Ingabe Ukudla Okune-Negative-Calorie Kukhona? Amaqiniso vs Fiction

-Delile

• Kuyini Ukudla Okune-Negative-Calorie?
• Ukudla Okuvamile
• Akukho Ukudla Okuyi-Negative-Calorie Ngempela
• Amakholori Asetshenziselwa Ukuhlafuna Ukudla
• Amakholori Asetshenziselwa Ukugaya Ukudla
• Kuthiwani Ngezinto Zero-Calorie?
• Kunenala yokudla okune-Nutrient-Rich and Low-Calorie
• Sihlose Ukudla Okuphelele, Okunomsoco
• Okusemqoka

Iningi labantu liyakwazi ukucabanga ngokudla kwalo ikhalori lapho lizama ukunciphisa noma ukukhuluphala.

Ama-calories isilinganiso samandla agcinwe ekudleni noma ezicutshini zomzimba wakho.

Izincomo ezijwayelekile zokwehlisa isisindo zigxila ekudleni amakhalori ambalwa noma ukusebenzisa amakholori wakho amaningi agcinwe ngomsebenzi womzimba.

Okunye ukudla sekuthandwa kakhulu ekudleni kokunciphisa isisindo ngoba kuthiwa yi "negative-calorie," okusho ukuthi ulahlekelwa ama-calories ngokuwadla.

Le ndatshana ikutshela ukuthi yini okudingeka uyazi ngokudla okungekho-khalori, kufaka phakathi ukuthi kungakusiza yini ukunciphisa umzimba.

Kuyini Ukudla Okune-Negative-Calorie?

Ukudla kunikeza umzimba wakho izakhi zomzimba ezahlukahlukene, kufaka phakathi izigaba ezintathu eziyinhloko ezikhipha amandla ngendlela yama-calories: ama-carbs, amafutha namaprotheni.

Umzimba wakho kufanele usebenzise amandla ukuze kugaye futhi kucubungule noma ikuphi ukudla okudlayo. Inani lamandla adingekayo liyahluka ngokuya ngokudla (1).

Igama elithi negative-calorie food uqobo lisho ukudla okucatshangwa ukuthi kuthatha amakhalori amaningi ukuwadla, ukugaya nokucubungula kunalokho okuqukethe ngokwemvelo nokunikeza umzimba wakho.

Uma lokhu kudla kukhona, kungathiwa ulahlekelwe isisindo ngokuzidla, njengoba uzosebenzisa amakhalori amaningi ukuwadla nokukugaya kunalokho okuthola kokuqukethwe kwawo kwekhalori.

Ukudla Okuvamile

Ukudla okuphakanyiswa njenge-negative-calorie imvamisa izithelo nemifino enokuqukethwe okuphezulu kwamanzi.

Ezinye izibonelo ezithile zifaka:

• Isilimo esidliwayo esinamagatsha anamanzi: Amakholori ayi-14 ngenkomishi (amagremu ayi-100), amanzi angama-95% ()
• Izaqathe: Amakholori angama-52 ngenkomishi (130 amagremu), amanzi angama-88% ()
• Ulethisi: Amakholori ama-5 ngenkomishi ngayinye (35 amagremu), 95% wamanzi ()
• I-broccoli: Amakholori angama-31 ngenkomishi ngayinye (90 amagremu), amanzi angama-89% ()
• Isithelo segilebhisi: Amakholori angama-69 ngenkomishi ngayinye (ama-230 amagremu), amanzi ayi-92% ()
• Utamatisi: Amakholori angama-32 ngenkomishi ngayinye (180 amagremu), 94% wamanzi ()
• Ukhukhamba: Amakholori ayi-8 ngenkomishi ngayinye (50 amagremu), 95% wamanzi ()
• Ikhabe: Amakholori angama-46 ngenkomishi (150 amagremu), amanzi angama-91% ()
• Ama-apula: Amakholori angama-53 ngenkomishi ngayinye (110 amagremu), amanzi angama-86% ()

Ezinye izithelo nemifino efanayo, njengamalamula, amaklabishi, amajikijolo noma i-zucchini, kuvame ukufakwa kulezi zinhlu futhi.

Njengoba ngakunye kwalokhu kudla kuqukethe ama-calories, umbuzo uwukuthi noma ngabe umzimba wakho usebenzisa ama-calories amaningi ukucubungula lokhu kudla kunokudla okuqukethe.

Ukudla okungekuhle-ikhalori okuthiwa kudinga amandla amaningi wokugaya nokucubungula kunalokho okunikeza umzimba wakho. Izithelo nemifino enokuqukethwe kwamanzi amaningi namakhalori ambalwa kuvame ukuthengiswa njenge-negative-calorie.

Akukho Ukudla Okuyi-Negative-Calorie Ngempela

Yize kuyiqiniso ukuthi okuningi kwalokhu kudla kunomsoco, akunakwenzeka ukuthi noma ikuphi kukho i-negative-calorie.

