Ngaba kufuneka ubale iiKhalori ukuze unciphise ubunzima?

Umxholo

• Uphengululo lwe

Kunzima ukuba ubuncinci bokuqonda ikhalori kwezi ntsuku, kunye nee-oodle zokulandela umkhondo weekhalori zokukhuphela, kunye nobuninzi bolwazi olunesondlo kwiilebheli zokutya nakwi-intanethi yonke.

Kodwa kufuneka sijonge ngokusondeleyo kangakanani loo manani ukuba sifuna ukuthoba iiponti ezimbalwa? Ngaba ukubala zonke iikhalori yinkcitho yexesha kunye namandla, okanye ekuphela kwegeyiji yokwenyani yokuqinisekisa ukuba iimfuno zethu zesondlo ziyafezekiswa ngelixa sihlala sisendleleni yokuhlangabezana neenjongo zethu zokunciphisa ubunzima? Sibuze abambalwa bezidlo ezibhalisiweyo ukuba baxoxe ngokulungileyo kunye nokubi, ukuze uthathe isigqibo sokuba yeyiphi eyona ndlela isebenzayo eyakho ubomi.

Ngaba Ndifanele Ndibale IiCalories? Ewe!

ULauren Popeck, R.D., Orlando Health

"Ukubala iikhalori kubonelela ngesakhiwo, kwaye ukulandelwa komntu siqu yinto abanye abantu abayidingayo ukuhlangabezana neenjongo zabo ezinxulumene nempilo. Abantu nabo bahlala befumana impumelelo ngokukhawuleza xa beqala ukulandelela iikhalori, eyona ndlela yokunceda ukwazi ngakumbi imikhwa kunye nokukhuthaza. utshintsho lwendlela yokuziphatha.

Ngelixa iikhalori ayingomfanekiso uphela xa kufikwa kwisondlo kunye nokwehla kobunzima, kwabanye, ukubala iikhalori kulula kunokuba uqonde iziphumo zokutya ezinzima kwimizimba yethu. Kukwaluncedo ngakumbi ukuba ubetha ithafa ekunciphiseni ubunzima; inokukunceda ukubonisa ukuba utya kakhulu okanye awonelanga. Usenokumangaliswa ukuba zininzi kangakanani iikhalori ozidlayo naxa ulandela ukutya okunempilo.

Abantu abaninzi baqhutyelwa ukuba badle ngenxa yezizathu ngaphandle kokulamba, ezifana noxinzelelo, umsindo, intuthuzelo, isithukuthezi, okanye usizi-kwaye abaqondi nokuba bayayenza.Ukuba kunjalo, ukulandelela kunokukunceda ubuyele kulawulo lokutya ngokweemvakalelo kwaye ufune isisombululo sokutshintsha indlela oziphethe ngayo. (Jonga ukuba zii-200 calories zijongeka kanjani.)

Ukuba nethagethi yekhalori yemihla ngemihla kunokunceda kwakhona ukuchonga i-calorie ephezulu, izinto eziphantsi kwezondlo, ukuze ukwazi ukuzitshintshela kwiikhalori ezisezantsi, iinketho ezinempilo. Umzekelo, endaweni yelatte enencasa eyenziwe ngobisi olupheleleyo kwiikhalori ezingama-250, tshintshela kwikofu emnyama enezipuni ezimbini zobisi olungenamafutha kwiikhalori ezili-10 kuphela. Tshintshela ikomityi enye yetshokolethi ice cream kwiikhalori ezingama-285 kunye nekomityi enesiqingatha yamaqunube ngeekhalori ezingama-70.

Landela ezi zikhokelo ukubala ngokuchanekileyo:

1. Zibekele usukelo olusengqiqweni. Xa kuziwa kwiikhalori, ukwehla kobunzima, ukutshintsha kokuziphatha, kunye nokuba sempilweni, awudingi ukuba ufike kwinjongo yakho ngokutsiba okukhulu, kodwa wena yenza idinga ukugcina utshintsho.

2.Khetha indlela yokulandela umkhondo elula. Cinga ngosetyenziso olunje ngeMyFitnessPal, okanye iwebhusayithi efana neSuperTracker. Qaphela ubungakanani besabelo kwaye ufunde iilebheli zokutya ukuze uchonge ulwazi lwezondlo, kunye nokuhambisa ubungakanani kunye neekhalori ngokusebenza.

3. Musa ukuthembela kuyo kakhulu. Khumbula ukuba ukubala iikhalori ekugqibeleni kuyinxalenye yesicwangciso esikhulu sokugcina amandla kunye nokukhuthaza impumelelo yexesha elide.

