Zinthu 10 Zomwe Simukudziwa Zokhudza Makalori

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Ma calories amapeza rap yoyipa. Timawaimba mlandu pazonse - kutipangitsa kudzimva olakwa pakusangalala ndi fudge sundae ndi mtedza wowonjezera momwe ma jean athu amakwanira (kapena osakwanira, momwe zingakhalire).

Komabe, kuwononga ma calories ndi kofanana ndi mpweya woyipa: Ndizosatheka kukhala ndi moyo nthawi yayitali popanda imodzi. "Ma calories amapatsa thupi mphamvu. Timazifuna, monganso momwe tiyenera kusangalalira ndi zakudya zomwe zimawapatsa," atero a John Foreyt, Ph.D., director of Nutrition Research Center ku Baylor College of Medicine ku Houston komanso katswiri wodziwa za kulemera . "Palibe choyipa kapena chamatsenga chokhudza zopatsa mphamvu, ndikuti kulemera kwa thupi kumangokhala kwama equation a calories mu (kuchokera pachakudya) motsutsana ndi ma calories kunja (monga zolimbitsa thupi)."

Nayi mayankho enieni ochokera kwa akatswiri kupita ku mafunso 10 omwe amafunsidwa pafupipafupi okhudzana ndi zopatsa mphamvu, komanso zomwe muyenera kudziwa kuti muchepetse kunenepa.

1. Kodi kalori ndi chiyani?

“Monga quart ndi kuyeza kwa voliyumu ndi inchi ndi kuyeza kwa utali, kalori ndi muyeso kapena gawo la mphamvu,” akufotokoza motero Kelly Brownell, Ph.D., pulofesa wa zamaganizo pa Yale University. New Haven, Conn., Ndipo wolemba wa Dongosolo LOPHUNZIRA La Kunenepa (American Health Publishing Co., 2004). "Chiwerengero cha zopatsa mphamvu zomwe mumadya ndizoyesa kuchuluka kwa magetsi omwe chakudya chimapereka." Magawo amagetsiwa amagwiritsidwa ntchito ndi thupi kupangira zochitika zolimbitsa thupi komanso njira zonse zamagetsi, kuyambira kugunda kwa mtima wanu ndikukula tsitsi mpaka kuchiritsa bondo lomwe lakhadzikika ndikumanga minofu.

Zigawo zinayi zokha za zakudya zopatsa mphamvu zopatsa mphamvu: mapuloteni ndi chakudya (ma calories 4 pa gramu), mowa (ma calories 7 pa gramu) ndi mafuta (ma calories 9 pa gramu). Mavitamini, mchere, phytochemicals, fiber ndi madzi samapereka zopatsa mphamvu.

2. Kodi ndimatha kuwerengera kuchuluka kwama calories omwe ndiyenera kudula kuti ndichepetse kunenepa?

Choyamba, muyenera kudziwa kuchuluka kwama calories omwe mukugwiritsa ntchito pano. Mutha kuzindikira izi mwa kusunga cholembedwa chakudya: kutsatira zopatsa mphamvu pazonse zomwe mumadya munthawi yophatikizira masiku awiri sabata komanso sabata limodzi (popeza anthu amakonda kudya mosiyana kumapeto kwa sabata). Pezani kuchuluka kwa kalori pachakudya chilichonse (onani funso lachitatu), kenako lembani kuchuluka kwa ma kalori ndikugawana ndi masiku omwe mudatsata zomwe mumadya kuti mupeze tsiku lililonse.

Kapena mutha kuyerekeza ma calories omwe mumadya pogwiritsa ntchito njira iyi: Ngati muli ndi zaka 30 kapena kuchepera, chulukitsani kulemera kwanu ndi 6.7 ndikuwonjezera 487; Amayi omwe ali ndi zaka 31-60 achulukitse kulemera kwawo ndi 4 ndikuwonjezera 829. Kenako, chulukitsani chiwerengero chonse ndi 1.3 ngati mwangokhala (osagwira ntchito konse), 1.5 ngati mukugwira ntchito pang'ono (yesani katatu mpaka kanayi pa sabata kwa ola limodzi), 1.6 ngati mukuchita zambiri (gwirani ntchito kanayi kapena kasanu pa sabata kwa ola limodzi) kapena 1.9 ngati mukuchita zambiri (gwiritsani ntchito pafupifupi tsiku lililonse kwa ola limodzi).

