Ngaba kukho ukutya okungalunganga kweekhalori? Iinyani vs Fiction

Umxholo

• Yintoni i-Negative-Calorie Foods?
• Ukutya okuqhelekileyo
• Akukho Okona kutya okungalunganga kweCalori
• Iikhalori ezisetyenziselwa ukuhlafuna ukutya
• Iikhalori ezisetyenziselwa ukugaya ukutya
• Kuthekani Ngezinto Zekhalori?
• Kukho ukutya okuninzi okunotyebileyo kunye nokutya okuneekhalori ezincinci
• Injongo yokutya okuPheleleyo, okunezondlo
• Umgca osezantsi

Uninzi lwabantu luyazi ukuba luqwalasele ukutya kwekhalori xa luzama ukunciphisa okanye ukutyeba.

Iikhalori yimilinganiselo yamandla agcinwe kukutya okanye kwizicwili zomzimba wakho.

Iingcebiso eziqhelekileyo zokulahleka kwesisindo kugxila ekutyeni iikhalori ezimbalwa okanye ukusebenzisa ngaphezulu kweekhalori zakho ezigciniweyo ngokwenza imisebenzi yomzimba.

Olunye uhlobo lokutya luye lwathandwa ekutyeni okunciphisa umzimba ngenxa yokuba kusithiwa “yi-negative-calorie,” nto leyo ethetha ukuba ulahlekelwa ziikhalori ngokuzitya.

Eli nqaku likuxelela ngento ekufuneka uyazi malunga nokutya okungekho-khalori, kubandakanya nokuba banokukunceda ukunciphisa umzimba.

Yintoni i-Negative-Calorie Foods?

Ukutya kunika umzimba wakho izondlo ezahlukeneyo, kubandakanya iindidi ezintathu eziphambili ezithi zikhuphe amandla ngohlobo lweekhalori: iicarbs, amafutha kunye neeproteni.

Umzimba wakho kufuneka uchithe amandla ukuze wetyise kwaye uqhubekeke nakuphi na ukutya okutyayo. Inani lamandla elifunekayo liyahluka ngokusekwe kukutya (1).

Ukutya okungalunganga kwekhalori ngesiqhelo kubhekisa kukutya ekucingelwa ukuba kuthatha iikhalori ezininzi ukuzitya, ukwetyisa kunye nenkqubo kunokuba iqulethe ngokwendalo kwaye inika umzimba wakho.

Ukuba oku kutya kukhona, unganciphisa ubunzima ngokuzitya, njengoko unokusebenzisa iikhalori ezininzi ukuzitya kunye nokuzetyisa kunokuba uzifumana kumxholo wekhalori.

Ukutya okuqhelekileyo

Ukutya kukhuthazwa njenge-negative-calorie ziqhamo kunye nemifuno enomxholo ophezulu wamanzi.

Eminye imizekelo ethile ibandakanya:

• Isileri: Iikhalori ezili-14 ngekomityi (100 grams), iipesenti ezingama-95 zamanzi ()
• Iikherothi: Iikhalori ezingama-52 ngekomityi (130 iigrem), amanzi angama-88% ()
• Ilethasi: Iikhalori ezi-5 ngekomityi nganye (35 iigrem), iipesenti ezingama-95 zamanzi ()
• Ibrokholi: Iikhalori ezingama-31 ngekomityi (90 grams), iipesenti ezingama-89 zamanzi ()
• I-grapefruit: Iikhalori ezingama-69 ngekomityi (230 gram), iipesenti ezingama-92 zamanzi ()
• Utamatisi: Iikhalori ezingama-32 ngekomityi nganye (i-180 gram), iipesenti ezingama-94 zamanzi ()
• Iikhukhamba: Iekhalori eziyi-8 ngekomityi (50 grams), iipesenti ezingama-95 zamanzi ()
• Ujodo: Iikhalori ezingama-46 ngekomityi (150 grams), iipesenti ezingama-91 zamanzi ()
• Iiapile: Iikhalori ezingama-53 ngekomityi (110 grams), iipesenti ezingama-86 zamanzi ()

Ezinye iziqhamo kunye nemifuno efana neelamuni, iikhaphetshu, amajikijolo okanye i-zucchini, zihlala zibandakanyiwe kolu luhlu.

Kuba nganye yokutya ineekhalori, umbuzo ngowokuba umzimba wakho usebenzisa iikhalori ezininzi ngakumbi ukwenza oku kutya kunokutya okuqulathiweyo.

Ukutya okungalunganga kweekhalori ekuthiwa kufuna amandla ngakumbi ekucoleni nasekuqhubeni izinto kunokuba zinikezela emzimbeni wakho. Iziqhamo kunye nemifuno enomxholo wamanzi aphezulu kunye neekhalori ezimbalwa zihlala zithengiswa njenge-negative-calorie.

Akukho Okona kutya okungalunganga kweCalori

Nangona kuyinyani ukuba uninzi lwezi zinto zokutya zinesondlo, akunakulindeleka ukuba naziphi na i-negative-calorie.

