Izinto ezili-10 ongazaziyo malunga neekhalori

Umxholo

• Uphengululo lwe

Iikhalori zifumana i-rap embi. Sibagxeka ngayo yonke into - ngokusenza sizive sinetyala malunga nokonwabela i-sundae eshushu kunye namandongomane ongezelelweyo kwindlela ijee yethu elunge ngayo (okanye ayifanelani, njengoko kunjalo).

Nangona kunjalo, ukwenza idemon kwi-calories kufana ne-oxygen engalunganga: Akunakwenzeka ukuba uphile ixesha elide ngaphandle kweyodwa. "Iikhalori ziwuphembelela umzimba. Siyazifuna, njengoko kufanele ukuba sikonwabele ukutya okubonelelayo," utshilo uJohn Foreyt, Ph.D., umlawuli weZiko loPhando lweZondlo e-Baylor College of Medicine eHouston kunye nengcali kulawulo lobunzima . "Akukho nto imbi okanye imilingo malunga neekhalori, yinto nje yokuba ubunzima bomzimba buhla kwi-equation elula yeekhalori kwi (ekutyeni) ngokubhekiselele kwiikhalori ngaphandle (njengomsebenzi womzimba)."

Nazi iimpendulo zokwenene ezi-Skinny ezivela kwiingcali ukuya kwi-10 yemibuzo ebuzwa rhoqo malunga neekhalori, kunye nento oyifunayo ngokwenene ukuze unciphise umzimba.

1. Yintoni ikhalori?

"Kanye njengekota ngumlinganiso wobungakanani kwaye i-intshi ngumlinganiso wobude, ikhalori ngumlinganiso okanye iyunithi yamandla," ucacisa uKing Brownell, Ph.D., uprofesa wezengqondo kwiYunivesithi yaseYale e New Haven, Conn., kunye nombhali we Inkqubo ye-FUNDA yoLawulo lobunzima (I-American Health Publishing Co., 2004). "Inani leekhalori kukutya okutyayo ngumlinganiso wenani leeyunithi zamandla ezibonelela ngokutya." Ezo yunithi zamandla zisetyenziswa ngumzimba ukuhambisa ngokwasemzimbeni kunye nazo zonke iinkqubo ze-metabolic, ukusuka ekugcineni ukubetha kwentliziyo yakho kunye nokukhula kweenwele ukuphilisa idolo elikhutshiweyo kunye nokwakha umsipha.

Zine kuphela izinto zeekhalori zokubonelela ngokutya: iiprotein kunye nee-carbohydrate (iiekhalori ezi-4 kwigrama nganye), isiselo esinxilisayo (iikhalori ezisi-7 kwigrama nganye) kunye namafutha (iikhalori ezili-9 kwigrama nganye). Iivithamini, iiminerali, ii-phytochemicals, ifayibha kunye namanzi aziboneleli ngeekhalori.

2. Ndingazibala njani ukuba zingaphi iikhalori ekufuneka ndizinqumle ukuze ndinciphise umzimba?

Okokuqala, kufuneka wazi ukuba zingaphi iikhalori ozityayo ngoku. Ungakufumanisa oko ngokugcina ijenali yokutya: ukulandelela iikhalori kuyo yonke into oyityayo ngexesha kubandakanya ubuncinci iintsuku ezimbini zeveki kunye nosuku olunye lweempelaveki (kuba abantu bathanda ukutya ngokwahlukileyo ngeempelaveki). Bonisa ukubala kweekhalori zento nganye yokutya (jonga umbuzo 3), emva koko udibanise iikhalori zizonke kwaye wahlule ngenani leentsuku olandelele ukutya kwakho ukufumana umyinge wakho wemihla ngemihla.

Okanye unokuqikelela ubungakanani bakho bekhalori ngokusebenzisa le fomyula: Ukuba uneminyaka engama-30 okanye ngaphantsi, phindaphinda ubunzima bakho ngo-6.7 kwaye udibanise nama-487; abasetyhini abangama-31-60 kufuneka baphindaphinde ubunzima babo ngo-4 kwaye badibanise u-829. Emva koko, phinda-phinda inani elipheleleyo ngo-1.3 ukuba awuhlali nje (awusebenzi kwaphela), 1.5 ukuba uyasebenza kancinci. Kane ngeveki iyure enye), 1.6 ukuba uyasebenza ngokumodareyitha (sebenza ngokuphindwe kane ukuya kahlanu ngeveki kwiyure enye) okanye 1.9 ukuba ukhuthele kakhulu (zilolonge yonke imihla kangangeyure enye).

