Ukubuyekezwa Kokudla Kwe-1,200-Calorie: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Kuyini ukudla okungu-1,200-khalori?
• Kungakusiza ukunciphisa umzimba?
• Izinzuzo ezingaba khona zokudla okungu-1,200-khalori
• Amashansi angaba khona
• Ezinye izindlela ezingcono
• Okubalulekile

Abanye abantu balandela ama-1,200-calorie diet plans wokukhuthaza ukulahleka kwamafutha futhi bafinyelele isisindo somgomo wabo ngokushesha okukhulu.

Yize kuyiqiniso ukuthi ukusika amakhalori kuyindlela ephumelelayo yokwehlisa isisindo, ucwaningo lukhombisa ukuthi ukunciphisa ukudla kwekhalori ngokweqile akukuhle empilweni yesikhathi eside noma ekwehliseni isisindo.

Le ndatshana ibukeza ukudla okungu-1,200-khalori futhi ihlanganisa izinzuzo ezingaba khona kanye nokwehla okuhambisana namaphethini wokudla wekhalori eliphansi.

Kuyini ukudla okungu-1,200-khalori?

Ukudla okunama-khalori angu-1,200 kuyindlela yokudla ekhawulela inani lamakhalori ansuku zonke owadlayo abe ngu-1,200. Lokhu kudla kubhekwa njengokudla okuphansi kwekhalori ngoba kunikeza ama-calories ambalwa kakhulu kunabantu abadala abajwayelekile abadinga ukugcina isisindo sabo.

Abahlinzeki abaningi bezokunakekelwa kwezempilo, kufaka phakathi odokotela nezazi zokudla, banquma ukudla okunama-khalori aphansi njengecebo lokunciphisa isisindo.

Isincomo esivamile sokuheha ukulahleka kwesisindo ukwehlisa ukudla kwekhalori ngama-kilojoule angama-500-750 ngosuku. Lokhu kuvame ukuhumusha ekudleni okuphansi kwekhalori okungama-calories ayi-1,200-1,500 ngosuku kwabesifazane abadala kanye nama-calories ayi-1,500-1,800 ngosuku emadodeni amadala ().

Qaphela ukuthi ama-calories ayi-1,200 asezingeni eliphansi lezindawo zokudla eziphakanyisiwe zekhalori labesifazane.

Abanye abacwaningi bahlukanisa izidlo ezinamakhalori aphansi njengezindlela zokudla eziletha phakathi kwama-calories ayi-800-1,200 ngosuku, kuyilapho izidlo ezinamakhalori aphansi kakhulu zihlukaniswa njengezidlo eziletha ama-calories angaphansi kwama-800 ngosuku (,).

Lokhu kudla kulandelwa isikhathi esifushane samasonto kuya ezinyangeni ukukhuthaza ukunciphisa umzimba ngokushesha.

Amakholori aphansi kanye nokudla okuphansi kakhulu kwekhalori kusetshenziswa kakhulu kuzilungiselelo zomtholampilo ngaphansi kokuqondiswa kwezokwelapha, njengezikhungo zokwehlisa isisindo, kodwa ziyathandwa nomphakathi jikelele.

Eqinisweni, abaqeqeshi abaningi bokwehlisa isisindo, abaqeqeshi bomuntu siqu, kanye namawebhusayithi athandwayo okuphuza umzimba anikela ngezinhlelo zokudla ezingamakhalori angu-1,200, athembisa ukuthi ukulandela ukudla okungamakhalori angu-1 200 kuzokusiza ukuthi “wehlise ijubane.”

Lokhu kudla kuvame ukukhuthaza ukusetshenziswa kwama- “calorie aphansi,” “angenamafutha,” kanye “nokudla okunamafutha ancishisiwe” ukusiza ukugcina ukudla kwekhalori kuphansi futhi imvamisa kubandakanya ukubalwa kwamakhalori ukuze ama-dieters aqiniseke ukuthi ahlala ngaphansi kwemikhawulo yawo yansuku zonke.

Ngenkathi ukudla okunama-khalori angu-1,200 kungafaneleka esikhathini esifushane ezimweni ezithile, ama-calories ayi-1,200 mancane kakhulu kuningi labantu abadala.

