Ngaba ukubala ikhalori kuyasebenza? Inkangeleko ebalulekileyo

Umxholo

• Yintoni ikhalori?
• Umzimba wakho uzisebenzisa njani iikhalori?
• Isiseko semetabolism
• Ukwetyisa
• Umsebenzi womzimba
• Ufuna intsilelo yekhalori ukunciphisa umzimba
• Ayizizo zonke iikhalori ezenziwe ngokulinganayo
• Kutheni kunokubonakala ngathi iikhalori azinamsebenzi wokulahleka kobunzima
• Abantu ababi xa bethelekelela into abayityayo
• Ukutya okune-carb ephezulu kuneprotheyini kunye namafutha
• Izifundo zihlala zilinganisela ukulahleka kwesisindo kunokulahleka kwamafutha
• Izifundo ezilawula ezi zinto zintathu zibeka intsomi ekuphumleni
• Kutheni ukubala iikhalori ngokubanzi kusebenza
• Ezona ndlela zilungileyo zokugcina umkhondo wento oyityayo
• Umgca wezantsi

Ukuba udidekile malunga nokuba ukubalwa kweekhalori kuyasebenza okanye akunjalo, ngokuqinisekileyo awuwedwa.

Abanye banyanzelisa ukuba ukubala iikhalori kuluncedo kuba bakholelwa ekunciphiseni amathumba okunciphisa ubunzima kumxholo we iikhalori xa kuthelekiswa neekhalori ngaphandle.

Abanye bakholelwa ukuba ukubalwa kweekhalori kuphelelwe lixesha, akusebenzi kwaye kuhlala kushiya abantu besinda kunokuba bebeqala. Omabini la macala athi izimvo zawo ziyaxhaswa zizenzululwazi, nto leyo eyenza izinto zibhideke ngakumbi.

Eli nqaku lithatha ujongo olubukhali kubungqina bokumisela ukuba ukubala iikhalori kuyasebenza na.

Yintoni ikhalori?

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

Iikhalori zihlala zisetyenziselwa ukuchaza inani lamandla umzimba wakho ufumana kwinto oyityayo noyiselayo.

Iikhalori zingasetyenziselwa ukuchaza ubungakanani bamandla umzimba wakho ofuna ukwenza imisebenzi ebonakalayo kubandakanya:

• ukuphefumla
• ukucinga
• ukugcina ukubetha kwentliziyo yakho

Inani lamandla elibonelelwa kukutya lidla ngokurekhodwa kumawaka eekhalori, okanye iikhalori (kcal).

Umzekelo, enye iminqathe ikunika iikhalori ezingama-25,000, okanye i-25 kcal. Kwelinye icala, ukubaleka kwitreadmill kangangemizuzu engama-30 ngokubanzi kufuna ukuba usebenzise iikhalori ezingama-300, okanye i-300 kcal.

Nangona kunjalo, ngenxa yokuba "iikhalori" ligama elinzima ukusebenzisa, abantu bahlala belisebenzisa igama elithi "iikhalori ” endaweni yoko.

Ngeenjongo zeli nqaku, igama eliqhelekileyo elithi "ikhalori" liza kusetyenziswa ukuchaza iikhalori (kcal).

Iikhalori zisetyenziselwa ukuchaza amandla afunyanwa ngumzimba wakho kukutya okanye kwinkcitho kwimisebenzi eyahlukeneyo.

Umzimba wakho uzisebenzisa njani iikhalori?

Ukuba uyazibuza ukuba kutheni iikhalori zibalulekile, nanku umbono okhawulezayo wendlela umzimba wakho ozisebenzisa ngayo.

Iqala ngento oyityayo. Ukutya kulapho umzimba wakho ufumana khona iikhalori ekufuneka zisebenza.

Ngexesha lokugaya ukutya, umzimba wakho uqhekeza ukutya okutyayo ube ziiyunithi ezincinci.

Ezi subunits zinokusetyenziselwa ukwakha izicwili zakho okanye ukubonelela umzimba wakho ngamandla owadingayo ukufezekisa iimfuno zawo kwangoko.

