Kubwereza Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi 1,200: Kodi Zimathandiza Kuchepetsa Kuonda?

Zamkati

• Kodi chakudya chama calorie 1,200 ndi chiani?
• Kodi zingakuthandizeni kuchepa thupi?
• Zopindulitsa za zakudya za 1,200-calorie
• Zowonongeka
• Njira zina zabwinoko
• Mfundo yofunika

Anthu ena amatsata mapulani a 1,200-calorie zakudya zolimbikitsira kuchepa kwamafuta ndikufikira zolemetsa zawo mwachangu momwe angathere.

Ngakhale zili zowona kuti kudula ma calories ndi njira yothandiza kuti muchepetse kunenepa, kafukufuku akuwonetsa kuti kuchepetsa kudya kwa kalori kwambiri sikuli kwabwino kwa thanzi lalitali kapena kuwonda.

Nkhaniyi ikuwunikanso zakudya zopatsa mphamvu ma calorie 1,200 ndipo imafotokoza zabwino zomwe zingachitike chifukwa cha kuchepa kwama kalori.

Kodi chakudya chama calorie 1,200 ndi chiani?

Chakudya cha ma calorie 1,200 ndi njira yodyera yomwe imachepetsa kuchuluka kwa zopatsa mphamvu tsiku lililonse zomwe mumadya mpaka 1,200. Zakudyazi zimawerengedwa kuti ndizochepa kwambiri chifukwa zimapereka ma calories ochepa kuposa omwe anthu ambiri amafunikira kuti achepetse thupi.

Ambiri opereka chithandizo chamankhwala, kuphatikiza madotolo ndi akatswiri azakudya, amapereka zakudya zopatsa mafuta ochepa ngati njira yothandizira kuonda.

Lingaliro lodziwika bwino loti muchepetse kunenepa ndikuchepa kwakudya kwa kalori ndi 500-750 calories patsiku. Izi nthawi zambiri zimamasulira kukhala ndi kalori wochepa wazakudya za 1,200-1,500 calories patsiku la azimayi achikulire ndi ma 1,500-1,800 ma calorie patsiku la amuna akulu ().

Dziwani kuti makilogalamu 1,200 ali kumapeto kwenikweni kwa magawo ochepa azakudya zamafuta ochepa azimayi.

Ofufuza ena amagawira zakudya zazing'ono zopatsa mphamvu monga zakudya zomwe zimapereka pakati pa 800-1,200 zopatsa mphamvu patsiku, pomwe zakudya zochepa kwambiri zamagulu zimayikidwa m'magulu azakudya zomwe zimapereka zochepa zopitilira 800 patsiku (,).

Zakudya izi zimatsatiridwa kwakanthawi kochepa masabata mpaka miyezi kuti zithandizire kuwonda mwachangu.

Ma calorie ochepa komanso zakudya zochepa kwambiri zamafuta zimakonda kugwiritsidwa ntchito m'malo azachipatala moyang'aniridwa ndi azachipatala, monga malo ochepetsa thupi, koma ndiwotchuka ndi anthu wamba.

M'malo mwake, makochi ambiri ochepetsa thupi, ophunzitsa zawokha, ndi masamba odziwika bwino operekera zakudya amapereka mapulani okwana ma calorie 1,200, kulonjeza kuti kutsatira chakudya cha ma calorie 1,200 kudzakuthandizani "kuchepa pang'ono."

Zakudya izi zimalimbikitsa kugwiritsa ntchito "kalori wochepa," "wopanda mafuta," komanso "mafuta ochepetsedwa" kuti athandize kuti kalori akhale wochepa kwambiri ndipo nthawi zambiri amaphatikizapo kuwerengera kwama calorie kuti ma dieters awonetsetse kuti akukhala pansi pa malire awo atsiku ndi tsiku.

Ngakhale zakudya zama calorie 1,200 zitha kukhala zoyenera munthawi yochepa nthawi zina, ma calories 1,200 ndi ochepa kwambiri kwa achikulire ambiri.

Kuphatikiza apo, pomwe poyamba mumatha kuchepa thupi mukamachepetsa kwambiri kuchuluka kwa kalori, kafukufuku akuwonetsa kuti zakudya zochepa zomwe zimapangitsa kuti muchepetse kunenepa (,).

Chakudya cha 1,200-calorie chimaonedwa kuti ndi chochepa kwambiri cha kalori. Zakudya zamafuta ochepa amagwiritsidwa ntchito kulimbikitsa kutaya thupi mwachangu ndipo nthawi zina amaperekedwa ndi akatswiri azaumoyo.

Kodi zingakuthandizeni kuchepa thupi?

Kupanga kuchepa kwa kalori ndikofunikira kuti muchepetse kunenepa. Kudula makilogalamu ndi 500-750 calories patsiku, monga akatswiri ena azaumoyo amalangizira, mwina kumalimbikitsa kuchepa thupi, munthawi yochepa.

