Ngaba 'iiCalori kwi vs. Calories ngaphandle' zibalulekile?

Umxholo

• Yintoni 'iikhalori ngaphakathi, iikhalori ezingaphandle'?
• Ukunciphisa umzimba kufuna ukusilela kwekhalori
• Impilo ingaphezulu nje kweekhalori kwii-calories ezingaphandle '
• Umthombo weekhalori uchaphazela iihormoni zakho kunye nempilo ngokwahlukileyo
• Iindidi zokutya okutyayo zichaphazela indlela oziva ngayo
• Umthombo weekhalori uneziphumo ezahlukeneyo kwimetabolism yakho
• Kutheni kubalulekile ukuxinana kwezondlo
• Umgca wezantsi

Ukuba uke wazama ukunciphisa umzimba, mhlawumbi uvile ngokubaluleka kwe "calories kwi-versus calories".

Le ngcamango isekelwe kwingcamango yokuba ngokude udle iikhalori ezimbalwa kunokuba utshise, uya kuncipha.

Nangona kunjalo, abanye abantu bayanyanzelisa ukuba uhlobo lokutya okutyayo kubaluleke kakhulu kunenani leekhalori eziqulathiweyo- kokubini malunga nokwehla kobunzima kunye nempilo yexesha elide.

Eli nqaku liphanda ukuba ngaba imodeli "yeekhalori xa kuthelekiswa neekhalori ezingaphandle" ibalulekile.

Yintoni 'iikhalori ngaphakathi, iikhalori ezingaphandle'?

Imodeli "yeekhalori xa kuthelekiswa neekhalori ngaphandle" isekwe kwimbono yokuba ukugcina ubunzima obuzinzileyo, inani leekhalori ozityayo kufuneka zilingane nenani olisebenzisayo.

"Iikhalori ngaphakathi" zibhekisa kwiikhalori ozifumanayo kukutya okutyayo, ngelixa "iikhalori eziphumayo" linani leekhalori ozitshisayo.

Zintathu iinkqubo zomzimba eziphambili ezitshisa iikhalori:

• Isiseko semetabolism. Umzimba wakho usebenzisa uninzi lweekhalori ozifumanayo ekutyeni ukuze ugcine imisebenzi esisiseko, enjengokubetha kwentliziyo yakho. Oku kubizwa ngokuba yinqanaba le-basal metabolic rate (BMR) ().
• Ukwetyisa. Malunga ne-10-15% yeekhalori ozityayo zisetyenziselwa ukugaya ukutya. Oku kwaziwa njengempembelelo ye-thermic yokutya (TEF) kwaye iyahluka ngokusekwe kukutya okutyayo (,).
• Umsebenzi womzimba. Iikhalori ezishiyekileyo ozifumanayo kwindlela otya ngayo zenzelwe ukonyusa umsebenzi wakho, kubandakanya ukusebenza kunye nemisebenzi yemihla ngemihla enjengokuhamba, ukufunda nokuhlamba izitya.

Xa inani leekhalori ozithathayo ekudleni lifanisa inani leekhalori ozitshisayo ukugcina imetabolism, ukwetyisa ukutya, kunye nokusebenza komzimba, ubunzima bakho buya kuhlala buzinzile.

Ke, imodeli "yeekhalori xa kuthelekiswa neekhalori ezingaphandle" ziyinyani ngokungqongqo. Ufuna ukusilela kwekhalori ukunciphisa umzimba.

Umzimba wakho usebenzisa iikhalori ozifumanayo ekutyeni ukuze uphembelele i-basal rate metabolic rate (BMR), ukwetyisa ukutya, kunye nokusebenza komzimba. Xa inani leekhalori ozisebenzisayo lifana nenani leekhalori ozitshisayo, ubunzima bakho buya kuhlala buzinzile.

Ukunciphisa umzimba kufuna ukusilela kwekhalori

Ukusuka kwimbono yebhayiloji, kufuneka utye iikhalori ezimbalwa kunokuba utshise ukunciphisa umzimba. Akukho ndlela yokuyijikeleza.

Nje ukuba iimfuno zamandla omzimba wakho zifezekiswe, iikhalori ezingaphezulu zigcinelwa usetyenziso lwexesha elizayo-ezinye kwimisipha yakho njenge-glycogen, kodwa uninzi njengamafutha. Ke, ukutya iikhalori ezingaphezulu kokutshisa kuya kukubangela ukuba utyebe, ngelixa ukutya okumbalwa kunokuba kufuneka kuya kubangela ukunciphisa umzimba ().

Olunye uphononongo lwenza kubonakale ngathi Intoni utya imicimbi ngaphezulu kwe yimalini uyatya, okuthetha ukuba umxholo wekhalori kwindlela otya ngayo ayinamsebenzi ukunciphisa umzimba. Nangona kunjalo, ezi zifundo zisekwe kwiingcinga ezingezizo (,,,).

Umzekelo, abo banyanzelisa ukuba ukutya okune-carb ephantsi kuncede abantu banciphise ubunzima ngaphandle kokutya inani elifanayo (okanye nangaphezulu) leekhalori, bahlala bexhomekeke kwiijenali zokutya ukuqikelela ukutya ikhalori.

