Momwemo Momwe Mungadulire Kalori Kuti Muchepetse Kunenepa Bwino

Zamkati

• Mawu Okhudza Kutsata Chakudya
• Musanadule
• Kupanga Kudula
• Nthawi Yomwe Mungapeze Thandizo pa Momwe Mungachepetsere Ma calories
• Momwe Mungadulire Ma calories ndi Kutaya Paundi 10 pachaka
• Njira Zanzeru Zodulira Makalori
• Onaninso za

Kuti muchepetse thupi, muyenera kudziwa momwe mungachepetsere ma calories. Zikumveka zosavuta, koma pali zambiri kuzeru zakuchepetsa-kulemera izi kuposa zomwe zimakumana ndi diso. Kupatula apo, ngati mulibe nzeru pa njira zanu zochepetsera zopatsa mphamvu, mutha kufa ndi njala (werengani: hangry) ndikulephera kusunga zakudya zanu nthawi yayitali kuti muchepetse. Ndipo ngati mwawonjezera masewero olimbitsa thupi pa ndondomeko yanu yochepetsera thupi, muyenera kudziwa momwe mungadyere mokwanira kuti muzitha kulimbitsa thupi lanu popanda kupita mopitirira muyeso. (Wosautsa pambuyo polimbitsa thupi? Umu ndi momwe mungachitire.)

Inde, mutha kugwiritsa ntchito masewera olimbitsa thupi nthawi zonse ngati njira yanu yayikulu yochepetsera kunenepa, koma ndizosavuta kugwiritsa ntchito mphamvu zochepa kuposa kuyesa kuziwotcha. "Lingaliro loti zakudya ndizofunikira kwambiri pakuchepetsa thupi sikuti chifukwa ma calories omwe mumadya ndi ofunika kwambiri, ndikuti ndizosavuta kuwatsata," atero a Rachele Pojednic, Ph.D., pulofesa wothandizira za zakudya ku Simmons College ndi mnzake wakale wochita kafukufuku ku Institute of Lifestyle Medicine ku Harvard Medical School.

Tiyeni tiyike motere: Mutha kuthamanga kwa ola lolimba kuti mupange kuchepa kwa ma calories 600, kapena mutha kungodula muffin wa jumbo muzakudya zanu poyamba. Njira iliyonse imatha kuchepa thupi; ndi nkhani yoti ndiyosavuta kuyendetsa mwakuthupi komanso mwamaganizidwe. "Kumapeto kwa tsiku, [kuwonda] ndi masamu," akutero Pojednic.

Kuti muchepetse chisokonezocho, tinalemba akatswiri kuti akuwonetseni momwe mungachepetsere zopatsa mphamvu kuti muchepetse kunenepa.

Mawu Okhudza Kutsata Chakudya

Mukamadula ma calories, mudzakhala opambana kwambiri ngati muwawerengera pamene mukupita. Koma ngakhale kuwerengera kwa kalori nthawi zambiri kumakhala kovuta, ndikofunikira pakuchepetsa thupi pazifukwa zingapo. (Tisanapite patali, onetsetsani ngati mukuwerengera ana molakwika.)

Pongoyambira, kuwerengera zopatsa mphamvu kumakupangitsani kuti mudzayankhe mlandu. Pojednic anati: "Ngati mukufuna kulemba ndi kuvomereza kapu ya 400-calorie yomwe muli nayo ndi chai latte yanu yamadzulo, mumakhala ndi mwayi wosankha bwino.

Kuphatikiza apo, mwayi mumapeputsa kuti ndi ma cal angati omwe mumapita ku kadzutsa burrito, pambuyo polimbitsa thupi, kapena makeke amadzulo (osadandaula, tonse timachita). Kudula chakudya chanu kudzakuthandizani kudziwa kuchuluka kwa ma calories omwe mukudya, zomwe ndizofunikira kwambiri ngati cholinga chanu ndichepetse thupi, atero a Kristen F. Gradney, RDN, director of health and services metabolic at Our Lady of the Lake Regional Medical Center komanso mneneri wa Academy of Nutrition and Dietetics. (Yokhudzana: Kunyenga Kwamtunduwu Kumakusungani Achinyamata)

Mukamagwiritsa ntchito mapulogalamu otsata chakudya (tapanga zina zabwino kwambiri pano!), Lowetsani pamanja zakudya zanu ngati kuli kotheka kuti muwonetsetse kuti ndizolondola, akutero Gradney. Mapulogalamu ambiri amakulolani kuti mujambule ma barcode kotero kuti kudziwa momwe mungachepetsere zopatsa mphamvu ndikosavuta kuposa kale. Pojednic amalimbikitsa MyFitnessPal.

