Suav cov calories yog ib feem ntawm cov phiaj xwm poob phaus. Txij li txhua lub ntim khoom noj yuav tsum suav nrog cov khoom noj muaj txiaj ntsig, qhov no feem ntau yooj yim ua. Yog tias koj tsis paub tus lej pes tsawg ntawm cov calories los ntawm cov rog, protein, thiab carbohydrates hauv koj cov zaub mov, koj yuav tsum suav me ntsis. Yog tias cov zaub mov tsis muaj daim ntawv lo, piv txwv li hauv lub tsev noj mov, sim saib cov khoom xyaw uas siv cov khoom lag luam hauv online cov ntaub ntawv khaws tseg lossis lub laij lej calories. Tom qab nyeem kab ntawv no, koj tuaj yeem suav koj cov kev xav tau calories txhua hnub.
Kauj ruam
Txoj Kev 1 ntawm 2: Suav Calories Raws Li Cov Khoom Noj
Kauj Ruam 1. Nrhiav cov npe khoom xyaw ntawm cov ntim khoom noj
Feem ntau, cov tuam txhab tsim khoom noj khoom haus yuav tsum suav nrog cov ntaub ntawv qhia txog kev noj zaub mov zoo ntawm lawv cov ntim khoom. Cov ntaub ntawv no tau nthuav tawm hauv daim ntawv teev npe, uas feem ntau yog nyob tom qab lossis ib sab ntawm lub ntim. Yog tias koj xav paub cov ntsiab lus ntawm cov zaub mov koj noj, sim nrhiav cov ntawv ntim khoom ua ntej.
Khoom noj khoom haus tuaj yeem qhia koj txhua yam ntaub ntawv uas koj xav tau, suav nrog cov npe khoom xyaw thiab cov ntsiab lus ntawm txhua qhov tseem ceeb macronutrient
Kauj Ruam 2. Sau cov protein, carbohydrates, thiab rog uas muaj hauv cov zaub mov
Thaum nrhiav khoom noj muaj txiaj ntsig zoo, saib peb yam khoom: protein, carbohydrates, thiab rog. Cov macronutrients no suav nrog tag nrho cov calories hauv zaub mov (suav nrog cawv). Raws li qhov tshwm sim, tus nqi pes tsawg ntawm txhua macronutrient nruab nrab nws qhov feem ntawm tag nrho cov calories.
Dej cawv kuj muaj ntau cov calories. Txhua gram ntawm cawv muaj txog 7 calories
Kauj Ruam 3. Muab cov macronutrient sib npaug los ntawm nws cov calories sib npaug
Ib gram ntawm cov protein tau kwv yees muaj 4 calories. Ib gram ntawm carbohydrates kuj muaj 4 calories, thiab ib gram ntawm cov rog yog sib npaug rau 9 calories. Yog tias cov zaub mov koj noj muaj 20 grams ntawm cov protein, 35 grams carbohydrates, thiab 15 grams rog, tom qab ntawd koj muab 20x4, 35x4, thiab 15x9 los nrhiav tus lej ntawm cov calories uas ua rau txhua macronutrient, feem: 80, 140, thiab 135.
Cov zaub mov noj ib txwm ntsuas hauv grams. Nco ntsoov tias koj siv chav nyob raug thaum xam cov calories hauv zaub mov koj tus kheej
Kauj Ruam 4. Tag nrho cov calories rau txhua macronutrient
Tam sim no koj paub yuav faib cov calories li cas, ntxiv rau txhua qhov as -ham los xam tag nrho cov calories sib xyaw ua ke rau ib pluas noj. Siv qhov piv txwv dhau los, 80 + 140 + 135 = 355 calories. Tus lej no yuav tsum sib phim nrog kwv yees li calories teev tseg hauv pob.
- Kev faib cov calories suav raws macronutrients tsis yog tsuas yog nyeem nws ntawm lub ntim xwb tsis yog cia koj xam seb muaj pes tsawg calories rau ib hom khoom noj tshwj xeeb, tab sis kuj yuav suav nrog lawv li cas hauv kev noj zaub mov zoo.
- 355 calories yuav zoo li ntau, tab sis yog tias koj tab tom sim poob rog, tam sim no koj yuav paub tias cov calories los ntawm cov rog ua yuav luag ib nrab ntawm tag nrho.
