Iindlela ezi-5 zokuThintela iiKhalori zinokuba yingozi

Umxholo

• Iimfuno zakho zekhalori, zichaziwe
• 1. Ingayithoba iMetabolism yakho
• 2. Inokubangela ukudinwa kunye nokusilela kweZondlo
• 3. Inganciphisa ukuchuma
• 4. Ingawatya Amathambo Akho
• 5. Inokunciphisa amajoni akho omzimba
• Ungayitya njani inani elifanelekileyo leeCalori
• Umgca osezantsi

Abantu abazama ukunciphisa umzimba badla ngokuthintela inani leekhalori abazityayo.

Nangona kunjalo, ukuthintela iikhalori kakhulu kunokukhokelela kwiingxaki ezahlukeneyo zempilo, kubandakanya ukunciphisa ukuchuma kunye namathambo abuthathaka.

Eli nqaku lichaza iziphumo ezi-5 ezinokuba yingozi kuthintelo lweekhalori kwaye zikuncede ubone intsilelo yekhalori ekulungeleyo.

Iimfuno zakho zekhalori, zichaziwe

Ikhalori ichazwa njengesixa samandla obushushu afunekayo ukuphakamisa ubushushu begrama enye yamanzi nge-1 ° C (1.8 ° F).

Nangona kunjalo, kunokwenzeka ukuba ucinge ngeekhalori njengeyunithi yokulinganisa kwinani lamandla umzimba wakho ufumana kukutya nakwiziselo ozisebenzisayo.

Umzimba wakho ufuna iikhalori ukuze usebenze kwaye uzisebenzise ukugcina iinkqubo ezintathu eziphambili ():

1. Umgangatho we-Basal metabolic rate (BMR): Oku kubhekisa kwinani leekhalori ezifunekayo ukukhawulela imisebenzi yakho esisiseko, kubandakanya ukusebenza kakuhle kwengqondo yakho, izintso, intliziyo, imiphunga kunye nenkqubo yemithambo-luvo.
2. Ukwetyisa: Umzimba wakho usebenzisa inani elithile leekhalori ukugaya kunye nokwenza ukutya okutyayo. Oku kukwabizwa ngokuba sisiphumo sokutya se-thermic (TEF).
3. Umsebenzi womzimba: Oku kubhekisa kwinani leekhalori ezifunekayo ukwenza imisebenzi yakho yemihla ngemihla kunye nokusebenza.

Ngokubanzi, ukutya iikhalori ezininzi kunemfuno zomzimba wakho kuya kubangela ukuba utyebe, ubukhulu becala ngohlobo lwamafutha omzimba. Ukutya iikhalori ezimbalwa kunokuba umzimba wakho ufuna ukukhokelela ekunciphiseni ubunzima (,,).

Lo mqondo wokulinganisela wekhalori, oxhaswa luphando olunzulu lwenzululwazi, yiyo loo nto abantu abafuna ukunciphisa umzimba bahlala bezama ukuthintela ukutya ikhalori (5,,).

Nangona kunjalo, ukuthintela iikhalori kakhulu kunokonakalisa impilo yakho kwezi ndlela zintlanu zilandelayo.

1. Ingayithoba iMetabolism yakho

Ukutya rhoqo iikhalori ezimbalwa kunesidingo somzimba wakho kunokubangela ukuba imetabolism yakho icothe.

Izifundo ezininzi zibonisa ukuba ukutya okuneekhalori ezisezantsi kunokunciphisa inani leekhalori ezitshiswa ngumzimba kangange-23% (,,).

Ngaphezulu, le metabolism isezantsi inokuqhubeka ixesha elide emva kokuba ukutya okunqandwa kweekhalori kumisiwe ().

Ngapha koko, abaphandi bakholelwa ukuba le metabolism isezantsi inokuthi ichaze ukuba kutheni abantu abangaphezulu kwama-80% befumana ubunzima kwakhona xa bephumile kwizidlo ezinqunyelwe ikhalori ().