Mukadziwa kuchuluka kwa zopatsa mphamvu zomwe mumadya patsiku, yesani dongosolo la Foreyt la 100/100: "Kuti muchepetse mapaundi angapo pamwezi, dulani ma calories 100 pachakudya chanu cha tsiku ndi tsiku ndikuwonjezera ma calories 100 pakuchita masewera olimbitsa thupi. Izi ndizosavuta monga kuchotsa pat wa batala pa chidutswa cha toast ndikuyenda mphindi 20 tsiku lililonse, "akutero.

3. Kodi ndimapeza bwanji ma calories mu zipatso, ndiwo zamasamba ndi zakudya zina popanda chizindikiro cha zakudya?

Pali mabuku ambiri owerengera ma kalori pamsika. Onani Corinne Netzer's Buku Lathunthu la Chakudya Limawerengedwa, Kope la 6 (Dell Publishing, 2003). Muthanso kupeza zambiri zaulere pa intaneti. Imodzi mwamasamba omwe timakonda kwambiri ndi nkhokwe yapaintaneti ya U.S. Department of Agriculture pa www.nal.usda.gov/fnic/foodcomp/search/.

Gwiritsani ntchito zida izi mwakhama kuti muzitsatira, ndipo pakangotha ​​milungu ingapo mutha kudziwa kuchuluka kwama calories omwe ali mgawo lomwe mumadya. Ndizofunika kuti muchepetse magawo amenewo kuti muchepetse kunenepa.

4. Kodi mafuta otsika kwambiri, komabe otetezeka bwanji, omwe ndingatsikire pamene ndikufuna kuchepetsa thupi?

"Akazi sayenera kudya zosakwana 1,200 zopatsa mphamvu patsiku," a Brownell akuchenjeza. M'malo mwake, zakudya zosakwana ma calorie 1,000 patsiku (zotchedwa zakudya zochepa kwambiri kapena VLCD) zimawonjezera chiopsezo chanu cha ndulu ndi mavuto amtima ndipo ziyenera kutsatiridwa ndi anthu onenepa kwambiri oyang'aniridwa ndi adotolo. Ngakhale mutha kutsika mpaka 1,200 zopatsa mphamvu patsiku ndikupulumuka, kutero si lingaliro lanzeru. Kudya chakudya chochepa kwambiri cha caloric kumatha kubweretsa zotsatira mwachangu, komanso kumatha kukusiyani opanda chiyembekezo komanso osakwanitsa kuchita masewera olimbitsa thupi (chinsinsi cholepheretsa mapaundi), ndipo kumatha kubweretsa kuchepa kwa minofu ndikuchepetsa kagayidwe kanu kagayidwe. Ngakhale mutakhala osamala pazomwe mumadya, kudya makilogalamu 1,200 tsiku lililonse kumatha kukuchepetsani zakudya zofunika monga calcium ndi folate.

Kubetcherana kwanu kopambana kuti muchite bwino: kuchepa kwama calorie ochepa monga omwe Foreyt amalimbikitsa. Mwanjira imeneyi mudzakhala ndi thanzi labwino ndikukhalabe ndi mphamvu zokhala ndi moyo wathanzi.

