ib hnub twg yuav tau noj
159 grams protein; - raws li qhov sib piv ntawm BJU 25% rog ntawm 1412 Kcal yog 353 Kcal. Qhov no txhais tau tias koj xav tau 39,2 grams roj ib hnub;
- 30% ntawm carbohydrates ntawm 1412 Kcal yog 423 Kcal. Qhov ntawd txhais tau tias koj xav tau 105 grams carbohydrates ib hnub.
Txawm li cas los, cov nuj nqis no tsis yog ib qho qauv. Txhua yam yog ib tus neeg ncaj ncees, thiab yog hais tias ib tug poj niam tsis xav poob phaus, nws tuaj yeem ua rau cov ntsiab lus ntawm nws txoj kev noj haus los yog ua li ntawd: cia nws ua ntej, tab sis koom tes ntau dua thiab ces qhov hnyav yuav pib poob.