Nje ukuba uyazi malunga nokuba zingaphi iikhalori ozitya ngosuku, zama isicwangciso sika-Foreyt sika-100/100: "Ukuze ulahlekelwe yiponti ezimbalwa ngenyanga, nquma iikhalori ezili-100 kwisidlo sakho semihla ngemihla kwaye wongeze iikhalori ezili-100 xa usenza umthambo. Oku kulula njengokuphelisa iikhalori pat yebhotolo kwisilayi sesonka kunye nokuhamba imizuzu engama-20 yonke imihla, utshilo.

3. Ndingazibala njani iikhalori kwiziqhamo, imifuno kunye nokunye ukutya ngaphandle kweleyibhile yesondlo?

Kukho iincwadi ezininzi zokubala iikhalori kwimarike. Jonga uCorinne Netzer Incwadi epheleleyo yamaBali okutya, uHlelo lwe-6 (Ukupapashwa kukaDell, 2003). Kananjalo unokufumana ulwazi olufanayo simahla kwiWebhu. Enye yezona ndawo sizithandayo liSebe lezoLimo laseMelika kwiziko ledatha lezondlo elikwi-intanethi ku-www.nal.usda.gov/fnic/foodcomp/search/.

Sebenzisa ezi zixhobo ngenkuthalo ukugcina umkhondo, kwaye kwiiveki nje ezimbalwa uya kuba nakho ukulinganisa ukuba zingaphi iikhalori kwizabelo oqhele ukuzitya. Yinto nje yokunciphisa ezo nxalenye ukunciphisa umzimba.

4. Leliphi elona nqanaba lisezantsi, kodwa likhuselekile, ikhalori endinokwehla kuyo xa ndizama ukunciphisa umzimba?

"Abasetyhini akufuneki batye ngaphantsi kwe-1,200 yeekhalori ngemini," u-Brownell ulumkisa. Enyanisweni, ukutya okungaphantsi kwe-1,000 calories ngosuku (ebizwa ngokuba yi-calorie ephantsi kakhulu yokutya okanye i-VLCD) kwandisa umngcipheko we-gallstones kunye neengxaki zentliziyo kwaye kufuneka ilandelwe kuphela ngabantu abatyebileyo phantsi kweliso likagqirha. Ngelixa unokuhla ukuya kwiikhalori ze-1,200 ngosuku kwaye uphile, ukwenza oko akuyiyo ingcamango ehlakaniphile. Ukuya kubuncinane bekhalori yokutya kunokuvelisa iziphumo ezikhawulezileyo, kodwa ikwashiya ungabinankathalo kwaye ungakwazi ukuzilolonga (isitshixo sokugcina iipawundi), kwaye inokuthi ikhokelele ekulahlekeni kwezihlunu nasekucothiseni imetabolism yakho. Nokuba uyayinyamekela into oyityayo, ukutya yonke imihla i-1,200 yeekhalori kunokukutshintsha kwizondlo ezibalulekileyo ezifana necalcium kunye nefolate.

Eyona nto ukubheja kwakho kwimpumelelo: ikhalori esikiweyo esecaleni efana naleyo icetyiswa yiForeyt. Ngale ndlela uya kuhlala usempilweni kwaye usenamandla okuphila ngendlela esebenzayo.

