Zingaphi iiKhalori oziTyayo ngokwenene?

Umxholo

• Zingaphi iikhalori ozifunayo?
• Iimpawu ezi-4 zoBuntu ezichaphazela iiMfuno zakho zeCalorie
• Ekuphela kweMithetho emi-3 yokutya ekufuneka uyazi
• Funda ukuba zingaphi iikhalori ezikukutya okuthandayo
• Okona kutya kukutya ...
• Uphengululo lwe

Uzama ukutya ngokufanelekileyo, kodwa inani kwisikali liyaqhubeka linyuka. Ivakala iqhelekile? Ngokophando olwenziwe liZiko leLizwe loLwazi ngezoKutya, amaMelika atya kakhulu kunokuba kufanele. Kubantu abali-1 000 ekwaxoxwa nabo—malunga nesiqingatha sabo bengabafazi—ama-43 ekhulwini abakwazanga nokuthelekelela impendulo kwimibuzo ethi: “Zingaphi ii<em>calories endizityayo?” okanye “Zingaphi ii<em>calories endizityayo?”

"Abafazi abaninzi batya bebaleka," utshilo uBarbara J. Rolls, Ph.D., unjingalwazi wezondlo kwiYunivesithi yasePennsylvania State kunye nombhali Isicwangciso sokutya seVolumetrics. (Bona: Sithini iSicwangciso seDlumetrics Diet kwaye Sisebenza Njani?) Abantu abaninzi abazihoyanga iindawo eziphezulu kwiivenkile zokutyela, emva koko bashiye imibuzo. 'Zingaphi iicalories endizityayo?'

Iindaba ezimnandi zezokuba ukutya kwakho akufuni ukulungiswa ngokupheleleyo. Endaweni yokubala ukutya, yazi nje ukuba zingaphi iikhalori ozifunayo ngosuku. (Eyeleleneyo: Yintoni eNgcono ngokuLahla kobunzima: Ukutya okanye ukuzilolonga?)

Funda kwizisombululo ezibaluleke ngakumbi zokuhlala-ezincinci kunye nempendulo eqinisekileyo Zingaphi iikhalori endizityayo?

Zingaphi iikhalori ozifunayo?

1. Bala i-basal rate metabolic rate (BMR) yakho, inani lamandla otshisa umzimba wakho ngokwenza imisebenzi esisiseko njengokuphefumla nokujikeleza kwegazi.

• Ukuba ungaphantsi kweminyaka engama-30: (0.0621 x ubunzima bakho/2.2 + 2.0357) x 240 = BMR
• Ukuba ungaphezulu kweminyaka engama-30: (0.0342 x ubunzima bakho/2.2 + 3.5377) x 240 = BMR

2. Zoba inqanaba lomsebenzi wakho.

• Unqabile ukwenza umthambo: 1.3
• Ufumana umthambo yonke imihla, kodwa kukhanya ngokubanzi, njengokuhamba okanye ukudlala igalufa: 1.5
• Wenza umthambo onzima kakhulu njengokujikeleza, ukudlala intenetya, kunye nokutyibiliza phantse yonke imihla: 1.7

3. Yandisa inqanaba lomsebenzi wakho ngeBMR yakho. Iyonke yimfuno yakho yekhalori yemihla ngemihla. Ukugcina ubunzima bakho, bambelela kufutshane kangangoko unakho kuloo nombolo.

Iimpawu ezi-4 zoBuntu ezichaphazela iiMfuno zakho zeCalorie

Ukugqiba ukuba "zingaphi iikhalori endizityayo?" kunye nokulinganisa oko kunye nokuba utshisa kangakanani ngokuzilolonga bubugcisa obungaphezulu kunesayensi xa ukwiphulo lokuphulukana neeLB. Kukho izinto ezininzi ezinokuthi zibe nefuthe kwiikhalori eziphikisana neekhalori ngaphandle kwe-equation, kuquka:

1. Uhlobo lomthambo owenzayo. Ukuxhathisa kunye noqeqesho lwexeshana kuya kutshisa iikhalori ezininzi emva kokuba uyekile ukwenza umthambo xa kuthelekiswa noqeqesho lwendabuko lwe-aerobic. (Idibeneyo: Zingaphi iikhalori eziqubha ukuDada?)
2. Uhlobo lokutya okutyayo. Ukutya okuneproteni ephezulu kutshisa iikhalori ezininzi, njengoko iiprotein zithatha umzamo omkhulu kumzimba wakho wokugaya kunye nokwetyisa umzimba.
3. Ungakanani ubunzima okufuneka ulahlekelwe. Ukwenza lula, usebenzisa ubunzima bomzimba wakho bubonke ukubala iBMR yakho endaweni yobunzima bomzimba wakho obhityileyo (obubunzima bomzimba wakho bubonke kuthatyathwe amafutha omzimba wakho). Ngenxa yale ngcinga, ukuba ufuna ukulahlekelwa iikhilogram ezingama-25 okanye ngaphezulu ukuze ufikelele kubunzima bomgomo wakho, ke iimfuno zakho zekhalori ezipheleleyo, esizibalileyo ngasentla, mhlawumbi ziphezulu kakhulu. Oku kungenxa yokuba siye saphatha iimfuno zekhalori zamafutha omzimba ngokufanayo nezicubu ezibhityileyo (imisipha, amathambo, kunye namalungu), kodwa eneneni, amanqatha omzimba wakho anesidingo esisezantsi kakhulu sekhalori (kufutshane ne-zero). Funda indlela yokuhlengahlengisa oku kungezantsi.
4. Imetabolism yakho. Nayiphi na iequation eqikelela iimfuno zakho zekhalori yile: uqikelelo. Zonke zisekwe kwi-avareji, kwaye njengoko watshoyo umama, awukho avareji. Sukuthatha amanani owavelisayo emva kokufunda eli nqaku njengevangeli, kodwa wasebenzise njengendawo yokuqala ukugqiba Zingaphi iikhalori endizityayo-kwaye kufuneka ndizitye? zibeke kuvavanyo, kwaye uhlengahlengise ukusuka apho. (Idibeneyo: 8 Iindlela zokuVuselela iMetabolism yakho)

Eyona nto ibaluleke kakhulu, gcinani engqondweni ukuba isikali ayisiyiyo yonke into. Enye yeendlela ezilungileyo zokwenza inguqu kwezempilo ekugqibeleni kukuxabisa uloyiso olungalinganiyo. Ngaba imikhwa yakho emitsha esempilweni ikunika amandla ngakumbi okanye ukwetyisa okungcono? Ngaba ulala kamnandi ngakumbi? Ngaba iimpahla zakho zilingana ngcono kwaye uziva uzithembile? Ezi zinto ziya kukunceda ukuba uqhubeke nokutya kakuhle kwaye uhlale usebenza ixesha elide, oku kuthetha ukuba awuzukuncipha nje, kodwa uya kuwugcina.

Ekuphela kweMithetho emi-3 yokutya ekufuneka uyazi

1. Yitya Ngakumbi...

• Iziqhamo kunye nemifuno.
• Ubisi olunamafutha asezantsi: Uphando lubonisa ukuba i-calcium kubisi olunotyi, itshizi kunye neyogathi inokunceda umzimba wakho utshise amanqatha.
• Ukutya okuziinkozo konke-zizityebi kwifayibha kwaye zizaliswa ngakumbi kuneenkozo ezicoliweyo. Zama i-oatmeal okanye isonka esipheleleyo kunye neegram ezimbini zefayibha kwisilayi ngasinye.
• Iprotheni eyondeleyo: Yetyiswa kancinci, ke ihlala esiswini sakho ixesha elide. Ukhetho olufanelekileyo: Inyama yengulube ethambileyo, i-halibut yePacific eyosiweyo, inkukhu engenasikhumba, kunye nebele le-turkey.
• Isaladi kunye nesuphu esekwe kumhluzi: Qalisa ukutya kwakho ngevolumu ephezulu, ukutya okunekhalori esezantsi njengesuphu yemifuno kwaye uya kutya kancinci xa uwonke. (I-Psst ... ezi zintlanu zokupheka ziya kutshintsha indlela yokwenza isobho!)
• Iimbotyi kunye nemidumba: Phosa ezinye iimbotyi ezimnyama okanye amantshontsho kwisaladi yakho kwisidlo sasemini. Baziqhayisa ngokudibanisa okungafaniyo nefayibha ukukugcwalisa kunye neeproteni zokugcina wanelisekile.

Yitya kancinci ...

• Iisiriyeli eziswiti kunye neyogathi: Isikhongozeli esi-6 seoyunci eneziqhamo kwiipakethe ezisezantsi ngaphezulu kweepunipuni ezimbini zeswekile-ngaphezulu kwekhulu leekhalori.
• IiCarbs ezimhlophe ezifana nesonka, ipasta kunye nerayisi: Zineekhalori ezingenanto kunye nefayibha encinci.
• "Ukutya okungeyonyani" njengamaqebengwane erayisi: Ziyasilela kunencasa kangangokuba ekugqibeleni uzitya kakhulu kuba ungaziva wanelisekile. (Idibeneyo: 6 Ukutya okuPhuculweyo kwe-Ultra mhlawumbi unakho kwindlu yakho ngoku)
• I-snacks enetyuwa okanye eqhotsiweyo: Ayilayishwanga kuphela ngamafutha agcweleyo entliziyweni, oku kutya kukwamema i-munching engenangqondo.

3. Yitya ixesha elincinci ...

• Iziselo ezineswekile ezinje ngesoda kunye neti ye-iced: Ukusela ithini enye yesoda ngosuku kulingana neekhalori ezili-150- kunye neepawundi ezili-15 ezongezelelweyo ngonyaka. (Zama oku kuselwayo okunempilo ukuze uphule umkhwa wakho wesoda.)
• I-Bagels, iimuffins, iikeyiki, kunye neekuki: I-avareji ye-deli bagel inkulu kakhulu kangangokuba ibalwa njengezonka ezine zesonka.
• Iicondiments ezineCalorie: Ibhotolo kunye nemayo ziqulathe ngaphezu kwe-100 calories ngecephe ngalinye. Tshintshela kwi-mayo elula (okanye sebenzisa i-mustard endaweni yoko) kwaye usebenzise oku kusasazeka kancinci.