5. Kodi mafuta amchere onenepa kuposa mafuta opatsa mphamvu ndi chakudya?

Inde. "Mafuta a zakudya amasungidwa mosavuta monga mafuta a thupi, chifukwa thupi liyenera kugwira ntchito mwakhama kuti lisinthe chakudya chamafuta ndi mapuloteni kukhala mafuta [a thupi], pamene mafuta a zakudya amatha kusungidwa monga momwe alili. Ntchito yowonjezerekayi ikufanana ndi kutaya pang'ono kwa ma calories, "akutero. Robert H. Eckel, MD, pulofesa wa zamankhwala ku University of Colorado Health Sciences Center ku Denver komanso wapampando wa American Heart Association's Council on Nutrition, Physical Activity and Metabolism. Pamene 100-calorie pat ya batala ilowa m'thupi lanu, thupi lanu limatentha 3 peresenti ya zopatsa mphamvu zake kuti likhale mafuta a thupi. Koma makina anu amagwiritsa ntchito 23% ya ma calories mu carbs ndi protein kuti awasandutse mafuta osungira. Izi zati, palibe umboni kuti mafuta azakudya amasungidwa kuchuluka kwake monga mafuta amthupi kuposa ma carbs kapena protein ngati mukuyesa zopatsa mphamvu ndi ma calories kunja. Kudya mopitirira muyeso akadali vuto - ndizoti ndizosavuta kudya kwambiri mafuta chifukwa ndi magwero azakudya zambiri.

Koma onetsetsani kuti musadule mafuta onse. Pang'ono ndi kofunikira pamagwiridwe antchito amthupi, monga kuyamwa mavitamini. Ndipo mafuta a monounsaturated - maolivi, mtedza, ma avocado - amapezeka kuti ndi othandiza paumoyo wamtima.

6. Kodi ndimachepetsa mafuta ndi mafuta kuti ndichepetse thupi?

Dulani zonse ziwiri kuti mupeze zotsatira zabwino. "N'kosavuta kwambiri kuletsa zopatsa mphamvu mukamadula mafuta, pomwe mukudula mafuta othandizira pakuwonda pokhapokha ngati aphatikizidwa ndi kutsika kwa ma calories," akufotokoza Brownell. National Weight Control Registry - ntchito yomwe ikuchitika ku University of Pittsburgh ndi University of Colorado - idapeza kuti ma dieters omwe amakhala ndi mapaundi 30 kapena kutaya kwambiri kwakanthawi kopitilira chaka chimodzi anali opambana mwa kuchepetsa mafuta awo pafupifupi 1,300 patsiku ndikusunga mafuta pafupifupi 24 peresenti ya zopatsa mphamvu.

7. Kodi mafuta opatsa mafuta amatenga nthawi yayitali kuti ayake kuposa mafuta amtundu wa mafuta?

Mwina ayi. Kafukufuku wocheperako, makamaka wazinyama, adapeza kuti mafuta a monounsaturated mu mtedza ndi azitona amatha kutentha pang'ono kuposa mafuta okhuta. "Mafuta onse amapangidwa mosiyanasiyana, koma kusiyana kwake kumakhala kochepa kwambiri kotero kuti kusintha kuchokera ku mafuta amodzi kupita ku ena kulibe ntchito yeniyeni yochepetsera thupi," akutero Foreyt. Zoonadi, mafuta ochokera ku zomera ndi nsomba zambiri amakhala ndi thanzi la mtima, kotero kuti phindu lokha ndilo chifukwa chabwino chosinthira kuchoka ku filet mignon ndi batala kupita ku minofu ya sole ndi mafuta a azitona.

8. Kodi ma calories "opanda kanthu" ndi "obisika" ndi chinthu chomwecho?

Ayi. Ma calories opanda kanthu amafotokoza zakudya zopatsa thanzi zochepa kapena zopanda phindu lililonse. Mwachitsanzo, pa ma calories 112, galasi la 8-ounce la madzi a lalanje opukutidwa mwatsopano amapereka potaziyamu ndipo amapereka 100 peresenti ya zosowa zanu za tsiku ndi tsiku za vitamini C, pamene soda ya lalanje yofanana imakhala ndi ma calories 120 ndipo alibe zakudya zonse. Soda imapereka zopatsa mphamvu zopanda kanthu; OJ sanatero.Kawirikawiri, chakudya chochuluka chikakonzedwa, chimachepetsa chiwerengero cha mavitamini, mchere, fiber ndi matenda a khansa omwe amadziwika kuti phytochemicals, ndipo amakhala ndi mafuta, shuga ndi zopatsa mphamvu zopanda kanthu.

