Ho ea ka American College of Sports Medicine (ACSM), tekanyo e sireletsehileng ea boima ba ‘mele ho lahleheloa ke pakeng tsa lik’hilograma tse peli ho isa ho tse peli ka beke. Batho ba bang ba lahleheloa ke hanyenyane qalong, e leng se ka etsahala haeba u lahleheloa ke “boima ba metsi” ho e-na le mafura. ‘Me batho ba jereng boima ba’ mele bo bongata haholo ba ka lahleheloa ke lik’hilograma tse fetang tse peli ka beke ka mokhoa o sireletsehileng. Ntho ea bohlokoa ke hore u ikemisetse ho fokotsa boima ba ‘mele bo sireletsehileng – joalo ka ponto e le ‘ngoe ho isa ho tse peli ka beke. Ho lahleheloa ke ho feta moo ho ka baka mathata a bophelo bo botle ‘me ho ka etsa hore u hlōlehe. E ka ‘na eaba ho ile ha nka lilemo hore u be boima ba ‘mele, kahoo ho tla nka nako hore u fokotsehe. Ho na le mekhoa e mengata e sa lokang e lokelang ho nkeloa sebaka ke e phetseng hantle. Ho fetola mekhoa ea khale ho nka nako.

Mokhoa oa ho Lahla 1 ho isa ho 2 lbs ka Beke – The Basic Formula

Ho theola boima ba ‘mele (mafura), o hloka ho theha seo ho thoeng ke khaello ea khalori. Bona, o ile oa nona hobane o thehile khalori e ngata (ho ja lik’hilojule tse ngata ho feta kamoo ‘mele oa hau o chesitsoeng). Ho etsolla seo, o hloka ho theha khaello ea khalori – ho ja lik’hilojule tse fokolang ho feta tseo ‘mele oa hau o li chesa ka letsatsi . Ka tsela ena, ‘mele oa hau o tla cheka mafura a’ mele oa hau ho fumana matla a eketsehileng ao o a hlokang. Bona: Khalori ea Khaello ea Khalori Ho latela maikutlo, ho fumana ponto e le ‘ngoe ea mafura, u tla tlameha ho ja lik’hilojule tse ling tse 3500. Ka hona, ho lahleheloa ke ponto e le ‘ngoe ea mafura ka beke, u tla tlameha ho ja lik’hilojule tse 3500 ho feta tseo ‘mele oa hau o li hlokang bekeng eo. Ho lahleheloa ke mafura a lik’hilograma tse peli ka beke, u tla tlameha ho ja lik’hilojule tse 7000 tse fokolang ho feta tseo ‘mele oa hau o li hlokang bekeng eo. (U ka atisa lik’hilojule tse 3500 makhetlo a 2 ho fumana likhalori tse 7000.) E utloahala e le ngata qalong, empa haeba u e arola ka lipheo tsa lik’halori tsa letsatsi le letsatsi, ho bonolo haholo ho e cheka. (Lea bona seo ke se entseng moo?) Khalo ea Khalori ea Letsatsi le Letsatsi ea ho Lahla 1lb Ka Beke
3500 / 7 = 500 lik’hilojule tse fokolang ka letsatsi Khalo ea Khalori ea Letsatsi le Letsatsi ea ho Lahla 2lbs Ka Beke
7000 / 7 = 1000 lik’hilojule tse fokolang ka letsatsi O ka etsa khaello ea khalori ka litsela tse tharo:

1. Ho ja lik’hilojule tse fokolang (lijo tse fokolang).
2. Ho chesa lik’hilojule tse ngata (boikoetliso bo eketsehileng).
3. Motsoako oa ho ja lik’hilojule tse fokolang le ho chesa lik’hilojule tse ngata ka boikoetliso.

Motsoako oa ho ja lik’hilojule tse fokolang hammoho le ho tsamaea haholo hangata ke tsona tse molemo ho batho ba bangata. Ho thata ho fokotsa lijo tseo u li jang ka lik’hilojule tse 500 ho isa ho tse 1000 ka letsatsi, feela joalokaha ho le thata ho eketsa boikoetliso ba hau ka lik’hilojule tse 500 ho isa ho tse 1000 tse chesoang ka letsatsi, haholo-holo haeba u sa ikoetlise ho hang. Ho lahleheloa ke 1lb ka beke ka ho ja lik’hilojule tse fokolang le ho ikoetlisa ho feta, u ka ja lik’hilojule tse 250 ka letsatsi le ho ikoetlisa ho lekaneng ho chesa lik’hilojule tse ling tse 250. -250 + -250 = -500 khaello ea khalori Ho lahleheloa ke li-lbs tse 2 ka beke ka ho ja lik’hilojule tse fokolang le ho ikoetlisa ho feta, u ka ja lik’hilojule tse 500 ka letsatsi le ho ikoetlisa ho lekaneng ho chesa lik’hilojule tse ling tse 500. -500 + -500 = -1000 khaello ea khalori Bona: Li-calories Chesoa Database Hona joale, ke mokhoa o motle oa motheo – ‘me ho na le tse ling tse ngata tse ka hlahang (tlala, litakatso, macronutrients, micronutrients). Empa sena se u fa mohopolo o akaretsang oa hore na ho hlokahala eng ho theola boima ba ‘mele: o hloka ho theha khaello ea khalori. Joale potso e ba…

Ke Likhalori Tse kae tseo ke Lokelang ho li Ja ka Letsatsi ho Lahla 1 ho isa ho 2lbs ka Beke?