Musanadule

Koma musanayambe kudula makilogalamu kumanzere ndi kumanja, muyenera kudziwa kuchuluka kwa zopatsa mphamvu patsiku kuti mukhale ochepa. Mungathe kuchita izi mwa kuzindikira momwe thupi lanu limayambira (BMR), kapena kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limapsa popuma. BMR yanu imatsimikiziridwa ndi mitundu yosiyanasiyana, kuphatikiza kugonana, zaka, kutalika, minofu, chibadwa komanso kulemera kwa ziwalo zanu. Ndipo malinga ndi ndemanga mu Mankhwala ndi Sayansi mu Masewera ndi Zolimbitsa thupi, BMR yanu imayang'anira kuchuluka kwa 60 mpaka 75% ya ndalama zonse zomwe mumagwiritsa ntchito tsiku ndi tsiku, pomwe zolimbitsa thupi ndi akaunti ya chimbudzi yotsalira. (Bonasi: Kodi Ndizovuta Kuchepetsa Kunenepa Ukakhala Wochepa?)

Njira yabwino yopezera nambala yolondola ya BMR ndikuchezera dokotala, katswiri wazakudya, kapena malo olimbitsa thupi kuti mukayesedwe molunjika kuti muyese kuchuluka kwa mpweya. Koma FYI, mayeserowa atha kutenga $ 100 kuphatikiza, malinga ndi a Marie Spano, C.S..S.D, C.S.C.S., katswiri wazamasewera ku Atlanta Hawks a NBA. Kwa mayi yemwe ali ndi bajeti, njira yanu yofulumira kwambiri, yosavuta ndikuchotsa kutalika kwanu, kulemera, ndi magwiridwe antchito apano mu makina owerengera pa intaneti.

Mukakhala ndi kalori yanu ya tsiku ndi tsiku ndikuyesera kudziwa momwe mungadulire ma calories - ndi angati odula - Spano amalimbikitsa kuti musachotse zopitilira 500 kuti mupeze ndalama zonse patsiku. Ingokumbukirani, chiwerengerochi ndi poyambira. Khalani omasuka kusintha ngati mukupeza kuti mukusowa ochepa-kapena kuposa ma calories kuposa momwe mudaperekedwera. Ngati muchepetsa zopatsa mphamvu zotsika kwambiri, mutha kuonda poyambilira, koma mutha kukhala pachiwopsezo cha zotsatirapo zosasangalatsa: mutu, kukhumudwa, ndi kuchepa mphamvu, Pojednic akuti. Osanenanso, zopatsa mphamvu ndizomwe zimalimbitsa zolimbitsa thupi zanu (ma carbs amenewo ndi ofunikira!) Chifukwa chake, ngati mukuwona kuti mukulimbana ndi gawo lomwe mwalandira kale, musawope kulumikizana nawo mpaka mutapeza okwanira. Kupanda kutero, mudzawononga kuchepa kwanu mtsogolo. "Nthawi zambiri mumatha kukokomeza pambuyo pochepetsa thupi ndikubwezeretsanso. Kapena zambiri," akutero Pojednic.

