Suav cov calories yog ib kauj ruam rau kev yuag yuag yuag. Txhua hnub ib tus neeg siv nyob rau hauv qhov kev txiav txim ntawm 1500-2200 kcal. Kev siv hluav taws xob thiab siv hluav taws xob yog tus kheej raws li hnub nyoog, qhov siab, qhov hnyav thiab kev tawm dag zog lub cev. Cov ntsiab lus:
- Calories ib hnub
- Suav cov calories hauv cov zaub mov
- Cov ntsiab lus calorie ntawm cov zaub mov npaj tau
- Calories rau poob phaus
- Calorie txee
- Calorizer rau Android
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Calorie laij lej
- Rau hauv
- Rau iPhone
Tus nqi calories yog tus nqi zog ntawm cov zaub mov uas lub cev xav tau rau kev nqus tau. Kev txiav txim siab ntawm cov ntsiab lus caloric ntawm cov zaub mov, uas yog, lub zog muaj nuj nqis, tshwm sim los ntawm kev hlawv cov zaub mov hauv lub calorimeter txhawm rau ntsuas cov cua sov tso tawm. Kev siv calories ntau nce nrog kev tawm dag zog lub cev. Txo kev noj cov calories txhua hnub nrog rau kev tawm dag zog yog suav hais tias yog txoj hauv kev zoo tshaj plaws ntawm kev yuag yuag thiab ua haujlwm tau zoo.
Calories ib hnub xam
Tus nqi calories yog tus kheej rau txhua tus neeg. Kev suav tsis yog nyob ntawm ntau qhov qauv - hnyav, qhov siab, hnub nyoog. Muaj ntau lub rooj hauv lub vev xaib, tab sis lawv tsis haum rau txhua tus. Cov koob tshuaj txhua hnub tau txiav txim siab ntawm tus kheej, raws li tus kheej cov ntaub ntawv thiab kev ua neej nyob ib txwm muaj. Rau qhov no, cov ntxhuav thiab cov qauv siv.
Ua ntej tshaj plaws, koj yuav tsum nkag siab tias muaj dab tsi tshwm sim rau calories thaum zaub mov nkag rau hauv peb lub cev. Cov khoom lag luam khoom noj tau koom nrog hauv cov metabolism, uas yog, lawv nkag mus rau cov metabolism. Qhov no yog hu ua tshuaj tiv thaiv kab mob, uas tau qhib thaum cov zaub mov nkag mus rau hauv lub cev thiab tsis tso tseg kom txog thaum tso tawm ntawm cov khoom tiav. Muaj peb tus qauv nrov rau xam cov calories tau txais:
- Txoj Cai Harris-Benedict … Nws tau nthuav tawm rau pej xeem rov qab rau xyoo 1919. Suav rau poj niam yog ua raws cov phiaj xwm hauv qab no: 655.1 + 9.563 x lub cev hnyav + 185 x qhov siab hauv cm + 4.676 x hnub nyoog (puv xyoo). Rau txiv neej: 66.5 + 13.75 x lub cev hnyav + 5, 003 x qhov siab hauv cm - 6, 775 x hnub nyoog (puv xyoo). Hauv qhov kev xaiv thawj thiab thib ob, qhov txiaj ntsig tau los yog sib npaug los ntawm kev sib koom ua haujlwm lub cev, nthuav tawm hauv qab no.
- Mifflin-San Geor system … Txhim kho kom muaj kev cuam tshuam txog kev hloov pauv niaj hnub ntawm lub neej thiab tshem tawm 5% qhov ua yuam kev uas cuam tshuam hauv kev txhim kho Harris-Benedict. Cov mis yog raws li hauv qab no rau cov poj niam: 10 x lub cev hnyav - 6, 25 x qhov siab hauv cm - 5 x rau tus lej ntawm lub xyoo puv - 161. Rau cov txiv neej: 10 x lub cev hnyav hauv kg + 6, 25 x qhov siab hauv cm - 5 x tus naj npawb ntawm cov xyoo + 5. Cov txiaj ntsig tau muab sib tw los ntawm kev ua haujlwm coefficient.
- Formula Ketch-McArdle … Raws li kev tshawb fawb ntawm qhov cuam tshuam ntawm lub cev yuag ntawm calorie kom tsawg. Kev suav suav tau nthuav tawm raws li hauv qab no: P = 370 + (21.6 x LBM), qhov ntawv Latin ntawv luv sawv rau lub cev yuag yuag.