Kafukufuku wochuluka wasonyeza kuti kutsatira zakudya zochepa, kuphatikizapo 1,200-calorie zakudya, zingalimbikitse kuchepa thupi.

Mwachitsanzo, kafukufuku mu anthu 2,093 omwe ali ndi kunenepa kwambiri adawonetsa kuti kuchipatala komwe kumayang'aniridwa ndi 1,200-calorie chakudya m'malo mwake kunapangitsa kuti mafuta achepetse 4.7% pamiyezi 12 ().

Pakafukufuku wina, akuluakulu adatsata pulogalamu yotsatsa malonda yomwe imapatsa zopatsa mphamvu 500, 1,200-1,500, kapena 1,500-1800 calories patsiku.

Pambuyo pa chaka chimodzi, iwo omwe amadya zakudya zokwana 1,200-1,500-calorie patsiku amakhala ochepera makilogalamu 15. Komabe, 23% ya anthu 4,588 omwe amatsata zakudya za 1,200-calorie adasiya kafukufuku ().

Kafukufuku apeza kuti ngakhale kuwonda koyambirira kogwiritsa ntchito ma calorie ochepa monga 1,200-calorie zakudya nthawi zambiri kumakhala kofulumira komanso kwakukulu, nthawi zambiri kumatsatiridwa ndikukula kwambiri, poyerekeza ndi zakudya zomwe zimangogwiritsa ntchito ma calorie ochepa.

Pakafukufuku wamalonda womwe watchulidwa pamwambapa, ofufuzawo adawona kuti kuchepa thupi kwakanthawi m'miyezi itatu yoyambirira kumalumikizidwa ndikubwezeretsanso kwakukulu m'miyezi 9 yazakudya ().

Kafukufuku wina mwa anthu 57 onenepa kwambiri kapena onenepa kwambiri adazindikira kuti atatha kudya zochepa kwambiri za 500-calorie kapena 1,250-calorie zakudya zama 5 ndi 12, motsatana, ophunzirawo adapezanso 50% ya kulemera komwe adataya miyezi 10, pafupifupi ().

Izi ndichifukwa choti zakudya zochepa zomwe zimapangitsa kuti thupi likhale lolimba zimapangitsa kusintha kwamagetsi komwe kumateteza mphamvu ndikupewa kuchepa thupi, kuphatikiza kuchuluka kwa njala, kuchepa kwa thupi lowonda, komanso kuchepa kwama calories opsereza, zonse zomwe zimapangitsa kukhala kovuta kulemera kwakanthawi (,,) .

Izi zapangitsa akatswiri ambiri azaumoyo kuti alimbikitse kudya komwe kumagwiritsa ntchito kuchepa kwama calorie kupititsa patsogolo kuchepa thupi pochepetsa zovuta zomwe zimakhudzana ndi zakudya zochepa (12).

Ngakhale kutsatira chakudya chochepa kwambiri cha calorie 1,200-calorie kumatha kubweretsa kuchepa thupi, mwayi wopewera kulemera kwake ndi ochepa.

Zopindulitsa za zakudya za 1,200-calorie

Kutsata chakudya cha ma calorie 1,200 kumatha kukupatsirani thanzi labwino, koma ndikofunikira kudziwa kuti maubwinowa amakhudzana ndi zoletsa zama calorie, makamaka, ndipo sizodziwika kwenikweni ndi mapulani a 1,200-calorie.

Kugwiritsa ntchito ma calorie ambiri kuposa momwe thupi lanu likufunira kumatha kubweretsa zovuta zambiri, kuphatikiza kunenepa, kuchuluka kwa ziwopsezo zamatenda amtima, ndi matenda ashuga ().

Kupatsa mphamvu thupi lanu ndi kuchuluka kwama calories ndizofunikira kuti muteteze thanzi labwino.

Kafukufuku wochuluka wasonyeza kuti kuchepetsa kalori, makamaka, kungapindulitse thanzi polimbikitsa kuchepa thupi, kuchepetsa mavuto a matenda a mtima monga LDL (zoipa) cholesterol, ndi kuchepa kwa shuga m'magazi ndi kutupa (,,,,,).

Palibe kukayika kuti kutaya thupi mopitilira muyeso kumakhala ndi zotsatira zabwino paumoyo wanu komanso kuti kukhala mu zosowa zanu za calorie ndibwino kwambiri mthupi lanu.

Komabe, njira zomwe zimagwiritsidwa ntchito popititsa patsogolo kuchepa kwa thupi, ndikugwiritsa ntchito kalori yotsika kwambiri, njira zolepheretsa kudya zimalumikizidwa kwambiri ndi mwayi wochulukanso pakapita nthawi.