Enye yeendlela zokutya ezithintelwe ikhalori ekucothiseni imetabolism yakho kukubangela ukulahleka kwemisipha (,,).

Oku kuphulukana nobunzima bemisipha kunokwenzeka ngakumbi ukuba kwenzeke ukuba ukutya okunomda wekhalori kusezantsi kwiprotheyini kwaye akuhlangananga nokuzilolonga (,). Ukuthintela ukutya kwakho ukwehla kobunzima ekuchaphazeleni imetabolism yakho, qiniseka ukuba awusoze utye iikhalori ezimbalwa kunokuba kunjalo ukugcina iBMR yakho.

Ukonyusa kancinci ukutya kwakho kweeprotein kunye nokongeza umthambo wokumelana nomsebenzi wakho kunokunceda (,).

Ukuthintela ngokungqongqo iikhalori zakho kunokunciphisa imetabolism yakho kwaye kubangele ukuba ulahle ubunzima bemisipha. Oku kwenza ukuba kube nzima ngakumbi ukugcina ukulahleka kobunzima bakho kwixesha elide.

2. Inokubangela ukudinwa kunye nokusilela kweZondlo

Ukutya rhoqo iikhalori ezimbalwa kunokuba umzimba wakho ufuna kunokubangela ukudinwa kwaye kukwenze kube nzima ngakumbi kuwe ukuhlangabezana neemfuno zakho zemihla ngemihla zezondlo.

Umzekelo, izidlo ezithintelwe ikhalori azinakho ukubonelela ngexabiso elaneleyo le-iron, folate okanye ivithamin B12. Oku kunokukhokelela kwi-anemia kunye nokudinwa okukhulu (16, 17, 18).

Ukongeza, inani leecarbs ozityayo linokudlala indima ekukhathaleni.

Olunye uphononongo lubonisa ukuba ukutya okunomda wekhalori ngexabiso eliphantsi leecarb kunokubangela ukudinwa kwabanye abantu (19,,,).

Nangona kunjalo, ezinye izifundo zifumanisa ukuba ukutya okune-carb ephantsi kunciphisa ukudinwa. Ke ngoko, esi siphumo sinokuxhomekeka kumntu ngamnye (, 24).

Ukutya okuthintelwe ngekhalori kunokunciphisa ezinye izakhamzimba, kubandakanya:

• Iprotheni: Ukungatyi ukutya okwaneleyo okuneeprotein njengenyama, intlanzi, ubisi, iimbotyi, ii-ertyisi, iilentile, amandongomane kunye nembewu kunokubangela ukulahleka kwemisipha, ukucheba iinwele kunye nezikhonkwane ezomeleleyo (25).
• Ikhalsiyam: Ukungatyi ukutya okwaneleyo okune-calcium njengobisi, imifuno enamagqabi, i-calcium-set tofu kunye neemilki ezinqatyisiweyo kunokunciphisa ukomelela kwethambo kunye nokunyusa umngcipheko wokuqhekeka (26).
• I-Biotin kunye ne-thiamine: Ukutya okuncinci kweenkozo, iimbotyi, amaqanda, ubisi, amandongomane kunye nembewu kunokunciphisa ukutya kwakho ezi vithamini B zimbini, ezinokubangela ubuthathaka bemisipha, ukulahleka kweenwele kunye nolusu olunamaxolo (27, 28).
• Vitamin A: Ukungatyi ukutya okwaneleyo okune-vitamin A njengenyama yenyama, intlanzi, ubisi, imifuno enamagqabi okanye iziqhamo nemibala eorenji kunye nemifuno kunokubenza buthathaka amajoni akho omzimba kwaye kukhokelele kumonakalo osisigxina wamehlo (29).
• Magnesium: Ukutya okungonelanga kokutya okuziinkozo okune-magnesium, amandongomane kunye nemifuno enamagqabi kunokubangela ukudinwa, i-migraines, iicramps zemisipha kunye nesingqisho sentliziyo esingaqhelekanga (30).

