Ingabe i-NIH Ivele Yakha Isibali Sokulahlekelwa Kwesisindo Esingcono Kakhulu Kwake?

-Delile

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Ukwehla kwesisindo kwehlela kwifomula ethile, esungulwe kahle: Kufanele udle ama-calories ayi-3 500 ngaphansi (noma ushise amakholori angu-3 500 ngaphezulu ngesonto ukuze ukhiphe iphawundi elilodwa. Le nombolo ihlehlela emuva eminyakeni engama-50 lapho udokotela ogama lakhe linguMax Washnofsky ebala ukuthi othile uzodinga ukwehlisa amakhalori akhe ngama-500 nsuku zonke ukuze anciphise isisindo. Inkinga kuphela? Le nombolo empeleni ayilungele wonke umuntu. (Kodwa kuyasiza! Thola okwengeziwe kokuthi Ingabe Kufanele Ubale Amakhalori Ukuze Unciphise Isisindo?)

Ngenhlanhla, iNational Institutes of Health isungule umshini wokubala okhethekile futhi onembe kakhulu, obizwa ngeBody Weight Planner (BWP). I-calculator ayidalwanga yi-MD, kepha kunalokho yenziwe yisazi sezibalo se-NIH uKevin Hall, Ph.D. IHholo lihlaziye izifundo ezinhle kakhulu zokwehlisa isisindo lapho laphinde lakha i-algorithm efake zonke izinto lezi zifundo eziveze ukuthi zithinte kakhulu ukwehla kwesisindo.

Yini eyenza lesi sibali sokulahlekelwa isisindo sibe ngcono kakhulu kunezinye? Ikubuza ukuthi uphendule imibuzo ejwayelekile njengobudala, isisindo samanje, isisindo somgomo, nesikhathi esibekiwe ofuna ukusisebenzisela ngaphakathi, kodwa futhi ubuzwa neleveli yakho yokuzivocavoca umzimba esikalini esingu-0 kuye ku-2,5 kanye namaphesenti ngqo owenawo ' zimisele ukushintsha umsebenzi wakho womzimba ngokufinyelela umgomo wakho. Futhi njengoba iningi lethu lingazazi lezi zinombolo phezulu kwekhanda lethu, i-Hall idale iqoqo lemibuzo ehlakaniphile esiyiphendulayo. Ukunquma iphesenti ozimisele ukulishintsha, isibali siyabuza "Ngihlela ukwengeza ukukhanya/okumaphakathi/okushubile/ukugijima/ukugibela ibhayisikili imizuzu engu-5/50/120, izikhathi ezingu-1/5/10 ngosuku/ngesonto" (kukhona inketho njalo ngemizuzu emihlanu phakathi kuka-0 no-120, kanye nayo yonke ifrikhwensi phakathi kokukodwa kuya ku-10). Leli zinga lokucaciswa lingena ku-nitty-gritty yokuthi inani elingakanani lokuvivinya umzimba-futhi ngenxa yalokho ukushisa kwekhalori okungaba khona wena ngokuqondile.

Isibonelo, uma unamakhilogremu angama-135 futhi uzivocavoca umzimba kancane, i-BWP ilinganisela ukuthi ungadla ama-calories angu-2 270 ngosuku ukugcina isisindo sakho samanje. Kodwa uzodinga kuphela ukunciphisa ama-calories angu-400 ngosuku-100 ngaphansi kwesiphakamiso esijwayelekile-ukulahlekelwa ngamakhilogremu amahlanu ngenyanga (ngokugijima imizuzu engu-30 kabili ngeviki). (Funda ngeBongo Yakho: Ukubalwa Kwekhalori.)

"Iphutha elikhulu ngomthetho wama-calories angu-500 ukuthi kucatshangwa ukuthi ukwehla kwesisindo kuzoqhubeka ngendlela eqondile ngokuhamba kwesikhathi," kusho uHall. Umhlaba Womgijimi. "Leyo akuyona indlela umzimba osabela ngayo. Umzimba uyisimiso esinamandla kakhulu, futhi ukuguqulwa engxenyeni eyodwa yesistimu njalo kuveza izinguquko kwezinye izingxenye."

Abantu badinga ukushoda kwekhalori ehlukile ukuze behlise iphawundi elilodwa, kuye ngesisindo sabo samanje-okusho futhi ukuthi uma ubheke ukunciphisa inani eliphezulu lamaphawundi, ukushoda kwekhalori kuzohluka kumaphawundi okugcina angu-10 kunawo. bekungeyokuqala kwabangu-10.

Ngenkathi umehluko we-100-calories-ngosuku ungahle ungabonakali njengokuningi, leyo ingilazi eyodwa yewayini ebusuku. Futhi uma ifreyimu ngaleyo ndlela, sicabanga ukuthi uzovuma-lesi sibali asikwazi nje ukukusiza ukuthi ubeke imigomo enengqondo yokulahlekelwa isisindo, kodwa futhi sikusize ujabulele ukuba nempilo enhle kakhulu.

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