Ngokuqondile Ungasika kanjani ama-Calorie ukuze wehlise isisindo ngokuphepha

-Delile

• Izwi Ngokulandela Ukudla
• Ngaphambi Kokusika
• Ukwenza ukusika
• Ungaluthola Nini Usizo Ngokuthi Ungawasika Kanjani amaKhalori
• Ungawasika kanjani ama-calories futhi ulahle amakhilogremu ayi-10 ngonyaka
• Amasu ahlakaniphile wendlela yokusika ama-calories
• Buyekeza kwe-

Ukwehlisa isisindo, udinga ukuthola ukuthi usika kanjani ama-calories. Kuzwakala kulula, kodwa kunokuningi kulokhu kuhlakanipha kwakudala kwesisindo kunalokho okubonwa ngamehlo. Phela, uma ungahlakaniphile mayelana nezindlela zakho zokusika ama-calories, uzogcina ulambile (funda: hangry) futhi ungakwazi ukusekela ukudla kwakho isikhathi eside ngokwanele ukuze uhlehlise isikali. Futhi uma ungeze ukuzivocavoca umzimba kuhlelo lwakho lokwehlisa isisindo, udinga ukwazi ukuthi ungadla kanjani ngokwanele ukuphehla ukusebenza kwakho ngaphandle kokungena ngokweqile kule nqubo. (Kuyingozi ngemuva kokuzivocavoca? Nakhu ukuthi ungabhekana kanjani.)

Yebo, ungahlala usebenzisa ukuzivocavoca njengesu lakho eliyinhloko lokulahlekelwa isisindo, kodwa ngokuvamile kulula ukusebenzisa amandla amancane kunokuzama ukuwashisa. "Umqondo wokuthi ukudla kuyisici esibaluleke kakhulu ekunciphiseni isisindo akubangelwa ukuthi amakhalori avela ekudleni kwakho abaluleke kakhulu, kunalokho kulula ukukhomba," kusho uRachele Pojednic, Ph.D., uprofesa osizayo wezokudla ISimmons College kanye nozakwabo owenza ucwaningo e-Institute of Lifestyle Medicine e-Harvard Medical School.

Ake sikubeke ngale ndlela: Ungagijima ihora eliqinile ukudala ukusilela kwama-khalori angama-600, noma ungavele usike leyo muffin enkulu ekudleni kwakho kwasekuqaleni. Noma iyiphi indlela ingaholela ekunciphiseni isisindo; yindaba nje okulula ukuyiphatha ngokomzimba nangokwengqondo. "Ekupheleni kosuku, [ukwehlisa isisindo] kungukulinganisa izibalo," kusho uPojednic.

Ukuze sinqamule ukudideka, sithinte ochwepheshe ukuze sikubonise ukuthi unciphisa kanjani amakhalori ukuze uphumelele ukuncipha.

Izwi Ngokulandela Ukudla

Lapho usika amakhalori, uzophumelela kakhulu uma ubala njengoba uhamba. Kepha ngenkathi ukubalwa kwekhalori kuvame ukuthola i-rap embi, kuyisihluthulelo sokulahlekelwa isisindo ngezizathu ezimbalwa. (Ngaphambi kokuthi siqhubekele phambili, hlola ukuthi ingabe ubala ama-cals ngokungalungile.)

Okokuqala, ukubala amakhalori kukugcina uphendula. "Uma udinga ukubhala phansi futhi uvume ikhekhe lekhekhe lama-calorie angu-400 onalo nge-chai latte yakho yantambama, kungenzeka ukuthi wenze ukukhetha okunempilo," kusho u-Pojednic.

Ngaphezu kwalokho, kungenzeka ukuthi awubukeli phansi ukuthi mangaki amakhalori ku-burrito yakho yokuya kwasekuseni, i-smoothie yangemuva kokujima, noma ikhukhi lantambama (ungakhathazeki, siyakwenza sonke). Ukugawula ukudla kwakho kuzokunikeza isibambo esingcono sokuthi mangaki amakholori owadlayo, okubalulekile uma umgomo wakho kuwukwehlisa isisindo, kusho uKristen F. Gradney, u-RDN, umqondisi wezokudla okunomsoco kanye nezinsizakalo ze-metabolic e-Our Lady of the Lake Regional. Isikhungo Sezokwelapha kanye nomkhulumeli we-Academy of Nutrition and Dietetics. (Okuhlobene: Le ndlela yokudla ikugcina umncane)

Uma usebenzisa izinhlelo zokusebenza zokulandelela ukudla (siqoqe ezinye ezinhle kakhulu lapha!), Faka ngesandla izinto zakho zokudla lapho kungenzeka ukuqinisekisa ukunemba, kusho uGradney. Izinhlelo zokusebenza eziningi zikuvumela ukuthi uskene ama-barcode ukuze uthole ukuthi ungawasika kanjani ama-calories kulula kunakuqala. U-Pojednic uncoma i-MyFitnessPal.