Ingokumbukirani kuti mukangoyamba kutsitsa mapaundi, zosowa zanu zama calorie tsiku lililonse zidzatsikanso, Spano akuti. Izi zili choncho chifukwa mwachidule, zinthu zing'onozing'ono zimafuna mphamvu zochepa kuti zikhale ndi mphamvu. Taganizirani izi motere: Smartphone yanu imagwiritsa ntchito madzi ochepa kuposa laputopu kapena piritsi yanu. Chifukwa chake, ngati mukugwiritsa ntchito chowerengera cha USDA kapena chida china pa intaneti, werengani zosowa zanu za tsiku ndi tsiku mukataya mapaundi 10. Mwanjira iyi, simumadya zopatsa mphamvu kuposa zomwe mukufunikira. Ngati mwakhosomola ndalama kuti mukayesedwe muofesi, dikirani mpaka mutataya mapaundi 20 kapena kupitilira apo kuti mukayesenso, ndipo gwiritsani ntchito chowerengera pa intaneti kuti chikupezeni mpaka pamenepo. (Zokhudzana: 6 Zochenjera za Kuletsa Kunenepa ndi Kukhala Pamiyeso Yanu "Yosangalala")

Kupanga Kudula

Mukakhala okonzeka kudula ma calories, yambani kuchepa ma bevvies anu, a Gradney akutero. Pofuna kuti musamve kuti mukusocheretsedwa, sankhani mitundu ya okonda kalori komanso shuga. Kuchokera pamenepo, dulani zonunkhira monga mayonesi, ndikukweza masaladi anu ndi mavitamini osanjikiza m'malo mwa zonona. Muthanso kuchepetsa zopatsa mphamvu podya zipatso ndi ndiwo zamasamba zokhala ndi fiber zambiri pazakudya zanu zapakati pa masana, zomwe zimakupatsirani phindu lowonjezera kuti mukhale wodzaza nthawi yayitali. Zosankha zanu zabwino zimaphatikizapo maapulo, nthochi, raspberries, masamba akuda monga sipinachi, kaloti, ndi beets.

Spano amalimbikitsanso kudula mafuta pamaso pa ma carbs, makamaka ngati ndinu othamanga kapena wokonda HIIT. "Mukufuna kuchuluka kwa ma carbohydrate kuti mukhale ndi masewera olimbitsa thupi kwambiri," akutero, koma akuwonjezera kuti mutha kuchepetsa ma carbs ngati muli ndi masewera olimbitsa thupi omwe mwakonzekera kapena tsiku lanu. Mudzafuna kutsatira malangizo anthawi zonse azakudya, omwe amawonetsa pafupifupi magalamu 130 amafuta patsiku. Chepetsani mafuta odzaza mpaka ochepera 10 peresenti ya zopatsa mphamvu zanu tsiku lililonse.

Ndipo (sizosadabwitsa apa), kuwonjezera zakudya zazing'onozing'ono si njira yabwino kwambiri yochepetsera mafuta. Sinthanitsani zakudya zamafuta ambiri, zotsekemera kwambiri monga ma muffin, tchipisi, ndi nyama zosinthidwa kuti musankhe zakudya zowonjezera monga masamba obiriwira, buledi wathunthu, ndi mapuloteni owonda. Izi zidzakupatsani chakudya chopatsa thanzi kwambiri chandalama zanu, kukuthandizani kudzaza pamene mukuchepa. (Zokhudzana: Mavuto Atsiku Atsiku Atsopano Okhala Ndi Makhalidwe Oyera Atha Kubwezeretsanso Zakudya Zanu)

Nthawi Yomwe Mungapeze Thandizo pa Momwe Mungachepetsere Ma calories

Chabwino, ndiye kuti mwawerengera zopatsa mphamvu zanu zatsiku ndi tsiku ndikutsata bwino zomwe mumadya kuti muchepetse kuchepa kwa ma calorie 500. Bwanji ngati, patatha milungu-kapena miyezi ingapo-kuyeserera, sikeloyo sinasinthe? (Ugh!) Malingana ndi Pojednic, ngati mukupitirizabe kuchepa kwa 500-calorie patsiku, muyenera kukhala pa njira yotaya mapaundi a 2 pa sabata. Chifukwa chake ngati simunawone kupita patsogolo kwa masiku 30, itha kukhala nthawi yoti mupemphe thandizo kwa dokotala kapena wolemba zakudya, a Pojednic akuti. (P.S .: Zinthu 6 Zachinyengo Izi Zitha Kukhala Chifukwa Chake Simukuchepera Kunenepa)

Malinga ndi Spano, si zachilendo kuti anthu awerengere zopatsa mphamvu zawo molakwika, kuyerekezera kuchuluka kwa ma calories omwe akuwotcha pochita masewera olimbitsa thupi, kapena kupeputsa kuchuluka kwa ma calories omwe akudya. Dokotala kapena wolemba zamankhwala wovomerezeka angakuthandizeni kudziwa vuto lanu, ndikukulangizani njira zatsopano zokuthandizani kuti muziyenda bwino (lingalirani zolimbitsa thupi kapena kuchuluka kwa chakudya, kapena kuwunikiranso njira yanu yowerengera kalori).

