Ingabe Ukubala Amakhalori Kuyasebenza? Ukubukeka Okubucayi

-Delile

• Liyini ikhalori?
• Ingabe umzimba wakho uwasebenzisa kanjani ama-calories?
• I-metabolism eyisisekelo
• Ukugaya
• Umsebenzi womzimba
• Udinga ukushoda kwekhalori ukunciphisa umzimba
• Akuwona wonke ama-calories enziwe alingana
• Kungani kungabonakala njengama-calories akunandaba nokwehlisa isisindo
• Abantu ababi ngokulinganisa lokho abakudlayo
• Ukudla okuphansi kwe-carb kunamaprotheni amaningi namafutha
• Izifundo zivame ukukala ukulahleka kwesisindo kunokulahleka kwamafutha
• Izifundo ezilawula lezi zinto ezintathu zibeka inganekwane
• Kungani ukubala amakhalori ngokuvamile kusebenza
• Izindlela ezinhle zokugcina umkhondo walokho okudlayo
• Okubalulekile

Uma udidekile ngokuthi ukubala ikhalori kuyasebenza noma cha, khona-ke awuwedwa neze.

Abanye baphikelela ngokuthi ukubala amakhalori kuyasiza ngoba bakholelwa ukuthi ukuncipha kwamathumba kuya kumqondo we ama-calories ngokuqhathaniswa nama-calories aphume.

Abanye bakholelwa ukuthi ukubalwa kwamakhalori kuphelelwe yisikhathi, akusebenzi futhi kuvame ukushiya abantu besinda kakhulu kunakuqala. Zombili izinhlangothi zithi imibono yazo isekelwa yisayensi, okwenza izinto zidideke kakhulu.

Lo mbhalo ububhekisisa ubufakazi ukuze unqume ukuthi ukubala ama-calories kuyasebenza yini.

Liyini ikhalori?

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

Amakholori ajwayele ukusetshenziselwa ukuchaza inani lamandla umzimba wakho awutholayo kulokho okudlayo nokuphuzayo.

Amakholori angasetshenziswa futhi ukuchaza inani lamandla umzimba wakho odinga ukwenza imisebenzi ebonakalayo kubandakanya:

• ukuphefumula
• ecabanga
• ukugcina ukushaya kwenhliziyo yakho

Inani lamandla elihlinzekwa ukudla livame ukurekhodwa ezinkulungwaneni zama-calories, noma ama-kilocalories (kcal).

Isibonelo, isanqante eyodwa ikunikeza ama-calories ayi-25,000, noma ama-25 kcal. Ngakolunye uhlangothi, ukusebenzisa i-treadmill imizuzu engama-30 ngokuvamile kudinga ukuthi usebenzise ama-calories angama-300,000, noma ama-300 kcal.

Kodwa-ke, ngoba "ama-kilocalories" igama eliyinkinga ukusebenzisa, abantu bavame ukusebenzisa igama elithi "ama-calories ” esikhundleni salokho.

Ngezinhloso zalesi sihloko, igama elijwayelekile elithi "ikhalori" lizosetshenziselwa ukuchaza ama-kilocalories (kcal).

Amakholori asetshenziselwa ukuchaza amandla umzimba wakho awutholayo ekudleni noma osebenzisa imisebenzi ehlukahlukene.

Ingabe umzimba wakho uwasebenzisa kanjani ama-calories?

Uma uzibuza ukuthi kungani ama-calories abalulekile, nakhu ukubuka konke okusheshayo kokuthi umzimba wakho uwasebenzisa kanjani.

Kuqala ngalokho okudlayo. Ukudla kulapho umzimba wakho uthola khona ama-calories okudingayo ukuthi usebenze.

Ngesikhathi sokugaya, umzimba wakho uhlukanisa ukudla okudlayo kube yizingxenye ezincane.

Lawa ma-subunits angasetshenziselwa ukwakha izicubu zakho noma ukunikeza umzimba wakho amandla owadingayo ukuhlangabezana nezidingo zawo ezisheshayo.