Chifukwa chake, ngakhale kutaya thupi mopitilira muyeso kumatha kupindulitsa thanzi lanu lonse, ndikofunikira kusankha njira zopewera kulemera mosadukizika pamitundu yambiri yazakudya.

Tiyenera kudziwa kuti kafukufuku wina wasonyeza kuti anthu omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri omwe amatsata kalori yotsika kapena zakudya zochepa kwambiri zoyang'aniridwa ndi azachipatala amataya thupi ndikuwonjezera shuga m'magazi ndi mbiri yamadzimadzi, yomwe imatha kukhala ndi thanzi labwino ().

Komabe, zakudya izi nthawi zambiri zimatsatiridwa kwakanthawi kochepa ndipo nthawi zambiri zimalumikizidwa ndi kuchuluka kwambiri kwa omwe amasiya sukulu chifukwa chololetsa.

Ngakhale zili choncho, ngati mukufuna kutsatira zakudya zopatsa mphamvu zochepa kuti muchepetse kunenepa, ndikofunikira kuti mulankhule ndi othandizira azaumoyo kuti akuthandizeni.

Kutaya thupi mopitilira muyeso ndikuwonjezera thupi lanu kuchuluka kwa ma calorie ndikofunikira kuti mukhale ndi thanzi labwino. Ngakhale zakudya zopatsa mphamvu ma calorie 1,200 zimalumikizidwa ndi maubwino ena azaumoyo, maubwinowa amakhudzana ndikuchepetsa kalori ambiri.

Zowonongeka

Zosowa za kalori ndizosiyana kwambiri ndipo zimadalira pazinthu zambiri, kuphatikiza kukula kwa thupi, zaka, komanso magwiridwe antchito. Zakudya zopatsa ma calorie 1,200 ndizosayenera kwa achikulire ambiri, kuphatikiza azimayi ocheperako.

Ngakhale zofunikira za kalori zimasiyanasiyana malinga ndi munthu komanso zosowa zolondola zitha kutsimikiziridwa pogwiritsa ntchito zida kapena kuwerengera, mayi wamkulu amafunikira ma calories opitilira 2,000 patsiku kuti achepetse thupi, pomwe mwamuna amafunikira pafupifupi 2,500 (,).

Apanso, manambalawa ndi ochepa chabe ndipo samawonetsa kusiyana kwa zosowa za kalori chifukwa cha zinthu monga zaka, magwiridwe antchito, ndi kutalika. Komabe, ma calorie ambiri amafunikira kuyerekezera kumakupatsirani lingaliro lakuchepa kwama calories 1,200.

Chakudya cha ma calorie 1,200 ndi chotsika kwambiri kwa anthu ambiri ndipo chimatha kuyambitsa zovuta zina monga chizungulire, njala yayikulu, nseru, kuperewera kwama micronutrient, kutopa, mutu, ndi ma gallstones ().

Kuphatikiza apo, zakudya zopatsa mphamvu ma calorie 1,200 zitha kukupangitsani kulephera ngati cholinga chanu ndichepe kunenepa.

Kuletsa zopatsa mphamvu kumabweretsa kusintha kwa kagayidwe kabwino m'thupi lanu. Izi zikuphatikiza kuchuluka kwama mahomoni monga ghrelin ndi cortisol, omwe amayendetsa njala, komanso kutsika kwa kagayidwe kachakudya (RMR), kapena ma calories omwe mumawotcha mukupuma (12,).

Izi zimabweretsa mwayi wochulukirapo pakapita nthawi, komanso kuzungulira kwakanthawi kochepa kwakanthawi kochepa komwe kumatsatiridwa ndi kulemera komwe kumakhalapo ndi ma dieters ambiri omwe amapezeka - omwe nthawi zambiri amatsogolera kukhumudwa.

Kupalasa njinga kumawononga thanzi lam'mutu, ndipo kafukufuku wasonyeza kuti kudya pafupipafupi komanso kupalasa njinga kumatha kupsinjika mtima ndipo kumatha kubweretsa chiopsezo chachikulu cha matenda akudya, mtundu wa 2 shuga, komanso kufa anthu (,).

Kuchepetsa ma calorie kwambiri kumatha kubweretsa zovuta monga kuchepa kwa michere ndi kutopa. Zakudya zochepa zama kalori sizigwira ntchito kwakanthawi kochepa ndipo zimatha kubweretsa kulemera kwa njinga, zomwe zimasokoneza thanzi lathunthu.

Njira zina zabwinoko

Kawirikawiri opereka chithandizo chamankhwala komanso anthu omwe akufuna kuti achepetse thupi amasankha zakudya potengera momwe angatulutsire zomwe akufuna, osaganizira zovuta zakuthupi zomwe zingalepheretse zopatsa mphamvu.