Momwe Mungadulire Ma calories ndi Kutaya Paundi 10 pachaka

Asayansi ku Harvard ndi Louisiana State University ku Baton Rouge adapeza kuti anthu omwe adatsitsa kalori wawo adataya mapaundi pafupifupi 13 m'miyezi isanu ndi umodzi mosasamala kanthu kuti ndi zakudya zotani. "Iyi ndiye nkhani yabwino kwambiri yochepetsa thupi m'nthawi yayitali," atero a Frank Sacks, M.D., pulofesa wazakudya ku Harvard School of Public Health komanso wolemba wamkulu wa kafukufukuyu. "Ngati simukukonda zomwe mukudya, simutsatirabe nazo. Zomwe mwapezazi zimakupatsani mwayi wochepetsera pang'ono apa ndi apo ndikusangalalabe ndi zomwe mumakonda." (Zokhudzana: Kodi Muyenera Kukhala Ndi Chakudya Chambiri Bwanji Sabata Lililonse?)

M'malo mwake, pochepetsa ma calories 100 patsiku, mumataya mapaundi opitilira 10 pachaka. Kwezani mabala anu mpaka 250 ndipo mwatsika mapaundi 26. Mukufuna kutaya mwachangu? Dulani ma calories 500 tsiku ndi tsiku ndipo mudzasiya mapaundi amenewo theka la nthawi. Tidapempha zotsatirazi kuti tigawane maupangiri awo apamwamba amomwe mungadulire ma calories kuti muchepetse pang'ono koma kupulumutsa kwambiri.

• Sari Greaves, RD, mneneri wa American Dietetic Association
• Jayne Hurley, RD, katswiri wazakudya wamkulu wa Center for Science mu Public chidwi
• Barbara Rolls, Ph.D., wolemba wa Dongosolo Lodyera Volumetrics
• Brian Wansink, Ph.D., wolemba Kudya Osasamala
• Hope Warshaw, RD, wolemba Idyani, Idyani Bwino ndipo Zomwe Mungadye Mukamadya Kudya

Njira Zanzeru Zodulira Makalori

Momwe Mungadulire Ma calories: 100-250 pa Chakudya Cham'mawa

• Gwiritsani ntchito mkaka wa amondi wopanda shuga m'malo mwa khofi wokoma khofi mumtsuko wanu wam'mawa.
• Idyani mbale yambewu yam'magazi ambiri ndipo mumadya mafuta ochepa tsiku lonse. (Ndipo onetsetsani kuti mwayeza chakudya chanu cham'mawa; kuyerekezera ndi 1/3 chikho kungawonjezere ma calories 100.)
• Dulani nyama yankhumba, osati soseji, ndi mazira anu.
• Sankhani chotupitsa cha yisiti m'malo mwa keke yowirira kwambiri.
• Gulitsani muffin wamafuta abuluu wocheperako wa oatmeal wokhala ndi 1/4 chikho cha mabulosi abulu. Bonasi: Mudzakhala okhutira m'mawa wonse.

Momwe Mungadulire Kalori: 100-250 Chakudya Chamadzulo

• Gwiritsani ntchito supuni imodzi ya mayo ndi supuni 1 ya kanyumba kakang'ono ka tchizi kuti mupange saladi ya tuna.
• Sinthanitsani msuzi wamphesa wa mpiru wa uchi.
• Pamwamba pa burger wanu ndi anyezi, letesi, ndi phwetekere ndikudumpha tchizi.
• Funsani soda yokwana 12-ounce ya ana m'malo mwa 21-ounce medium.
• Chepetsani sangweji yanu pogwiritsa ntchito masangweji athunthu a tirigu m'malo mwa mkate wonse wa tirigu.
• Sakanizani saladi yanu ndi supuni 1 ya kuvala mpaka tsamba lililonse la letesi litakutidwa. Mudzatha kugwiritsa ntchito theka la kukula kwanthawi zonse. Yesani chinyengo ichi pakudya.
• Pa bala la saladi, pitani ku Parmesan wowotchera m'malo mwa cheddar ndikudumpha mkate.

