Zithunzi za 7 Zomwe Zimatsimikizira Ma calories Owerengedwa

Zamkati

• 1. Kulemera kwa thupi kumakula ndikulandira kalori
• 2. BMI imakula ndikulandira kalori
• 3. Kugwiritsa ntchito ma macronutrients onse kwawonjezeka
• 4. Kudya mafuta ochepa komanso mafuta ochepa kumapangitsa kuti thupi lizicheperanso
• 5. Kuchepetsa thupi ndi chimodzimodzi pazakudya zosiyanasiyana
• 6. Kuwerengera ma calories kumathandiza kuchepetsa thupi
• 7. Ntchito zatsika
• Mfundo yofunika

Kuchuluka kwa kunenepa kwakwera mzaka zaposachedwa.

Mu 2012, anthu opitilira 66% aku US anali onenepa kwambiri kapena onenepa kwambiri ().

Ngakhale ma macronutrients, mitundu yazakudya, ndi zinthu zina zimatha kutengapo gawo, kusalinganika kwamphamvu nthawi zambiri kumathandizira kwambiri (,,).

Ngati mumadya ma calories ambiri kuposa momwe mumafunira mphamvu, kunenepa kumatha kubwera.

Nawa ma graph omwe akuwonetsa kuti ma calories amafunika.

1. Kulemera kwa thupi kumakula ndikulandira kalori

Chitsime: Kusambira B, et al. . American Journal of Clinical Nutrition, 2009.

Kafukufukuyu adawunika kusintha kwakudya kwa kalori komanso kulemera kwa thupi kuyambira 1970 mpaka 2000. Zidapeza kuti mu 2000 mwana wamba amalemera mapaundi 9 (4 kgs) kuposa mu 1970, pomwe wamkulu wamkulu amalemera pafupifupi mapaundi 19 (8.6 kgs) ).

Ofufuzawa adapeza kuti kusintha kwakulemera kwakanthawi kofanana ndikukula kwakukula kwa kalori.

Kafukufukuyu akuwonetsa kuti ana tsopano amadya ma calories owonjezera 350 patsiku, pomwe akulu amadya zopatsa mphamvu 500 patsiku.

2. BMI imakula ndikulandira kalori

Zotsatira: Ogden CL, ndi al. . Dipatimenti ya Zaumoyo ndi Ntchito Zaanthu, Malo Othandizira Kuletsa ndi Kupewa Matenda, National Center for Health Statistics, 2004.

Mndandanda wamagulu amthupi (BMI) amayesa kutalika kwanu mpaka kulemera kwake. Kungakhale chizindikiro cha kunenepa kwambiri komanso chiopsezo cha matenda (,).

M'zaka 50 zapitazi, BMI yapakati yakwera ndi 3 point, from 25 to 28 ().

Mwa akulu akulu aku US, kuwonjezeka konse kwa 100-calorie yakudya tsiku ndi tsiku kumalumikizidwa ndi kuwonjezeka kwa mfundo kwa 0.62 pa BMI (9).

Monga mukuwonera pa graph, kukwera kwa BMI kumayenderana pafupifupi ndikukula kwakukula kwa kalori.

3. Kugwiritsa ntchito ma macronutrients onse kwawonjezeka

Chitsime: Ford ES, ndi al. . American Journal of Clinical Nutrition, 2013.

Anthu ena amakhulupirira kuti carbs amatsogolera kunenepa, pomwe ena amaganiza kuti mafuta ndiwo amachititsa.

Zambiri kuchokera ku National Health and Nutrition Examination Survey zikusonyeza kuti kuchuluka kwama calories kuchokera ku macronutrients - carbs, protein, ndi mafuta - akhala osasintha zaka zambiri ().

Monga kuchuluka kwa ma calories, kudya kwa carb kwawonjezeka pang'ono, pomwe kudya kwamafuta kwatsika. Komabe, kuchuluka kwama macronutrients onse atatu kwapita.

4. Kudya mafuta ochepa komanso mafuta ochepa kumapangitsa kuti thupi lizicheperanso

Chitsime: Luscombe-Marsh ND, ndi al. . American Journal of Clinical Nutrition, 2005.

Ofufuza ena amati kudya zakudya zochepa za carb kumawonjezera mphamvu ya kagayidwe kazakudya kuposa zakudya zina (,).

Kafukufuku wasonyeza kuti chakudya chotsika kwambiri cha carb chitha kukhala chothandiza pakuchepetsa thupi ndikupereka zabwino zambiri. Komabe, chifukwa chachikulu chomwe chimayambitsa kuchepa ndi kuchepa kwa kalori.

Kafukufuku wina anayerekezera chakudya chamafuta ochepa ndi zakudya zamafuta ambiri mkati mwa milungu 12 yoletsa ma calorie. Zakudya zonse zimachepetsa zopatsa mphamvu ndi 30%.

Monga momwe graph ikuwonetsera, panalibe kusiyana kwakukulu pakati pa zakudya ziwirizi pomwe zopatsa mphamvu zimayang'aniridwa mosamalitsa.