Ke lik’hilojule tse kae tseo u lokelang ho li ja ka letsatsi ho theha khaello ea khalori ho lahleheloa ke 1 ho 2lbs ka beke ho itšetlehile ka lintlha tse sa tšoaneng, ho kenyelletsa le bolelele ba hau le boima ba hona joale, le boemo ba mosebetsi oa hau. U hloka ho fumana hore na ke lik’hilojule tse kae tseo u lokelang ho li ja ka letsatsi ho boloka boima ba hao bo tsitsitse (boima ba hao ba tlhokomelo). Ho tsoa palo eo, u ka tlosa lik’hilojule tse 500 kapa 1000 (ntle le ho feta ka tlase ho 1200 lik’hilojule ka letsatsi bakeng sa basali le lik’hilojule tse 1800 ka letsatsi bakeng sa banna) Kapa u ka tlosa kae kapa kae ho tloha ho 10% ho isa ho 25% ea kakaretso ea lik’hilojule. Ha u rate lipalo? U ka sebelisa sebali sa khaello ea khalori ho e-na le hoo! E tla bala khaello ea khalori habonolo bakeng sa hau. Ha re nke mohlala. Ha re nkeng mosali ea lilemo li 5′ 5” 200lb, ea lilemo li 50 ea sa sebetseng hantle. Hokela linomoro tseo ka har’a khalkhuleita e holimo. Mme ha re potoloheng dinomoro tseo ho nolofatsa dipalo. O ne a tla hloka lik’hilojule tse ka bang 2200 ho boloka boima ba hae ba ‘mele. Ke hore, haeba a ne a ka ja lik’hilojule tse 2200 ka letsatsi, o ne a ke ke a nona ‘me a ke ke a theola boima ba’ mele. (Ka khopolo!) Haeba a ne a batla ho lahleheloa ke 1lb ka beke, o ne a ka ikemisetsa sepheo sa khalori ea lik’hilojule tse 1700 ka letsatsi ho theha khaello ea khalori. 2200 lik’hilojule – 500 lik’hilojule = 1700 lik’hilojule ka letsatsi. Haeba a ne a batla ho lahleheloa ke 2lbs ka beke, o ne a ka ikemisetsa sepheo sa khalori ea lik’hilojule tse 1200 ka letsatsi ho theha khaello ea khalori. 2200 lik’hilojule – 1000 lik’hilojule = 1200 lik’hilojule ka letsatsi. Empa lik’hilojule tse 1200 ka letsatsi li ntse li theoha haholo joalo ka sepheo sa khalori. Mme maemong ao, o tla be a lapile – e ka mo hlabang ka ho mo fa litakatso tse ka fellang ka ho ja ho feta tekano. Mme hoo? E mo sutumelletsa hole le lipheo tsa hae tsa ho theola boima ba ‘mele. Bona: Mabaka a 3 a Hobaneng ho ja ka tlase ho 1000 lik’hilojule ka Letsatsi e le Tšenyo ea Nako O ne a tla tlameha ho ja lijo tse nang le limatlafatsi ho etsa bonnete ba hore o fumana limatlafatsi tsa bohlokoa, joalo ka livithamini le liminerale, le lik’habohaedreite tse lekaneng, liprotheine le mafura. Sepheo sa khalori e tlaase ka sebele ha se khonehe empa, ho batho ba bangata, ke phetoho e ngata haholo ‘me ha e tšoarelle. U ke ke ua e boloka nako e telele. Kahoo, u ka bona hore na ke hobane’ng ha motsoako oa ho ja lik’hilojule tse fokolang le ho eketsa boikoetliso bo bongata ke khetho e bonolo ea ho theola boima ba ‘mele. Haeba mosali eo a ne a le mahlahahlaha ka mokhoa o itekanetseng – ho bolelang hore ha a ka qala ho ikoetlisa ho feta – o ne a tla hloka lik’hilojule tse ka bang 2500 ho boloka boima ba hae ba ‘mele. Haeba a ne a batla ho theola 1lb ka beke, o ne a ka ikemisetsa ho ja lik’hilojule tse 1700 ka letsatsi. 2500 lik’hilojule – 500 lik’hilojule = 2000 lik’hilojule ka letsatsi. Haeba a ne a batla ho theola li-lbs tse 2 ka beke, o ne a ka ikemisetsa ho fumana lik’hilojule tse 1500 ka letsatsi. Lik’hilojule tse 2500 – lik’hilojule tse 1000 = lik’hilojule tse 1500 ka letsatsi. Le bona kamoo seo se sebetsang kateng? Ke ho fumana motsoako o nepahetseng oa lijo + boikoetliso = tahlehelo ea mafura.

