Kodi Muyenera Kuwerengera Ma calories Kuti Muchepetse Kunenepa?

Zamkati

• Onaninso za

Ndikovuta kuti musamangoganizira za calorie masiku ano, ndi mapulogalamu ambiri otsata ma calorie oti mutsitse, komanso chidziwitso chochuluka chazakudya pazakudya komanso pa intaneti.

Koma kodi tifunika kuyang'anitsitsa bwanji manambalawo ngati tikufuna kutsika mapaundi angapo? Kodi kuwerengera kalori iliyonse ndikungowononga nthawi ndi mphamvu, kapena njira yokhayo yowonetsetsa kuti zosowa zathu zakwaniritsidwa pamene tikukhalabe pamzere kuti tikwaniritse zolinga zathu zolemetsa? Tidafunsa akatswiri azakudya angapo olembetsedwa kuti akambirane zabwino ndi zoyipa, kuti mutha kusankha njira yomwe ingagwire bwino ntchito yanu moyo.

Kodi Ndiyenera Kuwerengera Ma calories? Inde!

Lauren Popeck, RD, Orlando Health

"Kuwerengera zopatsa mphamvu kumapereka dongosolo, ndipo kuwunika komweko ndi komwe anthu ena amafunikira kuti akwaniritse zolinga zawo zokhudzana ndi thanzi. Anthu nawonso nthawi zambiri amapeza bwino pomwe ayamba kutsatira ma calories, yomwe ndi njira yabwino yothandizira kuzindikira zizolowezi ndikulimbikitsa kusintha kwa khalidwe.

Ngakhale ma calories sakhala chithunzi chonse pankhani yakudya ndi kuchepa kwa thupi, kwa ena, kuwerengera zopatsa mphamvu ndikosavuta kuposa kumvetsetsa zovuta zomwe chakudya chimakhala nacho mthupi lathu. Zimathandizanso makamaka ngati mugunda chigwa chochepa; itha kukuthandizani kudziwa ngati mukudya mopitirira muyeso kapena osakwanira. Mutha kudabwitsidwa ndi kuchuluka kwama calories omwe mumadya ngakhale mukutsata zakudya zabwino.

Anthu ambiri amatengekanso kudya pazifukwa zina osati njala, monga kupsinjika maganizo, mkwiyo, chitonthozo, kunyong’onyeka, kapena chisoni—ndipo sadziwa n’komwe kuti akuchita zimenezo.Ngati ndi choncho, kutsatira kumatha kukuthandizani kuti muyambenso kudya moyenera ndikufunafuna mayankho kuti musinthe mawonekedwe. (Onani Zomwe Ma Kalori 200 Amawonekeradi.)

Kukhala ndi ma calorie atsiku ndi tsiku kungathandizenso kuzindikira zinthu zokhala ndi ma calorie ambiri, zopatsa thanzi, kotero mutha kuzisinthanitsa ndi zopatsa mphamvu zochepa, zathanzi. Mwachitsanzo, mmalo mwa latte yokometsetsa yopangidwa ndi mkaka wonse pa 250 calories, sinthani ku khofi wakuda ndi supuni ziwiri za mkaka wopanda mafuta pa ma calories 10 okha. Sinthanitsani kapu imodzi ya ayisikilimu pa ma calories 285 ndi kapu imodzi ndi theka ya strawberries pama calories 70. "

Tsatirani malangizo awa kuti muwerenge bwino:

1. Khalani ndi zolinga zimene mungathe kuzikwaniritsa. Zikafika pama calories, kuchepa thupi, kusintha kwamakhalidwe, komanso kulimbitsa thupi, simuyenera kufikira cholinga chanu mwakulumphira kwakukulu, koma inu chitani ikufunika kuti zisinthe.

2.Sankhani njira yotsata yomwe ndi yosavuta. Ganizirani pulogalamu ngati MyFitnessPal, kapena tsamba ngati SuperTracker. Dziwani kukula kwa gawo ndikuwerenga zolemba za chakudya kuti mudziwe zambiri zamafuta, komanso kutumizira kukula ndi zopatsa mphamvu pakatumikira.

3. Osamadalira kwambiri. Kumbukirani kuti kuwerengera zopatsa mphamvu pamapeto pake ndi gawo la pulani yayikulu yopitilira patsogolo ndikulimbikitsa kupambana kwanthawi yayitali.

4. Sankhani zakudya zopatsa thanzi. Mtundu wa chakudya chomwe timadya chimakhudza kwambiri thanzi lathu m'matumbo, kapangidwe kake kaubongo, ndi mahomoni, zonse zomwe zimathandizira kuwongolera kudya komwe kumapangitsa kuti muchepetse thupi. Khalani ndi zakudya zopatsa thanzi, zokhala ndi zipatso zambiri, ndiwo zamasamba, tirigu, zomanga thupi zowonda ndi mafuta athanzi.

