Kuchuluka kwa Kalori - Momwe Mungachepetse Kulemera Kudya Zakudya Zambiri

Zamkati

• Kodi kuchuluka kwa kalori ndi chiyani?
• Kodi kuchuluka kwa kalori kumakhudza bwanji kulemera?
• Chakudya chochepa kwambiri cha kalori chimatha kukhala ndi thanzi labwino
• Zakudya zomwe zimakhala ndi kalori wochepa kwambiri
• Zakudya zopatsa mphamvu kwambiri kuti muchepetse
• Mfundo yofunika

Kuchuluka kwa kalori kumafotokoza kuchuluka kwa ma calories mu voliyumu kapena kulemera kwa chakudya.

Kumvetsetsa momwe imagwirira ntchito kumatha kukuthandizani kuti muchepetse thupi komanso kuti mukhale ndi zakudya zabwino ().

Kuphatikiza apo, kuyang'ana pazakudya zopanda mafuta ochepa kumakupatsani mwayi wodya chakudya chochuluka mukamachepetsa ma calories (,,).

Izi zitha kukhala ndi maubwino ambiri azaumoyo, kuphatikiza kuchuluka kwa michere komanso kuwonda.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za kuchuluka kwa kalori.

Kodi kuchuluka kwa kalori ndi chiyani?

Kuchuluka kwa kalori ndiyeso ya kalori wazakudya pokhudzana ndi kulemera kwake kapena kuchuluka kwake.

Amatchedwanso mphamvu yamagetsi ndipo nthawi zambiri amayesedwa ngati ma calories pa magalamu 3.5 a chakudya.

Kusankha zakudya zokhala ndi mafuta ochepa kungathandize kuchepetsa thupi. Zimakupangitsani kuti muzidya ma calories ochepa mukamadya magawo akulu ndikudzaza (, 6).

Njira yosavuta yomvetsetsa izi ndikuganiza kuti pali chakudya chokwanira. Zakudya zopatsa mphamvu zomwe zili ndi mbaleyo, zimachepetsa kuchuluka kwa kalori chakudyacho.

Masamba omwe ali ndi zopatsa mphamvu 30 pa magalamu 100 amakhala ndi mafuta ochepa, pomwe chokoleti chomwe chimakhala ndi ma calories 550 pa magalamu 100 chimakhala ndi kalori wokwera kwambiri.

Ngakhale kuchuluka kwa kalori kumatha kukhala kosadziwika bwino kuposa malingaliro ena owongolera kulemera monga kuwerengera kalori, kusankha zakudya potengera izi kungakhale kosavuta komanso kothandiza ().

Mwachitsanzo, kudyetsa zakudya zanu pazakudya zochepa kwambiri kumatha kukuchepetsani pazakudya zabwino komanso zopatsa thanzi.

Itha kutsuka zakudya zanu mwachangu, ndikuchotsa zakudya zopyapyala kwambiri, zosinthidwa zomwe nthawi zambiri zimakhala zopanda thanzi komanso zosavuta kudya mopitirira muyeso.

"Makulidwe a kalori" amatanthauza kuchuluka kwa ma calories pa kulemera kapena kuchuluka kwa chakudya. Ndi njira yosavuta, yothandiza yosinthira zakudya zanu.

Kodi kuchuluka kwa kalori kumakhudza bwanji kulemera?

Kudya ma calories ambiri ndichofunikira kwambiri pakulemera (8,).

Kafukufuku wochuluka wasonyeza kuti anthu omwe amadya zakudya zopanda mafuta ambiri amadyanso mafuta ochepa patsiku. Izi zimalumikizidwa ndi thupi lotsika, index ya thupi (BMI), ndi chiuno chozungulira (,).

Chifukwa chake, kafukufuku akuwonetsa kuti omwe amadya omwe ali ndi zakudya zopatsa mphamvu kwambiri amakhala ndi chiopsezo chowonjezeka ndi kunenepa kwambiri (,).

Kuchuluka kwa kalori kumakhudzanso njala.

Zakudya zopatsa mphamvu zochepa zimapereka mafuta ochepa komanso madzi ndi fiber. Izi ndizabwino kukupangitsani kumva kukhala okwanira ndikuchepetsa kuchuluka kwama calories tsiku lililonse ().

Mosiyana ndi izi, zakudya zambiri zopatsa mphamvu zopatsa mafuta zimapangidwa kwambiri komanso zokoma kwambiri, zomwe zimapangitsa kukhala kosavuta kudya kwambiri.

Kafukufuku akuwonetsa kuti zakudya zonse zimauza ubongo wanu kuti usiye kudya, pomwe izi zimachedwa mukamadya zakudya zopangidwa kwambiri (,).

Kafukufuku wina, omwe adatenga nawo gawo adadya zopatsa mphamvu za 56% akapatsidwa chakudya chamagetsi, poyerekeza ndi chopanda mphamvu imodzi ().