Liphetoho tsa mokhoa oa bophelo ho lahleheloa ke 1lb ho isa ho 2lbs ka beke

Joaloka mokoetlisi oa ho theola boima ba ‘mele, ke rata ho tsepamisa maikutlo ho thuseng bareki ba ka ho fetola mokhoa oa bophelo, ho tloha ho ipha nako e eketsehileng ea ho ja lijo tse phetseng hantle tseo ba li ratang ho utloisisa kamano ea bona le lijo. Ke thusa bareki ba ka ho tloha ho “melao ea lijo” ho itšetleha ka bona ho iketsetsa khetho e ntle ka ho fetisisa bakeng sa bona (le yup, e ka ‘na ea NTSE e kenyelletsa lintho tse kang chokolete kapa veine). Ho na le liphetoho tse ngata tseo u ka li etsang bophelong ba hau ho u thusa ho theola ponto e le ‘ngoe ho isa ho tse peli ka beke. Ho ka ba thata ho etsa qeto ea hore na u qale hokae. Mantra ea ka ke: Qala kae kapa kae moo o leng teng.
Sebelisa eng kapa eng eo u nang le eona.
Etsa sohle seo u ka se khonang. U ka etsa ntho e bonolo joaloka ho tsamaea letsatsi le leng le le leng. Mosali eo oa 200lb o ne a ka tsamaea metsotso e 45 ka letsatsi ho chesa lik’hilojule tse 250. Bona: Li-calories li Chesoa ha U Tsamaea U ka fokotsa lik’hilojule tsa hau tsa metsi. Ho nkela lero la litholoana sebaka le kofi ea majabajaba e nang le lik’halori ho ka fokotsa palo ea lik’hilojule tseo u li noang ka letsatsi ho tloha ho tse 100 ho isa ho tse fetang 500 ka letsatsi. Bona: Na Lik’halori Tsa Hao Tsa Metsi li U Etsa Hore U be le Boima? U ka tsepamisa maikutlo ho likarolo tsa boholo ba matsoho ho thusa ho utloisisa hore na ho fokotsa likarolo tsa hau – ha u ntse u ja lijo tse phetseng hantle le tse tlatsang – ho ka u thusa ho theha khaello ea khalori, e le hore u ka theola boima ba ‘mele. Bona: Kamoo Likarolo tsa Boholo ba Hatso li ka U Thusang ho Theola Boima ba ‘mele U ka sebelisa mekhoa ea ka e ‘meli e bonolo ea ho theola boima ba’ mele: ho ja butle le ho ja ho fihlela 80% e khora. Bona: Maano a Mabeli a Bonolo a ho Theola boima ba ‘mele Ho lahleheloa ke ponto e le ‘ngoe ho isa ho tse peli ka beke, etsa khaello ea khalori ea lik’hilojule tse 500 ho isa ho tse 1000 ka letsatsi ka ho ja li-calorie tse fokolang le ho eketsa boikoetliso bo bongata bophelong ba hau ba letsatsi le letsatsi. Etsa sena ka ho etsa liphetoho bophelong ba hau, ho tloha mekhoeng e sa pheleng ho ea mekhoeng e phetseng hantle eo u itokiselitseng eona, u ikemiselitseng le eo u khonang ho e etsa letsatsi le leng le le leng. Haeba u ka rata ho thusa ho fetola bophelo bo botle ba ‘mele ho theola boima ba’ mele, ke ntho eo ke ikhethelang eona joalo ka mokoetlisi oa ho theola boima ba ‘mele. Ha ho melao ea lijo. Ha ho lithibelo. Che ho ja lijo tseo u sa li rateng! Tobetsa mona ho fumana hore na nka u thusa joang. Litšupiso
https://www.ideafit.com/fitness-library/acsm-on-weight-loss
https://acewebcontent.azureedge.net/continuingeducation/resources/4a5wy7yz/fss/Chapter3.pdf Batho ba bangata ba batla ho theola boima ba ‘mele ka potlako le ka potlako, e leng ntho e utloisisoang ka ho feletseng, empa leano leo le ka u khutlisetsa morao ‘me la etsa hore u boele u be boima ka mor’a moo. Haeba u sa tsoa qala leeto la hau, sepheo seo u ka ‘nang ua nahana ho ipehela sona ke ho theola ponto e le ‘ngoe ho isa ho tse peli ka beke. E utloahala e ka etsahala, empa u ka ‘na ua ipotsa hore na ehlile e bolokehile le hore na u ka theola liponto tse peli joang ka beke. Litaba tse monate ke hore linomoro tseo li oela hantle sebakeng se amohelehang sa ballpark, ho ea ka Jonathan Valdez, RDN, mong’a Genki Nutrition le ‘muelli oa New York State Academy of Nutrition le Dietetics. O re: “Boima bo sireletsehileng ka ho fetisisa ba ho lahleheloa ke lik’hilograma tse peli ka beke.” Eseng hoo feela, batho ba theolang boima ba ‘mele butle-butle le butle-butle (hoo e ka bang ponto e le’ ngoe ho isa ho tse peli ka beke) le bona ba atleha ho fokotsa boima ba ‘mele ka nako e telele, ho latela CDC. Lintho tse ngata li ka ama palo ea ‘nete ea liponto tseo u li lahleheloang beke le beke, leha ho le joalo. Phepo e ‘ngoe, e bapala karolo e kholo. “Mme ka ho khetheha, lik’hilojule tse kenang le ho tsoa,” Valdez o re. “Lintho tse ling li kenyelletsa mafu a amanang le metabolism, liphatsa tsa lefutso, boikoetliso ba ‘mele, khatello ea maikutlo, le boholo ba boroko boo u bo fumanang bosiu bo bong le bo bong.” O bontša hore ho lahleheloa ke liponto tse fetang tse peli ka beke ho ka baka ho se leka-lekane ha electrolyte, ho se lekane ha khoeli, ho pipitlela, ho khathala, ho lahleheloa ke mesifa, ho hlotheha ha moriri le nyooko.

