Individual entrepreneur details in the contract include mandatory and additional information....
Good day!
Interest, I tell you, is not only something "boring" in mathematics lessons at school, but also an archa-necessary and applied thing in life (found everywhere: when you take out a loan, open a deposit, calculate profit, etc. ). And in my opinion, when studying the topic of "interest" in the same school, extremely little time is devoted to this ().
Perhaps because of this, some people find themselves in not very pleasant situations (many of which could have been avoided if they had time to figure out what was there and how ...).
Actually, in this article I want to analyze the most popular tasks with percentages that just occur in life (of course, I will consider this as much as possible plain language with examples). Well, forewarned means forearmed (I think that knowledge of this topic will allow many to save both time and money).
So, on to the topic...
Option 1: calculating prime numbers in your head in 2-3 seconds.
In the vast majority of cases in life, you need to quickly figure out in your mind how much it will be a 10% discount from some number (for example). Agree, in order to make a purchase decision, you do not need to calculate everything down to the penny (it is important to figure out the order).
The most common variants of numbers with percentages are listed below, as well as what you need to divide the number into to find out the desired value.
Simple examples:
- 1% of the number = divide the number by 100 (1% of 200 = 200/100 = 2);
- 10% of the number = divide the number by 10 (10% of 200 = 200/10 = 20);
- 25% of the number = divide the number by 4 or twice by 2 (25% of 200 = 200/4 = 50);
- 33% of the number ≈ divide the number by 3;
- 50% of the number = divide the number by 2.
Problem! For example, you want to buy equipment for 197 thousand rubles. The store gives a 10.99% discount if you meet any conditions. How can you quickly figure out if it's worth it?
Solution example. Yes, just round these couple of numbers: instead of 197, take the amount of 200, instead of 10.99%, take 10% (conditionally). In total, you need to divide 200 by 10 - i.e. we estimated the size of the discount at about 20 thousand rubles. (with a certain experience, the calculation is done practically on the machine in 2-3 seconds).
Exact calculation: 197 * 10.99 / 100 \u003d 21.65 thousand rubles.
Option 2: use the Android phone calculator
When you need a more accurate result, you can use the calculator on your phone (in the article below I will give screenshots from Android). Using it is quite simple.
For example, you need to find 30% of the number 900. How to do it?
Yes, it's quite simple:
- open calculator;
- write 30%900 (of course, the percentage and the number can be different);
- note that at the bottom under your written "equation" you will see the number 270 - this is 30% of 900.
Below is more complex example. Found 17.39% of the number 393,675 (result 68460.08).
If you need, for example, subtract 10% from 30,000 and find out how much it will be, then you can write it like that (by the way, 10% of 30,000 is 3000). Thus, if 3000 is subtracted from 30,000, it will be 27,000 (which is what the calculator showed).
In general, very handy tool, when you need to calculate 2-3 numbers and get accurate results, up to tenths / hundredths.
Option 3: we calculate the percentage of the number (the essence of the calculation + the golden rule)
It is not always and not everywhere possible to round numbers and calculate percentages in your mind. Moreover, sometimes it is required not only to get some exact result, but also to understand the very "essence of the calculation" (for example, to calculate a hundred/thousand different tasks in Excel).
Let's say we need to find 17.39% of the number 393,675. Let's solve this simple problem...
To remove all the points on "Y", consider the inverse problem. For example, how many percent is the number 30,000 of the number 393,675.
Option 4: calculate percentages in Excel
Excel is good in that it allows you to make fairly voluminous calculations: you can simultaneously calculate dozens of various tables by linking them together. And in general, can you manually calculate the percentages for dozens of items of goods, for example.
Below I will show a couple of examples that are most often encountered.
The first task. There are two numbers, for example, the price of buying and selling. We need to find out the difference between these two numbers as a percentage (how much one is more / less than the other).
For a more accurate understanding, I will give another example. Another problem: there is a purchase price and the desired percentage of profit (let's say 10%). How to find out the selling price. Everything seems to be simple, but many "stumble" ...
Additions on the topic are always welcome...
That's all, good luck!
How to calculate how much I need to eat and where to start?
Let's start very briefly with basic concepts. We learn what the basic exchange is, how to calculate it, why calculate it. What are proteins, fats and carbohydrates. Why do carbohydrate-free diets like the Kremlin do not work and are harmful? What should be the ratio of BJU? How much water to drink? Alcohol is possible?
BX
The basal metabolic rate (BMR) is the minimum amount of calories needed to keep the body alive at a state of complete rest. Simply put, this is the amount of energy (measured in calories) that the body will expend if you sleep all day. The basal metabolism can burn up to 70% of the total calories expended, but this figure varies depending on various factors.