Funda ukuba zingaphi iikhalori ezikukutya okuthandayo

Iikhalori ezili-100:

• I-18 yamandongomane agcadiweyo
• 4 Ukuncanywa kukaHershey
• I-ounce yeglasi ye-orange juice
• I-18 Rold Gold Tiny Twists zi-pretzels
• Iikomityi ezi-3 zeepopcorn ezi-moya
• I-1 ounce itshizi yomtya

Iikhalori ezingama-250:

• I-ounce ezi-6 ibhatata ebhakwe ngeepunipoyi ezi-3 zokhilimu omuncu kunye nepunipoon eyi-1 yeetshipu ezicoliweyo
• 1 Iifrigi ezincinci zaseFransi zikaMcDonald (Kaninzi: Eyona miyalelo yokutya okuKhawulezayo yokutya kwasekuseni)
• 1 indebe I-Cheerios kunye ne-1 indebe esisikiweyo i-strawberries kwii-ounces eziyi-8 okanye ubisi lwe-soy olungenashukela
• I-1/2 indebe ye-hummus kunye ne-12 yeminqathe yabantwana
• Isilayi esi-1 sePizza Hut ephakathi ephoswe ngesandla isimbo sepepperoni
• 1 indebe Haagen-Dazs Orchard Peach sorbet

Iikhalori ezingama-400

• 1 Taco Bell Beef Chalupa Supreme
• I-1 yokukhonza (ii-ounces ezili-9) i-macaroni ka-Amy kunye netshizi
• 1 Isaladi yenkukhu yaseWendy kaKesare kunye necroutons kunye nokunxiba kukaKesare
• I-1 Subway 6-intshi ye-turkey yebele isangweji kwi-wheat roll kunye ne-turkey, i-Swiss cheese, i-lettuce, i-tomato, i-anyanisi, kunye ne-1 icephe le-mayonnaise yokukhanya.
• Iipancake ezi-3 ezineesipuni zemephu yesiraphu kunye ne-1/2 yekomityi yeblueberries entsha (Njengama-pancake? Zama le recipe ene-protein!)
• 1 I-Starbucks Grande Mocha Frappuccino (akukho cream cream)
• 1 indebe yespaghetti kunye ne-1/2 indebe ye-marinara sauce
• I-4-ounce iqhekeza le-cheesecake kunye neepunipoyi ezi-3 zekhilimu

Okona kutya kukutya ...

... xa ulambile

Ukutya okune-fiber eninzi kuyanelisa kwaye kukugcwalise:

• Tabouli (5g fiber, 160 calories nge 1/2 indebe)
• I-Brokholi (5.1g ifayibha, iikhalori ezingama-55 ngekomityi enye, iphekwe)
• Iiraspberries (i-8g fiber, ii-calories ezingama-64 ngekomityi nganye)
• I-Artichokes (i-6.5g fiber, i-60 calories kwi-artichoke nganye)

... ukunyanga i-carb, amafutha, kunye neminqweno eswiti

• Ikeyiki yokutya ye-Angel (i-0.15g yamafutha, i-128 yeekhalori kwisilayi ngasinye) kunye nemango esitsha esikiweyo
• Umzala (0.25g amafutha, 176 calories ngekomityi nganye, ephekiweyo)
• I-Veggie burger (i-3.5g yeoyile, i-90 ukuya kwi-100 yeekhalori nge-Boca okanye i-Gardenburger)
• Iibhatata ezimnandi eziphakathi (i-0.15g yeoyile, iikhalori ezili-103)

...phambi kwesidlo sangokuhlwa

Qala ngezi zinto, kwaye uza kutya isidlo esincinci-kodwa uzive uhluthi:

• Ierberberries (iikhalori ezingama-46 ngekomityi nganye)
• IGazpacho (46 iikhalori ngekomityi)
• Isaladi yomntwana wesipinatshi eneekomityi ezimbini zomntwana isipinatshi kunye neepunipoyi ezimbini zokunxiba (iikhalori ezingama-36)
• I-5 ukuya kwi-10 iminqathe yabantwana eneepunipoli ezi-2 ze-yogurt ye-yogurt dip (iikhalori ezili-109)

Imithombo:

• Keith-Thomas Ayoob, u-R.D., unjingalwazi oncedisayo wezondlo eAlbert Einstein College of Medicine eNew York kunye nombhali we Ukutya kukaMalume uSam
• UJoanne L. Slavin, Ph.D., unjingalwazi wezondlo kwiYunivesithi yaseMinnesota eMinneapolis
• ULisa R. Young, Ph.D., R.D., umbhali we UMxeleli weSahlulo

Uphengululo lwe