Kev ua haujlwm coefficient:
- Yam tsawg kawg ntawm kev tawm dag zog lub cev lossis tsis muaj qhov ntawd - 1,2;
- Qoj ib ce, dhia lossis ua si lub cev 3 zaug hauv ib lub lis piam - 1,375;
- 5 -hnub kev ua kis las kis las - 1, 4625;
- Ua haujlwm hnyav 5 zaug hauv ib lub lis piam - 1,550;
- Kev hnyav hnyav txhua hnub - 1, 6375;
- Kev tawm dag zog txhua hnub hauv ntau txoj hauv kev - 1,725;
- Qhov sib piv ntawm kev ua neej nquag, ua haujlwm lub cev thiab kev tawm dag zog txhua hnub yog 1, 9.
Suav cov calories hauv cov zaub mov
Kawm kom noj zaub mov zoo thiab muaj txiaj ntsig, suav cov calories. Qhov no tuaj yeem ua tiav ntawm tus kheej siv cov ntxhuav lossis siv cov lej tshwj xeeb. Cov rooj noj zaub mov muaj zog yuav pab koj hauv koj cov zaub mov noj txhua hnub. Cov ntsiab lus calorie ntawm cov zaub mov nyob ntawm tag nrho cov protein, rog thiab carbohydrates.
Txiav txim siab tus lej ntawm cov khoom muaj txiaj ntsig zoo tshaj plaws thiab tsawg-calorie khoom noj rau 100 g:
- Cov khoom lag luam nqaij thiab qe tsis pub dhau 200 calories: qe, nqaij nyuj, lub hlwb, lub siab, luav thiab luav, nqaij qaib thiab qaib ntxhw, daim siab thiab ob lub raum, nqaij nyuj thiab pheasant, nqaij qaib thiab nqaij nyuj nplaig. Cov ntsiab lus caloric nyob ntawm tus txheej txheem kev kho cua sov. Cov zaub mov kib yuav tsum raug zam: cov ntsiab lus calorie nce ntxiv, cov txiaj ntsig poob qis, thiab cov txheej txheem zom zaub mov nyuaj dua.
- Ntses thiab nqaij nruab deg hauv qhov ntau ntawm 150 kcal / 100 g: beluga, salmon liab, pollock roe, kib squid, flounder, ntses ncuav, boiled mullet, bream, haus luam yeeb thiab hau cod, boiled crab, shrimps, tench, mussels, sterlet, ntses, hake, oysters, pike, hake.
- Cov khoom siv mis nyuj nrog lub zog muaj txiaj ntsig ntau txog 300 calories: kefir, mis nyuj, yogurt, qab zib, qab zib, tshis cheese, tsev cheese. Nws yuav tsum tau sau tseg tias cov khoom siv mis nyuj hauv cov khoom tsim nyog tau pab txhawb kev txhim kho cov txheej txheem zom zaub mov feem ntau.
- Cov nplej thiab cov khoom lag luam nrog cov khoom siv hluav taws xob tsawg kawg yog txog 300 units: pancakes, bagels, dumplings, buckwheat porridge thiab oatmeal, cov zaub mov muaj fiber ntau, nplej zom ua los ntawm durum nplej thiab hmoov nplej tag nrho, oat thiab nplej porridge, bran, barley hauv dej, dumplings nrog nqaij nyuj hauv av, rhaub cov nplej uas tsis tau hloov pauv thiab mis nyuj porridge, "Borodinsky" thiab cov qhob cij, rye qhob cij, barley mis porridge.
Sim txwv koj li kev noj: raisins lub teeb, qos yaj ywm chips, chips, txiv ntseej, taum dawb, hnub tim. Ntawm cov dej qab zib, nws tsis pom zoo kom siv cawv ntau zog - cognac, liqueur thiab vodka.
