Ingabe 'Amakholori aphakathi kwama-Calorie Out' abalulekile Ngempela?

-Delile

• Yini ama-‘calorie in, calories out ’?
• Ukwehla kwesisindo kudinga ukushoda kwekhalori
• Impilo ingaphezu nje kokuthi 'ama-calorie ku-vs. calories out'
• Umthombo wama-calories uthinta ama-hormone akho nempilo yakho ngokuhlukile
• Izinhlobo zokudla okudlayo kuthinta indlela ogcwele ngayo
• Umthombo wamakhalori unemiphumela ehlukile ku-metabolism yakho
• Kungani kubalulekile ukuminyana kwezakhamzimba
• Okubalulekile

Uma uke wazama ukwehlisa isisindo, kungenzeka ukuthi uke wezwa ngokubaluleka kwama- "calories kuma-calories aqhathaniswa nawo."

Lo mqondo usekelwe emcabangweni wokuthi uma nje udla ama-calories ambalwa kunalawo owashisayo, nakanjani uzoncipha.

Kodwa-ke, abanye abantu bayaphikelela ukuthi uhlobo lokudla okudlayo lubaluleke kakhulu kunenani lama-khalori akuqukethe - kokubili maqondana nokwehlisa isisindo nempilo yesikhathi eside.

Lo mbhalo uphenya ukuthi imodeli "yamakhalori aqhathaniswa nama-calories aphume" ibalulekile yini.

Yini ama-‘calorie in, calories out ’?

Imodeli ye- "calories in versus calories out" isuselwa embonweni wokuthi ukugcina isisindo esizinzile, inani lama-calories owadlayo lidinga ukufana nenombolo oyisebenzisayo.

“Amakholori ku” kubhekisela kuma-calories owathola ekudleni okudlayo, kuyilapho i- “calories out” kuyinombolo yama-calories owashisayo.

Kunezinqubo ezintathu zomzimba ezinkulu ezishisa ama-calories:

• I-metabolism eyisisekelo. Umzimba wakho usebenzisa ama-calories amaningi owathola ekudleni ukuze wenze imisebenzi eyisisekelo, njengokushaya kwenhliziyo yakho. Lokhu kuvame ukubizwa ngokuthi isilinganiso sakho se-basal metabolic (BMR) ().
• Ukugaya. Cishe u-10-15% wamakhalori owadlayo asetshenziselwa ukunika amandla ukugaya ukudla. Lokhu kwaziwa njengomphumela wokudla we-thermic (TEF) futhi kuyahluka ngokuya ngokudla okudlayo (,).
• Umsebenzi womzimba. Amakholori asele owathola ekudleni kwakho enzelwe ukubhebhethekisa umsebenzi wakho womzimba, kufaka phakathi ukusebenza nemisebenzi yansuku zonke njengokuhamba, ukufunda nokugeza izitsha.

Lapho inani lama-khalori owangenisayo kusuka ekudleni lifana nenani lama-calories owashisayo ukugcina umetabolism wakho, ukugaya, nokusebenza komzimba, isisindo sakho sizohlala sizinzile.

Ngakho-ke, imodeli ye- "calories in versus calories out" iyiqiniso ngokuqinile. Udinga ukushoda kwekhalori ukunciphisa umzimba.

Umzimba wakho usebenzisa amakhalori owathola ekudleni ukuze unikeze isilinganiso sakho se-basal metabolic (BMR), ukugaya, nokusebenza komzimba. Lapho inani lamakhalori owasebenzisayo lifana nenani lamakhalori owashisayo, isisindo sakho sizohlala sizinzile.

Ukwehla kwesisindo kudinga ukushoda kwekhalori

Ngokombono webhayoloji, udinga ukudla amakhalori ambalwa kunokusha ukuze unciphise isisindo. Ayikho indlela ezungezile.

Lapho izidingo zamandla omzimba wakho sezitholakele, amakhalori angeziwe ayagcinelwa ukusetshenziswa ngokuzayo - amanye emisipheni yakho njenge-glycogen, kepha amaningi njengamafutha. Ngakho-ke, ukudla amakhalori amaningi kunokusha kuzokubangela ukuthi ukhuluphale, kanti ukudla okuncane kunalokho okudingayo kuzodala ukulahleka kwesisindo ().

Ezinye izifundo zenza kubonakale sengathi ini udla izindaba ngaphezu kuka malini uyadla, okusho ukuthi okuqukethwe ikhalori ekudleni kwakho akubalulekile ekunciphiseni isisindo. Kodwa-ke, lezi zifundo zisuselwa ekucabangeni okungalungile okumbalwa (,,,).

Isibonelo, labo abaphikelela ukuthi ukudla okunama-carb aphansi kusiza abantu ukuthi banciphise isisindo sabo yize bedla inani elifanayo lama-khalori (noma nangaphezulu), imvamisa bathembele kumajenali okudla ukuze balinganisele ukuthi kudliwe ikhalori.

