Izinto eziyi-10 Ongazazi Ngamakhalori

-Delile

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Ama-calories athola i-rap embi. Sibasola ngakho konke - kusuka ekusenzeni sizizwe sinecala ngokujabulela i-fudge sundae enamantongomane angeziwe ngendlela ama-jean wethu alingana ngayo (noma angahambani, njengoba kungenzeka).

Noma kunjalo, ukukhombisa amakhalori kufana ne-oxygen engaphefumuli kahle: Akunakwenzeka ukuthi uphile isikhathi eside ngaphandle kweyodwa. "Amakhalori aphehla umzimba. Siyawadinga, njengoba kufanele sikujabulele ukudla okuwanikezayo," kusho uJohn Foreyt, Ph.D., umqondisi weNutrition Research Center eBaylor College of Medicine eHouston kanye nochwepheshe ekuphathweni kwesisindo. . "Akukho lutho olubi noma imilingo ngama-calories, yikho nje ukuthi isisindo somzimba sehlela ku-equation elula yama-calories (kusuka ekudleni) uma kuqhathaniswa nama-calories aphume (njengokuvivinya umzimba)."

Nazi izimpendulo zesikhumba sangempela kusuka kochwepheshe kuya emibuzweni eyi-10 ebuzwa njalo kakhulu mayelana nama-calories, nokuthi yini okudingeka ukwazi ngempela ukunciphisa umzimba.

1. Liyini ikhalori?

"Njengekota isilinganiso somthamo futhi i-intshi isilinganiso sobude, ikhalori isilinganiso noma iyunithi yamandla," kuchaza umcwaningi wezokudla uDkt Kelly Brownell, Ph.D., uprofesa wezengqondo eYale University e New Haven, Conn., Nombhali we Uhlelo LOKUFUNDA lokuphathwa kwesisindo (I-American Health Publishing Co, 2004). "Isibalo sama-calories ekudleni okudlayo yisilinganiso senani lamayunithi wamandla okuhlinzekwayo ngokudla." Lawo mayunithi wamandla asetshenziswa umzimba ukuze aqhubekisele phambili umsebenzi womzimba kanye nazo zonke izinqubo ze-metabolic, kusukela ekugcineni ukushaya kwenhliziyo yakho nokukhula kwezinwele kuya ekwelapheni idolo eliklwetshiwe nokwakha imisipha.

Izakhi ezine kuphela zamakholori okuphakela ukudla: amaprotheni nama-carbohydrate (ama-calories ayi-4 ngegramu ngalinye), utshwala (ama-calories ayi-7 ngegramu ngalinye) namafutha (ama-calories ayi-9 ngegramu ngalinye). Amavithamini, amaminerali, ama-phytochemicals, i-fiber namanzi akunikezi ama-calories.

2. Ngibala kanjani ukuthi mangaki amakhalori okufanele ngiwanciphise ukuze nginciphise isisindo?

Okokuqala, udinga ukwazi ukuthi mangaki amakhalori owasebenzisayo njengamanje. Ungakuthola lokho ngokugcina iphephabhuku lokudla: ukulandela ngomkhondo amakhalori wakho konke okudlayo ngesikhathi kufaka okungenani izinsuku ezimbili zamasonto kanye nosuku olulodwa lwempelasonto (ngoba abantu bavame ukudla ngokuhlukile ngezimpelasonto). Thola ukubalwa kwekhalori kwento ngayinye yokudla (bheka umbuzo 3), bese ubala inani lamakholori esewonke bese uhlukanisa ngenani lezinsuku ozilandelele ozitholile ukuthola isilinganiso sakho sansuku zonke.

Noma ungalinganisela cishe isilinganiso sakho sokudla kwekhalori ngokusebenzisa le fomula: Uma uneminyaka engama-30 noma ngaphansi, phindaphinda isisindo sakho ngo-6.7 bese ufaka u-487; abesifazane abaneminyaka engama-31-60 kufanele baphindaphinde isisindo sabo ngo-4 bese bengeza u-829. Bese, phinda isamba ngo-1.3 uma uhlezi (ungaphumeleli nhlobo), 1.5 uma umatasa kancane (funda kathathu ukuze amahlandla amane ngeviki ihora elilodwa), 1.6 uma usebenza ngokulingene (sebenzisa amahlandla amane kuya kahlanu ngeviki ngehora elilodwa) noma u-1.9 uma ukhuthele kakhulu (sebenza cishe zonke izinsuku ngehora elilodwa).

