Ngabe Udla Kangakanani Amakholori * Ngempela?

-Delile

• Mangaki Amakhalori Owadingayo?
• Izinto Ezi-4 Zomuntu Siqu Ezithinta Izidingo Zakho Zekhalori
• Imithetho Yokudla Emi-3 Kuphela Odinga Ukuyazi
• Funda ukuthi Mangaki Amakholori Asekudleni Kwakho Okuthandayo
• Ukudla Okungcono Kakhulu Ongakudla...
• Buyekeza kwe-

Uzama ukudla okulungile, kodwa inombolo esikalini iqhubeka inyuka. Uzwakala ujwayelekile? Ngokwenhlolovo eyenziwe yi-International Food Information Council Foundation, abaseMelika badla kakhulu kunalokho okufanele. Kubantu abayinkulungwane okwaxoxwa nabo—cishe ingxenye yabo okwakungabesifazane—amaphesenti angu-43 abakwazanga ngisho nokuqagela impendulo yale mibuzo: “Mangaki ama-kilojoule engiwadlayo?” noma “Mangaki ama-calorie okufanele ngiwadle?”

“Abesifazane abaningi badla bebaleka,” kusho uBarbara J. Rolls, Ph.D., uprofesa wezokudla okunomsoco ePennsylvania State University nombhali wezincwadi. Uhlelo Lokudla Kwevolumetrics. (Bheka: Ithini I-Volumetrics Diet Plan futhi Isebenza Kanjani?) Abantu abaningi abanaki izingxenye ezinkulu ezindaweni zokudlela, bese beshiya bemangele. 'mangaki ama-calorie engiwadlayo?'

Izindaba ezijabulisayo ukuthi ukudla kwakho akudingi ukulungiswa okuphelele. Esikhundleni sokubala ukudla ngaphandle, vele wazi ukuthi mangaki ama-calories okudingeka uwadle ngosuku. (Okuhlobene: Yini Engcono Ngokunciphisa Isisindo: Ukudla noma Ukuvocavoca?)

Funda ukuze uthole izixazululo ezibaluleke kakhulu zokuhlala-nempendulo eqondile Ngidla amakhalori amangaki?

Mangaki Amakhalori Owadingayo?

1. Bala isilinganiso sakho se-basal metabolic (BMR), inani lamandla oshiswa ngumzimba wakho ngokwenza imisebenzi eyisisekelo njengokuphefumula nokujikeleza kwegazi.

• Uma ungaphansi kweminyaka engama-30: (0.0621 x isisindo sakho / 2.2 + 2.0357) x 240 = BMR
• Uma uneminyaka engaphezu kuka-30: (0.0342 x isisindo sakho/2.2 + 3.5377) x 240 = BMR

2. Thola izinga lomsebenzi wakho.

• Ujwayele ukuzivocavoca: 1.3
• Uzivocavoca nsuku zonke, kepha ngokuvamile kulula, njengokuhamba noma ukudlala igalofu: 1.5
• Wenza ukusebenza ngamandla okukhulu njengokuphotha, ukudlala ithenisi nokushushuluza eqhweni cishe zonke izinsuku: 1.7

3. Phindaphinda izinga lomsebenzi wakho nge-BMR yakho. Isamba siyisidingo sakho sansuku zonke sekhalori. Ukuze ugcine isisindo sakho, namathela ngokuseduze ngangokunokwenzeka kuleyo nombolo.

Izinto Ezi-4 Zomuntu Siqu Ezithinta Izidingo Zakho Zekhalori

Ukunquma "mangaki amakhalori engiwadlayo?" futhi ukulinganisa lokho nokuthi ushisa kangakanani ngokuzivocavoca kuwubuciko obuningi kunesayensi lapho uhlose ukulahlekelwa ama-LB. Kukhona okuhlukile okuningi okungaba nomthelela kumakhalori uma kuqhathaniswa namakhalori ngaphandle kwesibalo, okuhlanganisa:

1. Uhlobo lokuzivocavoca olwenzayo. Ukumelana nokuqeqeshwa kwesikhawu kuzoshisa amakhalori amaningi ngemuva kokuyeka ukuzivocavoca uma kuqhathaniswa nokuqeqeshwa kwendabuko kwe-aerobic. (Okuhlobene: Mangaki Amakholori Abhukuda Ukushisa?)
2. Uhlobo lokudla okudlayo. Ukudla okunamaprotheni amaningi kushisa amakholori amaningi, njengoba amaprotheni ethatha umzamo owengeziwe ukuze umzimba wakho ugaye futhi ugaye.
3. Ungakanani isisindo okufanele usinciphise. Ukuze wenze izinto zibe lula, usebenzisa isisindo somzimba wakho esiphelele ukubala i-BMR yakho esikhundleni sesisindo somzimba wakho othambile (okuyisisindo somzimba wakho wonke ususa amafutha omzimba wakho). Ngenxa yalokhu kucabangela, uma udinga ukulahlekelwa ngamakhilogremu angu-25 noma ngaphezulu ukuze ufinyelele isisindo sakho somgomo, khona-ke izidingo zakho ze-caloric eziphelele, esizibale ngenhla, cishe ziphezulu kakhulu. Lokhu kungenxa yokuthi siphathe izidingo zekhalori zamafutha omzimba ngendlela efanayo nezicubu ezithambile (imisipha, amathambo, nezitho), kodwa empeleni, amafutha omzimba wakho anesidingo esiphansi kakhulu sekhalori (esisondele ku-zero). Funda ukuthi ungakujwayela kanjani lokhu ngezansi.
4. Umzimba wakho ngamunye. Noma isiphi isibalo esilinganisela izidingo zekhalori yakho yilokho nje: isilinganiso. Konke kususelwe ezi-avareji, futhi njengoba umama esho, awumaphakathi. Ungathathi izinombolo ozikhiqizayo ngemuva kokufunda le ndatshana njengevangeli, kodwa zisebenzise njengendawo yokuqala ukunquma Ngidla amakhalori amangaki — futhi kufanele ngabe ngiyadla? zibeke esivivinyweni, bese uzivumelanisa ukusuka lapho. (Related: Izindlela ze-8 Zokuvuselela I-Metabolism Yakho)

Okubaluleke kakhulu, khumbula ukuthi isikali akuyona yonke into. Enye yezindlela ezinhle kakhulu zokwenza uguquko kwezempilo ukuthi ihlale ingukuphila ukunaka ukunqoba okungalingani. Ngabe imikhuba yakho emisha enempilo ikunikeza amandla amaningi noma ukugaya okungcono? Ngabe ulele kahle ngokwengeziwe? Ngabe izingubo zakho zilingana kangcono futhi uzizwa uzethemba ngokwengeziwe? Lezi zinzuzo zizokusiza ukuthi ugqugquzeleke ukuthi uqhubeke nokudla kahle futhi uhlale usebenza isikhathi eside, okusho ukuthi ngeke nje ulahlekelwe isisindo, kodwa futhi uzokugcina.

Imithetho Yokudla Emi-3 Kuphela Odinga Ukuyazi

1. Yidla okuningi ...

• Izithelo nemifino: Ukukhiqiza ngokwemvelo kunama-calories aphansi futhi kunamanzi amaningi nefayibha, ngakho-ke kukugcwalisa.
• Ubisi olunamafutha aphansi: Ucwaningo lukhombisa ukuthi i-calcium eselubisini olunoshukela, ushizi, neyogathi ingasiza umzimba wakho ukuthi ushise amanoni.
• Izinhlamvu eziphelele: Bacebile nge-fiber nokugcwaliswa okuningi kunezinhlamvu ezicwengisiwe. Zama isinkwa se-oatmeal noma se-okusanhlamvu okungenani ngamagremu amabili wefayibha ngocezu ngalunye.
• I-Lean protein: Igayeka kancane, ngakho ihlala esiswini sakho isikhathi eside. Ukukhetha okuhle: Inyama yengulube, i-Pacific halibut eyosiwe, inkukhu engenasikhumba, kanye nesifuba se-deli turkey.
• Amasaladi namasobho asuselwa kumhluzi: Qala ukudla kwakho ngevolumu ephezulu, ukudla okunama-khalori aphansi njengesobho semifino futhi uzodla okuncane kakhulu. (Psst...lawa ma-hacks amahlanu eresiphi azoshintsha indlela owenza ngayo isobho!)
• Ubhontshisi nemidumba: Phonsa ubhontshisi omnyama noma amantshontsho esaladini lakho emini. Baziqhayisa ngenhlanganisela eyingqayizivele yefayibha yokukugcwalisa namaprotheni ukukugcina unelisekile.

2. Yidla kancane...

• Izinhlamvu ezinoshukela neyogathi: Isitsha esivamile sama-ounce ayi-yoghurt esinezithelo ezansi sifaka ngaphezu kwezipuni ezimbili zoshukela — ngaphezu kwama-calories ayi-100.
• Ama-carbs amhlophe njengesinkwa, i-pasta, nelayisi: Aqukethe amakhalori angenalutho kanye nefayibha encane.
• "Ukudla okungumgunyathi" njengamaqebelengwane elayisi: Kuntula ukunambitheka kangangokuthi ugcina usudla ngokweqile ngoba awuzizwa unelisekile. (Okuhlobene: Ukudla Oku-6 Okucutshungulwa Okungenzeka Unakho Endlini Yakho Njengamanje)
• Ukudla okulula okunosawoti noma okuthosiwe: Akukhona nje ukuthi alayishwa ngamafutha agcwele avala inhliziyo, lokhu kudla kuphinda kumeme ukudla okungenangqondo.

