Kuyini Ukushoda Kwekhalori, Futhi Ingakanani Eyodwa Enempilo?

-Delile

• Kuyini nokuthi kungani kubalulekile ekwehliseni isisindo
• Ibala izidingo zekhalori
• Izindlela zokufeza ukushoda kwekhalori
• Amathiphu wokudla ama-calories ambalwa
• Ungaphuzi amakhalori akho
• Nciphisa ukudla okusetshenzwe kakhulu
• Yidla ngokuyinhloko ukudla okuphekwe ekhaya
• Okubalulekile

Uma uke wazama ukunciphisa isisindo, kungenzeka ukuthi uzwile ukuthi kushoda ikhalori.

Kodwa-ke, ungazibuza ukuthi kuhilelani ngempela noma kungani kudingekile ukunciphisa umzimba.

Lo mbhalo uchaza konke odinga ukukwazi ngokushoda kwekhalori, kufaka phakathi ukuthi kuyini, ukuthi kuthinta kanjani ukuncipha komzimba, nokuthi ungakufeza kanjani ngendlela enempilo, nezinzile.

Kuyini nokuthi kungani kubalulekile ekwehliseni isisindo

Amakholori amayunithi wamandla owathola ekudleni naseziphuzweni, futhi uma usebenzisa ama-calories ambalwa kunalawo owashisayo, uzuza ukusilela kwekhalori.

Amakholori owashisayo noma owasebenzisayo usuku ngalunye - okwaziwa nangokuthi izindleko zekhalori - afaka izinto ezintathu ezilandelayo ():

• Ukusetshenziswa kwemali yokuphumula (REE). I-REE isho amakhalori asetshenziswa umzimba wakho ekuphumuleni ngemisebenzi ekugcina uphila, njengokuphefumula nokujikeleza kwegazi.
• Umphumela we-Thermic wokudla. Lokhu kufaka amakhalori umzimba wakho awusebenzisayo ukugaya, ukumunca, kanye nokugaya ukudla.
• Ukusetshenziswa kwamandla kagesi. Lokhu kubhekisela kuma-calories owasebenzisayo ngesikhathi semidlalo njengokuvivinya umzimba nemisebenzi ehlobene nokungavocavoci umzimba, kufaka phakathi ukuzulazula nokwenza imisebenzi yasekhaya.

Uma unikeza umzimba wakho amakhalori ambalwa kunalokho okudingayo ukuxhasa lezi zinto ezintathu zokusetshenziswa kwekhalori, ubeka umzimba wakho ekushodweni kwekhalori. Ukwenza njalo ngokungaguquki isikhathi eside kuholela ekwehliseni isisindo ().

Ngakolunye uhlangothi, uzoba nesisindo uma uhlala unikeza umzimba wakho ama-calories amaningi kunalokho okudingayo ukuxhasa le misebenzi. Lokhu kubizwa ngokuthi insalela yekhalori.

Ukushoda kwekhalori kwenzeka lapho uhlinzeka njalo ngomzimba wakho ngamakhalori ambalwa kunalokho okudingayo ukuxhasa ukusetshenziswa kwekhalori.

Ibala izidingo zekhalori

Kubantu abaningi, ukushoda kwekhalori lama-calories angama-500 ngosuku kwanele ukunciphisa umzimba futhi akunakwenzeka ukuthi kuthinte kakhulu amazinga akho endlala noma wamandla (2).

Ukuze udale lokhu kushoda kwekhalori, udinga ukwazi ukuthi amakholori akho esondlo ayini. Amakhalori wesondlo impela inani lama-calories umzimba wakho odinga ukuxhasa ukusetshenziswa kwamandla.

Ungasebenzisa ama-calorie calculator njenge-Body Weight Planner evela ku-National Institute of Health. Izibali ezinjalo zilinganisela amakhalori akho wesondlo ngokususelwa kusisindo sakho, ubulili, ubudala, ubude, kanye nezinga lomsebenzi womzimba (3).

Yize izibali zekhalori zinikeza umbono omuhle wezidingo zakho zekhalori yesondlo, ungathola inombolo eqonde ngokwengeziwe ngokulandela ikhalori lakho lokudla nesisindo sezinsuku eziyi-10 ().

