Yintoni i-Calorie Deficit, kwaye ngaba ikhuselekile?

Umxholo

• Yintoni ikhalori?
• Zingaphi iikhalori ozifunayo ngosuku?
• Yintoni i-Calorie Deficit?
• Ukusebenzisa iCalorie Deficit for Weight Loss
• Indlela yokunciphisa umzimba ngokukhuselekileyo usebenzisa iCalorie Deficit
• Mfutshane- ixesha elide Iinjongo zokulahleka kobunzima
• Ukunqongophala kweCalori kunye nokuzivocavoca
• Ukutshintsha kokuziphatha
• Kutheni i-Calorie Deficit ingahlali isebenza
• Umgca ongezantsi
• Uphengululo lwe

Kudala kubanjwe ukuba ukunqongophala kwekhalori yindlela eqhelekileyo yokusebenzisa xa uzama ukunciphisa umzimba. (Ukhe weva okanye wabona ibinzana elithi "iikhalori kwiikhalori ngaphandle" ngamanye amaxesha, akunjalo?)

Kodwa yintoni intsilelo yekhalori, kunjalo, kwaye ukuthoba umva kwiikhalori yeyona ndlela ilungileyo yokunciphisa umzimba? Nantsi into ethethwa ziingcali zokondla kunye nophando lwamva nje malunga nokusilela kweekhalori, indlela yokubala intsilelo yeekhalori, nokuba ingumbono olungileyo na okanye hayi.

Yintoni ikhalori?

Ngokomzimba womntu, ikhalori ngumlinganiso obonisa ubungakanani bokutya ngexabiso elithile lokuvelisa amandla. Ngokusisiseko, konke oku kuthetha ukuba ukutya kunye neziselo ozisebenzisayo zinika umzimba wakho amandla, alinganiswe ngokweekhalori, ukuze uphile.

Nangona kunjalo, umzimba wakho ufuna ngaphezulu kweekhalori ukuze uhlale uphila- ufuna izakhamzimba-kubandakanya iivithamini kunye neeminerals- ukugcina umzimba wakho usebenza kakuhle. (Umzekelo, i-calcium yamaminerali efumaneka elubisini inceda ukomeleza amathambo ngelixa i-iron yentsimbi efumaneka kwiimbotyi iyadingeka ekusebenzeni kweeseli ebomvu.)

Zingaphi iikhalori ozifunayo ngosuku?

Kukho izinto ezintathu ezimisela iikhalori zizonke ozifunayo: ireyithi yokutya emzimbeni, ukusebenza komzimba kunye nefuthe lokutya lokutya.

Umgangatho osisiseko wokutya: I-basal metabolism yakho sisixa samandla afunekayo ukuze umzimba wakho uhlale uphila, njengentliziyo yakho ukumpompa. Umlinganiselo we-basal metabolic rate (BMR) womntu uxhomekeke kwizinto ezininzi eziquka isini, ubudala, ubude, kunye nokukhula (okt ebantwaneni). I-Basal metabolism ibala malunga ne-50 ukuya kwi-70 ipesenti yeemfuno zakho zekhalori.

Umsebenzi womzimba: Umsebenzi womzimba ubala phakathi kwe-25 kunye ne-40 yeepesenti yeemfuno zakho zekhalori. Ewe, oku kubandakanya ukusebenza, kodwa ikwabandakanya ukungasebenzi komzimba i-thermogenesis, okanye i-NEAT, amandla owatshisayo ngelixa usenza yonke into hayi ukwetyisa, ukuphefumla, ukutya, okanye ukuzilolonga, oko kukuthi, ukupheka, ukucoca, ukufijitha, ukuchwetheza, njl.

Umphumo wonyango wokutya: Iziphumo zokutya zokutya ngamandla afunekayo ekwetyiseni nasekufunxeni ukutya okutyayo. Ibalelwa phakathi kweepesenti ezi-5 ukuya kwezi-10 kwiimfuno zakho zekhalori.

Abadayisi basebenzisa iifomula ezininzi ukumisela iimfuno zekhalori zomntu. Enye yeefomyula ezidumileyo yiHarris-Benedict Equation; kuqala, ubala i-BMR yakho usebenzisa ubunzima bakho, ubude, kunye nobudala, kwaye ke i-BMR yakho iphindaphindwe yinto yokusebenza (ex: uqhele ukuhamba kangakanani) ukumisela malunga nokuba zingaphi iikhalori ozifunayo ngosuku. Umzekelo, umntu ongaqhelekanga okanye ongazange azilolonge uya kuphinda-phinda i-BMR yakhe nge-1.2, kwaye umntu ozilolonga ngokumodareyitha iintsuku ezi-3 ukuya kwezi-5 ngeveki uya kuphinda-phinda i-BMR nge-1.55. Endaweni yokwenza lonke ubalo ngokwakho, ungasebenzisa ikhaltyhuleyitha ye-USDA ukumisela iimfuno zakho zekhalori.

