Kodi Kuwerengera Kalori Kumagwira Ntchito? Kuwoneka Kovuta

Zamkati

• Kalori ndi chiyani?
• Kodi thupi lanu limagwiritsa ntchito bwanji zopatsa mphamvu?
• Basic kagayidwe
• Chimbudzi
• Kuchita masewera olimbitsa thupi
• Muyenera kuchepera kalori kuti muchepetse thupi
• Osati ma calories onse amapangidwa ofanana
• Chifukwa chomwe zingawoneke ngati zopatsa mphamvu zilibe kanthu kuti muchepetse kunenepa
• Anthu ali oyipa poyesa zomwe amadya
• Zakudya zazing'ono zama carb ndizambiri zamapuloteni komanso mafuta
• Kafukufuku nthawi zambiri amayesa kuchepa thupi osati mafuta
• Kafukufuku wolamulira pazinthu zitatuzi amapangitsa nthanoyo kupumula
• Chifukwa kuwerengera zopatsa mphamvu nthawi zambiri kumagwira ntchito
• Njira zabwino zowerengera zomwe mumadya
• Mfundo yofunika

Ngati mwasokonezeka ngati kuchuluka kwa kalori kuli kothandiza kapena ayi, ndiye kuti simuli nokha.

Ena amaumirira kuti kuwerengera zopatsa mphamvu ndikothandiza chifukwa amakhulupirira kuti kuchepa thupi kumayambira pamalingaliro a zopatsa mphamvu motsutsana ndi ma calories kunja.

Ena amakhulupirira kuti kuwerengera kalori kwatha, sikugwira ntchito ndipo nthawi zambiri kumawasiya anthu akulemera kuposa momwe adayambitsira. Magulu onsewa amati malingaliro awo amathandizidwa ndi sayansi, zomwe zimangopangitsa kuti zinthu zisokonezeke.

Nkhaniyi ikuyang'ana mozama umboni kuti muwone ngati kuwerengera zopatsa mphamvu kumagwira ntchito.

Kalori ndi chiyani?

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

Ma calories nthawi zambiri amagwiritsidwa ntchito pofotokoza kuchuluka kwa mphamvu zomwe thupi lanu limapeza kuchokera pazomwe mumadya ndi kumwa.

Ma calories amathanso kugwiritsidwa ntchito pofotokoza kuchuluka kwa mphamvu zomwe thupi lanu limafunikira kuti mugwire ntchito monga:

• kupuma
• kuganiza
• kusunga kugunda kwa mtima wanu

Kuchuluka kwa mphamvu zoperekedwa ndi zakudya nthawi zambiri kumalembedwa m'ma calories ambiri, kapena kilocalories (kcal).

Mwachitsanzo, karoti imodzi imakupatsirani ma calories 25,000, kapena 25 kcal. Komano, kuthamanga pa treadmill kwa mphindi 30 kumafunikira kuti mugwiritse ntchito ma calories 300,000, kapena 300 kcal.

Komabe, chifukwa "kilocalories" ndi mawu ovuta kugwiritsa ntchito, anthu nthawi zambiri amagwiritsa ntchito mawu oti "zopatsa mphamvu ” m'malo mwake.

Pazolinga za nkhaniyi, mawu wamba "calorie" adzagwiritsidwa ntchito kutanthauzira kilocalories (kcal).

Ma calories amagwiritsidwa ntchito pofotokoza mphamvu yomwe thupi lanu limapeza kuchokera kuzakudya kapena kuthera pazochitika zosiyanasiyana.

Kodi thupi lanu limagwiritsa ntchito bwanji zopatsa mphamvu?

Ngati mukuganiza kuti chifukwa chiyani ma calories amafunika, onani mwachidule momwe thupi lanu limagwiritsira ntchito.

Zimayamba ndi zomwe mumadya. Chakudya ndi komwe thupi lanu limapeza ma calories omwe amafunikira kuti agwire ntchito.

Mukamayamwa, thupi lanu limaphwanya zakudya zomwe mumadya m'magawo ang'onoang'ono.