Kuphatikiza apo, maphunziro ena ambiri omwe amayang'anira zopatsa mphamvu awona kuti kuchepa thupi ndikofanana pazakudya zochepa za carb komanso mafuta ochepa.

Izi zati, anthu akamaloledwa kudya mpaka atakhuta, nthawi zambiri amataya mafuta ochulukirapo pa chakudya chochepa kwambiri cha carb, popeza chakudyacho chimapondereza kudya.

5. Kuchepetsa thupi ndi chimodzimodzi pazakudya zosiyanasiyana

Chitsime: Matumba a FM, et al. . New England Journal of Medicine, 2009.

Kafukufukuyu adayesa zakudya zinayi zoletsa ma kalori pazaka 2 ndikutsimikizira kafukufukuyu pamwambapa ().

Magulu onse anayi adataya mapaundi 7.9-8.6 (3.6-3.9 kgs). Ofufuzawo sanapezenso kusiyana kulikonse m'chiuno pakati pamagulu.

Chosangalatsa ndichakuti, kafukufukuyu adapeza kuti palibe kusiyana pakuchepetsa thupi pomwe ma carbs amachokera ku 35-65% ya kuchuluka kwa kalori.

Kafukufukuyu akuwonetsa maubwino azakudya zonenepetsa pochepetsa thupi, mosasamala kanthu za kuwonongeka kwa micronutrient ya zakudya.

6. Kuwerengera ma calories kumathandiza kuchepetsa thupi

Chitsime: Zosamalira RA, et al. Zakudya Zabwino, 2008.

Kuti muchepetse kunenepa, akatswiri ambiri amalimbikitsa kudya ma calories ochepa 500 kuposa momwe mumafunira.

Kafukufuku pamwambapa adawona ngati kuwerengera zopatsa mphamvu kunathandiza anthu kuchepa ().

Monga mukuwonera pa graph, panali kulumikizana kwamphamvu pakati pa masiku omwe ophunzira adatsata zomwe adadya kalori ndi kuchuluka kwakuchepa komwe adataya.

Poyerekeza ndi omwe sanayang'ane kwambiri ma calories, iwo omwe adatsata kalori yawo adataya pafupifupi 400% yowonjezera.

Izi zikuwonetsa zabwino zowunika momwe mumadyera kalori. Kuzindikira momwe mumadyera komanso kudya ma kalori kumakhudza kuchepa kwakanthawi kwakanthawi.

7. Ntchito zatsika

Gwero Levine J, et al. Arteriosclerosis, Thrombosis, ndi Vascular Biology, 2006.

Kuphatikiza pa kuchuluka kwa kalori, umboni ukusonyeza kuti anthu sachita masewera olimbitsa thupi kuposa kale, pafupifupi (,).

Izi zimapanga mphamvu yamagetsi, lomwe ndi mawu omwe amatanthauza kusiyana pakati pa kuchuluka kwa zopatsa mphamvu zomwe mumadya ndikuwotcha.

Palinso umboni kuti, onse, anthu onenepa kwambiri samatha kuchita masewera olimbitsa thupi kuposa omwe alibe kunenepa kwambiri.

Izi sizimangogwira ntchito zolimbitsa thupi komanso zochitika zosachita zolimbitsa thupi monga kuyimirira. Kafukufuku wina adapeza kuti anthu owonda thupi amayima pafupifupi mphindi 152 tsiku lililonse kuposa anthu onenepa kwambiri ().

Ofufuzawo adazindikira kuti ngati anthu onenepa kwambiri angafanane ndi magwiridwe antchito a gululi, atha kuwotcha ma calories owonjezera 350 patsiku.

Kafukufukuyu komanso maphunziro ena akuwonetsa kuti kuchepa kwa masewera olimbitsa thupi ndichinthu choyambitsa kunenepa kwambiri, komanso kuchuluka kwa kalori (,,).

Mfundo yofunika

Umboni wapano umagwirizana kwambiri ndi lingaliro loti kuchuluka kwa ma calorie ambiri kumatha kubweretsa kunenepa.

Ngakhale zakudya zina zitha kunenepetsa kuposa zina, kafukufuku akuwonetsa kuti, chonsecho, kuchepetsa mafuta opatsa mphamvu kumayambitsa kuchepa, ngakhale atakhala ndi zakudya zotani.

Mwachitsanzo, zakudya zonse zimakhala ndi ma calories ambiri, koma zimangokhala zodzaza. Pakadali pano, zakudya zopangidwa bwino kwambiri ndizosavuta kupukusa, ndipo mukatha kudya, posakhalitsa mudzamvanso njala. Mwanjira iyi, zimakhala zosavuta kudya ma calories kuposa momwe mukufunira.

Ngakhale chakudya ndichofunikira kuti munthu akhale ndi thanzi labwino, kuchuluka kwa ma calorie kumathandiza kwambiri kuti muchepetse thupi.