Genetics. Some people are born with a faster metabolism, others with a slower one.
Floor. Men have more muscle mass and less body fat. This means that they have a higher basal metabolic rate. This means that at rest, men spend more energy than women. Plus: the higher the muscle mass of a person, the more energy he spends at rest (lying on the couch) to maintain the function of his body.
Age. As we age, our basal metabolism slows down. After the age of 20, every ten years this figure decreases by an average of 2%.
The weight. The greater the weight of a person, the greater the BRO.
body surface area. This is your height to weight ratio. The greater the total surface area of your body, the higher your BVR.
Tall, thin people have more SBI. If we compare a tall and a short person with the same weight, who consume the same number of calories to maintain weight, then we can notice that after a year the weight is more tall man remains unchanged, but the weight of a person lower can increase by about 7 kg. Body fat percentage. The smaller it is, the larger the SBI. Therefore, women have less SVR than men.
Diet. Starvation or a drastic reduction in the number of calories consumed can reduce the basal metabolic rate by 30%. A low-calorie diet (below 1500 kcal per day) for weight loss can lead to a 20% reduction in BVR.
Hormones. Thyroid hormones have a significant effect on the BVO. Therefore, it would be nice to know if you have thyroid problems (hypo or hyperthyroidism, for example). Even if there is, it’s not scary, it’s all corrected by an endocrinologist and in EXTREMELY rare, if not exceptional cases, a person cannot lose weight due to problems with hormones.
Exercises. Exercise not only affects weight by burning calories, but also helps increase basal metabolic rate by increasing muscle mass.
Short-term factors affecting overall metabolism
The high temperature caused by the inflammatory process, high level stress hormones in the body, as well as an increase or decrease in temperature environment lead to an increase in SVR. Fasting, starvation, or malnutrition lowers BMR. The reduction of the SBI may be the only side effect diets. A low-carb diet will not be as effective as it is in combination with physical activity.
Daily metabolism
The first step towards creating your own diet is to calculate how many calories you burn per day, i.e. Your total daily energy expenditure in calories. Knowing this value will lay the foundation for the formation of your proper nutrition. On average, women need 2000-2100 calories per day, and men need 2700-2900 per day. You need to understand that this is an average figure, the number of calories needed and consumed can vary greatly depending on the lifestyle and activity of a person. For athletes and people with severe physical labor the daily requirement can reach 7000 kcal.
What is your personal basal exchange?
There are two ways to find out. The first one is for the lazy: to find a functional diagnostics room in your city, where the “Body Composition” study is carried out (body weight, basal metabolism, body fat and bone mass, etc. are determined using special equipment). Such studies take from 15 to 30 minutes and are now available in most fitness clubs and medical centers. The advantage of the first will be that you will know exactly the percentage of your muscle and fat mass, and in the future you will monitor how their ratio changes (it can be very useful and visual if your weight does not change significantly, and you began to train correctly and adjusted your nutrition ). And the second way is to read everything below, and calculate it yourself using the formulas.
Methods for determining calorie needs
There are various formulas that you can use to determine your daily calorie requirement. They take into account age, sex, height, weight, lean body mass and activity level. Any formula that takes into account your lean body mass (MMT) will give you the most accurate calculation of your energy expenditure, but even without taking into account MMT, you can still get fairly accurate information. Fast and simple method to determine the need for calories is a calculation based on the total body weight.
Fat burning: 26-29 calories per 1 kg of body weight
Weight maintenance: 33-35 calories per 1 kg of body weight
Weight gain: 40-45 calories per 1 kg of body weight
This is a very simple way to help estimate your calorie needs. But there are obvious disadvantages of this method, because it does not take into account the level of activity and complexion. Extremely active people may require many more calories than this formula indicates. In addition, the greater the muscle mass, the greater will be the need for calories. Since the degree of obesity is not taken into account here, the formula may overestimate the calorie requirement for overweight people. For example, a 50-year-old woman who leads an inactive lifestyle weighs 117 kg, and her total body fat is 34%. She will never be able to lose weight by consuming 3,000 calories every day.
