Kodi Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Zilipo? Zoona vs Zopeka

Zamkati

• Kodi Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Ndi Ziti?
• Zakudya Zofananira
• Palibe Zakudya Zenizeni Zoyipa
• Ma calories Ogwiritsidwa Ntchito Kutafuna Chakudya
• Ma calories Ogwiritsidwa Ntchito Pokugaya Chakudya
• Nanga Bwanji Ziro-Calorie Items?
• Pali Zakudya Zambiri Zamchere komanso Zakudya Zochepa
• Cholinga cha Zakudya Zathunthu, Zamtundu Wokwanira
• Mfundo Yofunika Kwambiri

Anthu ambiri amadziwa kulingalira za kudya kwawo kalori poyesera kuonda kapena kunenepa.

Ma calories ndi muyeso wamphamvu yosungidwa mu zakudya kapena m'matumba amthupi lanu.

Malangizo omwe angakuthandizeni kuti muchepetse kunenepa amaganizira za kudya ma calories ochepa kapena kugwiritsa ntchito zochulukirapo zomwe mumasunga pochita masewera olimbitsa thupi.

Zakudya zina zakhala zotchuka pakadyedwe kochepetsa thupi chifukwa amati ndi "negative-calorie," kutanthauza kuti mumataya ma calories mwa kudya.

Nkhaniyi ikukuwuzani zomwe muyenera kudziwa pazakudya zopatsa thanzi, kuphatikiza ngati zingakuthandizeni kuti muchepetse thupi.

Kodi Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Ndi Ziti?

Chakudya chimapatsa thupi lanu zakudya zosiyanasiyana, kuphatikiza mitundu itatu yayikulu yomwe imatulutsa mphamvu mu ma calories: ma carbs, mafuta ndi mapuloteni.

Thupi lanu limayenera kugwiritsa ntchito mphamvu kuti muzigaya ndikusintha chakudya chilichonse chomwe mungadye. Kuchuluka kwa mphamvu zomwe zimafunikira kumasiyana malinga ndi chakudya (1).

Mawu oti chakudya chopanda mphamvu cha calorie nthawi zambiri amatanthauza chakudya chomwe chimaganizira kuti chimadya ma calories ambiri kuti mudye, kugaya ndikusintha kuposa momwe zimakhalira mwapadera ndikupatsa thupi lanu.

Ngati zakudyazi zilipo, mumatha kudya pang'ono kudya, monga momwe mungagwiritsire ntchito mafuta owonjezera ndikudya iwo kuposa momwe mungapezere pama calorie awo.

Zakudya Zofananira

Zakudya zomwe zimalimbikitsidwa ngati zopanda mafuta nthawi zambiri zimakhala zipatso ndi ndiwo zamasamba zokhala ndi madzi ambiri.

Zitsanzo zina ndizo:

• Selari: Makilogalamu 14 pa chikho (100 magalamu), 95% madzi ()
• Kaloti: Makilogalamu 52 pa chikho (130 magalamu), 88% madzi ()
• Letisi: Makilogalamu 5 pa chikho (35 magalamu), 95% madzi ()
• Burokoli: Makilogalamu 31 pa chikho (90 magalamu), 89% madzi ()
• Chipatso champhesa: Makilogalamu 69 pa chikho (230 magalamu), 92% madzi ()
• Tomato: Makilogalamu 32 pa chikho (180 magalamu), 94% madzi ()
• Nkhaka: Makilogalamu 8 pa chikho (50 magalamu), 95% madzi ()
• Chivwende: Makilogalamu 46 pa chikho (150 magalamu), 91% madzi ()
• Maapulo: Makilogalamu 53 pa chikho (110 magalamu), 86% madzi ()

Zipatso ndi ndiwo zina zina zofananira, monga mandimu, kabichi, zipatso kapena zukini, zimaphatikizidwanso pamndandandawu.

Popeza kuti chilichonse cha zakudya izi chimakhala ndi zopatsa mphamvu, funso ndiloti ngati thupi lanu limagwiritsa ntchito zopatsa mphamvu kuposa izi.

Zakudya zopatsa mphamvu zama calories zimafunikira mphamvu zambiri kuti zigayike ndikusintha kuposa momwe zimaperekera thupi lanu. Zipatso ndi ndiwo zamasamba zokhala ndi madzi ambiri komanso ma calories ochepa nthawi zambiri amagulitsidwa ngati calorie yoyipa.

Palibe Zakudya Zenizeni Zoyipa

Ngakhale ndizowona kuti zambiri mwazakudya izi ndizopatsa thanzi, ndizokayikitsa kuti zilizonse zimakhala zopanda mafuta.

Aliyense wa iwo ali ndi zopatsa mphamvu, ndipo palibe umboni wotsimikizira lingaliro loti amafunikira mphamvu zambiri kuti adye, kugaya ndikusintha kuposa momwe amapereka.