Calorie xam ntawm cov zaub mov npaj
Npaj koj li phiaj xwm noj mov txhua lub hlis lossis ib hlis. Nov yog qhov piv txwv ntawm cov ntawv qhia zaub mov rau 5 hnub:
- Thawj hnub … Noj tshais: tsev cheese 2% (80 g / 82, 4 kcal), ntuj yogurt (100 g / 66 kcal), rye qhob cij nrog butter (80 g / 132 kcal + 20 g / 149 kcal). Noj su: borscht nrog nqaij nyuj (250 g / 157, 5 kcal), qos yaj ywm (150 g / 159 kcal) thiab nqaij qaib cutlet (90 g / 129 kcal), Mimosa nyias (120 g / 254, 4 kcal), kua txiv lws suav (200 ml / 42 kcal), Borodinsky qhob cij (20 g / 41, 6 kcal). Tag nrho: 1212.9 kcal / hnub.
- Hnub thib ob … Rau pluas tshais: oatmeal porridge (100 g / 111, 5 kcal) thiab kua txiv (100 g / 45, 5 kcal). Noj su: zaub kua zaub (200g / 160 kcal), nplej porridge (150 g / 146, 6 kcal) nrog nqaij nyuj stewed hauv cov ntses (70 g / 122 kcal), qhob cij (30 g / 69, 9 kcal), ntsuab tshuaj yej … Noj hmo: mis nyuj porridge (150g / 194 kcal) thiab bagels (30 g / 100, 8 kcal). Tag nrho: 793 kcal / hnub.
- Hnub thib peb … Noj tshais: yogurt 3, 2% rog (100 g / 64 kcal), qe qhuav (80 g / 127, 7 kcal), khoom qab zib almond (80 g / 345 kcal). Noj su: taum kua zaub (250 g / 165 kcal), pilaf nrog nqaij qaib (150 g / 162 kcal), zaub xam lav zaub xam lav nrog dib (100 g / 49 kcal), rye qhob cij (30 g / 49.5 kcal), compote cherry (150 g) / 148.5 kcal). Noj hmo: okroshka ntawm kefir (130 g / 61, 1 kcal), crouton nrog raisins (20 g / 79 kcal). Tag nrho: 1059, 1 kcal.
- Hnub plaub … Noj tshais: muesli nrog txiv ntoo thiab txiv hmab txiv ntoo (45 g / 163, 35 kcal), kas fes dub (100 g / 2 kcal). Noj su: kua zaub nrog nqaij (200 g / 98 kcal), mov (100 g / 344 kcal) thiab ntses hake nrog ntses (80 g / 100 kcal), zaub xam lav zaub xam lav nrog qej (50 g / 118 kcal), rye qhob cij (30 g / 49.5 kcal), txiv hmab txiv ntoo qhuav (150 g / 90 kcal) Noj hmo: taub dag taub dag (100 g / 88 kcal), ncuav qab zib oatmeal (20 g / 87, 4 kcal), kefir 1% (100 g / 40 kcal). Tag nrho: 1180, 25 kcal.
- Hnub thib tsib … Noj tshais: kua txiv carrot (100 g / 28 kcal), txiv hmab txiv ntoo nyias (150 g / 69 kcal), qhob cij dawb crouton (25 g / 82, 75 kcal). Noj su: ntses ntses kua zaub (150 g / 34.5 kcal), buckwheat porridge (150 g / 198 kcal) nrog nceb ntses (40 g / 32.8 kcal) thiab nqaij npua (80 g / 137.6 kcal), qhob cij nplej (30 g / 72.6 kcal)), rhubarb compote (150 g / 39 kcal). Noj hmo: tsev cheese casserole (100 g / 168 kcal) thiab tshuaj yej ntsuab. Tag nrho: 862, 25 kcal.
Ib txwm suav cov calories thiab sau cov txiaj ntsig. Ib txhij saib xyuas qhov kev hloov pauv hauv lub cev hnyav thiab lub cev ntim. Maj mam, qhov no yuav dhau los ua tus cwj pwm, tom qab ntawd koj yuav rov xaiv dua thiab haus cov zaub mov uas yuav muaj txiaj ntsig rau koj thiab yuav tsis ntxiv cov phaus ntxiv.
Muaj pes tsawg calories koj xav tau kom poob phaus
Tus nqi yog xam tus kheej. Qhov nruab nrab, qhov ntsuas tau hloov pauv ntawm 1500-2200 kcal / hnub. Yog tias lub hom phiaj yog kom poob phaus, tom qab ntawv txhua hnub tus nqi zog ntawm cov zaub mov yuav tsum raug txo thiab ua raws li cov phiaj xwm kom txog thaum cov phaus ntxiv ploj mus. Tom qab ntawd koj yuav tsum ua raws kev noj zaub mov zoo thiab ua raws li kev noj zaub mov tshiab.