Ingxaki kukuba iijenali zokutya zaziwa ngokungachanekanga, nokuba zizaliswe ziingcali zezondlo (,,).

Ngaphezulu, ezinye izifundo zichaza kuphela inani elipheleleyo lobunzima obulahlekileyo, ngaphandle kokuchaza ukuba ukwehla kobunzima buvela kwimisipha, kumanqatha, okanye kulahleko lwamanzi.

Ukutya okwahlukileyo kuchaphazela ukulahleka kwemisipha kunye namanzi ngokwahlukileyo, okunokwenza ukuba kubonakale ngathi kusebenza ngakumbi ekulahlekelweni kwamafutha xa oku kungenjalo ().

Izifundo ezilawula ezi zinto zihlala zibonisa ukuba ukwehla kobunzima kuhlala kubangelwa kukusilela kwekhalori. Oku kuyinyani nokuba iikhalori zakho zivela kwiicarbs, fat, okanye protein (,,,,).

Ukunciphisa umzimba, ii "calories zakho" kufuneka zihlale zimbalwa kune "calories" zakho. Ezinye izinto zingenza ukuba iikhalori zibonakale zingabalulekanga ekulahlekeni kwesisindo, kodwa uphando olulawulayo kwezi zinto lubonisa ukuba ukulahleka kwesisindo kufuna i-calorie deficit.

Impilo ingaphezulu nje kweekhalori kwii-calories ezingaphandle '

Ngelixa "iikhalori xa kuthelekiswa neekhalori eziphuma ngaphandle" ziyimodeli yokunciphisa umzimba, ayizizo zonke iikhalori ezenziwe ngokulinganayo xa kuziwa kwimpilo yakho.

Kungenxa yokuba ukutya okwahlukileyo kunefuthe elahlukileyo kwiinkqubo ezahlukeneyo emzimbeni wakho, ngaphandle kokuqulathiweyo kweekhalori.

Umthombo weekhalori uchaphazela iihormoni zakho kunye nempilo ngokwahlukileyo

Ukutya okwahlukileyo kunokuchaphazela amanqanaba akho e-hormone ngeendlela ezahlukeneyo.

Iziphumo ezahlukileyo zeswekile kunye nefructose isebenza njengomzekelo omhle. Ezi zimbini iiswekile ezilula zibonelela ngenani elifanayo leekhalori kwigrama nganye, kodwa umzimba wakho uzidibanisa ngeendlela ezahlukeneyo ngokupheleleyo ().

Ukutya okunotye kakhulu kwi-fructose eyongeziweyo kunxulunyaniswa nokunganyangeki kwe-insulin, ukunyuka kwamanqanaba eswekile yegazi, kunye ne-triglyceride ephezulu kunye ne-LDL (embi) amanqanaba e-cholesterol kunokutya okunika inani elifanayo leekhalori kwi-glucose ().

Oko kwathethi, iziqhamo, eziqukethe i-fructose yendalo kunye nefayibha kunye namanzi, azinazo iziphumo ezifanayo ezimbi.

Ngaphezulu, uhlobo lwamafutha akhoyo kwindlela otya ngayo unokuba neziphumo ezahlukeneyo kumanqanaba akho okuzala ehomoni. Umzekelo, ukutya okunotyebileyo kumafutha e-polyunsaturated kubonakala kukhulisa ukuchuma kwabasetyhini abasempilweni ().

Ngapha koko, ukutshintsha amafutha agcweleyo kunye namafutha angafakwanga kwisidlo sakho kunokuwunciphisa umngcipheko wesifo sentliziyo, nangona zombini ezi ntlobo zinika inani elifanayo leekhalori kwigrama nganye ().

Iindidi zokutya okutyayo zichaphazela indlela oziva ngayo

Ukutya kwakho okunesondlo kuchaphazela indlala kunye neemvakalelo zokugcwala.

Umzekelo, ukutya ikhalori ezili-100 ezihambisa iimbotyi kuya kunciphisa indlala yakho ngokukuko kunokutya ikhalori ezili-100 ezisebenza ngeelekese.

Kungenxa yokuba ukutya okunotye kakhulu kwiprotein okanye ifayibha kuyazalisa ngakumbi kunokutya okunexabiso eliphantsi lale micimbi (,,).

Iswiti, esezantsi kwifayibha kunye neeproteni, kunokwenzeka ukuba ikukhokelele ekutyeni okugqithisileyo emini, ukunciphisa amathuba okuba "iikhalori zakho" ziya kufana "neekhalori zakho".

Kwangokunjalo, i-fructose ithambekele ekunyuseni amanqanaba e-ghrelin yendlala ngakumbi kuneglucose.

Ayikukhuthazi amaziko apheleleyo kwingqondo yakho ngendlela efanayo neglucose, ke ngekhe uzive ugcwele emva kokutya i-fructose njengoko ubuya kwenza emva kokutya iswekile (,).

