Kev pham ntawm cov menyuam yaus tau raug mob phom sij. Kws txawj kwv yees tias kwv yees li ntawm 17 feem pua ntawm cov me nyuam rog thiab lwm 14 feem pua yog rog. Nws ntseeg tias ob feem peb ntawm cov tub rog uas rog dhau los ua cov neeg laus rog.
Txawm hais tias tsis muaj kev noj qab nyob zoo thiab kev noj haus tsis zoo los ntawm kev noj qab haus huv ua rau muaj kev nyuaj siab no, lwm qhov teebmeem loj yog tias ntau tus menyuam yaus tau txais ntau ntau calorie, uas yuav hloov mus rau cov rog ntxiv.
Koj puas paub pes tsawg calories koj thiab koj tus menyuam xav tau txhua hnub? Txawm hais tias feem ntau koj tsis tas yuav suav cov calorie ntau ntau txhua hnub, nws yuav pab tau koj nrhiav tau pes tsawg calorie ntau npaum li koj tus menyuam tau txais los ntawm cov khoom uas nws tau noj thiab haus tau li ob peb hnub los yog ob lub lim tiam thiab muab piv rau koj tus me nyuam txhua hnub caloric xav tau kev pab. Qhov no tseem ceeb heev yog tias koj tus me nyuam twb rog dhau lawm.
Yog tias koj pom tias koj tus me nyuam noj cov calorie ntau ntau lossis tsawg dua qhov kev tawm tswv yim, koj yuav tsum tham nrog koj tus kws kho mob thiab / los yog tus kws qhia noj zaub mov kom tau txais qee cov kev pab npaj cov zaub mov zoo rau koj tus menyuam.
Qhov zoo ces, nws yog qhov yooj yim los xam thiab suav cov calories ntau npaum li cas rau koj tus me nyuam txhua hnub.
Kev Tshawb Fawb
Tej zaum koj yuav txhawj xeeb vim koj tus me nyuam yog ib qho khoom noj khoom qab zib thiab koj xav tias nws tsis muaj calories txaus. Los yog, koj tuaj yeem txhawj tias koj tus menyuam noj ntau thiab nws tau ntau ntau calories. Nkag siab seb pes tsawg calorie ntau ntau uas koj tus me nyuam xav tau yuav pab koj txhawj txog me ntsis. Nws kuj tseem pab tau koj kom tsis txhob overfeeding koj tus menyuam, ntau tus niam txiv ua ntsuas ntau npaum li cas calories lawv cov menyuam xav tau thiab tau txais.
Los xam seb pes tsawg calorie ntau pes tsawg tus me nyuam txhua hnub, koj tsuas xav paub txog lawv:
- Hnub nyoog (cov menyuam loj zog yuav tsum tau ntau calorie ntau tshaj li cov me nyuam yaus)
- Poj niam txiv neej (tub los sis ntxhais)
- Kev ua dej num qib twg (yog tus me nyuam lub cev ua ub ua no los yog lub caij nplooj ntoo?)
Siv cov kab kos no los laij rau koj tus me nyuam hnub calorie.
Moderately Active Tub
Lub hnub ntsuas calorie txhua hnub yuav tsum rau cov tub ntxhais muaj mob me ntsis xws li:
- 2 xyoos: 1,000 calories / hnub
- 3 xyoos: 1,400 calories / hnub
- 4 xyoos: 1,400 calories / hnub
- 5 xyoos: 1,400 calories / hnub
- 6 xyoo: 1,600 calories / hnub
- 7 xyoo: 1,600 calories / hnub
- 8 xyoo: 1,600 calories / hnub
- 9 xyoos: 1,800 calories / hnub
- 10 xyoo: 1,800 calories / hnub
- 11 xyoos: 2,000 calories / hnub
- 12 xyoos: 2,200 calories / hnub
- 13 xyoos: 2,200 calories / hnub
- 14 xyoos: 2,400 calories / hnub
- 15 xyoos: 2,600 calories / hnub
- 16 xyoos: 2,800 calories / hnub
- 17 xyoos: 2,800 calories / hnub
- 18 xyoos: 2,800 calories / hnub
Nws txhais li cas thiaj li mob taus? Qee qhov kev txhais cov ntsiab lus muaj xws li:
- Coj ib nrab hnub 60 feeb ib hnub, tsawg kawg tsib hnub hauv ib lub lim tiam, rau 6 tawm ntawm yim lub lis piam.
- Muaj tsawg kawg yog 13,000 ua haujlwm txhua hnub rau cov pedometer.
Dab tsi yog qhov tseem ceeb ntawm lub cev ua ub no rau cov me nyuam me thiab cov me nyuam yaus? Nws muaj cov kev ua ub no uas muaj kev ua si thiab tsis muaj kev ua si.