Uma usukwazi ukuthi mangaki amakhalori owadlayo ngosuku, zama uhlelo lukaForeyt luka-100/100: "Ukwehlisa amakhilogremu ambalwa ngenyanga, sika amakhalori ayi-100 ekudleni kwakho kwansuku zonke bese ufaka amakhalori ayi-100 ekusebenziseni lokhu. Lokhu kulula njengokuqeda pat yebhotela kucezu lwethosi nokuhamba imizuzu engama-20 nsuku zonke, "uyaphawula.

3. Ngiwathola kanjani amakhalori ezithelo, imifino nokunye ukudla ngaphandle kwelebula yokudla?

Kunenqwaba yezincwadi zokubala ikhalori emakethe. Bheka uCorinne Netzer's Incwadi Ephelele Yokudla Ibala, Uhlelo lwesi-6 (Dell Publishing, 2003). Ungathola futhi imininingwane efanayo mahhala kuwebhu. Enye yezingosi zethu esizithandayo yi-database yoMsoco wezoLimo eku-inthanethi yezakhi zomzimba ku-www.nal.usda.gov/fnic/foodcomp/search/.

Sebenzisa lawa mathuluzi ngokuzikhandla ukuze ulandelele, futhi emavikini ambalwa uzokwazi ukukala ukuthi mangaki amakhalori ezingxenyeni ojwayele ukuzidla. Lokho kumane nje kuyindaba yokwehlisa lezo zingxenye ukunciphisa umzimba.

4. Iliphi izinga eliphansi kakhulu, kodwa eliphephile, lekhalori engingehlisela kulo lapho ngizama ukwehlisa isisindo?

"Abesifazane akufanele badle ama-calories angaphansi kuka-1 200 ngosuku," kuxwayisa uBrownell. Eqinisweni, ukudla okungaphansi kwama-calories ayi-1 000 ngosuku (okubizwa ngokuthi ukudla okunama-calorie aphansi kakhulu noma i-VLCD) kwandisa ubungozi bakho bamatshe enyongo nezinkinga zenhliziyo futhi kufanele kulandelwe kuphela abantu abakhuluphele ngaphansi kokuqondisa kukadokotela. Nakuba ungehlela ku-1,200 kilojoule ngosuku futhi uphile, ukwenza kanjalo akuwona umqondo ohlakaniphile. Ukuthola i-caloric engadluli ubuncane kungaveza imiphumela esheshayo, kepha futhi kungakushiya ungenalutho futhi ungakwazi ukuzivocavoca (ukhiye wokugcina amakhilogremu uvaliwe), futhi kungaholela ekulahlekelweni yimisipha kanye nasekunciphiseni komzimba wakho. Ngisho noma ukuqaphela lokho okudlayo, ukudla kwansuku zonke kwama-kilojoule angu-1,200 kungase kukunciphise ezakhamzimba ezibalulekile njenge-calcium ne-folate.

Ukubheja kwakho okuhle kakhulu: Ngaleyo ndlela uzohlala uphilile futhi usenamandla empilo esebenzayo.

