Allison Turner
Ukuba ufuna ukunciphisa umzimba, kufuneka uyeke ukubala iikhalori. Ngaba uyaphikisana? Ukuza kuthi ga ngoku! Izizathu ezi-7 zokubala iikhalori kukuthintela ekunciphiseni umzimba.
Ukuba ufuna ukunciphisa umzimba, kufuneka utshise iikhalori ezininzi kunokuba uthathe. Ukuza kuthi ga ngoku, eyaziwayo. Ke ngentwasa hlobo bonke abasetyhini bangxamela ukubala iikhalori - nokuba kunge-app yokutya, kwiitafile kwiincwadi ezininzi zokutya, okanye kubukhulu be-Intanethi. Kububudenge nje ukuba abaninzi kwabo basetyhini abasayi kuncipha, nangona bebala iikhalori kakuhle. Kutheni kunjalo?
Impendulo ilula kakhulu: Kuba babala iikhalori, abanciphisi ubunzima! Kwaye ezi zizathu zayo:
Ulwazi lwekhalori luyahluka ngokomthombo
Nabani na olandela iitheyibhile zeekhalori - nokuba kwi-package okanye ngokubanzi - ekuqaleni uwela kumgibe ongabonakaliyo: ulwazi lunokungalunganga. Njengomthetho, ulwazi lwekhalori luqikelelo olubi kuphela, luyisikhokelo esiqikelelweyo kuphela.
Ezinye iiphakheji zepasta zithembisa iikhalori ezili-140 nge-100 grams, ezinye i-130 okanye i-150 calories. Oko kuvakala ngathi kuncinci ekuqaleni kunokongeza ngexesha losuku nako konke ukutya okusetyenzisiweyo. Ekugqibeleni, kunokubakho umahluko ukuya kuthi ga kwi-100 yeekhalori ngosuku. Ukuba ulandela ukutya okungqongqo kwekhalori, ezi khalori ze-100 ngokuqinisekileyo zinokwenza umahluko.
Amaxabiso aphakathi okusetyenziswa kweekhalori azichanekanga
Okufanayo kusebenza kumandla okwenene kwaye ngaloo ndlela ukusetyenziswa kweekhalori: akukho nto ichanekileyo. Kunoko, ukuchaneka okusolwayo yinkohliso. Ulwazi malunga nokusetyenziswa kwekhalori kwimidlalo eyahlukeneyo, umzekelo, isekelwe kumntu oqhelekileyo. Ukuba i-5'6 ″, ibhinqa elineminyaka engama-37 ubudala elinobunzima obuziikhilogram ezili-150, liye landa amanqatha kunye nezihlunu ezincinci ezitshisa iikhalori ezininzi ngelixa libaleka njenge-6'1 ″, umfazi oneminyaka engama-20 ubudala onobunzima be-175 pounds, ephantsi. kumanqatha kunye nobunzima obukhulu bezihlunu akunakwenzeka kakhulu.
Ukongeza kubunzima, ubungakanani, ubudala, ipesenti yemisipha kunye nepesenti yamanqatha, isantya kunye nokuphindaphinda kokubaleka kudlala indima: Ngaba ubaleka i-5 km / h ngokukhawuleza okanye i-3 km / h kuphela? Kwaye ngaba umzimba wakho uqhelene nalo mdlalo, ngaba izihlunu zakho zakhiwe ngokufanelekileyo, okanye ngaba uyabaleka okokuqala?
Ezi zixhobo zininzi zidlala indima enkulu ekusebenziseni ikhalori. Oko ukubaleka imizuzu engama-30 kutshisa ngqo iikhalori ezingama-385 bubuxoki.
Umzimba awusebenzisi zonke iikhalori
Ukuba ujonga kuphela iitafile kunye nee -apps kwaye ufumanise ekupheleni kosuku ukuba utye iikhalori ze-1,800, kodwa kwangaxeshanye utshise phantse uninzi ngokuzilolonga, ukukhwela izinyuko kunye nokunye okunjalo, ngokwethiyori kwi-calories eyi-0. Nangona kunjalo, akuqinisekwanga ukuba uya kunciphisa umzimba. (Kuphela nje ecaleni: ukuba ufuna ukulahlekelwa yikhilogram enye yamafutha, kufuneka utshise malunga ne-1 yeekhalori ... ngokwethiyori).
Njengamafutha amahle kunye namabi, umzimba wethu ukwahlula phakathi kokulungileyo nokubi - okubizwa ngokuba "kungenanto" - iikhalori. Iqaqobana lealmondi lineekhalori ezininzi njengesandla seebhere zegummy. Kodwa ukuba utya esi sixa seebhere zegummy yonke imihla, kunokwenzeka ukuba utyebe ngakumbi kunomntu otya le mali yealmondi yonke imihla - nangona isixa esifanayo seekhalori!