5. Ngaba iikhalori ezisuka kumanqatha zityebisa ngakumbi kuneekhalori ezisuka kwikhabhohayidrethi neeprotini?

Ewe. "Amafutha okutya agcinwa ngokulula njengamafutha omzimba, kuba umzimba kufuneka usebenze nzima ukuguqula iikhabhohayidrethi kunye neeprotheyini zibe ngamafutha omzimba, ngelixa amanqatha okutya anokugcinwa njengoko enjalo. Umsebenzi owandisiweyo ulingana nelahleko encinci yeekhalori," utsho URobert H. Eckel, MD, uprofesa weyeza kwiYunivesithi yaseColorado Health Sciences Centre eDenver kunye nosihlalo we-American Heart Association's Council on Nutrition, Physical Activity and Metabolism. Xa i-100-calorie pat yebhotela ingena kwisistim sakho, umzimba wakho utshisa i-3 ekhulwini yeekhalori zayo ukuze uguqule ube ngamafutha omzimba. Kodwa inkqubo yakho isebenzisa iipesenti ezingama-23 zeekhalori kwiikhabho kunye neeprotheni ukuziguqula zibe ngamanqatha okugcina. Oko kwathiwa, abukho ubungqina bokuba amanqatha okutya agcinwa nakweyiphi na imali enkulu njengamafutha omzimba kunee-carbs okanye iiprotein ukuba ulinganisa iikhalori kunye neekhalori ngaphandle. Ukutya ngokugqithisileyo kuseyingxaki -- yinto nje yokuba kulula kakhulu ukutya ukutya okunamafutha kuba iyimithombo egxininisiweyo yeekhalori.

Kodwa qiniseka ukuba ungawanqumli onke amanqatha. Into encinci iyimfuneko kwimisebenzi yomzimba, njengokufakwa kweevithamini. Kwaye i-monounsaturated fats-ioyile ye-olive, amandongomane, iiavokhado- zifunyenwe ziluncedo kwimpilo yentliziyo.

6. Ngaba ndisika iikhalori okanye amanqatha ukunciphisa umzimba?

Sika zombini iziphumo ezilungileyo. "Kulula kakhulu ukukhawulela iikhalori xa usike amanqatha, ngelixa usika izixhobo ezinamafutha ekulahlekeni kobunzima kuphela xa zikhatshwa kukuhla kweekhalori," uyachaza uBrownell. IRegistry yeSizwe yoLawulo lweWeight -- iprojekthi eqhubekayo kwiYunivesithi yasePittsburgh kunye neYunivesithi yaseColorado -- yafumanisa ukuba i-dieters egcine i-30-pound okanye ilahleko yobunzima ngaphezu konyaka omnye yayiphumelele ngokuyinxenye ngokunciphisa iikhalori zabo ukuya malunga. I-1,300 ngosuku kunye nokugcina amanqatha malunga neepesenti ezingama-24 zeekhalori.

7. Ngaba iikhalori ezisuka kumafutha ahluthayo zithatha ixesha elide ukutshisa kuneekhalori ezisuka kumafutha angaxutywanga?

Mhlawumbi akunjalo. Izifundo ezimbalwa, ubukhulu becala kwizilwanyana, zifumanise ukuba amafutha e-monounsaturated kumantongomane nakwiminquma anokutsha ngokukhawuleza okukhulu kunamafutha apheleleyo. "Onke amanqatha axutywa ngokwahlukileyo, kodwa ulwahlulo luncinci kangangokuba ukutshintshela kwelinye inqatha ukuya kwelinye akunamsebenzi wokunciphisa umzimba," utshilo uForeyt. Ngokuqinisekileyo, amanqatha avela kwizityalo ezininzi kunye neentlanzi anentliziyo enempilo, ngoko ke inzuzo yodwa sisizathu esihle sokutshintsha kwi-filet mignon kunye nebhotela kwi-fillet ye-sole kunye neoli yeoli.

8. Ngaba iikhalori "ezingenanto" kunye "ezifihliweyo" ziyinto enye?

Hayi. Iikhalori ezingenanto zichaza ukutya okunika ixabiso elincinane okanye okungenazo izondlo. Ngokomzekelo, kwiikhalori ze-112, iglasi ye-8-ounce yejusi ye-orenji esandul 'ukukhanywa inika i-potassium kwaye inikezela ngeepesenti ezili-100 zemfuno yakho yemihla ngemihla ye-vitamin C, ngelixa umlinganiselo ofanayo wesoda ye-orenji ineekhalori ezili-120 kwaye ayinazo izondlo ngokupheleleyo. Isoda ihambisa iikhalori ezingenanto; i-OJ ayifuni.Ngokubanzi, kokukhona ukutya kusenziwa, kokukhona inani leevithamini, iiminerali, ifayibha kunye nomhlaza omela iiarhente ezibizwa ngokuba zii-phytochemicals, kunye nokuphakama kwamafutha, iswekile kunye neekhalori ezingenanto.

