Ngokuchanekileyo indlela yokusika iikhalori ukuze unciphise umzimba ngokukhuselekileyo

Umxholo

• Ilizwi kuKhangelo lokuTya
• Ngaphambi kokuba Unqume
• Ukwenza iSika
• Ungalufumana nini uncedo malunga nendlela yokusika iikhalori
• Ukusika iiKhalori kunye nokuLahla iiPonti ezili-10 ngonyaka
• IziCwangciso ezi-Smart zeNjani yokuSika iiCalories
• Uphengululo lwe

Ukunciphisa umzimba, kufuneka uqikelele indlela yokusika iikhalori. Izandi zilula, kodwa kukho okungakumbi kobu buthathaka budala bokulahleka kwesisindo kunokuba uhlangane neliso. Emva kwayo yonke loo nto, ukuba awunangqondo malunga neendlela zakho zokusika iikhalori, uya kuphelisa indlala (funda: i-hangry) kwaye ungabinakho ukugcina ukutya kwakho ixesha elide ngokwaneleyo ukuba ungasusa isikali. Kwaye ukuba ukongeze umthambo kwisicwangciso sakho sokulahleka kobunzima, kufuneka wazi ukuba ungatya njani ngokwaneleyo ukubasa ukusebenza kwakho ngaphandle kokuya ngaphezulu kwenkqubo. (Uburhalarhume emva kokuzilolonga? Nantsi indlela yokujongana.)

Ewe kunjalo, unokuhlala usebenzisa umthambo njengesicwangciso sakho esiphambili sokunciphisa ubunzima, kodwa ngokuqhelekileyo kulula ukusebenzisa amandla amancinci kunokuzama ukuwatshisa. "Ingcamango yokuba ukutya yeyona nto ibaluleke kakhulu ekulahlekeni kobunzima akufuneki kuba iikhalori ezisuka kwisidlo sakho zibaluleke kakhulu, kukuba kulula ukujolisa," utsho uRachele Pojednic, Ph.D., unjingalwazi oncedisayo wezondlo. I-Simmons College kunye nomntu owayesenza uphando kwiZiko lezeMpilo kwiHarvard Medical School.

Masiyibeke ngale ndlela: Ungabaleka iyure eqinileyo ukwenza ukusilela kweekhalori ezingama-600, okanye ungasika nje loo jumbo muffin kwindawo otya kuyo kwasekuqaleni. Nokuba yeyiphi na indlela inokukhokelela ekulahlekeni kobunzima; ngumcimbi nje ekulula ukuwulawula ngokwasemzimbeni nasengqondweni. "Ekupheleni kosuku, [ukulahleka kwesisindo] yi-equation yemathematika," kusho uPojednic.

Ukunciphisa ukudideka, sithinte iingcali ukukubonisa kanye indlela yokusika iikhalori zempumelelo yokunciphisa umzimba.

Ilizwi kuKhangelo lokuTya

Xa usika iikhalori, uya kuphumelela ngakumbi ukuba ubala njengoko uhamba. Kodwa ngelixa ukubala kwekhalori kudla ngokufumana i-rap embi, kungundoqo ekulahlekeni kwesisindo ngenxa yezizathu ezimbalwa. (Phambi kokuba siqhubele phambili, jonga ukuba ubala amathole angalunganga.)

Ukuqala, ukubala iikhalori kukugcina uphendula. "Ukuba ufuna ukubhala phantsi kwaye uvume i-cupcake ye-calorie engama-400 onayo kunye ne-chai latte yakho yasemva kwemini, kunokwenzeka ukuba wenze ukhetho olunempilo," kusho u-Pojednic.

Ukongeza, amathuba okuba ujongele ukuba mangaphi amathole kwindawo yakho yokuya kwisidlo sakusasa, i-post-Workout smoothie, okanye i-cookie yasemva kwemini (ungakhathazeki, sonke siyayenza). Ukuloga ukutya kwakho kuya kukunika isiphatho esingcono malunga nokuba zingaphi iikhalori ozityayo, nto leyo ebaluleke kakhulu ukuba injongo yakho kukuthoba umzimba, utshilo uKristen F. Gradney, RDN, umlawuli wezondlo kunye neenkonzo zemetabolic kuMama wethu weNgingqi yeLake Iziko lonyango kunye nesithethi seAkhademi yeZondlo kunye neDietetics. (Idibeneyo: Le ndlela yokutya ikugcina umncinci)

Xa usebenzisa ii -apps zokulandelela ukutya (siqokelele ezinye zezona zilungileyo apha!), Faka ngesandla izinto zakho zokutya xa kunokwenzeka ukuze uqinisekise ukuchaneka, utshilo uGradney. Uninzi lweeapps zikuvumela ukuba uskene iibhakhowudi ukuze ufumane indlela yokusika iikhalori kulula kunakuqala. UPojednic ucebisa ngeMyFitnessPal.