Kungenxa yokuba ukutya akwenziwanga nje ngeekhalori. Ziquka i-roughage, iicarbohydrates, iiminerali, amafutha, iivithamini kunye, kunye, kunye...! Ezi xabiso zezondlo zonke zinefuthe kwimetabolism yethu kwaye ngaloo ndlela imbuyekezo yethu yamandla, oko kukuthi ukusetyenziswa kweekhalori. Ukongeza, sikhupha nje ezinye iikhalori kwiialmond endaweni yokuzigcina njengamafutha kuba, umzekelo, iindonga zeeseli zeealmondi aziqhekeki ngokupheleleyo (apho iikhalori zikhoyo, phakathi kwezinye izinto).
Ukuba uthembele kuphela ekubaleni ikhalori, ngokuqinisekileyo uya kumangaliswa kakubi ukuba inani leekhalori ozityayo yile nto ufuna ibe yiyo, kodwa zininzi iikhalori ezingenanto ngaphantsi ...
Isixa seekhalori siyahluka ngokulungiselela
Uhlobo lwamalungiselelo lukwadlala indima kwinani lekhalori yokutya. Xa ukutya kuphekiwe, umzimba wethu unokukwetyiswa lula. Nangona kunjalo, ngokwezifundo, iqulethe iikhalori ezininzi kunemveliso eluhlaza. Inyama eqhotsiweyo ineekhalori ezininzi kune tartare, oko kukuthi inyama ekrwada ecoliweyo. Nangona kunjalo, thina bantu akufuneki sitye ukutya okukrwada kuphela ukuze unciphise umzimba: kuphela xa ukutya okuninzi kushushu apho iivithamini kunye neeminerali ezikuzo kwaye ezibalulekileyo kuthi zifikeleleke emizimbeni yethu.
Nangona kunjalo: ukuba ufunda kwindawo ethile ukuba i-100 grams yenkomo yenkomo ineekhalori ezingama-240, kufuneka uthathele ingqalelo ukuba le nyama yomhlaba ecutshungulwayo kwi-patty ineekhalori ezininzi. Kwaye oko kusebenza phantse kuko konke ukutya. Ngokomzekelo, i-calorie count yerayisi ingaba ngaphezu kwesiqingatha ukuba uyipheka nge-spoonful yeoli ye-coconut uze uyifake efrijini kwiiyure ze-12, uphando lubonisile. Ubalo lwekhalori ngokubanzi alunangqiqo ukuba awuyikuthathela ingqalelo iimeko ezinikiweyo kunye nokulungiselela.
Ukongeza, kwanotshintsho oluncinci ekulungiseleleni isidlo lunokunciphisa ngesiqingatha isixa seekhalori, njengoko iNtaba yeLucy ibonisile. Isosi eyahlukileyo, ioli, okanye ukukhapha kungenza imimangaliso.
Ukutya kweekhalori kuxhomekeke kwixesha
... kwaye kuxhomekeke kwinqanaba lexesha ukuba umzimba wethu utshisa ngokukhawuleza isonka se-Nutella kwakhona okanye nokuba usibeka kakuhle ezinqeni zethu okanye emazantsi esisu sethu.
Umgaqo omdala wesithupha, isidlo sakusasa njengenkosi, isidlo sasemini njengenkosi, isidlo sakusihlwa esinjengehlwempu, siye savunywa ngamaxesha amaninzi zinzululwazi. Kodwa loo nto ayithethi ukuba umntu osebenza ishifti yasebusuku “unokutya njengomngqibi” kuphela. Ngenxa yokuba umgaqo awubophelwanga kumaxesha, kodwa usekelwe kwiwashi yangaphakathi: umbusi emva kokuvuka, ukumkani kwisidlo esikhulu kunye nomngqibi ngaphambi kokulala.
Kwesinye isifundo, iqela leegundane londliwa ngokutya okuphezulu kweekhalori phakathi kwe-9 am kunye ne-5 pm Iqela lesibini leegundane lifumene inani elifanayo leekhalori, kodwa lisasazeka kwiiyure ze-24. Isiphumo: iimpuku kwiqela lokuqala zifumene phantse i-30 yepesenti ubunzima obungaphantsi kuneempuku zeqela lesibini. Abaphandi baphetha ngokuthi ukutya ngokungaqhelekanga kukhokelela ekuzuzeni ubunzima, ngelixa ukutya rhoqo kunceda ukunciphisa umzimba.
