Ukuphononongwa kokutya kweCalorie eyi-1,200: Ngaba iyasebenza ekulahlekeni kwesisindo?

Umxholo

• Yintoni ukutya okungama-1,200-khalori?
• Ngaba inokukunceda ukunciphisa umzimba?
• Izibonelelo ezinokubakho zokutya okungama-1,200-khalori
• Izinto ezinokubakho ezantsi
• Iindlela ezizezinye ezingcono
• Umgca wezantsi

Abanye abantu balandela i-1,200-yeekhalori zokutya zokutya zokukhuthaza ukulahleka kweoli kunye nokufikelela kwisisindo sabo ngokukhawuleza.

Ngelixa kuyinyani ukuba ukusika iikhalori kuyindlela efanelekileyo yokunciphisa umzimba, uphando lubonisa ukuba ukunciphisa ikhalori kakhulu kwaye akulunganga kwimpilo yexesha elide okanye ukunciphisa umzimba.

Eli nqaku liphonononge izidlo zekhalori ezili-1,200 kwaye ligubungela izibonelelo ezinokubakho kunye nokuhla okunxulunyaniswa neepateni zokutya ezincinci zekhalori.

Yintoni ukutya okungama-1,200-khalori?

Ukutya oku-1,200-khalori yindlela yokutya ethintela inani leekhalori zemihla ngemihla ozisebenzisayo ukuya kwi-1,200. Oku kutya kuthathwa njengokutya okuncinci kweekhalori kuba kubonelela ngeekhalori ezimbalwa kunabantu abadala abaqhelekileyo kufuneka bagcine ubunzima babo.

Uninzi lwabanikezeli bezempilo, kubandakanya oogqirha kunye neengcali zokutya, ukumisela ukutya okuncinci kweekhalori njengesicwangciso sokuya ukunciphisa umzimba.

Isindululo esiqhelekileyo sokuphelisa ilahleko yokwehlisa isisindo kukunciphisa ikhalori nge-500-750 calories ngosuku. Oku kuhlala kuguqulela kwisidlo esiphantsi seekhalori ze-1,200-1,500 yeekhalori ngemini kubafazi abadala kunye ne-1,500-1,800 yeekhalori ngemini yamadoda amadala ().

Qaphela ukuba iikhalori ezili-1,200 zikwisiphelo esisezantsi seendawo zokutya eziphantsi kweekhalori zabafazi.

Abanye abaphandi bahlela ikhalori ephantsi yokutya njengeepateni zokutya ezihambisa phakathi kwe-800-1,200 yeekhalori ngosuku, ngelixa ukutya okuneekhalori eziphantsi kakhulu kudweliswe njengezidlo ezihambisa ngaphantsi kweekhalori ezingama-800 ngosuku (,).

Ezi ndlela zokutya zilandelwa ixesha elifutshane leeveki ukuya kwiinyanga ukukhuthaza ukunciphisa umzimba ngokukhawuleza.

Iikhalori ezisezantsi kunye nokutya okuneekhalori ezisezantsi kakhulu zisetyenziswa kakhulu kuseto lweklinikhi phantsi kolawulo lwezonyango, njengamaziko okunciphisa umzimba, kodwa athandwa luluntu ngokubanzi ngokunjalo.

Ngapha koko, uninzi lwabaqeqeshi bokunciphisa umzimba, abaqeqeshi bakho, kunye neewebhusayithi ezaziwayo zokutya ukutya zinika iiplani zokutya zeekhalori ezili-1,200, ethembisa ukuba ukulandela ukutya okunekhalori ezili-1,200 kuya kukunceda “unciphise umzimba ngokukhawuleza.”

Ezi ndlela zokutya zikhuthaza ukusetyenziswa "kwekhalori esezantsi," "ukungabinamafutha," kunye nokutya "okunamafutha ancitshisiweyo" ukunceda ukugcina ikhalori iphantsi kwaye ihlala ibandakanya ukubalwa kweekhalori ukuze ii-dieters ziqiniseke ukuba zihlala phantsi komda wazo wemihla ngemihla.

Ngelixa i-1,200-khalori yokutya inokuba kufanelekile kwixesha elifutshane kwiimeko ezithile, i-1,200 yeekhalori zimbalwa kakhulu kuninzi lwabantu abadala.