Iikhalori iimfuno zabantu abadala abasetyhini ukusuka kwi-1,600 ukuya kwi-2,400 ngosuku, ngokwe-Akhademi yeZondlo kunye neDietetics. Ukuba indlela yakho yokuphila ihleli ngakumbi, uya kuba sezantsi kolo luhlu, kwaye ukuba ukhuthele ngakumbi, uya kuba kwisiphelo esiphezulu. (Qaphela: Njengoko uneminyaka yobudala, ikhalori yakho idinga ukunciphisa, kwaye ukuba ukhulelwe okanye uncelisa, iimfuno zakho zinganda.)

Yintoni i-Calorie Deficit?

Ukubeka nje, ukusilela kweekhalori kuxa usitya iikhalori ezimbalwa kunokuba umzimba wakho usebenzisa okanye utshisa.

Ngokuqhelekileyo kucetyiswa ukuba, ukuze unciphise umzimba, kufuneka wenze i-calorie deficit. Umzekelo, ukuba umntu ufuna iikhalori ezingama-3 000 ngosuku, ukunciphisa ikhalori yakhe yokutya ukuya kwi-calories ezingama-2 500 ngosuku kwenza ukuba kubekho iikhalori ezingama-500 ngosuku. Ngomnyaka we-1558, umphengululi uMax Wishnofsky, MD, wabala ukuba i-1 yeephawundi yamanqatha igcina malunga nama-3 500 eekhalori zamandla, ngokwe-athikiliI-Dietitian yanamhlanje. Ukusukela ngoko, yamkelwa njengolwazi oluqhelekileyo lokuba-ngokwempilo yokulahleka kwesisindo-iponti enye ilingana neekhalori ezingama-3 500. Unoko engqondweni, umbono kukuba ukusilela kweekhalori zemihla ngemihla ezingama-500 kungakhokelela kwisigidi esinye sokulahleka kwesisindo ngeveki. (Jonga: Ungasika njani iiCalori ukuze wehlise ubunzima bakho ngokukhuselekileyo)

Ukuba uyatya Kaninzi iikhalori kunokuba umzimba wakho uwusebenzisayo, oko kubizwa ngokuba yintsalela yekhalori. Ukuba uhlala kwintsalela yekhalori ixesha elide, inokukhokelela ekuzuzeni ubunzima. (Ewe kunjalo, ukutyeba okubalulekileyo akusoloko kubangelwa kukutya kakhulu-kusenokwenzeka ngenxa yeengxaki zokutya emzimbeni okanye eminye imiba yezempilo efana ne-hypothyroidism. ngequbuliso.)

Ukusebenzisa iCalorie Deficit for Weight Loss

IZiko leSizwe lezeMpilo (i-NIH) lincoma ngokubanzi ukulandela ukutya okuncitshisiweyo kwekhalori (aka ukungena kwi-caloric deficit) kubantu abatyebileyo okanye abatyebileyo kwaye bafuna ukunciphisa umzimba, kunye ne-Academy of Nutrition and Dietetics nayo ichaza kwingxelo ye-2016. ukuba intsilelo yekhalori engama-500- ukuya kuma-750 ngenene iyacetyiswa ukunciphisa umzimba.

Olunye uphando olusoloko lukhankanywa luyixhasa le ndlela: Uphononongo luka-2007 malunga nokusilela kwekhalori lubonise ukuba ukunciphisa malunga neekhalori ezingama-500 ngosuku kuyanceda ukufezekisa ukwehla kobunzima. Nangona kunjalo, ubungakanani bobunzima obulahlekileyo buxhomekeke kumafutha omzimba wokuqala womntu, ngokutsho kophononongo. Umzekelo, umntu oqala ngenani eliphezulu lamafutha omzimba ufuna intsilelo enkulu yekhalori yokuchitha ixesha. Uphononongo luchaza ukuba yiyo loo nto amadoda enokulahla ubunzima ngaphezu kwabafazi ngenxa yokusilela kwekhalori kuba abasetyhini benamafutha omzimba amaninzi kunamadoda anobunzima obufanayo bomzimba.

