Mlembi: John Stephens
Tsiku La Chilengedwe: 2 Jayuwale 2021
Sinthani Tsiku: 21 Novembala 2024
Anonim
Kuwerengera kwa Kalori ndi Carb: Ubwino ndi Kuipa - Thanzi
Kuwerengera kwa Kalori ndi Carb: Ubwino ndi Kuipa - Thanzi

Zamkati

Kodi kuwerengera kalori ndi kuwerengera carb ndi chiyani?

Pamene mukuyesera kuti muchepetse kunenepa, kuwerengera kwa kalori ndi kuwerengera kwamahydrohydrate ndi njira ziwiri zomwe mungatenge.

Kuwerengera kalori kumaphatikizapo kugwiritsa ntchito mfundo ya "calories mkati, calories yochuluka." Kuti muchepetse kunenepa, muyenera kutentha makilogalamu ambiri kuposa momwe mumadyera. Malinga ndi chipatala cha Mayo, kuwotcha mafuta opitilira 3,500 kuposa omwe mumadya kungafanane ndi pauni imodzi yotayika. Kuti muchepetse kuwerengera zopatsa mphamvu, mutha kukhala ndi cholinga chatsiku ndi tsiku chodya kalori yanu. Chitsanzo chingakhale kudula makilogalamu 500 patsiku. Pakupita kwa sabata, izi zitha kukhala pafupifupi 1 pounds lolemera.

Kuwerengera kwa ma carbohydrate ndi njira yodyera yomwe imaphatikizapo kuwerengera kuchuluka kwa chakudya chomwe mumadya ndi zokhwasula-khwasula. Zakudya zamadzimadzi, monga wowuma, shuga, ndi zakudya zoyengedwa, zitha kukhala mafuta wamba komanso zopatsa mphamvu m'zakudya za munthu. Pogogomezera zisankho zathanzi, zamagulu ochepa, munthu amatha kudya m'njira yolimbikitsira kuchepa thupi.


Monga kuwerengera kwa kalori, njira yomwe mumagwiritsa ntchito kuwerengera kwamahydrohydrate imadalira cholinga chanu cha tsiku ndi tsiku chamagawo. Chitsanzo chimodzi chingakhale kutenga pafupifupi 45 peresenti ya kalori yanu tsiku lililonse kuchokera ku chakudya. Ngati mumadya makilogalamu 1,800 patsiku, izi zitha kukhala pafupifupi ma calories 810 ochokera ku chakudya kapena magalamu 202.5 patsiku. Mutha kugawa izi pakudya kwanu tsiku lililonse komanso zokhwasula-khwasula.

Chitsanzo chachikulu chingakhale magalamu 45 a chakudya patsiku katatu ndi magalamu 30 a chakudya pazakudya ziwiri zokha patsiku.

Njira iliyonse yochepetsera imakhala ndi zabwino zake komanso zoyipa zake, ndipo wina akhoza kukuthandizani kuposa ena momwe mumadyera. Ndizotheka kuphatikiza malingaliro pazomwe mungachite kuti muchepetse kunenepa.

Kuwerenga zolemba za chakudya pogwiritsa ntchito njira zonsezi

Kuwerenga malembedwe azakudya ndi gawo lofunikira panjira iliyonse yazakudya. Mukamagwiritsa ntchito njira yowerengera kalori, mukuwerenga zopatsa mphamvu potumikira.Gawo la "potumikira" ndilofunikira. Chakudya chomwe mukuganiza kuti chikhoza kukhala ndi zakudya zingapo. Muyenera kuganizira izi.


Zakudya zamadzimadzi zimaphatikizidwanso pamndandanda wazakudya. Magawo atatu ndi a chakudya:

  • Zakudya zonse amatanthauza kuchuluka kwa chakudya chomwe chilipo mchakudya.
  • Zakudya zamagetsi ndi kuchuluka kwa chakudya chomwe chimakhala ndi michere yazakudya motero sichipukusidwa. CHIKWANGWANI chimatha kuwonjezera zochulukirapo pachitetezo chanu ndikupangitsani kuti mukhale omasuka, otalikirapo. Zakudya zopatsa thanzi, monga zipatso, ndiwo zamasamba, ndi mbewu zonse, zimakhala ndi michere yambiri.
  • Shuga ndi monosaccharides ndi disaccharides (mitundu yaying'ono kwambiri komanso yosavuta ya chakudya) yomwe imapezeka mwachilengedwe kapena yowonjezeredwa ku zakudya ndi zakumwa. Ngakhale zakudya zina monga zipatso mwachilengedwe zimakhala ndi shuga, zina zimawonjezera shuga. Chifukwa shuga wochulukirapo amatha kutanthauza ma calories owonjezera, kutsetsereka kwa shuga wamagazi, ndi ma calories "opanda kanthu" omwe samakuthandizani kuti mukhale okhuta, nthawi zambiri mumafuna kupewa zakudya izi.

Ubwino wowerengera kalori:

  • Mutha kuwerenga mosavuta chizolowezi chopatsa thanzi ndikupeza nambala kuti muwerengere zomwe mumadya tsiku lililonse.
  • Chakudya chochepa cha kalori chitha kupindulitsa thanzi lomwe limakhudzana ndi kunenepa kwambiri monga kuthamanga kwa magazi ndi matenda amtima.

