Izizathu ezi-6 zokuba ikhalori ayisiyiyo ikhalori

Umxholo

• 1. IFructose vs Iswekile
• 2. Iziphumo zeThermic zokutya
• 3. Iprotein ibulala ukutya kwaye ikwenze utye iiKhalori ezimbalwa
• 4. Isalathiso Satiety
• 5. Izidlo ezisezantsi zeCarb zikhokelela kuthintelo oluzenzekelayo lweCalorie
• 6. Isalathiso seGlycemic Index
• Umgca osezantsi

Kuzo zonke iintsomi zesondlo, intsomi yekhalori yenye yezona zinto zisasazeke kakhulu kwaye zonakalisa.

Ingcamango yokuba iikhalori ziyinxalenye ebaluleke kakhulu ekudleni - ukuba imithombo yale khalori ayinandaba.

“Ikhalori yikhalori ngu ikhalori, "batsho-ayinamsebenzi nokuba utya ikhalori ezili-100 zelekese okanye ibroccoli, ziya kuba nefuthe elifanayo kubunzima bakho.

Kuyinyani ukuba zonke iikhalori zinexabiso elilinganayo lamandla. Ikhalori enye yokutya iqulethe i-4,184 Joules yamandla. Ngokuphathelene noku, ikhalori ngu ikhalori.

Kodwa xa isiza emzimbeni wakho, izinto azikho lula kangako. Umzimba womntu yinkqubo entsonkothileyo ye-biochemical eneenkqubo ezicacisa ngakumbi ezilawula ibhalansi yamandla.

Ukutya okwahlukileyo kuhamba ngeendlela ezahlukeneyo zebhayoloji, ezinye zazo ezingasebenziyo kwaye zibangela amandla (iikhalori) ukuba aphulukane nobushushu ().

Okubaluleke ngakumbi kukuba ukutya okwahlukeneyo kunye nee-macronutrients zinefuthe elikhulu kwiihomoni nakumaziko obuchopho alawula indlala kunye nokuziphatha kokutya.

Ukutya okutyayo kunokuba nefuthe elikhulu kwiinkqubo zebhayiloji ezilawula ukuba nini, yintoni kwaye utya kangakanani.

Nayi imizekelo emi-6 eqinisekisiweyo yokuba kutheni ikhalori hayi ikhalori.

1. IFructose vs Iswekile

Ezimbini iiswekile ezilula ekudleni kwakho yiglucose kunye nefructose.

Igram ngegram, ezi zimbini zibonelela ngeekhalori ezifanayo.

Kodwa indlela eyenziwe ngayo emzimbeni yahluke ngokupheleleyo (2).

Iswekile inokudityaniswa zizicubu zomzimba wakho, kodwa i-fructose inokudityaniswa sisibindi kuphela kulo naliphi na inani elibalulekileyo ().

Nayi imizekelo embalwa yesizathu sokuba iikhalori zeswekile zingafani neekhalori ze-fructose:

• IGhrelin yhormone yendlala. Iyenyuka xa ulambile kwaye wehle emva kokuba utyile. Olunye uphononongo lubonise ukuba i-fructose ikhokelela kumanqanaba aphezulu e-ghrelin-leyo yindlala ngakumbi- kune-glucose ().
• I-Fructose ayikhuthazi amaziko okugcwala kwingqondo yakho ngendlela efanayo neglucose, ekhokelela kuncitshiso imvakalelo yokugcwala ().
• Ukutya i-fructose eninzi kunokubangela Ukunganyangeki kwi-insulin, ukuzuza kwamafutha esiswini, ukwanda kwe-triglycerides, iswekile yegazi kunye ne-LDL encinci, eshinyeneyo xa kuthelekiswa nenani elifanayo leekhalori kwi-glucose ().

Njengoko ubona: inani elifanayo leekhalori - iimpembelelo ezahlukileyo kwindlala, iihormoni kunye nempilo yokutya.

Ukugweba izakhamzimba ngokusekwe kwiikhalori abazinikezelayo yindlela elula kakhulu.

