Suav cov calories yog lub tswv yim zoo rau kev poob phaus. Txij li txhua cov khoom ntim hauv Asmeskas yuav tsum muaj daim ntawv qhia khoom noj khoom haus cov ntawv tseeb, qhov no yuav tsum yooj yim ua. Yog tias koj xav paub tus lej pes tsawg ntawm cov calories los ntawm roj, protein, thiab carbohydrates, tom qab ntawd koj yuav tsum ua lej me ntsis ntxiv. Hauv cov xwm txheej uas koj cov zaub mov tsis muaj daim ntawv lo, zoo li ntawm lub tsev noj mov, sim nrhiav cov tais diav lossis cov khoom xyaw uas siv cov khoom lag luam hauv online cov ntaub ntawv khaws tseg lossis cov laij lej calories. Tom qab nyeem kab ntawv no, koj yuav xav xam koj cov calories txhua hnub xav tau.
Cov kauj ruam
Pab Xam thiab suav Calories
Kev Hloov Pauv Hloov Pauv rau Kev Xeem Calories
Calorie Counter Apps thiab Cov Vev Xaib
Txoj Kev 1 ntawm 2: Ntxiv Calories los ntawm Nutrient
Kauj Ruam 1. Nrhiav cov ntsiab lus khoom noj khoom haus ntawm cov khoom ntim khoom
Hauv ntau qhov chaw hauv ntiaj teb, cov tuam txhab tsim khoom noj khoom haus xav tau los ntawm txoj cai los muab cov ntaub ntawv qhia txog zaub mov noj ntawm cov khoom ntim khoom. Cov ntaub ntawv no tau nthuav tawm hauv daim ntawv ntawm daim duab, uas feem ntau tuaj yeem pom nyob tom qab lossis sab ntawm pob. Yog tias koj xav paub seb koj tab tom noj dab tsi, daim ntawv qhia tseeb txog khoom noj khoom haus yog qhov uas koj yuav tsum saib ua ntej.
Cov ntaub ntawv qhia txog khoom noj khoom haus tuaj yeem qhia koj txhua yam koj xav paub txog dab tsi hauv nws, suav nrog cov npe khoom xyaw thiab cov ntsiab lus ntawm txhua qhov tseem ceeb macronutrients
Kauj Ruam 2. Nco tseg cov protein, carbohydrates, thiab rog muaj nyob hauv cov khoom
Thaum ntsuas tus nqi zaub mov noj, koj yuav tsum saib 3 yam: protein, carbohydrates, thiab rog. Cov macronutrients suav txog tag nrho cov calories hauv cov khoom (ib sab ntawm calories los ntawm cawv). Raws li qhov tshwm sim, tus nqi pes tsawg ntawm txhua lub macronutrient qhia qhov sib piv ntawm tag nrho cov calories uas lawv ua.
Dej cawv tseem muaj cov lej calories ntau. Txhua gram ntawm cawv muaj txog 7 calories
Kauj Ruam 3. Muab cov macronutrient sib npaug los ntawm nws cov caloric sib npaug
Ib gram ntawm cov protein tau kwv yees muaj txog 4 calories. Ib gram ntawm cov carbohydrates tseem muaj 4, thiab ib gram ntawm cov rog yog tsim nyog rau qhov hnyav 9 calories. Yog tias yam khoom koj noj muaj 20g ntawm cov protein, 35g ntawm carbohydrates, thiab 15g rog, qhov no txhais tau tias koj yuav muab 20x4, 35x4, thiab 15x9 los nrhiav tus lej ntawm cov calories uas tau pab los ntawm txhua macronutrient-80, 140, thiab 135, feem.
Cov zaub mov noj ib txwm ntsuas hauv grams. Ua kom ntseeg tau tias koj siv tus txheej txheem raug thaum xam zaub mov calories koj tus kheej
Kauj Ruam 4. Tag nrho cov calories rau txhua macronutrient
Tam sim no koj paub tias cov calories tau faib li cas, ntxiv ua ke txhua tus suav kom tau suav suav cov calories rau ib qho ntawm cov khoom. Tawm ntawm qhov piv txwv dhau los, 80 + 140 + 135 = 355 calories. Tus lej no yuav tsum sib haum nrog qhov kwv yees pom ntawm cov khoom ntim khoom.
- Kev rhuav tshem cov calories suav los ntawm macronutrient ntau dua li yooj yim nyeem nws tawm ntawm lub thawv tso cai rau koj pom tsis tsuas muaj pes tsawg calories nyob hauv qee hom zaub mov, tab sis yuav ua li cas ua rau lawv ib feem ntawm kev noj zaub mov zoo.