Ma calories Ogwiritsidwa Ntchito Kutafuna Chakudya

Anthu ena amakayikira ngati mphamvu yomwe imagwiritsidwa ntchito kutafuna ingathandize kuti chakudya chikhale chopatsa mphamvu.

Kafukufuku wowerengeka wasonyeza kuti kutafuna chingamu kumawonjezera mphamvu yomwe thupi lanu limagwiritsa ntchito pafupifupi ma calories 11 paola (11).

Chifukwa chake, kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito mphindi zochepa zakutafuna udzu winawake kapena zakudya zina mwina ndizochepa kwambiri komanso zosafunikira kwenikweni.

Ma calories Ogwiritsidwa Ntchito Pokugaya Chakudya

Ngakhale zili zowona kuti thupi lanu limagwiritsa ntchito zopatsa mphamvu pokonza zakudya, kuchuluka kwa ma calories omwe amagwiritsidwa ntchito ndi ocheperako ndi zakudya zopatsa mphamvu ().

M'malo mwake, kuchuluka kwa mphamvu zomwe thupi lanu limagwiritsa ntchito pokonza zakudya nthawi zambiri kumafotokozedwa ngati kuchuluka kwa zopatsa mphamvu zomwe mumadya ndipo zimayesedwa padera pa ma carbs, mafuta ndi mapuloteni.

Mwachitsanzo, mphamvu yogwiritsira ntchito zakudya ndi pafupifupi 5-10% ya ma calories omwe chakudya chimakhala ndi ma carbs, 0-5% yamafuta ndi 20-30% a protein (1).

Zakudya zambiri zomwe amati ndi zopanda mafuta zimapangidwa makamaka ndi madzi ndi ma carbs, okhala ndi mafuta ochepa kapena mapuloteni.

Sizingatheke kuti mphamvu zomwe zimagwiritsidwa ntchito kugaya zakudya izi ndizapamwamba kwambiri kuposa zakudya zina zopangidwa ndi carb, ngakhale izi sizinaphunzire mwapadera.

Nanga Bwanji Ziro-Calorie Items?

Mofanana ndi zakudya zopanda mafuta, mafuta a zero-kalori - monga madzi ozizira - nthawi zambiri amalimbikitsidwa ngati kuchuluka kwa metabolism.

Kafukufuku wina amathandizira kuwonjezeka kochepa kwa metabolism kwakanthawi kochepa mutamwa madzi ozizira.

Komabe, kukula kwa chiwonjezeko ndi chaching'ono, kuyambira pafupifupi 3 mpaka 24 calories pakatha ola limodzi (13,,).

Mofanana ndi kutafuna, kumwa madzi ozizira kumapangitsa kuti mafuta akhale ochepa. Komabe, zotsatirapo zazing'ono izi sizingakulitse kwambiri ma calories omwe thupi lanu limatentha.

Ngakhale ma calories ena amagwiritsidwa ntchito kutafuna, kupukusa ndi kusanja zakudya, mwina ndi gawo limodzi la zopatsa mphamvu zomwe chakudya chimapereka - ngakhale pazakudya zopatsa mphamvu. Kumwa madzi ozizira kumatha kubweretsa kukulira kwakanthawi, kwakanthawi kochepa pakugwiritsa ntchito mphamvu.

Pali Zakudya Zambiri Zamchere komanso Zakudya Zochepa

Ngakhale kuti zakudya zopatsa mphamvu zamafuta mwina kulibe, zakudya zambiri zomwe zimalimbikitsidwa kuti ndi zopatsa mphamvu zimakhala zopatsa thanzi.

Kuphatikiza apo, chifukwa cha kuchepa kwama calories komanso madzi ambiri, nthawi zambiri mumatha kudya kuchuluka kwakukuru kwa zakudya izi osadya ma calories ambiri.

Kuphatikiza pa zakudya zomwe tazitchula koyambirira kwa nkhani ino, nazi zipatso ndi ndiwo zamasamba zochepa zomwe zili ndi michere yambiri koma ma calories ochepa:

• Kale: Muli ma calories 7 okha pa chikho (20 gramu), koma mumadzaza mavitamini A, K ndi C, komanso mchere wambiri (, 17).
• Mabulosi abuluu: Muli ma calories okwana 84 pa chikho (150 magalamu) ndipo ndi gwero labwino la mavitamini C ndi K, komanso mchere wa manganese (18).
• Mbatata: Muli zopatsa mphamvu 58 pa chikho chilichonse (75 magalamu) ndipo ndizochokera potaziyamu ndi mavitamini B6 ndi C (, 20).
• Rasipiberi: Muli zopatsa mphamvu 64 pa chikho (125 magalamu) ndipo ndi magwero abwino a vitamini C ndi manganese (21).
• Sipinachi: Monga kale, imakhala ndi ma calories 7 okha pa chikho (30 magalamu) limodzi ndi mavitamini K ndi A, komanso mavitamini ndi michere yambiri ().