Nka etsa’ng ho theola liponto tse peli ka beke?

Haeba u batla ho bona tsoelo-pele ea lik’hilograma tse peli ka beke, u tla batla ho lula u e-na le khaello ea lik’halori, e leng khaello ea lik’hilojule tse amanang le chelete e hlokahalang ho boloka boima ba hao ba hona joale, ho hlalosa Valdez.

Tsela e molemo ka ho fetisisa ea ho fokotsa lik’hilograma tse peli ka beke ke ho fokotsa lik’hilojule tse 500 lijong tsa hau le tse ling tse 500 ka boikoetliso.

O re: “Tsela e molemohali ea ho fokotsa lik’hilojule tse peli ka beke ke ho fokotsa ho ja lik’hilojule tse 500 le ka ho ikoetlisa ho fokotsa lik’hilojule tse 500 ka letsatsi.” Seo ha se bolele hore u ka ja eng kapa eng eo u e batlang hafeela u lula ka har’a mekhahlelo eo, leha ho le joalo. “Ka kakaretso, lik’hilojule tseo u li jang li lokela ho tsoa likhethong tse phetseng hantle, tse kang lijo-thollo le protheine e se nang mafura. Ho fokotsa lik’halori tsa hau, u ka eketsa litholoana, meroho, fiber le protheine e se nang mafura,” ho bolela Valdez.

Ke lik’hilojule tse kae tseo ke lokelang ho li ja ho theola lik’hilograma tse peli ka beke?

Valdez o eletsa khahlanong le lijo leha e le life tse u khothalletsang hore u je lik’hilojule tse ka tlaase ho 1,200. Ho fumana hore na ho ja li-caloric tse nepahetseng bakeng sa hau ho ka ba thata, haholo-holo haeba u ntse u ikoetlisa. “Ho ka ba molemo ho batla setsebi sa phepo ea lijo se ngolisitsoeng bakeng sa thuso,” o re. Haeba u ntse u batla ho e etsa u le mong, Litaelo tsa Lijo bakeng sa Maamerika ke mohlala o motle oo u ka o latelang, ho latela Valdez. Litaelo li khothaletsa ho etsa bonnete ba hore u li fumana lijong tsa hau letsatsi le leng le le leng.

• Likopi tse peli tsa litholoana ka letsatsi
• Likopi tse peli ho isa ho tse tharo tsa meroho ka letsatsi
• Likopi tse tšeletseng ho isa ho tse robeli tsa maro ka letsatsi kapa ha feela moroto oa hau hoseng o le mosehla o mosehla
• Ligrama tse mashome a mabeli a metso e mehlano ho isa ho tse 30 tsa protheine e mafura makhetlo a mararo ka letsatsi

Ke hloka ho ikoetlisa hakae ho theola liponto tse peli ka beke?

“Ho theola liponto tse peli ka beke, u sheba khaello ea beke le beke ea likhalori tse 7,000, kapa 1,000 ka letsatsi. Khaello ena e lokela ho hlahisoa haholo ke lijo le ho tlatselletsoa ka boikoetliso, “ho bolela mokoetlisi oa FitOn Bree Mitchell, CPT. “Ho nka hore u fokotsa lik’hilojule tse ka bang 500 ho isa ho tse 750 lijong tsa hau, u tla batla ho etsa khaello ea lik’halori tse 250 ho isa ho tse 500 ka boikoetliso le ho eketseha ha motsamao.” ICYMI, boikoetliso ba ‘mele bo nyolla NEAT (thermogenesis e sa ikoetliseng), e ka bang le tšusumetso e kholo ho hore na u chesa likhalori tse kae letsatsi le letsatsi. Mitchell o hlokomela hore ntle le ho otla boikoetliso, ho na le mekhoa eo u ka e kenyelletsang kemisong ea hau ho holisa NEAT.