Nganye yazo ineekhalori, kwaye akukho bungqina buxhasa umbono wokuba bafuna amandla angakumbi okutya, ukwetyisa kunye nenkqubo kunokuba babonelela.

Iikhalori ezisetyenziselwa ukuhlafuna ukutya

Abanye abantu bayazibuza ukuba ingaba amandla asetyenzisiweyo ngexesha lokuhlafuna anokunceda na ekwenzeni ukutya kube kukubi-khalori.

Inani elilinganiselweyo lophando lubonise ukuba i-chewing gum yonyusa amandla asetyenziswa ngumzimba wakho malunga neekhalori ezili-11 ngeyure (11).

Ke ngoko, inani lamandla owasebenzisayo ngexesha lemizuzu embalwa yokuhlafuna iseleri okanye okunye ukutya kusenokwenzeka ukuba kuncinci kakhulu kwaye akubalulekanga.

Iikhalori ezisetyenziselwa ukugaya ukutya

Nangona kuyinyani ukuba umzimba wakho usebenzisa iikhalori ukucwangcisa ukutya, inani leekhalori ezisetyenzisiweyo lingaphantsi kweekhalori zokutya ezibonelela ().

Ngapha koko, inani lamandla owasebenzisayo ukwenza ukutya ukutya kuhlala kuchazwa njengepesenti yeekhalori ozityayo kwaye kuqikelelwa ngokwahlukeneyo kwii-carbs, amafutha kunye neeproteni.

Umzekelo, amandla asetyenziselwa ukwenza ukutya amalunga ne-5-10% yeekhalori ezinokutya okuqulathe ii-carbs, 0-5% ye-fat kunye ne-20-30% yeprotein (1).

Ukutya okuninzi okune-calorie ekutyholwa ukuba kwenziwa ikakhulu ngamanzi kunye ne-carbs, enamafutha amancinci kakhulu okanye iprotein.

Akunakulindeleka ukuba amandla asetyenziswayo ukwetyisa oku kutya aphezulu kakhulu kunolunye ukutya okusekwe kwi-carb, nangona oku kungakhange kufundwe ngokuthe ngqo.

Kuthekani Ngezinto Zekhalori?

Kuyafana nokutya okungalunganga kweekhalori, izinto zekhalori-ezinje ngamanzi abandayo- zihlala zikhuthazwa njengokunyuka kwemetabolism.

Olunye uphando luyaluxhasa ukwanda okuncinci kwimetabolism ixesha elifutshane emva kokusela amanzi abandayo.

Nangona kunjalo, ubungakanani bokunyuka buncinci, bususela malunga ne-3-24 yeekhalori ngaphezulu kweyure enye (13,,).

Ngokufana nokuhlafuna, ukusela amanzi abandayo kuyazichitha iikhalori ezithile. Nangona kunjalo, iziphumo ezincinci azizukunyusa kakhulu iikhalori ezitshiswa ngumzimba wakho.

Nangona ezinye iikhalori zisetyenziselwa ukuhlafuna, ukucola ukutya kunye nokwenza ukutya, kusenokwenzeka ukuba liqhezu leekhalori ukutya okubonelela- nokuba kukutya okungalunganga kweekhalori. Ukusela amanzi abandayo kungakhokelela kukonyuka okuncinci, kwexesha elifutshane ekusebenziseni amandla.

Kukho ukutya okuninzi okunotyebileyo kunye nokutya okuneekhalori ezincinci

Nangona ukutya okungekho-khalori mhlawumbi kungabikho, ukutya okuninzi okukhuthazwa njenge-negative-calorie kusesondlo kakhulu.

Ngaphezu, ngenxa yeekhalori zabo eziphantsi kunye nomxholo wamanzi aphezulu, unokuhlala utya umthamo omkhulu wokutya ngaphandle kokusebenzisa iikhalori ezininzi.

Ukongeza kukutya okubalwe ngaphambili kweli nqaku, nazi ezinye iziqhamo kunye nemifuno etyebile kwizakhamzimba kodwa iphantsi kweekhalori:

• Kale: Inezikhalori ezisi-7 kwikomityi nganye (20 grams), kodwa igcwele iivithamini A, K no-C, kunye neeminerali ezininzi (, 17).
• Iiblueberries: Iqulethe iikhalori ezingama-84 ngekomityi (150 grams) kwaye zingumthombo olungileyo weevithamini C kunye no-K, kunye nemaminerali yemanganizi (18).
• Iitapile: Iqulethe iikhalori ezingama-58 ngekomityi nganye (75 gram) kwaye ziyimithombo elungileyo ye potassium kunye neevithamini B6 kunye no-C (, 20).
• Iirasberries: Iqulethe iikhalori ezingama-64 ngekomityi nganye (i-125 gram) kwaye ziyimithombo elungileyo ye-vitamin C kunye ne-manganese (21).
• Ispinatshi: Njenge-kale, iqulethe kuphela iikhalori ezisi-7 ngekomityi (30 grams) kunye neevithamini K no-A, kunye nezinye iivithamini kunye neeminerali ().

