Pali chisokonezo chachikulu lerolino, zonse zomwe zimafalitsidwa ndi anthu komanso zolemba zachipatala, ngati "kalori ndi khalori basi." Akatswiri ena amanena kuti, inde, kalori ndi calorie, ndipo kulemera kwako kumatsimikiziridwa ndi Ndikhuti zingati zomwe mumadya poyerekeza ndi zingati mumayaka. Ena amaumirira, mofanana ndi mawu, kuti zopatsa mphamvu sizofanana, komanso kuti zomwe timadya ndi zofunika kwambiri (ngati si zofunika kwambiri) kuposa momwe timadyera.
Mitundu iwiriyi ya akatswiri akukambirana kale. Onsewo akupanga mfundo zovomerezeka, ndipo mwa njira zawo zonse zonse ziri zolondola. Kumene akatswiri amapita molakwika ali m'mphepete mwachindunji amagwiritsa ntchito-poyesera kuphweka mauthenga awo, abwera ndi mauthenga omwe amawoneka kuti akutsutsana.
Tiyeni tiyese kuthetsa chisokonezo chosafunikira.
Inde, Kalori Ndi Kalori
Zipangizo zamakono, ndi sayansi yamakono, tiuzeni kuti ngati titenga zina zambiri kuposa momwe timatentha tidzakhala wolemera, komanso mosiyana. Chiphunzitsochi chimachokera pa mfundo yosavuta, yosakayika: mafuta amodzi amatha kutulutsa mphamvu yeniyeni ya mphamvu monga calorie ya zimagulu , komanso mofanana ndi kalori ya mapuloteni . Mumatenga mphamvu zomwe mumazitenga, mumatentha mphamvu zomwe mumayatsa, ndipo kusiyana kumatsimikizira ngati mudzasunga mphamvu yochuluka kapena kugwiritsa ntchito mphamvu yosungidwa, motero ngati mukuwonjezera kapena kuchotsa mafuta anu.
Ichi ndifizikiki yosavuta.
Choncho, kuti tikhalebe wolemera timangoyenera kutsimikizira kuti, pa tsiku lapakati, ife tikuyendetsa kudya ndi kutuluka kwa ma calories. Ngati timadya makilogalamu ambiri kuposa momwe timayaka tidzakhala olemera. Ngati tiwotcha makilogalamu ambiri kuposa momwe timadyera, tidzakhala ndi zolemera. Ma calories mkati, amachotsera makilogalamu kunja, amalinganiza ndi calories yosungidwa (kapena yotayika).
Mlandu watseka. Choncho zonse zomwe mukufunikira ndi Fitbi yanu kapena Apple Watch kuti muyese kuchuluka kwa makilogalamu omwe mukuwotcha komanso kuchuluka kwa omwe mukudya, kuphatikizapo mphamvu yothetsera singano mu malo osalowerera (kapena osalowerera), ndipo nonse mwasankha .
Koma Mitundu Yosiyanasiyana ya Zikalori Ndi Yosiyana
Chowonadi chomwe chili pamwambapa sichoncho, mitundu yamakono omwe mumadya imakhala ndi zotsatira zosiyana pa kulemera kwanu.
Izi ndi chifukwa cha thupi laumunthu. Sitimangokhalira kutenga ma carbs, mafuta ndi mapuloteni omwe timadya, ndiye kutentha zomwe timafunikira ndikusunga zonse. Thupi lathu limasamalira zakudya zosiyanasiyana mosiyana, ndipo thupi lathu limasintha ndikukonzekera zakudya zosiyanasiyana. Kusiyanasiyana kumeneku kumakhudza kwambiri momwe timathera kulemera.
Nazi zitsanzo zochepa chabe:
- Mukamadya zakudya zakutali , mumangokwana 75 mpaka 80% mwa makilogalamu omwe mumatenga. Zonse zimatulutsidwa mu mpando.
- Zimatenga makilogalamu ambiri kuti awotche mapuloteni kusiyana ndi carbs kapena mafuta; kotero kuti pangakhale mapuloteni ochepa kuchokera ku mapuloteni amapezeka kwa mphamvu kapena kusungirako. Izi zimatchedwa kuti matenthedwe a zakudya.