5. Ingabe ama-calories avela emafutheni ukhuluphele kakhulu kunama-calories avela kuma-carbohydrate namaprotheni?

Yebo. "Amafutha okudla agcinwa kalula njengamafutha omzimba, ngoba umzimba kufanele usebenze kanzima ukuguqula ama-carbohydrate namaprotheni kumafutha [omzimba], kuyilapho amafutha adliwayo angagcinwa njengoba enjalo. Lowo msebenzi owandisiwe ulingana nokulahleka okuncane kwama-calories," kusho URobert H. Eckel, MD, uprofesa wezokwelapha e-University of Colorado Health Sciences Center eDenver nosihlalo woMkhandlu Wezempilo WaseMelika Wezempilo, Umsebenzi Wokuzivocavoca umzimba kanye neMetabolism. Lapho i-pat yebhotela enekhalori engu-100 ingena ohlelweni lwakho, umzimba wakho ushisa amaphesenti angu-3 amakholori awo ukuze uguqule ube ngamafutha omzimba. Kodwa uhlelo lwakho lusebenzisa amaphesenti angu-23 amakholori kuma-carbs namaprotheni ukuwaguqula abe amafutha ukuze agcinwe. Lokho kusho, abukho ubufakazi bokuthi amafutha okudla agcinwa kunoma yiliphi inani elikhulu njengamafutha omzimba kunama-carbs noma amaprotheni uma ulinganisa ama-calories nama-calories ngaphandle. Ukudla ngokweqile kuseyinkinga - kumane nje ukuthi kulula kakhulu ukudla ngokweqile ukudla okunamafutha ngoba kuyimithombo egxile kakhulu yamakhalori.

Kepha qiniseka ukuthi awusiki wonke amanoni. Kudingeka okuncane emisebenzini yomzimba, njengokufakwa kwe-vitamin. Futhi amafutha e-monounsaturated - uwoyela womnqumo, amantongomane, ukwatapheya - atholakale enenzuzo empilweni yenhliziyo.

6. Ingabe nginciphisa ama-calories noma amafutha ukuze nginciphise umzimba?

Sika kokubili ukuze uthole imiphumela engcono kakhulu. "Kulula kakhulu ukukhawulela ama-calories lapho usika amafutha, ngenkathi usika izinsiza zamafutha ekwehliseni isisindo kuphela uma kuhambisana nokwehla kwama-calories," kuchaza uBrownell. I-National Weight Control Registry - iphrojekthi eqhubekayo e-University of Pittsburgh nase-University of Colorado - ithole ukuthi ama-dieters agcina isisindo esingamakhilogremu angama-30 noma ngaphezulu kwesisindo isikhathi esingaphezu konyaka baphumelela ngokwengxenye ngokunciphisa amakhalori abo cishe 1,300 ngosuku nokugcina amafutha cishe kumaphesenti angama-24 wama-calories.

7. Ingabe ama-calories asuka emafutheni agcwele athatha isikhathi eside ukuvutha kunama-calories asuka emafutheni angagcwele unsaturated?

Cishe cha. Izifundo ezimbalwa, ikakhulukazi ezilwaneni, zithole ukuthi amafutha e-monounsaturated kumantongomane neminqumo angashisa ngokushesha okukhulu kunamafutha agcwele. "Wonke amafutha ahlanganiswa ngendlela ehlukile, kepha umehluko mncane kakhulu ukuthi ukushintsha kusuka emafutheni kuya kwelinye akusebenzi ngalutho ekunciphiseni isisindo," kusho u-Foreyt. Impela, amafutha avela ezitshalweni nezinhlanzi eziningi anempilo yenhliziyo, ngakho-ke lokho kuzuzisa kukodwa kuyisizathu esihle sokushintsha usuke kufayilet mignon nebhotela uye kufillet yolifutha womnqumo nowodwa.

8. Ingabe ama-calorie "angenalutho" futhi "afihliwe" ayinto efanayo?

Cha. Amakholori angenalutho achaza ukudla okunikeza ukondleka okuncane noma okungenakho nhlobo. Isibonelo, kuma-calories ayi-112, ingilazi engu-8-ounce yejusi ewolintshi esanda kufinywa inikeza i-potassium futhi ikunikeza amaphesenti ayi-100 esidingo sakho sansuku zonke sikavithamini C, kanti inani elifanayo le-orange orange linama-calories ayi-120 futhi alinazo izakhamzimba ngokuphelele. Isoda iletha amakhalori angenalutho; i-OJ ayifuni.Ngokuvamile, lapho ukudla kusetshenzwa kakhulu, kwehla inani lamavithamini, amaminerali, i-fiber kanye nama-agent alwa nomdlavuza aziwa ngokuthi ama-phytochemicals, futhi kuphakamisa okuqukethwe kwawo okunamafutha, ushukela namakhalori angenalutho.

