Isilinganiso Esihle Kakhulu se-Macronutrient for Weight Loss

-Delile

• Ukubaluleka Kwekhalori Kungaphezu kwesilinganiselo se-Macronutrient sokulahleka kwamafutha
• Amakhalori Awachazi Indaba Yonke
• Ukubaluleka Kwekhwalithi Yezokudla
• Khetha Ukudla Okuminyene Neminithi
• Sebenzisa ukudla okuphezulu kwamaphrotheni
• Nciphisa Ukudla Okunamafutha Nama-Carb Aphezulu
• Isilinganiselo Esihle Kakhulu se-Macronutrient Yiso Ongasinamathela
• Okusemqoka

Umkhuba wakamuva wokwehla kwesisindo ubala ama-macronutrients.

Lezi yizakhi zomzimba ezidinga umzimba wakho ngamanani amakhulu ukuze zikhule kahle futhi zikhule - okungukuthi, ama-carbs, amafutha namaprotheni.

Ngakolunye uhlangothi, ama-micronutrients ayizakhamzimba ezidingwa ngumzimba wakho ngamanani amancane, njengamavithamini namaminerali.

Ukubala ama-macronutrients kuyefana nokubala ama-calories kepha kwehlukile ngoba kubheka ukuthi amakhalori avelaphi.

Lo mbhalo ubuyekeza isilinganiso esihle kakhulu se-macronutrient sokulahleka kwesisindo nokuthi kungani kubalulekile ikhwalithi yokudla.

Ukubaluleka Kwekhalori Kungaphezu kwesilinganiselo se-Macronutrient sokulahleka kwamafutha

Uma kukhulunywa ngokulahlekelwa ngamafutha, ukuthi udla kangakanani kubaluleke kakhulu kunamanani ama-carbs, amafutha kanye namaprotheni ekudleni kwakho.

Ocwaningweni lonyaka owodwa, abacwaningi bahlele abantu abangaphezu kuka-600 abakhuluphele ngokweqile ekudleni okunamafutha amancane noma okunama-carb low ().

Phakathi nezinyanga ezimbili zokuqala zocwaningo, iqembu lokudla okunamafutha aphansi lisebenzisa amagremu angama-20 amafutha ngosuku, ngenkathi iqembu eliphansi le-carb lisebenzisa amagremu ama-20 ama-carbs ngosuku.

Ngemuva kwezinyanga ezimbili, abantu bamaqembu womabili baqala ukungeza amafutha noma ama-carbs emuva ekudleni kwabo baze bafika ezingeni eliphansi kakhulu lokudla ababekholelwa ukuthi bangaligcina.

Ngenkathi lingekho iqembu okwakufanele lidle inani elithile lama-calories, womabili amaqembu anciphisa ukudla kwawo ngesilinganiso sama-calories angama-500-600 ngosuku.

Ekupheleni kocwaningo, iqembu lokudla okunamafutha aphansi lalahlekelwa amakhilogremu ayi-11.7 (5.3 kg) uma kuqhathaniswa neqembu eliphansi le-carb, elehla ngamakhilogremu ayi-13.2 (umehluko nje wamakhilogremu ayi-1.5 (0.7 kg) phakathi kwesifundo yonyaka ().

Kwesinye isifundo, abantu abangaphezu kuka-645 abakhuluphele ngokweqile babelwa ngokungahleliwe ekudleni okwahluka ngokulingana kwamafutha (40% vs 20%), carbs (32% vs 65%) namaprotheni (25% vs 15%) ().

Ngaphandle kwesilinganiso se-macronutrient, konke ukudla kudliwe ngempumelelo efanayo ekukhuthazeni inani elifanayo lokwehlisa isisindo phakathi neminyaka emibili ().

Le miphumela neminye ikhomba eqinisweni lokuthi noma ikuphi ukudla okuncishisiwe okunekhalori kungadala inani elifanayo lokwehla kwesisindo esikhathini eside (,,,).

Ucwaningo lukhombisa ukuthi ungalahla amafutha kungakhathalekile isilinganiso sakho se-macronutrient. Ngaphezu kwalokho, izilinganiso ezahlukahlukene ze-macronutrient azithinti kakhulu ukuthi ungakanani amafutha owalahlekayo ngokuhamba kwesikhathi.

Amakhalori Awachazi Indaba Yonke

Ikhalori lilinganisa inani lamandla aqukethe ukudla noma isiphuzo esithile. Noma ngabe kuvela kuma-carbs, amafutha noma amaprotheni, ikhalori elilodwa lokudla liqukethe cishe ama-joule we-4.2 wamandla ().