Calculations based on basal metabolic rate
A much more accurate calculation method is to determine the BMR (basal metabolic rate), which uses several factors, including height, weight, age and sex. Then, to determine the daily calorie requirement, the BVR is multiplied by the activity level. Recall that BBI is the total number of calories your body needs to function normally when at rest. This includes heartbeat, respiration, digestion of food, creation of new blood cells, maintenance desired temperature body and all other metabolic processes in your body. In other words, your BEO is all the energy used to keep an organism alive. About 2/3 of the daily calorie requirement is BBI. The intensity of the general exchange can vary significantly among different people, depending on genetic factors. If someone says that he can eat anything and still not get better, this means that this person has a hereditary high intensity of the general exchange. The lowest BVR is during sleep, when the body does not process food. It is worth noting that the greater your lean body mass, the greater your BMR. This is very important information if you want to lose weight. The more muscle you have, the more calories you will burn. Muscles are metabolically active tissues, and even keeping their mass constant requires a lot of energy. Obviously one of great ways to increase the intensity of the basic metabolism is to do bodybuilding, i.e. training aimed at the growth and strengthening of muscle mass.
Harris-Benedict Formula(SBI based on total body weight)
The Harris-Benedict equation is a calorie calculation formula that takes height, weight, age, and gender into account to determine basal metabolic rate (BMR). This makes it more accurate than determining caloric needs based on total weight. The only criterion that is not used here is muscle mass. Thus, this equation will be very accurate for everyone, except for people with excessively large muscle mass (calorie requirements will be underestimated), and obese people (calorie requirements will be overestimated).
Men: BBI = 66.47 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Women: BBI = 655.1 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.68 x age in years)
Example:
You are a woman, you are 30 years old, your height is 167.6 cm, you weigh 54.5 kg, your BBI = 655 + 523 + 302 - 141 = 1339 calories per day
Now you know your BVR and can calculate your daily calorie requirement (DCA). To do this, multiply the BRO by the activity factor using the table below: Activity factors:
Sedentary lifestyle \u003d BOO x 1.2 (do little or no exercise, sedentary work)
Light activity = BOO x 1.375 (light physical activity/sports 1-3 times per week)
Moderately active = BOO x 1.55 (enough physical activity / sports 3-5 times a week)
High activity = BOO x 1.725 (heavy physical activity / sports 6-7 times a week)
Very high activity = SBI x 1.9 (very high daily physical activity/sports and physical work or training twice a day, e.g. marathon, competitions)
Example:
Your BBI is 1339 calories per day, You are moderately active (3-4 times a week), Your activity factor is 1.55 Your daily calorie requirement = 1.55 x 1339 = 2075 calories per day.
The following Ketch-McArdle formula(BMO based on lean body mass) - suitable for people who have done a body composition study!!!
If you have checked and know exactly what your lean body mass is, then you can get the most accurate BMO estimate. The Ketch-McArdle formula takes into account muscle mass and is therefore more accurate than a formula that takes into account only total body weight. The Harris-Benedict equation has separate formulas for men and women, since men tend to have more lean body mass (MMB). Since the Ketch-McArdle formula is based on MMT, it applies equally to both men and women.
Basal metabolic rate (male or female) = 370 + (21.6 x lean body mass (MMT) in kg)
Example:
You are a woman, you weigh 54.5 kg, your total body fat is 20% (10.9 kg fat), your body mass minus fat = 43.6 kg, your BBB = 370 + (21.6 X 43.6) = 1312 calories
To determine your daily calorie requirement (DCR), you simply multiply your BVR by your activity factor:
Example:
Your BOB is 1312 calories, You are moderately active (training 3-4 times a week), Your activity factor is 1.55, Daily calorie requirement = 1.55 X 1312 = 2033 calories
As you can see, the difference between the values calculated by the two formulas is small (2075 calories vs. 2033 calories), since the person we considered as an example has the average size and body composition. The main advantage of the calculation, which takes into account muscle mass, is that it more accurately shows the daily calorie requirement (DVK) for very muscular or, conversely, obese people.
Adjust your calorie intake to match your goal So, you already know your SPK. The next step is to adjust your calorie intake based on your goal. The mathematics of calorie balance is very simple. To keep your weight at the current level, you need to stick to the SPC. If you want to lose weight, you need to create a calorie deficit in the body, to do this, reduce the SPK (or consume the same calories, but increase physical activity). If your primary goal is to gain weight, you need to increase your calorie intake. The only thing that distinguishes weight loss and weight gain diets is the amount of calories consumed.
Negative calorie balance is the most important factor for weight loss Calorie counting is not just important, it is the most main factor with weight loss. If you consume more calories than you expend, you will not lose weight, no matter what foods you eat. Some foods are stored as fat more easily than others, but always keep in mind that too much of anything, even " healthy food", will accumulate in the form of fat deposits. You cannot change the laws of thermodynamics and energy balance. In order to burn fat, the body must be in a calorie deficit. This will force your body to use stored fat to make up for the energy deficit. At 0.5 A pound of body fat contains 4500 calories If you create a 4500 calorie deficit in a week through diet, exercise or a combination of both, you will lose 0.5 kg of weight If you make a 9000 calorie deficit in a week you will lose 1 kg. calories can be created through diet, exercise, or, best of all, a combination of both. Since we have already calculated the calorie reduction from exercise (using the activity factor), the deficit we are talking about is exactly the one that should be obtained from the diet.