Ngapha koko, ngelixa unganamava okwehla komzimba ngokukhawuleza xa unciphisa kakhulu ikhalori, izifundo zibonisa ukuba ukutya okuncinci kweekhalori kunqabile ukuba kusebenze ukugcina ubunzima bokulungileyo (,).

Ukutya oku-1,200-khalori kuthathwa njengokutya okuphantsi kweekhalori. Izidlo ezisezantsi zekhalori zisetyenziselwa ukukhuthaza ukunciphisa umzimba ngokukhawuleza kwaye ngamanye amaxesha kumiselwe ziingcali zononophelo lwempilo.

Ngaba inokukunceda ukunciphisa umzimba?

Ukudala intsilelo yeekhalori kuyimfuneko ukunciphisa umzimba. Ukusika iikhalori ngama-500-750 eekhalori ngosuku, njengoko iingcali ezithile zempilo zicebisa, kunokwenzeka ukuba zikhuthaze ukwehla kobunzima, ubuncinci kwixesha elifutshane.

Izifundo ezininzi zibonise ukuba ukulandela ukutya okuphantsi kweekhalori, kubandakanya i-1,200-ikhalori yokutya, kunokukhuthaza ukulahleka kwesisindo.

Umzekelo, uphononongo kubantu abangama-2,093 abanokutyeba kakhulu lubonakalisile ukuba ukutya okugadiweyo kwe-1,200-khalori yokutya endaweni yokutya kubangele ilahleko yomndilili we-4.7% ngaphezulu kweenyanga ezili-12 ().

Kwesinye isifundo, abantu abadala balandela inkqubo yokulahleka kwesisindo yokubonelela nge-500, 1,200-1,500, okanye i-1,500-1800 calories ngosuku.

Emva konyaka omnye, abo bakwi-1,200-1,500 yeekhalori zosuku ngalunye bafumana ukwehla kobunzima obuphakathi kweepawundi ezili-15 (6.8 kg). Nangona kunjalo, i-23% yabantu abangama-4,588 abalandela i-1,200-khalori yokutya baphumile kufundo ().

Izifundo ziye zafumanisa ukuba ngelixa ukulahleka kobunzima bokuqala kusetyenziswa izidlo zekhalori ezisezantsi ezinje nge-1,200-calorie diets zihlala zikhawuleza kwaye zininzi, zihlala zilandelwa kukufumana kwakhona ubunzima obukhulu, xa kuthelekiswa nokutya kusetyenziswa kuphela isithintelo sekhalori.

Kuphononongo lokwehla kobunzima obuchazwe apha ngasentla, abaphandi baqwalasele ukuba ukwehla komzimba okhawulezileyo kwiinyanga zokuqala ezi-3 kunxulunyaniswa nokufumana kwakhona ngexesha lesigaba seenyanga ezili-9 sokunciphisa umzimba kuwo omathathu amaqela okutya ().

Olunye uphononongo kubantu abangama-57 abanokutyeba kakhulu okanye ukutyeba kakhulu kuqaphele ukuba emva kokulandela ukutya okuncinci kakhulu kweekhalori ezingama-500 okanye ukutya okuncinci kweekhalori ezili-1,250 kwiiveki ezi-5 ukuya kwezi-12, ngokwahlukeneyo, abathathi-nxaxheba abafundayo baphinde bafumana ama-50% obunzima abaphulukene nabo ngaphezulu kweenyanga ezili-10, ngokomndilili ().

Kungenxa yokuba izidlo zekhalori ezisezantsi zenza utshintsho olwenzeka emzimbeni olugcina amandla kunye nokuthintela ukwehla kobunzima, kubandakanya ukonyuka kokutya, ukulahleka kobunzima bomzimba, kunye nokunciphisa inani leekhalori ezitshisiweyo, zonke ezenza ukuba kube nzima ukugcinwa kobunzima bexesha elide (,,) .

Oku kukhokelele iingcali ezininzi zezempilo ukuba zincomele iipateni zokutya ezisebenzisa kuphela ukunciphisa okuncinci kokutya ikhalori ukukhuthaza ukunciphisa umzimba ngelixa kuncitshiswa ukulungelelaniswa okungalunganga kokutya okunxulunyaniswa nezidlo ezisezantsi zekhalori (12).