Ngokuphambene, ama-calories afihliwe angatholakala kuzo zonke izinhlobo zokudla. Lawa ama-calories angena ekudleni kwakho ngokuthula, njengabhotela engezwe kwimifino ekhishini lokudlela. "Uma udlela kude nekhaya, usenkingeni, ngoba awazi ukuthi mangaki ama-calories afihliwe kumafutha afakiwe esidlweni sakho," kuxwayisa abakwaForeyt.

Indlela elula yokugwema amakhalori afihliwe ukubuza ngezithako noma nini lapho omunye umuntu ekulungiselele ukudla kwakho futhi acele ukuthi ukudla onikwa khona ezindaweni zokudlela kubiliswe, kubhakwe noma kuboshwe. Lapho uthenga ukudla okupakishiwe, hlala ubheka ilebula lokudla okunempilo. Leyo muffin ebonakala ingenabungozi ingagcina amagremu amaningana amafutha, ikhiphe okuqukethwe kwekhalori kakhulu.

9. Ngabe ukudla okungenama-khalori kuyasiza ekwehliseni isisindo?

Ngokwethiyori, yebo. Shintsha i-cola yakho yansuku zonke iye ku-cola yokudla futhi uzokonga cishe ama-calories angu-160 ngekani elingu-12-ounce, okufanele kuholele ekuncipheni kwesisindo esingamakhilogremu angu-17 phakathi nonyaka. Kodwa-ke, ososayensi bafundile ukuthi lapho abantu bedla ukudla okuphansi, okwehliswe ushukela, okunama-khalori aphansi noma okungenakhalori, bavame ukunxephezela ngokudla okunye okunye kamuva. Ucwaningo lwase-Pennsylvania State University lwabesifazane lwathola ukuthi labo abatshelwe ukuthi babedla iyogathi enamafutha ancishisiwe badla ukudla okuningi ngesikhathi sokudla kwabo kwasemini kunalokho abesifazane ababetshele ukuthi iyogathi inamafutha agcwele, kungakhathaliseki ukuthi angakanani amafutha aqukethwe kuswidi.

Ukuze wenze ukudla okungenalo futhi okunekhalori ephansi kusebenzele inzuzo yakho, kusebenzise ngokuhambisana nemikhuba evivinyiwe neyiqiniso yokulahlekelwa isisindo unomphela, njengokunciphisa ubukhulu bengxenye, ukuthola okungenani amagremu angu-25 efayibha ngosuku, ukudla izithelo eziningi. nemifino nokuzivocavoca kahlanu ngesonto.

10. Ingabe ama-calorie adliwa ebusuku enza ngendlela ehlukile kunalawo adliwa emini?

Akunjalo Empeleni. "Yidla isidlo esikhulu sakusihlwa noma isidlo esingalawuleki kusihlwa futhi kungahle kube nomthelela omncane wokugcina amafutha uma kuqhathaniswa nokudla ibhulakufesi elikhulu elilandelwa usuku olusebenzayo," kusho u-Foreyt. "Kodwa umphumela awubalulekile kangangoba awuzukuba nethonya elibonakalayo esisindweni sakho." Kodwa-ke, iningi lethu, isidlo sakusihlwa imvamisa yisidlo esikhulu sosuku, esinikeza cishe isigamu sokudla komuntu kwekhalori yansuku zonke, futhi lokho akubalwa ngisho nesiphuzo sasebusuku sokhilimu noma ama-chips. Izingxenye ezinkulu namakhalori amaningi ngokweqile nganoma yisiphi isikhathi sosuku kuzopakisha kumakhilogremu. Ucwaningo olubalulekile lukhombisa ukuthi ukudla isidlo sasekuseni esinomsoco, esinama-khalori aphansi - ngokwesibonelo, isitsha sikakolweni ogcwele okusanhlamvu okugcwele izithelo nobisi olungenawo amafutha - kwenza kube lula ukuphatha isisindo sakho. Lokho akubangelwa ukuthi kunomehluko wokuthi ama-calories ashiswa kanjani, kepha ngoba awunamathuba okudla ngokweqile osukwini uma uqala ngokudla okunempilo.

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