Ngale ncazelo, wonke amakhalori enziwa alingana. Kodwa-ke, lokhu kucabanga kwehluleka ukubheka ubunzima be-physiology yomuntu.

Ukudla nokwakheka kwe-macronutrient kungathonya ukuthi uzizwe ulambile noma ugcwele kangakanani, isilinganiso sakho semethabolic, ukusebenza kobuchopho nokuphendula kwamahomoni ().

Ngakho-ke, ngenkathi ama-calories ayi-100 e-broccoli nama-calories ayi-100 ama-donuts aqukethe amandla alinganayo, athinta umzimba wakho nokukhetha kwakho ukudla ngokuhluke kakhulu.

Izinkomishi ezine (amagremu angama-340) we-broccoli zinama-calories ayi-100 futhi zipakisha amagremu ayisishiyagalombili e-fiber. Ngakolunye uhlangothi, ingxenye eyodwa kuphela yedonathi enezingilazi ezinesilinganiso esiphakathi nendawo inikeza ama-calories ayi-100, ikakhulukazi avela kuma-carbs namafutha acolisisiwe (,).

Manje cabanga udla izinkomishi ezine ze-broccoli ngasikhathi sinye. Ngeke nje kuthathe isikhathi esiningi nomzamo ukuhlafuna, kepha okuqukethwe kwayo okune-fiber ephezulu kungakushiya uzizwe ugcwele kakhulu kunokudla ingxenye eyodwa yedonathi, lapho-ke kungenzeka udle enye ingxenye.

Ngenxa yalokho, ikhalori akuyona nje ikhalori. Kufanele futhi ugxile kwikhwalithi yokudla ukwandisa ukunamathela ekudleni kanye nokulahleka kwamafutha.

Amakholori anikeza umzimba wakho inani elifanayo lamandla.Kodwa-ke, ziyahlukahluka ekutheni ziyithinta kanjani impilo yakho kanye namandla akho okulandela umkhondo nokudla kwakho.

Ukubaluleka Kwekhwalithi Yezokudla

Ukwehlisa isisindo, kufanele wakhe ukushoda kwekhalori ngokudla amakhalori ambalwa kunalawo owashisayo.

Ngokwenza njalo, uphoqa umzimba wakho ukuthi udonse amandla ezitolo zawo zamanje (amafutha omzimba) kungakhathalekile ukuthi ungakanani umzimba we-carb, fat kanye namaprotheni wokudla kwakho.

Uma usudale ukusilela kwekhalori, kubalulekile ukuthi uphendule ngezinhlobo zokudla okudlayo njengoba okunye kunokudla okunomsoco futhi kunomsoco kunabanye.

Nakhu ukudla kanye nama-macronutrients okufanele ugxile kukho nokunye ukukhawulela.

Khetha Ukudla Okuminyene Neminithi

Ukudla okunomsoco omningi kunezinga eliphezulu lezakhamzimba kepha kunama-calories aphansi.

Ukudla okunomsoco kupakisha i-fiber, amaprotheni anciphile, amafutha anempilo, amavithamini, amaminerali kanye nezinye izinto eziwusizo njengama-phytochemicals.

Lokhu kubandakanya ukudla okunjengobisi, ubhontshisi, okusanhlamvu, okusanhlamvu okuphelele, izithelo, imifino nenyama engenamafutha nenhlanzi.

Okuningi kwalokhu kudla nakho kunothe nge-fiber futhi kuqukethe amaphesenti aphezulu wamanzi. Amanzi nefayibha kusiza ukukhulisa imizwa yokugcwala, okungakusiza ukuthi udle amakhalori aphelele ambalwa usuku lonke ().

Sebenzisa ukudla okuphezulu kwamaphrotheni

Amaphrotheni akhuthaza imizwa yokugcwala, agweme ukulahleka kwemisipha futhi anomthelela ophakeme kakhulu we-thermic, okusho ukuthi kuthatha amakhalori amaningi ukugaya uma kuqhathaniswa nama-carbs noma amafutha (,,).

Funa imithombo emincane yezilwane efana nenyama, inhlanzi, izinkukhu, amaqanda nobisi. Ungathola futhi amaprotheni akho emithonjeni yezitshalo efana nesoya, okusanhlamvu nemifino ethile, kufaka phakathi uphizi oluhlaza.

Amaphrotheni anyakazisa noma iziphuzo ezibuyisela ukudla futhi kuyindlela enhle phakathi kokudla noma endaweni yokudla ukwandisa ukukhiqizwa kwamaprotheni.