Nangona kunjalo, uphononongo luka-2014 olupapashwe kwi- Ijenali yeHlabathi yokutyeba ibonisa ukuba isikhokelo se-3500-calorie deficit ngeveki (okanye i-500-calorie deficit ngosuku) njengomgaqo oqhelekileyo wesithupha onokuthi wenziwe lula. Abaphandi kolu phando bafuna ukubona ukuba umthetho wekhalori ezingama-3 500 unokuxela ukulahleka kwesisindo kwezifundo, kodwa iziphumo zibonise ukuba uninzi lwezifundo luphulukene kakhulu Ngaphantsi ubunzima kunemali exelwe kwangaphambili kulo mthetho wama-3,500 wekhalori. Inyani yile yokuba zininzi izinto ezichaphazela iziphumo zokulahleka kwesisindo kunokunciphisa nje iikhalori. Izinto ezahlukeneyo zemetabolism, ezinje ngezihlunu zangaphakathi (intsingiselo, xa uziva ulambile okanye wanelisekile) zinokudlala indima. Kukho uphando oluninzi olwenziwayo ngoku ukumisela ezinye izinto ezinokudlala indima.

Indlela yokunciphisa umzimba ngokukhuselekileyo usebenzisa iCalorie Deficit

Nangona uphando lubonisa ukuba umthetho olahlekileyo wekhalori ezingama-500 usenokungabinangqondo, sisikhokelo esikhuthazwayo sokunciphisa umzimba phakathi kwemibutho yezempilo yoluntu njenge-NIH, iAkhademi yeZondlo kunye neDietetics, kunye neMayo Clinic. Kwaye ukuze unciphise umzimba nge-calorie deficit, kuya kufuneka uyigcine ngaphezulu kwexesha elide, utshilo uJoan Salge Blake, Ed.D, RDN, uprofesa wesondlo kwiYunivesithi yaseBoston kunye nomninimzi wesondlo kunye nokuphila kakuhle kwePodcast Spot On !. Unokwenza kwaye ugcine ukusilela kweekhalori ngu:

1. Ukutya iikhalori ezimbalwa.
2. Ukwandisa umsebenzi wakho wemihla ngemihla ngaphandle kokunyusa ikhalori.
3. Indibaniselwano yazo zombini.

Inyaniso kukuba zombini ukunciphisa iikhalori ngokudibanisa nokusebenza ngakumbi (kwaye ukutshisa iikhalori ezininzi) yeyona ndlela iphumelele kakhulu yokuba abantu banciphise umzimba, utsho uSalge Blake. (Cinga: Ukuba usika iikhalori ezingama-250 kusuku lwakho kwaye ubaleke okanye uhambe utshisa iikhalori ezingama-250, kunokuziva kulula ukufikelela kulaa ntsilelo yeekhalori ezingama-500 xa kuthelekiswa nokunciphisa ukutya kwakho ngeekhalori ezingama-500 kuphela.)

Oko kwathiwa, awufuni ukuhamba ngokugqithiseleyo ngokusika ukutya okuninzi kwaye ukuzilolonga ngokugqithisileyo kuba ayizinzeki okanye ayisempilweni ixesha elide. "Ngenxa yokuba ukulahleka kwekhalori encinci kulungile ekulahlekeni kwesisindo akuthethi ukuba ukutya okuncinci kangangoko kunokwenzeka ukunciphisa umzimba kuyingcamango efanelekileyo," kusho u-Amy Goodson wezemidlalo, i-MS, RD Akufanele udle ngaphantsi kweekhalori ze-1,000 ngosuku. , ngokwe-NIH. Ukuba utya iikhalori ezimbalwa, inokuthi ithintele ukulahleka kwesisindo kwaye igcine umzimba ekufumaneni iikhalori ezifuna ukuhlala usempilweni. Ukuba utya iikhalori ezimbalwa kakhulu nokuba lixesha nje elifutshane, unokuziva ulambile, ucaphuka, udiniwe, kunye namava orhudo kunye / okanye ukuqhina. Oku akwazisi imikhwa yokutya esempilweni enokugcinwa. Ukuba unciphisa iikhalori ixesha elide (cinga: iinyanga), oku kunokukhokelela ekungondleki, ukungabikho kwezondlo, kwaye ngokusisiseko kukushiya kwimeko yendlala. Ngenxa yoko, umzimba wakho uya kubambelela emafutheni njengendlela yokubuyisela amandla kumzimba wakho, nto leyo eya kuthi ekugqibeleni ithintele ekulahlekeni kobunzima kwaye ingabi namveliso kwinjongo yakho.

