Kuchuluka Kwabwino Kwama Macronutrient Kochepetsa Kunenepa

Zamkati

• Kudya kwa Kalori Kumafunikira Kuposa Kukhalitsa kwa Macronutrient Pamavuto Amankhwala
• Ma calories Osafotokoza Nkhani Yonse
• Kufunika Kwabwino Kwazakudya
• Sankhani Zakudya Zowonjezera Zakudya
• Idyani Zakudya Zamapuloteni Apamwamba
• Chepetsani Mafuta ndi Zakudya Zapamwamba Kwambiri
• Kukhathamira Kwabwino Kwambiri Kwa Macronutrient Ndi Yemwe Mungathe Kutsatira
• Mfundo Yofunika Kwambiri

Njira yaposachedwa yochepetsera thupi ndi kuwerengera ma macronutrients.

Izi ndizofunikira zomwe thupi lanu limafunikira mokwanira kuti zikule bwino - monga, carbs, mafuta ndi mapuloteni.

Kumbali inayi, micronutrients ndizopatsa thanzi zomwe thupi lanu limangofunika pang'ono, monga mavitamini ndi mchere.

Kuwerengera macronutrients ndikofanana ndi kuwerengera zopatsa mphamvu koma kumasiyana chifukwa kumawunikira komwe ma calories adachokera.

Nkhaniyi ikufotokoza chiŵerengero chabwino kwambiri cha kuchepa thupi komanso chifukwa chake zakudya zili zofunika.

Kudya kwa Kalori Kumafunikira Kuposa Kukhalitsa kwa Macronutrient Pamavuto Amankhwala

Zikafika potaya mafuta, kuchuluka kwa zakudya zomwe mumadya ndizofunika kwambiri kuposa kuchuluka kwa ma carbs, mafuta ndi mapuloteni muzakudya zanu.

Pakafukufuku wa chaka chimodzi, ofufuza adasinthitsa anthu opitilira 600 kuti adye mafuta ochepa kapena ochepa mafuta ().

M'miyezi iwiri yoyambirira ya kafukufukuyu, gulu lazakudya zamafuta ochepa lidadya mafuta magalamu 20 patsiku, pomwe gulu lama carb ochepa limadya magalamu 20 a carbs patsiku.

Pambuyo pa miyezi iwiri, anthu m'magulu onsewa adayamba kuwonjezeranso mafuta kapena ma carbs muzakudya zawo mpaka atafika pagawo lotsikirako lomwe amakhulupirira kuti atha kulisunga.

Ngakhale kuti palibe gulu lomwe limayenera kudya ma calorie angapo, magulu onse awiri amachepetsa kudya kwawo ndi avareji ya 500-600 calories patsiku.

Kumapeto kwa kafukufukuyu, gulu lamafuta ochepa omwe anali ndi mafuta ochepa linataya makilogalamu a 11.7 (5.3 kg) poyerekeza ndi gulu laling'ono la carb, lomwe linataya makilogalamu 13.2 - kusiyana pang'ono kwa mapaundi 1.5 (0.7 kg) pamapeto pake za chaka ().

Pakafukufuku wina, anthu opitilira 645 onenepa kwambiri adapatsidwa zakudya zosiyanasiyana zomwe zimasiyana mafuta (40% vs 20%), carbs (32% vs 65%) ndi protein (25% vs 15%) ().

Mosasamala kanthu za chiŵerengero cha macronutrient, zakudya zonse zinali zogwira mtima mofananira polimbikitsa kuchepa kwakuchuluka kwazaka ziwiri ().

Zotsatira izi ndi zina zikuwonetsa kuti zakudya zilizonse zochepetsedwa zimatha kuyambitsa kulemera kofananako nthawi yayitali (,,,).

Kafukufuku akuwonetsa kuti mutha kutaya mafuta mosasamala kuchuluka kwanu kwa macronutrient. Kuphatikiza apo, magawanidwe osiyanasiyana a macronutrient samakhudza kwenikweni kuchuluka kwamafuta omwe mumataya pamapeto pake.

Ma calories Osafotokoza Nkhani Yonse

Kalori amayesa kuchuluka kwa mphamvu zomwe chakudya kapena chakumwa chimakhala nacho. Kaya zimachokera ku carbs, mafuta kapena mapuloteni, kalori imodzi yazakudya imakhala ndi ma joule pafupifupi 4.2 a mphamvu ().