Kauj Ruam 5. Xav txog qhov ntau thiab tsawg
Nco ntsoov tias cov lej rau calories thiab macronutrients tau teev tseg hauv cov khoom xyaw yog rau ib qho kev pabcuam. Yog tias muaj ntau qhov kev pabcuam hauv ib pob, tus lej ntawm cov calories yuav ntau dua. Qhov no tseem ceeb yuav tsum nco ntsoov yog tias koj tab tom saib xyuas koj cov calories noj uas yog ib feem ntawm kev noj haus lossis kev tawm dag zog.
Piv txwv li, pluas mov uas muaj 355 calories rau ib qho thiab muaj 3 pluas noj ib pob muaj tag nrho 1,065 calories
Kauj Ruam 6. Sib piv cov calories hauv ntau yam khoom noj nrog lawv cov lus pom zoo txhua hnub
Raws li cov kws noj zaub mov noj zaub mov thiab lwm tus kws noj zaub mov, 46-65% ntawm tag nrho cov calories noj txhua hnub yuav tsum yog los ntawm cov carbohydrates, 10-35% los ntawm cov protein, thiab 20-25% los ntawm cov rog. Cov lus pom zoo txhua hnub (aka DV) kab ntawv hauv cov npe ntawm cov khoom xyaw yuav qhia tias muaj pes tsawg feem tau txais los ntawm zaub mov.
- Piv txwv li, khoom noj txom ncauj uas muaj 35 grams carbohydrates muab kwv yees li 12% ntawm tus nqi pom zoo txhua hnub, uas yog kwv yees li 300 grams.
- Cov txiaj ntsig niaj hnub yog qhov nruab nrab raws li kev pom zoo noj zaub mov rau cov neeg laus siv txog 2,000 calories txhua hnub.
Txoj Kev 2 ntawm 2: Siv Calorie Calculator lossis Phau Ntawv Qhia
Kauj Ruam 1. Siv lub tshuab xam zauv calories online los nrhiav cov ntaub ntawv qhia txog zaub mov kom sai
Yog tias koj muaj lub khoos phis tawj lossis lub xov tooj smartphone, muaj ntau qhov suav cov calories uas koj tuaj yeem siv tau. Koj tuaj yeem siv USDA cov ntaub ntawv khaws cia zaub mov lossis lub tshuab xam zauv calories zaub mov. WebMD muaj cov ntaub ntawv qhia txog kev noj zaub mov zoo rau yuav luag txhua yam zaub mov thiab tuaj yeem saib tau yooj yim nrog ib tus kais xwb.
- Cov khoom noj tsis tau ntim khoom, xws li txiv hmab txiv ntoo tshiab lossis zaub thiab zaub mov noj, tsis tau muab cov ntaub ntawv muaj feem cuam tshuam txog zaub mov. Cov suav cov calories hauv online tuaj yeem pab tau thaum koj xav paub cov ntsiab lus calorie ntawm cov zaub mov no.
- Qee qhov suav cov calories tsuas yog muab suav cov calories thiab pom zoo ua qhov loj me ntawm cov zaub mov uas koj tab tom nrhiav. Lwm tus kuj tseem tuaj yeem teev cov txiaj ntsig macronutrient.
Kauj Ruam 2. Nqa daim ntawv qhia zaub mov nrog koj thaum mus ncig
Ua lwm txoj hauv kev rau cov cuab yeej online, kuj tseem muaj phau ntawv lossis cov ntaub ntawv uas muaj tus nqi noj haus ntawm cov zaub mov ib txwm muaj. Nqa phau ntawv no nrog koj thaum koj tawm mus lossis mus yuav khoom noj khoom haus kom paub seb cov zaub mov sib txawv tau siv hauv koj lub cev li cas
- Qee phau ntawv qhia khoom noj khoom haus uas paub zoo suav nrog "Phau Ntawv Teev Npe Zaub Mov suav suav" los ntawm Corinne T. Netzer, "Tus Nqi Khoom Noj ntawm Cov Khoom Noj," los ntawm Susan E. Gebhardt, thiab "Phau Ntawv Qhia Txog Tus Nqi Khoom Noj ntawm Cov Khoom Noj Hauv Ib Cheeb Tsam" los ntawm USDA.
- Qee phau ntawv qhia tseem teev cov txiaj ntsig kev noj haus ntawm xaiv cov ntawv qhia zaub mov ntawm cov khw noj mov zoo. Yog tias koj xav paub tus lej ntawm cov calories hauv zaub mov ntawm Outback Steakhouse, phau ntawv no yuav pab koj!