Ngakhale mukusankha zakudya zoperewera, zopatsa mphamvu kwambiri zomwe zimapatsa zosowa zanu za tsiku ndi tsiku zomwe zingayambitse kulemera mwachangu, kumbukirani kuti kuwonda kumeneku kumakhala ngati minofu. Kutayika kwa minofu ndi kusintha kwina kwamagetsi kumatha kutsitsa RMR (12) yanu.

Kulephera kwakukulu kwa ma kalori sikungangobweretsa kusintha kosasintha komwe kumapangitsa kuti muchepetse kunenepa kwambiri komanso kumatha kukuwonongerani nkhawa yanu.

Kafukufuku wochuluka akusonyeza kuti kudya sizigwira ntchito ndikugwiritsa ntchito njira zathanzi, zochepetsera kuchepa kwambiri ndi chisankho chabwino chothandizira kuchepa thupi komanso kuchepetsa kuchepa kwakanthawi.

Mwachitsanzo, m'malo modula zomwe mumadya mpaka makilogalamu 1,200, zomwe nthawi zambiri zimaphatikizapo kutsatira chakudya chilichonse chomwe chimadutsa pakamwa panu, yesani zingapo zotsatirazi, zokuthandizani kuti muchepetse kunenepa:

• Idyani zakudya zonse. Zakudya zonse, kuphatikizapo ndiwo zamasamba, zipatso, nyemba, nsomba, mtedza, mbewu, ndi mazira, zimayenera kukhala ndi zambiri zomwe mumadya. Zakudya zonse zili ndi fiber, mapuloteni, ndi mafuta athanzi thupi lanu limafunikira kukula.
• Dulani shuga ndi mafuta owonjezera. Kuchepetsa mafuta ndi kuwonjezera shuga ndi njira yabwino yolimbikitsira kuchepa thupi. Zakudya zodziwika bwino za shuga ndi / kapena mafuta zimaphatikizapo soda, makeke, ayisikilimu, maswiti, ndi chimanga cha shuga ().
• Kuphika chakudya china kunyumba. Musadalire kutuluka, malo odyera, ndi chakudya chofulumira ndikuphika chakudya china kunyumba. Anthu omwe amaphika zakudya zambiri kunyumba samachepetsa komanso amakhala ndi zakudya zopatsa thanzi kuposa omwe amadya zakudya zambiri kunja kwa nyumba ().
• Lonjezerani zochitika za tsiku ndi tsiku. Njira imodzi yabwino yolimbikitsira kuchepa thupi ndi thanzi ndikukhazikitsa vuto la kalori powonjezera kuchuluka kwama calories omwe mumawotcha. Yesani kuwonjezera pakuyenda tsiku lililonse panja, kuchita masewera olimbitsa thupi, kapena kulowa nawo masewera olimbitsa thupi ().
• Gwiritsani ntchito ndi wothandizira zaumoyo wodziwa bwino. Kuchepetsa thupi kumatha kukhala kowopsa komanso kopanikiza. Katswiri wazakudya zamankhwala wodziwa bwino zamankhwala kapena othandizira ena azaumoyo atha kukuthandizani kuti muchepetse thanzi lanu mopanda malire.

Ngakhale kuchepa thupi pogwiritsa ntchito njira zopatsa thanzi komanso zopatsa thanzi kumatha kutenga nthawi yochulukirapo, kumachepetsa kusintha kosavomerezeka komwe kumachitika panthawi yoletsa kwambiri ma kalori ndipo kumatha kuwonjezera mwayi wanu wopeputsa kulemera konse.

Poyesera kuonda, kugwiritsa ntchito njira zochepa zoletsa kumatha kukuthandizani kuti muchepetse thanzi.

Mfundo yofunika

Zakudya zopatsa ma calorie 1,200 ndizochepa zomwe zimadya kalori zomwe zimakonda kuwerengera zopatsa mphamvu komanso kudya zakudya zopatsa mphamvu kuti muchepetse kunenepa msanga.

Ngakhale zakudya zama calorie 1,200 zitha kulimbikitsa kwakanthawi kochepa, kuwonda mwachangu, kusintha kwama kagayidwe kamene kamachitika panthawi yoletsa ma calorie kumapangitsa kuti kulemera kwanthawi yayitali kukhale kovuta kwambiri.

Kuphatikiza apo, ma calories 1,200 amakhala ocheperako kuchuluka kwama calories omwe achikulire ambiri - ngakhale azimayi ocheperako - amafunikira mafuta amthupi.

Ngakhale zakudya zopatsa 1,200 kapena ma calories ochepa ndi chida chodziwika bwino chochepetsera thupi, ndibwino kuti thanzi lanu lonse lisankhe zakudya zomwe zimapangitsa thupi lanu kukhala lathanzi ndikulimbikitsa kuchepa kwakanthawi kochepa koma kosatha komwe kungasungidwe kwa moyo wonse.