Riba:
- Ikon saka idanu BMH, TDEE da rarraba macro tare da ƙa'idodi na asali (Miffin-St Jeor, 4/4/9) da kuma tabbatar da ƙididdige ƙididdiga na ɗan adam da kansa.
- Ikon kama kurakuran ƙididdiga ta hanyar bincika zato masu mahimmanci kamar ƙimar aiki, bambancin ɗanyen/dafafa da furotin g/kg
- Samun damar aiwatar da al'ada na ninka macro gram na baya don samun jimlar akan manufa kuma ba faɗuwa ga tabbacin ƙarya ba.
Tsarin lambobi na tsarin abinci mai gina jiki yana dogara ne akan ƙididdiga guda biyu: bukatun makamashi na mutum na yau da kullum (yawan adadin kuzari) da rarraba wannan makamashi tsakanin macronutrients (nawa carbohydrates, sunadarai, fats). Idan waɗannan ƙididdiga guda biyu ba daidai ba ne, duk menu, girke-girke da bin diddigin za su dogara ne akan tushe mara kyau. Hankali na wucin gadi yana yin waɗannan lissafin a cikin daƙiƙa; Amma daidai wannan gudun shine tushen haɗari. Domin yayin da AI na iya amfani da dabara daidai, kuma yana iya ɗaukar ƙididdiga ba daidai ba kuma ya haifar da sakamakon da ba daidai ba tare da amincewa iri ɗaya. Manufar wannan naúrar ita ce a mai da shi abin da ya dace don amfani da AI a matsayin "janar da zazzagewa" da kuma tabbatar da kowane sakamako da kansa.
Tushen lissafin makamashi
Bukatun makamashi na yau da kullun suna zuwa daga sassa biyu. Na farko shi ne BMR - Basal Metabolic Rate, wato, makamashin da jiki ke ciyarwa a hutawa (kawai don numfashi, bugun zuciya, samar da zafi). Na biyu shine ninka wannan ƙima ta hanyar ma'auni na aiki (Mahimman aikin Ingilishi ko PAL - Matsayin Ayyukan Jiki); Wannan adadi ya bambanta dangane da motsin mutum, tsakanin kusan 1.2 (sedentary) da 1.9 (aikin jiki mai nauyi sosai). Sakamakon ninkawa shine TDEE - Jimlar Kuɗin Makamashi na Kullum.
Mafi amfani da dabara don BMH shine Miffin-St Jeor:
- Namiji: BMH = 10 × nauyi (kg) + 6.25 × tsawo (cm) - 5 × shekaru + 5
- Mace: BMH = 10 × nauyi (kg) + 6.25 × tsawo (cm) - 5 × shekaru - 161
Misali, ga 78 kg, 165 cm, mace mai shekaru 38: BMH = 10 × 78 + 6.25 × 165 - 5 × 38 - 161 = 780 + 1031.25 - 190 - 161 = 1,460 kcal. Idan an yi la'akari da ɗan aiki kaɗan (1,375), TDEE ≈ 2,008 kcal. Don rasa nauyi, an cire rashi mai ma'ana (misali 500 kcal) daga nan → ~ 1,500 kcal manufa. Samun damar bin waɗannan matakan da hannu shine abin da ake buƙata don samun damar sarrafa sakamakon AI.
Rarraba macro
Da zarar kalori burin da aka ƙaddara, za mu karya shi zuwa macros. Matsakaicin adadin kuzari na macro yana daidaitawa kuma yakamata ku san su da zuciya: 1 gram na carbohydrates ≈ 4 kcal, gram 1 na furotin ≈ 4 kcal, gram 1 na mai ≈ 9 kcal (giya ≈ 7 kcal). Misali na rarrabawa: 40% carbohydrate / 30% furotin / 30% rarraba mai na 1,500 kcal → carbohydrate 600 kcal ÷ 4 = 150 g; furotin 450 ÷ 4 = 112.5 g; mai 450 ÷ 9 = 50 g. Ƙirƙirar jimlar baya da ganin ta kai 1,500 shine mafi sauƙi kuma mafi ƙarfi mataki na tabbatarwa.
Teburin da ke gaba yana nuna ƙaƙƙarfan jeri na rarraba don manufa gama gari (waɗannan mafari ne, waɗanda suka dace da abokin ciniki):
manufa/yanayin
carbohydrate
furotin
mai
bayanin kula
Gabaɗaya abinci mai lafiya
45-55%
15-20%
25-35%
daidaitacce
Rage nauyi (nauyin furotin)
35-45%
25-30%
25-35%
High a cikin furotin don satiety
Samun tsoka / ɗan wasa
45-55%
1.6-2.2% g/kg
20-30%
Ana lissafin furotin a g/kg
insulin juriya
40-45%
20-25%
30-35%
Fim ɗin carbohydrates mai fibrous
Lura: Ana ƙididdige buƙatun furotin sau da yawa a cikin gram kowace nauyin jiki (g/kg), ba cikin kashi ba; domin furotin na ɗan wasa ya dogara da yawan tsokar sa, ba jimlar adadin kuzarinsa ba. AI wani lokaci yana iya rikitar da wannan bambance-bambance kuma ya ba da isasshen furotin akan kashi. Sake ƙididdigewa.