3. Yidla Kakhulu Kancane Kaningi...

• Iziphuzo ezinoshukela ezinjengesoda netiye elineqhwa: Ukuphuza ithini elilodwa lesisoda ngosuku lingana namakholori angu-150—kanye namakhilogremu angu-15 engeziwe ngonyaka. (Zama lesi siphuzo esinempilo ukuze uphule umkhuba wakho we-soda.)
• Ama-bagels, ama-muffin, amakhekhe, nama-cookies: I-deli bagel evamile inkulu kangangokuthi ibalwa njengama-servings amane wesinkwa.
• Ama-condiments anekhalori: Ibhotela ne-mayo iqukethe ama-calories angaphezu kuka-100 isipuni ngasinye. Shintshela ku-mayo ekhanyayo (noma sebenzisa isinaphi esikhundleni salokho) bese usebenzisa lokhu kusakazeka kancane.

Funda ukuthi Mangaki Amakholori Asekudleni Kwakho Okuthandayo

Amakholori ayi-100:

• Amantongomane angu-18 agazingiwe
• 4 Ukuqabula kukaHershey
• Ijusi lengilazi le-orange-6-ounce
• Ama-pretzels angama-18 eRold Gold Tiny Twists
• 3 izinkomishi popcorn popped
• I-ounce string ushizi

Ama-calories angu-250:

• 6-ounce amazambane abhakwe nge-3 wezipuni ukhilimu omuncu kanye ne-isipuni esingu-1 chives oqoshiwe
• Amafreyimu amaFrench amaFrench amancane kaMcDonald (Okuningi: Ama-oda wokudla kwasekuseni anempilo kakhulu)
• 1 inkomishi Cheerios kanye 1 inkomishi strawberries lisikiwe 8 ounces skim noma unsweetened soy ubisi
• I-1/2 indebe ye-hummus nezinqathe eziyi-12 zezingane
• Isilayidi esingu-1 se-Pizza Hut esiphakathi nesitayela esiphonswe ngesandla i-pepperoni pizza
• 1 inkomishi ye-Haagen-Dazs Orchard Peach sorbet

Ama-calories angu-400

• 1 I-Taco Bell Beef Chalupa Ephakeme
• 1 ukukhonza (ama-ounces angu-9) ka-Amy's macaroni noshizi
• Isaladi le-Wendy's Caesar Chicken le-croutons nokugqoka kukaKesari
• I-Subway engu-6-intshi ye-turkey breast sandwich ku-wheat roll ne-turkey, ushizi wase-Swiss, ulethisi, utamatisi, u-anyanisi, ne-1 isipuni semayonnaise elula
• Ama-pancake ama-3 ane-2 wezipuni we-maple isiraphu kanye ne-1/2 inkomishi ama-blueberries amasha (Njengama-pancake? Bese uzama iresiphi egcwele amaprotheni!)
• 1 I-Starbucks Grande Mocha Frappuccino (awukho ukhilimu ophehliwe)
• 1 inkomishi yespaghetti ne-1/2 indebe ye-marinara sauce
• I-4-ounce piece cheesecake enezipuni eziyi-3 ukhilimu ophehliwe

Ukudla Okungcono Kakhulu Ongakudla...

... lapho ulamba

Lokhu kudla okunothe nge-fiber kuyanelisa futhi kukugcwalise:

• I-Tabouli (i-fiber engu-5g, ama-calories angu-160 nge-1/2 indebe ngayinye)
• I-Broccoli (i-fiber engu-5.1g, ama-calories angu-55 indebe eyodwa, iphekwe)
• Amajikijolo (8g fiber, 64 kilojoule indebe ngayinye)
• I-artichokes (i-fiber engu-6.5g, ama-calories angu-60 i-artichoke ngayinye)

... ukwelapha i-carb, amafutha, kanye nezifiso ezimnandi

• Ikhekhe lokudla kwengelosi (amafutha angu-0.15g, amakhalori angu-128 ucezu ngalunye) anomango osanda kusikwa
• Umzala (u-0.25g wamafutha, ama-calories ayi-176 ngenkomishi ngayinye, kuphekiwe)
• Ama-Veggie burger (amafutha angu-3.5g, ama-calories ayi-90 kuye kwayi-100 nge-Boca noma nge-Gardenburger)
• Ubhatata obhaki ophakathi nendawo (amafutha ayi-0.15g, ama-calories ayi-103)

... ngaphambi kokudla kwakusihlwa

Qala ngalokhu, futhi uzodla ukudla okuncane-kodwa uzizwe ugcwele:

• Ama-Strawberries (ama-calories angu-46 ngenkomishi ngayinye)
• IGazpacho (ama-calories angu-46 ngenkomishi ngayinye)
• Isaladi yesipinashi sengane enezinkomishi ezi-2 zesipinashi sengane kanye nezipuni ezi-2 zokugqoka okulula (ama-calories angu-36)
• Izaqathi zezingane ezi-5 kuye kweziyi-10 ezinezipuni ezimbili ze-Greek yogurt ranch dip (ama-calories angu-109)

Imithombo:

• UKeith-Thomas Ayoob, RD, umsizi kaprofesa wezokudla e-Albert Einstein College of Medicine eNew York nombhali I-Diet kaMalume Sam
• UJoanne L. Slavin, Ph.D., uprofesa wezokudla eNyuvesi yaseMinnesota eMinneapolis
• ULisa R. Young, Ph.D., R.D., umbhali we Umtshele Ingxenye

Buyekeza kwe-