Futhi, ngenkathi ekuqaleni ungahle wehlise isisindo esisheshayo lapho wehlisa kakhulu ukudla kwakho kwekhalori, ucwaningo lukhombisa ukuthi ukudla okunama-kilojoule amancane akuvamile ukuthi kusetshenziselwe ukugcina isisindo sihle (,).

Ukudla kwekhalori le-1,200 kubhekwa njengokudla okuncane kwekhalori. Ukudla okuphansi kwekhalori kusetshenziselwa ukukhuthaza ukunciphisa umzimba ngokushesha futhi kwesinye isikhathi kunqunywa ochwepheshe bezokunakekelwa kwempilo.

Kungakusiza ukunciphisa umzimba?

Ukudala ukushoda kwekhalori kuyadingeka ekulahlekelweni kwesisindo. Ukusika amakhalori ngama-calories angama-500-750 ngosuku, njengoba abanye ochwepheshe bezempilo beluleka, kungenzeka ukuthi kukhuthaze ukwehla kwesisindo, okungenani esikhathini esifushane.

Ucwaningo oluningi lukhombisile ukuthi ukulandela ukudla okuphansi kwekhalori, kufaka phakathi ukudla okungu-1,200-ikhalori, kungakhuthaza ukuncipha.

Isibonelo, ucwaningo olwenziwe kubantu abayi-2,093 abanesisindo sokukhuluphala lukhombisile ukuthi ukudla okwenganyelwe ukudla okwenziwe ngamakhalori ayi-1,200 okuholele ekulahlekelweni kwesilinganiso samafutha okungu-4.7% ngaphezu kwezinyanga eziyi-12 ().

Kwesinye isifundo, abantu abadala balandela uhlelo lokuhweba lokwehlisa isisindo olwanikela ngama-calories ayi-500, 1,200-1,500, noma ama-calories ayi-1,500-1800 ngosuku.

Ngemuva konyaka ongu-1, labo abadla ukudla okungu-1,200-1,500-kilojoule ngosuku bathola ukwehla kwesisindo esiphakathi kwamakhilogremu ayi-15. Kodwa-ke, ama-23% wabantu abangu-4,588 abalandela ukudla okungu-1,200-khalori baphume ocwaningweni ().

Ucwaningo luye lwathola ukuthi ngenkathi ukulahleka kwesisindo sokuqala usebenzisa ukudla okuphansi kwekhalori njengokudla okungama-1,200-khalori kuvame ukushesha futhi kube namandla, kuvame ukulandela ukubuyisa okukhulu kwesisindo, uma kuqhathaniswa nokudla okusebenzisa kuphela ukuvinjelwa kwekhalori okulinganiselwe.

Ocwaningweni lokwehlisa isisindo kwezohwebo okukhulunywe ngalo ngenhla, abacwaningi babone ukuthi ukwehla kwesisindo esisheshayo ezinyangeni ezi-3 zokuqala kwakuhlotshaniswa nokuthola kabusha okukhulu phakathi nesigaba sezinyanga eziyi-9 sokulungiswa kwesisindo kuwo womathathu amaqembu okudla ().

Olunye ucwaningo kubantu abangama-57 abanesisindo sokukhuluphala ngokweqile noma ukukhuluphala luphawule ukuthi ngemuva kokulandela ukudla okuphansi kakhulu okungama-500-khalori noma ukudla okuphansi okungama-1,250-khalori amasonto ama-5 nangu-12, ngokulandelana, ababambiqhaza bocwaningo baphinde bathola isisindo esingu-50% esilahlekile ngaphezulu kwezinyanga eziyi-10, ngokwesilinganiso ().

Lokhu kungenxa yokuthi ukudla okunama-kilojoule amancane kwenza izinguquko emzimbeni ezonga amandla futhi zivimbele ukwehla kwesisindo, kufaka phakathi ukwanda kwesifiso sokudla, ukulahleka kwesisindo somzimba esinciphile, nokuncipha kwenani lama-calories ashisiwe, konke lokhu okwenza kube nzima ukugcinwa kwesisindo sesikhathi eside (,,) .