Magulu ang'ono awa atha kugwiritsidwa ntchito kupanga ziwalo zanu kapena kupatsa thupi lanu mphamvu zomwe likufunikira kuti likwaniritse zosowa zawo.

Kuchuluka kwa mphamvu zomwe thupi lanu limapeza kuchokera kuma subunit zimadalira komwe zimachokera:

• Ma carbs: Makilogalamu 4 pa gramu
• Mapuloteni: Makilogalamu 4 pa gramu
• Mafuta: Makilogalamu 9 pa gramu
• Mowa: Makilogalamu 7 pa gramu

Thupi lanu limagwiritsa ntchito ma calories opangidwa kuchokera kupukusa michere iyi kuti ipangitse njira zitatu zazikuluzikulu, zomwe zalembedwa pansipa (,).

Basic kagayidwe

Thupi lanu limagwiritsa ntchito ma calories ambiri kuti achite zofunikira, monga kupereka mphamvu kwa anu:

• ubongo
• impso
• mapapo
• mtima
• dongosolo lamanjenje

Kuchuluka kwa mphamvu zofunika kuthandizira ntchitoyi kumatchedwa kuti basal metabolism (BMR) yanu. Amapanga gawo lalikulu kwambiri lamagetsi omwe mumafunikira tsiku lililonse ().

Chimbudzi

Thupi lanu limagwiritsa ntchito zina mwazakudya zomwe mumadya kuti zikuthandizeni kupukusa ndi kupukusa zakudya zomwe mumadya.

Izi zimadziwika kuti kutentha kwa chakudya (TEF) ndipo zimasiyanasiyana kutengera zakudya zomwe mumadya. Mwachitsanzo, mapuloteni amafunika mphamvu pang'ono kuti igayike, pomwe mafuta amafunikira zochepa ().

Pafupifupi 10-15% ya ma calories omwe mumalandira kuchokera pachakudya adzagwiritsidwa ntchito kuthandizira TEF ().

Kuchita masewera olimbitsa thupi

Mafuta otsala omwe mumalandira kuchokera ku zakudya zimapangitsa kuti muzichita masewera olimbitsa thupi.

Izi zimaphatikizapo ntchito zanu zatsiku ndi tsiku komanso kulimbitsa thupi kwanu. Chifukwa chake, kuchuluka kwa ma calories omwe amafunika kuti apeze gawoli kumatha kusiyanasiyana tsiku ndi tsiku komanso munthu ndi munthu.

Thupi lanu limalandira zopatsa mphamvu kuchokera pazakudya zomwe mumadya ndikuzigwiritsa ntchito kupatsira kuchepa kwa kagayidwe kazakudya, chimbudzi ndi kulimbitsa thupi.

Muyenera kuchepera kalori kuti muchepetse thupi

Pakangotha ​​mphamvu zomwe thupi lanu limafunikira, mphamvu iliyonse yochulukirapo imasungidwa kuti mugwiritse ntchito mtsogolo.

Zina mwa izo zimasungidwa ngati glycogen mu minofu yanu, koma zambiri zimasungidwa ngati mafuta.

Chifukwa chake, ngati mumadya ma calories ambiri kuposa momwe thupi lanu limafunira, mudzalemera, makamaka kuchokera ku mafuta (,,,,,,).

Kumbali inayi, ngati ma calories omwe mumalandira kuchokera pazakudya zanu ndi osakwanira kuthana ndi zosowa zanu zaposachedwa, thupi lanu limakakamizidwa kutengera malo ogulitsira magetsi kuti alipirire.

Izi ndizomwe zimakupangitsani kuti muchepetse thupi, makamaka kuchokera ku mafuta amthupi (,,,).

Lingaliro lalingaliro la kalori latsimikiziridwa mobwerezabwereza ndipo limapitilira ngati zopatsa mphamvu zanu zimachokera ku carbs, mafuta, kapena protein (,, 14, 16,,).

Osati ma calories onse amapangidwa ofanana

Funso lowoneka ngati losavuta loti mafuta ochokera ku mafuta, mapuloteni, ndi carbs ndiosiyana ndi otsutsana, chifukwa zimadalira momwe mumaziwonera.

Monga mainchesi ndi mapaundi, ma calories ndi muyeso wa muyeso.

