Muaj pes tsawg Calories Koj * Tiag * Noj?

Zoo Siab

• Koj xav tau pes tsawg calories?
• 4 Tus Kheej Tus Kheej uas cuam tshuam koj Li Kev Xav Tau Caloric
• Tsuas yog 3 Txoj Cai Noj Haus Koj Yuav Tsum Paub
• Kawm seb muaj pes tsawg calorie ntau ntau hauv koj cov khoom noj txom ncauj
• Cov Khoom Noj Zoo Tshaj Plaws Noj ...
• Tshuaj xyuas rau

Koj sim noj txoj cai, tab sis tus lej ntawm qhov ntsuas tau nce ntxiv. Suab paub? Raws li kev tshawb fawb los ntawm International Food Information Council Foundation, Asmeskas noj ntau dua li qhov lawv yuav tsum tau ua. Ntawm 1,000 tus neeg xaiv tsa - kwv yees li ib nrab ntawm lawv yog poj niam - 43 feem pua ​​tsis tuaj yeem kwv yees cov lus teb rau cov lus nug: "Kuv tau noj pes tsawg calories?" lossis "Kuv yuav tsum haus pes tsawg calories?"

Barbara J. Rolls, Ph.D., tus xibfwb qhia txog khoom noj khoom haus ntawm Pennsylvania State University tau hais tias "Muaj coob tus poj niam tab tom noj mov." Txoj Kev Npaj Noj Qab Haus Huv Volumetrics. (Saib: Txoj Cai Kev Noj Qab Haus Huv Volumetrics Yog Dab Tsi thiab Nws Ua Haujlwm Li Cas?) Coob leej neeg tsis mob siab rau ua ntu zus nyob hauv cov khw noj mov, thiab tom qab ntawd xav tsis thoob 'Kuv noj pes tsawg calories?'

Cov xov xwm zoo siab yog tias koj cov zaub mov tsis tas yuav muaj kev kho dua tshiab. Tsis txhob suav cov zaub mov tawm, tsuas yog paub seb koj yuav tsum noj calorie ntau npaum li cas hauv ib hnub. (Muaj feem cuam tshuam: Dab tsi zoo dua rau qhov poob phaus: Noj zaub mov lossis qoj ib ce?)

Nyeem rau kom paub ntau ntxiv indispensable nyob-slim daws teeb meem thiab cov lus teb meej rau pes tsawg calories kuv noj?

Koj xav tau pes tsawg calories?

1. Xam koj qhov basal metabolic rate (BMR), lub zog koj lub cev kub hnyiab ua cov haujlwm yooj yim xws li ua pa thiab ua kom ntshav.

• Yog tias koj muaj hnub nyoog qis dua 30: (0.0621 x koj qhov hnyav/2.2 + 2.0357) x 240 = BMR
• Yog tias koj muaj hnub nyoog tshaj 30: (0.0342 x koj qhov hnyav/2.2 + 3.5377) x 240 = BMR

2. Txheeb xyuas koj qib kev ua ub no.

• Koj tsis qoj ib ce: 1.3
• Koj tau txais qee qhov kev tawm dag zog txhua hnub, tab sis feem ntau nws lub teeb, xws li taug kev lossis ntaus golf: 1.5
• Koj ua cov kev siv zog siab xws li kev sib tw, ntaus pob tesniv, thiab caij ski yuav luag txhua hnub: 1.7

3. Muab koj qib kev ua si los ntawm koj BMR. Tag nrho yog qhov koj xav tau calorie txhua hnub. Txhawm rau tswj koj qhov hnyav, ua raws li koj ua tau rau tus lej ntawd.

4 Tus Kheej Tus Kheej uas cuam tshuam koj Li Kev Xav Tau Caloric

Txiav txim siab "pes tsawg calories kuv tau noj?" thiab ntsuas qhov ntawd nrog ntau npaum li cas koj tab tom hlawv los ntawm kev tawm dag zog yog ib qho txuj ci ntau dua li kev tshawb fawb thaum koj tab tom nrhiav kom poob LBs. Muaj ntau qhov sib txawv uas tuaj yeem cuam tshuam cov calories nyob rau hauv cov calories tawm sib npaug, suav nrog:

1. Hom kev qoj ib ce koj tab tom ua. Kev tiv thaiv thiab kev cob qhia ib ntus yuav hlawv ntau calorie ntau ntau tom qab koj tsis tawm dag zog piv rau kev xyaum aerobic. (Muaj feem cuam tshuam: Muaj pes tsawg Calories Puas Ua Luam Dej?)
2. Hom kev noj zaub mov uas koj tab tom noj. Cov zaub mov muaj protein ntau hlawv ntau calorie ntau ntau, vim tias cov protein yuav siv zog ntau rau koj lub cev kom zom thiab metabolize.
3. Koj yuav tsum poob npaum li cas. Rau qhov yooj yim lub txiaj ntsig, koj siv koj lub cev hnyav tag nrho los xam koj li BMR hloov ntawm koj lub cev nqaij ntshiv (uas yog koj lub cev hnyav tag nrho rho koj lub cev rog). Vim tias qhov kev xav no, yog tias koj xav poob 25 phaus lossis ntau dua kom mus txog koj lub hom phiaj hnyav, tom qab ntawd koj cov calories tag nrho cov kev xav tau, uas peb tau suav sau saum toj no, tej zaum yuav siab dhau. Qhov no yog vim peb kho cov calories xav tau ntawm lub cev rog tib yam li cov nqaij ntshiv (nqaij, pob txha, thiab lub cev), tab sis qhov tseeb, koj lub cev rog muaj qhov xav tau qis dua caloric (ze rau xoom). Kawm paub hloov kho li cas hauv qab no.
4. Koj tus kheej metabolism. Txhua qhov sib npaug uas kwv yees koj cov calories xav tau tsuas yog qhov: kwv yees. Lawv txhua tus nyob ntawm qhov nruab nrab, thiab ib yam li niam hais, koj tsis yog nruab nrab. Tsis txhob siv tus lej koj tsim tom qab nyeem kab ntawv no ua txoj moo zoo, tab sis siv lawv los ua qhov pib los txiav txim pes tsawg calories kuv noj - thiab kuv yuav tsum tau noj? muab lawv mus kuaj, thiab kho los ntawm muaj. (Muaj feem cuam tshuam: 8 Txoj Hauv Kev Txhim Kho Koj Li Kev Txhim Kho)

Qhov tseem ceeb tshaj plaws, nco ntsoov tias qhov ntsuas tsis yog txhua yam. Ib txoj hauv kev zoo tshaj plaws los ua kom muaj kev hloov pauv noj qab haus huv zaum kawg yog kom muaj txiaj ntsig yam tsis muaj kev yeej ib yam nkaus. Puas yog koj tus cwj pwm noj qab haus huv tshiab muab koj lub zog ntau dua lossis kev zom zaub mov zoo dua? Koj puas tsaug zog ntau dua? Koj cov khaub ncaws haum zoo dua thiab koj puas muaj kev ntseeg siab dua? Cov txiaj ntsig no yuav pab txhawb koj kom noj zaub mov zoo ntxiv thiab ua haujlwm ntev, uas txhais tau tias koj yuav tsis tsuas yog poob phaus, tab sis koj tseem yuav khaws nws tawm.

Tsuas yog 3 Txoj Cai Noj Haus Koj Yuav Tsum Paub

1. Noj Ntau ...

• Txiv hmab txiv ntoo thiab zaub: Cov khoom tsim tau ib txwm muaj calories tsawg thiab muaj dej thiab fiber ntau, yog li nws ua rau koj ua tiav.
• Cov mis nyuj muaj roj tsawg: Kev tshawb fawb qhia tias cov calcium hauv cov mis skim, cheese, thiab yogurt tuaj yeem pab koj lub cev hlawv roj.
• Cov nplej tag nrho: Lawv nplua nuj nyob hauv fiber ntau thiab txhaws ntau dua li cov nplej ua kom huv. Sim ua oatmeal lossis qhob cij tag nrho nrog tsawg kawg ob grams fiber rau ib daim.
• Lean protein: Nws maj mam zom, yog li nws nyob hauv koj lub plab ntev dua. Cov kev xaiv zoo: nqaij npuas tenderloin, broiled Pacific halibut, nqaij qaib tsis tawv, thiab deli qaib ntxhw mis.
• Zaub xam lav thiab kua zaub raws cov kua zaub: Pib koj cov pluas noj nrog cov khoom noj muaj calorie tsawg, zoo li zaub kua zaub thiab koj yuav noj tsawg dua. (Psst ... tsib daim ntawv qhia hacks yuav hloov txoj kev koj ua kua zaub!)
• Taum thiab legumes: Pov qee cov taum dub lossis chickpeas rau hauv koj cov zaub xam lav thaum noj su. Lawv khav qhov tshwj xeeb ua ke ntawm cov fiber ntau kom puv koj thiab cov protein kom koj txaus siab.

2. Noj tsawg ...

• Sweetened cereals thiab yogurt: Lub ntim 6-ounce ntawm yogurt nrog txiv hmab txiv ntoo nyob rau hauv qab ntim ntau tshaj li ob dia suab thaj - ntau tshaj 100 calories.
• Cov carbohydrates dawb xws li qhob cij, nplej zom, thiab mov: Lawv muaj cov calories tsis muaj dab tsi thiab muaj fiber ntau.
• "Cov khoom noj cuav" zoo li cov ncuav mog qab zib: Lawv tsis muaj qhov saj uas koj ua rau lawv overeating vim koj yeej tsis txaus siab. (Related: 6 Ultra-Processed Foods Koj Tej zaum Muaj Hauv Koj Lub Tsev Tam Sim No)
• Cov khoom noj qab ntsev los yog kib: Tsis yog lawv tau ntim nrog lub plawv txhaws ua kom muaj roj ntau, cov zaub mov no tseem caw tsis xav noj.