Gcina ukhumbula ukuba i-fructose ineziphumo ezibi kuphela xa ityiwa kakhulu. Iswekile kunye neelekese yeyona mithombo mikhulu yokutya.

Musa ukudimazeka ukuba utye iziqhamo ezininzi. Ngelixa ziqulathe i-fructose, zikwacebile kwifayibha, emanzini kwaye zibonelela ngokumelana nokuhlafuna okubalulekileyo, okuthomalalisa imiphumo emibi ye-fructose.

Nangona i-fructose kunye ne-glucose zibonelela ngenani elifanayo leekhalori, i-fructose ineziphumo ezibi kakhulu kwiihomoni, ukutya kunye nempilo yokutya emzimbeni.

2. Iziphumo zeThermic zokutya

Ukutya okwahlukileyo kuhamba ngeendlela ezahlukeneyo zemetabolism.

Ezinye zeendlela zisebenza ngakumbi kunezinye.

Eyona ndlela isebenza kakuhle yokufumana ukutya, amandla okutya asetyenziselwa umsebenzi kwaye kuncinci okutshatyalaliswa njengobushushu.

Iindlela ze-metabolic zeprotheyini azisebenzi kakuhle kunendlela ye-metabolic ye-carbs kunye namafutha.

Iiprotheyini zineekhalori ezi-4 kwigram nganye, kodwa inxalenye enkulu yezi proteni khalori ilahlekile njengobushushu xa idityaniswa ngumzimba.

Isiphumo sokutya sokutya yimilinganiselo yendlela ukutya okungafaniyo okwenyusa ngayo inkcitho yamandla, ngenxa yamandla afunekayo ukwetyisa, ukufunxa kunye nokucola izondlo.

Nasi isiphumo se-thermic se-macronutrients ezahlukeneyo ():

• Amafutha: 2–3%
• IiCarbs: 6–8%
• Iprotheni: 25–30%

Imithombo iyahluka ngokwamanani ngqo, kodwa kuyacaca ukuba iiprotein zifuna amandla amaninzi ngakumbi ukuze zihlaziye kunamafutha kunye neecarbs ().

Ukuba uhamba nefuthe le-thermic ye-25% yeprotheni kunye ne-2% kumanqatha, oku kuya kuthetha ukuba iikhalori ezili-100 zeprotheyini ziya kuphela njengeekhalori ezingama-75, ngelixa iikhalori ezili-100 zamafutha ziya kuphela njengee-98 calories.

Uphononongo lubonisa ukuba ukutya okuneprotein ephezulu kukonyusa imetabolism nge-80-100 calories ngosuku, xa kuthelekiswa nezidlo ezisezantsi zeprotheyini (,).

Ukubeka ngokulula, ukutya okuneprotein ephezulu kunenzuzo yemetabolic.

Iiproteni khalori zincinci ukutyeba kuneekhalori ezivela kwiikhabhobholi kunye namanqatha, kuba iprotein ithatha amandla ngakumbi ukwenza imetabolism Ukutya okuphela kukwafuna amandla ngakumbi ekucoleni kunokutya okucwangcisiweyo.

3. Iprotein ibulala ukutya kwaye ikwenze utye iiKhalori ezimbalwa

Ibali leprotheni alipheli ngokunyuka kwemetabolism.

Ikwakhokelela ekunciphiseni ukutya, okwenza ukuba utye iikhalori ezimbalwa ngokuzenzekelayo.

Izifundo zibonisa ukuba iprotein yeyona macronutrient yokuzalisa (,).

Ukuba ukwandisa iprotheni yakho yokutya, uqala ukunciphisa umzimba ngaphandle kokubala iikhalori okanye ukulawula iinxalenye. Iiproteni zibeka ukulahleka kwamafutha kwi-autopilot (,).

Kwisifundo esinye, abantu abaye bonyusa iprotheyini yabo yokutya ukuya kwi-30% yeekhalori, ngokuzenzekelayo baqala ukutya ii-calories ezingama-441 ezimbalwa ngosuku kwaye baphulukana neekhilogram ezili-11 (4.9 kg) kwiiveki ezili-12 ().