Nov yog qee qhov piv txwv thiab sib piv cov lej suav nrog cov txiaj ntsig ntawm lub laij lej calories:
- Ib tug poj niam ntawm 30 xyoo, qhov siab - 165 cm, hnyav - 75 kg. Tsis muaj kev tawm dag zog lub cev tas li. Rau qhov poob phaus, koj yuav tsum tau nce txog 1411 kcal / hnub, 1764 kcal tsis hloov pauv - qhov tshwm sim ntawm lub laij lej. Peb suav raws li Mifflin -San Geor mis: 10 x 75 kg + 6, 25 x 165 cm - 5 x 30 xyoo = 750 + 1031, 25 - 150 = 1631 x 1.2 (coefficient) = 1957, 5 kcal / hnub.
- Hluas nkauj - 17 xyoo, qhov siab - 160 cm, hnyav - 66 kg. Qee lub sijhawm ua kis las, ntau kawg 3 rubles / lub lim tiam. Kev suav tus lej: rau qhov poob phaus - 1172 kcal / hnub, tsis hloov pauv - 1944 kcal / hnub. Peb suav siv tus lej Harris -Benedict: 655, 1 + 9, 563 x 66 + 1, 85 x 160 - 4, 676 x 17 = 655, 1 + 631, 158 + 296 - 79, 492 = 1502, 766 x 1, 375 = 2066, 3 kcal / hnub yog tus qauv.
Raws li koj tuaj yeem pom hauv cov piv txwv, qhov tshwm sim txawv me ntsis. Koj tuaj yeem xaiv txoj hauv kev yooj yim tshaj plaws ntawm kev suav, tab sis ua rau muaj kev ncaj ncees los txo qis koj cov calories txhua hnub.
Calorie txee rau npaj zaub mov noj
Lub ntsuas calorie yog lub tshuab tsis siv neeg lossis ib ntus rau xam cov nqi zog ntawm cov khoom noj ib leeg lossis ua ke ntawm cov zaub mov. Siv rau kev faib cov khoom noj kom raug raws li qhov xav tau txhua hnub lossis saib xyuas qhov sib npaug ntawm kev tau txais thiab siv.
Lub ntsuas calorie tuaj yeem tswj tau ntawm nws tus kheej, siv cov kev pabcuam online, ib qhov program lossis daim ntawv thov mobile. Cov ntawv thov hauv mobile tau yooj yim heev rau khaws cov ntawv muag khoom noj. Tsis tas li, raws li kev xaiv - khaws cov ntaub ntawv hauv Excel daim ntawv nthuav qhia. Ntsuas koj qhov hnyav thiab lub cev ntim txhua lub lim tiam, sau tseg thiab txheeb xyuas qhov tshwm sim.
Yog tias koj nyiam qhov kev hloov pauv tshiab ntawm kev nce qib, nws yog qhov muaj txiaj ntsig ntau dua los yuav cov khoom ntsuas calorie rau koj lub dab teg hauv daim ntawv ntawm txoj hlua tes lossis yuav cov hlua dhia nrog cov khoom siv hluav taws xob. Cov hlua tes ua kis las tau nruab nrog lub ntsej muag ua tiav uas tso cai rau koj saib xyuas thiab txheeb xyuas koj txoj kev ua neej nquag. Txhawm rau tswj thiab nyeem cov ntaub ntawv, txoj hlua tes txuas nrog lub xov tooj ntawm tes.
Cia peb xav txog hauv kev nthuav dav cov haujlwm thiab cov txiaj ntsig ntawm cov hlua tes:
- Pedometer … Cov cuab yeej tsis tsuas suav cov kauj ruam, tab sis tseem txiav txim siab qhov tsawg kawg nkaus uas xav tau rau koj.
- Kev tshuaj xyuas kev ua haujlwm … Qhib daim ntawv thov, koj yuav pom tus lej pes tsawg ntawm cov kauj ruam tau ua rau lub sijhawm tam sim no. Thaum mus koom kev tawm dag zog, tsis txhob hnov qab suav nrog lawv hauv koj lub sijhawm - qhov no yuav tso cai rau koj saib xyuas cov calories hlawv thiab poob phaus.
