Izindlela ezi-5 Zokukhawulela Amakhalori Kungaba Yingozi

-Delile

• Izidingo Zakho Zekhalori, Kuchaziwe
• 1. Inganciphisa umzimba wakho
• 2. Kungadala Ukukhathala Nokushoda Kwezakhi
• 3. Kunganciphisa Ukuzala
• 4. Kungawenza Athambe Amathambo Akho
• 5. Kunganciphisa Ukuzivikela Kwakho
• Ungadla Kanjani Inombolo Efanele Yama-calories
• Okusemqoka

Abantu abazama ukunciphisa umzimba bavame ukukhawulela inani lama-calories abawadlayo.

Kodwa-ke, ukukhawula amakhalori ngokweqile kungaholela ezinkingeni ezahlukahlukene zezempilo, kufaka phakathi ukuncipha kokuzala namathambo abuthakathaka.

Le ndatshana ichaza imiphumela engu-5 engaba yingozi yokuvinjelwa kwekhalori futhi ikusize unqume ukushoda kwekhalori okulungele wena.

Izidingo Zakho Zekhalori, Kuchaziwe

Ikhalori lichazwa njengenani lamandla okushisa adingekayo ukukhuphula izinga lokushisa kwegremu elilodwa lamanzi ngo-1 ° C (1.8 ° F).

Kodwa-ke, kungenzeka ukuthi ucabange ngama-calories njengeyunithi yokukala inani lamandla umzimba wakho owuthola ekudleni naseziphuzweni oziphuzayo.

Umzimba wakho udinga ama-calories ukuze usebenze futhi uwasebenzisele ukuxhasa izinqubo ezintathu eziyinhloko ():

1. Isilinganiso sokusetshenziswa komzimba (BMR): Lokhu kubhekisela enanini lamakhalori adingekayo ukumboza imisebenzi yakho eyisisekelo, kufaka phakathi ukusebenza okufanele kobuchopho bakho, izinso, inhliziyo, amaphaphu nohlelo lwemizwa.
2. Ukugaya: Umzimba wakho usebenzisa inani elithile lamakhalori ukugaya futhi uhlanganise ukudla okudlayo. Lokhu kwaziwa nangokuthi umphumela we-thermic wokudla (TEF).
3. Umsebenzi womzimba: Lokhu kubhekisela enanini lamakhalori adingekayo ukwenza imisebenzi yakho yansuku zonke nokusebenza.

Ngokuvamile, ukudla amakhalori amaningi kunalokho okudingwa ngumzimba wakho kuzokudalela isisindo, ikakhulukazi ngesimo samafutha omzimba. Ukudla amakhalori ambalwa kunomzimba wakho okudingayo kuholela ekunciphiseni isisindo (,,).

Lo mqondo wokulinganisa ikhalori, osekelwa ucwaningo oluqinile lwesayensi, yingakho abantu abafuna ukunciphisa isisindo bavame ukuzama ukukhawulela ukudla kwabo kwekhalori (5,,).

Kodwa-ke, ukukhawulela amakhalori kakhulu kungalimaza impilo yakho ngezindlela ezi-5 ezilandelayo.

1. Inganciphisa umzimba wakho

Ukudla njalo amakhalori ambalwa kunalokho okudingwa ngumzimba wakho kungadala ukuthi umzimba wakho wehle kancane.

Ucwaningo oluningi lukhombisa ukuthi ukudla okunama-kilojoule amancane kunganciphisa inani lama-calories umzimba asha ngo-23% (,,).

Ngaphezu kwalokho, le metabolism ephansi ingaqhubeka isikhathi eside ngemuva kokumiswa kokudla okunomkhawulo wekhalori ().

Eqinisweni, abacwaningi bakholelwa ukuthi le metabolism ephansi ingachaza ngokwengxenye ukuthi kungani abantu abangaphezu kwama-80% bephinda bathole isisindo uma besuka ekudleni kwabo okunemikhawulo yekhalori ().

Enye yezindlela izidlo ezinomkhawulo wekhalori ezinciphisa umzimba wakho ngokubangela ukulahleka kwemisipha (,,).

Lokhu kulahleka kwesisindo semisipha kungenzeka kakhulu ukuthi kwenzeke uma ukudla okunomkhawulo wekhalori kungaphansi kwamaphrotheni futhi kungahlanganiswa nokuzivocavoca umzimba (,). Ukuvimbela ukudla kwakho okwehlisa isisindo ekuthinteni imetabolism yakho, qiniseka ukuthi awudli amakhalori ambalwa kunalawo adingekayo ukuxhasa i-BMR yakho.

Ukwandisa kancane ukudla kwakho kwamaprotheni nokungeza izivivinyo zokumelana nesimo sakho sokuzivocavoca nakho kungasiza (,).

Ukunciphisa kakhulu amakhalori akho kunganciphisa imetabolism yakho futhi kukunciphise imisipha. Lokhu kwenza kube nzima kakhulu ukugcina ukulahleka kwesisindo sakho esikhathini eside esizayo.