Chifukwa chake, pochepetsa thupi, ma calories 100 amakhalabe ndi ma calories 100 mosasamala kanthu kuti amachokera ku apulo kapena donut.

Komabe, pankhani yazaumoyo, ma calories onse sanapangidwe ofanana.

Ndikofunika kusiyanitsa kuchuluka ndi zabwino. Ngakhale zakudya zomwe zimakhala ndi ma calorie ofanana zitha kukhala ndi thanzi labwino ndipo zitha kukhala ndi zotsatirapo zosiyana paumoyo wanu (,,).

Zakudya zosiyanasiyana zimakhudza kagayidwe kanu, mahomoni, njala, ndi njala yanu mosiyana (, 23,).

Mwachitsanzo, kudya zopatsa mphamvu ma calories 100 sikungachepetse njala yanu mofanana ndi kudya ma calories 100 ochokera maapulo.

Chifukwa chake, donut imatha kukupangitsani kuti muzidya mopitirira muyeso masana, kukulepheretsani kuti muchepetse kuchepa kwama kalori kofunikira kuti muchepetse kunenepa.

Ngati mukungoyang'ana kuti muchepetse thupi, kalori ndi kalori ndipo muyenera kudya ma calories ochepa kuposa omwe mumawotcha. Koma pankhani yazaumoyo, sikuti ma calories onse amapangidwa ofanana.

Chifukwa chomwe zingawoneke ngati zopatsa mphamvu zilibe kanthu kuti muchepetse kunenepa

Kuyankhula mwachilengedwe, kuchepa kwa kalori nthawi zonse kumafunika kuti muchepetse thupi. Palibe njira yozungulira.

Komabe, anthu ambiri amati, mukamayesera kuonda, chani mumadya ndikofunika kuposa zingati mumadya.

Izi zimalimbikitsidwa ndimaphunziro omwe omwe amaphunzira nawo pazakudya zochepa zama carb amawoneka kuti achepetsa kwambiri kuposa omwe amadya kwambiri, ngakhale adadya ma calories ambiri,,,,).

Koyamba, maphunzirowa akuwoneka kuti akuwonetsa kuti kuchepa kwa kalori sikofunikira pakuchepetsa thupi. Nthawi zambiri amagwiritsidwa ntchito ngati umboni kuti kuwerengera kalori kulibe ntchito.

Komabe, uku ndikumasulira molakwika kwa umboni pazifukwa zitatu zotsatirazi.

Anthu ali oyipa poyesa zomwe amadya

Kafukufuku wambiri amadalira magawo azakudya omwe amatenga nawo gawo m'malo moyesa miyezo kuti adziwe kuchuluka kwama calories omwe amadya kapena kuwotcha pochita masewera olimbitsa thupi.

Tsoka ilo, magazini azakudya ndi zochitika amadziwika kuti ndi osalondola kwenikweni.

M'malo mwake, kafukufuku amafotokoza kuti omwe amatenga nawo mbali samanyalanyaza kuchuluka kwa zomwe amadya mpaka 45% ndipo amatha kupereka lipoti la kalori wawo wochuluka pafupifupi 2,000 calories patsiku.

Momwemonso, anthu amakonda kuyerekezera momwe amasunthira mpaka 51%. Izi zimachitikadi ngakhale anthu omwe atenga nawo mbali amalipidwa kuti akhale olondola (29, 30,,,).

Ngakhale akatswiri azakudya amalephera akafunsidwa kuti anene zakudya zawo zopatsa mphamvu molondola, ngakhale pang'ono kuposa akatswiri osadya zakudya ().

Zakudya zazing'ono zama carb ndizambiri zamapuloteni komanso mafuta

Zakudya zazing'ono zama carb, mwachisawawa, ndizambiri zamapuloteni komanso mafuta, zomwe zingakupangitseni kuti mumve bwino.

Izi zimathandiza kuchepetsa njala ndi njala ndipo zitha kupangitsa kuti omwe azidya nawo zakudya zochepa azidya ma calories ochepa patsiku (,,,).

