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Как да разберем колко калории ни трябват?

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окт. 12, 2018
Как да разберем колкокалории трябва да консумираме на ден

Броенето на калории е най-основното нещо, което трябва да знае трениращият човек, без значение дали целите му са покачване/сваляне или поддържане на теглото. Според това колко количество енергия изисква тялото му, според неговата активност и други особености, се определя и колко калории под или над това ниво трябва да се поглъщат за да се получи дадения резултат.
Калориите представляват стойността на погълнатата от храната енергия, която се преработва от тялото. Ако например днес тялото ви е изразходило 2890kcal, а вие сте погълнали 2600, то сте в зоната на калориен недостиг и принуждавате тялото си да гори запасите от излишни мазнини. И обратно, ако сте хапнали 3200kcal, то разликата от 310kcal е добавена към запасите ви. Колкото и сложно да бъде обяснен процеса в крайна сметка се свежда до необходимото количество калории. Трудната част обаче е да се прецени точното количество на калориен прием, за вашите цели.

Как да разберем дали приемаме правилното количество калории?

За да се намери стойността, която трябва да целите да достигнете, има разработени формули и готови калкулатори, като нашият калориен калкулатор, с него може да разберете грубото число на необходими калории, но те всъщност може да варират в доста големи граници според вашия метаболизъм, сън, активност и други фактори.

За това най-точния метод е метода на проба-грешка, не е проба грешка със здравето ви, а по-скоро минимална донастройка на калорииния прием за да получите по-добри резултати. Всички хора са различни и при всички има разминавания в количеството сън/активност нужда от храна и други неща от които се нуждаят за оптимални резултати.

Метода на проба грешка е грубо казано тъй като, след като изчислите приблизителното количество енергия от която се нуждаете за поддържане на теглото, според вашата цел трябва да премахнете или добавите между 100 и 500kcal.

Например вие сте 20 годишен мъж, тежащ 70кг, висок 175 с активност 1-3 пъти седмично, след като въведете тези стойности в калкулатора ще получите следните данни:
Basic Metabolic Rate (калориен минимум):1764
Калории за поддържане на теглото:2425
Калории за качване на тегло:2925
Калории за сваляне на тегло:1925
Тоест вие трябва да приемате минимално количество 1764kcal  за да функционира тялото ви нормално, 1925 за да сваляте килограми, 2425 за да поддържате теглото си и 2925 за да покачвате. Както казахме числата за сваляне и качване може да варират, за това тук влиза и метода на проба-грешка, т.е. след като знаете колко енергия ви трябва за поддържане на теглото (2425 в нашия пример) за пример ще целим покачване на маса, то започнете да увеличавате kcal със 100-200 на няколко седмици.
Първите 2-3 седмици поемайте по 2425+200kcal = 2625 , следете се в огледалото и на кантара, ако покачвате маса но в същото време не увеличавате мазнините по тялото си (обикновено се виждат в обиколката на талията) то това е правилното количество за вас. Ако обаче не виждате никакъв прогрес за 3-4 седмици, то увеличете отново калориите със 200 на ден. Тоест 2425+200+200=2825, отново следете за прогрес, ако виждате прогрес и не качвате очевидно количество мазнина то това е вашето число. Обаче ако качвате на килограми и в същото време качвате и мазнини, то по-добре намалете отново калориите със 100-200 и отново изчакайте 2-3-4 седмици за да видите резултатите. Същото правило важи и за хора които искат да изчистват мазнини, намаляйте kcal със 100-200 и следете прогреса си в огледалото и на кантара.

* Запомнете, че след като свалите или качите повече от 2кг е добре да преизчислите kcal, защото колкото по-леко или тежко е тялото ви толкова има и разлика в калориите, които трябва да приемате.
* Не намaляйте калориите повече от калорииния минимум, за да не рискувате със здравето си.
* Целете се да не сваляте повече от 5кг на месец, при цел сваляне на килограми – в противен случай ще окажете голям стрес на тялото си и рискувате здравословни проблеми. Не целете повече от от 0,5-1кг на месец, при покачване на килограми – в противен случай то най-вероятно ще се състоят от вода и мазнини.

 

Повече по темата може да прочетете в нашата статия хранене за начинаещи, там ще намерите повече информация за разликата между калориите от различните храни.

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