Ngamunye wabo uqukethe amakhalori, futhi abukho ubufakazi obusekela umbono wokuthi badinga amandla amaningi okudla, ukugaya nokucubungula kunalokho abakunikezayo.

Amakholori Asetshenziselwa Ukuhlafuna Ukudla

Abanye abantu bayazibuza ukuthi ngabe amandla asetshenzisiwe ngenkathi kuhlafunwa angasiza yini ukufaka isandla ekudleni kube yi-negative-calorie.

Inani elilinganiselwe locwaningo luye lwabonisa ukuthi i-chewing gum yandisa amandla asetshenziswa umzimba wakho ngama-calories angama-11 ngehora (11).

Ngakho-ke, inani lamandla owasebenzisayo phakathi nemizuzu embalwa yokuhlafuna isilimo esidliwayo esinamagatsha anamanzi noma okunye ukudla cishe lincane kakhulu futhi alibalulekile.

Amakholori Asetshenziselwa Ukugaya Ukudla

Yize kuliqiniso ukuthi umzimba wakho usebenzisa amakhalori ukucubungula ukudla, inani lama-calories asetshenzisiwe lingaphansi kokudla okunikezwa ama-calories ().

Eqinisweni, inani lamandla osebenzisa umzimba wakho ukucubungula ukudla kuvame ukuchazwa njengephesenti lama-khalori owadlayo futhi kulinganiselwa ngokwehlukana kwama-carbs, amafutha namaprotheni.

Isibonelo, amandla asetshenziselwa ukucubungula ukudla angaba ngu-5-10% wama-calories ukudla okuqukethe ama-carbs, u-0-5% wamafutha no-20-30% wamaprotheni (1).

Ukudla okuningi okusolwa ngama-negative-calorie kwenziwa kakhulu ngamanzi nama-carbs, okunamafutha amancane noma amaprotheni amancane.

Akunakwenzeka ukuthi amandla asetshenziselwa ukugaya lokhu kudla aphezulu kakhulu kunakwamanye ukudla okususelwa ku-carb, yize lokhu kungazange kufundwe ngqo.

Kuthiwani Ngezinto Zero-Calorie?

Ngokufana nokudla okungekho-khalori, izinto ezinama-zero-khalori - njengamanzi abandayo - zivame ukukhuthazwa njengokwanda komzimba.

Olunye ucwaningo lusekela ukwanda okuncane kokugaya umzimba isikhathi esifushane ngemuva kokuphuza amanzi abandayo.

Kodwa-ke, usayizi wokukhuphuka mncane, kusuka kuma-khalori angaba ngu-3-24 phakathi nehora elilodwa (13,,).

Ngokufana nokuhlafuna, ukuphuza amanzi abandayo kufaka amanye ama-calories. Kodwa-ke, imiphumela emincane enjalo ngeke inyuse kakhulu amakhalori asha umzimba wakho.

Yize amanye ama-calories esetshenziselwa ukuhlafuna, ukugaya nokucubungula ukudla, mhlawumbe kuyingxenyana yamakhalori ukudla okukuhlinzekayo - ngisho nokudla okungekho-khalori. Ukuphuza amanzi abandayo kungaholela ekukhuleni okuncane, kwesikhashana ekusetshenzisweni kwamandla.

Kunenala yokudla okune-Nutrient-Rich and Low-Calorie

Noma kungenzeka ukuthi ukudla okungekho-khalori cishe akukho, ukudla okuningi okuvame ukukhuthazwa njenge-negative-calorie kusanomsoco kakhulu.

Ngaphezu kwalokho, ngenxa yekhalori labo eliphansi nokuqukethwe kwamanzi amaningi, ungavama ukudla ivolumu enkulu ngokwanele yalokhu kudla ngaphandle kokudla amakhalori amaningi.

Ngaphezu kokudla okubalwe ekuqaleni kwalesi sihloko, nazi ezinye izithelo nemifino embalwa ecebile ngomsoco kepha enama-calories aphansi:

• Kale: Kuqukethe ama-calories ayi-7 kuphela ngenkomishi (20 grams), kodwa kugcwele amavithamini A, K no-C, kanye namaminerali amaningana (, 17).
• Ama-Blueberries: Kuqukethe ama-calories ayi-84 ngenkomishi ngayinye (ama-gram ayi-150) futhi kungumthombo omuhle wamavithamini C no-K, kanye ne-manganese yamaminerali (18).
• Amazambane: Kuqukethe ama-calories angu-58 ngenkomishi ngayinye (ama-gram angama-75) futhi kuyimithombo emihle ye-potassium namavithamini B6 no-C (, 20).
• Ama-raspberries: Kuqukethe amakhalori angama-64 ngenkomishi ngayinye (125 amagremu) futhi yimithombo emihle kavithamini C kanye nemanganizi (21).
• Isipinashi: Njenge-kale, iqukethe ama-calories ayi-7 kuphela ngenkomishi (30 gram) kanye namavithamini K no-A, kanye namanye amavithamini namaminerali amaningana ().