Mapuloteni amafunikiranso mphamvu pang'ono kugaya kuposa ma carbs ndi mafuta, zomwe zimathandizira kuchepa kwa mphamvu kofunikira kuti muchepetse kunenepa, pamlingo wina ().

Komabe, kuchuluka kwakanthawi kochepa kwa zopatsa mphamvu zomwe zimayaka panthawi yopukusa mapuloteni sikungapangitse kusiyana kwakukulu pakuchepa kwanu (14,,).

Kafukufuku nthawi zambiri amayesa kuchepa thupi osati mafuta

Kafukufuku wambiri amangofotokoza kuchuluka kwa kulemera komwe kwatsika, osanenapo ngati kulemera kumeneku kumabwera chifukwa cha kutayika kwa mafuta, minofu kapena madzi.

Zakudya zochepa za carb zimadziwika kuti zimachepetsa malo ogulitsira mafuta. Popeza ma carbs nthawi zambiri amasungidwa pamodzi ndi madzi m'maselo anu, kutsitsa malo ogulitsira thupi lanu kumabweretsa kuchepa kwamadzi ().

Izi zitha kupangitsa kuti ziwoneke ngati kuti chakudya chotsika ndi carb chochepa chimathandiza ophunzira kutaya mafuta mwachangu kuposa momwe amachitira.

Kafukufuku wolamulira pazinthu zitatuzi amapangitsa nthanoyo kupumula

Kuti muthane ndi mkangano ngati zopatsa mphamvu zili zofunika pakuchepetsa thupi, yang'anani umboni wokha kuchokera ku maphunziro omwe amayang'anira zinthu zitatu izi.

Kafukufuku wotereyu akuwonetsa kuti kuwonda nthawi zonse kumabwera chifukwa cha anthu omwe amadya ma calories ochepa kuposa momwe amawonongera. Kaya kusowa kumeneku kumadza chifukwa chodya ma carbs ochepa, mapuloteni, kapena mafuta sizimapanga kusiyana (,, 14,, 16,,).

Zinthu zina zimathandiza kufotokoza chifukwa chake zopatsa mphamvu zitha kuwoneka zosafunikira pakuchepetsa thupi. Komabe, kafukufuku wowongolera pazinthu izi nthawi zonse akuwonetsa kuti kuchepa kwa kalori ndikofunikira.

Chifukwa kuwerengera zopatsa mphamvu nthawi zambiri kumagwira ntchito

Kuwerengera zopatsa mphamvu ndi njira yoyesera kuti muchepetse thupi.

M'malo mwake, kafukufuku wambiri akuwonetsa kuti kujambula zomwe mumadya komanso zolimbitsa thupi ndi njira zabwino kwambiri zowonda (,,,,,).

Ndemanga zaposachedwa zikunena kuti mapulogalamu ochepetsa thupi omwe amaphatikiza kuwerengera kwa kalori adapangitsa kuti ophunzira ataye pafupifupi mapaundi 7 (3.3 kg) kuposa omwe sanatero. Zikuwoneka kuti mukamalemba nthawi zonse, zimakhala bwino (, 47,,).

Mwachitsanzo, kafukufuku wina adati ophunzira omwe amayang'anira chilichonse chomwe adya kwa milungu 12 adachepetsa kawiri kuposa omwe amayang'anira pafupipafupi.

Poyerekeza, iwo omwe sanayang'ane konse adayamba kunenepa (47).

Pali zifukwa zitatu zomwe kuwerengera kalori kumagwirira ntchito:

1. Kutsata ma calories kungakuthandizeni kuzindikira mitundu yazakudya yomwe muyenera kusintha kuti muchepetse kunenepa ().
2. Ngakhale kulibe kulondola, kutsatira zomwe mumadya kungakupatseni poyambira momwe mungagwiritsire ntchito ndikuyerekeza pomwe mukuyesera kuchepetsa kuchuluka kwama calories omwe mumadya patsiku.
3. Pomaliza, kutsatira zomwe mumadya kungakuthandizeni kuwunika momwe mumakhalira. Izi zitha kukuthandizani kuti mudzayankhe mlandu pazomwe mungasankhe tsiku ndi tsiku ndikukulimbikitsani kupitilizabe kukwaniritsa zolinga zanu.

