Kodi ndi zotani ndipo n'chifukwa chiyani timaziwerenga?
Kalori ndi kuchuluka kwa kutentha komwe kumafunikira kutulutsa kutentha kwa galamu imodzi ya madzi ndi digiri imodzi ya Celsius. Ma calories mu chakudya amapereka mphamvu ngati kutentha kuti matupi athu athe kugwira ntchito. Thupi lathu limasunga ndi "kuyatsa" mafuta monga mafuta. Ma dieters ambiri amawerengera kalori ndikuyesera kuchepetsa kudya kwa caloric kuti muchepetse kulemera.
Tanthauzo la Calorie vs. Kilocalorie
Pamene liwu loti "calorie" limagwiritsidwa ntchito poyambitsa zakudya, ndi dieters kapena chabe ndi ogula omwe akukamba za chakudya, nthawi zambiri amagwiritsa ntchito tanthauzo la kalori.
Koma iwo akunena kwenikweni za kilocalories, ndi zomwe mumawona pa malemba okhuta zakudya. Umu ndi momwe maulamuliro awiriwa alili osiyana:
- Tanthauzo la calorie (cal) , kapena calorie yaing'ono, ndi kuchuluka kwa kutentha komwe kumafunikira kutulutsa kutentha kwa galamu imodzi ya madzi ndi digiri imodzi ya Celcius.
- Tanthauzo la kilocalories (kcal) , kapena calorie yaikulu, ndi kuchuluka kwa kutentha komwe kumafunikira kutulutsa kutentha kwa kilogalamu imodzi ya madzi ndi digiri imodzi ya Celcius. Chilocalorie ndi ofanana ndi makilogalamu 1000 ochepa. Nthawi zina zimakhala zotchedwa "calories" kapena zimachepetsedwa ku "calories" ponena za mphamvu ya chakudya.
Chiyero china choyesa kugwiritsidwa ntchito poyeza mphamvu chimatchedwa "joule." Kalori imodzi yaing'ono ndi yofanana ndi pansi pa 4.2 joules. Kilocalorie (kcal) ikufanana ndi pafupifupi 4.2 kilojoules.
Kodi Kalori N'chiyani?
Mungaganize kuti makilogalamu ndi ofunika kwambiri ku dieters. Nthawi zambiri timamva kuti anthu amadya zakudya zopatsa mphamvu kapena amawotcha mafuta owonjezera pochita masewera olimbitsa thupi.
Koma makilogalamu ndi ofunika kwa aliyense.
Kalori si kwenikweni chinthu , ndicho chiyero choyesa. Kalori imayeza kuchuluka kwa mphamvu mu zakudya ndi zakumwa zomwe timadya. Tonsefe timafunikira mphamvu izi kuti tikhale ndi moyo wathanzi. Chirichonse chimene timachita chimadalira mphamvu zomwe zimabwera monga ma calories.
Chakudya chimene timadya chimakhala mafuta omwe amayenda matupi athu. Chakudya chopatsa thanzi chimapatsa mphamvu (mphamvu) ndi zakudya zofunikira kuti zimange mafupa ndi minofu yamphamvu. Zakumwa zili ndi makilogalamu. Koma si zonse zopatsa mphamvu zowonjezera. Mwachitsanzo, Sodas amatchulidwa kuti " zopanda mphamvu " . Izi zikutanthauza kuti amapereka zakudya koma alibe zakudya zina.
Momwe Calories Yapangidwira Kulemera Kwambiri
Ma calories mu chakudya amapereka mphamvu zofunikira, koma ngati mutadya zambiri mukhoza kulemera. Zakudya zochuluka zimasungidwa ngati mafuta a thupi . Thupi lanu limafuna mafuta osungidwa kuti akhalebe athanzi. Koma mafuta ochuluka angayambitse matenda.
Nanga mumatsimikiza bwanji kuti musadye makilogalamu ambiri? Ndikofunika kuti muzimvetsa zomwe mumakonda. Imeneyi ndi chiwerengero cha zilembo thupi lanu liyenera kupanga ntchito zamagetsi ndi zochitika za tsiku ndi tsiku. Mukhoza kuwerengera caloric yanu mukusowa malemba ophweka kapena owerengera pa intaneti.