• Nka litepisi
• Etsa mehala ha u ntse u eme, u palama kapa u tsamaea
• Park hole hole
• Tsoha tafoleng ea hau ‘me u tsamaee nako le nako
• Otlolla hoseng, har’a motšehare le pele u robala
• Tsamaea le ntja ea hau
• Bapala le bana ba hau
• Etsa mesebetsi ea lapeng

Empa haeba u batla moralo o phethahetseng oa ho ikoetlisa ho u thusa ho theola liponto tse peli ka beke, Mitchell o fana ka tlhahiso ea ho kopanya koetliso ea matla le Cardio e eketsehileng ho chesa lik’hilojule tse ngata ka nako e khutšoane. Le hoja koetliso ea matla e sa chese lik’hilojule tse ngata joaloka cardio, e ntse e le karolo ea bohlokoa haholo ea nako e telele, e phetseng hantle, le e leka-lekaneng ea ho ikoetlisa ho phahamisa boima ba ‘mele oa hao le ho matlafatsa metabolism ea hau. “Morero ona o reretsoe ho sebelisoa ka nako e behiloeng ka sepheo sa ho fokotsa mafura a ‘mele ka ho khetheha,’ me mohopolo ke ho eketsa ts’ebetso bakeng sa khaello ea lik’halori tsa letsatsi le letsatsi ebe o fokotsa morao nako le nako e le hore ‘mele o se ke oa lefisoa lekhetho. ,» oa hlokomela.

Ke hloka ho ikoetlisa nako e kae ho theola liponto tse peli ka beke?

Mitchell o re sepheo sa ho tsamaea metsotso e 60 ho isa ho e 90 letsatsi le leng le le leng ka ho kenyelletsa cardio ea letsatsi le letsatsi ea khetho ea hau bakeng sa hora e le ‘ngoe ka letsatsi le ho eketsa koetliso ea matla a’ mele ka makhetlo a mabeli ho isa ho a mararo ka beke. «Mefuta e fapaneng ke ea bohlokoa ‘me e tla boloka lenaneo lena le le monate. Rera Cardio ea hau beke le beke ‘me u leke ho kenyelletsa mekhoa e mecha le e monate ea ho sisinyeha le ho fufuleloa, “ho bolela Mitchell. “‘Mele oa hau o tla rua molemo mefuteng e fapaneng ea ho sisinyeha-ho etsa hore e be monate le e sebetsang!” O khothaletsa tse latelang bakeng sa cardio.

• Ho tsamaya
• Ho matha
• Ho tsamaea ka maoto
• Ho palama baesekele
• Motho ea hloang litepisi kapa ea elliptical
• Ho sesa
• Ho tantša
• Kickboxing
• HIIT
• Sehlopha se seng le se seng sa boikoetliso ba Cardio-based

Mitchell o hlokomela hore “kaofela re batho ba nang le metabolism e ikhethang. Sena se bolela hore lik’hilojule tsa ‘mele ea rona hona joale le tekanyo ea ho chesa li ikhetha ho rona.” Li amana le seo u neng u ntse u se etsa ka mokhoa o ts’oanang le lijo le boikoetliso pele u etsa qeto ea ho fokotsa mafura a ‘mele, hammoho le mokhoa oa hau oa bophelo ka kakaretso le hore na u boemong bofe ba bophelo. Mitchell o phaella ka hore ke habohlokoa ho mamela ‘mele oa hau mme u nke matsatsi a phomolo ha ho hlokahala. Emily Shiffer ke mohlahisi oa mehleng oa marang-rang oa dijithale bakeng sa Bophelo bo Botle le Thibelo ea Banna, ‘me hajoale ke sengoli se ikemetseng se sebetsanang le bophelo bo botle, ho theola boima ba ‘mele le ho ikoetlisa hantle. Hajoale o lula Pennsylvania mme o rata lintho tsohle tsa khale, cilantro le nalane ea Amerika. Lisebelisoa tsa ho latela lijo li ka u thusa ho tseba hore na ke lik’hilojule tse kae tseo u ka bang le tsona ka letsatsi ho fihlela lipheo tsa hau tsa ho theola boima ba ‘mele. Credit Credit:
Oscar Wong/Moment/GettyImages U na le libeke tse ‘nè ho theola lik’hilograma tse robeli’ me u entse qeto ea ho ja lijo tse tla u thusa ho theola liponto tse peli ka beke. Ho etsa sena, o tla hloka ho sebelisa khaello ea letsatsi le letsatsi ea matla a lik’hilojule tse 1,000 ho qala le ho boloka boemo bona ba ho theola boima ba ‘mele. Hantle-ntle hore na ke lik’hilojule tse kae tseo u li jang letsatsi le leng le le leng ho hloka mosebetsi o mongata haholoanyane ‘me ho itšetlehile ka lintlha tse’ maloa tse kenyeletsang bong ba hau, lilemo, bolelele le boemo ba mosebetsi.