- Calorie txee … Qhov no yog kab tias qhov tseem ceeb ntawm lub interface. Koj tuaj yeem xaiv cov khoom noj los ntawm cov npe lossis scan barcodes thiab nkag mus rau qhov koj noj. Qhov kev zov me nyuam yuav txiav txim seb muaj pes tsawg calories ntxiv uas koj tuaj yeem haus tau.
- Nqa kev ua haujlwm … Yuav tsis cia koj zaum ntev. Nws txaus los teeb tsa lub cuab yeej thiab teeb tsa lub sijhawm luv (piv txwv: 10.00 - 20.00, ncua sijhawm - 1 teev), yuav ua li cas txoj hlua tes yuav co, ceeb toom rau koj tias nws yog lub sijhawm kom sawv thiab txav mus.
- Pw tsaug zog tshuaj ntsuam … Nws yuav tso cai rau koj los txiav txim siab nws qhov zoo, saib kab ntawv nrog txhua ntu thiab lub sijhawm sawv ntawm qhov sawv.
- Tus kws pab tswv yim … Npaj rau txoj haujlwm kom muab tswv yim ntau zaus hauv ib hnub. Nws tsim nyog sau cia tias lawv tsis muaj txiaj ntsig dab tsi thiab raws li kev tshuaj xyuas ntawm cov haujlwm tseem ceeb thiab lub cev ntawm koj lub cev. Piv txwv li, yog tias kev pw tsaug zog zoo tsis ncav cuag 25% tus qauv, koj yuav tau txais kev ceeb toom ceeb toom uas koj xav tau ua pa sib txawv nrog lub qhov ntswg sib txawv ua ntej yuav mus pw, zoo li yogis ua.
Nws yuav tsum tau sau tseg tam sim ntawd tias kev ua haujlwm ntawm txoj hlua tes tuaj yeem ua tau tsuas yog muaj daim ntawv thov tshwj xeeb hauv lub xov tooj ntawm tes, uas tuaj yeem rub tawm dawb.
Khoom calorizer rau Android
Calorizer yog lub laij lej-ntsuas tus nqi zog ntawm cov khoom. Muab daim ntawv tshaj qhia txog calories, rog, protein thiab carbohydrates hauv zaub mov lossis zaub mov npaj noj. Yog tias koj muaj Android, teeb tsa app dawb los ntawm Google Ua Si. Cov software ntxiv rau muaj cov lus ntawm cov zaub mov uas suav nrog tus nqi zog ib 100 g. Daim ntawv thov no yuav pab koj xav txog kev noj zaub mov rau txhua hnub. Nws ua haujlwm offline, uas yog, nws tsis xav tau kev sib txuas hauv Is Taws Nem. Txhua yam koj yuav tsum ua yog rub tawm lub app thiab rub tawm cov khoom lag luam database.
Qhov zoo ntawm Calorizator app los ntawm Google Ua Si:
- Txhua tus saib cov ntsiab lus raug khaws tseg hauv keeb kwm.
- Cov ntaub ntawv tseem ceeb tuaj yeem raug cim los ntawm txhaj rau lub hnub qub icon.
- Nyiam thiab Keeb Kwm tuaj yeem kho, txav, tshem tawm.
- Siv cov txheej txheem tsim, hloov cov ntsiab lus thiab nthuav qhia cov duab ntawm lub interface, font thiab xim.
- Qhov "Tshooj lus ntawm hnub" widget nkag los ntawm lub vijtsam los ntawm cov ntaub ntawv khaws cia yav dhau los rau hauv lub cim xeeb.
Nws tsim nyog sau cia tias daim ntawv thov no tseem muaj cov khoom txhawb nqa.
Poob phaus Calorie laij lej
Lub laij lej calories rau lub khoos phis tawj lossis xov tooj pab tswj kev zom zaub mov thiab maj mam txo qhov hnyav. Lub luag haujlwm tseem ceeb ntawm txoj haujlwm no yog kev suav cov protein, cov rog, carbohydrates thiab kev tshuaj xyuas tag nrho tus nqi zog. Cov ntawv thov hauv xov tooj ntawm lub xov tooj tau nruab nrog kev ua haujlwm ntau dua: txheeb xyuas cov khoom lag luam barcodes, teeb duab tswj qhov hnyav, daim ntawv qhia zaub mov, ntsuas lub cev ntsuas qhov ntsuas ua haujlwm, thiab lwm yam.
