Njira 5 Zoletsa Ma calories Zingakhale Zovulaza

Zamkati

• Zosowa Zanu Za Kalori, Zikufotokozedwa
• 1. Ikhoza Kutsitsa Maganizo Anu Amthupi
• 2. Ikhoza kuyambitsa Kutopa ndi Kuperewera kwa michere
• 3. Itha Kuchepetsa Uchembere
• 4. Ikhoza Kukulepheretsani Mafupa Anu
• 5. Itha Kuchepetsa Chitetezo Chanu
• Momwe Mungadye Nambala Yoyenera Ya Ma calories
• Mfundo Yofunika Kwambiri

Anthu omwe amayesera kuonda nthawi zambiri amaletsa kuchuluka kwama calories omwe amadya.

Komabe, kuletsa makilogalamu kwambiri kungayambitse mavuto osiyanasiyana azaumoyo, kuphatikizapo kuchepa kwa chonde komanso mafupa ofooka.

Nkhaniyi ikufotokoza zotsatira zisanu zomwe zingakhale zowononga chifukwa choletsa ma kalori ndikuthandizani kudziwa kuchepa kwa kalori komwe kuli koyenera.

Zosowa Zanu Za Kalori, Zikufotokozedwa

Kalori amatanthauzidwa ngati kuchuluka kwa mphamvu yakutentha yofunikira kukweza kutentha kwa gramu imodzi yamadzi ndi 1 ° C (1.8 ° F).

Komabe, mumakhala ndi malingaliro ochulukirapo monga muyeso wa kuchuluka kwa mphamvu zomwe thupi lanu limapeza kuchokera kuzakudya ndi zakumwa zomwe mumamwa.

Thupi lanu limafuna ma calories kuti agwire ntchito ndikuzigwiritsa ntchito pochirikiza njira zitatu ():

1. Mlingo woyambira wamafuta (BMR): Izi zikutanthauza kuchuluka kwa zopatsa mphamvu zofunika kukwaniritsa zofunikira zanu, kuphatikiza magwiridwe antchito aubongo, impso, mtima, mapapo ndi dongosolo lamanjenje.
2. Chimbudzi: Thupi lanu limagwiritsa ntchito ma calorie angapo kugaya ndikusintha zakudya zomwe mumadya. Izi zimatchedwanso kutentha kwa chakudya (TEF).
3. Zochita zathupi: Izi zikutanthawuza kuchuluka kwa ma calories omwe amafunikira kuti mugwire ntchito zanu zatsiku ndi tsiku komanso kulimbitsa thupi.

Nthawi zambiri, kudya ma calorie ambiri kuposa omwe thupi lanu limafunikira kumakupatsani kunenepa, makamaka kwamafuta amthupi. Kudya ma calories ochepa kuposa momwe thupi lanu limafunira kumabweretsa kunenepa (,,).

Lingaliro lalingaliro la kalori, lomwe limathandizidwa ndi kafukufuku wamphamvu wa sayansi, ndichifukwa chake anthu omwe akufuna kuonda nthawi zambiri amayesa kuletsa kuchuluka kwa kalori (5,,).

Komabe, kuchepetsa zopatsa mphamvu kwambiri kungawononge thanzi lanu m'njira zisanu zotsatirazi.

1. Ikhoza Kutsitsa Maganizo Anu Amthupi

Kudya pafupipafupi ma calories ochepa kuposa omwe thupi lanu limafunikira kumatha kuyambitsa kuchepa kwama metabolism.

Kafukufuku wowerengeka akuwonetsa kuti zakudya zopatsa mafuta ochepa zimatha kuchepetsa kuchuluka kwama calories omwe thupi limayaka ndi 23% (,,).

Kuphatikiza apo, metabolism yotsika iyi imatha kupitilirabe nthawi yayitali pambuyo poti zakudya zoletsedwa ndi kalori zayimitsidwa ().

M'malo mwake, ofufuza amakhulupirira kuti kuchepa kwama metabolism kumatha kufotokoza chifukwa chake anthu opitilira 80% amathanso kunenepa akangosiya zakudya zomwe ali ndi kalori ().

Njira imodzi yomwe zakudya zoperewera ndi ma calorie zimachedwetsa kagayidwe kanu ndikupangitsa kuti minofu iwonongeke (,,).

Kuchepa kwa minofu kumeneku kumachitika makamaka ngati zakudya zoletsedwa ndi kalori zili ndi zomanga thupi zochepa komanso osaphatikiza zolimbitsa thupi (,). Pofuna kupewa kuchepa kwa zakudya zomwe zingakhudze kagayidwe kanu, onetsetsani kuti musadye zopatsa mphamvu zochepa kuposa zomwe zimafunikira kuti musunge BMR yanu.

Kuchulukitsa kuchuluka kwa mapuloteni omwe mumadya komanso kuwonjezera zolimbitsa thupi pazochita zanu zolimbitsa thupi kungathandizenso (,).

Kuletsa zopatsa mphamvu kwambiri kumatha kuchepetsa kuchepa kwa thupi lanu ndikupangitsani kutaya minofu. Izi zimapangitsa kukhala kovuta kwambiri kuti muchepetse kuchepa kwanu kwakanthawi.