Ubungakanani bamandla afunyanwa ngumzimba wakho kwii-subunits kuxhomekeke ekubeni avela phi:

• IiCarbs: Iikhalori ezi-4 kwigrama nganye
• Iprotheni: Iikhalori ezi-4 kwigrama nganye
• Amafutha: Iikhalori ezili-9 kwigrama nganye
• Utywala: Iikhalori ezi-7 kwigrama nganye

Umzimba wakho usebenzisa iikhalori eziveliswe kukucola ezi zondlo ukwenza iinkqubo ezintathu eziphambili, ezidweliswe apha ngezantsi (,).

Isiseko semetabolism

Umzimba wakho uya kusebenzisa iikhalori ezininzi ukwenza imisebenzi esisiseko, njengokubonelela amandla akho:

• ingqondo
• izintso
• imiphunga
• Intliziyo
• inkqubo yemithambo-luvo

Ubungakanani bamandla afunekayo ukuxhasa le misebenzi kubhekiswa kuwo njengobungakanani be-metabolic rate (BMR) yakho. Yenza elona nani likhulu leemfuno zamandla akho emihla ngemihla ().

Ukwetyisa

Umzimba wakho uya kusebenzisa inxenye yeekhalori ozityayo ukukunceda ukwetyisa kwaye usebenze ukutya okutyayo.

Oku kwaziwa njengempembelelo ye-thermic yokutya (TEF) kwaye kuyahluka ngokusekwe kukutya okutyayo. Umzekelo, iproteni ifuna amandla amancinci kancinci ukuba acoleke, ngelixa amanqatha afuna ubuncinci ().

Malunga ne-10-15% yeekhalori ozifumanayo kwisidlo ziya kusetyenziswa ukuxhasa i-TEF ().

Umsebenzi womzimba

Intsalela yeekhalori ozifumanayo kukutya kuphembelela umsebenzi wakho.

Oku kubandakanya zombini imisebenzi yakho yemihla ngemihla kunye nokuzilolonga kwakho. Ke ngoko, inani elipheleleyo leekhalori ezifunekayo ukugubungela eli nqanaba lingahluka mihla le kunye nomntu kumntu.

Umzimba wakho ufumana iikhalori ekutyeni okutyayo kwaye uzisebenzisele ukonyusa izinga lokunciphisa umzimba, ukwetyisa ukutya kunye nokusebenza komzimba.

Ufuna intsilelo yekhalori ukunciphisa umzimba

Nje ukuba iimfuno zamandla akho ezikhawulezileyo zomzimba zifezekiswe, nawaphina amandla agqithisileyo agcinelwa usetyenziso lwexesha elizayo.

Inxalenye yayo igcinwe njenge-glycogen kwimisipha yakho, kodwa uninzi luya kugcinwa njengamafutha.

Ke ngoko, ukuba utya ii-calories ezingaphezulu komzimba wakho, uya kufumana ubunzima, ubukhulu becala kumanqatha (,,,,,,).

Kwelinye icala, ukuba iikhalori ozifumanayo ekudleni kwakho azonelanga ukuhlangabezana neemfuno zakho zangoko, umzimba wakho unyanzelekile ukuba uzobe kwiivenkile zawo zamandla ukubuyekeza.

Yiyo le nto ebangela ukuba wehle ubunzima, ubukhulu becala kumanqatha akho omzimba (,,,).

Le ngcamango yokulinganisela kwekhalori ibonakaliswe ixesha kunye nexesha kwaye iyaqhubeka nokuba iikhalori zakho zivela kwi-carbs, fat, okanye protein (,, 14, 16,,).

Ayizizo zonke iikhalori ezenziwe ngokulinganayo

Umbuzo obonakala ulula wokuba iikhalori ezivela kumanqatha, iiprotein, kunye nee-carbs zahlukile ziyimpikiswano, kuba ixhomekeke kwindlela ojonga ngayo.

Njengama-intshi kunye neepounds, iikhalori ziyunithi yokulinganisa.

Ke ngoko, ngokuhambelana nokwehla kobunzima, iikhalori ezili-100 ziya kuhlala zili-100 kwiikhalori nokuba zivela kwiapile okanye kwidonathi.

Nangona kunjalo, ngokwempilo, zonke iikhalori azenziwanga zilingana.

