Kodi 'ma calories opikisana ndi ma calorie kunja' amafunikadi?

Zamkati

• Kodi ma calorie ndi otani?
• Kuchepetsa thupi kumafuna kuchepa kwa kalori
• Health is more than 'calories in vs. calories kunja'
• Gwero la ma calories limakhudza mahomoni anu komanso thanzi lanu mosiyanasiyana
• Mitundu ya chakudya chomwe mumadya imakhudza momwe mumamvera
• Gwero la zopatsa mphamvu limasokoneza kagayidwe kanu
• Chifukwa chake kuchuluka kwa michere kumafunikira
• Mfundo yofunika

Ngati munayesapo kuonda, mwina mwamvapo zakufunika kwa "zopatsa mphamvu poyerekeza ndi zopatsa mphamvu kunja."

Lingaliroli limachokera ku lingaliro lakuti bola ngati mungadye zopatsa mphamvu zochepa kuposa momwe mumawotchera, muyenera kuti muchepetse kunenepa.

Komabe, anthu ena amaumirira kuti mtundu wa zakudya zomwe mumadya ndizofunika kwambiri kuposa kuchuluka kwa ma calories omwe ali nawo - pokhudzana ndi kuonda komanso thanzi lalitali.

Nkhaniyi ifufuza ngati mtundu wa "calories motsutsana ndi ma calories kunja" ulidi wofunikira.

Kodi ma calorie ndi otani?

Mitundu ya "calories motsutsana ndi ma calories kunja" imachokera ku lingaliro loti kuti mukhalebe wolimba, kuchuluka kwa zopatsa mphamvu zomwe mumadya ziyenera kufanana ndi kuchuluka komwe mumagwiritsa ntchito.

"Ma calories mkati" amatanthauza ma calories omwe mumalandira kuchokera pazakudya zomwe mumadya, pomwe "calories out" ndiye kuchuluka kwama calories omwe mumawotcha.

Pali njira zitatu zazikulu zomwe zimawotcha mafuta:

• Basic kagayidwe. Thupi lanu limagwiritsa ntchito ma calorie ambiri omwe mumalandira kuchokera pachakudya kuti muchite zinthu zofunika, monga kugunda kwa mtima wanu. Izi zimatchedwa kuti basal metabolism (BMR) () yanu.
• Chimbudzi. Pafupifupi 10-15% ya ma calories omwe mumadya amagwiritsidwa ntchito kupangira chimbudzi. Izi zimadziwika kuti kutentha kwa chakudya (TEF) ndipo zimasiyanasiyana kutengera zakudya zomwe mumadya (,).
• Kuchita masewera olimbitsa thupi. Mafuta otsala omwe mumalandira kuchokera pazakudya zanu amatanthauza kuti muzitha kuchita masewera olimbitsa thupi, kuphatikiza kulimbitsa thupi komanso ntchito za tsiku ndi tsiku monga kuyenda, kuwerenga, komanso kutsuka mbale.

Chiwerengero cha zopatsa mphamvu zomwe mumadya kuchokera pachakudya zikufanana ndi kuchuluka kwa ma calories omwe mumawotcha kuti muchepetse kuchepa kwa thupi, chimbudzi, ndi zolimbitsa thupi, kulemera kwanu kudzakhala kolimba.

Chifukwa chake, mtundu wa "calories motsutsana ndi ma calories kunja" ndiowona. Muyenera kuperewera kwa kalori kuti muchepetse kunenepa.

Thupi lanu limagwiritsa ntchito ma calories omwe mumapeza kuchokera pachakudya kuti mupangitse kuchuluka kwama metabolism (BMR), chimbudzi, ndi zolimbitsa thupi. Pamene kuchuluka kwa zopatsa mphamvu zomwe mumadya zikufanana ndi kuchuluka kwa ma calories omwe mumawotcha, kulemera kwanu kumakhala kolimba.

Kuchepetsa thupi kumafuna kuchepa kwa kalori

Kuchokera pazowonera, muyenera kudya ma calories ochepa kuposa momwe mumawotchera kuti muchepetse kunenepa. Palibe njira yozungulira.

Pomwe mphamvu ya thupi lanu itakwaniritsidwa, ma calories owonjezera amasungidwa kuti adzagwiritsidwe ntchito mtsogolo - ena m'minyewa yanu monga glycogen, koma ambiri ngati mafuta. Chifukwa chake, kudya ma calorie ochulukirapo kuposa momwe mumawotchera kumakupangitsani kunenepa, pomwe kudya pang'ono kuposa momwe mungafunire kumapangitsa kuti muchepetse ().

Kafukufuku wina amachititsa kuti ziwoneke ngati chani mumadya zinthu kuposa zingati mumadya, kutanthauza kuti kalori yazomwe mumadya ndi yopanda phindu. Komabe, maphunziro awa amatengera malingaliro olakwika ochepa (,,,).