Ngaphambi kokuba Unqume

Kodwa ngaphambi kokuba uqale ukubetha iikhalori ekhohlo nasekunene, kufuneka ufumanise ukuba zingaphi iikhalori ozifunayo ngosuku ukuze ugcine ubunzima bakho. Unokwenza oku ngokufumanisa umyinge we-basal rate (BMR), okanye inani leekhalori umzimba wakho uyatsha xa uphumle. I-BMR yakho imiselwa liqela leenguqu ezahlukeneyo, kubandakanya isini, ubudala, ubude, ubunzima bezihlunu, imfuzo kunye nobunzima bamalungu akho. Kwaye ngokophononongo kwi Amayeza kunye neNzululwazi kwiMidlalo kunye noMthambo, I-BMR yakho inoxanduva lokuhlawula iipesenti ezingama-60 ukuya kuma-75 zeenkcitho zakho zekhalori zemihla ngemihla, ngelixa ulolonga umzimba kunye ne-akhawunti yokwetyisa intsalela. (Ibhonasi: Ngaba Kunzima Ukulahla Ubunzima Xa Umfutshane?)

Eyona ndlela yokufumana inani elichanekileyo le-BMR kukutyelela ugqirha, isondlo, okanye iziko lokomelela kuvavanyo lwekhalori ngokungangqalanga ukulinganisa ukusetyenziswa kweoksijini. Kodwa i-FYI, ezi mvavanyo zinokubiza i-$ 100-plus, ngokutsho kuka-Marie Spano, C.S.S.D., C.S.C.S., isondlo sezemidlalo kwi-NBA's Atlanta Hawks. Umfazi kuhlahlo-lwabiwo mali, ukhetho lwakho olukhawulezayo, olulula kukucoca ukuphakama kwakho, ubunzima, kunye nenqanaba lomsebenzi wangoku kwisibali sokubala esisebenzayo kwi-intanethi.

Nje ukuba ube noqikelelo lwakho lwekhalori yemihla ngemihla kwaye uzama ukufumanisa indlela yokusika iikhalori-kwaye zingaphi ukusika-i-Spano icebisa ukuba ungathathi ngaphezu kwe-500 yeekhalori ukuze ufumane inani lakho elitsha lemihla ngemihla. Gcina nje engqondweni, le nto iyonke sisiqalo. Zive ukhululekile ukulungelelanisa ukuba ufumanisa ukuba ufuna ezimbalwa-okanye ngaphezulu kweekhalori kunokuba wabelwe ngoku. Ukuba uhlahlela iikhalori eziphantsi kakhulu, unganciphisa ubunzima ekuqaleni, kodwa uya kuba semngciphekweni weziphumo ebezingalunganga: intloko ebuhlungu, imood, kunye namandla aphantsi, utshilo uPojednic. Ungathethi, iikhalori zezona zinto zibangela ukuba usebenze (ezo carbs zibalulekile!) Kunye nokufumana kwakhona. Ke, ukuba ufumanisa ukuba uyasokola nesabelo sakho sekhalori wangoku, musa ukoyika ukujongana nayo de ufumane inani elizinzileyo. Ngaphandle koko, uya kutshabalalisa ubunzima bakho bokulahleka kamva. "Ngokwesiqhelo ugqiba ukulungisa ngaphezulu emva kokuba uphulukene nobunzima kwaye ububeke bonke. Okanye ngaphezulu," utsho uPojednic.