Matha Khaello ea Khalori

Ho bala lik’hilojule ha se kamehla ho monate. Leha ho le joalo, hangata hoa hlokahala ha u leka ho theola boima ba ‘mele. Melao ea thermodynamics e laela hore u chese matla a mangata ho feta ao u a jang hore u theole boima ba ‘mele. Matla ana a lekantsoe ka lik’hilojule. Ho na le lik’hilojule tse 3,500 pontong e le ‘ngoe ea mafura. Kahoo, ho latela hore, haeba u batla ho theola liponto tse peli ka beke, u tla hloka ho sebelisa khaello ea khalori ea lik’hilojule tse 7,000 beke le beke, e lekanang le lik’hilojule tse 1,000 ka letsatsi. Haeba u rera ho theola boima ba ‘mele le ka potlako, ke habohlokoa ho hlokomela hore Litsi tsa Taolo le Thibelo ea Mafu li khothalletsa ho theola boima ba ‘mele butle-butle, ho matha pakeng tsa lik’hilograma tse peli ho isa ho tse peli ka beke, e le ho khothalletsa katleho ea nako e telele. Ka hona, o tla hloka ho fokotsa khaello ea hau ea khalori ho likhalori tse 500 ho isa ho tse 1,000 ka letsatsi. MedlinePlus e khetholla lijo tse ikemiselitseng ho lahleheloa ke lik’hilograma tse fetang tse peli ka beke e le “lijo tse potlakileng tsa ho theola boima ba ‘mele” tseo hangata li khothalletsoang ke bafani ba tlhokomelo ea bophelo’ me li bontša hore lijo tse joalo li lokela ho sebelisoa ka nako e khutšoanyane feela.

Bala lik’halori tsa hau tse chesoang letsatsi le letsatsi

Haeba u rera ho theola liponto tse peli ka beke, u tla hloka ho sebelisa lik’hilojule tse ka tlase ho 1,000 ho feta Total Daily Energy Expenditure (TDEE) ea hau. TDEE ea hau, e lekantsoeng ka lik’halori, ke kakaretso ea palo ea lik’halori tseo u li chesa ka letsatsi. Bangoli ba phuputso ea tlhahlobo ea February 2014 e hatisitsoeng ho Journal of the International Society of Sports Nutrition (JISSN) ba hlalosa hore TDEE ke kakaretso ea lintlha tse ‘nè tse latelang:

• Basal Metabolic Rate (BMR)
• Thermogenesis ea Boikoetliso ba Boikoetliso (NEAT)
• Thermic Effect of Food (TEF)
• Boikoetliso ba Thermogenesis (EAT)

BMR ke kakaretso ea lik’hilojule tse chesoang nakong ea ts’ebetso e tloaelehileng ea ‘mele ha u phomotse, ho kenyelletsa ho hema, ho lula le ho nahana. NEAT e emela kakaretso ea matla ao u a chesang nakong ea “ho se ikoetlise” joalo ka ho tsikitlanya le ho fetola positon ea ‘mele oa hau. TEF ke kakaretso ea matla ao u a chesa ha u sileha, u monya le ho monya lijo. EAT e emela lik’hilojule tse chesoang ke boikoetliso ba ‘mele le boikoetliso. Lintlha tsena tse ‘ne li kenyellelitsoe hammoho ho fana ka TDEE ea hau, e emeloang ho equation e latelang: TDEE = BMR + NEAT + TEF + EAT

Sebelisa Sebali sa Marang-rang

Ho bohlokoa ho hlokomela hore TDEE ke khakanyo feela ea litšenyehelo tsa matla a hau. Ntho e molemo ka ho fetisisa eo u ka e etsang kajeno ke ho etsa liteko tsa laboratori tse rarahaneng. Mokhoa o tloaelehileng empa o sa nepahalang oa ho metha TDEE o hloka hore o hokele lintho tse fapaneng tse kang lilemo tsa hau, bong, bophahamo le boemo ba ts’ebetso ho sete e eketsehileng ea li-equations (Mifflin-St Jeor le Harris-Benedict equations). Li-equation tsena ke mohloli oa li-calculator tse ngata tse tsebahalang tsa TDEE tse fumanehang marang-rang. Ho tseba ka potlako le ha bonolo ka TDEE, sebelisa Body Weight Planner e fanoeng ke National Institute of Diabetes and Digestive and Kidney Diseases. Beha palo ea matsatsi ho fihlela sepheo sa hau ho “1” ‘me u behe boemo ba hau ba Phetoho ea ‘Mele ho “0%”. Nomoro ea pele e fanoeng qetellong (ho “boloka boima ba hau ba hona joale”) ke TDEE ea hau. Tlosa lik’hilojule tse 1,000 ho boleng ba hau ba TDEE ho fumana sepheo sa hau sa letsatsi le letsatsi sa caloric , palo ea lik’hilojule tseo u lokelang ho li ja letsatsi le leng le le leng ho fokotsa liponto tse peli ka beke.