Mwachitsanzo, iwo omwe amaumirira kuti zakudya zochepa zama carb zimathandiza anthu kuti achepetse thupi ngakhale adya kuchuluka kwama calorie (kapena kupitilira apo), nthawi zambiri amadalira magazini azakudya kuti ayese kudya kalori.

Vuto ndiloti magazini azakudya amadziwika kuti siolondola, ngakhale atadzazidwa ndi akatswiri azakudya (,,).

Kuphatikiza apo, kafukufuku wina amangofotokoza kuchuluka kwa kulemera komwe kwatsika, osanenapo kuti kuwonda kunabwera chifukwa cha kutayika kwa minofu, mafuta, kapena madzi.

Zakudya zosiyanasiyana zimakhudza kutayika kwa minofu ndi madzi mosiyanasiyana, zomwe zitha kupangitsa kuti ziwoneke ngati ndizothandiza kwambiri pamafuta pomwe izi sizili choncho ().

Kafukufuku wowongolera pazinthu izi nthawi zonse amawonetsa kuti kuwonda nthawi zonse kumadza chifukwa chakuchepa kwa kalori. Izi ndi zoona mosasamala kanthu kuti mafuta anu amachokera ku carbs, mafuta, kapena mapuloteni (,,,,).

Kuti muchepetse kunenepa, "ma calories" anu ayenera kukhala ochepera kuposa "calories" yanu. Zinthu zina zimatha kupangitsa kuti ma calories akhale osafunikira pakuchepetsa thupi, koma kuwongolera pazinthu izi kumawonetsa kuti kuwonda nthawi zonse kumafunikira kuchepa kwa kalori.

Health is more than 'calories in vs. calories kunja'

Ngakhale "zopatsa mphamvu zotsutsana ndi zopatsa mphamvu" zimafunikira kuti muchepetse kunenepa, sikuti ma calories onse amapangidwa ofanana pankhani yathanzi lanu.

Izi ndichifukwa choti zakudya zosiyanasiyana zimakhala ndi zovuta zosiyanasiyana munjira zosiyanasiyana, mosasamala kalori.

Gwero la ma calories limakhudza mahomoni anu komanso thanzi lanu mosiyanasiyana

Zakudya zosiyanasiyana zimatha kukhudza mahomoni anu m'njira zosiyanasiyana.

Zotsatira zakusiyanasiyana kwa glucose ndi fructose ndi chitsanzo chabwino. Mashuga awiri osavutawa amapereka ma calorie ofanana pa gramu, koma thupi lanu limagwiritsa ntchito njira zosiyanasiyana ().

Chakudya cholemera kwambiri mu fructose chowonjezera chimalumikizidwa ndi kukana kwa insulin, kuchuluka kwa shuga m'magazi, komanso triglyceride komanso LDL (zoyipa) zama cholesterol kuposa chakudya chomwe chimapereka ma caloriki ofanana ndi shuga ().

Izi zati, chipatso, chomwe chimakhala ndi fructose wachilengedwe pamodzi ndi fiber ndi madzi, sichikhala ndi zotsatirapo zoyipa zomwezo.

Kuphatikiza apo, mafuta omwe amapezeka mu zakudya zanu amatha kukhala ndi zotsatirapo zosiyanasiyana pama hormone anu oberekera. Mwachitsanzo, zakudya zomwe zili ndi mafuta ambiri a polyunsaturated zimawoneka kuti zimathandizira kubala azimayi athanzi ().

Komanso, kuchotsa mafuta odzaza ndi mafuta osakhutitsidwa mu zakudya zanu kumachepetsa chiopsezo cha matenda amtima, ngakhale mitundu yonseyi imapereka ma calorie ofanana pa gramu ().

Mitundu ya chakudya chomwe mumadya imakhudza momwe mumamvera

Kudya kwanu michere kumakhudza njala yanu ndikumva kukhuta.

Mwachitsanzo, kudya ma calorie 100 operekera nyemba kumachepetsa njala yanu kwambiri kuposa kudya ma calorie 100 operekera maswiti.

Izi ndichifukwa choti zakudya zokhala ndi mapuloteni kapena CHIKWANGWANI zimadzaza kwambiri kuposa zakudya zomwe zimakhala ndi zotsika zochepa za michere (,,).

Maswiti, omwe alibe michere yambiri komanso mapuloteni, amatha kukupatsani mwayi wodya nthawi yayitali masana, kuchepetsa mwayi woti "ma calories" anu adzafanana ndi "calories" yanu.

Momwemonso, fructose imakonda kukulitsa kuchuluka kwa mahomoni amanjala kuposa glucose.