Calorie deficit limit: how much can be considered the maximum allowable? Everyone knows that if you reduce the amount of calories consumed too much, then the metabolic rate will slow down, the thyroid gland will reduce the production of hormones and muscle mass will begin to decrease. How much do you then need to reduce the number of calories? There is definitely a limit below which calorie reduction can have Negative consequences for good health. For weight loss, it is recommended that you reduce your calorie intake by at least 500, but not more than 1,000 calories, compared to the SPK. For some people, especially those who are thin, 1,000 calories may be too much of a deficit. The American College of Sports Medicine does not recommend calorie intake below 1200 per day for women and 1800 per day for men. But even these numbers are very small. It is best to determine the safe level of a calorie deficit based on your weight and DVK (daily calorie requirement). Reducing your calorie intake by 15-20% of your SPK is very good start. Sometimes you may need a larger deficit, but then it is best to increase physical activity while maintaining the calorie deficit at the same level.
Example 1:
Your weight is 54.5 kg Your SPK is 2033 calories Calorie deficit for weight loss is 500 Your optimal calorie intake for weight loss is: 2033 - 500 = 1533 calories
Example 2:
Your caloric deficit for weight loss is 20% of the SPK (20% of 2033 = 406 calories) Your optimal calorie intake for weight loss = 1627 calories
A positive calorie balance is essential to build muscle If you want to build muscle and become more muscular, you must consume more calories than you burn in a day. But you can't do it without bodybuilding. Only in this case, the excess calories will be used to create new muscle tissue. Once you have determined your SPK, the next step is to increase your calories enough so that you can gain weight. This is the basic law of energy balance: to build lean body mass, you must eat a positive calorie balance diet.
The starting point for weight gain should be a 300 to 500 calorie increase in SPK per day. Or you can add 15-20% of your SPK. Example: Your weight is 54.5 kg Your SPK is 2033 calories.
In order to gain weight, you need 15-20% more calories than your SPK = 305…406 calories Your optimal calorie intake for weight gain is 2033 + (305…406) = 2338…2439 calories
Change your calorie intake gradually
It is not recommended to make drastic changes to your diet. If, after calculating the DCR (daily calorie requirement) and adjusting it to your goal, you realize that right amount calories is significantly different from your current level of consumption, then you definitely need to change the number of calories gradually. For example, you determined that the optimal number of calories consumed per day should be 1900, but before that your level was only 900 calories per day. If you drastically increase your calories, your metabolism will slow down. A sharp jump to 1900 calories per day can cause an increase in body fat, because your body is already accustomed to consuming less and a sudden increase in calories will contribute to obesity. Most The best way– Over 3-4 weeks, gradually increase the number of calories consumed from 900 to 1900. This will allow your body to adapt and speed up your metabolism.
Measure your results and adjust your calories
The calculations that will help you find the right amount of calories to consume are very simplified and are only needed so that you know where to start. You will need to keep a close eye on your progress to make sure it's the right level for you. To make sure you are on the right way, you will need to monitor the number of calories consumed, body weight and percentage of body fat. Body weight and body fat percentage should be monitored in order to see how your body reacts to a change in diet. If you find that you are not getting the desired result, adjust the number of calories consumed and the level of activity.
nutrient classes. What are proteins, fats and carbohydrates? Why do we need a balanced combination of these elements?
six classes nutrients:
1. Carbohydrates
2. Fats
3. Proteins
4. Minerals
5. Vitamins
6. Water
Omit vitamins and minerals. Let's start with water. Do not drink food immediately with water. Drink water at least 30 minutes before and after meals. We drink at least a liter of clean water a day (up to 2.5 liters you can drink water if you want, while tea, coffee, juices do not count in the volume of drinking, water is only pure drinking water). Drinking during a workout is POSSIBLE and NECESSARY. From this they do not get fat and do not overgrow with fat. As soon as we feel thirsty, we drink water.