2. Ikhoza kuyambitsa Kutopa ndi Kuperewera kwa michere

Kudya pafupipafupi ma calories ochepa kuposa momwe thupi lanu limafunira kumatha kuyambitsa kutopa ndikupangitsa kuti zikhale zovuta kuti mupeze zosowa zanu za tsiku ndi tsiku.

Mwachitsanzo, zakudya zoletsedwa ndi kalori sizingakupatseni chitsulo chokwanira, folate kapena vitamini B12. Izi zitha kubweretsa kuchepa kwa magazi komanso kutopa kwambiri (16, 17, 18).

Kuphatikiza apo, kuchuluka kwa ma carbs omwe mumadya kumatha kutopetsa.

Kafukufuku wina akuwonetsa kuti zakudya zoletsedwa ndi ma kalori okhala ndi ma carbs ochepa zimatha kutopetsa anthu ena (19,,,).

Komabe, maphunziro ena apeza kuti zakudya zochepa zama carb zimachepetsa kutopa. Chifukwa chake, izi zimatha kudalira munthuyo (, 24).

Zakudya zoletsedwa ndi ma kalori zitha kuchepetsa zakudya zina, kuphatikizapo:

• Mapuloteni: Kusadya zakudya zokwanira zomanga thupi monga nyama, nsomba, mkaka, nyemba, nandolo, mphodza, mtedza ndi mbewu zitha kupangitsa kutayika kwa minofu, kupatulira tsitsi ndi misomali yolimba (25).
• Calcium: Kusadya zakudya zokwanira za calcium monga mkaka, masamba obiriwira, tofu ya calcium yokhala ndi milki yolimba kumatha kuchepetsa mphamvu ya mafupa ndikuwonjezera ngozi yophulika (26).
• Biotin ndi thiamine: Kudya zipatso zochepa, nyemba, mazira, mkaka, mtedza ndi mbewu kumatha kuchepetsa kudya mavitamini awiriwa, zomwe zimatha kufooketsa minofu, kutaya tsitsi komanso khungu lakhungu (27, 28).
• Vitamini A: Kusadya zakudya zokwanira za vitamini A monga nyama yapakhungu, nsomba, mkaka, masamba obiriwira kapena zipatso ndi ndiwo zamtundu wa lalanje zitha kufooketsa chitetezo chanu chamthupi ndikumawononga maso (29).
• Mankhwala enaake a: Kudya osakwanira mbewu yodzaza ndi magnesium, mtedza ndi masamba obiriwira kumatha kuyambitsa kutopa, migraines, kukokana kwa minofu ndi mikhalidwe yolakwika yamtima (30).

Pofuna kupewa kutopa ndi kuperewera kwa michere, pewani kuchepetsa zopatsa mphamvu zanu ndikuonetsetsa kuti mumadya zakudya zosiyanasiyana, zosakonzedwa pang'ono.

Kuletsa zopatsa mphamvu kwambiri kungayambitse kutopa. Kusunga malire a kalori awa motalika kwambiri kumathandizanso kuchepa kwa michere.

3. Itha Kuchepetsa Uchembere

Kuletsa zopatsa mphamvu kwambiri kungasokoneze chonde. Izi ndizowona makamaka kwa amayi, popeza kuthekera kotulutsa mazira kumadalira kuchuluka kwa mahomoni.

Makamaka, kuwonjezeka kwa milingo ya estrogen ndi luteinizing hormone (LH) ikufunika kuti ovulation ichitike (,)

Chosangalatsa ndichakuti, kafukufuku wasonyeza kuti milingo ya LH mwina imadalira kuchuluka kwama calories omwe amapezeka muzakudya za amayi (,).

Chifukwa chake, kafukufuku akuwonetsa kuti ntchito yobereka imaponderezedwa mwa azimayi omwe amadya ma 22-42% ochepera kuposa omwe amafunikira kuti akhalebe olemera ().

Kudya osakwanira kalori kumathandizanso kuchepetsa kuchuluka kwa estrogen, yomwe imaganiziridwa kuti imakhudza thanzi la mafupa ndi mtima (,,).

Zizindikiro zakuchepa kwachonde zimaphatikizaponso kusamba mosasinthasintha kapena kuchepa kwake. Komabe, kusokonezeka kwa msambo kosawoneka bwino sikungakhale ndi zizindikilo zilizonse, chifukwa chake angafunike kupimidwa kwamankhwala mozama kuti apeze (,).

Ofufuzawo akukhulupirira kuti kuletsa kwakukulu kwama kalori kungakhudzenso ntchito yobereka ya abambo, koma ndi maphunziro ochepa omwe amapezeka pamutuwu ().

Kuletsa zopatsa mphamvu zochulukirapo kumatha kuchepetsa kubereka, makamaka kwa akazi. Kafukufuku wowonjezereka amafunikira kuti adziwe zovuta zakuchepetsa ma calorie mwa amuna.

4. Ikhoza Kukulepheretsani Mafupa Anu

Kudya mafuta ochepa kungafooketse mafupa anu.