Malinga ndi magwero a mapuloteni, nazi zosankha zochepa zonenepetsa, zopatsa thanzi:

• Salimoni: Muli ma calories 121 ndi magalamu 17 a mapuloteni pa 3-ounce (85-gramu) yotumikira ndipo ili ndi omega-3 fatty acids ndi mavitamini ().
• Chifuwa cha nkhuku: Muli zopatsa mphamvu 110 ndi magalamu 22 a mapuloteni pa 3-ounce (85-gramu) potumikira ().
• Yogurt Yachi Greek: Mitundu yopanda mafuta imakhala ndi ma calories 100 ndi magalamu 16 a mapuloteni pa 6-ounce (170-gramu) potumikira ().
• Mazira athunthu: Muli ma calories 78 ndi magalamu 6 a mapuloteni pa dzira, komanso mavitamini ambiri, michere ndi mafuta osakwaniritsidwa ().
• Thumba la nkhumba: Muli zopatsa mphamvu 91 ndi magalamu 15 a protein pa 3-ounce (85-gramu) potumikira, komanso B mavitamini ndi mchere ().

Mafuta athanzi amatha kupezeka m'mapuloteni angapo pamwambapa, komanso zakudya zina zambiri ndi mafuta.

Popeza mafuta amakhala ndi ma calories ambiri pa gramu kuposa ma protein ndi carbs, mafuta ambiri athanzi samakhala ndi ma calories ochepa ngati mafuta a carb- komanso a protein omwe ali pamwambapa. Ngakhale zili choncho, mafuta ndi gawo lofunikira kwambiri pazakudya zabwino (28).

Ngakhale alibe calorie yoyipa, zipatso ndi ndiwo zamasamba zambiri zimakhala zopatsa mphamvu komanso zimakhala ndi michere yambiri. Palinso mitundu yambiri ya mapuloteni otsika kwambiri omwe amadzaza ndi zakudya zina.

Cholinga cha Zakudya Zathunthu, Zamtundu Wokwanira

Zakudya zomwe zimaphatikizira zakudya zosiyanasiyana zopatsa thanzi ndizothandiza pakuchepetsa thupi komanso thanzi labwino (, 30).

Pali zabwino zingapo pazakudya zonse pazakudya zosinthidwa.

Zakudya zonse nthawi zambiri zimakhala ndi mavitamini, michere yambiri ndi zinthu zina zopindulitsa kuposa zakudya zopangidwa ().

Zakudya izi pamapeto pake zingakuthandizeni kukhala ndi moyo wautali, wathanzi (31,).

Kuphatikiza apo, thupi lanu limatha kugwiritsa ntchito zopatsa mphamvu zochulukirapo kuposa zakudya zopangidwa kale.

Kafukufuku wina adapeza kuti 20% yama calories mu chakudya chamagulu onse adagwiritsidwa ntchito kupukusa ndikusintha chakudyacho, poyerekeza ndi 10% yokha pachakudya chosinthidwa ().

Chofunika kwambiri, kuyang'ana pa mndandanda wazakudya zomwe sizikugwirizana ndi ma calorie kungakupangitseni kuphonya zakudya zina zambiri zomwe zimakupatsirani michere yofunikira.

Mwachitsanzo, zakudya zomwe zili ndi mndandanda wamafuta-opanda kalori nthawi zambiri sizikhala ndi zomanga thupi kapena mafuta, zonse zomwe ndizofunikira kuti mukhale ndi thanzi labwino.

Komanso, zakudya zomwe zalembedwa m'nkhaniyi zimangoyimira chidutswa cha zakudya zokoma, zonenepetsa zomwe mungasangalale nazo ngati gawo la chakudya chamagulu.

M'malo moyang'ana mndandanda wazakudya zomwe sizingakhale zabwino, ndibwino kutsindika kudya zakudya zosiyanasiyana zopatsa thanzi zomwe zitha kuthandizira thanzi lanu, kuphatikiza zakudya zomwe zimalimbikitsa kulemera kwa thupi.

Mfundo Yofunika Kwambiri

Zakudya zoyipa zama kalori akuti zimadya ma calories ambiri kuti mudye, kugaya ndikusintha kuposa momwe zimaperekera thupi lanu.

Amakhala ndiwo zamasamba zotsika kwambiri za kalori ndi zipatso zokhala ndi madzi ambiri.

Komabe, sizokayikitsa kuti chilichonse mwazakudya izi zilidi zoyipa-kalori, ngakhale zitha kukhala gawo la chakudya chopatsa thanzi, chopatsa thanzi.

M'malo mongoganizira za zakudya zinazake zomwe zimanyengerera thupi lanu kuti liwotche mafuta ambiri kuposa momwe amawonongera, m'malo mwake musangalale ndi zakudya zosiyanasiyana zopatsa thanzi.