- 355 calories yuav tsis zoo li ntau, tab sis yog tias koj tab tom sim noj cov rog tsawg dua, koj yuav ceeb toom kom pom tias cov rog rog suav txog ze li ib nrab ntawm tag nrho.
Kauj Ruam 5. Siv qhov loj me rau hauv tus account
Nco ntsoov tias cov nuj nqis rau ob qho calories thiab macronutrients sawv cev hauv cov lus qhia zaub mov noj tsuas yog qhia ib qho kev pom zoo ua haujlwm. Yog tias muaj ntau qhov kev pabcuam suav nrog hauv pob, tag nrho cov calories yuav ua tau ntau dua. Qhov no tuaj yeem yog qhov tseeb tseem ceeb uas yuav tsum nco ntsoov yog tias koj taug qab cov calories uas yog ib feem ntawm kev noj zaub mov lossis kev tawm dag zog.
Piv txwv li, ib yam khoom muaj 355 calories rau ib qho thiab nrog 3 pluas noj ib pob ua rau tag nrho 1,065 calories
Kauj Ruam 6. Sib piv cov calories ntawm cov as -ham sib txawv rau lawv qhov kev pom zoo txhua hnub
Raws li cov kws noj zaub mov noj thiab lwm tus kws tshaj lij zaub mov, 46-65% ntawm tag nrho cov calories uas koj haus 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 (DV) kem tshwj xeeb hauv cov lus qhia txog khoom noj khoom haus yuav qhia koj ntau npaum li cas ntawm cov feem uas koj tau txais los ntawm cov khoom.
- Cov khoom noj txom ncauj uas muaj 35g ntawm carbohydrates, piv txwv li, muab kwv yees li 12% ntawm koj qhov kev pom zoo txhua hnub ntawm ib ncig ntawm 300g.
- Cov txiaj ntsig niaj hnub yog qhov nruab nrab raws li kev pom zoo noj zaub mov rau cov neeg laus noj ib puag ncig 2, 000 calories ib hnub.
Txoj Kev 2 ntawm 2: Siv Calorie Calculator lossis Phau Ntawv Qhia
Kauj Ruam 1. Siv lub tshuab xam zauv calories online los saib cov ntaub ntawv qhia zaub mov kom sai
Yog tias koj muaj lub khoos phis tawj lossis smartphone, koj muaj ntau yam txiaj ntsig suav suav cov cuab yeej ntawm koj lub ntsis ntiv tes. Cov peev txheej zoo li USDA Cov Khoom Siv Khoom Noj Khoom Siv Database lossis WebMD Cov Khoom Noj Khoom Noj Khoom Haus Calorie suav nrog cov ntaub ntawv qhia txog zaub mov zoo rau txhua qhov zaub mov xav tau thiab ua rau lawv yooj yim saib nrog kov lub pob.
- Cov khoom tsis ntim khoom, zoo li txiv hmab txiv ntoo thiab zaub tshiab thiab npaj zaub mov hauv khw noj mov, tsis txhob muab txiaj ntsig rau koj los ntawm kev tuaj yeem tshuaj xyuas qhov tseeb ntawm cov khoom noj muaj txiaj ntsig. Kev suav cov calories hauv online tuaj yeem ua ke thaum koj xav paub ntau ntxiv txog dab tsi hauv cov khoom noj no.
- Qee qhov suav cov calories tsuas yog muab cov calories thiab pom zoo muab qhov ntau thiab tsawg ntawm cov zaub mov koj saib. Lwm tus kuj tseem yuav muab lawv cov txiaj ntsig macronutrient rau koj.
Kauj Ruam 2. Nqa phau ntawv qhia ua zaub mov noj thaum koj mus
Raws li lwm txoj hauv kev rau cov cuab yeej online, kuj tseem muaj cov ntawv tshaj tawm uas teev cov txiaj ntsig kev noj haus ntawm cov khoom noj ib txwm muaj. Nqa koj phau ntawv qhia kev nrog koj thaum koj tawm mus lossis mus yuav khoom noj khoom haus kom nkag siab tias cov zaub mov sib txawv tau siv hauv koj lub cev li cas.
- Ob peb ntawm cov zaub mov nrov tshaj plaws qhia muaj xws li "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 USDA's "Phau Ntawv Qhia Txog Kev Noj Qab Nyob Zoo ntawm Cov Khoom Noj. Chav nyob.”
- Qee phau ntawv qhia tseem qhia txog tus nqi noj haus ntawm kev xaiv cov ntawv qhia zaub mov ntawm cov khw noj mov zoo. Yog tias koj ib txwm xav paub muaj pes tsawg calories nyob hauv Bloomin 'Dos los ntawm Outback Steakhouse, tam sim no koj yog lub sijhawm!
