5 Mafunso Odabwitsa Ochepetsa Kuwonda, Yayankhidwa!

Zamkati

• Kodi maloto Olota Amawotcha Kalori?
• Kodi Tsitsi Langa Lingathandizire Kulemera Kwambiri Pamlingo?
• Kodi thupi lanu limatenga kuchuluka kwa ma calories a masiku pakati pausiku ndikuwonjezera kulemera nthawi yomweyo?
• Kodi kuphulika kwa gasi kumawonekera pa sikelo?
• Kodi pali chinthu chonga ma calories osalimbikitsa?
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Dzifunseni kuti tsitsi lanu limalemera bwanji kapena ngati kuponyera ndi kutembenuka nthawi yoopsa kumawotcha mafuta? Tinachitanso chimodzimodzi tinafunsa Erin Palinsi, RD, Nutrition Consultant ndi wolemba zomwe zikubwera Zakudya Zam'mimba Zamafuta Kwa Dummies ngati pali chowonadi chilichonse pamafunso asanu achotseka pakhoma onenepa.

Kodi maloto Olota Amawotcha Kalori?

Ngati maloto anu ndi osiyanasiyana, muyenera kuwotcha ma calories ochepa ndikudumphadumpha nyumba zazitali ndikukwera m'mlengalenga, sichoncho? Osati kwenikweni, malinga ndi Palinski.

"Chifukwa choti mumadzuka mtima wanu ukugunda, sizitanthauza kuti mukuwotcha mafuta," akutero. Komabe, ngati maloto kapena zoopsa zikakupangitsani kuponyera ndi kutembenukira kwa mphindi kapena maola, izi zimawotcha ma calories ochepa kuposa kungodukabe.

Pa flipside, ngati zochitika zanu usiku zimasokoneza kugona kwanu, zitha kukhala ndi zoipa zimakhudza kulemera. Kafukufuku akuwonetsa kuti mutatha kugona usiku, mahomoni omwe amawongolera njala monga ghrelin ndi leptin amatha kukhala osakwanira, kukulitsa chilakolako ndikukupangitsani kudya kwambiri, zomwe zimachotsa kutenthedwa pang'ono kwa calorie komwe mungakhale nako mukugwedezeka ndi kutembenuka usiku.

Kodi Tsitsi Langa Lingathandizire Kulemera Kwambiri Pamlingo?

Izi zimatengera tsitsi lanu-ngati ndi lalitali komanso lalitali, likhoza kulemera ounce kapena awiri, akutero Palinski. (Ganizirani za wigi. Ngati mungayitole ndi kuyiyesa, ngakhale itakhala yopepuka kwambiri, imatha kulembetsa ngati ma ola ochepa). Ngati mwangotuluka kumene kusamba ndipo tsitsi lanu liri lonyowa, izi zitha kupanganso mphindi imodzi kapena ziwiri chifukwa cha kulemera kwa madzi owonjezera.

Pokhapokha mutakhala ndi sikelo ya bafa yapamwamba, mwina simukutsata kulemera kwanu ndi ounce. Ndipo ngakhale mutakhala, kuimba mlandu tsitsi lalikulu chifukwa chowonjezera pang'ono sikungakuthandizeni kukwaniritsa zolinga zanu mwachangu.

Kodi thupi lanu limatenga kuchuluka kwa ma calories a masiku pakati pausiku ndikuwonjezera kulemera nthawi yomweyo?

Ayi. Thupi lanu limayaka nthawi zonse, limapukusira mafuta, ndikusunga ma calories 24/7. Ngati mumadya zopatsa mphamvu zambiri pa chakudya chamadzulo, sizimasungidwa mwadzidzidzi pakati pausiku. Kuphatikiza apo, muyenera kudya zopatsa mphamvu zopitilira 3,500 (zomwe simuziwotcha) kuti mupeze mapaundi, akutero Palinski.

Thupi lanu limagwiritsa ntchito mphamvu (kutanthauza ma calories) pazinthu zonse zofunika pamoyo, kuphatikizapo chimbudzi ndi kupuma, ndipo zinthu izi sizimayima mukamagona. Zakudya zopitilira muyeso zomwe mumadya lero zitha kuwotchedwa mawa, musanaunjikane mokwanira kuti mukhale wonenepa.

Kodi kuphulika kwa gasi kumawonekera pa sikelo?

"Gasi amatha kukupangitsani kumva ngati kuti mwalemera ndikupangitsa kuti m'mimba mwanu muwoneke ndikumva kusokonezeka, koma popeza mpweya ndi mpweya chabe, ulibe misa yeniyeni," akutero Palinksi. Mpweya ukhozanso kutsagana ndi kusunga madzi (makamaka nthawi yanu), ndipo kulemera kwa madzi kungathe kuonjezera kulemera kwa sikelo ndi mapaundi 1-5.

Kodi pali chinthu chonga ma calories osalimbikitsa?

Izi nthawi zambiri ndi nthano. Zakudya zonse (kupatula madzi) zimakhala ndi zopatsa mphamvu. Komabe, zakudya zina zomwe ndizochepa kwambiri, monga udzu winawake, zimaganiziridwa kuti zimapanga china chake chotchedwa "matenthedwe." Izi zikutanthauza kuti ma calories omwe amatengera kupukusa ndi kuyamwa chakudya ndi apamwamba kuposa ma calories omwe chakudyacho chilipo. Chifukwa chake ngakhale kudya tani ya udzu winawake sikungakhudze kulemera kwanu chifukwa cha zomwe zimatchedwa kuti matenthedwe, si njira yanzeru kwambiri kapena yochenjera yoponyera mapaundi.

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