Mwakutanthauzira uku, ma calories onse amapangidwa ofanana. Komabe, malingaliro awa amalephera kulingalira zovuta za thupi la munthu.

Chakudya ndi kapangidwe kake ka macronutrient zimatha kukhudza momwe mumamvera njala kapena kukhuta, kuchuluka kwamafuta anu, magwiridwe antchito aubongo komanso kuyankha kwamahomoni ().

Chifukwa chake, ngakhale ma calories 100 a broccoli ndi ma calories 100 a donuts ali ndi mphamvu zofananira, zimakhudza thupi lanu ndi zosankha zanu mosiyanasiyana.

Makapu anayi (340 magalamu) a broccoli ali ndi ma calories 100 ndipo amanyamula magalamu asanu ndi atatu a fiber. Mofananamo, theka lokha lokhala ndi glazed donut limapereka ma calories 100, makamaka ochokera ku carbs woyenga ndi mafuta (,).

Tsopano lingalirani kudya makapu anayi a broccoli nthawi imodzi. Sikuti kungangotenga nthawi yochuluka komanso kuyesetsa kutafuna, koma zinthu zake zabwino kwambiri zimatha kukupangitsani kukhala omva bwino kuposa kudya theka la donut, momwemonso mutha kudya theka linalo.

Zotsatira zake, kalori sikungokhala kalori chabe. Muyeneranso kuyang'ana kwambiri pazakudya kuti muwonjezere kutsatira zakudya komanso kutaya mafuta.

Ma calories amapatsa thupi lanu mphamvu yofanana.Komabe, zimasiyana pamomwe zimakhudzira thanzi lanu komanso kuthekera kwanu kutsatira zomwe mumadya.

Kufunika Kwabwino Kwazakudya

Kuti muchepetse kunenepa, muyenera kupanga zoperewera za kalori pakudya ma calories ochepa kuposa omwe mumawotcha.

Potero, mumakakamiza thupi lanu kuti lipeze mphamvu m'masitolo ake apano (mafuta amthupi) mosasamala kanthu za carb, mafuta ndi mapuloteni azakudya zanu.

Mukakhala ndi vuto la kalori, ndikofunikira kuwerengera mitundu yazakudya zomwe mumadya chifukwa ena amakhala ochezeka komanso opatsa thanzi kuposa ena.

Nawa zakudya ndi ma macronutrients oti muganizirepo limodzi ndi ena kuti muchepetse.

Sankhani Zakudya Zowonjezera Zakudya

Zakudya zomwe zimakhala ndi michere yambiri zimakhala ndi michere yambiri koma ndizochepa ma calories.

Zakudya zowonjezera zakudya zimanyamula fiber, mapuloteni owonda, mafuta athanzi, mavitamini, mchere ndi zinthu zina zopindulitsa monga phytochemicals.

Izi ndi monga zakudya monga mkaka, nyemba, nyemba, mbewu zonse, zipatso, ndiwo zamasamba ndi nyama zowonda ndi nsomba.

Zakudya zambirizi zimakhala ndi michere yambiri ndipo zimakhala ndi madzi ambiri. Madzi ndi CHIKWANGWANI zimathandizira kukulitsa kukhutira, zomwe zingakuthandizeni kudya zakudya zopatsa mphamvu tsiku lonse ().

Idyani Zakudya Zamapuloteni Apamwamba

Mapuloteni amalimbikitsa kukhutira, samataya minofu ndipo amakhala ndi mphamvu yayikulu kwambiri, kutanthauza kuti pamafunika zopatsa mphamvu zambiri kuyerekeza ndi mafuta kapena mafuta (,,).

Fufuzani nyama zowonda monga nyama, nsomba, nkhuku, mazira ndi mkaka. Mutha kupezanso mapuloteni anu kuzinthu zopangira mbewu monga soya, tirigu ndi masamba ena, kuphatikiza nandolo wobiriwira.

Mapuloteni amagwedezeka kapena zakumwa zosinthira chakudya ndichinthu chabwino pakati pa chakudya kapena m'malo mwa chakudya kuti muwonjezere kudya kwa mapuloteni.

Chepetsani Mafuta ndi Zakudya Zapamwamba Kwambiri

Monga momwe zakudya zina zitha kupindulira zolinga zanu zolemetsa, enanso amatha kuziwononga.