Inani lamandla otholwa ngumzimba wakho kuma-subunits kuya ngokuthi avelaphi:

• AmaCarbs: Amakholori ama-4 ngegramu ngayinye
• Amaprotheni: Amakholori ama-4 ngegramu ngayinye
• Amafutha: Amakholori ayi-9 ngegramu ngayinye
• Utshwala: Amakholori ayi-7 ngegramu ngayinye

Umzimba wakho usebenzisa amakhalori akhiqizwe ekusetshenzisweni kwalezi zinongo ukuze unike amandla izinqubo ezintathu eziyinhloko, ezibalwe ngezansi (,).

I-metabolism eyisisekelo

Umzimba wakho uzosebenzisa amakhalori amaningi ukwenza imisebenzi eyisisekelo, njengokuhlinzeka amandla ku:

• ubuchopho
• izinso
• amaphaphu
• inhliziyo
• isimiso sezinzwa

Inani lamandla adingekayo ukuxhasa le misebenzi ibizwa ngokuthi yi-basal metabolic rate (BMR) yakho. Kwenza isilinganiso esikhulu kunazo zonke sezidingo zakho zamandla nsuku zonke ().

Ukugaya

Umzimba wakho uzosebenzisa ingxenye yamakhalori owasebenzisayo ukukusiza ukugaye futhi uhlanganise ukudla okudlayo.

Lokhu kwaziwa njengomphumela wokudla we-thermic (TEF) futhi kuyahluka ngokuya ngokudla okudlayo. Isibonelo, amaprotheni adinga amandla athe xaxa ukuze agayeke, kanti amafutha adinga okungenani ().

Cishe u-10-15% wama-calories owathola ekudleni azosetshenziselwa ukuxhasa i-TEF ().

Umsebenzi womzimba

Amakholori asele owathola ekudleni enza umsebenzi wakho womzimba usebenze.

Lokhu kufaka phakathi imisebenzi yakho yansuku zonke nokusebenza kwakho. Ngakho-ke, inani eliphelele lama-calories adingekayo ukumboza lesi sigaba lingahluka usuku nosuku kanye nomuntu nomuntu.

Umzimba wakho uthola amakhalori ekudleni okudlayo futhi ukusebenzisele ukuphehla izinga lomzimba, ukugaya kanye nokusebenza komzimba.

Udinga ukushoda kwekhalori ukunciphisa umzimba

Lapho izidingo zomzimba wakho eziseduze sezihlangatsheziwe, noma imaphi amandla angaphezu kwamandla ayagcinelwa ukusetshenziswa ngokuzayo.

Eminye yayo igcinwa njenge-glycogen emisipheni yakho, kepha iningi lizogcinwa njengamafutha.

Ngakho-ke, uma udla amakhalori amaningi kunesidingo somzimba wakho, uzoba nesisindo, ikakhulukazi kumafutha (,,,,,,).

Ngakolunye uhlangothi, uma ama-calories owathola ekudleni kwakho enganele ukumboza izidingo zakho ezisheshayo, umzimba wakho uphoqeleka ukuba udonse ezitolo zawo zamandla ukukhokhela.

Lokhu yikho okwenza ukuthi wehlise isisindo, ikakhulu kumafutha omzimba wakho (,,,).

Lo mqondo wokulinganisa ikhalori uboniswe kaninginingi futhi uyaqhubeka noma ngabe amakhalori akho avela kuma-carbs, amafutha, noma amaprotheni (,, 14, 16,,).

Akuwona wonke ama-calories enziwe alingana

Umbuzo obonakala ulula wokuthi ama-calories avela kumafutha, amaprotheni, nama-carbs ahlukile yini uyimpikiswano, ngoba kuya ngokuthi ubheka kanjani.

Njengamasentimitha namakhilogremu, amakhalori ayiyunithi yokukala.

Ngakho-ke, ngokuya ngesisindo kuphela, ama-calories ayi-100 azohlala angama-calories ayi-100 kungakhathalekile ukuthi avela ku-apula noma idonathi.

Kodwa-ke, maqondana nempilo, wonke amakhalori awadalwanga alingana.