Ukuthintela ukukhathala kunye nokusilela kwezondlo, thintela kakhulu ukuthintela iikhalori zakho kwaye uqinisekise ukuba utya ukutya okupheleleyo okuphekwe kancinci.

Ukuthintela iikhalori kakhulu kunokukhokelela ekukhathaleni. Ukugcina olu thintelo lwekhalori ixesha elide kunokukhokelela kukusilela kwezondlo.

3. Inganciphisa ukuchuma

Ukuthintela iikhalori ngendlela ephawuleka kakhulu kunokuchaphazela kakubi ukuchuma. Oku kuyinyani ngakumbi kubafazi, njengoko amandla e-ovulate exhomekeke kumanqanaba ehomoni.

Ngokukodwa, ukonyuka kwamanqanaba e-estrogen kunye ne-luteinizing hormone (LH) kuyafuneka ukuze i-ovulation yenzeke (,)

Into enomdla kukuba, uphando lubonakalisile ukuba amanqanaba e-LH ngokuyinxenye axhomekeke kwinani leekhalori ezikhoyo kukutya komfazi (,).

Ngokuhambelana, uphononongo lubonisa ukuba umsebenzi wokuzala ucinezelwe kwabasetyhini abatya i-22-42% yeekhalori ezimbalwa kunaleyo ifunekayo ukugcina ubunzima ().

Ukutya okungonelanga kwekhalori kunokunciphisa amanqanaba e-estrogen, ekucingelwa ukuba ineziphumo ezihlala zihleli kwimpilo yethambo nentliziyo (,,).

Iimpawu zokunciphisa ukuchuma kunokubandakanya imijikelezo yokuya exesheni ngokungaqhelekanga okanye ukunqongophala kwazo. Nangona kunjalo, ukuphazamiseka okufihlakeleyo kokuya exesheni akunakuba nazimpawu, kungoko banokufuna uvavanyo olunzulu ngakumbi lwezonyango ukuze kufunyaniswe (,).

Abaphandi bakholelwa ukuba ukuthintelwa okunzima kweekhalori kunokuchaphazela nomsebenzi wokuzala wamadoda, kodwa zimbalwa izifundo ezikhoyo ngesihloko ().

Ukuthintela ngaphezulu kweekhalori kunokunciphisa ukuzala, ngakumbi kubafazi. Izifundo ezingakumbi ziyafuneka ukumisela iziphumo zokuthintelwa kweekhalori emadodeni.

4. Ingawatya Amathambo Akho

Ukutya iikhalori ezimbalwa kunokubenza buthathaka amathambo akho.

Kungenxa yokuba isithintelo sekhalori sinokunciphisa amanqanaba e-estrogen kunye ne testosterone. Amanqanaba asezantsi kula mahomoni mabini okuzala acingelwa ukuba anciphisa ukubunjwa kwethambo kwaye andise ukonakala kwamathambo, okukhokelela ekubeni amathambo abe buthathaka (,,,).

Ukongeza, ukuthintelwa kweekhalori-ngakumbi xa zidityaniswe nokuzivocavoca umzimba- kunokunyusa amanqanaba oxinzelelo lwehomoni. Oku kunokukhokelela ekuphelelweni kwethambo ().

Ukuphulukana nethambo kunzima kakhulu kuba kuhlala kungenakuguqulwa kwaye kwandisa umngcipheko wokuqhekeka (,).

Ukuthintela iikhalori kunokuphazamisa amanqanaba ehomoni, anokubangela ukuba buthathaka amathambo kunye nokwanda komngcipheko wokuqhekeka.

5. Inokunciphisa amajoni akho omzimba

Ukuthintela iikhalori kunokunyusa umngcipheko wosulelo kunye nokugula.

