Iigrafu ezi-7 eziBonisa ukubala kweekhalori

Umxholo

• 1. Ubunzima bomzimba bonyuka ngokutya ikhalori
• 2. Ukunyuka kwe-BMI kukutya ikhalori
• 3. Ukusetyenziswa kwazo zonke ii-macronutrients kuye kwanda
• 4. Ukutya okunamafutha amancinci kunye nokutya okunamafutha aphezulu kukhokelela ekunciphiseni ubunzima obulinganayo
• 5. Ukwehla kobunzima kuyafana kwizidlo ezahlukeneyo
• 6. Ukubala iikhalori kunceda ukunciphisa umzimba
• 7. Amanqanaba omsebenzi ehlile
• Umgca wezantsi

Amanqanaba okutyeba kakhulu anyukile kumashumi eminyaka akutshanje.

Ngo-2012, ngaphezulu kwama-66% abantu base-US babenokutyeba kakhulu okanye ukutyeba kakhulu).

Ngelixa ii-macronutrients, iintlobo zokutya, kunye nezinye izinto zinokudlala indima, ukungalingani kwamandla kuhlala kunegalelo elikhulu (,,).

Ukuba utya iikhalori ezininzi kunokuba ufuna amandla, ukuzuza ubunzima kunokubangela.

Nazi iigrafu ezi-7 ezibonisa ukuba iikhalori zibalulekile.

1. Ubunzima bomzimba bonyuka ngokutya ikhalori

Umthombo: Swinburn B, okqhubekayo. . Ijenali yaseMelika yoNyango lweKlinikhi, 2009.

Olu phononongo luvavanye utshintsho kwindlela ethathwa ngayo ikhalori kunye nobunzima bomzimba ukusuka ku-1970 ukuya ku-2000. ).

Abaphandi bafumanise ukuba utshintsho kumndilili wobunzima lilingana phantse nokunyuka kwekhalori.

Uphononongo lubonise ukuba abantwana ngoku badla ii-calories ezingama-350 ezongezelelweyo ngosuku, ngelixa abantu abadala badla iikhalori ezingama-500 ezongezelelweyo ngosuku.

2. Ukunyuka kwe-BMI kukutya ikhalori

Imithombo: Ogden CL, okqhubekayo. . ISebe lezeMpilo kunye neNkonzo zoLuntu, amaZiko oLawulo lweNtsholongwane kunye noThintelo, iZiko leLizwe lezibalo zezeMpilo, 2004.

Isalathiso sobunzima bomzimba (BMI) silinganisela umlinganiso wobude ukuya kubunzima. Inokuba sisalathiso sokutyeba kakhulu kunye nomngcipheko wesifo (,).

Kule minyaka ingama-50 idlulileyo, umndilili we-BMI unyuke ngamanqaku ama-3, ukusuka kuma-25 ukuya kwangama-28 ().

Phakathi kwabantu abadala base-US, nganye ikhalori ye-100 yokunyuka kokutya kwemihla ngemihla kunxulunyaniswa nokunyuka kwenqaku le-0.62 kumndilili we-BMI (9).

Njengoko ubona kwigrafu, oku kunyuka kwe-BMI kulungelelanisa phantse ngokuchanekileyo ukunyuka kokutya kwekhalori.

3. Ukusetyenziswa kwazo zonke ii-macronutrients kuye kwanda

Umthombo: IFord ES, et al. . Ijenali yaseMelika yoNyango lweKlinikhi, 2013.

Abanye abantu bakholelwa ukuba ii-carbs zikhokelela ekuzuzeni ubunzima, ngelixa abanye becinga ukuba amanqatha ngoyena nobangela.

Idatha evela kuPhando lweSizwe lwezeMpilo kunye noVavanyo lweZondlo iphakamisa ukuba ipesenti yeekhalori ezivela kwii-macronutrients-carbs, protein, kunye namafutha-zihlala zihlala zihleli kule minyaka idlulileyo ().

Njengepesenti yeekhalori, ukutya kwe-carb kuye kwanda kancinci, ngelixa ukutya kwamafutha kunciphile. Nangona kunjalo, inani elipheleleyo lokuthathwa kwazo zontathu ii-macronutrients zikhuphukile.

4. Ukutya okunamafutha amancinci kunye nokutya okunamafutha aphezulu kukhokelela ekunciphiseni ubunzima obulinganayo

Umthombo: ILuscombe-Marsh ND, et al. . Ijenali yaseMelika yoNyango lweKlinikhi, 2005.

Abanye abaphandi bathi ukutya okuncinci kwe-carb kunokwenzeka ukuba kwandise imetabolism kunezinye izidlo (,).

Uphando lubonakalisile ukutya okuncinci kwe-carb kunokusebenza ukunciphisa umzimba kunye nokubonelela ngezibonelelo ezininzi zempilo. Nangona kunjalo, esona sizathu siphambili sokubangela ukwehla kobunzima kukunciphisa ikhalori.

Olunye uphononongo luthelekise ukutya okunamafutha asezantsi kunye nokutya okunamafutha aphezulu kwiiveki ezili-12 zesithintelo sekhalori. Zonke izicwangciso zokutya zithintele iikhalori nge-30%.