Ukuya kuthi ga ngoku kwimithombo yeeprotein, nazi iikhalori ezimbalwa ezisezantsi, ukhetho olunobutyebi:

• Islamoni: Iqukethe iikhalori ezili-121 kunye ne-17 yeeprotheyini nge-3-ounce (85-gram) esebenzayo kwaye ipakishwe nge-omega-3 fatty acids kunye neevithamini ().
• Ibele lenkukhu: Iqukethe iikhalori ezili-110 kunye ne-22 gram yeprotheni nge-3-ounce (85-gram) yokukhonza ().
• Ithafa ye-Plain yamaGrike: Uhlobo olungenamafutha lunee-calories ezili-100 kunye ne-16 yeeprotheyini nge-oun-6 (170-gram) ekhonza ().
• Amaqanda apheleleyo: Iqulethe iikhalori ezingama-78 kunye ne-6 yeeprotheyini kwiqanda ngalinye, kunye neevithamini ezininzi, iiminerali kunye namafutha angafakwanga ().
• Ithenda yehagu: Inama-91 eekhalori kunye ne-15 yeeprotheyini nge-3-ounce (85-gram) yokukhonza, kunye neevithamini ze-B kunye neeminerali ().

Amafutha asempilweni anokufumaneka kwimithombo emininzi yeeprotheyini engentla, kunye nokunye ukutya kunye neoyile.

Kuba amanqatha aqukethe iikhalori ezininzi ngokwegrama kuneeprotein kunye nee-carbs, imithombo emininzi yamanqatha asempilweni awekho phantsi kweekhalori njenge-carb- kunye nokutya okusekwe kwiprotein ngaphezulu. Nangona kunjalo, amafutha yinxalenye ebalulekileyo yokutya okunempilo (28).

Nangona zingezizo i-negative-calorie, iziqhamo ezininzi kunye nemifuno ziphantsi kweekhalori kwaye zityebile kwizondlo. Kukho iintlobo ngeentlobo zemithombo yeeproteni ezinekhalori ezisezantsi ezigcwele ezinye izondlo.

Injongo yokutya okuPheleleyo, okunezondlo

Ukutya okubandakanya iintlobo ezahlukeneyo zokutya okunezakha mzimba kuluncedo ekunciphiseni ubunzima kunye nakwimpilo iyonke (, 30).

Kukho izibonelelo ezahlukeneyo kukutya okupheleleyo ngaphezulu kokutya okucwangcisiweyo.

Ukutya okupheleleyo kuhlala kuneendidi ezininzi zeevithamini, iiminerali kunye nezinye izinto eziluncedo kunokutya okucutshungulwayo ().

Oku kutya kunokukunceda ukuba uphile ubomi obude, obunempilo (31,).

Ukongeza, umzimba wakho, enyanisweni, unokusebenzisa iikhalori ezingakumbi xa usetyisa ukutya okupheleleyo kunokutya okuqhubekekayo.

Olunye uphononongo lufumanise ukuba i-20% yeekhalori kwisidlo esipheleleyo sokutya sasisetyenziselwa ukwetyisa nokwenza inkqubo yokutya, xa kuthelekiswa ne-10% kuphela yesidlo esenziwe ().

Ngokubalulekileyo, ukugxila kuluhlu olukhethiweyo lokutya ekuthiwa kukubi-kweekhalori kunokubangela ukuba uphoswe kukutya okuninzi okunika izakhamzimba ezibalulekileyo.

Umzekelo, ukutya okuluhlu lweekhalori ezingalunganga zihlala zingenayo iprotein okanye inqatha, zombini ezibalulekile kwimpilo yakho.

Ngaphezulu, ukutya okuthe ngqo kuluhlu kweli nqaku kubonisa isilayidi sokutya okumnandi, okuneekhalori ezisezantsi onokukunandipha njengenxalenye yokutya okusondeleyo.

Endaweni yokugxila kuluhlu olukhethiweyo lokutya ekuthiwa kukubi-kweekhalori, kungcono ugxininise ukutya iintlobo ezahlukeneyo zokutya okunesondlo okunokuxhasa impilo yakho iphela, kubandakanya nokutya okukhuthaza ubunzima bomzimba obusempilweni.

Umgca osezantsi

Ukutya okungalunganga kweekhalori kuthiwa kuthatha iikhalori ezininzi ukuzitya, ukwetyisa kunye nenkqubo kunokuba zinikezela emzimbeni wakho.

Ngokuqhelekileyo imifuno ephantsi kweekhalori kunye neziqhamo ezinomxholo ophezulu wamanzi.

Nangona kunjalo, akunakulindeleka ukuba nakuphi na oku kutya kungabi nakhalori ngokwenene, nangona kunokuba yinxalenye yesondlo, ukutya okunempilo.

Endaweni yokugxila ekutyeni okukodwa okukhohlisa umzimba wakho ukuba utshise iikhalori ezininzi kunokuba uzitya, jolisa endaweni yoko ukonwabele ukutya okunezondlo.