Zakudya zomwe zili ndi mafuta ndi ma carbs zimalimbikitsa malo opindulitsa muubongo wanu ndikuwonjezera zokhumba zanu, zomwe zingayambitse kudya kwambiri ndi kunenepa (,).

Ma donuts, pizza, ma cookie, ma crackers, tchipisi ta mbatata ndi zokhwasula-khwasula zina zomwe zimakonzedwa kwambiri zimakhala ndi mafuta ndi carbs.

Podziyimira pawokha, ma carbs kapena mafuta alibe mawonekedwe osokoneza bongo, koma palimodzi amatha kukhala ovuta kukana.

Zakudya zomwe mumadya zingakhudze kutayika kwanu kwamafuta. Idyani zakudya zokhala ndi michere yambiri komanso mapuloteni ambiri koma muchepetse zakudya zomwe zimakhala ndi ma carbs ndi mafuta, chifukwa combo imawapangitsa kukhala osokoneza.

Kukhathamira Kwabwino Kwambiri Kwa Macronutrient Ndi Yemwe Mungathe Kutsatira

Ngakhale kuchuluka kwa zakudya zomwe mumadya sizingakhudze kutayika kwamafuta, zimakhudza kuthekera kwanu kutsatira zakudya zochepa.

Izi ndizofunikira, monga kafukufuku wasonyeza kuti njira imodzi yokha yochepetsera thupi ndikutsatira zakudya zochepa (,,).

Komabe, kumamatira ku zakudya ndizovuta kwa anthu ambiri, ndipo ndichifukwa chake zakudya zambiri zimalephera.

Kuti muwonjezere mwayi wanu wopambana pa zakudya zopatsa mafuta ochepa, pezani kuchuluka kwanu kwama macronutrient kutengera zomwe mumakonda komanso thanzi ().

Mwachitsanzo, anthu omwe ali ndi matenda ashuga amtundu wa 2 atha kukhala osavuta kuyang'anira shuga wawo wamagazi pa carb-low m'malo modya kwambiri (,,).

Mosiyana ndi izi, apo ayi anthu athanzi atha kupeza kuti alibe chakudya chambiri chodya mafuta, mafuta ochepa, komanso kuti ndizosavuta kutsatira poyerekeza ndi zakudya zamafuta ochepa, zamafuta kwambiri (,).

Komabe, zakudya zomwe zimatsindika kudya kwambiri kwa macronutrient amodzi (monga mafuta) ndi kutsika pang'ono kwa wina (monga carbs) si za aliyense.

M'malo mwake, mutha kupeza kuti mutha kutsatira zakudya zomwe zili ndi ma macronutrients oyenera, omwe amathanso kuthandizira kuchepa thupi ().

Magawo ovomerezeka omwe amagawika anthu ambiri (AMDR) ofotokozedwa ndi Institute of Medicine of the National Academies amalimbikitsa kuti anthu apeze (26):

• 45-65% ya ma calories kuchokera ku carbs
• 20-35% ya ma calories awo amafuta
• 10-35% ya ma calories awo ochokera ku mapuloteni

Mulimonsemo, sankhani zakudya zomwe zikugwirizana ndi moyo wanu komanso zokonda zanu. Izi zitha kutenga mayesero komanso zolakwika.

Zakudya nthawi zambiri zimalephera chifukwa anthu samatha kuzitsatira kwa nthawi yayitali. Chifukwa chake, ndikofunikira kutsatira chakudya chochepetsedwa chomwe chimakwaniritsa zomwe mumakonda, moyo wanu komanso zolinga zanu.

Mfundo Yofunika Kwambiri

Macronutrients amatanthauza carbs, mafuta ndi mapuloteni - zigawo zitatu zofunika pachakudya chilichonse.

Chiŵerengero chanu cha macronutrient sichimakhudza mwachindunji kulemera.

Magawo ovomerezeka a kugawa ma macronutrient (AMDR) ndi 45-65% ya zopatsa mphamvu zanu tsiku lililonse kuchokera ku carbs, 20-35% kuchokera kumafuta ndi 10-35% kuchokera ku protein.

Kuti muchepetse kunenepa, pezani chiwonetsero chomwe mungakhale nacho, yang'anani pa zakudya zopatsa thanzi ndikudya zopatsa mphamvu zochepa kuposa momwe mumayaka.