Izinga elikhuselekileyo lokulahleka kwesisindo li-1 ukuya kwiipounds ze-2 ngeveki, ngokwe-NIH. Nantoni na ekhawulezayo kunaleyo inokuba yingozi kwaye ibe neziphumo zempilo; Ukwehla ngokukhawuleza kobunzima kunyusa amabango emzimbeni kwaye kunokunyusa umngcipheko wamatye enyongo, ukungondleki, ukungalingani kwe-electrolyte, kunye nokonakala kwesibindi. Ukuba inqanaba lokulahleka kwesisindo liyakhawuleza kune-1 ukuya kwi-2 yeepawundi ngeveki (okt emva kotyando lwe-bariatric), kufuneka ke ibe phantsi kolawulo lweengcali zonyango.

Kwaye kuyafaneleka ukuba uqaphele ukuba, ukuba unemeko yonyango ephantsi enokuthi ibangele ubunzima (njengohlobo lwe-2 yeswekile okanye i-hypothyroidism), ukuzama ukusebenzisa i-calorie deficit ekulahlekeni kobunzima kunokungasebenzi. Kungenxa yoko le nto kubalulekile ukuba ubonane nogqirha ukuba ngaba ufumene ubunzima obunje okanye ukuba uzama ukunciphisa umzimba kwaye awukwazi.

Mfutshane- ixesha elide Iinjongo zokulahleka kobunzima

"Kuxhomekeka emntwini kunye nenjongo ethile yokunciphisa ubunzima, ukusilela kweekhalori kungafuna ukwenziwa ixesha elifutshane okanye ixesha elide," utshilo uGoodson. "Nangona akusoloko i-equation epheleleyo, ngokuqhelekileyo ubude be-calorie deficit buxhomekeke kubungakanani bobunzima obufuna ukulahleka." Nangona kunjalo, emva kweenyanga ezintandathu zokusebenzisa i-calorie deficit ukunciphisa umzimba, kubalulekile ukutshintshela kwinkqubo yokugcina ubunzima - kungakhathaliseki ukuba ufikelele usukelo lwakho, ngokutsho kwe-NIH. Nje ukuba ulahle ubunzima, ukugcina kude kube nzima kakhulu, kwaye ukuthatha ikhefu kwiiveki okanye kwiinyanga ezimbalwa ukuqinisekisa ukuba awubuyisanga kunokukunceda ukugcina ukulahleka kobunzima bakho ixesha elide. Ngokwemodeli yeTranstheoretical (okanye Amanqanaba oTshintsho) esetyenziselwa ukucacisa utshintsho lwendlela yokuziphatha, isigaba sesihlanu sisigaba sokugcina apho isimilo sizinzile (iinyanga ezintandathu okanye nangaphezulu) kwaye senzelwe ukugcinwa ukuya phambili. Ukuya kule ndlela yolondolozo emva kweenyanga ezininzi zentsilelo yeekhalori ayisiyiyo malunga nokuba utya kangakanani, kodwa ukuzivumela ixesha lokugcina uguquko lwakho lokuziphatha kwaye, ngokusekwe kule modeli, iinyanga ezintandathu zithande ukuba linani lomlingo . Emva koko, wakuba ubususususile ubunzima beenyanga ezininzi, unokuzibala kwakhona iimfuno zakho zekhalori kwaye wenze intsilelo entsha ukuze uqhubeke nemizamo yokunciphisa umzimba.

Kwelo nqaku, xa ufumana iplathi yokulahleka kobunzima-eyenzekayo, kwaye iyinxalenye yesiqhelo yenkqubo yokulahleka kobunzima-kubalulekile ukuphinda uvavanye iimfuno zakho zekhalori njengenye intsilelo (nangona ingangabinkulu) enokufuneka . Umzekelo, ukuba ulahlekelwe ngeekhilogram ezili-10 ngokutya iikhalori ezingama-500 ngaphantsi ngosuku malunga neenyanga ezi-2, iimfuno zakho zekhalori ziya kuba ncinane njengoko ukhaphukhaphu nge-10 leeponti. Ngaloo ndlela, unokufuna ukuphinda uphonononge iimfuno zakho zekhalori zangoku ngokusekelwe kwi-BMR yakho kunye nenqanaba lomsebenzi; unokugqibela ngokutya iikhalori ezingama-750 ezimbalwa kunokuqala kwakho.