- Zakudya zokhala ndi chiwerengero chachikulu cha glycemic index (ie, mitundu yambiri ya carbs) zimayambitsa mapiritsi ofulumira komanso madontho a insulini. Insulini imasintha mtundu wa shuga kuti ukhale ndi mafuta, kotero insulini yothamanga imatsimikizira kuti mphamvu zambiri zimasungidwa. Ndipo kutaya kwadzidzidzi kothamangitsidwa mu insulin kumakhala njala yamphamvu. Ichi ndichifukwa chake tikhoza kukhala ndi njala yopanda malire patangopita maola angapo mutadya chakudya chodalirika.
- Zakudya zosiyana zimakhala ndi zotsatira zosiyana kwambiri pa kusamalitsa - kumverera kwathunthu. Mukamadya mazira, nyama, nyemba ndi zipatso mumamva mofulumira kwambiri kusiyana ndi ngati mukudya maswiti kapena zibatata , ndipo mumatenga ochepa.
- Kudya mapuloteni kumapangitsa kupha njala. Chifukwa chimodzi chodyera zakudya zochepa kwambiri ndi chakuti anthu ambiri pa zakudya izi samangodya zakudya zambiri tsiku limodzi.
- Ngakhale shuga osiyana ali ndi zotsatira zosiyana. Ngakhale shuga ndi fructose zonsezi ndi shuga, chakudya chokwanira chotchedwa high-fructose chakudya chimapangitsa kuti chilakolako chikhale chokwanira kuposa chakudya chokwanira chakumwamba (mwachiwonekere mwa kuchititsa njala hormone ghrelin ).
Mwachiwonekere, pankhani ya kupeza kapena kutaya thupi, mitundu yosiyanasiyana yamakono imakhala ndi zotsatira zosiyana pa thupi lathu. Choncho si zonse zopatsa mphamvu.
Kuyanjanitsa
Zingakhale zowona bwanji kuti zonse zopatsa mphamvu ndizofanana, koma panthawi yomweyi, mtundu wa zakudya zomwe timadya zimapangitsa kusiyana kotere ngati tikupeza kapena kulemera?
Ndi nkhani ya semantics, nkhani ya chiyankhulo chomwe chikugwiritsidwa ntchito ndi mitundu iwiri ya akatswiri a zakudya. Akupanga chisokonezo ndi malemba awo owonjezera.
Inde, chiwerengero cha makilogalamu omwe timachokera ku mabala athu, kuchepetsa chiwerengero cha ma calories omwe timayaka, amadziwitsa ngati tikuyaka kapena kusunga mafuta. Ndipo mu equation yosavutayi ziribe kanthu kaya mankhwalawa ndi carbs, mapuloteni kapena mafuta.
Komabe, mtundu wa zakudya zomwe timadya zimakhala zovuta kwambiri ku mgwirizano wophweka kusiyana ndi chiwerengero cha kalori chomwe chili mu chakudyacho. Mtundu wa zakudya zomwe timadya - mtundu wa makilogalamu omwe timadya - umakhudza kwambiri chiwerengero cha ma calories omwe timatengera mthupi lathu (mwa kusintha kusakaniza chakudya, ndi kukakamiza kapena kuchepetsa chilakolako chathu), ndi chiwerengero cha ma calories omwe timagwiritsa ntchito (mwa kusintha masewero athu).
Choncho, ngakhale kutsimikiza kuti ndi "zopatsa mphamvu m'thupi," mtundu wa chakudya chomwe timadya chimakhudza zosavuta izi (ndi kulemera kwake) m'njira zomwe zimapitirira kuposa kokha kokha.
Zotsatira:
Jensen MD, Ryan DH, Apovian CM, ndi al. 2013 AHA / ACC / TOS ndondomeko yoyendetsa kulemera kwa kunenepa kwambiri ndi kunenepa kwambiri kwa akuluakulu: lipoti la American College of Cardiology / American Heart Association Task Force on Practice Guidelines ndi The Obesity Society. Circulation 2014; 129: S102.
Ebbeling CB1, Swain JF, Feldman HA, et al. Zotsatira za zakudya zomwe zimagwiritsidwa ntchito pogwiritsa ntchito mphamvu zowonjezera mphamvu. JAMA. 2012 Jun 27; 307 (24): 2627-34. do: 10.1001 / jama.2012.6607.
Mozaffarian D1, Hao T, Rimm EB, et al. Kusintha kwa zakudya ndi moyo ndi kupindula kwa nthawi yaitali kwa amayi ndi abambo. N Engl J Med. 2011 Jun 23; 364 (25): 2392-404. lembani: 10.1056 / NEJMoa1014296.