Nangona ukulandela ikhalori ephantsi ye-1,200-khalori yokutya kunokuba nesiphumo sokulahleka kobunzima, amathuba okugcina ubunzima abancinci.

Izibonelelo ezinokubakho zokutya okungama-1,200-khalori

Ukulandela ukutya kwe-1,200-khalori kunokubonelela ngezibonelelo zezempilo, kodwa kubalulekile ukuba uqaphele ukuba ezi zibonelelo zinxulunyaniswa nesithintelo sekhalori, ngokubanzi, kwaye azichazwanga kwizicwangciso zokutya zeekhalori ezili-1,200.

Ukuhlala usitya iikhalori ezingaphezulu komzimba wakho kunokukhokelela kwiziphumo ezininzi zempilo, kubandakanya ukuzuza ubunzima, ukwanda kwesifo sentliziyo, kunye nesifo seswekile ().

Ukuvusa umzimba wakho ngenani elifanelekileyo leekhalori kubalulekile ekugcineni impilo elungileyo.

Izifundo ezininzi zibonise ukuba ukunciphisa ikhalori, ngokubanzi, kunokunceda impilo ngokukhuthaza ukwehla kobunzima, ukunciphisa imeko yomngcipheko wesifo sentliziyo njenge-LDL (embi) i-cholesterol, kunye nokunciphisa amanqanaba eswekile yegazi kunye nokudumba (,,,,,).

Akukho mbuzo ukuba ukulahlekelwa ubunzima bomzimba obuninzi kunemiphumo emihle kwimpilo kwaye ukuhlala kwiimfuno zakho zekhalori zomzimba kukulungele umzimba wakho.

Nangona kunjalo, iindlela ezisetyenziselwa ukukhuthaza umba wokulahleka kobunzima, kunye nokusebenzisa ikhalori ephantsi kakhulu, iindlela zokuthintela ukuthintelwa zinxulunyaniswa kakhulu namathuba okonyuka kobunzima kwakhona ekuhambeni kwexesha.

Ke ngoko, ngelixa ukuphulukana nobunzima bomzimba obugqithisileyo kunokuba yinzuzo kwimpilo yakho iyonke, kubalulekile ukuba ukhethe iindlela ezinempilo, ezizinzileyo zokwehla kobunzima ngaphezulu kweendlela zokutya ezigqithileyo.

Kufuneka iqatshelwe into yokuba olunye uphando lubonakalisile ukuba abantu abatyebe kakhulu okanye abatyebe ngokweqile abalandela ikhalori ephantsi okanye ukutya okuneekhalori eziphantsi kweliso lonyango bancipha kwaye baphucule iswekile yegazi kunye neeprofayili ezinokuphucula impilo ().

Okwangoku, oku kutya kulandelwa amaxesha amafutshane kwaye kuhlala kunxulunyaniswa namazinga aphezulu okuyeka ngenxa yokuthintelwa.

Nangona kunjalo, ukuba unomdla wokulandela ukutya okuphantsi kweekhalori ukunciphisa umzimba, kubalulekile ukuba uthethe nomboneleli wezempilo ofanelekileyo ukuze ufumane iingcebiso.

Ukuphulukana nobunzima bomzimba obugqithisileyo kunye nokufaka amandla emzimbeni wakho ngenani elifanelekileyo leekhalori kubalulekile kwimpilo yonke. Nangona izidlo zekhalori ezili-1,200 zinxulunyaniswa nezinye izibonelelo zezempilo, ezi zibonelelo zihambelana nokunciphisa ikhalori ngokubanzi.

Izinto ezinokubakho ezantsi

Iikhalori kufuneka zenziwe ngokukodwa kwaye zixhomekeke kwizinto ezininzi, kubandakanya ubungakanani bomzimba, ubudala, kunye nenqanaba lomsebenzi. Ukutya okunama-1,200-khalori akufanelekanga kubantu abaninzi abadala, kubandakanya nabasetyhini abancinci.