Ngenkathi ugcina ileveli efanayo yomsebenzi wansuku zonke, sebenzisa uhlelo lokusebenza lokulandelela ikhalori ukulandelela amakhalori akho futhi uzilinganise nsuku zonke. Ukuze uthole umphumela onembile, sebenzisa isikali esifanayo, ngasikhathi sinye sosuku, futhi ugqoke izingubo ezifanayo (noma ungasebenzisi lutho nhlobo).

Isisindo sakho singaguquguquka usuku nosuku, kepha uma isisindo sakho sihlale sizinzile phakathi nezinsuku eziyi-10, inani elijwayelekile lamakhalori owadlile ngosuku limelela kangcono amakhalori wakho wesondlo.

Hlukanisa inani eliphelele lama-calories owadlile izinsuku eziyi-10 ngo-10 ukuthola isilinganiso sakho sansuku zonke sekhalori. Ngemuva kwalokho, khipha ama-calories ayi-500 kusuka kule nombolo ukunquma umgomo wakho wokudla wansuku zonke wokunciphisa umzimba.

Isibonelo, uma uthola amakhalori akho wesondlo ukuthi abe ngu-2 000 ngosuku, inhloso yakho entsha yansuku zonke yekhalori ingaba ngu-1,500.

Njengoba wehla isisindo, amakhalori wakho wesondlo azokwehla ngokuhamba kwesikhathi, futhi kuzodingeka ukuthi ulungise ukudla kwakho kwekhalori ngokuya ngemigomo yakho yokwehlisa isisindo ().

Noma kunjalo, ukuqinisekisa ukulahleka kwesisindo okunempilo nokudla okwanele kwezakhi zomzimba, abesifazane akufanele badle amakhalori angaphansi kwama-1,200 ngosuku, namadoda angabi ngaphansi kwama-calories ayi-1,500 ().

Ungalinganisa amakhalori akho wesondlo ngokusebenzisa i-calculator eku-inthanethi. Ngenye indlela, ngenombolo enembile, qapha ukudla kwakho kwekhalori nesisindo izinsuku eziyi-10.

Izindlela zokufeza ukushoda kwekhalori

Ungafinyelela ukushoda kwekhalori ngokudla amakhalori ambalwa noma ukwandisa amazinga womsebenzi wakho - noma womabili.

Lokho kusho, kungaba lula futhi kube nokusimama ngokwengeziwe ukudala ukusilela kwekhalori ngokudla kunokuzivocavoca wedwa, njengoba ungahle ungabi nesikhathi, amandla, noma ugqozi lokuzivocavoca nsuku zonke. Futhi, ukuzivocavoca umzimba akuwashisi amakhalori amaningi njengoba abantu abaningi bakholelwa (,,,,).

Ngamanye amagama, kungaba lula ukudla ama-kilojoule angama-500 usuku ngalunye kunokushisa leli nani lamakhalori ngokuzivocavoca umzimba. Noma kunjalo, kusanconywa ukuthi uhlanganyele ekuqiniseni imisipha nokuzivocavoca umzimba ngemiphumela yabo ezuzisayo empilweni jikelele ().

Izinkombandlela Zomsebenzi Womzimba WamaMelika ovela eMnyangweni Wezempilo kanye Nezinsizakalo Zabantu zincoma ukuthi abantu abadala benze ukuvivinya umzimba ngamandla amaminithi ayi-150-300, noma imizuzu engama-75-150 yokuzivocavoca ngamandla, masonto onke (12).

Ukuzivocavoca umzimba ngokulingene kubandakanya ukuhamba ngamandla nokuhamba ngebhayisikili okulula, kanti izibonelo zokuzivocavoca umzimba ngamandla ukugijima nokuhamba ngebhayisikili ngokushesha.

Imihlahlandlela futhi incoma ukuthi abantu abadala benze imisebenzi yokuqinisa imisipha ebandakanya amaqembu abo amakhulu emisipha - kufaka phakathi emuva, amahlombe, isifuba, izingalo nemilenze - okungenani izinsuku ezimbili ngesonto (12).

Ukwenza imisebenzi yokuqinisa imisipha kuzosiza umzimba wakho ukubeka phambili ukulahleka kwamafutha omzimba kunokuqina kwemisipha (,,).

Kungenzeka kusimame ngokwengeziwe ukudala ukusilela kwekhalori ngokudla kunokuzivocavoca wedwa. Kodwa-ke, ukuvivinya umzimba kubalulekile kuzici eziningi zempilo.

Amathiphu wokudla ama-calories ambalwa

Ukusika amakhalori ekudleni kwakho ukudala ukusilela kwekhalori akudingi izinguquko ezinqala.