Calorie Calculators rau Android
Nov yog kev sau nrawm ntawm qhov zoo tshaj plaws Android apps.
MyFitnessPal:
- Cov ntaub ntawv khoom noj khoom haus zoo tshaj plaws nrog 3 lab khoom;
- Yooj yim cuam tshuam nrog qhov program kom nco koj cov tais diav uas koj nyiam thiab cov khoom noj mus los;
- Kev ua haujlwm sib xyaw nrog lub xaib tso cai rau koj khaws phau ntawv muag ntawm koj lub xov tooj thiab koj lub computer;
- Kwv yees li 400 qhov kev tawm dag zog, txheeb cais ntawm lub zog thiab kev tawm dag zog cardio, muaj peev xwm los tsim tus kws sau ntawv lub cev muaj zog;
- Lub peev xwm los txuas phooj ywg;
- Cov ntaub ntawv hais txog lub zog, teeb tsa lub hom phiaj, txhawb nqa lus Askiv thiab ntsuas ntsuas.
FatSecret:
- Barcode scanner thiab phau ntawv nkag;
- Khoom noj khoom haus chaw muag mis nyuj;
- Cov ntawv teev npe tawm dag zog;
- Lub cav nce qib;
- Daim ntawv qhia zaub mov.
Poob qhov hnyav yam tsis noj zaub mov:
- Daim ntawv qhia txog kev siv cov carbohydrates, cov rog, cov protein thiab sib piv nrog tus qauv;
- Kev siv dej siv nyiaj;
- Kev npaj zaub mov noj thiab kev tawm dag zog;
- Kev tiv thaiv tawm tsam raug rho tawm los ntawm kev khaws cov ntaub ntawv ntawm tus neeg rau zaub mov;
- Tswj lub cev ntim (hauv siab, duav, lub duav, caj npab, ceg);
- Muaj peev xwm xaiv txoj kev poob phaus thiab kho lub sijhawm.
Calorie laij lej rau iPhone
Cov lus piav qhia ntawm lub laij lej zoo tshaj plaws rau iPhone tau nthuav tawm hauv qab no.
Qoj Tag Nrho:
- Lub hauv paus ntawm cov ntaub ntawv audio-video hauv HD zoo ntawm kev tawm dag zog rau txiv neej thiab poj niam;
- 100 qhov kev npaj ua tiav los ntawm cov kws tshaj lij qoj ib ce;
- Cov khoom lag luam database rau 300,000 yam khoom;
- Lub sij hawm noj cov vitamins thiab minerals;
- BMI tshuab xam zauv
DiaLife:
- Cov lus pom zoo los ntawm Mifflin-Geor;
- Ua haujlwm tau zoo ntawm lub interface yam tsis txuas rau Is Taws Nem;
- Lub hom phiaj teeb tsa (qhov hnyav, ntim);
- Nthuav lub hauv paus ntawm cov zaub mov glycemic ntsuas;
- Tshawb nrhiav cov khoom sai los ntawm thawj tsab ntawv thiab hauv lub sijhawm.
Yuav ua li cas xam koj cov calories txhua hnub - saib cov vis dis aus:
Tus nqi zog siab tshaj plaws muaj nyob hauv cov zaub mov muaj rog. Hauv Fabkis kib thiab kib, nws tawm ntawm qhov ntsuas - cov zaub mov no ua rau tsis zoo rau kev noj qab haus huv. Figs thiab butter kuj tseem muaj calories ntau, txawm li cas los xij, cov zaub mov no muaj kev noj qab haus huv zoo hauv qhov tsim nyog. Sim noj 4-5 zaug hauv ib hnub, suav nrog cov zaub mov ntawm ntau pawg: nplej, txiv hmab txiv ntoo thiab zaub, khoom siv mis nyuj, nqaij thiab nqaij qaib, nqaij nruab deg thiab ntses. Kev noj tshais yuav tsum muaj txiaj ntsig zoo - nws teev hnub pib, noj su yuav tsum ua kom tiav, suav nrog cov chav kawm thawj thiab zaum ob, thiab noj hmo yuav tsum yog qhov kaj.
