🍽️Lissafin TDEE (Jimillar Kuzari da Ake Kashewa a Rana)

Menene TDEE (da Bambancinsa da Basal Metabolic Rate)

TDEE (Total Daily Energy Expenditure) shine jimillar kuzarin da jiki yake kashewa a cikin yini ɗaya. Ana samunsa ta hanyar ƙara kuzarin da ake kashewa ta hanyar motsi na yau da kullum da kuma motsa jiki zuwa basal metabolic rate, wato kuzarin da ake kashewa koda a hutawa, kuma yana zama jagora ga adadin kuzarin da ake bukata don kiyaye nauyin jiki.

• Bambanci da Basal Metabolic Rate：Basal metabolic rate yana nuna kuzarin da ake kashewa yayin hutawa kawai, yayin da TDEE ya ƙunshi yawan motsa jiki, don haka yakan fi girma fiye da basal metabolic rate.

Ma'anar da Yadda Ake Zaɓar Coefficient na Matakin Motsa Jiki

Coefficient na matakin motsa jiki shine adadin da ake ninkawa da basal metabolic rate don samun jimillar kuzarin da ake kashewa a rana. Yana da matakai biyar, daga 1.2 ga wanda ba ya motsa jiki kusan ko'ina, zuwa 1.9 ga wanda yake motsa jiki mai tsanani ko aikin jiki mai wahala.

• Yadda Za A Zaɓa Idan Ba A Tabbata Ba：Ka yi la'akari ba kawai da yawan motsa jikin da kake yi ba, har da motsin da kake yi a lokacin aiki. Idan ba ka tabbata ba, zaɓar matakin da ya fi ƙasa zai hana ka kiyasta kuzarin da ake kashewa fiye da kima.

Dalilin Da Ya Sa Harris-Benedict Equation da Mifflin-St Jeor Equation Suke Ba Da Sakamako Daban-daban

Tsare-tsare biyun an gina su ne daga bayanan ma'auni na ƙungiyoyi daban-daban, don haka ko da jikin mutum ɗaya iri ɗaya, darajar basal metabolic rate takan ɗan bambanta. Misali, ga namiji mai shekaru 30, tsayi 170cm, nauyi 65kg, Harris-Benedict Equation (sigar da aka inganta) zai ba da kusan kcal 1,605, yayin da Mifflin-St Jeor Equation zai ba da kusan kcal 1,568.

• Bambanci Tsakanin Darajar Kiyasi da Ainihin Darajar：Domin tsare-tsaren kiyasi an gina su ne daga alaƙar matsakaicin mutane da yawa, akwai yiwuwar su bambanta da ainihin kuzarin da ake kashewa ga mutanen da suke da tsoka mai yawa ko kaɗan.

Dalilin Da Ya Sa Ake Amfani Da ±500kcal A Matsayin Jagora Don Rage ko Ƙara Nauyi

An ce kilogram 1 na kitsen jiki yana kama da kusan kcal 7,200, don haka idan ka rage kcal 500 a rana, a cikin mako ɗaya za a rage kusan kcal 3,500, wanda zai iya rage kitsen jiki da kusan kilogram 0.5. Hakanan ake amfani da wannan tunani don ƙara nauyi, ta hanyar ƙara kcal 500 a rana a matsayin jagora.

• Amfani da Shi A Matsayin Jagora Kawai：Domin canjin nauyi yana bambanta daga mutum zuwa mutum, ka daidaita kuzarin da kake sha yayin da kake duba sakamakon na 'yan makonni. Ka guji takaita abinci fiye da kima.