Eqinisweni, amasu amaningana angakusiza ukunciphisa ukudla kwakho kwekhalori ukuze wehlise isisindo futhi uyigcine - futhi ayidingi nokubalwa kwekhalori.

Ungaphuzi amakhalori akho

Ungahle ukwazi ukususa amakholori angamakhulu amaningana ekudleni kwakho ngokunciphisa noma ukuqeda ukuphuza kwakho iziphuzo ezinoshukela ezifana nesoda, iziphuzo zezithelo, neziphuzo zekhofi ezikhethekile.

Iziphuzo ezidakayo nazo zingapakisha inani elikhulu lama-calories.

Ama-calories avela kulezi ziphuzo awanikeli ukugcwala, futhi ngokweqile, angaholela ekuzuzeni isisindo, isifo senhliziyo, nesifo sikashukela (,,,).

Nciphisa ukudla okusetshenzwe kakhulu

Ushukela, amafutha, nosawoti ekudleni okusetshenzwe kakhulu, kufaka phakathi iziphuzo ezinoshukela, ukudla okusheshayo, ama-dessert, kanye nezinhlamvu zasekuseni, kwenza lokhu kudla okuphezulu kwekhalori kube mnandi kakhulu futhi kukhuthaze ukusetshenziswa ngokweqile (,).

Eqinisweni, olunye ucwaningo lukhombisa ukuthi abantu ababevunyelwe ukudla okuningi noma okuncane njengoba babefuna badla ama-calories angu-500 ngaphezulu ngosuku ekudleni okuqukethe ukudla okucutshungulwe kakhulu, uma kuqhathaniswa nokudla okuqukethe okuqhubekayo okuncane ().

Ukudla okuqhutshwa kancane kunothe ngamavithamini, amaminerali, kanye nefayibha futhi kufaka ukudla okunjengamaprotheni anciphile, izithelo, imifino, amantongomane, nemidumba. Ukudla okunothe ngokudla okucutshungulwe kancane kuzokusiza ukukuvimbela ekudleni ngokweqile futhi kuqinisekise ukuthi uthola izakhamzimba ezidingwa ngumzimba wakho.

Uma ukudla kwakho kwamanje kuqukethe ukudla okuningi okucutshungulwe kakhulu, kancane kancane qala ukubuyisela lezo zinto ngezinto ezicutshungulwe kancane. Isibonelo, shintsha okusanhlamvu okunoshukela nge-oatmeal okunezithelo, noma ushintshe ama-chip ngama-alimondi angenawo usawoti.

Yidla ngokuyinhloko ukudla okuphekwe ekhaya

Ukulungiselela nokudla ukudla kwakho ekhaya kukuvumela ukuthi ulawule izithako nosayizi bezabelo zakho - ngakho-ke, ukudla kwakho ikhalori.

Ucwaningo olulodwa lukhombisile ukuthi abantu abapheka isidlo sakusihlwa ekhaya amahlandla ama-6-7 ngeviki badle ama-calories ayi-137 ambalwa ngosuku, ngokwesilinganiso, kunabantu abapheka isidlo sakusihlwa ekhaya isikhathi esingu-0-1 ngeviki ().

Ukudla ukudla okuphekwe ekhaya nakho kuhlotshaniswa nekhwalithi yokudla engcono, ukwanda kokudla kwezithelo nemifino, amazinga aphansi amafutha emzimbeni, nezingozi ezincishisiwe zesifo senhliziyo nesifo sikashukela ().

Ngaphezu kwalokho, ukupheka njalo ekhaya kungakongela imali ().

Ukunciphisa ukuphuza kwakho iziphuzo ezinoshukela, ukusebenzisa ukudla okuqukethe ukudla okucutshungulwe kancane, nokudla ekhaya kungakusiza ukuthi unciphise ukudla okudla ngekhalori.

Okubalulekile

Ukushoda kwekhalori kwenzeka lapho usebenzisa ama-calories ambalwa kunomzimba wakho.

Ukushoda kwekhalori kwama-calories angama-500 ngosuku kuyasebenza ekulahlekelweni kwesisindo okunempilo nokusimeme.

Ukuqeda iziphuzo ezinoshukela, ukudla ukudla okucutshungulwe kancane njengezithelo nemifino, nokudla ukudla okuphekwe ekhaya kungakusiza ukuthi ufinyelele kuswele lwekhalori ngaphandle kokubalwa kwekhalori.