Oku kusebenza kwiintsholongwane ezinjengokubanda okuqhelekileyo kwaye kubonakala kuyinyani ngakumbi xa kudityaniswe nenqanaba eliphezulu lomsebenzi womzimba (,).

Umzekelo, olunye uphononongo luthelekise iimbaleki kuqeqesho olubeka ugxininiso olukhulu ekuthambekeni komzimba, njengamanqindi, i-gymnastics okanye ukuntywila, kwabo bakuluqeqesho olungagxili kubunzima bomzimba.

Abaphandi baxela ukuba iimbaleki kuqeqesho ezifuna ukutyeba zenza iinzame eziphindaphindiweyo zokunciphisa umzimba kwaye ziphantse zaziphinda phindwe kabini zokuba zigule kwiinyanga ezintathu ezidlulileyo ().

Kwesinye isifundo, iimbaleki zeTaekwondo ezazisitya ukutya ukunciphisa umzimba wazo kwiveki engaphambi kokhuphiswano olunamava okwehlisa ukhuseleko kunye nengozi yokosuleleka ().

Iziphumo zokuthintelwa kwekhalori kubantu abangazilolongi azicacanga ncam, kwaye uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla (49).

Ukuthintelwa kweekhalori, ngakumbi xa zidityaniswe nomsebenzi onzima womzimba, kunokunciphisa ukuzikhusela komzimba.

Ungayitya njani inani elifanelekileyo leeCalori

Iikhalori iimfuno ziyahluka kuye komnye umntu ngenxa yokuba zixhomekeke kwizinto ezinje ngobudala, isini, ubude, ubunzima obukhoyo kunye nenqanaba lomsebenzi womzimba.

Ukuchonga inani leekhalori ezikulungeleyo kuya kunciphisa amathuba okuba ube neziphumo ezibi zempilo ezichazwe apha ngasentla.

Kukho iindlela ezahlukeneyo zokuqikelela iimfuno zakho zekhalori. Eyona ndlela ilula inamanyathelo amathathu alula:

1. Misela i-BMR yakho: Sebenzisa le khalityhuleyitha eku-intanethi ukuqikelela Ubuncinci Inani leekhalori ezifunwa ngumzimba wakho ngosuku. Nenjongo yokungaze usebenzise iikhalori ezimbalwa kunale.
2. Qikelela imfuneko yakho yemihla ngemihla: Sebenzisa le khalityhuleyitha eku-intanethi ukuqikelela inani leekhalori olifunayo ukugcina ubunzima bomzimba wakho ngoku.
3. Chonga iikhalori zakho zokunciphisa umzimba: Ukuba ukwehla kobunzima yinjongo yakho, jolisa ekufuneni ikhalori yemihla ngemihla ewela phakathi kwemali efunekayo ukugcina i-BMR yakho kunye nemali efunekayo ukugcina ubunzima bakho bomzimba.

Ukongeza, qiniseka ukuba uyirekhoda into oyityayo kwijenali yokutya ekwi-Intanethi njengeCronometer, ubuncinci ekuqaleni kwenkqubo yakho yokulahleka kobunzima.

Ukulandelela indlela otya ngayo kuya kukunceda uqinisekise ukuba uyaqhubeka nokufikelela kwizondlo zakho ezicetyiswayo zemihla ngemihla.

Sebenzisa le ndlela ingentla ukuqikelela ikhalori yemihla ngemihla ekulungeleyo, ukongeza kwijenali yokutya ekwi-intanethi ukuqinisekisa ukuba ukutya kwakho kugubungela iimfuno zakho zezondlo.

Umgca osezantsi

Xa kuziwa ekulahlekeni kobunzima bexesha elide, umonde ungundoqo. Kungcono uyeke ukutya okufuna ukuba uthintele kakhulu iikhalori zakho.

Endaweni yoko, khetha izidlo ezijolise kumgangatho wokutya kwaye zikukhuthaze ukuba wenze utshintsho kwindlela yokuphila enozinzo.