4. Khetha ukutya okusempilweni. Uhlobo lokutya esikutyayo lunempembelelo enkulu kwimpilo yethu yamathumbu, i-chemistry yengqondo, kunye namahomoni, konke oku kunceda ukulawula ukutya okubangelwa ukulahlekelwa kwesisindo. Gcina ukutya okunokulinganisela, okutyebileyo kwiziqhamo, imifuno, ukutya okuziinkozo, iprotheni ebhityileyo kunye namafutha anempilo.

Ngaba Ndifanele Ndibale IiCalories? Hayi!

ULisa Moskovitz, RD, umsunguli weQela leNew York Nutrition

"Xa kuziwa ekubaleni iikhalori, ungachitha ixesha lakho. Kwelinye icala, kubalulekile ukuba uqonde uluhlu lweekhalori zomzimba wakho ezifuna ukugcina inkcitho yemihla ngemihla yokuphila kunye namandla, kunye nenani leekhalori ezininzi yokutya okutyayo kuqulethe.

Nangona kunjalo, inyaniso kukuba, akunakwenzeka ukubala yonke ikhalori enye oyibeka emlonyeni wakho-ingakumbi kuba iilebhile zokutya ezininzi zingakwazi ukunika ulwazi oluchanekileyo ngeepesenti ezili-100. Ngaphandle koko, isenzo sodwa sokubala iikhalori sinokudinisa, sikhuphe amanzi, kwaye siphinde siphazamise amandla akho okuzalwa okuqonda indlala kunye nokuzala. Unokuyeka ukuthembela ngokupheleleyo kumzimba wakho, kwaye uthembele kuphela kule nkqubo yekhalori yokulawula ubunzima. Oku kuyingozi yokwenene kwabo baneempawu ezithile zobuntu kunye / okanye imiba yezempilo yengqondo, njengoko inokubangela ukuphazamiseka kwindlela otya ngayo.

Ukuba ukhetha ukulandela umkhondo, kungcono ukusebenzisa inkqubo yokubala iikhalori ngononophelo kwaye uqinisekise ukuba ayibambi, kwaye ayingomthombo wakho wokuqonda ukuba kusebenza njani ukutya okufanelekileyo. Ekugqibeleni, nangona kunjalo, ndicinga ukuba eyona ndlela ibalulekileyo ibandakanya ukutya okunomdla, okufanelekileyo okubandakanya ukumamela kunye nokuthembela emzimbeni wakho, kubandakanya ibhalansi ye-fiber ephezulu ye-carbohydrate, iiprotein ezingamarhoqorhoqo, kunye namafutha asempilweni kwiindawo ezininzi zokutya, kunye nokuvumela ukonyanzelwa ngamanye amaxesha. "(Cinga Iimpawu ezi-6 ezifunekayo ukuze utshintshe indlela otya ngayo.)

Landela le migaqo:

1. Yenza uluhlu lokuhlola malunga nesondlo. Qinisekisa ukuba onke amaqela aphambili okutya anenkangeleko. (Zingaphi iziqhamo onazo namhlanje? yonke into oyifunayo ngelixa uphepha ukutya okungenanto-khalori.

2. Yitya rhoqo kwiiyure ezine okanye ezintlanu. Ukutya ngokukhawuleza emva kwesidlo mhlawumbi kuthetha ukuba awutyi kwindlala yokwenene. Kwicala elisezantsi, ukulinda ixesha elide ukuba utye kuhlala kukhokelela kukutya kakhulu okanye ukwenza izigqibo zokutya okungenampilo.

3. Mamela umzimba wakho. Ukuba ufumana ukungcangcazela, ukudinwa, okanye kunzima ukugxila (kwaye une-hydrated elungileyo) oko kuthetha ukuba lixesha lokutya! Ngokukhawuleza ukuba uyeke ukugxila ekutyeni okuphambi kwakho, okanye uzive unelisekile-kodwa-imvakalelo engagcwele kakhulu, tyhala ukutya kwakho kude. Kusenokwenzeka ukuba uyenzile. Ukuziqhelanisa nobo buchule kuya kwenza ukuba kube lula ukutya ngokufanelekileyo kwaye ugcine iikhalori zijonge.

4. Thatha imilinganiselo kanye ngeveki. Ukuba isikali siqhubeka sinyuka kwaye iimpahla zakho ziziva zincinci, amathuba okuba ubusoloko utya ngaphaya kweemfuno zakho zebhayiloji. Sebenzisa oko njengomqondiso wokuba kufuneka unciphise ubungakanani bezabelo. Cinga malunga nokuba ukutyisa okungaphezulu kunokuba kuvela phi, kwaye uzame ukunqanda loo migibe.

5. Ziqonde iinxalenye ezithile. Ii-ounces ezintathu zenyama zilingana nedekhi yamakhadi, ikomityi yesiqingatha yeenkozo ilingana nesandla sakho, kwaye ikomityi enye yemifuno ilingana nenqindi eliphakathi. Namathela kuloo milinganiselo ukuze ungatyi kakhulu.

Uphengululo lwe