2. Kungadala Ukukhathala Nokushoda Kwezakhi

Ukudla njalo amakhalori ambalwa kunalokho okudingwa ngumzimba wakho kungadala ukukhathala futhi kwenze kube nzima kakhulu kuwe ukuhlangabezana nezidingo zakho zansuku zonke zomsoco.

Isibonelo, ukudla okunomkhawulo wekhalori kungahle kunganikezi inani elanele le-iron, i-folate noma i-vitamin B12. Lokhu kungaholela ekushoneni kwegazi nokukhathala okukhulu (16, 17, 18).

Ngaphezu kwalokho, inani lama-carbs owadlayo lingadlala indima ekukhathaleni.

Olunye ucwaningo lukhombisa ukuthi ukudla okunomkhawulo wekhalori ngamanani aphansi we-carbs kungadala imizwa yokukhathala kwabanye abantu (19,,,).

Kodwa-ke, ezinye izifundo zithola ukuthi ukudla okuphansi kwe-carb kunciphisa ukukhathala. Ngakho-ke, lo mphumela ungancika kumuntu (, 24).

Ukudla okunomkhawulo wekhalori kunganciphisa nezinye izakhi zomzimba, kufaka phakathi:

• Amaprotheni: Ukungadli ukudla okwanele okunothe amaprotheni njengenyama, inhlanzi, ubisi, ubhontshisi, uphizi, udali, amantongomane nembewu kungadala ukulahleka kwemisipha, ukuncipha kwezinwele kanye nezipikili ezinamahloni (25).
• I-calcium: Ukungadli ukudla okwanele okunothe nge-calcium njengobisi, imifino enamaqabunga, i-calcium-set tofu kanye nobisi oluqinisiwe kunganciphisa amandla amathambo futhi kwandise ubungozi bokuqhekeka (26).
• I-Biotin ne-thiamine: Ukudla okuphansi okusanhlamvu okuphelele, okusabhontshisi, amaqanda, okobisi, amantongomane nembewu kungakhawulela ukudla kwakho lawa mavithamini amabili we-B, okungahle kubangele ubuthakathaka bemisipha, ukulahleka kwezinwele nesikhumba se-scaly (27, 28).
• Uvithamini A: Ukungadli ukudla okwanele okunovithamini A njengenyama yenyama, inhlanzi, ubisi, imifino enamaqabunga noma izithelo nemifino enombala osawolintshi kungenza buthakathaka amasosha akho omzimba futhi kuholele ekulimaleni unomphela kwamehlo (29).
• Magnesium: Ukudla okwanele kwenhlamvu egcwele egcwele i-magnesium, amantongomane nemifino enamaqabunga kungadala ukukhathala, i-migraines, amajaqamba emisipha kanye nesigqi senhliziyo esingajwayelekile (30).

Ukuvimbela ukukhathala nokushoda kwezakhi, gwema ukukhawulela ngokweqile amakhalori akho futhi uqinisekise ukuthi udla ukudla okuphelele okuphekwe okuncane.

Ukukhawulela amakhalori ngokweqile kungaholela ekukhathaleni. Ukugcina lokhu kuvinjelwa kwekhalori isikhathi eside kakhulu kungaholela nasekushodeni kwezakhi.

3. Kunganciphisa Ukuzala

Ukukhawulela amakhalori ngokweqile kungathinta kabi ukuzala. Lokhu kuyiqiniso ikakhulukazi kwabesifazane, njengoba amandla okuvota ancike emazingeni ama-hormone.

Ngokuqondile, ukwenyuka kwamazinga e-estrogen ne-luteinizing hormone (LH) kuyadingeka ukuze i-ovulation yenzeke (,)

Kuyathakazelisa ukuthi ucwaningo lukhombisile ukuthi amazinga e-LH ngokwengxenye ancike kwinani lama-calories atholakala ekudleni kowesifazane (,).

Ngokunjalo, ucwaningo lukhombisa ukuthi umsebenzi wokuzala ucindezelwa kwabesifazane abadla ama-calories angama-22-42% ambalwa kunalawo adingekayo ukugcina isisindo sawo ().

Ukudla okwanele kwekhalori kunganciphisa namazinga e-estrogen, okucatshangwa ukuthi kunemiphumela emibi ehlala njalo empilweni yethambo nenhliziyo (,,).

Izimpawu zokuncipha kokuzala zingabandakanya imijikelezo yokuya esikhathini noma ukuntuleka kwayo. Kodwa-ke, ukuphazamiseka kokuya esikhathini okucashile kungenzeka kungabi nazimpawu, ngakho-ke kungadinga ukuhlolwa kwezempilo okuphelele ukuze kutholakale (,).

Abaphenyi bakholelwa ukuthi ukuvinjelwa okunzima kwekhalori nakho kungathinta umsebenzi wokuzala wabesilisa, kodwa zimbalwa izifundo ezikhona esihlokweni ().

Ukukhawulela ngokweqile ama-calories kunganciphisa ukuzala, ikakhulukazi kwabesifazane. Kudingeka izifundo eziningi ukuthola imiphumela yokuvinjelwa kwekhalori emadodeni.

4. Kungawenza Athambe Amathambo Akho

Ukudla ama-calories ambalwa kakhulu kungenza buthaka amathambo akho.