Kubalulekile ukwenza umehluko phakathi kobuningi nekhwalithi. Ngisho nokudla okunenani elifanayo lama-calories kungaba ngekhwalithi ehlukile yokudla okunempilo futhi kungaba nemiphumela ehluke kakhulu empilweni yakho (,,).

Ukudla okuhlukile kuvame ukuthinta imetabolism yakho, amazinga ama-hormone, indlala, nesifiso sokudla ngokuhlukile (, 23,).

Isibonelo, ukudla ama-donuts ayi-100 angalinganisi indlala yakho njengokudla ama-calories ayi-100 apula.

Ngakho-ke, idonathi ingakwenza ube sethubeni lokudla ngokweqile ngokuhamba kosuku, ikuvimbele ekufinyeleleni ukusilela kwekhalori okudingekayo ekwehliseni isisindo.

Uma ubheka nje ukuthi uzokwehlisa isisindo, ikhalori liyikhalori futhi uzodinga ukusebenzisa ama-calories ambalwa kunalawo owashisayo. Kepha maqondana nempilo, akuwona wonke amakhalori akhiwe alingana.

Kungani kungabonakala njengama-calories akunandaba nokwehlisa isisindo

Ukukhuluma ngokwebhayoloji, ukushoda kwekhalori kuhlale kudingeka ukunciphisa umzimba. Ayikho indlela ezungezile.

Kodwa-ke, abantu abaningi bathi, lapho uzama ukunciphisa isisindo, ini okudlayo kubaluleke kakhulu kune malini uyadla.

Lesi simangalo sivame ukukhuthazwa yizifundo lapho ababambiqhaza ekudleni okune-carb ephansi babonakala belahlekelwa isisindo esithe xaxa kunaleso sokudla okunama-carb aphezulu, yize badla amakhalori amaningi noma ngaphezulu (,,,).

Ekuboneni kokuqala, lezi zifundo zibonakala ziphakamisa ukuthi ukushoda kwekhalori akudingeki ukunciphisa umzimba. Zivame ukusetshenziswa njengobufakazi bokuthi ukubalwa kwekhalori akusizi ngalutho.

Kodwa-ke, lokhu ukuhunyushwa okungekuhle kobufakazi ngalezi zizathu ezintathu ezilandelayo.

Abantu ababi ngokulinganisa lokho abakudlayo

Ucwaningo oluningi luthembele kumadayari okudla ababambiqhaza kunezilinganiso eziqondile zokunquma ukuthi mangaki ama-calories abawadlayo noma abawashisayo ngomsebenzi womzimba.

Ngeshwa, omagazini bokudla nomsebenzi badume ngokungabi naphutha kakhulu.

Eqinisweni, ucwaningo lubika ukuthi ababambiqhaza ngokuvamile babukela phansi ukuthi badla okungakanani kuze kufike ku-45% futhi bangakubika ngokweqile ukudla kwabo kwekhalori ngama-calories angama-2 000 ngosuku.

Ngokufanayo, abantu bavame ukucabanga ukuthi bahamba kangakanani kuze kufike kuma-51%. Lokhu kunjalo ngisho nasezimeni lapho ababambiqhaza bakhokhelwa khona ukuze babe neqiniso (29, 30,,,).

Ngisho nezazi zokudla ziyashoda lapho zicelwa ukuba zibike ngokufanele ikhalori lazo, yize ngezinga elincane kunalabo abangawona umsoco ().

Ukudla okuphansi kwe-carb kunamaprotheni amaningi namafutha

Ukudla okuphansi kwe-carb, ngokuzenzakalela, kuphakeme kakhulu kumaphrotheni namafutha, okungenza uzizwe ugcwele.

Lokhu kusiza ukunciphisa indlala nokudla futhi kungahle kubangele ababambiqhaza ekudleni okunama-carb aphansi ukuba badle amakhalori ambalwa ngosuku (,,,).

Amaprotheni nawo adinga amandla athe xaxa wokugaya ama-carbs namafutha, okungaba nomthelela ekushodweni kwamandla okudinga ukwehlisa isisindo, okungenani kuze kube sezingeni elithile ().

Kodwa-ke, inani eliphakeme kancane lama-calories ashisiwe ngesikhathi sokugaya amaprotheni ngeke lenze umehluko omkhulu ekunciphiseni kwakho isisindo (14,,).