PROTEINS, FATS AND CARBOHYDRATES
PROTEINS:- the main structural component of the cell
- are used for "Repair", development and preservation of body tissues
- is a source of formation of HEMOGLOBIN, ENZYMES and many HORMONES
- serve as a source of antibodies to prevent disease
- are a source of energy
For human development and the implementation of metabolic processes in his body, 22 amino acids are needed. Of these, 11 or 12 are called essential amino acids, since the body synthesizes them itself, the remaining 8 or 9 are called essential amino acids, because they are not synthesized in our body, but come from food. In the absence of one of the essential amino acids in the diet, the formation of proteins containing this amino acid, which are necessary to maintain tissue composition, stops. A food source of proteins that contains all the essential amino acids is called a COMPLETE PROTEIN. These are meat, fish, poultry, eggs and milk. The proteins found in vegetables and grains are called incomplete because they do not contain all the essential amino acids. Vegetarians may disagree with this. Before switching to a vegetarian diet, you should read the relevant literature and consult a specialist.
How much protein is needed?
Research has shown that on average required amount protein ranges from 0.8 to 2.4 grams. per kg of body weight. If your goal is to gain muscle mass, you need to consume from 2 to 2.4 grams of protein per kg. your weight. But no more than 2.4 grams per kg! Excessive intake of proteins can negatively affect health, as the workload on the kidneys increases - it is necessary to excrete unused amino acids.
So, protein products include: meat, fish, poultry, dairy products, eggs. Learn to carefully read labels on products, especially dairy products (sweet curd or yogurt - with great difficulty can be attributed to protein products, there is a wild amount of carbohydrates, and protein is only 3-5 grams, so we buy pressed cottage cheese in packages - it contains more protein and less carbohydrates, fat content not more than 5-9%). It is better to buy "live" products with a short shelf life (for example, open milk cannot stand in the refrigerator and does not spoil for two weeks).
CARBOHYDRATES:
- the main source of energy
- regulate the metabolism of proteins and fats
- are the ONLY source of energy for the nervous system
- are a source of glycogen synthesis in the liver and muscles
To carbohydrate foods: cereals, pasta, pasta, bread, flour products, milk, sugar, honey, fruits, dried fruits, vegetables (there are starchy vegetables especially rich in carbohydrates - potatoes, carrots, beets, and there are also practically carbohydrate-free ones - cucumber, broccoli and other), alcohol (also a high-carbohydrate product, and the higher the degree, the more sugar it contains. Be careful if you want to dry yourself by drinking a bottle of wine daily - it is unlikely to work). Almost pure carbohydrates are refined sugar, refined molasses and cereal starch. Only carbohydrates are mainly found in various sweets - honey, jelly, sugary drinks, sweets.
Carbohydrates are divided into simple and complex.
Simple carbohydrates are high glycemic index. Fast carbohydrates have a very high rate of absorption from the gastrointestinal tract, so they cause an immediate rise in blood sugar levels and a significant release of insulin. Insulin reduces blood sugar by turning it into fat. Sometimes this leads to a drop in sugar levels below normal and the onset of carbohydrate hunger. As a result, a person again consumes sweets, thus, there is vicious circle which leads to obesity. We remove simple carbohydrates after 14 hours of the day. Simple carbohydrates include (buns, white flour products, chocolate, sweets, jams, sugar and sugary foods, bananas and starchy vegetables and sweet fruits, all sweet drinks, including juices).
Complex carbohydrates- their assimilation occurs gradually, as energy is consumed in the body. At least 50% of your daily calorie intake should be carbohydrates. It is most important to take complex carbohydrates before starting a workout in an amount of at least 40 g. They are absorbed slowly, over several hours, and evenly saturate the blood with glucose, which ensures a constant blood sugar level. Your stamina will increase and fat will be better burned when you consume slow carbohydrates immediately before the start of your workout. Slow carbs keep energy levels steady and help keep you feeling full longer after a meal. They can also reduce your calorie intake, which will help you lose weight, but still have enough energy for training. Slow carbohydrates include: durum wheat pasta, whole grain bread, cereals (note: it is better to replace white rice with brown, and completely refuse semolina), non-starchy vegetables (cabbage, beans, spinach, zucchini, tomatoes, cucumbers), legumes and soy (they can also be attributed to protein products), fruits (apples, pears, grapefruits).
What about "no carbs"? A harsh diet low-calorie and low-carbohydrate diet leads to the fact that most of weight loss is due to water loss, not fat loss. Such diets limit the intake of carbohydrates, leading to the depletion of their reserves in the body. The transition of the body to use free fatty acids as an energy source can lead to ketosis, which further increases the loss of water. It is optimal to reduce body weight by 500 g-1 kg per week.