Ngokwahlukileyo, iikhalori ezifihliweyo ziyafumaneka kuzo zonke iintlobo zokutya. Ezi ziikhalori ezingena ngokuzolileyo ekutyeni kwakho, njengebhotolo eyongezwe kwimifuno ekhitshini lokutyela. "Ukuba utya kude nekhaya, usengxakini, kuba awazi ukuba zingaphi iikhalori ezifihliweyo kumanqatha afakelwe kwisidlo sakho," uxwayisa uForeyt.

Eyona ndlela ilula yokuphepha iikhalori ezifihliweyo kukubuza malunga nezithako nanini na xa omnye umntu elungisa ukutya kwakho kwaye ucele ukuba ukutya okunikwa kwiivenkile zokutyela kubiliswe, kubhakwe okanye kuqhotsiwe. Xa uthenga ukutya okuhlanganisiweyo, soloko ujonga iilebhile yesondlo. I-muffin ebonakala ngathi ayinabungozi inokugcina iigramu ezininzi zamafutha, inyuse umxholo wekhalori kakhulu.

9. Ngaba ukutya okungenalo khalori kunceda ukunciphisa umzimba?

Ngokwethiyori, ewe. Tshintshela i-cola yakho yemihla ngemihla kwi-cola yokutya kwaye uya konga malunga ne-160 yeekhalori nge-12-ounce nganye, nto leyo emele ikhokelele ekulahlekeni kobunzima obungama-17 eeponti ekuhambeni konyaka. Nangona kunjalo, izazinzulu ziye zafunda ukuba xa abantu besitya ukutya okunamafutha asezantsi, ukunciphisa iswekile, iikhalori ezisezantsi okanye ukutya okungenakhalori, bahlala behlawula ngokutya enye into kamva. Isifundo seYunivesithi yasePennsylvania State yabasetyhini bafumanisa ukuba abo baxelelwe ukuba batya i-yogurt enamafutha ancitshisiweyo batya ukutya okuninzi ngexesha lesidlo sasemini kunokuba besitsho abafazi ukuba iyogurt yayinamafutha apheleleyo, nokuba ngowuphi na umxholo wamafutha.

Ukwenza ukutya okungekho kunye nekhalori ephantsi kusebenzele inzuzo yakho, zisebenzise ngokudityaniswa nemikhwa ezamayo kunye neyenyani yokulahleka kobunzima ngokusisigxina, njengokunciphisa ubungakanani bezabelo, ukufumana ubuncinci be-25 grams yefiber ngosuku, ukutya iziqhamo ezininzi. kunye nemifuno kunye nokwenza umthambo kahlanu ngeveki.

10. Ngaba ii<em>calories ezityiwa ebusuku zenza ngokwahlukileyo kwezo zityiwa emini?

Hayi ncma. "Yitya isidlo sangokuhlwa esikhulu okanye i-snack ngokungalawulekiyo ngokuhlwa kwaye kunokubakho ifuthe elincinci lokugcina amafutha xa kuthelekiswa nokutya isidlo sakusasa esikhulu esilandelwa lusuku lokuzilolonga," utshilo uForeyt. "Kodwa umphumo awubalulekanga kangangokuba awuyi kuba nempembelelo ebonakalayo kwisisindo sakho." Nangona kunjalo, uninzi lwethu, isidlo sangokuhlwa sesona sidlo sikhulu sosuku, sibonelela phantse isiqingatha sokutya komntu ikhalori yemihla ngemihla, kwaye akubalwa nokutya okune-ice cream okanye iichips. Izahlulo ezinkulu kunye neekhalori ezingaphezulu nangaliphi na ixesha losuku ziya kupakisha kwiipounds. Uphando olubalulekileyo lubonisa ukuba ukutya isidlo sakusasa esinesondlo, esinekhalori ephantsi -- umzekelo, isitya se-cereal-grain cereal eneziqhamo kunye nobisi olungenamafutha -- kwenza kube lula ukulawula ubunzima bakho. Akunjalo ngenxa yomahluko kwindlela iikhalori zitshiswa ngayo, kodwa ngenxa yokuba awunakudla ngokutya emva komhla xa uqala ngokutya okunempilo.

Uphengululo lwe