Ngokufanayo, emva kokuba injongo yakho yokulahlekelwa ubunzima ifezekisiwe, kuya kufuneka ulungelelanise ukutya kwakho kwekhalori ngokufanelekileyo. Ukuhlala usebenza ngamandla rhoqo kunokunceda ukugcina ubunzima ngokunyusa ukutsha kweekhalori zemihla ngemihla (kunye nokubonelela umzimba wakho ngeetoni zezinye izibonelelo zempilo ezibalulekileyo).

Injongo ephambili kukugcina ukulahleka kwesisindo ixesha elide kwaye ungabi nobunzima bakho bubuyele phezulu. Kungenxa yoko le nto i-NIH icebisa ukuba kungabikho ngaphezulu kwe-500 ukuya kwi-1 000 yokusilela kwekhalori ngosuku. "Iqhinga kukudala ukusilela kweekhalori ezincinci ukuze ubunzima obulahlekileyo bungabuyi," ucacisa uElizabeth Ward, M.S., R.D., umbhali Kungcono ukugqibelela okutsha. Ukuba uzama ukugcina intsilelo enkulu yeekhalori, uya kuba nokulamba kakhulu kwaye awuyi kunamathela kwisicwangciso sakho sokutya ixesha elide-ukuphelisa ngokupheleleyo imizamo yakho yokulahlekelwa ubunzima. Ukulahleka kwexesha elide okusisigxina kunzima kakhulu kunokuba kuphulukane nobunzima boqobo, ngokophando lwe-2019. Kuhlalutyo lwe-meta lwe-29 lwexesha elide lokulahleka kwesisindo, ngaphezulu kwesiqingatha sobunzima obulahlekileyo baphinda babuyiselwa kwisithuba seminyaka emi-2, kwaye emva kweminyaka emi-5, ngaphezulu kwama-80 epesenti yobunzima obulahlekileyo baphinda babuya.

Ukunqongophala kweCalori kunye nokuzivocavoca

Abantu abakhuthele kakhulu emzimbeni banokuzibuza ukuba bangakwazi ukunciphisa umzimba nge-calorie deficit. “Eyona nto iphambili kukuqinisekisa ukuba uwuthambisa umzimba wakho ngokufanelekileyo kubungakanani bomsebenzi owenziwayo,” ucacise watsho uGoodson. "Ukusebenzisa iikhalori ezimbalwa kunokuba nefuthe elibi ekusebenzeni nakwizinga lamandla." Umzekelo, ukuba usika iikhalori okanye uzivocavoca kakhulu, unokuba semngciphekweni wembaleki yabasetyhini yembaleki, ebonisa ukuphazamiseka komjikelo wokuya esikhathini kunye nelahleko yamandla.

"Ukulandelela iikhalori kunokuba yinto ebalulekileyo yokulinganisa ukuqinisekisa ukuba abantu abakhutheleyo badla iikhalori ezaneleyo zamandla kodwa badala ukungabikho kokubanceda bafeze iinjongo zabo zokulahleka kwesisindo," kusho uGoodson.

Njengengcebiso ngokubanzi, abantu banokunciphisa ukutya kwabo kweekhalori kunye nokwandisa inqanaba lomsebenzi wabo ukwenza ukusilela kwekhalori. Kodwa ukuba uyimbaleki (cinga: ukuziqeqeshela umdyarho wembaleki okanye omnye umnyhadala onamandla) okanye unobunzima obuninzi onokuthi ulahlekelwe kuko, kunokuba bubulumko ukuchukumisa isiseko somntu oqeqeshelwa ukutya obhalisiweyo osebenza ngokukhethekileyo kwezemidlalo.

Ukutshintsha kokuziphatha

Ukunciphisa iikhalori kunye nokusebenzisa ngaphezulu sisiqingatha semfazwe. I-NIH iphinda icebise unyango lokuziphatha ngokubambisana nokunciphisa umzimba kunye nokwandisa umsebenzi womzimba. Ngokutsho kweModeli yeTranstheoretical (okanye iiNqanaba zoTshintsho), emva kokuba ukuziphatha kugcinwe ngaphezu kweenyanga ezintandathu, emva koko kuba ngumkhwa umntu aqhubeka ewenza. Ukwenza imikhwa esempilweni ehlala ixesha elide ebomini yeyona njongo iphambili yokugcina ubunzima.