Ka'idar tabbatar da asusun AI
- Bincika abubuwan da aka shigar: Wace dabara, wace ƙayyadaddun ayyuka, wace jeri na jinsi da AI ta yi amfani da shi? Ka ce su rubuta waɗannan a sarari.
- Nemi sakamakon matsakaici: Nuna BMH da TDEE daban, ba kawai "1,500 kcal". Bari matakan su kasance a bayyane, ba akwatin baki ba.
- ninka baya: ninka macro gram da 4/4/9 don tabbatar da cewa jimillar ta hadu da adadin kuzari.
- Tace mai ma'ana: Shin sakamakon ya dace ga abokin ciniki? Idan mutum mai aiki wanda ke buƙatar 1,900 kcal ya sami 1,200 kcal, akwai kuskure.
- Tabbatarwa ta kayan aiki mai zaman kansa: A lokuta masu mahimmanci, ƙididdige lokaci na biyu tare da ingantaccen kayan aikin lissafi ko da hannu.
uku mini lokuta
Case 1 - Kuskuren haɗin kai. Masanin ilimin abinci yana da AI don yin lissafin ga abokin ciniki wanda ke aiki da ƙafafunsa na sa'o'i 8 a rana kuma yana horar da kwanaki 4 a mako. AI yana ɗaukar ƙimar aiki na 1.2 (babu motsi) kuma ya sami TDEE ya zama 1,700 kcal. Likitan abinci ya ce "abokin ciniki yana aiki sosai" kuma yana sake ƙididdigewa tare da ƙididdiga na 1.725; ainihin TDEE ya fito zuwa ~ 2,450 kcal. Bambancin 750 kcal zai haifar da rashin sani ga tsari mai iyakancewa. Tabbatarwa ya hana wata guda na rauni da ɓata tsoka.
Case 2 — Jimillar macro ba ta ƙaru. A cikin wani daftarin shirin, AI yana ba da "carbohydrates 220 g, furotin 150 g, mai 90 g" don 2,000 kcal. Mai cin abinci yana ninka shi baya: 220×4 + 150×4 + 90×9 = 880 + 600 + 810 = 2,290 kcal. Jimlar ta zarce abin da ake so ta hanyar 290 kcal. AI macros ya haifar da rashin daidaituwa. Mai cin abinci yana gyara dabi'u don saduwa da manufa.
Case 3 - Daidaitaccen amfani. Dietitian na farko da hannu ya ƙayyade abin da ake buƙata na furotin don ɗan wasan ƙarfin kilo 90 (2 g / kg = 180 g furotin = 720 kcal), sannan ya ba da umarnin AI don "raba sauran adadin kuzari tsakanin carbohydrates da mai a cikin wannan rabo." AI ta rarraba, mai cin abinci ya tabbatar da jimlar ta hanyar ninka shi baya. AI ya yi lissafin, shawarar asibiti (2 g / kg furotin) an bar shi ga ɗan adam.
Samfuran gaggawar da za a iya kwafi
TEMPLATE ACCOUNT ENERGY (matakai a bayyane) Matsayinku: mataimakin rubuta asusu. Hukuncin ya rage ga mai cin abinci. Abokin ciniki (wanda ba a sani ba): [jinsi, shekaru, tsayi cm, nauyi kg, matakin aiki]. Yi ƙididdige BMH tare da dabarar Miffin-St Jeor, rubuta KYAU adadin ayyukan da kuka yi amfani da su, nuna TDEE. Makasudin: [rasa nauyi/mai kula]. Nuna kowane matsakaiciyar mataki akan layi daban don in tabbatar da shi.
MACRO RABA TEMPLATETarget adadin kuzari: [X] kcal. Aiwatar da rarrabawar mai zuwa: carbohydrate __%, furotin __% (ko __ g/kg), mai __% Yi ƙididdige GRAMS na kowane macro, sannan a ninka shi baya da 4/4/9 don nuna cewa jimlar ta ƙara zuwa [X]. Idan ba haka ba, dace da ƙimar zuwa manufa.