Sichilimbikitsanso malo okwanira muubongo wanu monganso glucose, chifukwa chake simumva kukhala wokhuta mutadya fructose monga momwe mungachitire mukamadya glucose (,).

Ichi ndichifukwa chake zakudya zambiri zopangidwa zomwe zili ndi fructose koma zopanda protein kapena fiber zimakupangitsani kukhala kovuta kuti musunge mphamvu.

Gwero la zopatsa mphamvu limasokoneza kagayidwe kanu

Zakudya zimakhudza kagayidwe kanu mosiyanasiyana. Mwachitsanzo, ena amafunikira ntchito yambiri kuti agayike, kuyamwa, kapena kupukusa mafuta kuposa ena. Muyeso womwe amagwiritsidwa ntchito poyerekeza ntchitoyi umatchedwa thermic effect of food (TEF).

Kukwezeka kwa TEF, ndikofunika kuti chakudya chikhale ndi mphamvu yochulukirapo. Mapuloteni ali ndi TEF apamwamba kwambiri, pomwe mafuta amakhala otsika kwambiri. Izi zikutanthauza kuti chakudya chokhala ndi mapuloteni ambiri chimafunikira mafuta owonjezera kuposa momwe chakudya chotsika kwambiri chimakhalira (,).

Ichi ndichifukwa chake kudya mapuloteni kumatchulidwa kuti kumalimbitsa kagayidwe kanu kambiri kuposa kudya ma carbs kapena mafuta. Izi zati, zikafika pochepetsa thupi, TEF yazakudya imawoneka kuti imangoyambitsa kalori yanu (,,).

Zakudya zosiyanasiyana zimatha kukhudza mahomoni, njala, kukhuta, komanso kagayidwe kake kosiyanasiyana, mosasamala kuchuluka kwa ma calories omwe ali nawo. Chifukwa chake, pankhani yathanzi lanu, sikuti ma calories onse amapangidwa ofanana.

Chifukwa chake kuchuluka kwa michere kumafunikira

Kuchuluka kwa michere yomwe chakudya chimakhala ndi kalori iliyonse kumatha kusiyanasiyana.

Zakudya zopatsa thanzi zimapatsa mavitamini, michere yambiri, ndi mankhwala opindulitsa pa gramu iliyonse poyerekeza ndi zakudya zopanda michere yambiri.

Mwachitsanzo, zipatso ndizolemera kwambiri kuposa michere. Kalori ya kalori, zipatso zimapereka mavitamini, michere, ndi mankhwala opindulitsa ochulukirapo.

Zitsanzo zina za zakudya zowonjezera zakudya zimaphatikizapo ndiwo zamasamba, mbewu zonse, nyemba, nyama, nsomba, nkhuku, zopangira mkaka, ndi mtedza ndi mbewu zopanda mchere.

Kumbali inayi, zakudya zopangidwa, kuphatikiza pasta yoyera, soda, makeke, tchipisi, ayisikilimu, ndi mowa amadziwika kuti alibe michere yambiri.

Zakudya zokhala ndi zakudya zopatsa thanzi zimalumikizidwa ndi chiopsezo chochepa cha matenda osachiritsika, monga matenda ashuga ndi matenda amtima, ndipo atha kukuthandizani kuti mukhale ndi moyo wautali (,).

Mitundu ya "calories motsutsana ndi ma calories kunja" imalephera kuganizira kuchuluka kwa michere, chomwe ndi chifukwa chabwino chokayikira kufunikira kwake pokhudzana ndi thanzi lanu.

Kalori ya kalori, zakudya zopatsa thanzi zimapindulitsa thanzi lanu kuposa omwe alibe michere. Mitundu ya "calories motsutsana ndi zopatsa mphamvu kunja" imalephera kuganizira izi, kuchepetsa kufunika kwake pokhudzana ndi thanzi lanu.

Mfundo yofunika

Kuchokera pamawonekedwe achilengedwe, "zopatsa mphamvu motsutsana ndi ma calories kunja" ndizofunikira kuti muchepetse kunenepa.

Mutha kuchepa thupi mukamadya ma calories ochepa kuposa momwe mumawotchera, mosasamala mtundu wa chakudya chomwe mumadya.

Komabe, mtunduwu umalephera kulingalira za kuchuluka kwa michere, zomwe ndizofunikira kwambiri paumoyo wanu. Kuphatikiza apo, zakudya zosiyanasiyana zimakhudza mahomoni, kuchepa kwa thupi, njala, komanso kukhuta mosiyana, zomwe zimakhudzanso kuchuluka kwa kalori yanu.

Kwenikweni, zakudya zina zingakupangitseni kukhala kosavuta kulemera, chonsecho mukuthandizira thanzi lanu lonse. Kuyang'ana kwambiri zopatsa mphamvu kungakupangitseni kuphonya chithunzi chachikulu.