Nangona iimfuno zekhalori ziyahluka ukusuka komnye umntu ukuya komnye kwaye iimfuno ezichanekileyo zinokuchongwa kuphela kusetyenziswa izixhobo ezithile okanye ukubala, umfazi okhulileyo ophakathi ufuna malunga ne-2,000 yeekhalori ngosuku ukugcina ubunzima bakhe, ngelixa indoda ifuna malunga ne-2,500 (,).

Kwakhona, la manani ayimilinganiselo kuphela kwaye akabonakalisi iyantlukwano kwiimfuno zekhalori ngenxa yezinto ezifana nobudala, amanqanaba omsebenzi, kunye nokuphakama. Nangona kunjalo, ezi khalori zimiselweyo ziqikelela ukuba ikunika umbono wokuba ziphantsi kangakanani iikhalori ezili-1,200.

Ukutya okunekhalori ezili-1,200 kusezantsi kakhulu kuninzi lwabantu kwaye kunokubangela iziphumo ebezingalindelekanga ezinje ngesiyezi, indlala egqithisileyo, isicaphucaphu, ukusilela kwemicronutrient, ukudinwa, intloko ebuhlungu, kunye nenyongo ().

Ngapha koko, ukutya okunama-1,200-khalori kunokumisela ukusilela ukuba ukulahleka kobunzima bexesha elide kuyinjongo yakho.

Ukuthintela iikhalori kukhokelela kutshintsho lwe-metabolic emzimbeni wakho. Oku kubandakanya ukwanda kwehomoni efana ne-ghrelin kunye ne-cortisol, eqhuba indlala, kunye nokwehla kwenqanaba lokuphumla (RMR), okanye iikhalori ozitshisayo xa uphumle (12,).

Oku kukhokelela kumathuba amakhulu okufumana ubunzima kwakhona ekuhambeni kwexesha, kunye nomjikelo okhohlakeleyo wamaxesha aphindaphindiweyo okwehla kobunzima okulandelwa bubunzima bokubuyisa amava e-dieters ezingapheliyo-akhokelela kwiimvakalelo zokuphelelwa lithemba.

Ukutyeba ngebhayisekile kuyingozi kwimpilo yengqondo, kwaye uphando lubonise ukuba ukutya ukutya ngokuphindaphindiweyo kunye nokuhamba ngebhayisikile kunokubangela uxinzelelo lwentliziyo kwaye kungakhokelela kumngcipheko ophezulu wokuphazamiseka kwindlela otya ngayo, uhlobo lweswekile yesibini, kunye nokwanda kwabantu abaswelekileyo (,).

Ukusika iikhalori kakhulu kunokukhokelela kwiziphumo ebezingalindelekanga ezinje ngokusilela kwesondlo kunye nokudinwa. Ukutya okunekhalori ezisezantsi kunqabile ukuba kusebenze ukunciphisa umzimba ixesha elide kwaye kunokukhokelela kubunzima bebhayisikile, obuchaphazela kakubi impilo yonke.

Iindlela ezizezinye ezingcono

Amaxesha amaninzi ababoneleli bezempilo kunye nabantu abafuna ukunciphisa umzimba bakhetha ukutya ngokujonga ukuba bangazivelisa njani iziphumo ezinqwenelekayo, ukusilela ekuqwalaseleni iziphumo zexesha elide kwezempilo zokuthintela kakhulu iikhalori.

Ngelixa ukhetha uthintelo, ukutya okuncinci kweekhalori okuhambisa kakuhle ngaphantsi kweemfuno zakho zekhalori zemihla ngemihla kunokuba nesiphumo sokunciphisa umzimba ngokukhawuleza, gcinani engqondweni ukuba okunye kokulahleka kwesisindo kuhlobo lobunzima bemisipha. Ukulahleka kwemisipha kunye nolunye uhlengahlengiso lwe-metabolic lunokunciphisa i-RMR yakho (12).

Ukusilela kweekhalori ezinkulu kungakhokeleli kuphela kutshintsho olungathandekiyo okwenza ukuba ubunzima bokugcina ubunzima bube nzima kodwa kunokuthatha umthwalo omkhulu kwimpilo yakho yeemvakalelo.

Uninzi lwezifundo zophando lubonisa ukuba ukutya ukutya akusebenzi kwaye kusetyenziswa impilo, iindlela zokwehla kobunzima obugqithisileyo lukhetho olungcono lokuxhasa ukwehla kobunzima kunye nokugcinwa kwesisindo ngokuhamba kwexesha.