TABBATARWA / BAYAN SAMUN SAUKI Duba waɗannan ƙimar macro: [K g carbohydrate, P g protein, Y g mai]. Ƙara kowane da 4/4/9 don nemo jimillar adadin kuzari kuma kwatanta da manufa [X] kcal. Idan akwai bambanci, bayyana shi azaman kashi kuma bayyana inda bai dace ba.
PROTEIN PRIORITY TEMPLATE Abokin ciniki: [nauyi] kg, burin [ciwon tsoka/ciba]. Da farko kirga furotin a cikin gram dangane da g/kg. Sa'an nan kuma cire adadin kuzari daga wannan furotin, rarraba REMAINING calories zuwa carbohydrates da mai [rabo]. Nuna matakai.
Rauni mai ƙarfi / Ƙarfi mai ƙarfi
Rawanin faɗakarwa:
Faɗa mini adadin adadin kuzari na wannan mutumin ya kamata ya ci: mace, 78 kg.
Tsayi, shekaru, aiki ya ɓace; AI yana haɓaka ta hanyar zato kuma baya nuna abin da zato yake yi. Ba za ku iya tabbatarwa ba.
Ƙarfi mai ƙarfi:
Matsayinku: Mataimakin rubuta asusun. Abokin ciniki: mace, 38 shekaru, 165 cm, 78 kg, dan kadan aiki (coefficient 1.375). Yi lissafin BMH, nuna TDEE, cimma burin asarar nauyi tare da ragi na 500 kcal tare da Miffin-St Jeor. Nuna kowace lamba da kuke amfani da ita akan layi daban.
Ƙaddamarwa ta biyu ta ƙunshi duk bayanai, dabara, ƙididdiga da buƙatun mataki na gaskiya; Ana iya duba fitar da fitar layi ta layi.
Kuskuren gama gari
- Rashin tabbatar da ƙimar aiki: Kuskuren gama gari da tsada; Ya kamata ƙididdiga ta dace da ainihin rayuwar abokin ciniki.
- Rashin ninka macro duka baya: gram na AI sau da yawa ke rasa alamar; 30 seconds na baya-baya yana ɗaukar wannan.
- Adadin furotin / rikicewar gram: A cikin wasanni da yanayin asibiti, ana ƙididdige furotin a g/kg, ba kashi ba.
- Dogaro da akwatin baƙar fata: Karɓar fitarwa wanda baya nuna matsakaiciyar matakai. Ya kamata matakai su bayyana.
- Ƙimar haɓakar haɓakawa: Ƙirar ƙima ta AI kamar "1,847.3 kcal" ya dubi kimiyya, amma gefen tsinkaya shine ± 10%; Kar a rude ka da tabbacin karya.
a takaice
Ƙididdigar makamashi da macro sune kwarangwal na dijital na shirin, kuma AI yana samar da wannan kwarangwal da sauri. Amma gudun ba madadin tabbatarwa ba. Sanin dabara don BMH, TDEE, da macro rarraba kanku don ku iya sarrafa fitar da AI. Nemi matakan tsaka-tsaki don nunawa a cikin kowane asusu, daidaita daidaitattun ayyuka tare da gaskiyar abokin ciniki, ninka macros baya da 4/4/9, wuce sakamakon ta hanyar tacewa. Kada a ruɗe ka da madaidaicin ƙarya (lambobi masu ƙima); Lissafin abinci mai gina jiki kiyasi ne tare da tazarar zato. AI yana haɓaka ilimin lissafi; Hukuncin asibiti da amincewar ƙarshe na ku ne.
Aikin aikace-aikace
Zaɓi bayanin martabar abokin ciniki (jinsi, shekaru, tsayi, nauyi, aiki) kuma da hannu lissafta BMR KANKA da hannu tare da Miffin-St Jeor. Sannan ba da bayanin martaba iri ɗaya ga AI tare da "samfuran asusun makamashi". Kwatanta sakamakon biyu; Idan akwai bambanci, nemo inda ya samo asali (coefficient, rounding, formula). Sa'an nan kuma tabbatar da cewa jimillar yana ƙara ta hanyar rarraba adadin kuzari ta hanyar rarraba macro da ninka baya.
jerin abubuwan dubawa
- [ ] AI a sarari ya rubuta wace dabara da ƙimar ayyukan da ya yi amfani da ita.
- [ ] Na ga sakamakon wucin gadi na BMH da TDEE daban.
- [ ] Na ninka giram ɗin macro da baya da 4/4/9 don tabbatar da cewa jimillar yana kan manufa.
- [] Na ƙididdige buƙatun furotin a g/kg lokacin da ya cancanta.
- [ ] Na tace sakamakon ta hanyar tunani bisa ga ainihin rayuwar abokin ciniki.
- [ ] Ba a ruɗe ni da tabbacin ƙarya; Na dauki sakamakon a matsayin kewayon tsinkaya.