Latela Likhalori ho Lijo tsa Hau

Hang ha u se u balile pakane ea hau ea letsatsi le letsatsi ea caloric, u ka qala ho khaola lik’hilojule ho beha palo ea hau e lekantsoeng tekong. E le hore u etse sena, u lokela ho qala ho khaola lik’hilojule ho latela moralo oa lijo. Ho na le mekhoa e ‘meli ea mantlha ea ho fokotsa lik’hilojule lijong: taolo ea karolo le / kapa ho ja lijo tse tlase tsa lik’hilojule. Qala ho latela lik’halori tsa hau, ‘me u latele moralo oa lijo. Sebelisa sesebelisoa sa ho lata khalori joalo ka Meal Plan Calculator e fanoeng ke MyFoodData.com ho lekola likhalori tsa hau, ho rala merero ea lijo le ho sala morao lijo. Lintlha tsa phepo e nepahetseng tse fumanoang ho MyFoodData.com li tsoa Lefapheng la Temo la United States ‘me ke sesebelisoa se ka tšeptjoang sa moralo oa ho theola boima ba ‘mele. Bakeng sa batho ba bangata, ho lekanya lijo ka tekanyo ea lijo ho ka ‘na ha hlokahala ho etsa bonnete ba hore ba ntse ba le tseleng ea ho finyella lipakane tsa bona tsa letsatsi le letsatsi tsa caloric le phepo e nepahetseng. Ka lebaka la hore ho qhekella lijong ho tloaelehile, ke mohopolo o motle ho lekanya, ho beha likarolo tsa likarolo esale pele ho fokotsa bothata bona. Mokhoa ona o bitsoa «meal prepping» ‘me u ka sebelisa mekhoa ea ho itokisetsa lijo e hlalositsoeng ke Harvard TH Chan School of Public Health ho isa moralo oa lijo ka tekanyo e phahameng. Leano le letle la ho itokisa lijo le ka u thusa ho boloka chelete le ho netefatsa hore u fihlella lipheo tsa letsatsi le letsatsi tsa caloric.

Khetha Lijo

Kaha joale u tseba khalori ea hau ea letsatsi le letsatsi u tla hloka ho khetha lijo, tse tla u laela hore u lekanyetse macronutrients. Ka linako tse ling ho bonahala eka ho na le palo e sa feleng ea lijo tse ratoang tsa ho theola boima ba ‘mele tseo u ka khethang ho tsona. Har’a lijo tse ratoang haholo le tse ithutoang hantle ke lijo tse fokolang mafura le tse tlaase tsa carb. Le hoja liphello tsa nako e telele tsa lijo tsena li ntse li hlahlojoa, lintlha tsa morao-rao li fana ka maikutlo a hore mekhoa e ‘meli e tšoana ka katleho ea bona ea ho theola boima ba’ mele. Bangoli ba phuputso e kholo ea meta-analysis e hatisitsoeng ho Journal of the American Medical Association ka September 2014 ba fumane hore lijo tsa khoebo tse nang le carb e tlaase le tse fokolang mafura li bontšitse tahlehelo e kholo ea boima ba ‘mele litabeng empa phapang pakeng tsa lijo tse neng li bitsoa e ne e le nyenyane. Tlhahlobo ea meta e ne e kenyelletsa Atkins, Zone, South Beach, Jenny Craig, Rosemary Conley, Volumetrics, Slimming World, Biggest Loser, Weight Watchers, Ornish le Nutrisystem lijo. Bafuputsi ba ile ba etsa qeto ea hore bakuli, ha ba etsa qeto pakeng tsa lijo leha e le life tsa khoebo tse tlaase-carb le tse tlaase, ba lokela ho ja lijo tseo ba khonang ho li khomarela. Nahana ka ho leka lijo tsa khoebo kaha hangata li tla le lisebelisoa tse molemo, lisebelisoa tsa tataiso le sechaba sa dieters tse ka u thusang ho qala le ho latela leano la nako e telele la lijo. Mananeo ana a ka kenyelletsa merero ea bona ea lijo, lisebelisoa tsa ho itokisetsa lijo, livideo tsa koetliso le lisebelisoa tse ling tsa bohlokoa. Hopola hore tse ling tsa lijo tsena tsa khoebo li ka ‘na tsa u kōpa hore u lahleheloe ke ho feta kapa ka tlaase ho sepheo sa hau sa lik’hilograma tse peli ka beke. Hape nahana ka ho buisana le mofani oa tlhokomelo ea bophelo ea tšoanelehang le ho ba tsebisa ka merero ea hau ea ho amohela lijo tse ncha tsa ho theola boima ba ‘mele.