Inkinga ukuthi omagazini bokudla baziwa ngokunganembi, noma ngabe bagcwaliswa ngochwepheshe bokudla (,,).

Ngaphezu kwalokho, ezinye izifundo zibika kuphela inani eliphelele lesisindo esilahlekile, ngaphandle kokusho ukuthi ukuncipha kwesisindo kuqhamuke ekulahlekelweni yimisipha, amafutha, noma amanzi.

Ukudla okuhlukile kuthinta ukulahleka kwemisipha namanzi ngokuhlukile, okungenza kubonakale sengathi kusebenza kangcono ekulahlekelweni kwamafutha uma lokhu kungenjalo ngokweqiniso ().

Ucwaningo olulawula lezi zinto luhlala lubonisa ukuthi ukwehla kwesisindo njalo kubangelwa ukusilela kwekhalori. Lokhu kuyiqiniso kungakhathalekile ukuthi amakhalori akho avela kuma-carbs, amafutha, noma amaprotheni (,,,,).

Ukwehlisa isisindo, ama- "calories akho" adinga ukuhlala engaphansi kunalawo “calories aphumile” kuwe. Ezinye izinto zingenza amakhalori abonakale engabalulekile ekunciphiseni isisindo, kepha ukucwaninga okulawula lezi zinto kukhombisa ukuthi ukwehla kwesisindo njalo kudinga ukushoda kwekhalori.

Impilo ingaphezu nje kokuthi 'ama-calorie ku-vs. calories out'

Ngenkathi imodeli ye- "calories in versus calories out" ibalulekile ekwehliseni isisindo, akuwona wonke ama-calories adalwa alinganayo uma kukhulunywa ngempilo yakho.

Lokho kungenxa yokuthi ukudla okwehlukile kunemiphumela ehlukile kuzinqubo ezahlukahlukene emzimbeni wakho, ngaphandle kokuqukethwe kwekhalori.

Umthombo wama-calories uthinta ama-hormone akho nempilo yakho ngokuhlukile

Ukudla okuhlukile kungathinta amazinga akho ama-hormone ngezindlela ezahlukene.

Imiphumela ehlukile ye-glucose ne-fructose isebenza njengesibonelo esihle. Lezi zhukela ezimbili ezilula zinikeza inani elifanayo lamakhalori ngegramu ngayinye, kodwa umzimba wakho uzigaya ngezindlela ezihluke ngokuphelele ().

Ukudla okunothe kakhulu ku-fructose eyengeziwe kuxhumene nokumelana ne-insulin, kukhuphuke amazinga kashukela egazini, kanye namazinga aphezulu we-triglyceride ne-LDL (amabi) we-cholesterol kunokudla okunikeza inani elifanayo lamakhalori avela ku-glucose ().

Lokho kusho, isithelo, esiqukethe i-fructose yemvelo kanye nefayibha namanzi, ayinayo imiphumela emibi efanayo.

Ngaphezu kwalokho, uhlobo lwamafutha akhona ekudleni kwakho lungaba nemiphumela ehlukile emazingeni ama-hormone akho okuzala. Isibonelo, ukudla okunothe kumafutha we-polyunsaturated kubonakala kukhulisa ukuzala kwabesifazane abaphilile ().

Ngaphezu kwalokho, ukufaka esikhundleni samafutha agcwele amafutha angadliwe ekudleni kwakho kunganciphisa ingozi yesifo senhliziyo, noma ngabe zombili izinhlobo zinikeza inani elifanayo lamakhalori ngegremu ngalinye ().

Izinhlobo zokudla okudlayo kuthinta indlela ogcwele ngayo

Ukudla okunomsoco kuthinta indlala yakho kanye nemizwa yokugcwala.

Isibonelo, ukudla ikhalori elingu-100 lokuphakela ubhontshisi kuzonciphisa indlala yakho ngokuphumelela kakhulu kunokudla ikhalori eli-100 eliphakelwa uswidi.

Lokho kungenxa yokuthi ukudla okunothe ngamaprotheni noma i-fiber kugcwalisa kakhulu kunokudla okuqukethe amanani aphansi alezi zinongo (,,).

Uswidi, onefayibha namaprotheni amancane, maningi amathuba okuthi akuholele ekudleni ngokweqile ngokuhamba kosuku, ukunciphisa amathuba okuthi ama- “calories” akho afane “nama-calories” akho.

Ngokufanayo, i-fructose ivame ukukhuphula amazinga e-hormone yokulamba i-ghrelin ngaphezu kwe-glucose.

Futhi ayizikhuthazi izikhungo zokugcwala ebuchosheni bakho ngendlela efanayo ne-glucose, ngakho-ke ngeke uzizwe ugcwele emva kokudla i-fructose njengoba ubungakwenza ngemuva kokudla i-glucose (,).