Wonke umzimba usebenzisa iikhalori ngokwahlukileyo
Imfuza ibonakaliswe ukuba idlala indima encinane kuphela ekubeni umntu utyeba ngokukhawuleza okanye ngokucothayo. Nangona kunjalo, ezinye izinto zomntu ngamnye zidlala indima efanelekileyo ekuzuzeni ubunzima okanye ekulahlekeni. Oku kuquka:
- ibhalansi yehomoni emzimbeni: umzekelo, iihomoni ze-cortisol, i-estrogen, kunye ne-adrenaline zikhuthaza ukufumana ubunzima; ngakolunye uhlangothi, i-testosterone, i-endorphins, kunye ne-serotonin ixhasa ukunciphisa ubunzima;
- i-intestinal flora kunye ne-microorganisms yayo eyahlukeneyo: I-intestinal flora inokuphazamiseka, umzekelo, ngamayeza, ngokuhamba, okanye ngokutshintsha ukutya kwaye ngaloo ndlela ibe nefuthe elibalulekileyo kwi-metabolism, oko kukuthi i-turnover yamandla kunye nekhalori evuthayo;
- Ukusetyenziswa kwamandla asisiseko: ubudala, ubude, isini, ubunzima, kunye nomsebenzi udlala indima ebalulekileyo ekutshisweni kweekhalori.
Ngokuchasene nale mvelaphi, kusengqiqweni kuphela ukuba ukutya komntu ngamnye (umz. ngesicwangciso somntu ngamnye sesondlo) kukunceda ukuba unciphise umzimba ngokufanelekileyo kunokubala iikhalori nje…
Injongo yenkqubo yethu yeekhalori ayikho ukulahlekelwa ubunzima
Iindlela zokubala iikhalori zibuyela kwi-1848 xa u-Irishman uThomas Andrews waqala ukulinganisa umxholo wekhalori wokutya okuthile. Ekuqaleni kwenkulungwane ye-20, indlela ephucukileyo yayisetyenziselwa ukubala ukuba zingaphi iikhalori ezifunwa ngumntu ngosuku. Noko ke, injongo yayingekokuvelisa abantu ababhityileyo kangangoko kunokwenzeka, kodwa yayikukubagcina bephila, ngokomzekelo ebudeni nasemva kwemfazwe yehlabathi. Udidi "lweekhalori" lwaluyanele oku - kuba, ngokuqinisekileyo, umntu odla kuphela iikhalori ezingenanto uphila ixesha elide kunomntu ongadli nto. Ngoko akuzange kube malunga nomgangatho weekhalori, nje ubuninzi.
Xa kubalwa iikhalori kubonakalise ukuba ngumcimbi wobomi nokufa, indlela yafumana indlela eya kuluntu - kwaye isasasazekile namhlanje. Imiphumo emibi yobu buchwepheshe bexesha elide buziswa ngokuthe ngcembe ngoogqirha kunye nososayensi: ngoku kukho abantu abatyebileyo emhlabeni kunabantu abangondlekanga. Ukutyeba ngokugqithiseleyo kunokukhokelela ekufeni ekuhambeni kwexesha: ngenxa yezifo ezibangelwa kukutyeba ngokugqithiseleyo, njengesifo seswekile, umhlaza, okanye izifo zentliziyo.
Yintoni ebalulekileyo xa ulahlekelwa ubunzima - ukuba kungekhona iikhalori?
Ukuba ufuna ukunciphisa umzimba, kufuneka kuqala kwaye uqiniseke ukuba ugcwele. Kwaye uyahlutha ukuba utya ngokwaneleyo izondlo ezifunwa ngumzimba wakho (oko kukuthi, ukuba kunokwenzeka ungatyi iikhalori ezingenanto). Uphononongo lweYunivesithi yaseTufts lufumene ukuba abantu abalandela ukutya kokuzalisa (oko kukuthi, ukutya ukutya okunobunzima bezondlo ezinempilo) balahlekelwa ngokuphindwe kathathu (!) Ubunzima obuninzi njengabo babala iikhalori.
Ukude kwiikhalori kunye nombono opheleleyo wendlela otya ngayo - le yindlela ukwehla kobunzima okusebenza ngempumelelo! Akunjalo ngaphandle kwesizathu sokuba i-Weight Watchers kunye nomgaqo wayo wamanqaku isengomnye wemigaqo yokutya ephumelele kakhulu. Ayisekelwanga kuphela ekubaleni iikhalori, kodwa nakwiprotheyini, amafutha, kunye nomxholo wecarbohydrates kuko konke ukutya - ngokufutshane, kubuninzi bezondlo zokutya.
