Ubuninzi beCalorie -Ukuphulukana kanjani nobunzimaUkutya ukutya okuninzi

Umxholo

• Yintoni ubunzima bekhalori?
• Ubuninzi bekhalori bubuchaphazela njani ubunzima?
• Ukutya okunesisindo esiphantsi sekhalori kunokuyiphucula impilo
• Ukutya okunesisindo esiphantsi sekhalori
• Ukutya okuxineneyo okuphezulu kweekhalori ukunciphisa
• Umgca wezantsi

Ubuninzi bekhalori buchaza inani leekhalori kwivolumu enikiweyo okanye ubunzima bokutya.

Ukuqonda ukuba isebenza njani kunokukunceda ukunciphisa umzimba kunye nokuphucula indlela otya ngayo ().

Ngaphezulu, ukugxila kukutya okune-calorie ephantsi kukuvumela ukuba utye umthamo omkhulu wokutya ngelixa unciphisa iikhalori (,,).

Oku kunokuba nezibonelelo ezininzi zempilo, kubandakanya ukonyuka kokutya kunye nokunciphisa umzimba.

Eli nqaku lichaza yonke into oyifunayo malunga nokuxinana kweekhalori.

Yintoni ubunzima bekhalori?

Ubuninzi bekhalori ngumlinganiso womxholo wekhalori wokutya ngokunxulumene nobunzima okanye umthamo.

Kukwabizwa ngokuba kukuxinana kwamandla kwaye kudla ngokulinganiswa njengeekhalori ngokwe-ounces ezi-3.5 (100 grams) zokutya.

Ukukhetha ukutya okunesisindo esiphantsi sekhalori kunokunceda ukunciphisa umzimba. Ikwenza utye ngokuzenzekelayo iikhalori ezimbalwa ngelixa usitya ukutya okukhulu kunye nokuzalisa iinxalenye (, 6).

Indlela elula yokuqonda oku kukucinga ipleyiti epheleleyo yokutya. Iikhalori ezimbalwa ezityiweyo ziqulathe, ukuthoba ubungakanani bekhalori besidlo.

Imifuno eneekhalori ezingama-30 kwigrama ezili-100 inesisindo esiphantsi seekhalori, ngelixa itshokholethi eneekhalori ezingama-550 ngeegram ezili-100 inesisindo sekhalori ephezulu kakhulu.

Nangona uxinano lwekhalori lunokwaziwa kancinci kunezinye iikhonsepthi zolawulo lobunzima njengokubala kweekhalori, ukukhetha ukutya okusekwe kulo manyathelo kunokuba lula kwaye kube nempumelelo ().

Umzekelo, ukuseka ukutya kwakho kukutya okune-calorie ephantsi kunokukhawulelana nokutya okunempilo okunesondlo.

Ingakucoca ngokukhawuleza ukutya kwakho, isuse uninzi lwekhalori-eshinyeneyo, ukutya okucutshungulwayo okungenampilo kwaye kulula ukutyiwa.

"Ubuninzi bekhalori" kubhekiswa kwinani leekhalori ubunzima bomzimba okanye umthamo wokutya. Yindlela elula kakhulu, esebenzayo yokuphucula indlela otya ngayo.

Ubuninzi bekhalori bubuchaphazela njani ubunzima?

Ukutya iikhalori ezininzi yeyona nto iphambili ekuzuzeni ubunzima (8,).

Izifundo ezininzi zibonise ukuba abantu abatya ukutya okunesisindo esiphantsi seekhalori nabo batya iikhalori ezimbalwa ngosuku. Oku kunxulunyaniswa nobunzima obuphantsi bomzimba, isalathiso sobunzima bomzimba (BMI), kunye nomjikelezo wesinqe (,).

Ngokunjalo, uphononongo lubonisa ukuba abo ukutya kwabo kubandakanya ikakhulu ukutya okune-calorie ephezulu banomngcipheko okhulayo wokufumana ubunzima kunye nokutyeba kakhulu (,).