Kubalulekile ukwenza umahluko phakathi kobungakanani kunye nomgangatho. Nokuba ukutya okunexabiso elifanayo leekhalori kunokuba kumgangatho wesondlo ohlukileyo kwaye kunokuba neziphumo ezahlukileyo kwimpilo yakho (,,).

Ukutya okwahlukeneyo kuhlala kuchaphazela imetabolism yakho, amanqanaba ehomoni, indlala, kunye nokutya ngokwahlukileyo (, 23,).

Umzekelo, ukutya ikhalori ezili-100 zeedonati akunakukunciphisa ukulamba kwakho ngokukuko njengokutya iikhalori ezili-100 ezivela kwii-apile.

Ke ngoko, idonut inokukwenza ukuba utye kakhulu emva kwemini, ukuthintela ekufezekiseni intsilelo yekhalori efunekayo ukunciphisa umzimba.

Ukuba ujonga nje ukuba uya kuncipha, ikhalori yikhalori kwaye kuya kufuneka usebenzise iikhalori ezimbalwa kunokuba utshise. Kodwa ke ngokwempilo, ayizizo zonke iikhalori ezenziwe ngokulinganayo.

Kutheni kunokubonakala ngathi iikhalori azinamsebenzi wokulahleka kobunzima

Ukuthetha ngebhayoloji, ukusilela kweekhalori kuhlala kufuneka ukunciphisa umzimba. Akukho ndlela yokuyijikeleza.

Nangona kunjalo, abantu abaninzi bathi, xa uzama ukunciphisa umzimba, Intoni oyityayo kubaluleke ngaphezu yimalini utya.

Eli bango lixhokonxwa ngokubanzi zizifundo apho abathathi-nxaxheba kwizidlo ezisezantsi zecarb babonakala ngathi baphulukana nobunzima kunabo bakukutya okuphezulu, ngaphandle kokutya iikhalori ezininzi okanye nangaphezulu (,,,).

Ekuboneni kokuqala, ezi zifundo zibonakala zibonisa ukuba ukusilela kweekhalori akufuneki ukunciphisa umzimba. Zihlala zisetyenziswa njengobungqina bokuba ukubalwa kweekhalori akunamsebenzi.

Nangona kunjalo, oku kukutolikwa gwenxa kobungqina kwezi zizathu zintathu zilandelayo.

Abantu ababi xa bethelekelela into abayityayo

Izifundo ezininzi zixhomekeke kwiidayari zokutya ezithatha inxaxheba kunokuba kuthathwe imilinganiselo ethe ngqo yokufumanisa ukuba zingaphi iikhalori abazityayo okanye abazitshisayo ngomsebenzi womzimba.

Ngelishwa, iijenali zokutya kunye nezomsebenzi zaziwa ngokungachaneki kakhulu.

Ngapha koko, uphononongo luchaza ukuba abathathi-nxaxheba ngokubanzi bayayijongela phantsi indlela abatya ngayo ukuya kuthi ga kwiipesenti ezingama-45 kwaye banokuthi bachaze ikhalori yabo ethathiweyo nge-2,000 calories ngosuku.

Ngokufanayo, abantu bathambekele ekugqithiseni ukuba bangakanani abahambayo ukuya kuthi ga kwiipesenti ezingama-51. Oku kuyinyani nakwimeko apho abathathi-nxaxheba bahlawulwa ngokuchanekileyo (29, 30,,,).

Nkqu nabantu abadla ngokutya bayasilela xa becelwa ukuba banike ingxelo ngokuchanekileyo ngokwekhalori, nangona kunjalo, ukuya kwinqanaba elincinci kunabaqeqeshi bokungondleki ().

Ukutya okune-carb ephezulu kuneprotheyini kunye namafutha

Izidlo ezisezantsi zecarb, ngokungagqibekanga, ziphezulu kwiproteni kunye namafutha, anokukwenza uzive ugcwele.

Oku kunceda ukunciphisa indlala kunye nokutya kwaye kunokubangela abathathi-nxaxheba kwizidlo ezisezantsi zokutya ukutya iikhalori ezimbalwa ngosuku (,,,).

Iprotein ikwafuna amandla athe kratya ukwetyisa kune-carbs kunye namafutha, anokuthi abe negalelo kusilelo lwamandla olufunekayo ukunciphisa umzimba, ubuncinci ukuya kuthi ga kwinqanaba elithile ().