3. Noj tsawg tsawg zaus ...

• Cov dej qab zib xws li dej qab zib thiab tshuaj yej iced: Haus ib khob dej qab zib ib hnub sib npaug li 150 calories-thiab 15 phaus ntxiv hauv ib xyoos. (Sim haus cov dej haus muaj txiaj ntsig zoo no txhawm rau txhawm rau ua koj li dej qab zib.)
• Bagels, muffins, ncuav, thiab ncuav qab zib: qhov nruab nrab deli bagel yog qhov loj heev uas nws suav ua plaub pluas mov noj.
• Cov khoom noj uas muaj calorie ntau: Butter thiab mayo muaj ntau dua 100 calories rau ib diav. Hloov mus rau lub teeb mayo (lossis siv mustard hloov) thiab siv cov kis no me ntsis.

Kawm seb muaj pes tsawg calorie ntau ntau hauv koj cov khoom noj txom ncauj

100 calories:

• 18 ci txiv laum huab xeeb
• 4 Hershey's hnia
• 6-ounce iav kua txiv kab ntxwv
• 18 Rold Kub Tiny Twists pretzels
• 3 khob air-popped popcorn
• 1 ooj hlua cheese

250 calorie ntau ntau:

• 6-ounce qos yaj ywm ci nrog 3 diav qaub cream thiab 1 tablespoon tws chives
• 1 McDonald's fries fries me me (Ntau: Noj Qab Nyob Zoo Ceev Zaub Mov Noj tshais tshais tshais)
• 1 khob Cheerios thiab 1 khob hlais strawberries nyob rau hauv 8 ooj skim los yog unsweetened kua mis
• 1/2 khob hummus thiab 12 me nyuam carrots
• 1 daim Pizza Hut nruab nrab tes-pov cov style pepperoni pizza
• 1 khob Haagen-Dazs Orchard Peach sorbet

400 calorie ntau ntau

• 1 Taco Bell Beef Chalupa Supreme
• 1 noj (9 ooj) Amy's macaroni thiab cheese
• 1 Wendy's Caesar Chicken Salad nrog croutons thiab Caesar hnav khaub ncaws
• 1 Subway 6-nti qaib ntxhw mis qhaub cij rau ntawm cov nplej zom nrog qaib ntxhw, Swiss cheese, lettuce, lws suav, dos, thiab 1 tablespoon lub teeb mayonnaise
• 3 pancakes nrog 2 tablespoons maple phoov thiab 1/2 khob tshiab blueberries (Zoo li pancakes? Tom qab ntawd sim ua daim ntawv qhia zaub mov no!)
• 1 Starbucks Grande Mocha Frappuccino (tsis muaj whipped cream)
• 1 khob spaghetti nrog 1/2 khob marinara sauce
• 4-ounce daim cheesecake nrog 3 tablespoons whipped cream

Cov Khoom Noj Zoo Tshaj Plaws Noj ...

... thaum koj tshaib plab

Cov zaub mov muaj fiber ntau txaus siab thiab ua rau koj:

• Tabouli (5g fiber, 160 calories rau 1/2 khob)
• Broccoli (5.1g fiber, 55 calories ib 1 khob, siav)
• Raspberries (8g fiber, 64 calories rau ib khob)
• Artichokes (6.5g fiber, 60 calories ib artichoke)

... kho carb, rog, thiab qab zib cravings

• Angel zaub mov ncuav mog qab zib (0.15g rog, 128 calories ib daim) nrog cov txiv nkhaus taw tshiab
• Couscous (0.25g rog, 176 calories ib khob, siav)
• Veggie burgers (3.5g rog, 90 txog 100 calories rau Boca lossis Gardenburger)
• Cov qos yaj ywm ci nruab nrab (0.15g rog, 103 calories)

... ua ntej noj hmo

Pib nrog cov no, thiab koj yuav noj pluas mov me dua - tab sis xav tias zoo li:

• Strawberries (46 calories ib khob)
• Gazpacho (46 calories rau ib khob)
• Me nyuam spinach zaub xam lav nrog 2 khob me nyuam spinach thiab 2 tablespoons lub teeb hnav khaub ncaws (36 calories)
• 5 txog 10 tus me nyuam carrots nrog 2 diav Greek Greek yogurt ranch dip (109 calories)

Qhov chaw:

• Keith-Thomas Ayoob, RD, tus pab xibfwb qhia txog khoom noj khoom haus ntawm Albert Einstein College of Medicine hauv New York thiab sau Txiv ntxawm Sam Diet
• Joanne L. Slavin, Ph.D., tus xibfwb qhia zaub mov ntawm University of Minnesota hauv Minneapolis
• Lisa R. Young, Ph.D., R.D., tus sau ntawm Phau Ntawv Qhia

Tshuaj xyuas rau