Mosiyana ndi izi, zopatsa mphamvu zobisika zimapezeka m'mitundu yonse yazakudya. Awa ndi ma calories omwe amalowa muzakudya zanu mwakachetechete, monga kuchokera ku batala wowonjezeredwa m'masamba kukhitchini yodyera. "Ngati mumadya kutali ndi nyumba, mumakhala m'mavuto, chifukwa simudziwa kuti ndi ma calories angati obisika a mafuta omwe awonjezeredwa ku chakudya chanu," Foreyt akuchenjeza.

Njira yosavuta yopewera zopatsa mphamvu ndikufunsa za zosakaniza wina aliyense akakakonzerani chakudya ndikupempha kuti chakudya chomwe mumatumikira m'malesitilanti chizitenthedwa, chophikidwa kapena chowotcha. Mukamagula zakudya zomwe zili mmatumba, nthawi zonse muziyang'ana zolemba za zakudya. Muffin ya bran yowoneka ngati yopanda vuto imatha kukhala ndi magalamu angapo amafuta, kukulitsa ma calories kwambiri.

9. Kodi zakudya zopatsa thanzi sizichepetsa?

Mwachidziwitso, inde. Sinthani kola yanu yatsiku ndi tsiku kukhala kola wazakudya ndipo mudzapulumutsa pafupifupi ma calories 160 pa 12-ounce can, zomwe ziyenera kupangitsa kuti muchepetse kulemera kwa mapaundi 17 pakadutsa chaka. Komabe, asayansi aphunzira kuti anthu akamadya zakudya zokhala ndi mafuta ochepa, zochepetsera shuga, zokhala ndi ma calorie ochepa kapena zopanda ma calorie, nthawi zambiri amabwezera akamadyanso china chake pambuyo pake. Kafukufuku wa azimayi ku Pennsylvania State University adapeza kuti omwe adauzidwa kuti akudya yogurt wamafuta ochepa adadya chakudya chochuluka pamasana awo kuposa momwe azimayi adanenera kuti yogurt idadzaza mafuta, mosasamala kanthu za mafuta omwe ali ndi chotupitsa.

Pofuna kuti zakudya zopanda chakudya chochepa kwambiri zizikugwirani ntchito, muzigwiritsa ntchito limodzi ndi zizolowezi zowona zowonda, monga kuchepetsa kukula kwa magawo, kupeza magalamu 25 a fiber tsiku lililonse, kudya zipatso zambiri ndi ndiwo zamasamba komanso kuchita masewera olimbitsa thupi kasanu pamlungu.

10. Kodi ma calories omwe amadya usiku amachita mosiyana ndi omwe amadya masana?

Osati kwenikweni. "Idyani chakudya chamadzulo chachikulu kapena zokhwasula-khwasula madzulo ndipo pangakhale pang'ono kusunga mafuta poyerekeza ndi kudya chakudya cham'mawa chotsatira ndi tsiku lochita masewera olimbitsa thupi," anatero Foreyt. "Koma zotsatira zake ndizochepa kwambiri moti sizingakhale ndi chikoka pa kulemera kwanu." Komabe, kwa ambiri aife, chakudya chamadzulo ndicho chakudya chachikulu kwambiri chamasana, chopatsa pafupifupi theka la chakudya cha tsiku ndi tsiku cha munthu, ndipo sikuwerengeranso ayisikilimu kapena tchipisi usiku. Magawo akuluakulu ndi ma calories owonjezera nthawi iliyonse ya tsiku adzanyamula pa mapaundi. Kafukufuku wofunikira akuwonetsa kuti kudya chakudya cham'mawa chopatsa thanzi, chopatsa mphamvu - mwachitsanzo, mbale yambewu yambewu yodzaza zipatso ndi mkaka wopanda mafuta - zimapangitsa kuti zikhale zosavuta kuchepetsa kulemera kwanu. Izi siziri chifukwa cha kusiyana kulikonse momwe ma calories amawotchedwa, koma chifukwa chakuti simungadye kwambiri masana ngati mutayamba ndi chakudya chopatsa thanzi.

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