Kauj Ruam 3. Nrhiav zaub mov lossis khoom xyaw
Ntaus lub npe lossis qhib phau ntawv qhia khoom noj kom txog thaum koj pom yam koj tab tom nrhiav. Los ntawm no, koj yuav pom koj cov calories suav raws li USDA qhov kev pom zoo ua haujlwm loj, nrog rau lwm cov ntaub ntawv xws li qhov tseem ceeb macronutrient qhov tseem ceeb thiab pom zoo tus nqi txhua hnub (DV).
- Xyuas kom tseeb tias qhov loj me ntawm ib feem ntawm cov zaub mov uas koj tab tom nrhiav. Qhov loj me me feem ntau tau ua hauv khob, ooj, lossis grams.
- Cov khoom xyaw hauv cov npe khoom noj feem ntau yog txheeb raws tus lej lossis ua pawg los ntawm chav kawm (piv txwv li txiv hmab txiv ntoo, zaub, nqaij, khoom ci ci, lossis khoom noj txom ncauj).
Kauj Ruam 4. Saib cov khoom xyaw rau cov khoom noj hauv tsev cais
Yog tias koj xav paub pes tsawg calories nyob rau hauv tag nrho cov pluas noj, nws yog lub tswv yim zoo los sau cov calories ib yam khoom ib tus zuj zus. Tom qab ntawd koj ntxiv txhua tus lej raws li cov khoom xyaw siv los ua zaub mov. Npaj tus cwj mem thiab notepad kom koj thiaj li sau tau thaum koj ua noj. Txoj kev ntawd, koj tuaj yeem yooj yim ntxiv lawv tom qab.
- Txhawm rau kom paub ntau npaum li cas calories hauv ib lub tais ntawm nqaij nyuj stew, koj yuav tsum tau saib cov nqaij nyug, qos yaj ywm, carrots, dos, thiab kua zaub uas koj siv, thiab tom qab ntawd xam seb muaj pes tsawg calories hauv daim ntawv qhia.
- Tsis txhob hnov qab suav nrog cov khoom xyaw xws li butter, roj, thiab breadcrumbs. Cov khoom xyaw no feem ntau raug saib xyuas hauv kev suav vim tias lawv tsis suav tias yog ib feem tseem ceeb ntawm cov zaub mov.
Kauj Ruam 5. Xav txog qhov sib txawv ntawm kev noj haus ntawm cov zaub mov zoo sib xws
Luam theej cov npe khoom kom zoo thiab hais meej qhov uas zoo tshaj plaws zoo li cov zaub mov uas koj tab tom nrhiav. Piv txwv li, tawv nqaij qaib muaj rog thiab calories ntau dua nqaij qaib tsis muaj tawv nqaij. Yog tias koj pom nws tsis raug, suav cov calories kwv yees tuaj yeem ua tsis raug thiab cuam tshuam rau kev noj qab haus huv ntawm koj cov zaub mov noj.
- Khoom noj xws li txiv hmab txiv ntoo, zaub, txiv ntseej, nqaij, thiab cheese muaj ntau yam calories ntau. Qos yaj ywm ib leeg muaj ze li ntawm 200 ntau yam nrog cov ntsiab lus calorie sib txawv.
- Cov khoom noj ntim tau feem ntau kuj muaj ntau yam sib txawv. Qee zaum muaj 3-4 qhov kev hloov pauv, suav nrog cov rog tsawg (muaj roj tsawg), muaj protein ntau (nplua nuj hauv cov protein), thiab tag nrho cov nplej (nplej tiag).
Lub tswv yim
- Siv lub laij lej kom paub tseeb tias koj tau txais cov txiaj ntsig tau raug tshaj plaws.
- Saib cov khoom tshiab thiab lwm cov khoom xyaw hauv hnab yas lossis ntim khoom uas teev cov khoom noj khoom haus.
- Cov apps zoo li HealthyOut tau tsim tshwj xeeb los pab tib neeg suav cov calories thaum xaj khoom noj.
- Saib xyuas me me thaum noj mov. Hauv qee qhov chaw, txoj cai lij choj xav kom cov khw noj mov suav nrog tus nqi noj haus ntawm cov zaub mov ntawm lawv cov ntawv qhia zaub mov.
- Yog tias koj mob siab txog kev khaws koj cov calories kom tau txais kev txheeb xyuas, txiav txim siab khaws phau ntawv teev npe zaub mov kom taug qab qhov koj noj hauv lub sijhawm ntev.