USalge Blake ucebisa ukuba udibane nogqirha wezondlo obhalisiweyo (RDN) ojongene nale ndawo ukuze akuncede kuhambo lwakho lokuncipha. Inkonzo inokuhlawulwa yi-inshurensi yakho. Unokufumana i-RDN kwindawo yakho ngokuya kwi-Academy yeZondlo kunye neDietetics iwebhusayithi kwaye ucofe ku "Fumana ingcali."

Kutheni i-Calorie Deficit ingahlali isebenza

Ukusilela kweekhalori unako iziphumo zokulahleka kobunzima; Nangona kunjalo, "abantu abaninzi bathelekelela ukuba zingaphi iikhalori abazitshisayo ngokwenza umthambo kwaye bangazijongeli phantsi ukuba zingaphi iikhalori abazityayo," utshilo uSalge Blake. Umzekelo, uphando lubonisa ukuba oomatshini be-cardio kunye nezinye iikhalori ezitshisiweyo zinokubonisa ngaphezulu. Oku kwenza ukuba uzame ukunciphisa umzimba kuphela ngokwanda komzimba - okanye ngokubala intswelo zakho zekhalori ngelixa ubeka kwakhona iikhalori ezitshisiweyo ngexesha lokuzilolonga.

Ukuba uzama ukulandelela intsilelo yakho yeekhalori, uSalge Blake ucebisa ukuba usebenzise enye yeenkqubo ezikhoyo zokulahleka kwesisindo ukunceda ukugcina ilogo yento oyityayo. Gcina ukhumbula, "kufuneka uqonde ubungakanani bezabelo ukuze ubeke amanani achanekileyo okutya okutyayo imihla ngemihla," kuchaza uSalge Blake. "Ukuba izahlulo zakho azichanekanga - ngakumbi, zingaphantsi - kuya kuba njalo isiphumo [inani lakho lekhalori lilonke]."

Ukuze ufezekise iimfuno zakho zekhalori kwaye uthathe izondlo ezifunekayo ukuze ugcine umzimba wakho usempilweni, kubalulekile ukubeka phambili ukutya ukutya okunesondlo kunye nokunciphisa ukutya okuphezulu kwi-fat saturated kunye neeswekile ezongeziweyo. Izikhokelo ze-2020-2025 zokutya kubantu baseMelika zinika umthetho we-85/15 njengesikhokelo, apho iipesenti ezingama-85 zeekhalori ezisetyenzisiweyo kufuneka zivela kwimithombo enezondlo, kwaye iipesenti ezili-15 zinokuvela kwimithombo engekho yeekhalori ezinje ngezo ziphezulu amafutha kunye neeshukela ezongeziweyo (cinga: i-cookies, i-candy, ibhotela). (Idibeneyo: Ezi ziKhokelo zi-5 zilula zoKhuseleko aziphikiswa ziingcali kunye noPhando)

Ukongeza, ukuba unembali yokuphazamiseka kokutya (okufana ne-anorexia nervosa, i-bulimia, okanye i-orthorexia), unokungabi ngumgqatswa olungileyo wokubala iikhalori njengoko ubume obudinayo bokubala kweekhalori bunokubangela ukuba ubuyele kwakhona. Ukongeza, abo banengxaki yokutya bachitha iinyanga ezininzi okanye iminyaka befumana izakhono ezifanelekileyo zokuziphatha kwaye basebenzela ekupheliseni ukungaziphathi kakuhle, kubandakanya ukubalwa kweekhalori. Ngokwiphepha lowama-2010 elipapashwe kwi- Ijenali yeNeuroscienceUkuthintelwa kweekhalori kungakhokelela kuxinzelelo kunye nokuzinkcinkca ngotywala nakwabo bangenayo imbali yokutya. (Idibeneyo: Ukubala iiKhalori kwandinceda ndanciphisa ubunzima-kodwa ke ndakhula ingxaki yokutya)

Umgca ongezantsi

Sebenzisa intsilelo yekhalori yokulahleka kobunzima ngokuqinisekileyo yindlela esebenzayo, kodwa ayisiyiyo yedwa. Ukwandisa umthambo, ukuqonda indlela yokuqikelela into oyityayo (njengezahlulo), kunye nokutshintsha kokuziphatha ukuya kwimikhwa esempilweni, ezinzileyo ikwayinxalenye yenxaki. Nangona abantu abaninzi baye benza oku ngokwabo, ukuba nesikhokelo se-RDN ngokuqinisekileyo kunokunceda ngenkxaso kunye nenkuthazo efanelekileyo kwiinjongo zokulahlekelwa kwesisindo esinempilo.

Uphengululo lwe