FATS:- are an integral part of cell membranes and nerve fibers
- the main source of energy at rest (up to 70%)
- envelop the main organs of the body (protective function)
- all steroid hormones are formed from cholesterol
- provide absorption of fat-soluble vitamins and transport them throughout the body
- the subcutaneous layer of fat provides heat retention in the body
Fats are found in both carbohydrate and protein foods. Fats are saturated and unsaturated. Animal fats contain more saturated fat than vegetable fats (with the exception of palm and coconut oils, which are also saturated). A significant intake of saturated fat can lead to cardiovascular disease and cancer. The recommended fat intake is 30% of total calories (of which no more than 10% is saturated fat). In order not to exceed the recommended 30%, choose foods containing no more than 3 grams of fat per 100 kcal. Forget about frying in butter and lard.
Separately, a few words about oils. Useful: olive oil, sesame oil, linseed. In extreme cases, you can also the usual sunflower oil use. It is better to add oils to salads without exposing them to heat treatment and heating, that is, it is better not to fry anything (especially in butter). A day for 1 tablespoon of oil in a salad - you can. Nuts also contain a lot of fat. Of the nuts, the most useful are almonds, then walnuts and Brazilian ones. You can afford 6-9 pieces a day. There are controversial opinions about peanut butter, some people eat it in large quantities, hoping for a low carbohydrate content, others do not eat at all, knowing that peanuts are one of the most genetically modified foods in the world. Decide for yourself.
BASIC PRINCIPLES OF HEALTHY DIET
Fractional nutrition: 5-7 meals a day. The volume of food for women and children is 200-250 gr, for men 300 gr, if it is difficult to weigh food, then we focus on the size of our palm (1 palm = 1 serving size).
The basis of a healthy diet: seasonal vegetables, fruits, low-fat dairy products, cereals, meat, fish, eggs, poultry (preferably white meat - breast, it has less fat), whole grain flour products (bread, pasta), nuts.
All products are preferably steamed, boiled, grilled without oil, stewed or baked.
It is better not to eat fresh vegetables and fruits at night, they cause fermentation (if there is no discomfort, then eat). In no case do we drink freshly squeezed juices (as well as sports cocktails and vitamins) on an empty stomach. We drink them during meals or after 30 minutes.
Can you eat mushrooms? If you like, you can add a small amount of fresh or frozen mushrooms to dishes. Salted or pickled mushrooms are best eaten no more than once a month. Food pairings: Protein foods are great with low-carb vegetables, fiber (for example, a combination of fish + salad from fresh / stewed vegetables- great), you can combine protein foods with carbohydrates (meat + rice / pasta - but this takes longer to digest and can cause a feeling of heaviness in the stomach, fermentation or bloating).
Fats go well with both carbohydrates and proteins (for example, nuts can be added to cottage cheese).
Reduce or eliminate alcohol intake.
- It's better to give up:
- all canned foods
- sweet dairy products (wonderdogs, yoghurts with sweeteners, etc.), processed cheeses
- sugary drinks (soda and juices in packages)
- muffins (all white flour products) and confectionery products (including cookies, cakes, "low-calorie and diet" cakes/rolls/chocolates for diabetics). If you like bread, eat pita bread or rye, black bread
- sausages, ham, sausages
- cereals with the addition of identical natural fillers (in general, all products with the addition of these fillers)
- everything with monosodium glutamate (E 326)
- fast food
- mayonnaise
- fried dishes, all in batter
- dumplings, manti, dumplings (if you can’t deny yourself and don’t suffer from overweight, then eat homemade sometimes)
So, the ratio of B, W and Y:
Y50% - B20% - W30% for the layman. In winter, you can make a shift from carbohydrates towards fats by 5%.
There are many programs - food diaries for smartphones and computers that independently calculate the amount and ratio of BJU in the diet. We also calculate the calorie content of food. All products are weighed raw, the calorie content and the ratio of BJU in the same product can vary significantly depending on the method of preparation (for example, chicken breast fried in breading per 100 gr - kcal 155, proteins 20 gr, fats 4.1, carbohydrates 9.8; boiled chicken breast per 100 g - kcal 133, proteins 25.38; fats 3, 37; carbs 0.38), so carefully choose and diary exactly what you cooked and ate.
Sincerely, Sergey Badyuk.
The results of BMI calculations are not suitable for assessing the weight of professional athletes, pregnant women, as well as people suffering from edema and other disorders that lead to misjudgment initial data.
Weight ranges in this calculator are calculated taking into account height, according to the methodology of the World Health Organization (WHO).
The very method of estimating weight by BMI is intended for the primary detection of underweight or excess weight. Obtaining an estimate different from the norm is the reason for contacting a nutritionist and endocrinologist in order to conduct an individual weight assessment and make recommendations for its correction, if necessary.