Izi ndichifukwa choletsa kalori kumatha kuchepetsa kuchuluka kwa estrogen ndi testosterone. Kuchepetsa kwa mahomoni awiri oberekeraku kumaganiziridwa kuti kumachepetsa mafupa ndikupangitsa kuti mafupa awonongeke, zomwe zimapangitsa mafupa ofooka (,,,).

Kuphatikiza apo, kuletsa ma kalori - makamaka akaphatikiza zolimbitsa thupi - kumatha kukulitsa kuchuluka kwama mahomoni opsinjika. Izi zitha kuchititsanso mafupa ().

Kutaya mafupa kumakhala kovuta makamaka chifukwa nthawi zambiri sikungasinthike ndipo kumawonjezera ngozi ya mafupa (,).

Kuletsa zopatsa mphamvu kungasokoneze kuchuluka kwa mahomoni, komwe kumatha kubweretsa mafupa ofowoka komanso chiopsezo chowonjezeka cha mafupa.

5. Itha Kuchepetsa Chitetezo Chanu

Kuletsa zopatsa mphamvu kumawonjezera chiopsezo chanu chotenga matenda komanso matenda.

Izi zimagwira ma virus monga chimfine ndipo zimawoneka ngati zowona makamaka zikaphatikizidwa ndi masewera olimbitsa thupi (,).

Mwachitsanzo, kafukufuku wina anayerekezera othamanga m'maphunziro omwe amalimbikitsa kwambiri kupendekeka kwa thupi, monga nkhonya, masewera olimbitsa thupi kapena kuthamanga m'madzi, kwa iwo omwe sachita masewera olimbitsa thupi.

Ofufuzawo adati ochita masewera olimbitsa thupi omwe amafunikira kuwonda amayesetsa pafupipafupi kuti achepetse kunenepa ndipo anali ndi mwayi wowirikiza kawiri miyezi ingapo yapitayo ().

Kafukufuku wina, othamanga a taekwondo omwe adadya kuti achepetse thupi lawo sabata sabata lisanachitike mpikisano adakumana ndi chitetezo chochepa komanso chiopsezo chowonjezereka cha matenda ().

Zotsatira zakuletsa ma kalori kwa anthu omwe sachita masewera olimbitsa thupi sizidziwikiratu, ndipo kafukufuku wina amafunika asanapangidwe mwamphamvu (49).

Kuletsa ma kalori, makamaka mukamachita masewera olimbitsa thupi, kumatha kuchepetsa chitetezo chamthupi.

Momwe Mungadye Nambala Yoyenera Ya Ma calories

Ma kalori amafunikira amasiyana malinga ndi munthu chifukwa zimadalira zinthu monga zaka, kugonana, kutalika, kulemera kwake komanso magwiridwe antchito.

Kudziwa kuchuluka kwa zopatsa mphamvu zomwe zingakuthandizeni kumachepetsa mwayi wanu wokhala ndi zovuta zomwe zafotokozedwa pamwambapa.

Pali njira zosiyanasiyana zowerengera zosowa zanu za kalori. Njira yosavuta ili ndi njira zitatu zosavuta:

1. Dziwani BMR yanu: Gwiritsani ntchito chowerengera ichi pa intaneti kuti muyese osachepera kuchuluka kwa ma calories omwe thupi lanu limafuna patsiku. Onetsetsani kuti musadye zopatsa mphamvu zochepa kuposa izi.
2. Ganizirani zofunikira zanu tsiku lililonse: Gwiritsani ntchito chowerengera ichi pa intaneti kuti muwerenge kuchuluka kwa zopatsa mphamvu zomwe muyenera kukhala nazo kuti muchepetse thupi lanu.
3. Sankhani zomwe mukufuna kuti muchepetse thupi: Ngati cholinga chanu ndi kuchepetsa thupi, yesetsani kudya kalori tsiku lililonse yomwe ikugwa pakati pa ndalama zofunika kuti BMR yanu ikhale ndi ndalama zokwanira kuti mukhale ndi thupi lanu.

Kuphatikiza apo, onetsetsani kuti mwalemba zomwe mumadya patsamba lapaintaneti lazakudya monga Cronometer, koyambirira koyambira kwanu.

Kutsata zakudya zanu kudzakuthandizani kuti mupitilize kupeza zomwe mumalandira tsiku lililonse.

Gwiritsani ntchito njira yomwe ili pamwambapa kuti muyese kuchuluka kwa kalori ya tsiku ndi tsiku yomwe ndi yoyenera kwa inu, kuwonjezera pa buku lazakudya zapaintaneti kuti muwonetsetse kuti zomwe mumadya zimakwaniritsa zosowa zanu.

Mfundo Yofunika Kwambiri

Pankhani yakuchepa kwakanthawi kwakanthawi, kuleza mtima ndikofunikira. Ndibwino kupewa zakudya zomwe zimafunikira kuti muchepetse kwambiri ma calories.

M'malo mwake, sankhani zakudya zomwe zikuyang'ana kwambiri pa zakudya ndikukulimbikitsani kuti musinthe moyo wanu mosasintha.