Ukuba awufuni ukuya ekutyeni kodwa umane uphe isikali se-metabolic endaweni yakho, ukongeza iproteni ngakumbi ekutyeni kwakho kunokuba yeyona ndlela ilula kwaye imnandi kakhulu yokubangela ukunciphisa umzimba ngokuzenzekelayo.

Kucace gca ukuba xa kufikwa kwimetabolism kunye nommiselo wokutya, ikhalori yeprotein ayifani nekhalori evela kwiikhabhohdi okanye ngamafutha.

Ukunyuka kweprotein kungakhokelela ekunciphiseni ukutya kwaye kubangele ukunciphisa umzimba ngokuzenzekelayo ngaphandle kwesidingo sokubala ikhalori okanye ulawulo lwesahlulo.

4. Isalathiso Satiety

Ukutya okwahlukileyo kuneziphumo ezahlukileyo kwisatiety. Oku kuthetha ukuba okunye ukutya kuya kukunika ukuziva ukhulu.

Kwakhona kulula kakhulu ukutya kakhulu kwezinye ukutya kunabanye.

Umzekelo, kunokuba lula kakhulu ukutya iikhalori ezingama-500 okanye ngaphezulu kwe-ayisikhrim, ngelixa kuya kufuneka uzinyanzele ukuzityisa ukutya iikhalori ezingama-500 zamaqanda okanye i-broccoli.

Lo ngumzekelo ophambili wendlela ukhetho lokutya olwenzayo lunokuba nefuthe elikhulu kwiikhalori ezipheleleyo ogqiba ukuzisebenzisa.

Zininzi izinto ezichaza ixabiso lesatiety lokutya okwahlukeneyo, okulinganiswa kwisikali esibizwa ngokuba sisalathiso satiety index ().

Isalathiso satiety ngumlinganiso wesakhono sokutya ukunciphisa indlala, ukonyusa iimvakalelo zokugcwala kunye nokunciphisa ukutya kwekhalori kwiiyure ezimbalwa ezizayo.

Ukuba utya ukutya okuphantsi kwisalathiso satiety, uya kulamba kwaye uphele usitya kakhulu. Ukuba ukhetha ukutya okuphezulu kwisalathiso satiety, uya kugqiba ukutya kancinci kwaye unciphise umzimba.

Imizekelo yokutya okuphezulu kwisalathiso satiety iitapile ezibilisiweyo, inyama yenkomo, amaqanda, iimbotyi kunye neziqhamo. Ukutya okusezantsi kwisalathiso kubandakanya iidonati kunye neekeyiki.

Ngokucacileyo, nokuba ukhetha okanye ungakhethi ukutya okugcwalisayo kuya kuba nefuthe elikhulu kumandla akho amandla kwixesha elide.

Ukutya okwahlukileyo kunefuthe lokwahlutha kunye nokuba zingaphi iikhalori ogqiba ukuzitya kwizidlo ezilandelayo. Oku kulinganiswa kwisikali esibizwa ngokuba sisalathiso satiety.

5. Izidlo ezisezantsi zeCarb zikhokelela kuthintelo oluzenzekelayo lweCalorie

Ukusukela ngonyaka we-2002, ngaphezulu kwe-20 yezilingo ezilawulwa ngokungahleliwe ziye zathelekisa ukutya okunamafutha asezantsi kunye nokutya okunamafutha aphantsi.

Iziphumo zihlala zibonisa ukuba ukutya okune-carb ephantsi kukhokelela ekunciphiseni ubunzima kunokutya okunamafutha asezantsi, amaxesha ngamaxesha ama-2-3.

Esinye sezizathu eziphambili zoku kukuba ukutya okuncinci kwe-carb kukhokelela ekunciphiseni ukutya. Abantu baqala ukutya iikhalori ezimbalwa ngaphandle kokuzama (, 17).

Kodwa nangona iikhalori zifaniswa phakathi kwamaqela, amaqela asezantsi e-carb ahlala ephulukana nobunzima, nangona ingahlali ifikelela kubalo lwezibalo (, 19,).

Esona sizathu soku kukuba oku kukutya okunee-carb ezisezantsi kunokubangela ukulahleka kwamanzi. Ukuqunjelwa okugqithisileyo kudla ngokuhamba kwiveki yokuqala okanye ezimbini ().