Gcina nje ukhumbula ukuba xa uqala ukulahla iikhilogram, iimfuno zakho zekhalori zemihla ngemihla nazo ziya kuhla, utshilo uSpano. Kungenxa yokuba ukubeka nje, izinto ezincinci zifuna amandla amancinci ukuzenza. Cinga ngale ndlela: I-smartphone yakho kusenokwenzeka ukuba isebenzisa ijusi encinci kunelaptop okanye ithebhulethi yakho. Ke, ukuba usebenzisa i-calculator ye-USDA okanye esinye isixhobo esikwi-intanethi, phinda ukubala iimfuno zakho zekhalori zemihla ngemihla wakube uphulukene neepawundi ezili-10. Ngale ndlela, awutyi iikhalori ezininzi kunokuba ufuna. Ukuba ukhohlele imali kuvavanyo oluse ofisini, linda ude uphulukane neepawundi ezingama-20 okanye ngaphezulu ukuze uphinde uvavanywe, kwaye usebenzise ikhalityhuleyitha eku-intanethi ukukuhambisa kude kube lelo xesha. (Inxulumene: Amaqhinga ama-6 okuthintela ukuzuza ubunzima kunye nokuhlala kubunzima bakho "obonwabileyo"

Ukwenza iSika

Nje ukuba ulungele ukusika iikhalori, qala ngokunciphisa ii-bevvies zakho, utshilo uGradney. Ukunqanda ukuziva uvinjwa, khetha ikhalori- kunye neenguqulelo ezingenaswekile kwizinto ozithandayo. Ukusuka apho, nqunqa ii-calic condiments ezinje nge-mayonesi, kunye neesaladi zakho eziphezulu zokunxiba ezisekwe ngeviniga endaweni ye-creamy. Unako ukunciphisa iikhalori ngokuhambisa iziqhamo ezinefayibha kunye nemifuno ye-snack yakho yasemva kwemini, enikezela ngesibonelelo esongeziweyo sokukugcina uphelele ixesha elide. Olona khetho lwakho lubandakanya iiapile, iibhanana, amaqunube, uhlaza olumnyama njengesipinatshi, iminqathe, kunye neebhiti.

I-Spano ikwacebisa ukusika amanqatha phambi kwee-carbs, ngakumbi ukuba uyimbaleki okanye umthandi we-HIIT. Uthi: "Ufuna inani elithile le-carbohydrate yokuzivocavoca umzimba," kodwa wongeza ukuba unokunciphisa i-carbs ukuba unokuzilolonga okucwangcisiweyo okanye usuku lokuphumla. Uya kufuna ukunamathela kwiingcebiso eziqhelekileyo zokutya, ezicebisa malunga ne-130 grams ye-carbohydrates ngosuku. Ukunciphisa amafutha ahluthayo abe ngaphantsi kwe-10 ekhulwini leekhalori zakho zemihla ngemihla.

Kwaye (akukho nto imangalisayo apha), ukubasa kwixabiso elincinci lokutya okungenamsoco ayisiyonto ilungileyo yokulungisa indlela yokusika iikhalori. Ukutshintsha ukutya okunamafutha aphezulu, ukutya okuneswekile eninzi njengama-muffin, iichips, kunye nenyama egqityiweyo yokutya okunesondlo njengamagqabi anamagqabi, isonka esipheleleyo senkozo, kunye neeproteni ezibuthathaka. Oku kuya kukunika eyona nto ibambekayo kwisondlo sakho, kukunceda ugcwalise ngelixa unciphile. (Idibeneyo: Lo Mngeni weentsuku ezingama-30 ococekileyo wokutya uya kubeka kwakhona ukutya kwakho)

Ungalufumana nini uncedo malunga nendlela yokusika iikhalori

Kulungile, ngoko ubale iimfuno zakho zekhalori zemihla ngemihla kwaye ulandele ngokufanelekileyo ukutya kwakho ukuze uhlale ngaphakathi kwe-500-calorie deficit. Kuthekani ukuba, emva kweeveki-okanye iinyanga-zomzamo, isikali asikafiki? (Ugh!) Ngokutsho kwePojednic, ukuba unamathela kwi-calorie ezingama-500 ngosuku, kuya kufuneka ube usendleleni yokulahleka malunga neepawundi ezimbini ngeveki. Ke ukuba awukayiboni inkqubela-phambili emva kweentsuku ezingama-30, isenokuba lixesha lokucela uncedo kugqirha okanye kwisidlo esibhalisiweyo, utshilo uPojednic. (P.S: Ezi zinto zi-6 zobuQili zinokuba Kutheni ungalahli ubunzima)

Ngokuka-Spano, ayiqhelekanga into yokuba abantu babale iimfuno zabo zeekhalori ngendlela engachanekanga, baqikelele ukuba zingaphi iikhalori abazitshisayo ngokwenza umthambo, okanye bajonge ukuba zingaphi iikhalori abazityayo. Ugqirha okanye isazi sokutya esibhalisiweyo sinokukunceda ukukhomba ingxaki yakho, kwaye ucebise ngeendlela ezintsha zokukufumana usendleleni (cinga ngokwandisa umthambo okanye ukutya rhoqo, okanye uphinde uvavanye indlela yokubala ikhalori).

