Izizathu ezi-6 zokuthi kungani ikhalori lingeyona ikhalori

-Delile

• 1. I-Fructose vs iGlucose
• 2. Umphumela We-Thermic Wokudla
• 3. Amaphrotheni Abulala Isifiso Sokudla Futhi Akwenza Udle Amakholori Ambalwa
• 4. Inkomba Yokusuthisa
• 5. Ukudla Okuphansi Kwe-Carb Kuholela Ekuvinjelweni Okuzenzakalelayo Kwekhalori
• 6. Inkomba yeGlycemic
• Okusemqoka

Kuzo zonke izinganekwane zokudla okunomsoco, inganekwane yekhalori ingenye yezindawo ezisabalele futhi ezilimaza kakhulu.

Kungumqondo wokuthi ama-calories ayingxenye ebaluleke kakhulu yokudla - ukuthi imithombo yalezi zingakhalori ayinandaba.

“Ikhalori ikhalori kuyinto ikhalori, ”kusho - ukuthi akunandaba ukuthi udla amakhalori ayi-100 kaswidi noma ama-broccoli, azoba nomthelela ofanayo esisindweni sakho.

Kuyiqiniso ukuthi wonke ama-calories anamandla alinganayo. Ikhalori elilodwa lokudla liqukethe ama-Joules wamandla angama-4,184. Ngalokho, ikhalori kuyinto ikhalori.

Kepha uma kukhulunywa ngomzimba wakho, izinto azilula kangako. Umzimba womuntu uhlelo oluyinkimbinkimbi kakhulu lwamakhemikhali anezinqubo eziyinkimbinkimbi ezilawula ibhalansi yamandla.

Ukudla okuhlukile kudlula ezindleleni ezahlukahlukene zamakhemikhali, ezinye zazo ezingasebenzi kahle futhi zidale amandla (ama-calories) alahleke njengokushisa ().

Okubaluleke kakhulu iqiniso lokuthi ukudla okwehlukile nama-macronutrients anomthelela omkhulu kumahomoni nasezikhungweni zobuchopho ezilawula indlala nokuziphatha kokudla.

Ukudla okudlayo kungaba nomthelela omkhulu kuzinqubo zebhayoloji ezilawula ukuthi udla nini, yini nokuthi kangakanani.

Nazi izibonelo ezi-6 eziqinisekisiwe zokuthi kungani ikhalori hhayi ikhalori.

1. I-Fructose vs iGlucose

Amashukela amabili alula ekudleni kwakho yi-glucose ne-fructose.

I-Gram yegremu, laba bobabili banikeza inani elifanayo lamakhalori.

Kepha indlela ezisetshenziswa ngayo emzimbeni ihluke ngokuphelele (2).

I-Glucose ingahlanganiswa nazo zonke izicubu zomzimba wakho, kepha i-fructose ingafakwa kuphela yisibindi kunoma yiliphi inani elibalulekile ().

Nazi izibonelo ezimbalwa zokuthi kungani ama-calories e-glucose engafani namakhalori we-fructose:

• IGhrelin yi-hormone yendlala. Ikhuphuka lapho ulambile futhi yehla ngemuva kokudla. Ucwaningo oluthile lukhombise ukuthi i-fructose iholela emazingeni aphezulu we-ghrelin - lokho kuyindlala enkulu - kune-glucose ().
• I-Fructose ayikhuthazi izikhungo zokusutha ebuchosheni bakho ngendlela efanayo ne-glucose, okuholela ekwehliseni umuzwa wokugcwala ().
• Ukudla okuningi kwe-fructose kungadala ukumelana ne-insulin, ukuzuza kwamafutha esiswini, ukwanda kwe-triglycerides, ushukela wegazi kanye ne-LDL encane, eminyene uma kuqhathaniswa nenani elifanayo elilinganayo lamakhalori avela ku-glucose ().

Njengoba ukwazi ukubona: inani elifanayo lamakhalori - imiphumela eyehluke kakhulu endlaleni, emahomoni nasempilweni yemethabolic.