Ubuninzi bekhalori buchaphazela nendlala.

Ukutya okunesisindo esisezantsi sekhalori kuhlala kunikezela ngamafutha amancinci kunye namanzi kunye nefayibha. Oku kulungele ukukwenza uzive ugcwele kwaye unciphise ukutya kwekhalori yakho yemihla ngemihla ().

Ngokuchasene noko, ukutya okuninzi okune-calorie kucutshungulwe kakhulu kwaye kunencasa kakhulu, okwenza ukuba kube lula ukutya kakhulu.

Uphando lubonisa ukuba ukutya okugcweleyo kuxelela ingqondo yakho ukuba iyeke ukutya, ngelixa isiphumo silibaziseka xa usitya ukutya okucutshungulweyo (,).

Kwisifundo esinye, abathathi-nxaxheba batya iipesenti ezingama-56 zeekhalori xa bebonelelwa ngesidlo esine-eneji ephezulu, xa kuthelekiswa namandla asezantsi-oxinano ().

Olunye uphononongo luthelekise ukutya kwekhalori kwizidlo ezixineneyo kunye nezincinci ezihambelana nokuthamba kunye neemacronutrients.

Abantu batye umndilili we-425 ngaphezulu kweekhalori xa benikwa ukutya okuxineneyo kwekhalori kunokunikwa ubunzima bekhalori enye ().

Uphando ludibanise ukutya kwabantu ukutya okuphezulu kweekhalori kunye nokufumana ubunzima kunye nokukhuluphala. Abo batya ukutya okunesisindo esisezantsi kakhulu badla ngokutya iikhalori ezimbalwa kwaye banobunzima obuphantsi bomzimba.

Ukutya okunesisindo esiphantsi sekhalori kukunceda ukunciphisa umzimba

Ukutya okune-calories ezinesisindo esincinci kunokunceda ukunciphisa umzimba.

Ijolise kukutya okupheleleyo kunye nokunciphisa ukutya kwakho okucutshungulweyo, ngokwendalo kukonyusa ukutya kwakho kweprotein, imifuno kunye neziqhamo.

Konke oku kutya kubonisiwe ukunceda ukunciphisa umzimba ngokunciphisa inani elipheleleyo lekhalori kwisidlo ngasinye okanye ngosuku (,).

Ukutya okune-calorie ephantsi kunokunciphisa indlala kuba isisu sakho sisiva umthamo wokutya okutyileyo kwisidlo.

Isidlo esine-calorie ephantsi sigcwalisa ipleyiti yakho. Oku kunceda isidlo sakho sihlale ixesha elide kwaye kukunyanzela ukuba uhlafune ngakumbi, ukonyusa iimvakalelo zakho zokugcwala ().

Kwisifundo esinye, abathathi-nxaxheba baphulukana ne-avareji yeepawundi ezili-17 (7.7 kg) emva kokuba betshintshele amafutha abo oxinizelelo oluphezulu lweziqhamo kunye nemifuno ephantsi kwekhalori yonyaka omnye ().

Okokugqibela, iziphumo ezivela kuphononongo lokujonga zafumanisa ukuba abantu abadala abatya ukutya okune-calories ezingaphantsi banemilinganiselo ephantsi kakhulu yokujikeleza kwesinqe kunye ne-BMI emva kweminyaka emihlanu ().

Uphando lubonakalisile ukuba ukutya okunesisindo esiphantsi sekhalori kunokuba yindlela elungileyo yokunciphisa umzimba kunye nokuphucula indlela otya ngayo ngokubanzi.

Ukutya okunesisindo esiphantsi sekhalori kunokuyiphucula impilo

Ukutya okunesisindo esiphantsi sekhalori kukunyanzela ukuba uphucule indlela otya ngayo kwaye wenze utshintsho oluninzi.

