Zifukwa 6 Zoti Kalori Sali Kalori

Zamkati

• 1. Fructose vs Glucose
• 2. Mphamvu ya Chakudya
• 3. Mapuloteni Amapha Njala Ndipo Amakupangitsani Kudya Zakudya Zambiri
• 4. Satiety Index
• 5. Zakudya Zam'madzi Ochepetsa Zimabweretsa Kuletsa Kwazokha Kwama calorie
• 6. Ndondomeko ya Glycemic Index
• Mfundo Yofunika Kwambiri

Pa nthano zonse za zakudya, nthano ya kalori ndi imodzi mwazofalikira kwambiri komanso zowononga kwambiri.

Ndi lingaliro loti ma calories ndiwo gawo lofunikira kwambiri pazakudya - kuti magwero a ma calories alibe vuto.

“Kalori ndi kalori ndi kalori, "akutero - zilibe kanthu kuti mumadya maswiti 100 kapena maswiti, adzakhala ndi gawo lomweli kulemera kwanu.

Ndizowona kuti ma calories onse ali ndi mphamvu yofanana. Kalori imodzi yazakudya ili ndi ma Joules a mphamvu 4,184. Mwakutero, kalori ndi kalori.

Koma zikafika pathupi lanu, zinthu sizophweka chonchi. Thupi la munthu ndi dongosolo lazinthu zamagetsi zovuta kwambiri lomwe limapanga njira zowongolera mphamvu.

Zakudya zosiyanasiyana zimadutsa njira zosiyanasiyana zamagetsi, zina zomwe sizigwira bwino ntchito ndipo zimapangitsa mphamvu (zopatsa mphamvu) kutayika ngati kutentha ().

Chofunikanso kwambiri ndichakuti zakudya ndi ma macronutrients osiyanasiyana amakhudza kwambiri mahomoni ndi malo opangira ubongo omwe amalamulira njala ndi momwe amadyera.

Zakudya zomwe mumadya zimatha kusintha kwambiri zomwe zimayendetsa nthawi, zomwe mumadya komanso kuchuluka kwake.

Nazi zitsanzo 6 zotsimikizika za chifukwa chake kalori ili ayi kalori.

1. Fructose vs Glucose

Shuga awiri osavuta mu zakudya zanu ndi glucose ndi fructose.

Gram ya gramu, onsewa amapereka ma calorie omwewo.

Koma momwe amapangidwira ndi thupi ndilosiyana kotheratu (2).

Glucose imatha kupangika ndi ziwalo zonse za thupi lanu, koma fructose imatha kupangika ndi chiwindi pamtengo uliwonse wofunikira ().

Nazi zitsanzo zochepa za chifukwa chake ma calories a shuga sali ofanana ndi ma calories a fructose:

• Ghrelin ndi timadzi ta njala. Zimakwera mukakhala ndi njala ndikutsika mukatha kudya. Kafukufuku wina adawonetsa kuti fructose imabweretsa magawo apamwamba a ghrelin - ndiye njala yambiri - kuposa glucose ().
• Fructose sikulimbikitsa malo okhutira muubongo wanu monganso glucose, zomwe zimapangitsa kuti muchepetse kumva kwachidzalo ().
• Kudya fructose yambiri kumatha kuyambitsa insulin kukana, kupindula kwamafuta m'mimba, kuchuluka kwa triglycerides, shuga wamagazi ndi LDL yaying'ono, wandiweyani poyerekeza ndi kuchuluka komweko kwa ma calories kuchokera ku glucose ().

Monga mukuwonera: kuchuluka kwama calories - zotsatira zosiyana kwambiri ndi njala, mahomoni ndi thanzi lama kagayidwe.

Kuwona michere potengera ma calories omwe amapereka ndi njira yosavuta kwambiri.

Kumbukirani kuti fructose imangokhala ndi zotsatirapo zoipa mukamadya mopitirira muyeso. Shuga wowonjezera ndi maswiti ndizomwe zimadya kwambiri.

Musataye mtima kudya zipatso zambiri. Ngakhale ali ndi fructose, amakhalanso ndi fiber, madzi komanso amapereka kutafuna kwakukulu, komwe kumachepetsa zovuta za fructose.

Ngakhale fructose ndi glucose zimapatsa ma calorie ofanana, fructose imakhudza kwambiri mahomoni, njala komanso thanzi lama metabolic.

2. Mphamvu ya Chakudya

Zakudya zosiyanasiyana zimadutsa m'njira zosiyanasiyana zamagetsi.

Zina mwa njirazi ndizothandiza kwambiri kuposa zina.

Njira yowonongeka kwambiri ndi, mphamvu yowonjezera ya chakudya imagwiritsidwa ntchito pa ntchito ndipo zochepa zimasungunuka ngati kutentha.

Njira zamagetsi zama protein sizothandiza kwenikweni kuposa njira zamafuta zama carbs ndi mafuta.

Mapuloteni amakhala ndi zopatsa mphamvu 4 pa gramu, koma gawo lalikulu la mapuloteniwa amatayika ngati kutentha akamagwiritsa ntchito thupi.