Izifundo zivame ukukala ukulahleka kwesisindo kunokulahleka kwamafutha

Izifundo eziningi zibika kuphela inani eliphelele lesisindo esilahlekile, ngaphandle kokucacisa ukuthi ngabe lesi sisindo sivela ekulahlekelweni ngamafutha, imisipha noma amanzi.

Ukudla okune-carb ephansi kuyaziwa ukuthi kunciphisa izitolo ze-carb zomzimba. Njengoba ama-carbs ngokuvamile agcinwa ndawonye namanzi kumaseli akho, ukwehlisa izitolo zomzimba wakho ngokungenakugwenywa kuholela ekwehliseni isisindo samanzi ().

Lokhu kungenza kubonakale sengathi ukudla okune-carb ephansi kusiza abahlanganyeli ukuthi balahlekelwe ngamafutha ngokushesha kunalokho abakwenzayo.

Izifundo ezilawula lezi zinto ezintathu zibeka inganekwane

Ukuxazulula impikiswano yokuthi ama-calories abalulekile yini ekunciphiseni isisindo, bheka ubufakazi kuphela ezifundweni ezilawula lezi zinto ezintathu ezingenhla.

Izifundo ezinjalo zihlala zibonisa ukuthi ukwehla kwesisindo kuhlale kuvela kubantu abadla ama-calories ambalwa kunalokho abasebenzisayo. Ukuthi le nkinga ivela ekudleni ama-carbs ambalwa, amaprotheni, noma amafutha akwenzi mehluko (,, 14,, 16,,).

Izici ezithile zisiza ukuchaza ukuthi kungani ama-calories angabonakala engabalulekile ekunciphiseni isisindo. Kodwa-ke, izifundo ezilawula lezi zinto zikhombisa njalo ukuthi kushoda ikhalori.

Kungani ukubala amakhalori ngokuvamile kusebenza

Ukubala amakhalori kuyindlela evivinywe isikhathi yokwehlisa isisindo.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi ukurekhoda ukudla okudlayo kanye nokusebenza komzimba kuyizindlela eziphumelela kakhulu zokwehlisa isisindo (,,,,,).

Ukubuyekezwa kwakamuva kubika ukuthi izinhlelo zokwehlisa isisindo ezibandakanya ukubalwa kwamakhalori kwaholela ababambiqhaza ukuthi balahle cishe amakhilogremu ayi-7 (3.3 kg) ngaphezulu kunalawo angazange. Kubukeka sengathi lapho wenza ukuqopha ngokungaguquguquki, kungcono (, 47,,).

Isibonelo, olunye ucwaningo lubika ukuthi ababambiqhaza ababheke konke abakudlayo amasonto ayi-12 balahlekelwe isisindo esiphindwe kabili kunalabo ababeqaphe njalo.

Ngokuqhathanisa, labo abangaqaphile nhlobo bakhuluphele (47).

Kunezizathu ezintathu zokuthi kungani ukubalwa kwekhalori kusebenza:

1. Ukulandelela amakhalori akho kungakusiza ukuthi ubone ukuthi imaphi amaphethini wokudla okudingeka uwaguqule ukuze wehlise ngempumelelo isisindo ().
2. Ngaphandle kokunemba kwayo, ukulandela lokho okudlayo kungakunika isisekelo sokusebenza esiseduze futhi uqhathanise nokuthi uzama ukunciphisa inani lamakhalori owadlayo ngosuku.
3. Ekugcineni, ukugcina ithrekhi yalokho okudlayo kungakusiza ukuthi uqaphele ukuziphatha kwakho. Lokhu kungakusiza ukuthi uhlale uphendula ngezinketho zansuku zonke ozenzayo futhi kukukhuthaze ukuthi uqhubeke uthuthukela ezinhlosweni zakho.

Lokho kusho, kubalulekile ukuthi uqaphele ukuthi ukubalwa kwekhalori akuyona imfuneko yokwehlisa isisindo (,,).