Zonke ezi nguqu zixhamla impilo yakho yexesha elide, kubandakanya:

• Ukutya okucutshungulweyo okuncinci. Ukutya kwakho okucwangcisiweyo, ukutya okungenampilo kuyancitshiswa.
• Ukutya okunempilo ngakumbi. Uya kutya i-calorie ephantsi, ukutya okunesondlo.
• Iiproteni ezingakumbi. Umgangatho weprotein unokunceda ukunciphisa umzimba kwaye unezinye izibonelelo ezininzi ().
• Izondlo ezingakumbi. Ukutya okunesisindo esiphantsi sekhalori kuyakukhuthaza ukuba utye iziqhamo kunye nemifuno ene-micronutrient- kunye ne-antioxidant.
• Ukunciphisa ukutya kweekhalori. Ukunciphisa ukutya kwakho kwekhalori kunye nokunciphisa umzimba yenye yeendlela ezilungileyo zokuphucula impilo yakho ukuba utyebe kakhulu (,).
• Ukutya okunesondlo, okuzinzileyo. Le ndlela yokutya ikufundisa ukuba ugxile ekutyeni okusempilweni, okuneekhalori eziphantsi ngelixa unganyanzelisi ukuba ukuphelise ngokupheleleyo okunye ukutya okanye ukuphatha ngamanye amaxesha.

Kunye nokukunceda ukunciphisa umzimba, ukutya okunesisindo esisezantsi kunxulunyaniswa nezinye izinto ezininzi zokuphila ngendlela esempilweni.

Ukutya okunesisindo esiphantsi sekhalori

Uninzi lokutya kwendalo lunesisindo esiphantsi kakhulu sekhalori. Oku kubandakanya:

• Imifuno. Uninzi lwemifuno eluhlaza lunesisindo esisezantsi sekhalori kuko konke ukutya kuba ikakhulu zenziwe ngamanzi, ifayibha, kunye nenani elincinci kakhulu leecarbs.
• Inyama nentlanzi. Iiproteni ezijiyileyo njengenkuku, intlanzi emhlophe, kunye neturkey zinobuninzi bekhalori ephantsi, kodwa inyama kunye neentlanzi ezinamanqatha zinokumodareyitha ukuya koxinano oluphezulu.
• Iziqhamo. Ezi zinobuninzi bekhalori ephantsi ngenxa yefayibha ephezulu kunye nomxholo wamanzi. Amaqunube kunye nezinye iziqhamo ezinamanzi zihlala zinobuninzi obusezantsi.
• Ubisi kunye neyogathi. Ubisi olunamafutha ancitshisiweyo kunye neeyogathi ngaphandle kweswekile eyongeziweyo zinobuninzi bekhalori ephantsi kwaye zibonelela ngomthombo olungileyo weprotein.
• Amaqanda. Amaqanda apheleleyo kukutya okuphekwe ziiprotein ezinobungakanani obulinganiselweyo bekhalori, ngakumbi xa zidityaniswe nemifuno.
• Iikhabhayithi ezinesitatshi. Ezinye ii-carbs zesitashi sendalo ezinje ngeetapile, iimbotyi, kunye nezinye iingcambu zemifuno zinobuninzi bekhalori esezantsi. Oku kuyinyani ngokukodwa xa bephekwe, njengoko bazalisa ngamanzi.
• Iziselo ezingenaswekile. Ezi zisiselo, ezinjengamanzi, ikofu, kunye neti, zinobuninzi bekhalori ephantsi kwaye zinokukunceda uhlale ugcwele.

Akukho sizathu sokuphelisa ukutya okunamafutha aphezulu ngokupheleleyo. Gcina ukutya okuphakathi. Ukutya okunempilo okunamafutha amaninzi okunempilo, okufana namandongomane, iiavokhado, kunye neoyile yomnquma, kunokuba negalelo ekuzuzeni ubunzima ukuba uzitya kakhulu.