Ngaphambi Kokusika

Kepha ngaphambi kokuthi uqale ukusika ama-calories kwesokunxele nakwesokudla, udinga ukuthola ukuthi mangaki amakhalori owadingayo ngosuku ukuze ugcine isisindo sakho. Ungakwenza lokhu ngokuthola isilinganiso sakho se-basal metabolic (BMR), noma inani lama-calories umzimba wakho osha uphumule. I-BMR yakho inqunywa inqwaba yezinto eziguquguqukayo, okuhlanganisa ubulili, ubudala, ubude, ubunzima bemisipha, izakhi zofuzo ngisho nesisindo sezitho zakho. Futhi ngokusho kwesibuyekezo ku Imithi neSayensi Kwezemidlalo Nokuzivocavoca, i-BMR yakho inesibopho sokukhuphuka kwamaphesenti angama-60 kuye kwangama-75 esamba sezindleko zakho zekhalori yansuku zonke, kuyilapho umsebenzi womzimba nokugaya kulandisa okusele. (Ibhonasi: Ingabe Kunzima Kakhudlwana Ukunciphisa Isisindo Uma Umfushane?)

Indlela engcono kakhulu yokuthola inombolo ye-BMR enembile iwukuvakashela udokotela, isazi sokudla okunempilo, noma indawo yokufaneleka ukuze uthole ukuhlolwa kwe-calorierimetry engaqondile ukuze kukale indlela osebenzisa ngayo umoya-mpilo. Kodwa FYI, lezi zivivinyo zingabiza u-$100-plus, ngokusho kukaMarie Spano, C.S.S.D., C.S.C.S., isazi sezokudla kwezemidlalo se-Atlanta Hawks ye-NBA. Kowesifazane osebenzisa ibhajethi, inketho yakho esheshayo, elula ukuxhuma ubude bakho, isisindo, kanye nezinga lomsebenzi wamanje kusibali esisebenzisanayo ku-inthanethi.

Uma usunesilinganiso sakho sekhalori sansuku zonke futhi uzama ukuthola ukuthi ungawasika kanjani ama-calories—nokuthi mangaki ozowasika—u-Spano uncoma ukuthi ukhiphe ama-calories angeqi kwangu-500 ukuze uthole isamba sakho esisha sansuku zonke. Hlala ukhumbula, leli nani liyisiqalo. Zizwe ukhululekile ukulungisa uma uthola ukuthi udinga amakhalori ambalwa-noma ngaphezulu kunalokho okwabelwe njengamanje. Uma unciphisa ama-calories aphansi kakhulu, ungase ulahlekelwe isisindo ekuqaleni, kodwa uzoba sengcupheni yemiphumela ethile engemihle: ikhanda elibuhlungu, ukuqunjelwa, namandla aphansi, kusho u-Pojednic. Ingasaphathwa, ama-calories yiwo aphembelela ukusebenzisa kwakho (lawo ma-carbs abalulekile!) kanye nokululama. Ngakho-ke, uma uthola ukuthi udonsa kanzima ngesabelo sakho samanje sekhalori, ungesabi ukuxoxa ngaso kuze kube yilapho uthola isamba esimeme. Uma kungenjalo, uzolimaza ukuncipha kwakho kwesisindo ngokuhamba kwesikhathi. "Ngokuvamile ugcina ulungisa ngokweqile ngemva kokulahlekelwa isisindo futhi ubeke konke emuva. Noma ngaphezulu, "kusho u-Pojednic.