Ngokuya ngemithombo yamaprotheni, nazi izinketho ezimbalwa ezinekhalori eliphansi, ezicebile zomsoco:

• Uhlobo lwenhlanzi: Kuqukethe ama-calories ayi-121 kanye no-17 amagremu wamaprotheni nge-3-ounce (85-gram) ngayinye ekhonzwayo futhi igcwele omega-3 fatty acids namavithamini ().
• Inkukhu yebele: Kuqukethe ama-calories ayi-110 kanye no-22 gramu wamaprotheni nge-3-ounce (85-gram) eyodwa ekhonzayo ().
• I-yogurt yama-Greek engenalutho: Izinhlobonhlobo ezingenamafutha ziqukethe ama-calories ayi-100 kanye no-16 gram wamaprotheni nge-6-ounce (170-gram) ekhonzwayo ().
• Amaqanda aphelele: Kuqukethe ama-calories ayi-78 kanye no-6 gram weprotheyini ngeqanda ngalinye, kanye namavithamini amaningi, amaminerali kanye namafutha angafakwanga ().
• Ingulube tenderloin: Kuqukethe ama-calories ayi-91 kanye no-15 amagremu wamaprotheni nge-3-ounce (85-gram) eyodwa ekhonzwayo, kanye namavithamini B namaminerali ().

Amafutha anempilo angatholakala emithonjeni eminingana yamaprotheni angenhla, kanye nokunye ukudla okuningi namafutha.

Njengoba amafutha aqukethe amakhalori amaningi ngegramu kunamaprotheni nama-carbs, imithombo eminingi yamafutha enempilo awekho kuma-calories aphansi njengokudla okususelwa ku-carb- namaprotheni ngaphezulu. Noma kunjalo, amafutha ayingxenye ebalulekile yokudla okunempilo (28).

Yize engeyona ikhalori elibi, izithelo nemifino eminingi inama-calories amancane futhi inezakhamzimba ezinothile. Kunezinhlobonhlobo zemithombo yamaprotheni anama-khalori aphansi agcwele ezinye izakhamzimba.

Sihlose Ukudla Okuphelele, Okunomsoco

Ukudla okubandakanya izinhlobo ezahlukahlukene zokudla okunothile okunomsoco kunenzuzo yokwehlisa isisindo kanye nempilo ephelele (, 30).

Kunezinzuzo eziningana ekudleni okuphelele kunokudla okusetshenzisiwe.

Ukudla okuphelele kuvame ukuqukethe izinhlobo eziningi zamavithamini, amaminerali kanye nezinye izinhlanganisela ezizuzisayo kunokudla okucutshunguliwe ().

Lokhu kudla ekugcineni kungakusiza uphile impilo ende, enempilo (31,).

Ngokwengeziwe, umzimba wakho, empeleni, ungasebenzisa amakhalori amaningi ukugaya ukudla okuphelele kunokudla okucutshunguliwe.

Olunye ucwaningo luthole ukuthi ama-20% ama-calories ekudleni kokudla okuphelele asetshenziselwe ukugaya nokucubungula lokho kudla, uma kuqhathaniswa no-10% kuphela wesidlo esenziwe ().

Okubalulekile, ukugxila kuhlu olukhethiwe lokudla okusolwa ngama-negative-calorie kungadala ukuthi uphuthelwe kokunye ukudla okuningi okukunikeza izakhamzimba ezibalulekile.

Isibonelo, ukudla okusezinhlwini zama-khalori amabi kaningi akuqukethe amaprotheni noma amafutha, womabili abalulekile enhlalakahleni yakho.

Ngaphezu kwalokho, ukudla okukhethekile okubalulwe kule ndatshana kumelela kuphela ucezu lokudla okumnandi, okunama-khalori aphansi ongakujabulela njengengxenye yokudla okuyindilinga.

Esikhundleni sokugxila kuhlu olukhethiwe lokudla okucatshangwa ukuthi okungekho-khalori, kungcono ukugcizelela ukudla izinhlobo ezahlukahlukene zokudla okunomsoco okungasekela impilo yakho yonke, kubandakanya nokudla okukhuthaza isisindo somzimba esinempilo.

Okusemqoka

Ukudla okunama-Negative-calorie kusolwa ukuthi kuthatha ama-calories amaningi ukuwadla, ukugaya uphinde uwacubungule kunalokho okunikeza umzimba wakho.

Ngokuvamile ziyimifino enezikhalori eziphansi nezithelo ezinamanzi amaningi.

Kodwa-ke, akunakwenzeka ukuthi noma ikuphi kwalokhu kudla kune-calorie engemihle ngempela, yize kungaba yingxenye yokudla okunomsoco, okunempilo.

Esikhundleni sokugxila ekudleni okuthile okukhohlisa umzimba wakho ekushiseni ama-calories amaningi kunalokho okudlayo, hlala esikhundleni sokujabulela ukudla okwehlukahlukene okunomsoco.