Kuipa kwa kuwerengera kalori:

  • Kuwerengera ma kalori sikumaganizira zosowa zanu, koma kudya kwama calories.
  • Kudula makilogalamu pamlingo woyipa (nthawi zambiri amakhala ochepera 1,200 mpaka 1,500 calories patsiku) ikhoza kukhala njira yovutitsa thupi.

Kuwongolera gawo munjira zonse ziwiri

Powerengera zopatsa mphamvu, sizivuta kwambiri kudziwa kuchuluka kwa kalori pongoyang'ana kapena kuloweza kudya. Ngakhale mutha kuyeserera magawo powerenga kukula kwa cholembera chakudya, kuchuluka kwama calories sikudziwika mosavuta.


Kuwongolera magawo ndi gawo lalikulu kwambiri la kuwerengera kwamahydrohydrate chifukwa mwina simungakhale ndi cholembera chopatsa thanzi nthawi zonse. Ma Dieter omwe amawerengera chakudya nthawi zambiri amaloweza pamtima magawo ena kuti asankhe chakudya mosavuta. Mwachitsanzo, zakudya zotsatirazi zimakhala ndi magalamu 15 a chakudya:

  • chidutswa chimodzi cha mkate
  • chipatso chimodzi chaching'ono, monga apulo kapena lalanje
  • 1/2 chikho cha zamzitini kapena zipatso zatsopano
  • 1/2 chikho masamba owuma, monga chimanga chophika, nandolo, nyemba za lima, kapena mbatata yosenda
  • 1/3 chikho pasitala
  • 1/3 chikho cha mpunga
  • 3/4 chikho chowuma chimanga

Zakudya zina, monga masamba osapsa (monga letesi kapena sipinachi) ndizochepa kwambiri m'thupi mwakuti anthu ena sangaziwerenge.

Zochitika zamankhwala panjira iliyonse

Madokotala samakonda kulimbikitsa chakudya chochepa cha kalori pachipatala chilichonse. Komabe, chakudya chochepa kwambiri chimatha kupindulitsa thanzi lanu chifukwa chokunenepa kwambiri, monga kuthamanga kwa magazi kapena matenda amtima.

Kuwerengera kwa mavitamini ndi njira yomwe anthu omwe ali ndi mtundu wa 1 ndi mtundu wa 2 amagwiritsira ntchito shuga nthawi zonse tsiku lonse. Omwe ali ndi matenda ashuga angafunike kumwa insulin kuti matupi awo azitha kugwiritsa ntchito chakudya kuti akhale ndi mphamvu. Pogwiritsa ntchito njira yowerengera chakudya, amatha kudziwa kuchuluka kwa insulini yomwe idzafunika.

Ubwino wa kuwerengera kwamahydrohydrate:

  • Njira imeneyi itha kukhala yopindulitsa kwa iwo omwe akuyenera kuwonetsetsa chakudya chawo, monga anthu omwe ali ndi matenda ashuga.
  • Mutha kuwerenga mosavuta chizolowezi chopatsa thanzi ndikupeza nambala kuti muwerengere zomwe mumadya tsiku lililonse.

Kuipa kwa kuwerengera chakudya:

  • Sikuti zakudya zonse zimakhala ndi chakudya. Mwachitsanzo, nyumba yodyera ilibe chakudya, koma imakhala ndi mafuta ambiri komanso ma calories.
  • Kuwonera chakudya chokha sikungatsimikizire kuti munthu azidya zakudya zabwino.

Zotengera za njira iliyonse

Kusankha kudya athanzi ndi kwabwino, ngakhale njirayo kudzera pa kalori kapena kuwerengera kwamahydrohydrate. Sungani malingaliro awa mu malingaliro pa njira iliyonse:

  • Ngati musankha ma calorie otsika, musalole kuti ma calories anu akhale otsika kwambiri kuti muchepetse kunenepa msanga. Izi zidzakupangitsani inu kufooka. Kuphatikiza apo, thupi lanu limakhala ndi njira zotetezera zomwe zingakutetezeni kuti muchepetse kunenepa mukamadya zochepa.
  • Ngati mungasankhe kuwerengera kwamahydrohydrate, mufunikabe kukhazikitsa kuchuluka kwa kalori tsiku lililonse ndi kuchuluka kwa zopatsa mphamvu kuchokera ku chakudya.
  • Zakudya zopatsa thanzi "ndizabwino kwambiri pazosankha zonse ziwiri: zipatso, ndiwo zamasamba, mbewu zonse, nyemba, ndi mapuloteni owonda nthawi zambiri ndizo zabwino kwambiri.

Zosowa zanu pazakudya zitha kukulirakulira kutengera kutalika kwanu, kunenepa, komanso kuchita masewera olimbitsa thupi tsiku lililonse. Lankhulani ndi dokotala kapena katswiri wazakudya kuti muyambe kukhazikitsa zakudya zopatsa thanzi zopatsa thanzi.

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