Ukwahlulela izakhamzimba ngokususelwa kumakhalori abawanikezayo kuyindlela elula kakhulu.

Khumbula ukuthi i-fructose inemiphumela emibi kuphela lapho idliwa ngokweqile. Ushukela namaswidi angeziwe yimithombo yawo emikhulu yokudla.

Ungadikibali ukudla izithelo eziningi. Ngenkathi ziqukethe i-fructose, futhi zinothile nge-fiber, amanzi futhi zinikeza ukumelana okubalulekile kokuhlafuna, okunciphisa imiphumela emibi ye-fructose.

Noma i-fructose ne-glucose inikezela inani elifanayo lamakhalori, i-fructose inemiphumela emibi kakhulu kumahomoni, isifiso sokudla kanye nempilo ye-metabolic.

2. Umphumela We-Thermic Wokudla

Ukudla okuhlukile kudlula ezindleleni ezahlukahlukene zokusebenzisa umzimba.

Ezinye zalezi zindlela zisebenza kahle kunezinye.

Indlela esebenza kahle kakhulu, amandla okudla asetshenziselwa umsebenzi futhi okuncane kuncishiswa njengokushisa.

Izindlela ze-metabolic zamaprotheni azisebenzi kahle kunezindlela ze-metabolic zama-carbs namafutha.

Amaprotheni aqukethe ama-calories angu-4 ngegramu ngayinye, kodwa ingxenye enkulu yalawo maprotheni calories ilahleka njengokushisa lapho ihlanganiswa umzimba.

Umthelela we-thermic wokudla uyisilinganiso sokuthi ukudla okwehlukene kukhulisa kangakanani ukusetshenziswa kwamandla, ngenxa yamandla adingekayo ukugaya, ukumunca nokuhlanganisa umsoco.

Nanku umphumela we-thermic wama-macronutrients ahlukile ():

• Amafutha: 2–3%
• AmaCarbs: 6–8%
• Amaprotheni: 25–30%

Imithombo iyahluka ngezinombolo eziqondile, kepha kuyacaca ukuthi amaprotheni adinga amandla amaningi kakhulu wokugaya amanoni kunama-carbs ().

Uma uhamba nomphumela we-thermic ka-25% wamaprotheni no-2% wamafutha, lokhu kungasho ukuthi amakholori ayi-100 wamaprotheni azogcina njengama-calories angama-75, kuyilapho ama-calories ayi-100 amafutha azogcina njengama-calories angama-98.

Ucwaningo lukhombisa ukuthi izidlo ezinamaprotheni aphezulu zithuthukisa imetabolism ngama-calories ayi-80-100 ngosuku, uma kuqhathaniswa nezidlo ezinamaprotheni amancane (,).

Kalula nje, izidlo ezinamaprotheni amaningi zinenzuzo ye-metabolic.

Amaprotheni ama-calories ancipha kancane kunama-calories avela ku-carbs namafutha, ngoba amaprotheni athatha amandla amaningi ukugcoba. Ukudla okuphelele nakho kudinga amandla amaningi wokugaya kunokudla okwenziwe.

3. Amaphrotheni Abulala Isifiso Sokudla Futhi Akwenza Udle Amakholori Ambalwa

Indaba yamaprotheni ayipheli ngokwanda komzimba.

Futhi kuholela ekunciphiseni ukudla, okwenza udle amakhalori ambalwa ngokuzenzakalela.

Ucwaningo lukhombisa ukuthi amaprotheni yiwona macronutrient agcwalisa kakhulu (,).

Uma ukhulisa ukudla kwakho kwamaprotheni, uqala ukuncipha ngaphandle kokubala ama-calories noma izingxenye ezithile zokulawula. Amaprotheni abeka ukulahleka kwamafutha ku-autopilot (,).

Kokunye ukuhlola, abantu abakhuphule amaprotheni abangena ku-30% wama-calories, baqale badla ama-calories angu-441 ambalwa ngosuku futhi balahla amakhilogremu ayi-11 (4.9 kg) emasontweni ayi-12 ().