Mphamvu yamagetsi yamankhwala ndi gawo la kuchuluka kwa zakudya zomwe zimawonjezera mphamvu zamagetsi, chifukwa cha mphamvu zofunikira kupukusa, kuyamwa ndikusintha michere.

Nayi mphamvu yamagetsi yama macronutrients osiyanasiyana ():

• Mafuta: 2–3%
• Ma carbs: 6–8%
• Mapuloteni: 25–30%

Magwero amasiyana pamanambala enieni, koma zikuwonekeratu kuti mapuloteni amafunikira mphamvu zochulukirapo kuposa mafuta ndi carbs ().

Ngati mupita ndi 25% yamaprotein ndi 2% yamafuta, izi zitha kutanthauza kuti zopatsa mphamvu 100 zamapuloteni zimatha kukhala zopatsa mphamvu 75, pomwe mafuta 100 amapitilira 98.

Kafukufuku akuwonetsa kuti zakudya zamapuloteni kwambiri zimathandizira kagayidwe kake ndi ma 80-100 calories patsiku, poyerekeza ndi zakudya zochepa za protein (,).

Mwachidule, zakudya zamapuloteni kwambiri ndizopindulitsa.

Mapuloteni zopatsa mphamvu ndi zochepa fattening kuposa zopatsa mphamvu kuchokera carbs ndi mafuta, chifukwa mapuloteni amatenga mphamvu zambiri kuti kagayidwe. Zakudya zonse zimafunikiranso mphamvu zochulukirapo kuposa zakudya zopangidwa kale.

3. Mapuloteni Amapha Njala Ndipo Amakupangitsani Kudya Zakudya Zambiri

Nkhani ya protein sikutha ndi kuchuluka kwa metabolism.

Zimabweretsanso kuchepa kwa njala, kukupangitsani kuti muzidya zopatsa mphamvu zochepa zokha.

Kafukufuku akuwonetsa kuti mapuloteni ndiye mankhwala akudzaza kwambiri (,).

Ngati muwonjezera kuchuluka kwa mapuloteni, mumayamba kuchepa popanda kuwerengera zopatsa mphamvu kapena magawo ena. Mapuloteni amaika kutayika kwamafuta pawokha (,).

Pakafukufuku wina, anthu omwe adachulukitsa kuchuluka kwa ma protein mpaka 30% yama calories, adayamba kudya makilogalamu ochepa a 441 patsiku ndikutaya mapaundi 11 (4.9 kg) m'masabata 12 ().

Ngati simukufuna kudya zakudya koma kungopereka sikelo yamafuta m'malo mwanu, kuwonjezera mapuloteni pazakudya zanu kungakhale njira yosavuta komanso yokoma kwambiri yoyambitsa kuwonda.

Zikuwonekeratu kuti zikafika pa kagayidwe kake ndi kagwiritsidwe kanjala, puloteni ya kalori siyofanana ndi kalori wochokera ku carbs kapena mafuta.

Kuchulukitsa kwa protein kumatha kubweretsa kuchepa kwambiri kwa njala ndikupangitsa kuti muchepetse kunenepa popanda kufunikira kochulukitsa kalori kapena kuwongolera magawo.

4. Satiety Index

Zakudya zosiyanasiyana zimakhala ndi zovuta zosiyanasiyana pakukhuta. Izi zikutanthauza kuti zakudya zina zimakupatsirani chidziwitso chokwanira.

Zimakhalanso zosavuta kudya kwambiri zakudya zina kuposa zina.

Mwachitsanzo, zingakhale zosavuta kudya ma calories 500 kapena ayisikilimu ambiri, pomwe muyenera kudzikakamiza kuti muzidya mazira 500 kapena mazira a broccoli.

Ichi ndi chitsanzo chofunikira cha momwe zosankha zomwe mumapanga zingakhudzire kuchuluka kwama calories omwe mumatha kudya.

Pali zifukwa zambiri zomwe zimatsimikizira kukhuta kwa zakudya zosiyanasiyana, zomwe zimayesedwa pamlingo wotchedwa satiety index ().

Chizindikiro cha satiety ndi gawo la kuthekera kwa zakudya kuti muchepetse njala, kuonjezera kukhuta ndikuchepetsa kudya kwama kalori maola angapo otsatira.

Ngati mumadya zakudya zomwe sizili bwino, ndiye kuti mudzakhala ndi njala ndipo pamapeto pake muzidya zambiri. Ngati musankha zakudya zomwe zili pamndandanda wokhutira, mutha kudya pang'ono ndikuchepetsa.

Zitsanzo za zakudya zomwe zili pamndandanda wokhuta ndi mbatata yophika, ng'ombe, mazira, nyemba ndi zipatso. Zakudya zomwe ndizochepa pamndandanda zimaphatikizapo ma donuts ndi makeke.

Zachidziwikire, ngati mungasankhe zakudya zomwe zikudzaza zidzakhudza mphamvu yanu pakapita nthawi.

Zakudya zosiyanasiyana zimakhala ndi zovuta zosiyanasiyana pakukhuta komanso kuchuluka kwama calories omwe mumatha kudya ndikudya. Izi zimayesedwa pamlingo wotchedwa satiety index.