Uninzi lokutya olungasetyenziswanga kunye nolwemvelo lunesisindo esiphantsi seekhalori. Oku kuyinyani ngokukodwa kwimifuno, iziqhamo, inyama engenamafutha, intlanzi kunye namaqanda.

Ukutya okuxineneyo okuphezulu kweekhalori ukunciphisa

Ukuba ufuna ukuzama le ndlela kwaye useke ukhetho lwakho lokutya kubuninzi bekhalori, kuyakufuneka unciphise ukutya okutya kunye noxinaniso lwekhalori ephezulu, kubandakanya:

• Iilekese kunye neetshiphusi. Iilekese kunye neetshiphusi zihlala zineswekile eninzi kunye namafutha, zibenza ukuba babe zii-calorie-dense kwaye kube lula ukutya kakhulu.
• Amaqebengwana kunye namaqebengwana. Njengeelekese, iikeyiki kunye namaqebengwane zi-dense kakhulu kwaye kulula ukuzitya kakhulu.
• Ukutya okukhawulezayo. Ezi zezinye zezinto zokutya ezixineneyo zekhalori. Izifundo zibonise ukuba i-avareji yokutya okukhawulezayo iphaka ngokujikeleza kabini iikhalori zesidlo esiqhelekileyo, esinempilo ().
• Iioyile. Ngelixa iioyile ezithile, ezinjengekhokhonathi kunye neoyile yomnquma, zisempilweni, zisenexinano oluphezulu kakhulu lweekhalori. Sebenzisa iioyile eziphilileyo ngokumodareyitha.
• Ubisi oluninzi olunamafutha. Ukutya okufana nebhotolo, cream, kunye netshizi kuxinene kakhulu kwiikhalori. Zigqibe ngokumodareyitha.
• Ukutya okunamafutha. Ezinye iinyama ezinamafutha zinobuninzi bekhalori ephezulu kakhulu. Oku kubandakanya ibhekoni, iisoseji, imvana, kunye nokusika inyama yenkomo enamafutha.
• Amantongomane. Njengeminye imithombo enamafutha esempilweni, amandongomane axinene kakhulu. Ngelixa banezibonelelo ezininzi zempilo, kulula ukuba bazityise. Zama ukulinganisa iinxalenye zakho ngaphambi kokuba uzitye.
• Amanqatha aphezulu. Ezinye iisosi kunye nee-condiments, ezinje nge-mayonnaise, i-pesto, kunye ne-ranch yokunxiba, ziphezulu kakhulu kwiikhalori kwaye kufanele ukuba zithintelwe.
• Iziselo ezineswekile. Ezinye i-smoothies kunye ne-milkshakes ezinamafutha apheleleyo ziikhalori ezininzi kwaye kufuneka zithintelwe kangangoko kunokwenzeka.

Ukuba uzama ukunciphisa umzimba, nciphisa ukutya okutya okuninzi kunye nekhalori ephezulu. Olunye uhlobo lokutya okunamafutha aphezulu ngokwendalo lusempilweni kwaye lungatyiwa ngesixa esincinci.

Umgca wezantsi

Ngaphandle kwezidlo ezininzi ezijikelezileyo, isicwangciso sokutya esisekwe kukutya okunesisindo esisezantsi sekhalori yeyona nto inengqiqo kwaye isebenzayo. Kwakhona kulula ukuyiqonda nokuphumeza.

Ngokungafaniyo nokutya okujolise ekungabandakanyi amaqela okutya, ukutya okune-calorie ephantsi kuvumela konke ukutya ngelixa kuguqula ukugxila kukutya okusempilweni.

Kwaye uya kuba nendlala encinci kwaye ube nakho ukutya ukugcwalisa.

Ngokuseka iipesenti ezingama-90 zokutya okutyayo kunye nobuninzi bekhalori ephantsi, unokunciphisa ngokulula ikhalori kwaye unciphise ubunzima ngomzamo omncinci.