Lokhu kuholele ochwepheshe abaningi bezempilo ukuthi bancome izindlela zokudla ezisebenzisa ukunciphisa okuncane kuphela ekudleni kwekhalori ukukhuthaza ukulahleka kwesisindo ngenkathi kunciphisa ukuguquguquka okungalungile kwemetabolism okuhambisana nokudla okunama-kilojoule amancane (12).

Yize ukulandela ikhalori eliphansi lama-1,200-khalori ekudleni kungahle kuholele ekunciphiseni isisindo, amathuba okugcina isisindo anciphile mancane.

Izinzuzo ezingaba khona zokudla okungu-1,200-khalori

Ukulandela i-1,200-calorie diet kunganikeza izinzuzo ezithile zezempilo, kodwa kubalulekile ukuqaphela ukuthi lezi zinzuzo zihlotshaniswa nokuvinjelwa kwekhalori, ngokujwayelekile, futhi hhayi ngqo ezinhlelweni zokudla kwekhalori eziyi-1,200.

Ukudla njalo amakhalori amaningi kunalokho okudingwa ngumzimba wakho kungaholela emiphumeleni eminingi yezempilo, kufaka phakathi ukuzuza kwesisindo, ukwanda kwesifo senhliziyo, kanye nesifo sikashukela ().

Ukufakela umzimba wakho ngenani elifanele lamakhalori kubalulekile ekulondolozeni impilo enhle jikelele.

Ucwaningo oluningi lukhombisile ukuthi ukunciphisa ikhalori, ngokujwayelekile, kungazuzisa impilo ngokukhuthaza ukwehla kwesisindo, ukunciphisa izinto ezinobungozi besifo senhliziyo njenge-LDL (embi) cholesterol, nokunciphisa amazinga kashukela egazini nokuvuvukala (,,,,,).

Akungabazeki ukuthi ukwehlisa isisindo somzimba ngokweqile kunemiphumela emihle kwezempilo nokuthi ukuhlala ngaphakathi kwezidingo zakho zekhalori ngalinye kungcono kakhulu emzimbeni wakho.

Kodwa-ke, izindlela ezisetshenziselwa ukukhuthaza udaba lokwehlisa isisindo, nokusebenzisa ikhalori eliphansi kakhulu, izindlela zokunciphisa ukudla ezinomkhawulo zihlotshaniswa kakhulu namathuba andileko wokuthola isisindo ngokuhamba kwesikhathi.

Ngakho-ke, ngenkathi ukwehlisa isisindo somzimba ngokweqile kungazuzisa impilo yakho yonke, kubalulekile ukukhetha izindlela ezinempilo, ezizinzile zokwehlisa isisindo ngaphezu kwamaphethini wokudla okweqile.

Kumele kuqashelwe ukuthi olunye ucwaningo lukhombisile ukuthi abantu abanesisindo sokukhuluphala noma ukukhathazeka ngokweqile abalandela ikhalori eliphansi noma ukudla okuphansi kakhulu kwekhalori ngaphansi kokuqondiswa kwezokwelapha bancipha futhi bathuthukise ushukela wegazi kanye namaphrofayli e-lipid, angathuthukisa impilo yonke ().

Noma kunjalo, lokhu kudla kuvame ukulandelwa isikhathi esifushane futhi imvamisa kuhlotshaniswa namazinga aphezulu esikole ngenxa yemvelo yawo evimbelayo.

Noma kunjalo, uma unentshisekelo yokulandela ukudla okuphansi kwekhalori ukuze unciphise isisindo, kubalulekile ukukhuluma nomhlinzeki wezempilo ofanelekile ukuthola izeluleko.

Ukwehlisa isisindo somzimba ngokweqile nokufaka amandla emzimbeni wakho ngenani elifanele lama-calories kubalulekile empilweni yonke. Yize izidlo ezingama-1,200-khalori zihlotshaniswa nezinzuzo ezithile zezempilo, lezi zinzuzo zihlobene nokwehliswa kwekhalori ngokujwayelekile.

Amashansi angaba khona

Izidingo zekhalori zihlukaniswe kakhulu futhi zincike ezintweni eziningi, kufaka phakathi usayizi womzimba, ubudala, namazinga womsebenzi. Ukudla okunama-khalori angu-1,200 akulungile kubantu abaningi abadala, kubandakanya nabesifazane abancane.