5. Zakudya Zam'madzi Ochepetsa Zimabweretsa Kuletsa Kwazokha Kwama calorie

Kuchokera mchaka cha 2002, mayesero opitilira 20 osasinthika adafanizira zakudya zamafuta ochepa komanso zamafuta ochepa.

Zotsatirazo zikuwonetsa kuti chakudya chotsika kwambiri cha carb chimapangitsa kuti muchepetse kunenepa kuposa zakudya zamafuta ochepa, nthawi zambiri 2-3 mochulukira.

Chimodzi mwazifukwa zazikulu za izi ndikuti chakudya chotsika kwambiri ndi carb chimapangitsa kuti munthu akhale ndi njala yocheperako. Anthu amayamba kudya ma calories ochepa osayesa (, 17).

Koma ngakhale ma calorie amafanana pakati pamagulu, magulu otsika kwambiri a carb nthawi zambiri amataya kulemera kwambiri, ngakhale sizimafikira kufunika kwa ziwerengero (, 19,).

Chifukwa chachikulu cha izi mwina ndikuti chakudya chotsika kwambiri ndi carb chimayambitsanso kutayika kwamadzi. Kuchulukirachulukira kumatha sabata yoyamba kapena awiri ().

Komanso, chakudya chochepa kwambiri chimakhala ndi mapuloteni ambiri kuposa omwe alibe mafuta ambiri. Mapuloteni amatenga mphamvu kuti igwiritse ntchito ndipo thupi limagwiritsa ntchito mphamvu potembenuza mapuloteni kukhala glucose ().

Zakudya zochepa zama carb nthawi zonse zimapangitsa kuti muchepetse kunenepa kuposa zakudya zamafuta ochepa, ngakhale ma calories amafanana pakati pamagulu.

6. Ndondomeko ya Glycemic Index

Pali mikangano yambiri pankhani yazakudya ndipo akatswiri sagwirizana pazinthu zambiri.

Koma chimodzi mwazinthu zochepa zomwe pafupifupi aliyense amavomerezana ndikuti carbs yoyengedwa ndiyabwino.

Izi zimaphatikizapo shuga wowonjezera monga sucrose ndi madzi a chimanga a high-fructose, komanso zopangidwa ndi tirigu woyengedwa ngati mkate woyera.

Zakudya zamadzimadzi zoyera sizikhala ndi michere yambiri ndipo zimasungunuka ndikulowetsedwa mwachangu, zomwe zimabweretsa ma spikes ofulumira m'magazi a shuga. Ali ndi index ya glycemic index (GI), yomwe ndiyeso ya momwe zakudya zimakweretsera shuga m'magazi mwachangu.

Mukamadya chakudya chomwe chimasakaniza shuga wamagazi mwachangu, chimayamba kuwonongeka shuga m'magazi patadutsa maola ochepa. Izi zikachitika, mumakhala ndi chidwi chodyera china chama carb.

Izi zimadziwikanso kuti "magazi osungunuka".

Kafukufuku wina adathandizira anthu kugulitsa mkaka mofanana mbali zonse kupatula kuti wina anali ndi GI yayikulu ndipo ina yotsika-GI. Mkaka wa milkshake wapamwamba kwambiri udadzetsa njala ndi zikhumbo poyerekeza ndi otsika-GI shake ().

Kafukufuku wina adapeza kuti anyamata achichepere amadya ma 81% ochulukirapo pakudya kwambiri-GI poyerekeza ndi chakudya chochepa cha GI ().

Chifukwa chake, liwiro lomwe ma carb calories amagunda dongosololi lingakhudze kwambiri zomwe zingayambitse kudya kwambiri ndi kunenepa.

Ngati muli ndi chakudya chambiri cha carb, ndikofunikira kusankha magwero athunthu, osasinthidwa omwe ali ndi fiber. CHIKWANGWANI chimatha kuchepetsa kuchepa kwa shuga m'thupi lanu (,).

Kafukufuku akuwonetsa kuti anthu omwe amadya zakudya zapamwamba kwambiri za GI ali pachiwopsezo chachikulu chokunenepa kwambiri komanso matenda ashuga. Izi ndichifukwa choti sikuti ma carb calories onse amapangidwa ofanana (,).

Kafukufuku akuwonetsa kuti chakudya chomwe chimayengedwa chimabweretsa ma spikes ofulumira komanso okulirapo mu shuga wamagazi, zomwe zimabweretsa kulakalaka ndikuwonjezera kudya.

Mfundo Yofunika Kwambiri

Magwero osiyanasiyana a ma kalori amatha kukhala ndi zotsatirapo zosiyanasiyana pa njala, mahomoni, kugwiritsa ntchito mphamvu zamagetsi komanso zigawo zamaubongo zomwe zimawongolera kudya.

Ngakhale ma calories ndi ofunikira, kuwawerenga kapena ngakhale kuwazindikira sikofunikira kuti muchepetse thupi.

Nthawi zambiri, kusintha kosavuta pakusankha zakudya kumatha kubweretsa zotsatira zomwezo kapena zabwino kuposa kuletsa kuchuluka kwa kalori yanu.