Kungenxa yesi sizathu le nto ukutya okuninzi kusenziwa okutyebileyo kwi-fructose kodwa ngaphandle kweprotein okanye ifayibha ngokubanzi kwenza kube nzima ngakumbi kuwe ukugcina ibhalansi yamandla.

Umthombo weekhalori uneziphumo ezahlukeneyo kwimetabolism yakho

Ukutya kuchaphazela imetabolism yakho ngokwahlukileyo. Umzekelo, ezinye zifuna umsebenzi omninzi ukwetyisa, ukufunxa, okanye ukucola umzimba kunezinye. Umlinganiso osetyenzisiweyo ukulinganisa lo msebenzi ubizwa ngokuba sisiphumo sokutya sokutya (TEF).

Ukunyusa i-TEF, kokukhona amandla okutya afuna ukuba umzimba usebenze. Iiprotheyini zine-TEF ephezulu, ngelixa amafutha enezona ziphantsi. Oku kuthetha ukuba ukutya okuneprotheyini ephezulu kufuna iikhalori ezingaphezulu ukuba zenziwe imetabolism kunokutya okuneeprotein ezisezantsi (,).

Kungenxa yoko le nto ukutya iiproteyini kuhlala kusithiwa yonyusa imetabolism yakho ukuya kuthi ga kwinqanaba lokutya ii-carbs okanye amanqatha. Oko kwathiwa, xa kuziwa ekunciphiseni ubunzima, i-TEF yokutya ibonakala inefuthe elincinci kuphela kwi-calorie balance (,,).

Ukutya okwahlukileyo kunokuchaphazela iihormoni zakho, indlala, iimvakalelo zokugcwala, kunye nemetabolism ngokwahlukileyo, ngaphandle kwenani leekhalori eziqulathiweyo. Ke, xa kuziwa kwimpilo yakho, ayizizo zonke iikhalori ezenziwe ngokulinganayo.

Kutheni kubalulekile ukuxinana kwezondlo

Inani lezakhamzimba zokutya elinekhalori nganye lingahluka kakhulu.

Ukutya okuxineneyo okunesondlo kubonelela ngezixa eziphezulu zeevithamini, iiminerali, kunye nezinto ezincedayo kwigrama nganye xa kuthelekiswa nokutya okunezondlo.

Umzekelo, iziqhamo zininzi kakhulu ngezondlo kuneedonuts. Iikhalori zekhalori, iziqhamo ziya kubonelela ngethamo elikhulu kakhulu leevithamini, iiminerali, kunye nezihlanganisi zezityalo eziluncedo.

Eminye imizekelo yokutya okunezakha mzimba kubandakanya imifuno, ukutya okuziinkozo, iimbotyi, inyama, intlanzi, iinkukhu, iimveliso zobisi, kunye namandongomane nembewu.

Kwelinye icala, ukutya okwenziweyo, kubandakanya ipasta emhlophe, isoda, iicookies, iichips, iayisi khrimu kunye notywala kuthathwa njengokuxinana kwezondlo.

Ukutya okunotye kukutya okuxineneyo kwezondlo kuhlala kunxulunyaniswa nomngcipheko osezantsi wezifo ezinganyangekiyo, ezinjengesifo seswekile kunye nesifo sentliziyo, kwaye kunokukunceda uphile ixesha elide (,).

Imodeli "yeekhalori xa kuthelekiswa neekhalori ezingaphandle" iyasilela ukuthatha uxinano lwezondlo kwiakhawunti, esisizathu esivakalayo sokuthandabuza ukubaluleka kwayo xa kuziwa kwimpilo yakho.

Ikhalori yekhalori, ukutya okunezondlo-mzimba kunceda impilo yakho ngaphezu kwezona zingenazondlo. Imodeli "yeekhalori xa kuthelekiswa neekhalori ngaphandle" iyasilela ukuthathela ingqalelo oku, ukunciphisa ukubaluleka kwayo xa kufikwa kwimpilo yakho.

Umgca wezantsi

Ukusuka kwimbono engqongqo yebhayoloji, imodeli "yeekhalori xa kuthelekiswa neekhalori ngaphandle" yemodeli yokunciphisa umzimba.

Uya kuphulukana nobunzima kuphela xa usebenzisa iikhalori ezimbalwa kunaleyo uyitshisayo, nokuba ungatya ziphi na iintlobo zokutya.

Nangona kunjalo, le modeli iyasilela ukuthatha uxinano lwezondlo kwi-akhawunti, ebaluleke kakhulu kwimpilo yakho. Ngapha koko, ukutya okwahlukileyo kunokuchaphazela iihormoni zakho, imetabolism, indlala, kunye neemvakalelo zokugcwala ngokwahlukileyo, kuze kuchaphazele ikhalori yakho.

Ukuthetha ngokusebenzayo, okunye ukutya kunokwenza kube lula kuwe ukuba uhlale kwisisindo esifanelekileyo, lonke elixa ulungiselela impilo yakho iyonke. Ukujolisa kuphela kwiikhalori kunokubangela ukuba uphoswe kumfanekiso omkhulu.