Hlala ukhumbula ukuthi uma uqala ukulahla amakhilogremu, izidingo zakho zansuku zonke zekhalori nazo zizokwehla, kusho uSpano. Lokhu kungenxa yokuthi ukubeka kalula, izinto ezincane zidinga amandla amancane ukuzinika amandla. Cabanga ngale ndlela: I-smartphone yakho cishe isebenzisa ijusi elincane kune-laptop noma ithebhulethi yakho. Ngakho-ke, uma usebenzisa isibali se-USDA noma elinye ithuluzi le-inthanethi, bala kabusha izidingo zakho zekhalori zansuku zonke uma usulahlekelwe ngamaphawundi angu-10. Ngale ndlela, awudli ama-calories amaningi kunalokho owadingayo. Uma ukhwehlele imali ukuze uhlolwe ehhovisi, linda uze wehle ngamaphawundi angu-20 noma ngaphezulu ukuze uphinde uhlolwe, futhi usebenzise isibali esiku-inthanethi ukuze sikuhambise kuze kube yileso sikhathi. (Okuhlobene: Amaqhinga angu-6 Okuvimbela Ukuzuza Kwesisindo nokuhlala Esisindo Sakho "Esijabule"

Ukwenza ukusika

Uma usulungele ukunciphisa ama-calories, qala ngokunciphisa ama-bevvies akho, kusho u-Gradney. Ukuze ugweme ukuzizwa uncishwa okuthile, khetha amakhalori- nezinguqulo ezingenashukela zezintandokazi zakho. Ukusuka lapho, sika ama-condiments anekhalori ephezulu njengemayonnaise, bese ugcwalisa amasaladi akho ngezingubo ezisuselwe kuviniga esikhundleni salezo ezinokhilimu. Ungakwazi futhi ukunciphisa ama-calories ngokudla izithelo nemifino ecebile nge-fiber ukuze uthole isidlo sakho sasemini santambama, esikunikeza inzuzo eyengeziwe yokukugcina ugcwele isikhathi eside. Izinketho zakho ezingcono kakhulu zihlanganisa ama-apula, ubhanana, ama-raspberries, imifino emnyama njengesipinashi, izaqathe, nama-beet.

U-Spano uphinde uncome ukusika amafutha ngaphambi kwama-carbs, ikakhulukazi uma ungumgijimi noma umthandi we-HIIT. "Udinga inani elithile lama-carbohydrate ukuze uzivocavoce ngamandla," esho, kodwa wengeza ukuthi ungakwazi ukunciphisa ukudla okunama-carbohydrate uma unokuzivocavoca okulula okuhleliwe noma usuku lokuphumula. Uzofuna ukunamathela ezincomweni zokudla ezijwayelekile, eziphakamisa cishe u-130 amagremu ama-carbohydrate ngosuku. Nciphisa amafutha agcwele abe ngaphansi kwamaphesenti ayishumi wamakhalori akho ansuku zonke.

Futhi (akumangazi lapha), ukukhuphula inani elincane lokudla okungenamsoco akuyona indlela ehlakaniphile yokunquma amakhalori. Shintshanisa ngokudla okunamafutha amaningi, okunoshukela omningi njengama-muffin, ama-chips, nenyama egayiwe ukuze uthole izinketho eziminyene ezinomsoco njengemifino enamahlamvu, isinkwa esigcwele okusanhlamvu, kanye namaphrotheni amancane. Lokhu kuzokunikeza isigqi esinomsoco kakhulu senkomo yakho, sikusize ugcwalise ngenkathi uncipha. (Okuhlobene: Le Nselelo Yokudla Okuhlanzekile Yezinsuku ezingama-30 Izosetha kabusha Ukudla Kwakho)

Ungaluthola Nini Usizo Ngokuthi Ungawasika Kanjani amaKhalori

Kulungile, ngakho-ke ubala izidingo zakho zansuku zonke zekhalori futhi ulandelele ngokufanelekile ukudla kwakho ukuze uhlale ngaphakathi kokushoda kwamakhalori angama-500. Kuthiwani uma, ngemva kwamasonto-noma ngisho nezinyanga-zomzamo, isikali singazange sinyakaze? (Ugh!) Ngokusho kwePojednic, uma unamathela kunani lama-khalori angama-500 ngosuku, kufanele ube usendleleni yokwehlisa cishe amakhilogremu amabili ngesonto. Ngakho-ke uma ungabonanga inqubekelaphambili ngemva kwezinsuku ezingu-30, kungase kube isikhathi sokucela usizo lukadokotela noma isazi sezokudla esibhalisiwe, kusho u-Pojednic. (P.S: Lezi Zinto Eziyi-6 Ezikhohlisayo Zingaba Kungani Ungalahli Isisindo)

Ngokuka-Spano, akuvamile ukuthi abantu abale izidingo zabo zekhalori ngokungalungile, balinganisele ngokweqile ukuthi mangaki amakholori abawashisa ngokuzivivinya, noma babukele phansi ukuthi mangaki amakholori abawadlayo. Udokotela noma isazi sokudla esibhalisiwe singakusiza ukukhomba inkinga yakho, futhi sikweluleke ngamasu amasha okukulandela (cabanga ngokwandisa ukuvivinya umzimba noma imvamisa yokudla, noma uphinde uhlole indlela yakho yokubala ikhalori).