Nangona kunjalo, inani eliphakamileyo elincinci leekhalori ezitshisiweyo ngexesha lokugaya iiprotein aziyi kwenza mahluko ubalulekileyo ekulahlekeni kobunzima bakho (14,,).

Izifundo zihlala zilinganisela ukulahleka kwesisindo kunokulahleka kwamafutha

Izifundo ezininzi zichaza kuphela inani elipheleleyo lobunzima obulahlekileyo, ngaphandle kokuchaza ukuba obu bunzima buvela ekulahlekelweni ngamafutha, izihlunu okanye amanzi.

Ukutya okune-carb ephantsi kuyaziwa ukunciphisa iivenkile zecarb zomzimba. Kuba ii-carbs zihlala zigcinwa kunye namanzi kwiiseli zakho, ukunciphisa iivenkile zomzimba wakho ngokuqinisekileyo kukhokelela ekulahlekeni kobunzima bamanzi ().

Oku kunokubangela ukuba kubonakale ngathi ukutya okune-carb ezisezantsi kunceda abathathi-nxaxheba baphulukane namanqatha ngokukhawuleza kunokuba besenza.

Izifundo ezilawula ezi zinto zintathu zibeka intsomi ekuphumleni

Ukuxazulula ngokwenyani ingxoxo malunga nokuba iikhalori zibalulekile na ekulahlekeni kobunzima, jonga ubungqina kuphela kwizifundo ezilawula ezi zinto zintathu zingasentla.

Ezi zifundo zihlala zibonisa ukuba ukulahleka kwesisindo kuhlala kubangelwa ngabantu abadla iikhalori ezimbalwa kunokuba bachitha. Nokuba le ntsilelo ivela kukutya ii-carbs ezimbalwa, iiprotein, okanye amanqatha awenzi mahluko (,, 14,, 16,,).

Izinto ezithile zinceda ukucacisa ukuba kutheni iikhalori zinokubonakala zingenaxabiso ekulahlekeni kobunzima. Nangona kunjalo, uphononongo olulawula ezi zinto luhlala lubonisa ukuba intsilelo yeekhalori iyafuneka.

Kutheni ukubala iikhalori ngokubanzi kusebenza

Ukubala iikhalori yindlela evavanyiweyo yokunciphisa umzimba.

Ngapha koko, uninzi lwezifundo lubonisa ukuba ukurekhoda ukutya okutyayo kunye nokusebenza komzimba ziindlela ezifanelekileyo kakhulu zokunciphisa umzimba (,,,,,,).

Uphengululo lwamva nje lokuba iinkqubo zokulahleka kwesisindo ezibandakanya ukubalwa kweekhalori zikhokelele abathathi-nxaxheba ukuba baphulukane neepawundi ezi-7 (i-3.3 kg) ngaphezulu kwezo bezingenayo. Kubonakala ngathi ngokungaguquguqukiyo wenza urekhodo, ngcono (, 47,,).

Umzekelo, olunye uphononongo lubika ukuba abathathi-nxaxheba ababeke esweni yonke into abayityileyo kwiiveki ezili-12 baphulukene nobunzima obuphindwe kabini kunabo babeke esweni rhoqo.

Xa kuthelekiswa, abo bangakhange babeke esweni konke konke bafumana ubunzima (47).

Zintathu izizathu zokuba kutheni ukubala kweekhalori kusebenza:

1. Ukulandelela iikhalori zakho kunokukunceda uchonge ukuba zeziphi iipateni zokutya ofuna ukuzitshintsha ukuze unciphise ubunzima ().
2. Ngaphandle kokungabikho kokuchaneka, ukulandelela into oyityayo kunokukunika isiseko sokusebenza kunye nokuthelekisa xa uzama ukunciphisa inani elipheleleyo leekhalori ozityayo ngosuku.
3. Okokugqibela, ukugcina umkhondo wento oyityayo kunokukunceda ujonge indlela oziphethe ngayo. Oku kunokukunceda ugcine uxanduva kukhetho lwakho lwemihla ngemihla olwenzileyo kwaye likukhuthaze ukuba uqhubeke uqhubela phambili kwiinjongo zakho.