Kauj Ruam 3. Tshawb nrhiav zaub mov lossis khoom xyaw
Ntaus lub npe ntawm cov khoom lossis tig los ntawm koj phau ntawv qhia khoom noj khoom haus kom txog thaum koj pom cov npe raug. Nyob ntawd, koj yuav pom cov calories suav rau USDA pom zoo ua haujlwm me me, nrog rau lwm cov ntaub ntawv zoo li qhov tseem ceeb ntawm cov macronutrients loj thiab pom zoo txhua hnub (DV).
- Nco ntsoov qhia kom meej qhov loj me ntawm cov khoom koj tab tom tshawb fawb. Kev pabcuam qhov ntau thiab tsawg feem ntau ntsuas hauv khob, ooj, lossis grams.
- Cov khoom hauv phau ntawv qhia khoom noj khoom haus tuaj yeem teev npe ua tsiaj ntawv lossis muab faib ua pawg los ntawm qeb (xws li txiv hmab txiv ntoo, zaub, nqaij, khoom qab zib, lossis khoom noj txom ncauj).
Kauj Ruam 4. Saib cov khoom xyaw rau cov zaub mov hauv tsev cais
Yog tias koj xav paub ntau npaum li cas calories nyob rau hauv tag nrho cov pluas noj, nws yuav tsum tau sau txhua qhov khoom ib tus zuj zus. Tom qab ntawd koj yuav ntxiv ua ke qhov txiaj ntsig raws li qhov nyiaj tshwj xeeb uas siv hauv phaj. Lob tus cwj mem thiab daim ntawv yog li koj tuaj yeem sau txhua tus nqi thaum koj mus-qhov no yuav ua rau nws yooj yim dua rau suav tag nrho lawv tom qab.
- Txhawm rau kom paub kwv yees pes tsawg calories nyob hauv ib lub tais ntawm cov nqaij nyuj ua hauv tsev, piv txwv li, koj yuav tsum tau xa mus rau cov npe khoom rau nqaij nyuj, qos yaj ywm, carrots, dos, thiab kua zaub lossis hauv Tshuag, tom qab ntawd suav tus lej ntawm cov calories nyob hauv cov nyiaj uas daim ntawv thov hu rau.
- Tsis txhob hnov qab suav nrog cov khoom xyaw xws li butter, roj, luv, thiab qhob cij crumbs. Cov no feem ntau tawm ntawm kev suav vim tias lawv tsis xav txog cov khoom tseem ceeb ntawm cov tais diav.
Kauj Ruam 5. Xav txog qhov sib txawv ntawm kev noj haus ntawm cov zaub mov zoo sib xws
Luam theej duab cov npe kom zoo thiab hais meej qhov uas ze tshaj plaws nrog cov khoom koj xav paub txog. Piv txwv li, nqaij qaib mis siav nrog daim tawv nqaij, piv txwv li, yuav muaj rog thiab calories ntau dua li tsis muaj tawv nqaij. Saib cov khoom tsis raug tuaj yeem ua rau koj xav tsis raug ntawm kev noj qab haus huv ntawm koj cov zaub mov xaiv.
- Cov khoom noj xws li txiv hmab txiv ntoo, zaub, nqaij, txiv ntseej, thiab cheese tshwj xeeb tuaj hauv ntau qhov. Muaj ntau dua 200 yam ntau yam ntawm cov qos yaj ywm muag hauv Asmeskas ib leeg!
- Ntau yam yog ib qho txawm tias ntawm cov khoom ntim khoom. Qee zaum yuav muaj 3-4 yam sib txawv ntawm cov khoom ib yam, suav nrog cov rog tsawg, cov protein ntau, thiab cov nplej sib txawv.
Lub tswv yim
- Siv lub tshuab xam zauv kom ntseeg tau tias koj tau txais qhov txiaj ntsig tau zoo tshaj plaws tau.
- Saib cov khoom lag luam thiab lwm yam khoom tshiab hauv hnab lossis ntim yas uas muaj cov khoom noj muaj txiaj ntsig kom pom tseeb.
- Cov apps zoo li HealthyOut tau tsim tshwj xeeb los pab khaws cov neeg noj hmo qhia txog calorie suav thaum xaj tawm.
- Khaws qhov muag ntawm daim ntawv me me thaum koj tawm mus noj mov. Hauv qee qhov chaw, txoj cai xav kom cov khw noj mov qhia tus nqi noj haus ntawm lawv cov zaub mov ntawm cov ntawv qhia zaub mov nws tus kheej.
- Yog tias koj mob siab txog nyob rau sab saum toj ntawm koj cov calorie kom tsawg, txiav txim siab khaws phau ntawv teev npe khoom noj kom taug qab koj noj dab tsi nyob rau lub sijhawm ntev.