Kodi Ndiyenera Kuwerengera Ma calories? Ayi!

Lisa Moskovitz, RD, woyambitsa New York Nutrition Group

"Pankhani yowerengera zopatsa mphamvu, mutha kuwononga nthawi yanu. Kumbali imodzi, ndikofunikira kumvetsetsa kuchuluka kwa ma calories omwe thupi lanu limafunikira kuti mukhale ndi moyo watsiku ndi tsiku ndikugwiritsa ntchito mphamvu, komanso kuchuluka kwa ma calories omwe amafunikira kwambiri. zakudya zomwe mukudya muli.

Komabe, chowonadi ndichakuti, ndizosatheka kuwerengera kalori iliyonse yomwe mumayika pakamwa panu - makamaka popeza zolemba zambiri sizimatha kupereka chidziwitso chokwanira cha 100%. Kupatula apo, kuchitapo kanthu kokha pakuwerengera ma calorie kumatha kukhala kotopetsa, kukhetsa, komanso kusokoneza kuthekera kwanu kobadwa nako kumvetsetsa za njala ndi kukhuta. Mutha kuleka kudalira thupi lanu kwathunthu, ndikudalira kokha kalori iyi yothandizira kulemera. Izi ndizowopsa kwa iwo omwe ali ndi umunthu komanso / kapena thanzi lam'mutu, chifukwa zimatha kubweretsa vuto lakudya.

Ngati mungasankhe kutsatira, ndibwino kuti muziyesa kuwerengera zopatsa thanzi mosamala ndikuonetsetsa kuti zisakhale zodetsa nkhawa, komanso sindinu gwero lanu lomvetsetsa momwe chakudya choyenera chimagwirira ntchito. Komabe, potsirizira pake, ndikuganiza kuti njira yabwino koposa imaphatikizapo kudya mwachidziŵitso, koyenera, komwe kumaphatikizapo kumvetsera ndi kukhulupirira thupi lanu, kuloŵetsamo zakudya zopatsa thanzi, zomanga thupi zowonda, ndi mafuta athanzi pazakudya zambiri, ndi kulola kusala mwa apo ndi apo.” (Lingalirani Zizindikiro 6 Zomwe Muyenera Kusintha Zakudya Zanu.)

Tsatirani malangizo awa:

1. Lembani mndandanda wa zakudya zoyenera. Onetsetsani kuti magulu onse azakudya ali ndi mawonekedwe. (Kodi mudakhala ndi zipatso zingati lero? Kodi chakudya chanu chilichonse mudakhala ndi mafuta athanzi monga avocado, maolivi, kapena mtedza?) Lembani kuchuluka kwamagulu angapo azakudya zomwe muli nazo - ndiyo njira yabwino kwambiri yoonetsetsa kuti mwapeza Chilichonse chomwe mukufuna mukamapewa zakudya zopanda kalori.

2. Idyani maola anayi kapena asanu aliwonse. Kudya mofulumira mutatha kudya mwina kumatanthauza kuti simukudya njala yeniyeni. Kumbali yakutsogolo, kudikirira nthawi yayitali kuti adye nthawi zambiri kumabweretsa kudya kwambiri kapena kupanga zosankha zopanda thanzi.

3. Mvetserani thupi lanu. Mukayamba kusakhazikika, kutopa, kapena kuvutikira kusamalira (ndipo mumathiridwa madzi) zomwe zikutanthauza kuti nthawi yake ndi kudya! Mukangosiya kuyang'ana pa chakudya chomwe chili patsogolo panu, kapena kumva kukhuta-koma-osati-kukhuta kwambiri, kankhirani kutali chakudya chanu. Muyenera kuti mwachita. Kuyeserera njirazi kumapangitsa kukhala kosavuta kudya mwachilengedwe ndikusunga ma calories.

4. Tengani miyezo kamodzi pa sabata. Ngati sikelo ikupitilirabe kukwera ndipo zovala zanu zikukhala bwino pang'ono, ndiye kuti mwakhala mukudya mopitilira zosowa zanu zakubadwa. Gwiritsani ntchito izi ngati chisonyezero choti muyenera kuchepetsa kukula kwamitundu. Ganizirani za komwe kulandila kumeneku kungachokere, ndipo yesetsani kupewa misamphayo.

5. Mvetsetsani magawo. Ma ounces atatu a nyama ndi pafupifupi kukula kwa siketi ya makadi, theka la chikho cha tirigu ndi pafupifupi kukula kwa chikhatho chanu, ndipo chikho chimodzi cha veggies ndi chofanana ndi nkhonya yapakati. Tsatirani miyeso yotereyi kuti musamadye kwambiri.

Onaninso za