Ukusika iiKhalori kunye nokuLahla iiPonti ezili-10 ngonyaka

Izazinzulu kwiYunivesithi yaseHarvard naseLouisiana State University eBaton Rouge bafumanise ukuba abantu abathoba ikhalori zabo baphulukana nomndilili weepawundi ezili-13 kwiinyanga ezintandathu nokuba bakukutya okunjani. "Le yiendaba ezilungileyo kakhulu zokulahleka kwesisindo kwixesha elide," kusho uFrank Sacks, MD, unjingalwazi wezondlo kwiSikolo saseHarvard seMpilo yoLuntu kunye nombhali okhokelayo wokufunda. "Ukuba awuyithandi into oyityayo, awuyi kubambelela kuyo. Ezi zinto zifunyanisiweyo zikunika ukuguquguquka kokucheba apha naphaya kwaye ukonwabele ukuthanda kwakho." (Eyeleleneyo: Zingaphi izidlo ezikopelayo onokuthi ubenazo ngeveki?)

Enyanisweni, ngokufaka iikhalori ezili-100 ngosuku, uya kulahlekelwa ngaphezu kweekhilogram ezili-10 ngonyaka. Nyusa ukusika kwakho ukuya kuma-250 kwaye ungaphantsi kweepawundi ezingama-26. Ngaba ufuna ukulahleka ngokukhawuleza? Bamba iikhalori ezingama-500 yonke imihla kwaye uza kulahla loo maphawundi kwisiqingatha sexesha. Sibuze ezi zinto zilandelayo ukuba sabelane ngeengcebiso zabo eziphambili zendlela yokusika iikhalori ukuze unciphise kancinci kodwa ugcine kakhulu.

• USari Greaves, R.D., isithethi seAmerican Dietetic Association
• UJayne Hurley, i-RD, isondlo esiphezulu kwiziko lezeNzululwazi kuMdla woLuntu
• UBarbara Rolls, Ph.D., umbhali we Isicwangciso sokutya seVolumetrics
• UBrian Wansink, Ph.D., umbhali we Ukutya okungenangqondo
• Ithemba Warshaw, RD, umbhali we Yitya ukutya kwakho, utye ngokuchanekileyo kwaye Yintoni Omawuyitye Xa Uyotya E-out

IziCwangciso ezi-Smart zeNjani yokuSika iiCalories

Indlela yokusika iikhalori: 100-250 kwisidlo sakusasa

• Sebenzisa ubisi lwe-almond olungenaswekile endaweni yekhofi-yeqabane kwi-mug yakho yakusasa.
• Yitya isitya se-fiber ephezulu kunye nokutya iikhalori ezimbalwa imini yonke. (Kwaye qiniseka ukuba uyayilinganisa i-cereal yakho yakusasa; ukuqikelela nge-1/3 yekomityi kunokongeza iikhalori ezili-100.)
• Umyalelo webhekoni, hayi isoseji, kunye namaqanda akho.
• Khetha igwele ledonut endaweni yekeyiki exineneyo.
• Ukurhweba nge-muffin ye-blueberry encitshisiweyo ye-oatmeal ethotywe nge-1/4 yekomityi yamaqunube amatsha. Ibhonasi: Uya kuhlala wanelisekile yonke intsasa.

Indlela yokusika iikhalori: 100-250 ngexesha lesidlo sasemini

• Sebenzisa icephe eli-1 le-mayo kunye nepunipoon e-1 ye-cottage cheese enamafutha asezantsi ukwenza isaladi yetyhuna.
• Ukutshintshela kwi-barbecue sauce ye-honey mustard.
• Phezulu i-burger yakho nge-anyanisi, i-lettuce, kunye ne-tomato kunye nokweqa ishizi.
• Cela i-ounce ye-12-ounce yesayizi yomntwana wesoda endaweni ye-21-ounce medium.
• Nciphisa isangweji yakho ngokusebenzisa isanti yengqolowa epheleleyo endaweni yesonka sengqolowa.
• Gxotha isaladi yakho ngepunipoon e-1 yokunxiba de kugqunywe onke amagqabi eletisi. Uzakuyeka ukusebenzisa isiqingatha sesayizi yesiqhelo yokukhonza. Zama eli qhinga kwisidlo sangokuhlwa.
• Kwibar yesaladi, fikelela kwi-Parmesan egayiweyo endaweni ye-cheddar kwaye utsibe isonka.