Zakudya zamtundu uliwonse zamtundu wa caloric zomwe Ambiri amatha kuzigwiritsa ntchito amatha kuchoka pa makilomita 1,000 mpaka 2,000 patsiku. Koma chiwerengero chimenecho ndi kulingalira kwakukulu ndipo chiwerengero chingakhoze kusiyanasiyana malinga ndi ziwerengero zingapo. Amuna angathe kudya pang'ono, amayi ayenera kudya pang'ono chifukwa matupi awo ndi ofooka ndipo amafunika mafuta ochepa.
Kalori yanu yeniyeni, imayenera kudalira zinthu zingapo monga ntchito yanu ndi kagayidwe kabwino ka thupi.
Zikhala Mu Chakudya
Mitundu yosiyanasiyana ya chakudya imapereka mphamvu zosiyana. Izi zikutanthauza kuti magulu atatuwa sali ofanana ndi chiwerengero cha ma calories omwe amapereka. Galamukani iliyonse ya mapuloteni ndi mazakudya amapatsa makilogalamu 4, koma magalamu onse a mafuta amapereka makilogalamu 9.
Chifukwa mafuta amapereka makilogalamu ambiri pa galamu, ambiri a dieters ndi odya bwino amayesa kuchepetsa kuchuluka kwa mafuta mu zakudya zawo. Koma mitundu ina ya mafuta ndi yofunika kuti thupi likhale labwino. Mafuta a polyunsaturated , mwachitsanzo, amakuthandizani kukhala ndi moyo wathanzi.
Ndipo ngakhale zakudya zimapatsa makilogalamu ochepa, ma carbu sali abwinobwino monga ena. Zakudya zapadera , mwachitsanzo, zimatengedwa kuti ndi zopanda kanthu.
Momwemonso zonsezi zimakhala zofanana pofika polemera? Akatswiri ambiri amavomereza kuti kalori ndi kalori. Sizitanthauza kuti mumapezeka zotani. Kuti mukhale wolemera, muyenera kudya pang'ono ndi kuwotcha zambiri .
Komabe, zina zotere zimapatsa phindu lolemera. Mwachitsanzo, makilogalamu ochokera ku mapuloteni amathandiza kumanga ndi kusunga minofu. Mukakhala ndi minofu yambiri, mumatha kukhalabe olimbikitsa masana ndikuwotcha zambiri. Ndipo makilogalamu ochokera ku zakudya zowonjezera muzitsulo zimakuthandizani kuti muzimva kukhuta ndi kukhutira tsiku lonse kotero kuti mudye pang'ono ndi kuchepa.
Phunzirani Kuwerengera Kalori Kuti Mutha Kulemera
Akatswiri amanena kuti ngati mutadya makilomita pafupifupi 3,500 owonjezera mudzapeza mapaundi imodzi. Kotero kuti mutaya pulo imodzi, muyenera kupanga chosowa cha calorie . Muyenera kuchepetsa kudya kwa caloriki ndi makilogalamu 3500 kapena kuwotcha mafuta oposa 3500. Mukhozanso kuphatikiza njira zonsezo kuti mufike ku vuto la calorie yolondola .
Mukhoza kuchepetsa kudya kwa caloriki ndi makilogalamu 500 patsiku kuti mutaya ndalama imodzi pa sabata iliyonse. Kuchuluka kwa mapaundi 1-2 kulemera kumatengedwa ngati thanzi labwino komanso lokhazikika. Chinthu chofunikira kwambiri kukumbukira ndikuti musadule zakudya kwambiri. Kudya zakudya zonenepa kwambiri zowonjezera mafuta kungapangitse thanzi lanu kukhala pangozi ndipo limayambitsa matenda.
Mawu Ochokera
Pali njira zambiri zochepetsera thupi komanso kudya zakudya zabwino. Kuwerengera kalori ndi chimodzi mwa izo. Kulamulira gawo ndi kusankha zakudya zopatsa thanzi ndizofunikira, komanso. Koma timakhulupirira kuti makilogalamu ndi ofunikira. Ngati mukufuna kudziwa zambiri zokhudza zosowa zanu za kalori, onani Kalata Yathu ya Kalori kapena kugwiritsa ntchito Recipe Nutrition Calculator kuti muone zakudya zamakono zomwe mumakonda.