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Сколько калорий нужно девушке 16 лет: расчет и меню
help_outlineУсловие задачи
Реши задачу: девушке 16 лет худощавого телосложения рост 162 сколько калорий в день надо для обычной жизни и для набора массы и примерный процентов бжу для этих режимов. таблица рекомендуемого потребления продуктов в день примерно для девочек 16 лет составь примерное меню на неделю.
lightbulbКраткий ответ
Для девушки 16 лет, ростом 162 см и худощавого телосложения, для поддержания веса требуется около 1247 калорий в день (без учета активности). Для набора массы это число нужно увеличить на 200-300 калорий.
Подробное решение
Давайте разберем этот вопрос подробно, чтобы было удобно переписать в тетрадь.
Сколько калорий нужно 16-летней девушке худощавого телосложения ростом 162 см?
Для начала, определим базовый обмен веществ (БОВ) – это количество калорий, которое организм тратит в состоянии покоя для поддержания жизнедеятельности. Используем формулу Миффлина-Сан-Жеора, которая считается одной из наиболее точных:
\[
\text{БОВ} = (10 \times \text{вес в кг}) + (6.25 \times \text{рост в см}) - (5 \times \text{возраст в годах}) - 161
\]
Предположим, что худощавое телосложение означает вес около 45-50 кг. Возьмем среднее значение 47.5 кг.
\[
\text{БОВ} = (10 \times 47.5) + (6.25 \times 162) - (5 \times 16) - 161
\]
\[
\text{БОВ} = 475 + 1012.5 - 80 - 161
\]
\[
\text{БОВ} = 1246.5 \text{ калорий}
\]
Теперь учтем уровень физической активности. Для "обычной жизни" (умеренная активность, например, школа, прогулки, легкие тренировки 1-3 раза в неделю) используем коэффициент активности 1.375.
Калории для обычной жизни:
\[
\text{Калории} = \text{БОВ} \times \text{Коэффициент активности}
\]
\[
\text{Калории} = 1246.5 \times 1.375
\]
\[
\text{Калории} \approx 1714 \text{ калорий в день}
\]
Для набора массы нужно создать профицит калорий, то есть потреблять больше, чем тратится. Обычно это +300-500 калорий к поддерживающему уровню.
Калории для набора массы:
\[
\text{Калории для набора массы} = \text{Калории для обычной жизни} + 300 \text{ калорий}
\]
\[
\text{Калории для набора массы} = 1714 + 300
\]
\[
\text{Калории для набора массы} \approx 2014 \text{ калорий в день}
\]
Округлим значения для удобства:
* Для обычной жизни: около 1700-1800 калорий в день.
* Для набора массы: около 2000-2100 калорий в день.
Примерный процент БЖУ (белки, жиры, углеводы) для этих режимов:
1. Для обычной жизни (поддержание веса):
* Белки: 15-20% (около 1.2-1.5 г на кг веса)
* Жиры: 25-30% (около 0.8-1 г на кг веса)
* Углеводы: 50-60%
2. Для набора массы:
* Белки: 20-25% (около 1.5-2 г на кг веса) – для роста мышц
* Жиры: 25-30% (около 0.8-1 г на кг веса) – для энергии и гормонального баланса
* Углеводы: 45-55% – основной источник энергии для тренировок и роста
Таблица рекомендуемого потребления продуктов в день для девочек 16 лет (примерно):
| Группа продуктов | Количество в день | Примеры |
| :---------------- | :------------------ | 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