Moderate Active Girls
Lub hnub ntsuas calorie txhua hnub yuav tsum muaj rau cov hluas hauv lub cev muaj xws li:
- 2 xyoos: 1,000 calories / hnub
- 3 xyoos: 1,200 calories / hnub
- 4 xyoos: 1,400 calories / hnub
- 5 xyoos: 1,400 calories / hnub
- 6 xyoo: 1,400 calories / hnub
- 7 xyoo: 1,600 calories / hnub
- 8 xyoo: 1,600 calories / hnub
- 9 xyoos: 1,600 calories / hnub
- 10 xyoo: 1,800 calories / hnub
- 11 xyoos: 1,800 calories / hnub
- 12 xyoos: 2,000 calories / hnub
- 13 xyoos: 2,000 calories / hnub
- 14 xyoos: 2,000 calories / hnub
- 15 xyoos: 2,000 calories / hnub
- 16 xyoos: 2,000 calorie / hnub
- 17 xyoos: 2,000 calories / hnub
- 18 xyoo: 2,000 calories / hnub
Qee qhov kev ua piv txwv ntawm cov menyuam ntxhais uas muaj mob pesnrho muaj xws li cov uas:
- Nquag nquag 60 feeb ib hnub, tsawg kawg tsib hnub hauv ib lub lim tiam, rau rau 6 lub lim tiam.
- Muaj tsawg kawg 11,000 txoj haujlwm txhua hnub rau cov pedometer.
Dab tsi yog qhov tseem ceeb ntawm lub cev ua ub no rau cov me nyuam me thiab cov me nyuam yaus? Nws muaj cov kev ua ub no uas muaj kev ua si thiab tsis muaj kev ua si.
Cov Tub Ntxhais Uas Tsis Muaj Hawm
Lub hnub ntsuas calorie txhua hnub xav tau kev pab rau cov tub hluas uas tsis ua haujlwm muaj xws li:
- 2 xyoos: 1,000 calories / hnub
- 3 xyoos: 1,000 calories / hnub
- 4 xyoos: 1,200 calories / hnub
- 5 xyoos: 1,200 calories / hnub
- 6 xyoo: 1,400 calories / hnub
- 7 xyoo: 1,400 calories / hnub
- 8 xyoo: 1,400 calories / hnub
- 9 xyoos: 1,600 calories / hnub
- 10 xyoo: 1,600 calories / hnub
- 11 xyoos: 1,800 calories / hnub
- 12 xyoos: 1,800 calories / hnub
- 13 xyoos: 2,000 calories / hnub
- 14 xyoos: 2,000 calories / hnub
- 15 xyoos: 2,200 calories / hnub
- 16 xyoos: 2,400 calories / hnub
- 17 xyoos: 2,400 calories / hnub
- 18 xyoo: 2,400 calories / hnub
Cov tub / ntxhais uas tsis ua haujlwm tsis ua qhov tsis txaus luag lossis mob nyhav los yog ua si sab nraud ntawm kev ua haujlwm ntawm hnub rau hnub.
Piv txwv, taug kev los ntawm lub tsheb mus rau lub qhov rooj ntawm lub tsev kawm ntawv thiab ntawm chav kawm mus rau chav kawm yog ib feem ntawm kev siv lub cev ntawm koj tus menyuam qhov nruab nrab. Txawm li cas los xij, yog nws caij tsheb kauj vab mus rau tom tsev kawm ntawv, nws yuav suav tau tias yog ua haujlwm.
Txawm koj tus me nyuam rog lossis nyhav dhau los, txhawb kom nws ua haujlwm, vim nws yog tus cwj pwm zoo rau txhua tus neeg.
Cov Ntxhais Uas Tsis Muaj Feem Xyuam
Qhov ntsuas txhua hnub calorie xav tau rau cov menyuam ntxhais uas tsis nquag muaj xws li:
- 2 xyoos: 1,000 calories / hnub
- 3 xyoos: 1,000 calories / hnub
- 4 xyoos: 1,200 calories / hnub
- 5 xyoos: 1,200 calories / hnub
- 6 xyoo: 1,200 calories / hnub
- 7 xyoo: 1,200 calories / hnub
- 8 xyoo: 1,400 calories / hnub
- 9 xyoos: 1,400 calories / hnub
- 10 xyoo: 1,400 calories / hnub
- 11 xyoos: 1,600 calories / hnub
- 12 xyoos: 1,600 calories / hnub
- 13 xyoos: 1,600 calorie / hnub
- 14 xyoos: 1,800 calories / hnub
- 15 xyoos: 1,800 calories / hnub
- 16 xyoo: 1,800 calories / hnub
- 17 xyoo: 1,800 calories / hnub
- 18 xyoo: 1,800 calories / hnub
Txawm koj tus me nyuam rog lossis nyhav dhau los, txhawb kom nws ua ub ua no, vim nws yog tus cwj pwm zoo rau txhua tus neeg.
> Qhov chaw:
> Dietary Guidelines 2015-2020. USDA.
> Cov Tub Ntxhais Uas Teeb Tsom Txhaum Zog. CDC.