Ngaphezu koko, ukutya okune-carb ephantsi kudla ngokubandakanya iiprotheyini ezininzi kunokutya okunamafutha asezantsi. Iprotein ithatha amandla ukwenza imetabolism kwaye umzimba uchitha amandla ukuguqula iprotein ibe yiglucose ().

Ukutya okune-carb ephantsi kuhlala kukhokelela ekulahlekelweni bubunzima ngaphezu kokutya okunamafutha asezantsi, nokuba iikhalori ziyahambelana phakathi kwamaqela.

6. Isalathiso seGlycemic Index

Zininzi iimpikiswano kwicandelo lesondlo kwaye iingcali azivumelani ngezinto ezininzi.

Kodwa enye yezinto ezimbalwa phantse wonke umntu avumelana ngazo kukuba ii-carbs ezicokisekileyo zimbi.

Oku kubandakanya iswekile eyongeziweyo njenge-sucrose kunye nesiraphu yengqolowa ene-high-fructose, kunye neemveliso zokutya okusulungekileyo ezinjengesonka esimhlophe.

Iicarbohydrate ezihlaziyiweyo zihlala ziphantsi kwifayibha kwaye ziyagaywa kwaye zifunxwe ngokukhawuleza, zikhokelele kwi spikes ezikhawulezayo kwiswekile yegazi. Banesalathiso esiphezulu se-glycemic (GI), elingumlinganiso wokutya okukhawulezayo ukukhulisa iswekile yegazi.

Xa usitya ukutya okonyula iswekile yegazi ngokukhawuleza, kuye kukhokelele kwingozi yeswekile yegazi kwiiyure ezimbalwa kamva. Xa oko kusenzeka, ufumana iminqweno yokutya okune-carb.

Oku kwaziwa ngokuba yi "coaster roller coaster".

Olunye uphononongo lwalunike abantu i-milkshakes efanayo kuyo yonke into ngaphandle kokuba enye yayine-GI ephezulu kwaye enye iphantsi-GI carbs. Ubisi lwe-GI oluphezulu lwe-GI lubangele indlala kunye neminqweno xa kuthelekiswa ne-low-GI shake ().

Olunye uphononongo lufumanise ukuba amakhwenkwe akwishumi elivisayo atya i-81% ngaphezulu kweekhalori ngexesha lesidlo se-GI ephezulu xa kuthelekiswa nesidlo esisezantsi se-GI ().

Ke ngoko, isantya apho iikhalori ze-carb zibetha khona kwinkqubo zinokuba nefuthe elibonakalayo kumandla abo okubangela ukutya kakhulu kunye nokuzuza ubunzima.

Ukuba unokutya okuphezulu kwe-carb, kubalulekile ukuba ukhethe yonke imithombo ye-carb engagqitywanga ene-fiber. Ifayibha inokunciphisa isantya apho iswekile ingena khona kwinkqubo yakho (,).

Izifundo zihlala zibonisa ukuba abantu abatya okona kutya kuphezulu kwe-GI basemngciphekweni omkhulu wokuba batyebe kwaye babe neswekile. Kungenxa yokuba ayizizo zonke iikhalori ze-carb ezenziwe ngokulinganayo (,).

Izifundo zibonisa ukuba ii-carbohydrate ezihlaziyiweyo zikhokelela kwiipiki ezikhawulezayo nezikhulu kwiswekile yegazi, ekhokelela kwiminqweno kunye nokwanda kokutya.

Umgca osezantsi

Imithombo eyahlukeneyo yeekhalori inokuba nefuthe elikhulu kwindlala, iihomoni, inkcitho yamandla kunye nemimandla yobuchopho elawula ukutya.

Nangona iikhalori zibalulekile, ukuzibala nokuba nokuzazi kakuhle akuyomfuneko ukuba unciphise umzimba.

Kwiimeko ezininzi, utshintsho olulula ekukhetheni ukutya lunokukhokelela kwiziphumo ezifanayo okanye ezingcono kunokuthintela ukutya kwakho ikhalori.