Indlela yokusika iiKhalori: 100-250 kwiDinner

• Sebenzisa icephe e-1 ibhotolo encinci okanye ioyile kwisonka sakho.
• Ukwenza iibhola zenyama? Xuba isiqingatha sobungakanani benkomo yomhlaba iresiphi ibiza ngesiqingatha serayisi emdaka ephekiweyo.
• Esikhundleni se-pan pizza, khetha i-crust-crust.
• Xa udibanisa amaphiko enkukhu, sukuphosa amathambo embindini. Ukubona ubungqina betheko lakho kunokukunceda utye kancinci, izifundo zibonisa.
• Yenza isinxibo sakho sesaladi usebenzisa amacephe ama-3 e-hummus endaweni ye-3 yecephe leoli.
• Ngaba unefajitas? Gcwalisa itortilla enye endaweni yesithathu, emva koko utye ezinye izinto ozilungisileyo ngemfoloko.
• Iimbotyi ezimnyama ezifakwe kwi-refried kwaye ubambe icala lerayisi yaseMexico.
• Oda i-filet mignon endaweni ye-New York strip steak.
• Khetha inkukhu ye-broccoli ngaphezulu kwe-sweet-and-sour, kunye nerayisi emdaka enomphunga, engaqhotyiswanga.

Indlela yokusika iikhalori: 100-250 ngeSnack

• Uku-odola i-ice cream cone? Yenze iswekile, hayi i-waffle, uhlobo. (Bhangqa loo khowuni kunye nolunye ukhetho lwe-vegan ice cream!)
• Ukutya kwiPirate's Booty. Kwisifundo, ukutshintshela kwi-snack ekhukhulayo yomoya kabini ngemini igcinwe malunga neekhalori ezingama-70 pop.
• Thatha iyogathi engenanto enamafutha aphantsi, hayi umxube weziqhamo ezinamafutha aphantsi.
• Faka endaweni yehafu ibhotolo kwikhekhe, kwi-muffin, nakwiiresiphi zebrownie ngenani elilinganayo leapile okanye ibhanana ecoliweyo. Uya kugcina malunga neekhalori ezili-100 kuyo yonke icephe oyitshintshayo.
• Zifaka kwisilayi sekhekhe lokutya leengelosi eligalelwe isiraphu yetshokholethi kuneekuki ezintathu
• Ziluma kwi strawberry egqunywe itshokolethi kunekeyiki yetshokholethi.
• Tsiba ipopcorn yemiboniso bhanyabhanya encinci kwaye uze nebhegi yakho ye-1-ounce yeLay's.
• Kwiivenkile ezinkulu, thintela umnqweno we-pretzel ethambileyo kunye nokuhanjiswa kwee-pretzels ezincinci.

Indlela yokusika iiCalories: 500 ngokutshintshana

• Yitya iziqhamo phambi kwesidlo ngasinye. Uphando luye lwadibanisa ukufunxa i-apula imizuzu eli-15 ngaphambi kwesidlo sasemini kunye nokutya malunga ne-187 yeekhalori ezimbalwa ngesidlo ngasinye.
• Xa usenza i-mac kunye netshizi, sixhathise isilingo kwaye ulungiselele nje isiqingatha sebhokisi. Gcina okuseleyo kwisingxobo se-zip-top ukwenzela ixesha elizayo.
• Sebenzisa umakhulu wakho Uvuyo lokupheka kwaye uya kugcina umndilili wekhalori ezingama-506 ngaphezulu kwesidlo esithathu. Imfihlo: Ubungakanani besayizi encinci kunye nezithako ezisezantsi zeekhalori babizelwa loo maxesha.
• Endaweni yesiselo sekofu esineswekile enzima (efana nePeppermint White Chocolate Mocha) kwi-pick-me-up yakho emva kwemini, oda ikofu ngobisi oluncinci kunye nothuli lwetshokolethi.
• Ngeyure yokonwaba, sela iisodas ezimbini zevodka kwaye ubuye umva kwisitya somxube we-snack.

Uphengululo lwe