Okubaluleke kakhulu yikhono lakho lokwenza nokugcina ukusilela kwamandla okudingekayo ukuze wehlise isisindo, noma ngabe awazi kahle ukuthi ukushoda kutholakala kanjani.

Ukubalwa kwamakhalori kumane kuyithuluzi abanye abangalithola liwusizo.

Ukubala amakhalori kungakusiza ulahlekelwe isisindo ngokunikeza ukubuka konke kwalokho okudlayo usuku ngalunye. Lokhu kungakusiza ukuthi ubone amaphethini wokudla ongawashintsha, akugcine usendleleni yokufinyelela izinhloso zakho.

Izindlela ezinhle zokugcina umkhondo walokho okudlayo

Uma unentshisekelo yokubala ama-calories, kunezindlela eziningana zokwenza ngakho.

Konke kuhilela ukurekhoda lokho okudlayo, kungaba ephepheni, ku-inthanethi, noma kuhlelo lokusebenza lweselula.

Ngokwezifundo, indlela oyikhethayo ayinandaba, ngakho-ke isebenza kahle kakhulu ukukhetha leyo oyithandayo (,).

Nawa amawebhusayithi nezinhlelo zokusebenza ezinhlanu ezihamba phambili zokubala ikhalori online.

Ungamelana nokuthambekela kwakho kwemvelo kokulinganisa ngokunganembile ukuthi mangaki amakhalori owadlayo ngokusebenzisa izikali nezinkomishi zokulinganisa. Lokhu kungakusiza ukukala izingxenye zokudla ngokunembe kakhudlwana.

Ungahle uthande ukuzama ukusebenzisa imihlahlandlela yokubuka elandelayo ukulinganisa osayizi bezingxenye zakho. Azinembile kangako, kodwa zilusizo uma unokufinyelela okukhawulelwe esikalini noma izinkomishi zokulinganisa:

• 1 inkomishi: i-baseball noma isibhakela sakho esivaliwe
• Ama-ounces ama-4 (120 amagremu): incwadi yokuhlola, noma ubukhulu nobukhulu besandla sakho, kufaka phakathi iminwe
• Ama-ounces amathathu (90 amagremu): ipaki lamakhadi noma ubukhulu nosayizi wentende yesandla sakho kususa iminwe
• 1.5 ama-ounces (45 amagremu): i-lipstick noma ubukhulu besithupha sakho
• 1 ithisipuni (5 ml): umunwe wakho
• Isipuni esingu-1 (15 ml): iminwe emithathu

Ekugcineni, kufanelekile ukuthi sisho ukuthi ukubala ama-calories kukuvumela kuphela ukuthi uhlole indlela odla ngayo kusuka ku- ubuningi umbono. Kusho okuncane kakhulu nge- ikhwalithilokuthi udlani.

Uma kukhulunywa ngempilo, ama-calories ayi-100 avela kuma-apula azothinta impilo yakho ngokuhlukile kunama-calories ayi-100 kusuka kuma-donuts.

Ngakho-ke, gwema ukukhetha ukudla kuphela ngokusekelwe kokuqukethwe kwekhalori. Esikhundleni salokho, qiniseka ukuthi ucubungula nokuqukethwe kwamavithamini namaminerali. Ungakwenza lokho ngokuthanda ukudla okuphekwe konke, okucutshungulwe kancane.

Ukubala amakhalori wakho ngokunembile, sebenzisa iphephabhuku lokudla elihlanganiswe nezikali noma izinkomishi zokulinganisa.

Okubalulekile

Ukuphela kwendlela yokwehlisa isisindo ukudla ama-calories ambalwa kunalawo owashisayo.

Abanye abantu bayakwazi ukwenza lokhu ngaphandle kokubala ama-calories. Abanye bathola ukuthi ukubala amakhalori kuyindlela ephumelelayo yokwakha nokugcina lokhu kusilela.

Labo abanesifiso sokuzama ukubalwa kwekhalori kufanele bakhumbule ukuthi akuwona wonke ama-calories afana.

Ngakho-ke, qiniseka ukwakha imenyu yakho ezungeze ukudla okucutshungulwe kancane, okunomsoco futhi ungasekeli ukukhetha kwakho kokudla kuma-calories wedwa.