Yize izidingo zekhalori zehluka kuye ngomuntu nezidingo ezinembile zinganqunywa kusetshenziswa imishini ethile noma izibalo, owesifazane omdala omaphakathi udinga amakholori azungeze ama-2 000 ngosuku ukugcina isisindo sakhe, kanti owesilisa udinga cishe ama-2,500 (,).

Futhi, lezi zinombolo zimaphakathi kuphela futhi azibonisi umehluko ezidingweni zekhalori ngenxa yezinto ezifana nobudala, amazinga womsebenzi, nobude. Kodwa-ke, lezi zilinganiso zamakhalori ezimaphakathi zikunikeza umbono wokuthi aphansi kangakanani ama-calories ayi-1,200.

Ukudla okunama-khalori angu-1,200 kuphansi kakhulu kubantu abaningi futhi kungaholela emiphumeleni emibi efana nesiyezi, indlala eyeqile, isicanucanu, ukuswelakala kwemicronutrient, ukukhathala, ukuphathwa yikhanda kanye nama-gallstones ().

Ngaphezu kwalokho, ukudla okungama-1,200-khalori kungakusetha ukwehluleka uma ukulahlekelwa isisindo isikhathi eside kuyinjongo yakho.

Ukukhawulela ama-calories kuholela ekuguqulweni komzimba emzimbeni wakho. Lokhu kufaka phakathi ukwanda kwamahomoni afana ne-ghrelin ne-cortisol, eqhuba indlala, kanye nokwehla kwesilinganiso sokuphumula (RMR), noma amakhalori owashisayo ngenkathi uphumule (12,).

Lokhu kuholela emathubeni amakhulu okuthola isisindo ngokuhamba kwesikhathi, kanye nomjikelezo omubi wezikhathi eziphindaphindwayo zokwehla kwesisindo okulandelwa ukuphinda uthole isisindo esinolwazi oluningi kakhulu lwe-dieters - okuvame ukuholela emizweni yokuphelelwa yithemba.

Isisindo sokuhamba ngebhayisikili siyalimaza impilo yengqondo, kanti ucwaningo lukhombisile ukuthi ukuphinda udle ukudla namabhayisikili ngesisindo kungacindezela inhliziyo futhi kungaholela engcupheni enkulu yokuphazamiseka kokudla, uhlobo lwesifo sikashukela esingu-2, kanye nokwanda kwabantu abafayo (,).

Ukusika amakhalori ngokweqile kungaholela emiphumeleni emibi efana nokushoda kwezakhi kanye nokukhathala. Ukudla okunekhalori eliphansi akuvamile ukuthi kusetshenziselwe ukulahlekelwa isisindo isikhathi eside futhi kungaholela ekushayeleni ibhayisikili, okuthinta kabi impilo yonke.

Ezinye izindlela ezingcono

Imvamisa abahlinzeki bezokunakekelwa kwempilo nabantu abafuna ukunciphisa isisindo bakhetha ukudla ngokuya ngokuthi bangaveza imiphumela esheshayo kangakanani, behluleka ukubheka imiphumela yezempilo yesikhathi eside yokukhawulela ngokweqile ama-calories.

Ngenkathi ukhetha ukudla okunomkhawulo, okuphansi kwekhalori okuletha ngaphansi kwezidingo zakho zekhalori lansuku zonke kungenzeka kuholele ekunciphiseni isisindo ngokushesha, khumbula ukuthi okunye kwalokhu kwesisindo kusesimweni semisipha. Ukulahleka kwemisipha nokunye ukuguqulwa komzimba kunganciphisa i-RMR yakho (12).

Ukushoda kwekhalori okukhulu akuholeli kuphela ezishintsheni ezingezinhle ezenza ukugcina ukulahleka kwesisindo kube nzima kepha futhi kungathatha umonakalo omkhulu enhlalakahleni yakho engokomzwelo.

Iningi lezifundo zocwaningo ziphakamisa ukuthi ukudayiswa akusebenzi futhi kusetshenziswa okunempilo, izindlela zokwehlisa isisindo ngokweqile kuyindlela engcono yokuxhasa ukwehla kwesisindo nokugcinwa kwesisindo ngokuhamba kwesikhathi.