Umzekelo, endaweni yokunciphisa ukutya kwakho ukuya kwi-1,200 yeekhalori, ezihlala zibandakanya ukulandelela zonke iziqwenga zokutya eziwela kwimilebe yakho, zama ezimbalwa zezi zinto zilandelayo ezisekwe kubungqina, iingcebiso zokuphulukana nobunzima:

• Yitya ukutya okupheleleyo. Ukutya okupheleleyo, kubandakanya imifuno, iziqhamo, iimbotyi, iintlanzi, amandongomane, iimbewu, kunye namaqanda, kufuneka kwenziwe uninzi lweekhalori ozityayo. Ukutya okupheleleyo kugcwele ifayibha, iiprotein, kunye namafutha asempilweni umzimba wakho ufuna ukukhula.
• Sika iswekile kunye namafutha. Ukunciphisa amafutha kunye nokongeza iswekile yindlela esempilweni yokukhuthaza ukunciphisa umzimba. Ukutya okuneeswekile kunye / okanye ukutya okunamafutha kubandakanya isoda, iikeyiki, iayisi khrim, ilekese, kunye neesiriyeli ezineswekile ().
• Pheka ukutya okuninzi ekhaya. Thembela kancinci ekuphumeni, kwiivenkile zokutya, kunye nokutya okukhawulezayo kwaye upheke ukutya okungakumbi ekhaya. Abantu abapheka ukutya okungaphezulu ekhaya bathambekele ekubeni nobunzima obuncinci kwaye banokutya okunempilo kunabo batya ukutya okuninzi ngaphandle kwekhaya ().
• Yandisa imisebenzi yemihla ngemihla. Enye yeendlela ezilungileyo zokukhuthaza ukulahleka komzimba okunempilo, okuzinzileyo kukudala intsilelo yekhalori ngokunyusa inani leekhalori ozitshisayo. Zama ukongeza kuhambo lwemihla ngemihla ngaphandle, ukuthatha iiklasi zokuzilolonga, okanye ukujoyina umthambo ().
• Sebenza nomboneleli wezempilo onolwazi. Ukwehla kobunzima kunokoyikisa kwaye kuxinzelelo. Ingcali yokutya okanye umntu onikezela ngononophelo lwempilo oqeqeshiweyo unokukunceda ukunciphisa umzimba ngendlela esempilweni ngaphandle kwesithintelo esigqithisileyo.

Ngelixa ukwehla kobunzima usebenzisa indlela esempilweni, yokutya ngendlela ezinzileyo kunokuthatha ixesha elininzi, kunciphisa ukulungelelaniswa okungathandekiyo okwenzeka ngexesha lesithintelo sekhalori kakhulu kwaye kunokunceda ukwandisa amathuba akho okugcina ubunzima bulungile.

Xa uzama ukunciphisa umzimba, ukusebenzisa iindlela ezinqongopheleyo kunokukunceda ufezekise ilahleko esempilweni, ezinzileyo.

Umgca wezantsi

I-1,200-calorie diet is a low calorie yokutya ipateni ebandakanya ukubala iikhalori kunye nokutya ukutya okuncitshisiweyo kweekhalori ukukhuthaza ukunciphisa umzimba ngokukhawuleza.

Nangona i-1,200-khalori yokutya inokuthi ikhuthaze ixesha elifutshane, ukunciphisa umzimba ngokukhawuleza, ukulungiswa kwemetabolism okwenzeka ngexesha lesithintelo sekhalori kwenza ukuba ubunzima bube nzima ixesha elide.

Ngaphezulu, iikhalori ezili-1,200 zingaphantsi kwenani eliqhelekileyo leekhalori uninzi lwabantu abadala-nkqu nabafazi abancinci-abafuna ukubasa imizimba yabo.

Ngelixa ukutya okubonelela nge-1,200 okanye kwiikhalori ezimbalwa sisixhobo esithandwayo sokulahleka kwesisindo, kungcono ukuba impilo yakho iphela ukhethe ukutya okunika umzimba wakho ngendlela esempilweni kwaye kukhuthaze ukwehla kobunzima obucothayo kodwa obuzinzileyo obunokugcinwa ubomi.