Kodi Mukudya Zakudya Zambiri *?

Zamkati

• Mukufuna Ma calories Angati?
• Zinthu Zinayi Zomwe Zimakhudza Zomwe Mumafunikira
• Malamulo A 3 A Zakudya Zomwe Muyenera Kudziwa
• Phunzirani Kuchuluka Kwazinthu Zomwe Mumakonda
• Zakudya Zabwino Kwambiri Kudya ...
• Onaninso za

Mumayesa kudya moyenera, koma nambala yomwe ili pasikelo imakwerabe. Kumveka bwino? Malinga ndi kafukufuku wa International Food Information Council Foundation, anthu aku America amadya kwambiri kuposa momwe ayenera. Mwa anthu 1,000 omwe anafunsidwa — pafupifupi theka la akaziwo — 43 peresenti sanadziwe n'komwe yankho la mafunso akuti: “Kodi ndikudya ma calories angati?” kapena "Ndiyenera kudya ma calories angati?"

"Amayi ambiri akudya akuthamanga," akutero a Barbara J. Rolls, Ph.D., pulofesa wa zakudya ku Pennsylvania State University komanso wolemba Dongosolo Lodyera Volumetrics. (Onani: Kodi Volumetrics Diet Plan ndi Chiyani Ndipo Imagwira Ntchito Motani?) Anthu ambiri sakulabadira magawo okulirapo m'malesitilanti, ndiyeno amangodabwa. 'Kodi ndimadya zopatsa mphamvu zingati?'

Chosangalatsa ndichakuti zomwe mumadya sizimafuna kukonzanso kwathunthu. M'malo mowerengera zakudya, ingodziwa kuti ndi mafuta angati omwe muyenera kudya patsiku. (Zokhudzana: Ndi Chiyani Chabwino Kwambiri Pakuchepetsa Kuwonda: Zakudya Kapena Zolimbitsa Thupi?)

Pemphani kuti mupeze mayankho ang'onoang'ono okhala ndi mayankho otsimikizika ndikudya ma calories angati?

Mukufuna Ma calories Angati?

1. Terengani kuchuluka kwa kagayidwe kamene mumayambira (BMR), kuchuluka kwa mphamvu yomwe thupi lanu limayaka pochita zinthu ngati kupuma ndi kufalitsa magazi.

• Ngati simunakwanitse zaka 30: (0.0621 x kulemera kwanu / 2.2 + 2.0357) x 240 = BMR
• Ngati muli ndi zaka zopitilira 30: (0.0342 x kulemera kwanu / 2.2 + 3.5377) x 240 = BMR

2. Fotokozani kuchuluka kwa ntchito yanu.

• Simumachita masewera olimbitsa thupi: 1.3
• Mumachita masewera olimbitsa thupi tsiku lililonse, koma kumakhala kopepuka, monga kuyenda kapena kusewera gofu: 1.5
• Mumachita zolimbitsa thupi kwambiri monga kupota, kusewera tenisi, ndi kutsetsereka pafupifupi tsiku lililonse: 1.7

3. Chulukitsani kuchuluka kwa zochita zanu ndi BMR yanu. Zokwanira ndizomwe mumafunikira kalori tsiku lililonse. Kuti mukhale ndi kulemera, khalani pafupi kwambiri ndi chiwerengerocho.

Zinthu Zinayi Zomwe Zimakhudza Zomwe Mumafunikira

Kusankha "Ndimadya ma calories angati?" ndikuwongolera izi ndi kuchuluka komwe mukuchita masewera olimbitsa thupi ndi luso kuposa sayansi mukafuna kutaya ma LB. Pali mitundu yambiri yomwe ingakhudze ma calories mu vs. calories out equation, kuphatikizapo:

1. Mtundu wa masewera olimbitsa thupi omwe mukuchita. Kukaniza ndi kuphunzira kwakanthawi kumawotcha mafuta ambiri mukasiya kuchita masewera olimbitsa thupi poyerekeza ndi maphunziro achikhalidwe a aerobic. (Zokhudzana: Kodi Kusambira Kumawotcha Ma calories Angati?)
2. Mtundu wa zakudya zomwe mukudya. Zakudya zamapuloteni kwambiri zimawotcha ma calories ambiri, chifukwa mapuloteni amatenga nthawi yambiri kuti thupi lanu lilingane ndi kupukusa mafuta.
3. Ndi kulemera kotani komwe muyenera kutaya. Pofuna kuphweka, mumagwiritsa ntchito thupi lanu lonse kuwerengera BMR yanu m'malo mwa thupi lanu lowonda (lomwe ndi thupi lanu lonse kupatula mafuta anu). Chifukwa cha lingaliro ili, ngati mukufuna kutaya mapaundi 25 kapena kupitilira apo kuti mukwaniritse cholinga chanu, ndiye kuti zosowa zanu zonse, zomwe taziwerengera pamwambapa, mwina ndizokwera kwambiri. Izi zili choncho chifukwa tinkachitira zofuna za calorie za mafuta a m'thupi mofanana ndi minofu yowonda (minofu, mafupa, ndi ziwalo), koma zenizeni, mafuta a thupi lanu ali ndi kusowa kwa caloric (pafupi ndi ziro). Phunzirani momwe mungasinthire izi pansipa.
4. Kusintha kwanu. Kufanana kulikonse komwe kumayesa kalori yanu ndizofunika: kuyerekezera. Zonse ndizotengera zaka, ndipo monga amayi adanena, simuli ochepa. Musatenge manambala omwe mumapanga mukawerenga nkhaniyi ngati uthenga wabwino, koma muwagwiritse ntchito poyambira kuti mudziwe ndi ma calories angati omwe ndikudya - ndipo ndiyenera kudya? ayeseni, ndipo musinthe kuchokera pamenepo. (Zokhudzana: Njira za 8 Zotsitsimula Metabolism Yanu)

Chofunika koposa, kumbukirani kuti sikelo si zonse. Njira imodzi yabwino kwambiri yosinthira thanzi ndikumayamikiranso kupambana kopanda malire. Kodi zizolowezi zanu zatsopano zathanzi zimakupatsirani mphamvu zambiri kapena kugaya bwino? Kodi mukugona bwino kwambiri? Kodi zovala zanu zimakwanira bwino ndipo mumadzidalira? Zinthu izi zidzakuthandizani kuti mupitirize kudya bwino ndikukhalabe otanganidwa kwa nthawi yaitali, zomwe zikutanthauza kuti simudzangochepetsa thupi, koma mudzasiya.

Malamulo A 3 A Zakudya Zomwe Muyenera Kudziwa

1. Idyani Zambiri ...

• Zipatso ndi ndiwo zamasamba: Zopanga mwachilengedwe zimakhala zotsika kwambiri komanso zimakhala ndi madzi komanso fiber zambiri, motero zimadzaza.
• Mkaka wopanda mafuta ochepa: Kafukufuku akuwonetsa kuti calcium yomwe ili mu mkaka wosakanizidwa, tchizi, ndi yogati ingathandize thupi lanu kuwotcha mafuta.
• Mbewu zonse: Amakhala ndi michere yambiri komanso amakhuta kuposa mbewu zoyengedwa. Yesani oatmeal kapena mkate wambewu zonse wokhala ndi magalamu awiri CHIKWANGWANI chilichonse.
• Mapuloteni Otsamira: Amakumbidwa pang'onopang'ono, chifukwa chake amakhala m'mimba mwanu nthawi yayitali. Zosankha zabwino: Thumba la nkhumba, nyama yophika ya Pacific halibut, nkhuku yopanda khungu, komanso bere la Turkey.
• Masaladi ndi msuzi wokometsera msuzi: Yambitsani chakudya chanu ndi chakudya chambiri, chotsika kwambiri ngati msuzi wa masamba ndipo mungadye pang'ono. (Psst...ma hacks asanu awa asintha momwe mumapangira supu!)
• Nyemba ndi nyemba: Ikani nyemba zakuda kapena nandolo mu saladi wanu masana. Amadzitamandira ndi mitundu ingapo ya fiber kuti ikudzazeni komanso mapuloteni kuti mukhale okhutira.

2. Idyani pang'ono...

• Mbewu zotsekemera ndi yogurt: Chidebe cha 6-ounce cha yogurt chokhala ndi zipatso pansi chimanyamula ma supuni awiri a shuga - opitilira 100 ma calories.
• Zakudya zoyera monga mkate, pasitala, ndi mpunga: Zili ndi zopatsa mphamvu komanso zoperewera pang'ono.
• "Zakudya zabodza" monga makeke a mpunga: Zimakhala zopanda kukoma kotero kuti mumazidya kwambiri chifukwa simukhuta. (Zokhudzana: 6 Zakudya Zosinthidwa Kwambiri Zomwe Mungakhale Nazo M'nyumba Mwanu Pompano)
• Zakudya zopsereza zamchere kapena zokazinga: Sikuti zimangodzaza mafuta odzaza ndi mtima, zakudyazi zimapatsanso munching osaganizira.