Isibonelo, esikhundleni sokunciphisa ukudla kwakho kuye kuma-calories ayi-1,200, okuvame ukufaka ukulandela yonke ingcezu yokudla ewela ezindebeni zakho, zama ezimbalwa zalezi zeluleko ezilandelayo ezisekelwe ebufakazini, amathiphu wokunciphisa isisindo:

• Yidla ukudla okuphelele. Ukudla okuphelele, kufaka phakathi imifino, izithelo, ubhontshisi, inhlanzi, amantongomane, imbewu, namaqanda, kufanele kuqukethe iningi lokudla kwakho kwekhalori. Ukudla okuphelele kugcwele i-fiber, amaprotheni, namafutha anempilo umzimba wakho udinga ukuchuma.
• Sika ushukela namafutha angeziwe. Ukunciphisa ukudla kwakho okunoshukela nokwenezelwe kuyindlela enempilo yokukhuthaza ukulahleka kwesisindo. Ukudla okuvamile okushukela- kanye / noma okunamafutha kufaka phakathi isoda, amakhekhe, u-ayisikhilimu, uswidi, kanye nezinhlamvu ezinoshukela ().
• Pheka ukudla okwengeziwe ekhaya. Ncika kancane ekuphumeni, ezindaweni zokudlela, nasekudleni okusheshayo bese upheka ukudla okuningi ekhaya. Abantu abapheka ukudla okuningi ekhaya bavame ukukala kancane futhi babe nokudla okunempilo kunalabo abadla ukudla okuningi ngaphandle kwekhaya ().
• Khulisa umsebenzi wansuku zonke. Enye yezindlela ezinhle kakhulu zokukhuthaza ukulahleka kwesisindo okunempilo, okusimeme ukudala ukusilela kwekhalori ngokwandisa inani lama-calories owashisayo. Zama ukwengeza ekuhambeni nsuku zonke ngaphandle, uthathe amakilasi okuzivocavoca, noma ujoyine ijimu ().
• Sebenza nomhlinzeki wokunakekelwa kwezempilo onolwazi. Ukwehla kwesisindo kungasabisa futhi kucindezele. Isazi sokudla okunolwazi noma omunye umhlinzeki wokunakekelwa kwezempilo oqeqeshiwe angakusiza ulahlekelwe isisindo ngendlela enempilo ngaphandle kokuvinjelwa okwedlulele.

Ngenkathi ukwehlisa isisindo usebenzisa izindlela ezinempilo, ezisimeme zokudla kungathatha isikhathi esithe xaxa, kunciphisa ukujwayela okungathandeki okwenzeka ngesikhathi sokuvinjelwa okwedlulele kwekhalori futhi kungasiza ekwandiseni amathuba akho okugcina isisindo sihle.

Lapho uzama ukunciphisa isisindo, ukusebenzisa izindlela ezingakhawuleli kangako kungakusiza ukuthi uzuze ukulahleka kwesisindo okunempilo, nokusimeme.

Okubalulekile

Ukudla okungama-1,200-khalori kuyindlela yokudla yekhalori ephansi evame ukubandakanya ukubalwa kwama-calories nokudla ukudla okuncishisiwe kwekhalori ukukhuthaza ukunciphisa umzimba ngokushesha.

Yize ukudla okungama-1,200-khalori kungenzeka kukhuthaze isikhathi esifushane, ukwehla kwesisindo esisheshayo, ukuguquguquka kwemetabolism okwenzeka ngesikhathi sokuvinjelwa kwekhalori kwenza ukugcina isisindo isikhathi eside kube nzima kakhulu.

Ngaphezu kwalokho, ama-calories angu-1,200 angaphansi kwenani elijwayelekile lama-calories iningi labantu abadala - ngisho nabesifazane abancane - abadinga ukuphehla imizimba yabo.

Ngenkathi ukudla okunikeza ama-calories ayi-1,200 noma ambalwa kuyithuluzi elidumile lokwehlisa isisindo, kungcono empilweni yakho yonke ukuthi ukhethe ukudla okudambisa umzimba wakho ngendlela enempilo futhi kukhuthaze ukwehla kwesisindo okuhamba kancane kodwa okusimeme okungagcinwa impilo yonke.