Izi zati, ndikofunikira kuzindikira kuti kuwerengera kalori sikofunikira kuti muchepetse thupi (,,).

Chofunika kwambiri ndi kuthekera kwanu pakupanga ndi kupititsa patsogolo mphamvu zamagetsi zofunika kuti muchepetse kunenepa, ngakhale simukudziwa momwe kuchepa kwake kumakwaniritsire.

Kuwerengera kalori ndi chida chomwe ena angawone kukhala othandiza.

Kuwerengera zopatsa mphamvu kungakuthandizeni kuti muchepetse thupi pokupatsani chidule cha zomwe mumadya tsiku lililonse. Izi zitha kukuthandizani kuzindikira momwe mungadye momwe mungasinthire, kukusungani pamzere kuti mukwaniritse zolinga zanu.

Njira zabwino zowerengera zomwe mumadya

Ngati mukufuna kuwerengera zopatsa mphamvu, pali njira zingapo zochitira.

Zonse zimakhudza kujambula zomwe mumadya, kaya papepala, intaneti, kapena pulogalamu yam'manja.

Malingana ndi kafukufuku, njira yomwe mumasankha ilibe vuto, chifukwa chake ndiyothandiza kwambiri kusankha yomwe mumakonda (,).

Nawa masamba asanu abwino kwambiri owerengera kalori pa intaneti ndi mapulogalamu.

Mutha kuthana ndi chizolowezi chanu chongoyerekeza molakwika kuchuluka kwa zopatsa mphamvu zomwe mumadya pogwiritsa ntchito masikelo ndi makapu oyezera. Izi zingakuthandizeni kuyeza magawo azakudya molondola.

Mwinanso mungayesetse kugwiritsa ntchito zowunikira zotsatirazi kuti muwerenge kukula kwamasamba anu. Sizolondola kwenikweni, koma zimathandiza ngati mulibe mwayi wopeza sikelo kapena makapu oyezera:

• 1 chikho: baseball kapena nkhonya yotsekedwa
• Mafuta 4 (120 magalamu): cheke, kapena kukula ndi makulidwe a dzanja lanu, kuphatikiza zala
• Ma ola atatu (90 magalamu): bolodi la makhadi kapena kukula ndi makulidwe a chikhato cha dzanja lanu kuchotsapo zala
• Ma ola 1.5 (magalamu 45): lipstick kapena kukula kwa chala chanu chachikulu
• Supuni 1 (5 ml): chala chako
• Supuni 1 (15 ml): nsonga zitatu

Pomaliza, nkoyenera kunena kuti kuwerengera zopatsa mphamvu kumangokulolani kuti muwone momwe mumadyera kuchokera ku kuchuluka kaonedwe. Sizinena zambiri za khalidweza zomwe mumadya.

Pankhani yathanzi, ma calories 100 ochokera maapulo angakhudze thanzi lanu mosiyana ndi ma calories 100 ochokera ku donuts.

Chifukwa chake, pewani kusankha zakudya pongotengera zonenepetsa zawo. M'malo mwake, onetsetsani kuti mumaganiziranso mavitamini ndi mchere wawo. Mutha kuchita izi posankha zakudya zonse, zochepa zomwe zakonzedwa.

Kuti muwerenge molondola kwambiri ma calories anu, gwiritsani ntchito magazini yazakudya pamodzi ndi sikelo kapena makapu oyezera.

Mfundo yofunika

Njira yokhayo yochepetsera thupi ndi kudya ma calories ochepa kuposa momwe mumawotchera.

Anthu ena amatha kuchita izi popanda kuwerengera zopatsa mphamvu. Ena amawona kuti kuwerengera zopatsa mphamvu ndi njira yabwino yopangira ndikusowa kwakusowa.

Omwe akufuna kuyesa kuwerengera kalori ayenera kukumbukira kuti si ma calories onse omwe ali ofanana.

Chifukwa chake, onetsetsani kuti mukumanga menyu anu pazakudya zosakonzedwa pang'ono, zopatsa thanzi ndipo musakhazikitse zisankho zanu pazakudya zokha.