3. Idyani Pang'ono Nthawi zambiri...

• Zakumwa zotsekemera monga soda ndi tiyi wa ayezi: Kumwa chitini chimodzi chokha cha soda patsiku kumakwana pafupifupi ma calories 150—ndi mapaundi owonjezera 15 pachaka. (Yesani chakumwa chopatsa thanzi ichi kuti musiye chizolowezi chanu.)
• Bagels, muffins, makeke, ndi makeke: Wapakati wa bagel wopatsa ndi wamkulu kwambiri kotero kuti amawerengedwa ngati magawo anayi a buledi.
• Mafuta odzaza mafuta: Butter ndi mayo zili ndi zopatsa mphamvu zoposa 100 pa supuni. Sinthani ku mayo wopepuka (kapena gwiritsani ntchito mpiru m'malo mwake) ndipo gwiritsani ntchito kufalikira kumeneku mocheperako.

Phunzirani Kuchuluka Kwazinthu Zomwe Mumakonda

Makilogalamu 100:

• 18 mtedza wokazinga
• 4 Kupsompsona kwa Hershey
• 6-ounce galasi madzi alalanje
• 18 Rold Gold Tiny Twists pretzels
• Makapu atatu amaphulika popcorn
• 1 ounce chingwe tchizi

250 zopatsa mphamvu:

• Mbatata yophika 6-ounce ndi supuni 3 za kirimu wowawasa ndi supuni imodzi ya chive chodulidwa
• Zakudya zazing'ono za 1 McDonald French (Zambiri: Malamulo Odyera Kwambiri Chakudya Cham'mawa)
• 1 chikho Cheerios ndi 1 chikho chinadulidwa strawberries mu ma ouniti 8 kutulutsa kapena mkaka wa soya wopanda shuga
• 1/2 chikho hummus ndi kaloti 12 zazing'ono
• Kagawo 1 Pizza Hut wapayipi woponyera pamanja pizza pepperoni
• 1 chikho Haagen-Dazs Peach sorbet

Makilogalamu 400

• 1 Taco Bell Beef Chalupa Supreme
• 1 kutumikira (9 ounces) macaroni a Amy ndi tchizi
• 1 Wendy's Caesar Chicken Saladi ndi croutons ndi Kaisara kuvala
• 1 Subway 6-inch turkey breast sangweji pa mpukutu wa tirigu ndi Turkey, Swiss tchizi, letesi, phwetekere, anyezi, ndi supuni 1 kuwala mayonesi
• Zikondamoyo 3 zokhala ndi supuni 2 za mapulo ndi 1/2 chikho cha mabulosi abulu (Monga zikondamoyo? Kenako yesani njira iyi yodzaza ndi mapuloteni!)
• 1 Starbucks Grande Mocha Frappuccino (palibe kirimu chokwapulidwa)
• 1 chikho spaghetti ndi 1/2 chikho marinara msuzi
• 4-ounce chidutswa cheesecake ndi supuni 3 kukwapulidwa kirimu

Zakudya Zabwino Kwambiri Kudya ...

...mukamva njala

Zakudya zokhala ndi fiber izi zimakhutiritsa ndikukhutitsa:

• Tabouli (5g fiber, makilogalamu 160 pa 1/2 chikho)
• Broccoli (5.1g fiber, ma calories 55 pa 1 chikho, yophika)
• Raspberries (8g fiber, makilogalamu 64 pa chikho)
• Artichokes (6.5g fiber, ma calories 60 pa atitchoku)

... kuchiritsa carb, mafuta, ndi zokhumba zokoma

• Keke ya chakudya cha angelo (mafuta 0.15g, zopatsa mphamvu 128 pagawo) yokhala ndi mango atsopano odulidwa
• Couscous (mafuta 0.25g, zopatsa mphamvu 176 pa kapu, yophika)
• Veggie burger (mafuta a 3.5g, 90 mpaka 100 calories pa Boca kapena Gardenburger)
• Mbatata yophika yapakatikati (mafuta a 0.15g, ma calories 103)

...asanadye

Yambani ndi izi, ndipo mudzadya pang'ono - koma khalani okhuta:

• Strawberries (makilogalamu 46 pa chikho)
• Gazpacho (makilogalamu 46 pa chikho)
• Msuzi wa sipinachi wakhanda wokhala ndi makapu awiri mwana sipinachi ndi supuni 2 zokutira mopepuka (makilogalamu 36)
• 5 mpaka 10 kaloti zazing'ono ndi supuni 2 zaku Greek yogurt ranch (ma calories 900)

Zotsatira:

• Keith-Thomas Ayoob, RD, pulofesa wothandizira zaumoyo ku Albert Einstein College of Medicine ku New York komanso wolemba Amalume Sam Zakudya
• Joanne L. Slavin, Ph.D., pulofesa wazakudya ku University of Minnesota ku Minneapolis
• Lisa R. Young, Ph.D., R.D., wolemba wa The Partion Teller

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