Kungakho ukudla okuningi okusetshenzisiwe okunothe ku-fructose kepha okungenayo amaprotheni noma i-fiber ngokuvamile kwenza kube nzima kakhulu kuwe ukugcina ibhalansi yamandla.

Umthombo wamakhalori unemiphumela ehlukile ku-metabolism yakho

Ukudla kuthinta umzimba wakho ngokuhlukile. Isibonelo, abanye badinga umsebenzi omningi wokugaya, ukumunca, noma ukugaya umzimba kunabanye. Isilinganiso esisetshenziselwe ukukala lo msebenzi sibizwa ngokuthi yi-thermic effect of food (TEF).

Ukuphakama kwe-TEF, lapho ukudla kudinga amandla amaningi ukuze kwenziwe umzimba. Amaprotheni ane-TEF ephezulu kakhulu, kanti amafutha anenani eliphansi kunawo wonke. Lokhu kusho ukuthi ukudla okunamaprotheni amaningi kudinga amakhalori amaningi okufanele enziwe ngokwenziwa komzimba kunokudla okune-protein ephansi (,).

Yingakho ukudla amaprotheni kuvame ukushiwo ukukhulisa imetabolism yakho ngezinga elikhulu kunokudla ama-carbs noma amafutha. Lokho kusho ukuthi, uma kukhulunywa ngokulahleka kwesisindo, i-TEF yokudla ibonakala inethonya elincane kuphela kubhalansi yakho yekhalori (,,).

Ukudla okuhlukile kungathinta ama-hormone akho, indlala, imizwa yokugcwala, kanye ne-metabolism ehlukile, kungakhathalekile inani lama-calories aqukethe. Ngakho-ke, uma kukhulunywa ngempilo yakho, akuwona wonke ama-calories akhiqizwa alinganayo.

Kungani kubalulekile ukuminyana kwezakhamzimba

Inani lezakhamzimba ukudla eliqukethe ikhalori ngalinye lingahluka kakhulu.

Ukudla okunamandla okunomsoco kunikeza amanani aphezulu wamavithamini, amaminerali, kanye namakhemikhali anenzuzo ngegramu ngayinye uma kuqhathaniswa nokudla okuncane kakhulu okunomsoco.

Isibonelo, izithelo zinomsoco omningi kakhulu kunamadonathi. Ikhalori lekhalori, izithelo zizohlinzeka ngomthamo omkhulu kakhulu wamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo.

Ezinye izibonelo zokudla okuminyene nomsoco kufaka phakathi imifino, okusanhlamvu okuphelele, okusanhlamvu, inyama, inhlanzi, izinkukhu, imikhiqizo yobisi, namantongomane nembewu engenawo usawoti.

Ngakolunye uhlangothi, ukudla okusetshenzisiwe, kufaka phakathi i-pasta emhlophe, i-soda, amakhukhi, ama-chips, u-ayisikhilimu, notshwala kubhekwa njengokulingene kwezakhi eziphansi.

Ukudla okunothe ngokudla okunezakhi ezinomsoco kuhlala kuxhunyaniswa nengozi engezansi yezifo ezingamahlalakhona, njengesifo sikashukela nesifo senhliziyo, futhi kungakusiza ukuthi uphile isikhathi eside (,).

Imodeli ye- "calories in versus calories out" yehluleka ukubheka ukuminyana kwezakhi, okuyisizathu esihle sokungabaza ukusebenza kwayo uma kukhulunywa ngempilo yakho.

Ikhalori lekhalori, ukudla okuminyene nomsoco kusiza impilo yakho kakhulu kunaleyo engenazo izakhamzimba. Imodeli ye- "calories in versus calories out" yehluleka ukukukhathalela lokhu, inciphisa ukusebenza kwayo uma kukhulunywa ngempilo yakho.

Okubalulekile

Ngokombono oqinile wezinto eziphilayo, imodeli "yamakhalori aqhathaniswa nama-calories aphume" ibalulekile ekwehliseni isisindo.

Uzokwehlisa isisindo kuphela uma usebenzisa ama-calories ambalwa kunalawo owashayo, kungakhathalekile ukuthi udla ini.

Kodwa-ke, le modeli yehluleka ukubheka ukuminyana kwezakhi, okubaluleke kakhulu empilweni yakho. Ngaphezu kwalokho, ukudla okwehlukile kungathinta ama-hormone akho, imetabolism, indlala, kanye nemizwa yokugcwala ngokwehlukile, bese kuthonya ukudla kwakho ikhalori.

Ukukhuluma nje, okunye ukudla kungenza kube lula kuwe ukuthi uhlale unesisindo esinempilo, konke ngenkathi kulungiswa impilo yakho yonke. Ukugxila kuphela kumakhalori kungadala ukuthi uphuthelwe isithombe esikhulu.