Momwe Mungadulire Ma calories: 100-250 pa Chakudya Chamadzulo

• Gwiritsani ntchito supuni imodzi yocheperako batala kapena mafuta pa mkate wanu.
• Kupanga nyama zanyama? Sakanizani theka la ng'ombe yophika yomwe chophikiracho chimafuna ndi theka la mpunga wofiirira wophika.
• M'malo mwa pitsa wa pizza, sankhani kutumphuka.
• Mukamayendetsa mapiko a nkhuku, musataye mafupa pakati. Kuwona umboni wa phwando lanu kungakuthandizeni kudya pang'ono, kafukufuku amasonyeza.
• Pangani zovala zanu za saladi pogwiritsa ntchito supuni 3 za hummus m'malo mwa supuni 3 zamafuta.
• Muli ndi fajitas? Dzazani tortilla m'modzi osati atatu, kenako idyani zotsala zanu ndi mphanda.
• Nyemba zakuda zakuda zowotchera ndikugwiritsanso mbali ya mpunga waku Mexico.
• Order filet mignon m'malo mwa steak waku New York.
• Sankhani nkhuku ya broccoli wokoma ndi wowawasa, komanso mpunga wofiirira, osati wokazinga.

Momwe Mungadulire Kalori: 100-250 Per Snack

• Kodi mukufuna kuyika ayisikilimu? Pangani shuga, osati phokoso, lokoma mtima. (Phatikizani kondomu ndi imodzi mwazosangalatsa za ayisikilimu!)
• Kudya pa Booty ya Pirate. Pakafukufuku, kusinthira ku chakudya cham'mawa chodzaza ndi mpweya kawiri pa tsiku kunapulumutsa pafupifupi ma calories 70 pa pop.
• Gwirani yogati wopanda mafuta ambiri, osaphatikiza zipatso zochepa.
• Bwezerani theka la batala mu maphikidwe a keke, muffin, ndi brownie ndi kuchuluka kwa maapulosi kapena nthochi zosenda. Musunga zopatsa mphamvu pafupifupi 100 pa supuni iliyonse yomwe mungasinthire.
• Lowani nawo kagawo kakang'ono ka mkate wa angelo wothiridwa ndi manyuchi a chokoleti m'malo mwa makeke atatu
• Lowani mu sitiroberi wokutidwa ndi chokoleti m'malo mwa chokoleti cha chokoleti.
• Pitani timapepala tating'onoting'ono taku kanema ndikubweretsa chikwama chanu cha 1 cha Lay's.
• Kumalo ogulitsira, pewani kulakalaka kanyumba kakang'ono kogwiritsa ntchito ma pretzels ochepa.

Momwe Mungadulire Kalori: 500 Pakusinthana

• Idyani zipatso musanadye. Kafukufuku walumikizitsa kumenya pa apulo mphindi 15 isanafike nkhomaliro ndikudya pafupifupi 187 ma calories ochepa pakudya.
• Mukamapanga mac ndi tchizi, pewani mayesero ndikukonzekera theka la bokosilo. Sungani zina mu chikwama cha zip-top kuti mudzazigwiritsenso ntchito.
• Gwiritsani ntchito agogo anu aakazi Chimwemwe Chophika ndipo mudzasunga avareji ya zopatsa mphamvu 506 pakudya katatu. Chinsinsi: Kukula kwakanthawi kochepa komanso zopangira ma calorie otsika kumayitanidwa nthawi imeneyo.
• M'malo mochita kumwa khofi woledzeretsa (monga Peppermint White Chocolate Mocha) kuti mudzandinyamule masana, ikani khofi ndi mkaka pang'ono komanso fumbi la chokoleti.
• Nthawi yabwino, imwani ma vodka sodas awiri ndikubwerera kutali ndi mbale yosakanikirana.

Onaninso za