Uma ungafuni ukuqhubeka nokudla kodwa umane uphe izikali ze-metabolic esivuna wena, ukungeza amaprotheni amaningi ekudleni kwakho kungaba yindlela elula futhi emnandi kakhulu yokwenza ukuncipha kwesisindo okuzenzakalelayo.

Kusobala impela ukuthi uma kukhulunywa ngokulawulwa kwemetabolism kanye nesifiso sokudla, ikhalori lamaprotheni alifani nekhalori elivela kuma-carbs noma emafutheni.

Ukwanda kwamaprotheni kungaholela ekunciphiseni ukudla futhi kudale ukulahleka kwesisindo okuzenzakalelayo ngaphandle kwesidingo sokubala ikhalori noma ukulawulwa kwesabelo.

4. Inkomba Yokusuthisa

Ukudla okuhlukile kunemiphumela ehlukene ekusuthweni. Lokhu kusho ukuthi okunye ukudla kuzokunika umuzwa omkhulu wokugcwala.

Futhi kulula kakhulu ukudla ngokweqile kokunye ukudla kunokunye.

Isibonelo, kungaba lula impela ukudla ama-calories angu-500 noma u-ayisikhilimu ngaphezulu, kuyilapho kuzodingeka uziphoqe ukuzidlela ama-calories angu-500 amaqanda noma i-broccoli.

Lesi yisibonelo esivelele sokuthi ukukhetha kokudla okwenzayo kungaba nomthelela omkhulu kumakholori aphelele ogcina ukuwadla.

Kunezici eziningi ezinquma inani lokusutha lokudla okuhlukile, okukalwa esikalini esibizwa ngokuthi i-satiety index ().

Inkomba yokusutha isilinganiso samandla wokudla okwehlisa indlala, ukukhulisa imizwa yokugcwala nokunciphisa ukudla kwekhalori emahoreni ambalwa alandelayo.

Uma udla ukudla okuphansi kunkomba yokusutha, lapho-ke uzolamba futhi ugcine usudla kakhulu. Uma ukhetha ukudla okuphezulu kunkomba yokusutha, uzogcina usudla kancane futhi wehlise isisindo.

Izibonelo zokudla okuphezulu enkombeni yokusutha ngamazambane abilisiwe, inyama yenkomo, amaqanda, ubhontshisi nezithelo. Ukudla okuphansi enkombeni kufaka phakathi ama-donuts namakhekhe.

Ngokusobala, ukuthi ukhetha ukudla okugcwalisayo noma cha kuzoba nomthelela omkhulu kubhalansi yamandla akho esikhathini esizayo.

Ukudla okuhlukile kunemiphumela ehlukene ekusuthweni nokuthi mangaki amakhalori ogcina ukuwadla ekudleni okulandelayo. Lokhu kukalwa esikalini esibizwa ngokuthi inkomba yokusutha.

5. Ukudla Okuphansi Kwe-Carb Kuholela Ekuvinjelweni Okuzenzakalelayo Kwekhalori

Kusukela ngonyaka we-2002, izivivinyo ezingaphezu kwe-20 ezilawulwa ngokungahleliwe ziye zaqhathanisa ukudla okunama-carb aphansi namafutha aphansi.

Imiphumela ihlale ikhombisa ukuthi ukudla okune-carb ephansi kuholela ekunciphiseni isisindo kakhulu kunokudla okunamafutha aphansi, imvamisa izikhathi ezingama-2-3 kakhulu.

Esinye sezizathu ezinkulu zalokhu ukuthi ukudla okune-carb ephansi kuholela ekwehliseni kakhulu ukudla. Abantu baqala ukudla amakhalori ambalwa ngaphandle kokuzama (, 17).

Kepha noma ama-calories efaniswa phakathi kwamaqembu, amaqembu aphansi e-carb ngokuvamile alahlekelwa isisindo esithe xaxa, yize kungafinyeleli ekubalulekeni kwezibalo ngaso sonke isikhathi (, 19,).

Isizathu esikhulu salokhu mhlawumbe ukuthi ukudla okuphansi kwe-carb nakho kubangela ukulahleka okukhulu kwamanzi. Ukuqunjelwa ngokweqile kuvame ukuphela ngesonto lokuqala noma amabili ().