Oko kwathethi, kubalulekile ukuba uqaphele ukuba ukubalwa kweekhalori ayisiyomfuneko yokuhla kobunzima (,,).

Eyona nto ibaluleke kakhulu kukukwazi kwakho ukwenza nokugcina intsilelo yamandla efunekayo ukuze unciphise umzimba, nokuba awuyazi kakuhle indlela esilela ngayo.

Ukubalwa kweekhalori sisixhobo nje abanye abanokusifumana siluncedo.

Ukubala iikhalori kunokukunceda ukunciphisa umzimba ngokunika isishwankathelo sento oyityayo yonke imihla. Oku kunokukunceda uchonge iipateni zokutya oza kuzilungisa, zigcine umkhondo ukufikelela kwiinjongo zakho.

Ezona ndlela zilungileyo zokugcina umkhondo wento oyityayo

Ukuba unomdla ekubaleni iikhalori, zininzi iindlela zokwenza oku.

Zonke zibandakanya ukurekhoda into oyityayo, nokuba kungephepha, kwi-Intanethi, okanye kwi-mobile app.

Ngokwezifundo, indlela oyikhethayo ayinamsebenzi, ke yeyona nto isebenzayo ukukhetha leyo uyithandayo (,).

Nazi ezintlanu zezona webhusayithi zibalaseleyo zokubala ikhalori kunye neeapps.

Unokuthi ulwe notyekelo lwakho lwendalo lokuqikelela ngokungachanekanga ukuba zingaphi iikhalori ozityayo ngokusebenzisa izikali kunye neekomityi zokulinganisa. Oku kunokukunceda ulinganise ngokuchanekileyo izabelo zokutya.

Unokufuna nokuzama ukusebenzisa ezi zikhokelo zilandelayo zilandelayo ukuqikelela ubungakanani besahlulo sakho. Azichanekanga kangako, kodwa ziluncedo ukuba unokufikelela okulinganiselweyo kwinqanaba okanye iikomityi zokulinganisa:

• 1 indebe: ibaseball okanye inqindi lakho elivaliweyo
• Ii-ounces (120 grams) incwadi yokukhangela, okanye ubungakanani kunye nobukhulu besandla sakho, kubandakanya neminwe
• Ii-ounces (90 iigrem) umgangatho wamakhadi okanye ubungakanani kunye nobukhulu besandla sakho thabatha iminwe
• 1.5 iigram (iigram ezingama-45): imilebe yomlomo okanye ubungakanani besithupha sakho
• 1 itispuni (5 ml): umnwe wakho
• 1 icephe (15 ml): iminwe emithathu

Okokugqibela, kufanelekile ukuba uchaze ukuba ukubala iikhalori kukuvumela kuphela ukuba uvavanye ukutya kwakho ukusuka kwi ubungakanani imbono. Ithetha okuncinci malunga umgangathowento oyityayo.

Xa kuziwa kwimpilo, iikhalori ezili-100 ezivela kwiipulo ziya kuthintela impilo yakho ngokwahlukileyo kune-100 yeekhalori ezivela kwiidonuts.

Ke ngoko, kuphephe ukukhetha ukutya kuphela ngokusekwe kumxholo wekhalori. Endaweni yoko, qiniseka ukuba uyayijonga imixholo yeevithamini kunye nezimbiwa. Unokwenza njalo ngokukhetha ukutya okupheleleyo, okuncinciweyo.

Ukubala iikhalori zakho ngokuchanekileyo, sebenzisa iphepha lokutya elidityaniswe nezikali okanye iikomityi zokulinganisa.

Umgca wezantsi

Indlela yodwa yokunciphisa umzimba kukutya iikhalori ezimbalwa kunokuba utshise.

Abanye abantu bayakwazi ukwenza oku ngaphandle kokubala iikhalori. Abanye bafumanisa ukuba ukubala iikhalori yindlela efanelekileyo yokwenza kunye nokugcina le ntsilelo.

Abo banomdla wokunika ikhalori ukubala ukuzama kufuneka bahlale bekhumbula ukuba ayizizo zonke iikhalori ezifanayo.

Ke ngoko, qiniseka ukwakha imenyu yakho ekujikelezeni okuncinci, ukutya okunezondlo kwaye ungasekeli ukutya okukhethileyo kwiikhalori kuphela.