Kafukufuku wina anayerekezera kudya kwa kalori pakudya kotsika kwambiri komanso kotsika kwambiri komwe kumafanana ndi kukoma ndi ma macronutrients.

Anthu amadya avareji ya ma calorie ena owonjezera 425 akapatsidwa chakudya chambiri kuposa momwe amaperekera kachulukidwe kochepa ().

Kafukufuku walumikiza kudya kwa anthu zakudya zopatsa mphamvu kwambiri zamafuta ndi kunenepa komanso kunenepa kwambiri. Anthu omwe amadya zakudya zopanda mafuta ambiri samadya ma calories ochepa ndipo amakhala ndi thupi loonda.

Chakudya chochepa kwambiri cha kalori chimakuthandizani kuti muchepetse kunenepa

Chakudya chochepa kwambiri cha kalori chingathandize kuchepetsa thupi.

Imayang'ana kwambiri zakudya zonse ndikulepheretsa kudya zomwe zakonzedwa, ndikuchulukitsa kudya kwa protein, masamba, ndi zipatso.

Zakudya zonsezi zawonetsedwa kuti zimathandizira kuchepetsa thupi pochepetsa kuchuluka kwa kalori pakudya kamodzi kapena patsiku (,).

Chakudya chochepa kwambiri cha kalori chimatha kuchepetsa njala popeza m'mimba mwanu mumamva kuchuluka kwa chakudya chomwe mwadya.

Chakudya chochepa kwambiri cha calorie chimadzazanso mbale yanu. Izi zimathandiza kuti chakudya chanu chikhale motalika ndikukulimbikitsani kuti mutafuna zambiri, ndikuwonjezera kukhutira kwanu ().

Kafukufuku wina, omwe adatenga nawo gawo adataya avareji ya mapaundi 17 (7.7 kg) atasintha mafuta awo okhala ndi ma calorie ambiri kukhala zipatso ndi ndiwo zamasamba otsika kwa chaka chimodzi ().

Pomaliza, zotsatira za kafukufuku wofufuza zapeza kuti achikulire omwe amadya zakudya zochepa kwambiri amakhala ndi miyeso yotsika kwambiri ya chiuno ndi BMI patatha zaka zisanu ().

Kafukufuku wasonyeza kuti chakudya chochepa kwambiri cha kalori chingakhale njira yabwino yochepetsera thupi ndikukhala ndi chizolowezi chodya.

Chakudya chochepa kwambiri cha kalori chimatha kukhala ndi thanzi labwino

Chakudya chochepa kwambiri cha kalori chimakukakamizani kuti musinthe momwe mumadyera ndikusintha zina ndi zina.

Zosintha zonsezi zimapindulitsa thanzi lanu lalitali, kuphatikizapo:

• Chakudya chochepera pang'ono. Kudya kwanu chakudya chosakonzedwa bwino kumachepetsedwa.
• Chakudya chopatsa thanzi. Mudzadya kalori wochepa kwambiri, zakudya zopatsa thanzi kwambiri.
• Mapuloteni owonda kwambiri. Mapuloteni apamwamba amatha kuthandiza kuchepa thupi ndipo ali ndi maubwino ena angapo ().
• Zakudya zambiri. Chakudya chochepa kwambiri cha kalori chimakulimbikitsani kuti mudye zipatso ndi ndiwo zamasamba zolemera kwambiri.
• Kuchepetsa kudya kwa kalori. Kuchepetsa kuchuluka kwa kalori yanu ndikuchepetsa thupi ndi imodzi mwanjira zabwino kwambiri zowonjezera thanzi lanu ngati mukulemera kwambiri (,).
• Chakudya chopatsa thanzi, chokhazikika. Njira yodyerayi imakuphunzitsani kuti muziyang'ana kwambiri zakudya zopatsa thanzi, zonenepetsa koma osakukakamizani kuti muchotse zakudya zina kapena zakudya zina.

Kuphatikiza kukuthandizani kuti muchepetse kunenepa, chakudya chochepa kwambiri cha kalori chimalumikizidwa ndi zina zambiri zakhalidwe labwino.

Zakudya zomwe zimakhala ndi kalori wochepa kwambiri

Zakudya zambiri zachilengedwe zimakhala ndi kalori wotsika kwambiri. Izi zikuphatikiza:

• Masamba. Masamba ambiri obiriwira amakhala ndi kalori wotsika kwambiri wazakudya zonse chifukwa amapangidwa ndi madzi, fiber, ndi ma carbs ochepa kwambiri.
• Nyama ndi nsomba. Mapuloteni otsamira monga nkhuku, nsomba zoyera, ndi Turkey amakhala ndi mafuta ochepa, koma nyama zonenepa ndi nsomba zimakhala zochepa kwambiri.
• Zipatso. Izi zimakhala ndi kachulukidwe kochepa ka calorie chifukwa chazida zambiri zamadzi ndi madzi. Zipatso ndi zipatso zina zamadzi zimakhala zochepa kwambiri.
• Mkaka ndi yogurt. Mkaka wochepetsedwa wamafuta ndi ma yogurts opanda shuga wowonjezeranso amakhala ndi kuchuluka kwa kalori kotsika ndipo amapereka gwero labwino la mapuloteni.
• Mazira. Mazira athunthu ndi chakudya chodzaza ndi zomanga thupi chomwe chimakhala ndi makilogalamu ochepa, makamaka akaphatikizidwa ndi masamba.
• Ma carbs owuma. Mitengo ina yothina ngati mbatata, nyemba zamasamba, ndi masamba ena azitsamba amakhala ndi mafuta ochepa kwambiri. Izi ndizowona makamaka akaphika, chifukwa amadzaza ndi madzi.
• Zakumwa zopanda shuga. Zakumwa izi, monga madzi, khofi, ndi tiyi, zimakhala ndi kalori wotsika kwambiri ndipo zimatha kukuthandizani kuti mukhale okwanira.

Palibe chifukwa chothetsera kwathunthu zakudya zamafuta ambiri. Ingosungani zomwe mumadya pang'ono. Zakudya zambiri zamafuta onenepa kwambiri, monga mtedza, mapeyala, ndi maolivi, zimathandizira kunenepa ngati mutadya zambiri.

Zakudya zambiri zosasinthidwa komanso zachilengedwe zimakhala ndi kalori wochepa kwambiri. Izi ndizowona makamaka zamasamba, zipatso, nyama zowonda, nsomba, ndi mazira.

Zakudya zopatsa mphamvu kwambiri kuti muchepetse

Ngati mukufuna kuyesa njirayi ndikukhazikitsa kusankha kwanu pakachulukidwe ka kalori, muyenera kuchepetsa kudya zakudya zopatsa mphamvu, kuphatikiza:

• Maswiti ndi tchipisi. Maswiti ndi tchipisi timakhala ndi shuga ndi mafuta ochulukirapo, zomwe zimapangitsa kuti zikhale zonenepa kwambiri komanso zosavuta kudya.
• Zofufumitsa ndi mikate. Monga maswiti, mitanda ndi makeke ndizowonjezera kwambiri komanso ndizosavuta kudya kwambiri.
• Zakudya zachangu. Izi ndi zina mwa zakudya zopatsa mphamvu kwambiri zopatsa mphamvu. Kafukufuku akuwonetsa kuti pafupifupi chakudya chofulumira chimanyamula mozungulira kawiri makilogalamu a chakudya choyenera, chopatsa thanzi ().
• Mafuta. Ngakhale mafuta ena, monga kokonati ndi maolivi, amakhala athanzi, amakhalabe ndi mafuta okwera kwambiri. Idyani mafuta athanzi pang'ono.
• Mkaka wonenepa kwambiri. Zakudya monga batala, kirimu, ndi tchizi zimakhala ndi kuchuluka kwama kalori kwambiri. Awonongeni pang'ono.
• Zakudya zamafuta. Zakudya zamafuta zambiri zimakhala ndi kalori wokwera kwambiri. Izi zikuphatikizapo nyama yankhumba, soseji, mwanawankhosa, ndi kudula kwa mafuta kwa ng'ombe.
• Mtedza. Mofanana ndi mafuta ena abwino, mtedza ndi wandiweyani kwambiri. Ngakhale ali ndi maubwino ambiri azaumoyo, amakhala osavuta kudya mopitirira muyeso. Yesani kuyeza magawo anu musanadye.
• Mafuta okwera kwambiri. Msuzi ndi zokometsera zina, monga mayonesi, pesto, ndi zovala zapamtunda, ndizambiri zamafuta ndipo zimayenera kuzipewa.
• Zakumwa zosakaniza. Ma smoothies ena ndi mkaka wamafuta amafuta amakhala ndi ma calories ambiri ndipo ayenera kupewedwa momwe angathere.

Ngati mukuyesera kuti muchepetse kunenepa, muchepetse kudya zakudya zambiri zokhala ndi kalori yambiri. Zakudya zina zonenepa kwambiri zimakhala zathanzi ndipo zimatha kudyedwa pang'ono.

Mfundo yofunika

Kuchokera pazakudya zambiri kuzungulira, njira yodyera potengera zakudya zomwe zili ndi kalori yotsika pang'ono mwina ndi imodzi mwazinthu zomveka komanso zothandiza. Ndizosavuta kumvetsetsa ndikugwiritsa ntchito.

Mosiyana ndi zakudya zomwe zimangoyang'ana kupatula magulu azakudya, chakudya chochepa kwambiri cha kalori chimalola zakudya zonse kwinaku mukungoyang'ana kuzakudya zathanzi.

Kuphatikiza apo, mudzakhalanso ndi njala yocheperako ndipo mudzatha kukhuta.

Mwa kukhazikika kwa 90% ya chakudya chanu ndi kachulukidwe kakang'ono ka kalori, mutha kuchepetsa kudya kwa kalori ndikuchepetsa thupi popanda kuyesetsa pang'ono.