Ngaphezu kwalokho, ukudla okune-carb ephansi kuvame ukufaka amaprotheni amaningi kunokudla okunamafutha amancane. Amaprotheni athatha amandla ukuguqula umzimba futhi umzimba usebenzisa amandla ukuguqula amaprotheni abe yi-glucose ().

Ukudla okuphansi kwe-carb kuholela ekulahlekelweni kwesisindo esengeziwe kunokudla okunamafutha aphansi, noma ngabe amakhalori afaniswa phakathi kwamaqembu.

6. Inkomba yeGlycemic

Kunezimpikiswano eziningi emkhakheni wezokudla futhi ochwepheshe abavumelani ezintweni eziningi.

Kodwa enye yezinto ezimbalwa cishe wonke umuntu avumelana ngazo ukuthi ama-carbs acwengekile amabi.

Lokhu kufaka ushukela ongeziwe njenge-sucrose ne-high-fructose corn syrup, kanye nemikhiqizo yokusanhlamvu ecwengisisiwe efana nesinkwa esimhlophe.

Ama-carbohydrate acwengekile ajwayele ukuba nefayibha encane futhi agaywe futhi amuncwe ngokushesha, okuholela kuma-spikes asheshayo kushukela wegazi. Banenkomba ephezulu ye-glycemic (GI), okuyisilinganiso sendlela ukudla okushesha ngayo ukukhulisa ushukela wegazi.

Uma udla ukudla okukhipha ushukela wegazi ngokushesha, kuvame ukuholela ekushayeni kashukela emahoreni ambalwa kamuva. Uma lokho kwenzeka, uthola izifiso zokunye ukudla okune-carb ephezulu.

Lokhu kwaziwa nangokuthi "i-roller coaster roller coaster".

Ucwaningo olulodwa lunikeze abantu ubisi lwe-milkshakes olufanayo kuzo zonke izici ngaphandle kokuthi eyodwa ine-high-GI kanti enye i-low-GI carbs. I-high-GI milkshake ibangele ukwanda kwendlala kanye nezifiso ngokuqhathaniswa ne-low-GI shake ().

Olunye ucwaningo luthole ukuthi abafana abasebasha badle ama-calories angu-81% ngaphezulu ngesikhathi sokudla okuphezulu kwe-GI uma kuqhathaniswa nokudla okuphansi kwe-GI ().

Ngakho-ke, ijubane lapho amakhalori we-carb efika khona ohlelweni angaba nomthelela omkhulu emandleni abo okubanga ukudla ngokweqile nokuzuza kwesisindo.

Uma udla ukudla okuphezulu kwe-carb, kubalulekile ukukhetha imithombo ye-carb ephelele, engacutshungulwa equkethe i-fiber. I-fiber inganciphisa izinga lapho i-glucose ingena khona ohlelweni lwakho (,).

Ucwaningo luhlala lubonisa ukuthi abantu abadla ukudla okuphezulu kakhulu kwe-GI basengozini enkulu yokukhuluphala nesifo sikashukela. Lokho kungenxa yokuthi akuwona wonke ama-carb calories enziwa alinganayo (,).

Ucwaningo lukhombisa ukuthi ama-carbohydrate acwengekile aholela kuma-spikes asheshayo futhi amakhulu kushukela wegazi, okuholela ekuthandeni nasekukhuphukeni kokudla.

Okusemqoka

Imithombo ehlukile yekhalori ingaba nemiphumela ehluke kakhulu endlaleni, amahomoni, ukusetshenziswa kwamandla namandla ezifundeni zobuchopho ezilawula ukudla.

Yize ama-calories ebalulekile, ukuwabala noma ngisho nokuwaqaphela ngokucophelela akudingeki nhlobo ukuthi wehlise isisindo.

Ezimweni eziningi, izinguquko ezilula ekukhetheni kokudla zingaholela emiphumeleni efanayo noma engcono kunokukhawulela ukudla kwakho ikhalori.