Lokho kungenxa yokuthi ukuvinjelwa kwekhalori kunganciphisa amazinga e-estrogen ne-testosterone. Amazinga aphansi ala mahomoni amabili okuzala kucatshangwa ukuthi anciphisa ukwakheka kwamathambo futhi andise ukonakala kwamathambo, okuholela ekutheni amathambo abe buthakathaka (,,,).

Ngaphezu kwalokho, ukuvinjelwa kwekhalori - ikakhulukazi uma kuhlangene nokuvivinya umzimba - kungakhuphula amazinga e-hormone okucindezeleka. Lokhu kungaholela nasekulahlekelweni kwethambo ().

Ukulahleka kwamathambo kuyinkinga enkulu ngoba imvamisa ayiphenduki futhi kwandisa ubungozi bokuqhekeka (,).

Ukukhawulela ama-calories kungaphazamisa amazinga ama-hormone, okungaholela ekutheni amathambo abe buthakathaka kanye nengozi eyengeziwe yokwaphuka.

5. Kunganciphisa Ukuzivikela Kwakho

Ukuvimbela ama-calories kungandisa ubungozi bokutheleleka nokugula.

Lokhu kusebenza kumagciwane afana nomkhuhlane ovamile futhi kubonakala kuyiqiniso ikakhulukazi uma kuhlanganiswa nezinga eliphezulu lomsebenzi womzimba (,).

Isibonelo, olunye ucwaningo luqhathanise abasubathi emikhakheni ebeka kakhulu ukuxhomeka komzimba, okufana nesibhakela, i-gymnastics noma ukudilika, kulabo abasemikhakheni engagxilile kakhulu esisindweni somzimba.

Abaphenyi babike ukuthi abasubathi abasemikhakheni edinga ukuncipha benza imizamo eminingi yokunciphisa isisindo futhi babecishe babe namathuba aphindwe kabili okuba bagule ezinyangeni ezintathu ezedlule ().

Kwesinye isifundo, abasubathi be-taekwondo ababedla ukunciphisa umzimba wabo ngesonto ngaphambi komncintiswano babhekana nokuzivikela komzimba okuncishisiwe kanye nengozi eyengeziwe yokutheleleka ().

Imiphumela yokuvinjelwa kwekhalori kubantu abangazivocavoci ayicaci kangako, futhi kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla (49).

Ukuvinjelwa kwekhalori, ikakhulukazi uma kuhlanganiswe nomsebenzi okhandlayo, kunganciphisa izivikeli mzimba zakho.

Ungadla Kanjani Inombolo Efanele Yama-calories

Izidingo zekhalori ziyahlukahluka kuye ngomuntu ngoba zincike ezintweni ezifana neminyaka, ubulili, ubude, isisindo samanje kanye nezinga lomsebenzi womzimba.

Ukunquma inani lamakhalori alungele wena kuzonciphisa amathuba akho okuba nemiphumela emibi yezempilo echazwe ngenhla.

Kunezindlela ezahlukahlukene zokulinganisela izidingo zakho zekhalori. Indlela elula iqukethe izinyathelo ezintathu ezilula:

1. Nquma i-BMR yakho: Sebenzisa le wokubala online ukulinganisa ubuncane inani lamakhalori elidingwa umzimba wakho ngosuku. Hlela ukuthi ungalokothi usebenzise amakhalori ambalwa kunalokhu.
2. Linganisa imfuneko yakho yansuku zonke: Sebenzisa le-calculator eku-inthanethi ukulinganisa inani lamakhalori owadingayo ukuze ugcine isisindo somzimba wakho samanje.
3. Nquma izidingo zakho zekhalori zokwehlisa isisindo: Uma ukunciphisa isisindo kuwumgomo wakho, lwela ukudla nsuku zonke kwekhalori okuwela phakathi kwemali edingekayo ukuxhasa i-BMR yakho nenani elidingekayo ukugcina isisindo somzimba wakho samanje.

Ngaphezu kwalokho, qiniseka ukuthi urekhoda lokho okudlayo ku-inthanethi yokudla okufana ne-Cronometer, okungenani ekuqaleni kwenqubo yakho yokwehlisa isisindo.

Ukulandela umkhondo wokudla kwakho kuzokusiza ukuthi uqinisekise ukuthi uyaqhubeka nokufinyelela ekudleni kwakho kokudla okunconywayo nsuku zonke.

Sebenzisa indlela engenhla ukulinganisa ukudla kwekhalori nsuku zonke okulungele wena, ngaphezu kwencwadi yokudla eku-inthanethi ukuqinisekisa ukuthi ukudla kwakho kuhlanganisa izidingo zakho zezakhi.

Okusemqoka

Uma kukhulunywa ngokuncipha kwesisindo sesikhathi eside, ukubekezela kuyisihluthulelo. Kungcono ukugwema ukudla okudinga ukuthi ukhawulele kakhulu ama-calories akho.

Esikhundleni salokho, khetha ukudla okugxile kwikhwalithi yokudla futhi kukukhuthaze ukuthi wenze izinguquko zokuphila ngendlela esimeme.