Lekanya Tsoelo-pele ‘me U Lokise

Ho latela Mayo Clinic, hangata lijo li hloka “ho qala”. Nakong ena, e etsahalang libeke tse peli tsa pele tsa ho ja, ho theola boima ba ‘mele ho ka tloha ho tse tšeletseng ho isa ho tse 10 lik’hilograma. Boholo ba tahlehelo ena ea boima ba ‘mele ke tahlehelo ea boima ba metsi ho e-na le ho lahleheloa ke mafura. Ha ho thibela lik’hilojule, haholo-holo tse tsoang lik’habohaedreite, sebete se qala ho senya glycogen. Glycogen ke polokelo ea tsoekere, e bolokiloeng haholo sebeteng le mesifa, e arotsoeng ka limolek’hule tsa tsoekere ho fa boko le ‘mele matla ha e lekanyelitsoe kapa e sa fumanehe (ke hore, ha u ntse u ja). Ho ea ka phuputso ea September 2015 ho European Journal of Applied Physiology, glycogen e tlameha ho ba le ligrama tse tharo tsa metsi bakeng sa grama e ‘ngoe le e ‘ngoe ea glycogen. Ka hona, lebella ho lahleheloa ke boima bo bongata ba metsi nakong ea libeke tse peli tsa pele tsa ho ja. Ka mor’a ho qeta mohato oa ho qala, u ka qala ho lekanya tsoelo-pele ea hau lijong tsa hau. Ikakanye ka bokete kwa bofelong jwa beke nngwe le nngwe. Ka khopolo, u lokela ho theola liponto tse peli ka beke. Haeba ho se joalo, fetola lik’hilojule tsa hau butle-butle e le hore li bontše hantle lintho tseo u li fumaneng bophelong ba sebele.

Nahana ka Metabolism ea Hao

Ntle le ho ja caloric, boima ba mesifa le metabolism e bapala karolo ea ho lekanya sekhahla sa tahlehelo ea boima ba ‘mele. Ho latela Mayo Clinic, metabolism ea hau e khethoa ke tse latelang:

• Boholo ba ‘ mele . Batho ba baholo kapa ba nang le mesifa ho feta ba chesa lik’hilojule tse ngata ha ba phomotse.
• Sex . Banna ba chesa lik’hilojule tse ngata ho feta basali hobane ba atisa ho ba le mesifa e mengata le mafura a tlaase ‘meleng.
• Lilemo . Batho ba hōlileng ba chesa lik’hilojule tse fokolang, kaha butle-butle ba lahleheloa ke mesifa ha ba ntse ba hōla.

Pale ea metabolism e rarahane haholo, leha ho le joalo. Sekhahla sa hau sa metabolism se boetse se ipapisitse le liphatsa tsa lefutso, sebopeho sa lijo, taolo ea lihormone le maemo a tikoloho a amang boroko, mokhoa oa bophelo, boikoetliso le khatello ea maikutlo. Ho latela boithuto bo boletsoeng ka holimo ba JISSN, sekhahla sa metabolic se lieha ho arabela ho theola boima ba ‘mele. Ho ikamahanya le maemo ho etsa hore ho theola boima ba ‘mele ka nako e telele ho be thata, ho hloka hore u fokotse boima ba’ mele ka mokhoa o fokolang, ka mokhoa o ntseng o eketseha le ho qoba khaello e feteletseng ea matla-e fetang lik’hilojule tse 1,000 ka letsatsi-ho netefatsa lebelo le tsitsitseng la ho theola boima ba ‘mele.

Kenyelletsa le Mosebetsi oa ’Mele

Hora e le ‘ngoe ea boikoetliso e ka chesa lik’hilojule tse 500, empa donut e le’ ngoe e ka hlakola boiteko boo kaofela ka metsotso e seng mekae. Ka hona, moralo o batlang ho fokotsa lik’hilojule ka ho ikoetlisa o ke ke oa hlokomoloha lijo. Boikoetliso bo na le moelelo haholoanyane ebile bo na le thuso molemong oa mokhoa oa phepo o nepahetseng le o laolehileng hantle. Boikoetliso ba Aerobic ke mokhoa o sebetsang ka ho fetesisa oa ho chesa lik’hilojule. Sena se kenyeletsa mesebetsi e kang ho palama baesekele, ho matha le ho sesa. Ho latela Mayo Clinic, o tlameha ho kenyelletsa bonyane metsotso e 30 ea boikoetliso tšebetsong ea hau ea letsatsi le letsatsi. Leha ho le joalo, u ka tlameha ho ipha nako e eketsehileng ea boikoetliso ba aerobic ho fihlela sepheo sa hau sa letsatsi le letsatsi sa caloric. Haeba u sa khone ho fumana metsotso e 30 ka nako e le ‘ngoe, arola boikoetliso ba hau ka metsotso e 10 e phatlalalitsoeng letsatsi lohle. Koetliso ea matla e lokela ho kenyelletsoa bonyane makhetlo a mabeli ka beke, ho latela Mayo Clinic, kaha boima ba mesifa bo bohlokoa ho eketsa sekhahla sa metabolism. Kaha ho lahleheloa ke lik’halori bakeng sa ho theola boima ba ‘mele ha ho felle feela ka ho lahleheloa ke mafura empa ho ka boela ha fella ka tahlehelo ea mesifa, boikoetliso bo itekanetseng ba ho koetlisa matla nakong ea mekhoa ea ho theola boima ba’ mele bo ka thusa ho boloka boima ba mesifa le ho thibela ho fokotseha ha sekhahla sa metabolism ea ‘mele.

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