Nciphisa Ukudla Okunamafutha Nama-Carb Aphezulu

Njengoba nje okunye ukudla kungazuzisa izinhloso zakho zokwehlisa isisindo, okunye kungazilimaza.

Ukudla okuqukethe kokubili amafutha nama-carbs kuvuselela isikhungo somvuzo ebuchosheni bakho futhi kwandise izifiso zakho, okungaholela ekudleni ngokweqile nasekuzuzeni isisindo (,).

Ama-donuts, i-pizza, amakhukhi, ama-crackers, ama-chips amazambane nokunye ukudla okulula okusetshenzwe kakhulu kuqukethe le nhlanganisela yokulutha yamafutha ne-carbs.

Ngokuzimela, ama-carbs noma amafutha awanazo izimfanelo zokulutha, kodwa ngokuhlangana kungaba nzima ukumelana nakho.

Ukudla okudlayo kungathinta imizamo yakho yokulahleka kwamafutha. Sebenzisa ukudla okunomsoco omningi futhi onamaprotheni amaningi kepha khawula ukudla okuqukethe inhlanganisela yama-carbs namafutha, njengoba le combo ibenza babe umlutha.

Isilinganiselo Esihle Kakhulu se-Macronutrient Yiso Ongasinamathela

Ngenkathi ukwakheka kwe-macronutrient kokudla kwakho kungahle kungathinti ngqo ukulahleka kwamafutha, kungathinta amandla akho okunamathela ekudleni okunama-kilojoule ancishisiwe.

Lokhu kubalulekile, njengoba ucwaningo lukhombisile ukuthi isibikezelo esisodwa esikhulu sokuncipha kwesisindo ukunamathela ekudleni okunama-kilojoule ancishisiwe (,,).

Kodwa-ke, ukunamathela ekudleni kunzima kubantu abaningi, futhi kuyisizathu sokuthi kungani izidlo eziningi zehluleka.

Ukuze wandise amathuba akho okuphumelela ekudleni okunama-kilojoule anciphisiwe, khetha isilinganiso sakho se-macronutrient ngokuya ngokuncamelayo nakwimpilo yakho).

Isibonelo, abantu abanesifo sikashukela sohlobo lwe-2 bangakuthola kulula ukulawula ushukela wabo wegazi ku-carb ephansi kunokudla okune-carb ephezulu (,,).

Ngakolunye uhlangothi, ngaphandle kwalokho abantu abaphilile bangathola ukuthi abalambile kangako ekudleni okunamafutha amaningi, ne-carb ephansi, nokuthi kulula ukukulandela uma kuqhathaniswa nokudla okunamafutha aphansi, okunama-carb aphezulu (,).

Kodwa-ke, izidlo ezigcizelela ukudla okuphezulu kwe-macronutrient eyodwa (njengamafutha) nokufakwa okuphansi kwenye (njenge-carbs) akuzona ezabo bonke abantu.

Esikhundleni salokho, ungathola ukuthi unganamathela ekudleni okunokulinganisela okulungile kwama-macronutrients, nakho okungasebenza ekunciphiseni isisindo ().

Izilinganiso ezamukelekayo zokusabalalisa ama-macronutrient (AMDR) ezibekwe yi-Institute of Medicine of the National Academies zincoma ukuthi abantu bathole (26):

• Ama-calories angu-45-65% avela kuma-carbs
• 20-35% wamakhalori awo avela emafutheni
• 10-35% wamakhalori awo avela emaprotheni

Kunoma ikuphi, khetha indlela yokudla elingana kahle nendlela ophila ngayo nezinto ozithandayo. Lokhu kungathatha ukulinga nephutha elithile.

Ukudla kuvame ukwehluleka ngoba abantu abakwazi ukunamathela kuzo isikhathi eside. Ngakho-ke, kubalulekile ukulandela ukudla okuncishisiwe okunekhalori elingana nokuncamelayo, indlela ophila ngayo nezinhloso zakho.

Okusemqoka

Ama-macronutrients abhekisa kuma-carbs, amafutha kanye namaprotheni - izingxenye ezintathu eziyisisekelo zako konke ukudla.

Isilinganiso sakho se-macronutrient asithinti ngqo ukulahleka kwesisindo.

Amabanga wokusabalalisa ama-macronutrient amukelekile (AMDR) angama-45-65% ama-calories akho ansuku zonke avela kuma-carbs, ama-20-35% kusuka emafutheni no-10-35% kusuka kumaprotheni.

Ukwehlisa isisindo, thola isilinganiso onganamathela kuso, gxila kokudla okunempilo futhi udle amakhalori ambalwa kunalawo owashisayo.