Njengoko igrafu ibonisa, kwakungekho mahluko ubalulekileyo phakathi kwezidlo ezimbini xa iikhalori zazilawulwa ngokungqongqo.

Ngapha koko, uninzi lolunye uphononongo olulawule iikhalori lubonile ukuba ukunciphisa umzimba kuyafana kuzo zombini i-carb ephantsi kunye nokutya okunamafutha asezantsi.

Oko kwathiwa, xa abantu bevunyelwe ukuba batye bade bazive bahluthi, bahlala belahlekelwa ngamanqatha amaninzi kukutya okune-carb esezantsi kakhulu, njengoko ukutya kunciphisa ukutya.

5. Ukwehla kobunzima kuyafana kwizidlo ezahlukeneyo

Umthombo: Iingxowa FM, et al. . Ijenali eNtsha yaseNgilani yoNyango, 2009.

Olu phononongo luvavanye ukutya okwahlukileyo kweekhalori ezine ngaphezulu kweminyaka emi-2 kwaye kwaqinisekisa olunye lophando olungentla ().

Onke amaqela alahle iiphawundi eziyi-7.9-8.6 (3.6-3.9 kgs). Abaphandi abafumananga mahluko kumjikelezo wesinqe phakathi kwamaqela.

Into enomdla kukuba, uphononongo lufumanise ukuba akukho mahluko ekulahlekeni kobunzima xa ii-carbs zisusela kwi-35-65% yekhalori iyonke.

Olu pho nonongo lubonisa izibonelelo zokutya okuncitshisiweyo kweekhalori ekulahlekeni kwesisindo, kungakhathaliseki ukuba ukutya kwe-macronutrient break.

6. Ukubala iikhalori kunceda ukunciphisa umzimba

Umthombo: Ukukhathalela RA, et al. Ukutya, 2008.

Ukunciphisa umzimba, iingcali ezininzi zincomela ukutya ii-calories ezimbalwa ezingama-500 kunokuba ufuna.

Olu phononongo lungentla lujonge ukuba ukubala iikhalori kuncede abantu banciphise ubunzima bomzimba ().

Njengoko ubona kwigrafu, bekukho unxibelelwano olomeleleyo phakathi kwenani leentsuku zabathathi-nxaxheba abalandela ukutya ikhalori kunye nenani lobunzima abaphulukene nalo.

Xa kuthelekiswa nabo bangakhange bahoye ngqo iikhalori, abo balandelela ukutya kwabo ikhalori baphulukana nobunzima obungama-400% ngaphezulu.

Oku kubonisa izibonelelo zokujonga ilori yakho oyityayo. Ukuqaqanjiswa kwemikhwa yakho yokutya kunye nokutya ikhalori kuchaphazela ukwehla kobunzima bexesha elide.

7. Amanqanaba omsebenzi ehlile

Umthombo: U-Levine J, et al. I-Arteriosclerosis, iTrombosis, kunye neViology Biology, 2006.

Ngokudibanisa nokunyuka kwekhalori, ubungqina bubonisa ukuba abantu abanamandla kangako kunangaphambili, ngokomndilili (,).

Oku kudala umsantsa wamandla, eli ligama elibhekisa kumahluko phakathi kwenani leekhalori ozisebenzisayo notshisayo.

Kukho ubungqina bokuba, xa iyonke, abantu abanokutyeba kakhulu banokusebenza kancinci kunabo bangenakutyeba.

Oku akusebenzi kuphela kwimithambo esesikweni kodwa nakwizinto ezingenzi mthambo njengokuma. Olunye uphononongo lufumanise ukuba abantu ababhityileyo bame malunga nemizuzu eli-152 ngaphezulu suku ngalunye kunabantu abatyebe kakhulu ().

Abaphandi bagqiba kwelokuba ukuba abo banokutyeba kakhulu banokulingana amanqanaba emisebenzi yeqela elingatyebanga, banokutshisa ii-calories ezingama-350 ezongezelelweyo ngosuku.

Olu kunye nolunye uphononongo lubonisa ukuba ukuncitshiswa kwemithambo yomzimba ikwangumqhubi ophambili wokufumana ubunzima kunye nokukhuluphala, kunye nokunyuka kwekhalori (,,).

Umgca wezantsi

Ubungqina obukhoyo buxhasa ngamandla umbono wokuba ukutya okuphezulu kweekhalori kungakhokelela ekuzuzeni ubunzima.

Ngelixa okunye ukutya kunokutyeba ngakumbi kunabanye, uphononongo lubonisa ukuba, xa iyonke, ukunciphisa iikhalori kubangela ukwehla kobunzima, ngaphandle kokutya okwenziwayo.

Umzekelo, ukutya okupheleleyo kunokuba neekhalori ezininzi, kodwa zihlala zizalisa. Okwangoku, ukutya okwenziwe kakhulu kulula ukwetyisa, kwaye emva kokutya, kungekudala uza kuziva ulambile kwakhona. Ngale ndlela, kuba lula ukusebenzisa iikhalori ezininzi kunokuba ufuna.

Ngelixa umgangatho wokutya ubalulekile kwimpilo efanelekileyo, ukutya ikhalori iyonke kudlala indima ephambili ekufumaneni nasekunciphiseni ubunzima.