Ungawasika kanjani ama-calories futhi ulahle amakhilogremu ayi-10 ngonyaka

Ososayensi base-Harvard nase-Louisiana State University e-Baton Rouge bathola ukuthi abantu abehlisa amakhalori abawadlayo balahlekelwa isilinganiso samakhilogremu angu-13 ezinyangeni eziyisithupha kungakhathaliseki ukuthi babedla hlobo luni lokudla. "Lezi yizindaba ezihamba phambili zokunciphisa isisindo esikhathini eside," kusho uFrank Sacks, M.D., uprofesa wezokudla e-Harvard School of Public Health kanye nombhali oholayo wocwaningo. "Uma ungakuthandi okudlayo, ngeke ubambelele kukho. Lokhu okutholiwe kukwenza ukwazi ukunquma kancane lapha nalapha futhi ujabulele izintandokazi zakho." (Okuhlobene: Zingaki Izidlo Zokukopela Okufanele Ube Nazo Ngeviki?)

Eqinisweni, ngokudla ama-calories angu-100 kuphela ngosuku, uzolahlekelwa ngaphezu kwamakhilogremu angu-10 ngonyaka. Nyusa ukusikeka kwakho kube ngama-250 futhi ungaphansi kwamakhilogremu angama-26. Ufuna ukulahlekelwa ngokushesha? Yehlisa ama-calories angu-500 nsuku zonke futhi uzokwehlisa lawo maphawundi ngesigamu sesikhathi. Sicele izinzuzo ezilandelayo ukwabelana ngezeluleko zabo eziphezulu zendlela yokusika ama-calories ukuze unciphise kancane kepha ugcine okuningi.

• Sari Greaves, R.D., okhulumela i-American Dietetic Association
• UJayne Hurley, RD, isazi sokudla okuphezulu seCentre for Science in the Public Interest
• UBarbara Rolls, Ph.D., umbhali we Uhlelo Lokudla Kwevolumetrics
• UBrian Wansink, Ph.D., umbhali we Ukudla okungenangqondo
• UThemba Warshaw, RD, umbhali we Yidla Out, Yidla Right futhi Ongakudla Uma Udla Ngaphandle

Amasu ahlakaniphile wendlela yokusika ama-calories

Indlela Yokusika Amakholori: 100-250 eBhulakufesi

• Sebenzisa ubisi lwe-alimondi olungenashukela esikhundleni se-Coffee-mate ebabazekayo enkomishini yakho yasekuseni.
• Yidla isitsha se-fibre ephezulu futhi uzodla ama-calories ambalwa usuku lonke. (Futhi qiniseka ukuthi ulinganisa okusanhlamvu kwakho kwasekuseni; ukulinganisa ngokweqile ngenkomishi engu-1/3 nje kungangeza amakhalori ayi-100.)
• Oda ubhekeni, hhayi isoseji, namaqanda akho.
• Khetha idonathi yemvubelo esikhundleni sekhekhe eliwugqinsi.
• Thengisa i-muffin ye-blueberry enamafutha ancishisiwe nge-oatmeal esheshayo efakwe nge-1/4 indebe yama-blueberries amasha. Ibhonasi: Uzohlala wanelisekile ekuseni yonke.

Indlela yokusika ama-calories: 100-250 ngesikhathi sokudla kwasemini

• Sebenzisa isipuni esingu-1 se-mayo nesipuni esingu-1 soshizi onamafutha aphansi ukwenza isaladi le-tuna.
• Shintshanisa i-barbecue sauce ukuze uthole uju lwesinaphi.
• Phezulu i-burger yakho ngo-anyanisi, ulethisi notamatisi bese weqa ushizi.
• Cela i-ounce engu-12-ounce yesayizi yengane esikhundleni se-21-ounce medium.
• Nciphisa isemishi lakho ngokusebenzisa izigaxa zesangweji zikakolweni esikhundleni sesinkwa sikakolweni.
• Phonsa isaladi lakho ngesipuni esingu-1 sokugqoka kuze kube yilapho wonke amaqabunga e-ulethisi emboziwe. Ngeke uhambe usebenzisa uhhafu wosayizi ojwayelekile wokuphaka. Zama le nkohliso nakusihlwa.
• Emugqeni wesaladi, finyelela iParmesan ekhishwe esikhundleni se-cheddar bese weqa isinkwa.

