Amagrafu ayi-7 Afakazela Ukubalwa Kwamakhalori

-Delile

• 1. Isisindo somzimba siyanda ngokudla ikhalori
• 2. I-BMI iyanda ngokudla ikhalori
• 3. Ukusetshenziswa kwawo wonke ama-macronutrients kuye kwanda
• 4. Ukudla okunamafutha amancane kanye namafutha amaningi kuholela ekunciphiseni isisindo ngokulinganayo
• 5. Ukwehla kwesisindo kuyafana ekudleni okuhlukile
• 6. Ukubala amakhalori kusiza ukunciphisa isisindo
• 7. Izinga lomsebenzi lehlile
• Okubalulekile

Izinga lokukhuluphala likhuphukile emashumini eminyaka amuva nje.

Ngo-2012, ngaphezu kwama-66% wabantu base-US babekhuluphele ngokweqile noma bekhuluphele ().

Ngenkathi ama-macronutrients, izinhlobo zokudla, nezinye izinto kungadlala indima, ukungalingani kwamandla kuvame ukuba nomthelela omkhulu (,,).

Uma udla ama-calories amaningi kunalawo owadingayo ukuze uthole amandla, kungaba nesisindo.

Nawa amagrafu ayi-7 akhombisa ukuthi ama-calories abalulekile.

1. Isisindo somzimba siyanda ngokudla ikhalori

Umthombo: USwinburn B, et al. . Ijenali yaseMelika Yezempilo Yomtholampilo, 2009.

Lolu cwaningo luhlolisise ushintsho ekudleni kwamakhalori kanye nesisindo somzimba kusuka ku-1970 kuya ku-2000. Luthole ukuthi ngonyaka we-2000 ingane ejwayelekile yayinesisindo esingamakhilogremu ayi-4 ngaphezu kuka-1970, ngenkathi umuntu omdala ovamile esesisindo esingamakhilogremu ayi-19 (8.6 kgs ngaphezulu) ).

Abaphenyi bathole ukuthi ushintsho kusisindo esimaphakathi lucishe lufane ncamashi nokwanda kokudla kwekhalori.

Ucwaningo lukhombise ukuthi izingane manje zidla ama-calories angu-350 angeziwe ngosuku, kuyilapho abantu abadala bedla ama-calories angu-500 engeziwe ngosuku.

2. I-BMI iyanda ngokudla ikhalori

Imithombo: Ogden CL, et al. . UMnyango Wezempilo kanye Nezinsizakalo Zabantu, Izikhungo Zokulawulwa Nokuvikelwa Kwezifo, Isikhungo Sikazwelonke Sezibalo Zezempilo, 2004.

Inkomba yomzimba womzimba (BMI) ilinganisa isilinganiso sakho sokuphakama ukuya kusisindo. Kungaba inkomba yokukhuluphala nobungozi besifo (,).

Eminyakeni engama-50 edlule, isilinganiso se-BMI sikhuphuke ngamaphuzu ama-3, kusuka ku-25 kuye ku-28 ().

Phakathi kwabantu abadala base-U.S., Ukwanda kwekhalori ngalinye le-100 ekudleni kwansuku zonke kuhlotshaniswa nokwanda kwamaphoyinti angu-0.62 ku-BMI ejwayelekile (9).

Njengoba ukwazi ukubona kugrafu, lokhu kuphakama kwe-BMI kuhlobana cishe nokunyuka kokudla kwekhalori.

3. Ukusetshenziswa kwawo wonke ama-macronutrients kuye kwanda

Umthombo: UFord ES, et al. . Ijenali yaseMelika Yezempilo Yomtholampilo, 2013.

Abanye abantu bakholelwa ukuthi ama-carbs aholela ekuzuzeni isisindo, kanti abanye bacabanga ukuthi amafutha yimbangela.

Imininingwane evela kuNational Health and Nutrition Examination Survey ikhombisa ukuthi iphesenti lama-calories avela kuma-macronutrients - ama-carbs, amaprotheni, namafutha - ahlala njalo njalo eminyakeni edlule ().

Njengephesenti lama-khalori, ukungeniswa kwe-carb kukhuphuke kancane, ngenkathi ukudla okunamafutha kunciphile. Kodwa-ke, ukufakwa okuphelele kwawo womathathu ama-macronutrients kukhuphukile.

4. Ukudla okunamafutha amancane kanye namafutha amaningi kuholela ekunciphiseni isisindo ngokulinganayo

Umthombo: ILuscombe-Marsh ND, et al. . Ijenali yaseMelika Yezempilo Yomtholampilo, 2005.

Abanye abacwaningi bathi ukudla okuphansi kwe-carb kunamathuba amaningi okukhulisa imetabolism kunezinye izidlo (,).

Ucwaningo lukhombisile ukuthi ukudla okuphansi kwe-carb kungasebenza ekwehliseni isisindo futhi kunikeze izinzuzo eziningi zezempilo. Kodwa-ke, isizathu esiyinhloko esidala ukulahleka kwesisindo ukunciphisa ikhalori.

Ucwaningo olulodwa luqhathanise ukudla okunamafutha aphansi nokudla okunamafutha amaningi phakathi namasonto ayi-12 wokuvinjelwa kwekhalori. Zonke izinhlelo zokudla zikhawulele ama-calories ngama-30%.