The range of ideal weight (norm) shows at what weight the probability of occurrence and recurrence of diseases associated with overweight or underweight is minimal. In addition, as practice shows, a person with normal weight looks not only healthy, but also the most attractive. If you adjust your weight, it is highly recommended not to go beyond the norm, in order to avoid health problems.
About weight categories
underweight usually an indication for increased nutrition; consultation with a dietitian or endocrinologist is also recommended. This category includes people who are malnourished or have a disease that leads to weight loss.
Underweight is also typical of professional models, gymnasts, ballerinas or girls who are overly fond of weight loss without the control of a nutritionist. Unfortunately, this can sometimes lead to health problems. Therefore, weight correction in this range should be accompanied by regular medical supervision.
Norm shows the weight at which a person has the maximum chance of staying healthy as long as possible, and, as a result, beautiful. Normal weight is not a guarantee of good health, but it significantly reduces the risk of disorders and diseases caused by overweight or underweight. In addition, the owners of normal weight, as a rule, are in good health even after intense physical exertion.
Preobesity speaks of being overweight. A person in this category often has some signs associated with excess weight (shortness of breath, increased blood pressure, fatigue, fat folds, dissatisfaction with the figure) and has every chance of moving into the category of obesity. AT this case slight correction of weight to normal, or to values close to it, is recommended. It also does not hurt to consult a nutritionist.
Obesity- an indicator of chronic disease associated with excess body weight. Obesity invariably leads to problems with the cardiovascular system and significantly increases the risk of acquiring other diseases (diabetes, hypertension, etc.). Obesity is treated exclusively under the supervision of a nutritionist or endocrinologist, and only after the necessary tests have been carried out and its type has been determined. It is not recommended to engage in uncontrolled diets and serious physical exertion for obesity, as this can provoke additional problems.
Answers on questions
What is the ideal weight for me?
The calculator calculates a weight range that is ideal for you based on your height. From this range, you are free to choose any specific weight, depending on your preferences, beliefs and requirements for the figure. For example, adherents of a model figure tend to keep their weight on the lower border.
If your priority is health and longevity, then ideal weight calculated on the basis of medical statistics. In this case, the optimal weight is calculated based on a BMI of 23.
Can you trust the resulting estimate?
Yes. Adult weight estimates are based on the results of authoritative research by the World Health Organization (WHO). Weight assessment from birth to 18 years is made on a separate basis. special technique also developed by WHO.
Why is gender not taken into account?
The BMI of adults is assessed in the same way for both men and women - this is justified by the results of statistical studies. At the same time, for weight assessment, gender and age are of fundamental importance.
Some other weight calculator gives a different result. What to believe?
Exist great amount calculators designed to estimate weight based on height and gender. But their formulas, as a rule, were developed in the last century by individuals or groups based on criteria that are unknown to you or do not suit you (for example, formulas for evaluating athletes).
The WHO recommendations used in this calculator are based on common modern people, taking into account the conditions of modern life, the achievements of medicine and based on recent observations of the population of all the continents of the planet. Therefore, we trust only this technique.
I think the result should be different.
Evaluation is based solely on the height and weight you provide (and age and gender for children). In case of unexpected results, please double-check all entered data. Also, make sure that you do not belong to any of those whose weight cannot be assessed through the body mass index.
My result is underweight, but I want to lose more weight
There is nothing unusual in this, many professional models, dancers, ballerinas do just that. However, in this case, it is recommended to lose weight only under the supervision of a nutritionist and endocrinologist, so as not to harm your health. if it means something to you.
My result is normal, but I consider myself fat (or thin)
If you have concerns about your figure, then we recommend that you go in for fitness, having previously consulted a good nutritionist.
Please note that some elements of the figure are almost impossible to correct only with the help of fitness, exercise, diet, or a combination of both. Your goals should be analyzed by an experienced doctor in order to assess their reality, consequences and prescribe only the right procedures.
My result is pre-obesity (or obesity), but I do not agree with this
If you are an athlete with increased muscle mass, then BMI weight assessment is simply not intended for you (this is mentioned in). In any case, for an accurate individual weight assessment, contact a nutritionist - only in this case you will receive an authoritative result with a doctor's seal.
Why am I considered too thin or fat even though my weight is normal?
Pay attention to the personality and weight of those people who bother you. As a rule, they judge exclusively by themselves: subjectively. Fat people always consider thin people to be skinny, and thin people consider fat people to be fat, moreover, both of them can have a healthy weight. Take into account and social factors: try to exclude or stop those judgments in your address that are based on ignorance, envy or personal hostility. Only an objective assessment of BMI is worthy of trust, which clearly indicates the norm, excess or deficiency of mass; and trust your anxieties about the figure only to supportive people of your weight category or a doctor.