Ungawasika kanjani ama-calories: 100-250 at Dinner

• Sebenzisa ibhotela noma uwoyela wesipuni esingu-1 esinkwa sakho.
• Ukwenza ama-meatballs? Hlanganisa uhhafu wenani lenkomo yenkomo iresiphi ekudingayo nengxenye yelayisi eliphekwe kakhulu eliphekiwe.
• Esikhundleni se-pan pizza, khetha i-thin-crust.
• Uma udla amaphiko enkukhu, ungawajikijeli amathambo phakathi. Ukubona ubufakazi bedili lakho kungase kukusize udle kancane, ucwaningo lubonisa.
• Yenza okwakho ukugqoka isaladi usebenzisa izipuni ezintathu ze-hummus esikhundleni sezipuni ezintathu zamafutha.
• Unama-fajita? Gcwalisa i-tortilla eyodwa kunezintathu, bese udla okunye okulungisiwe ngemfoloko.
• Ubhontshisi omnyama omnyama wokuphinda ubambe futhi ubambe uhlangothi lwelayisi laseMexico.
• Oda i-filet mignon esikhundleni se-steak yaseNew York.
• Khetha inkukhu ye-broccoli phezu kwe-sweet-and-sour, kanye nelayisi elinsundu elishisiwe, elingathosiwe.

Ungawasika kanjani amaKhalori: 100-250 Ngokudla okulula

• Uku-oda isigaxa se-ayisikhilimu? Yenze ushukela, hhayi i-waffle, enomusa. (Bhanqa lelo khoni nenye yalezi zinketho ezihlwabusayo ze-vegan ze-ayisikhilimu!)
• Munch on Pirate's Booty. Ocwaningweni, ukushintshela esidlekeni sikashizi esipufuzwe umoya kabili ngosuku konga cishe amakholori angu-70 i-pop.
• Thatha iyogathi engenalutho enamafutha aphansi, hhayi inhlanganisela yesithelo esinamafutha aphansi.
• Shintsha uhhafu webhotela ngekhekhe, i-muffin, ne-brownie zokupheka ngenani elilinganayo lama-appleauce noma ubhanana ocubuziwe. Uzokonga cishe amakhalori angu-100 kuyo yonke isipuni oshintshayo.
• Zitike ngocezu lwekhekhe lokudla kwengelosi elifafazwe isiraphu kashokoledi kunamakhukhi amathathu
• Luma ku-sitrobheli embozwe ushokoledi kune-cookie chip chocolate.
• Yeqa i-popcorn encane yemidlalo yaseshashalazini bese uletha isikhwama sakho se-1-ounce seLay's.
• Enxanxatheleni yezitolo, nqanda ukulangazelela i-pretzel ethambile ngokuphakelwa kwama-pretzels amancane angenalutho.

Ungawasika kanjani amaKhalori: 500 Ngokushintshaniswa

• Yidla izithelo ngaphambi kwakho konke ukudla. Ucwaningo luhlobanise ukudla i-apula emizuzwini engu-15 ngaphambi kwesidlo sasemini nokudla cishe ama-calories angu-187 ngokudla ngakunye.
• Uma wenza i-mac noshizi, gwema isilingo futhi ulungiselele uhhafu webhokisi. Gcina okusele esikhwameni se-zip-top ngokuzayo.
• Sebenzisa ugogo wakho Injabulo Yokupheka futhi uzogcina isilinganiso sama-calories angama-506 ngaphezu kokudla okuthathu. Imfihlo: Osayizi bezingxenye ezincane nezithako ezinamakhalori aphansi zazibizelwa emuva ngaleso sikhathi.
• Esikhundleni sesiphuzo sekhofi esinoshukela oshubile (njengePeppermint White Chocolate Mocha) ukuze ungithathe ntambama, oda ikhofi ngobisi oluncane futhi uthule ushokoledi.
• Ngehora lenjabulo, phuza ama-vodka sodas amabili bese usuka endishini yengxube yesnack esidala.

Buyekeza kwe-