Njengoba igrafu ikhombisa, wawungekho umehluko ophawulekayo phakathi kokudla okubili lapho ama-calories elawulwa ngokuqinile.

Ngaphezu kwalokho, ezinye izifundo eziningi ezilawule ama-calories ziye zabona ukuthi ukwehla kwesisindo kuyafana kuzo zombili izidlo eziphansi kanye nokudla okunamafutha amancane.

Lokho kusho ukuthi, lapho abantu bevunyelwe ukuba badle baze bazizwe besuthi, imvamisa balahlekelwa amanoni amaningi ekudleni okuphansi kakhulu kwe-carb, njengoba indlela yokudla icindezela isifiso sokudla.

5. Ukwehla kwesisindo kuyafana ekudleni okuhlukile

Umthombo: Amasaka FM, et al. . I-New England Journal of Medicine, 2009.

Lolu cwaningo luhlolisise izinhlobo ezine zokudla okunomkhawulo wekhalori ngaphezulu kweminyaka engu-2 futhi luqinisekisa olunye ucwaningo olungenhla ().

Wonke amaqembu amane alahlekelwe ngamakhilogremu angu-7.9-8.6 (3.6-3.9 kgs). Abaphenyi baphinde bathola ukuthi akukho mehluko kububanzi besinqe phakathi kwamaqembu.

Kuyathakazelisa ukuthi isifundo sathola ukuthi kwakungekho mehluko ekunciphiseni isisindo lapho ama-carbs esukela ku-35-65% wokudla okuphelele kwekhalori.

Lolu cwaningo lubonisa izinzuzo zokudla okuncishisiwe-ikhalori ekulahlekelweni kwesisindo, ngaphandle kokuphazamiseka kokudla kwe-macronutrient.

6. Ukubala amakhalori kusiza ukunciphisa isisindo

Umthombo: Ama-Carels RA, et al. Ukudla Ukuziphatha, 2008.

Ukwehlisa isisindo, ochwepheshe abaningi bancoma ukuthi udle ama-kilojoule angu-500 ambalwa kunalawo owadingayo.

Ucwaningo olungenhla lubheke ukuthi ukubala amakhalori kusizile yini abantu ukuthi banciphise isisindo ().

Njengoba ukwazi ukubona kugrafu, kube nokuhlangana okuqinile phakathi kwenani lezinsuku abahlanganyeli abalandele ukudla kwekhalori nenani lesisindo abalahlekile.

Uma kuqhathaniswa nalabo abangazange banake kakhulu ama-calories, labo abalandela ukudla kwabo kwekhalori balahlekelwe cishe isisindo esingu-400% ngaphezulu.

Lokhu kukhombisa izinzuzo zokuqapha ukudla kwakho kwekhalori. Ukuqwashisa ngemikhuba yakho yokudla nokudla ikhalori kuthinta ukulahleka kwesisindo isikhathi eside.

7. Izinga lomsebenzi lehlile

Umthombo: U-Levine J, et al. I-Arteriosclerosis, i-Thrombosis, ne-Vascular Biology, 2006.

Kanye nokwanda kokudla kwekhalori, ubufakazi bukhombisa ukuthi abantu abasasebenzi kangako kunakuqala, ngokwesilinganiso (,).

Lokhu kudala igebe lamandla, okuyigama elisho umehluko phakathi kwenani lamakhalori owadlayo futhi uwashise.

Kukhona nobufakazi bokuthi, sekukonke, abantu abanesisindo sokukhuluphala bangasebenza kancane kunalabo abangenakho ukukhuluphala.

Lokhu akusebenzi kuphela ekuzivocavoca umzimba kodwa futhi nasemisebenzini engeyona yokuzivocavoca njengokuma. Olunye ucwaningo luthole ukuthi abantu abakhuluphele bame cishe imizuzu eyi-152 usuku ngalunye kunabantu abanokukhuluphala ().

Abaphenyi baphetha ngokuthi uma labo abanesisindo sokukhuluphala bengafanelana namazinga omsebenzi weqembu elinciphile, bangashisa ama-calories angama-350 angeziwe ngosuku.

Lokhu kanye nezinye izifundo ziphakamisa ukuthi ukwehliswa kokuvivinya umzimba nakho kuyisishayeli esiyinhloko sokuzuza isisindo nokukhuluphala, kanye nokwanda kokudla kwekhalori (,,).

Okubalulekile

Ubufakazi bamanje buwusekela ngokuqinile umqondo wokuthi ukudla ikhalori ephezulu kungaholela ekutholeni isisindo.

Ngenkathi okunye ukudla kungahle kukhuluphale kakhulu kunokunye, ucwaningo lukhombisa ukuthi, konke, ukunciphisa ama-calories kubangela ukuncipha, kungakhathalekile ukuthi kudalwa kanjani.

Isibonelo, ukudla okuphelele kungaba nama-calories amaningi, kepha kuvame ukugcwaliswa. Okwamanje, ukudla okucutshungulwe kakhulu kulula ukukugaya, futhi ngemuva kokudla isidlo, uzophinde uzizwe ulambile futhi. Ngale ndlela, kuba lula ukusebenzisa ama-calories amaningi kunalawo owadingayo.

Ngenkathi ikhwalithi yokudla ibalulekile empilweni efanelekile, ukudla okuphelele kwekhalori kudlala indima enkulu ekutholeni nasekunciphiseni isisindo.