Yuav kom coj nws lub cev rau hauv kev txiav txim, ib tug neeg yuav tsum haus cov khoom noj muaj roj, roj thiab carbohydrates - BJU. Niaj hnub no, txawv cov qauv, uas cia koj tus kheej los laij cov nqi tsim nyog. Xam xyuas BZH rau qhov hnyav poob rau cov poj niam yog yooj yim txaus, qhov tseem ceeb tshaj plaws yog los paub thiab siv cov qauv uas twb muaj lawm. Ua tsaug rau qhov tau txais txiaj ntsim, koj tuaj yeem tsim ib qho zaub mov rau koj tus kheej txhua hnub.
Li cas los laij BZHU rau qhov poob phaus?
Ntau tus neeg ntseeg tias roj yuav tsum tau tshem tawm tag nrho, tab sis qhov no yog qhov yuam kev, vim hais tias lawv cov zaub mov noj yog qhov tseem ceeb rau kev noj qab haus huv.
Yog tus piv ntawm BJU rau qhov poob phaus:
- Sibhawm - los ntawm cov nyiaj calorie ntau ntau yuav tsum tsis pub ntau tshaj 20%.
- Proteins - ib qho tseem ceeb ntawm kev noj haus thiab cov tshuaj no yuav tsum tsis pub ntau tshaj 40%.
- Carbohydrates - lawv tus lej tsawg tshaj plaws thiab lawv cov nqi rau qhov hnyav tsis tshaj 40%.
Txhawm rau muab xam ntawm BJU rau qhov poob phaus, koj yuav tsum xub xam cov calorie ntsiab lus ntawm cov khoom noj txhua hnub. Hnub, muaj ntau ntau yam qauv uas koj tsuas xav hloov koj tus kheej cov kev ntseeg thiab ua cov lus yooj yim los ntawm kev ua zauv yooj yooj yim. Feem ntau cov qauv no yog:
Cov poj niam: 655 + (9.6 x koj qhov nyhav hauv lub cev) + (1.8 x koj qhov siab hauv cm) - (4.7 x hnub nyoog).
Txiv neej: 66 + (13,7 x koj lub cev hnyav) + (5 x siab hauv cm) - (6.8 x hnub nyoog).
Tom qab xam, qhov nqi ntawm calorie yog tau, uas yog ib qho tseem ceeb rau kev tswj cov khoom hnyav. Cov kauj ruam tom ntej yog los muab cov txiaj ntsig ntawm qhov ua tau los ntawm qhov kev ua uas siv rau hauv qhov kev ua si:
- txoj kev tsis zoo ntawm lub neej - 1,2;
- tsawg load, kev cob qhia tsis tshaj ob zaug - 1.38;
- cob qhia ntau tshaj peb zaug ib lub lim tiam - 1.55;
- mus txog rau kev lom zem ntau zaus tsib zaug hauv ib lub lim tiam lossis koj muaj txoj haujlwm nyuab - 1.73.
Tom qab no, calorie nqi ntawm kev noj haus rau tag nrho cov neej ntawm tus kab mob no tau. Cov theem tom ntej - qhov txiaj ntsig tau tshwm sim yuav tsum tau muab sib ntxiv los ntawm 0.8, thiab yog tias koj xav tau, ntawm qhov tsis sib xws, nce qhov loj, ces qhov coefficient yog 1.2.
Nws tseem siv cov formula rau BIO rau qhov poob phaus, uas nws muaj nqis tias qhov 1 g ntawm cov nqaijrog thiab carbohydrates yuav tsum tau txhaj rau 4 kcal, thiab 1 g ntawm rog - 9 kcal. Nqa mus rau hauv tus account qhov feem pua ntawm BZHU, txog qhov uas peb sau ua ntej, nws tseem suav:
- proteins = (caloric value x 0.4) / 4;
- roj = (caloric nqi x 0.2) / 9;
- carbohydrates = (calorific nqi x 0.4) / 4.
Xav txog ib qho piv txwv rau ib tug poj niam uas siab li 178 cm, hnyav - 62 kg, thiab hnub nyoog - 26 xyoos. Nws kis las plaub zaug ib lub lim tiam. Qhov muab xam yuav tsum raws li nram no:
- 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
- 1372 x 1.55 = 2127 kcal.
- 2127 x 0.8 = 1702 kcal.
- Proteins - (1702 x 0.4) / 4 = 170 g, nqaijrog - (1702 x 0.2) / 9 = 38 g, carbohydrates - (1702 x 0.4) / 4 = 170 g.