原來減肥可以咁簡單!

2010 年 5 月 19 日  星期三   晴天


不同人一日所需卡路里知多少? 分類: 健康及纖體資訊

 

 

卡路里知多少?
 
卡路里 (Kcal)
是熱量的單位,每個人都需要熱量來維持身體機能及日常活動。如果我們不能在每次吸取新的熱量前 ,把舊的熱量消耗掉,餘下的熱量就會變成脂肪積存在體內 。如不適量地控制飲食,日積月累,就會肥胖,所以要小心控制。
 
在各種食物及飲料中,除了水以外,幾乎每樣都含有卡路里。
 
要認真減肥,卡路里的計算很重要。卡路里 Kilocalorie(千卡) ,是計算熱量的單位 ,一千卡是指使一升的水升高溫度攝氏一度時所需的能量。
 
那不吸取熱量就可以減肥吧???
錯了 一個人就算24小時睡覺, 都需要一定的熱量(不低於1000卡路里)來維持身體機能, 如心跳呼吸內臟功能腦部活動等。
 
減肥時每日所吸收的卡路里,應比所需消耗的少200-300kcal。例如一個青春期女孩每日所需的卡路里約為1200kcal,那麼她每日吸收的卡路里只要控制在1000kcal左右,一星期便可減少約1kg。
 

如果我們能控制飲食來吸取每天約1000卡路里來維持身體機能 , 其餘日常活運所需的熱量,就會從積存在體內的脂肪來消耗,達到減肥的效果。但不要忘記吸取營養維他命礦物質 等。健康的體重控制 ,才能長久保持不肥。
 


以一杯營養蛋白素的營養為例 :



一杯營養蛋白素 + 250ml 脫脂奶 / 純豆漿的營養成份


熱量 :170 kcal
碳水化合物:22g (52%)
蛋白質:16g (38%)
總脂肪:1g (10%)
鈣:1,000mg
鈉 (鹽):220mg
纖維:2.5g


營養蛋白素含有豐富營養成份,屬於低脂、低熱量、低鹽及高纖維的營養代餐,能攝取充足的蛋白質、維他命及礦物質,可以平衡日常不健康的飲食習慣,有助控制體重。



熱量需要指標
每人每天需要多少熱能是因人而異的,與年齡、性別、工作性質及活動有關。
 
男性
  勞動型 微動型 靜止型
小形骨架 1900 ~ 2100 kcal 1700 ~ 1900 kcal 1500 ~ 1700 kcal
普通骨架 2100 ~ 2300 kcal 1800 ~ 2100 kcal 1600 ~ 1800 kcal
大形骨架 2200 ~ 2400 kcal 2000 ~ 2200 kcal 1800 ~ 2000 kcal
  勞動型:運動員、記者、清潔工人等 微動型 :寫作、售貨員、發育中青少年 靜止型 :學生、文職人士、老人
 
 
女性
  勞動型 微動型 靜止型
小形骨架 (153cm以下) 1500 ~ 1800 kcal 1200 ~ 1500 kcal 1000 ~ 1200 kcal
普通骨架 (156-165cm) 1600 ~ 1900 kcal 1400 ~ 1600 kcal 1200 ~ 1400 kcal
大形骨架 (165cm以上) 1800 ~ 2000 kcal 1600 ~ 1800 kcal 1400 ~ 1600 kcal
  勞動型:運動員、記者、清潔工人等 微動型 :寫作、售貨員、發育中青少年 靜止型 :學生、文職人士、老人


不同年齡,所需的卡路里也不同。
 
10歲      2200 kcal    2100 kcal
13歲 2700 kcal 2400 kcal
16-18歲 3100 kcal 2200 kcal
18-35歲   2800 kcal 2000 kcal
35-55歲 2500 kcal    1800 kcal
55-75歲   2100 kcal    1500 kcal
 
從以上數字可見,發育中的兒童、青少年需要較多熱能;而隨著年齡增長,成人所需的能量會逐漸減少。另一方面,每人每天所需的卡路里亦按氣溫而異,在天氣寒冷的日子,每天所需的卡路里會提高。



活動30分鐘所耗的卡路里
家務: 車衣 190   玩樂: 放狗 130   運動: 划艇器械 420   爬樓梯 141
  鋸木 185     郊遊 120     Spinning(地獄單車) 400   騎馬 138
  劈柴 179     打Game 112     壁球 360   羽毛球 135
  園藝 173     逛街 55     柔道 300   桌球 135
  搬傢俬 160     唱卡啦OK 40     劍擊 300   有氧運動 126
  油牆 137     TV or 電影 36     游泳 273   乒乓球 120
  拖地 133     Shopping 90     打拳 225   快步走 114
  疊被 130             跳繩 224   慢跑 112
  剪草 130   其他: 洗澡 84     仰臥起坐 216   跳舞 102
  洗車 120     搭車坐著 53     足球 210   普通單車 92
  打掃 114     唸書 44     藍球 200   排球 90
  擦窗 93     穿衣服 41     健身舞 190   保齡球 90
  吸塵 70     開車 41     滑雪 177   散步 66
  煮飯 69     工作 38     打網球 176   打高爾夫球 43
  洗碗 68     講電話 33     跑步 176      
  燙衣服 60     搭車站著 33     舉重 165      
  插花 57     睡覺 24     行山 150      
  洗衣服 57             踏步器(1050) 150      
                         



                           
生活節奏
一天所需熱量(卡路里)     肥胖指標BMI (Body Masr Index)
體形 S M L     BMI的計算方法 =
體重(公斤)
青春運動型!!           身高(米) x 身高(米)
有運動的日子 2235 2683 2485     亞洲人BMI比例 <18.5 過輕
沒運動的日子 2093 2558 2325    
18.5 - 22.9
正常
放假懶洋洋 1054 1833 1689    
23 - 24.9
過重
貪玩活動型 !!          
25 - 29.9
肥胖
有運動的日子 1790 2006 2198     >30 癡肥
沒運動的日子 1704 1898 2083                
放假懶洋洋 1504 1698 1883     腰臀指數WHR
文靜悠閒型 !!           WHR的計算方法 :
WHR =
腰圍(吋)  
有運動的日子 1690 1906 2098     臀圍(吋)  
沒運動的日子 1604 1798 1983     標準腰臀指數 女性 : < 0.8
放假懶洋洋 1504 1698 1883     男性 : < 0.9
成熟隱定型!!                      
平日活動量 1604 1798 1983     專家建議:每人每日所進食的kcal
應該比消耗的
kcal少1千!

 






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