How to calculate body mass index (BMI)?
It is necessary to divide the weight indicated in kilograms by the square of the height indicated in meters. For example, with a height of 178 cm and a weight of 69 kg, the calculation will be as follows:
BMI = 69 / (1.78 * 1.78) = 21.78
The online calculator of daily calorie and BJU will help you understand what rate is needed to maintain shape, gain weight or lose weight. Specify your parameters, choose a lifestyle and a goal. The system will do the calculation automatically!
From the size of the room (more on that below) and from the design. One roll is usually 10 meters. If the wallpaper is plain and the ceiling height is 2.5 meters, you can cut the roll into four strips. If the pattern has to be customized, there will be three stripes.
stroyday.ruNo alignment of the pattern: the roll is simply cut into the desired number of panels. Usually this plain wallpaper, wallpaper with an abstract pattern or vertical stripes.
stroyday.ru The pattern will have to be aligned horizontally so that adjacent stripes start with the same elements. And here everything will depend on the height of the rapport - the distance through which the pattern repeats (indicated on the label). In the worst case, you will have to throw out almost the entire height of the rapport, so when calculating it, you need to add it to the height of the ceiling.
stroyday.ru The pattern is located diagonally, so each canvas is shifted. As a rule, half rapport. In this case, the height of the rapport and the amount of offset must be added to the height of the ceiling: you will find both numbers on the label.
How to calculate the number of wallpapers using tables
This is ideal if the room is square or if the wallpaper does not need to be adjusted. You only need the area of \u200b\u200bthe room and the height of the ceiling.
Quantity calculation narrow wallpaper (width - 53 cm, length - 10 meters).
repair-finish-m.ru Quantity calculation wide wallpapers (width - 106 cm, length - 10 meters).
repair-finish-m.ru How to calculate the number of wallpapers mathematically
If the room has complex shape, there are bends and niches, it is better to count along the perimeter. To do this, add the lengths of all the walls. Window and doorways less than 60 cm wide are treated as flat wall, wider ones are excluded from . The resulting value is rounded up.
Example: 2.75 m + 3 m + 0.4 m + 2.85 m + 4 m + 0.65 m = 13.65 m ≈ 14 m.
Then you need to determine the number of strips: divide the perimeter by the width of the roll. Let's go back to our example: 14 m / 1.06 m = 13.2. Rounding up - 14 canvases of wide wallpaper. For narrow wallpapers: 14 m / 0.53 m = 26.4. That is 27 bands.
Now you need to determine how many strips can be obtained from one roll: the length of the roll must be divided by the length of the strip. And there can be three options:
- If the wallpaper does not require adjustment, the length of the strip is equal to the height of the ceiling. 10 m / 2.75 = 3.6 ≈ 3.
- If the wallpaper is with a straight joint, the length of the strip is equal to the sum of the ceiling height and the rapport height (0.6 m). 10 m / (2.75 + 0.6) = 2.9 ≈ 2.
- If the wallpaper is with a combined joint, the length of the strip is equal to the sum of the ceiling height, the repeat height (0.6 m) and the offset value (0.3 m). 10 m / (2.75 + 0.6 + 0.3) = 2.7 ≈ 2.
The last step: we divide the number of strips we need by the number of strips in the roll. If the wallpaper is wide, 14 should be divided by 3 or 2. If narrow, divided by 3 or 2 will need 27 stripes.
How to calculate the number of wallpapers using services and applications
Most fast way, if you know the parameters of the room, and the easiest, if you are not friends with mathematics. There are plenty of wallpaper calculators on the web, here are just a few good ones.
- Wallpaper calculator from calc.by. It counts both by area and perimeter, allows you to exclude door and window openings from the calculation. You can also set the width and footage of the roll.
- Wallpaper calculator from calc.ru. Calculates the perimeter. Helps determine how much wallpaper and glue is needed.
- Wallpaper calculator from remont-online.com. First, the configuration of the room is selected, then the width of the walls and wallpaper is driven in. You can also specify the price per roll to find out the final cost of pasting.
If you are already in the store, use the application for calculations. Here are two free ones with a good rating. non-food products of good quality, not subject to return or exchange, there are Decoration Materials. But we are talking only about goods sold by the meter.
In other words, if you don't like the wallpaper, you can take it back to the store. All rolls. In this case, the seller will offer you a similar product, and if there is none, you can write a request for a refund.
It will be problematic to return one or two extra rolls after. But large stores usually go to meet customers. After all, they buy wallpapers in large quantities, and plus or minus one roll does not particularly affect the sale. Customer loyalty is more valuable.
Just in case, check the terms of the return before buying.
