Kuwerengera kalori ndi njira imodzi yomwe anthu amalemera. Amapereka dieters amathera nthawi yowonjezera mndandanda wa chakudya pazinthu zawo zamadzulo kapena kupereka zosankha zamagulu ku mapulogalamu awo a foni . Koma amadziwa bwanji kuti chiwerengero chomwe akuwathandiza ndi cholondola?
Malingana ndi magwero angapo, kulungama kwawerengero ya calorie sizingakhale zonse zomwe zasokonezeka kukhala.
Kafukufuku wambiri ndi mauthenga owonetsa mafilimu ayerekezera kalori yomwe imawerengedwa ndi manambala oyesa ma laboratory kuti apeze kuti pali kusiyana kwakukulu pokhudzana ndi chiwerengero chenicheni cha zakudya zomwe timadya.
Kodi Matenda A Zakudya Zakudya Zamakono Zili ndi Zolondola?
Malingana ndi ndondomeko za US Food and Drug Administration (FDA), kusiyana kosiyanasiyana mu kalori yowonjezera pa Malemba a Nutrition Facts amaloledwa. Catherine Lee, Ph.D., katswiri wa sayansi ya zakudya pa Proctor ndi Gamble, anati: "Ma calories omwe ali ndi mankhwala odyetserako zakudya amatha kusiyana ndi zomwe zalembedwa pa Nutrition Facts label. Dr. Lee akufotokoza kuti "molingana ndi FDA, zakudya zopangira zakudya zingakhale ndi makilogalamu oposa 20 peresenti kuposa zomwe zasindikizidwa pa chizindikirocho. Mwachitsanzo, chophika chodyeramo chofufumitsa chomwe chili ndi makilogalamu 200 akhoza kukhala makilogalamu 240, ndipo chikhalebe mkati mwa malamulo oyendetsera boma. "
Inde, izi sizikutanthauza kuti zonse zamtundu wa kalori ziyenera kunyalanyazidwa. Kafukufuku wofalitsidwa mu Journal of the Academy of Nutrition and Dietetics anapeza kuti zakudya zamakonzedwe zamalonda zinali ndi zosiyana zogwiritsidwa ntchito kuti kalori iwerengedwe koma mwachidule kusiyana kwake kunali kosawerengeka. Koma kachiwiri, zomwe zili zofunika mububu ndi zomwe zili pa msinkhu ndi zinthu ziwiri zosiyana.
Mwachitsanzo, Pasitala Yophika Nkhono ndi Mng'oma ya Mngelo inanena kuti pali makilogalamu 250, koma ofufuza adapeza kuti ili ndi makilogalamu 319, kusiyana kwa 28 peresenti. Kumbali ina, ku South Beach Living Cooked Turkey anali ndi mafuta ochepa phindu kuposa momwe ananenera, 222 makilogalamu ndi 212 enieni kuchuluka makilogalamu.
Kotero, kodi izi zikutanthauza kuti muyenera kugula South Beach m'malo mogula zakudya ? Ayi. Panali kusiyana kwakukulu ndi kolakwika pakati pa mitundu yonse. Koma m'kupita kwa nthawi, kusiyana kwakukulu kwa kalori kumatha kuwonjezerapo mapaundi, kotero mumayenera kutenga kalori yamtengo wapatali wa chakudya chilichonse chokhala ndi mchere.
Kodi Kalori Yamakono Ndiyiyi Yolondola?
Ngati mumadya kawirikawiri, malonda a calorie omwe mumakonda kwambiri odyera akhoza kukhala ndi nkhawa ngati mukuyesera kulemera. Nkhani zambiri zofalitsa mauthenga ndi kafukufuku watsimikizira kuti zomwe zalembedwa pa menyu sizomwe zimakhala zofanana ndi malo omwe mumapanga.
Kafukufuku wofalitsidwa m'magazini ya Journal of the American Medical Association anasonyeza kuti malo ambiri odyera amatha kudya chakudya chokha. Malingana ndi kafukufuku wawo, "19 peresenti ya zakudya zomwe zimayesedwa pazimene zimakhala ndi mphamvu zokhudzana ndi mphamvu zamagetsi zoposa 100 zogwiritsa ntchito mphamvu zowonjezera mphamvu, ndalama zomwe zingapangitse makilogalamu 5 mpaka 7 kulemera kwake pachaka ngati zogwiritsidwa ntchito tsiku ndi tsiku." Tsoka ilo, Zakudya zowonjezera zimapezeka nthawi zambiri mu zakudya zomwe zimatchedwa kuti calorie yochepa kapena odyetsa.
Kodi Ndiyenera Kuwerengera Calories?
Kotero, ngati malonda amalembedwe amadziwika siwolondola, kodi inu muyenera kutaya diary chakudya ndi kusiya? Ayi. Ngati kuwerengera kalori kukuthandizani kuchepetsa kuchuluka kwa chakudya chomwe mukudya ndipo mukulephera kulemera, ndiye musatchedwe ndondomeko yanu. Koma ngati kuwerengera kalori sikugwira ntchito, izi zikhoza kukhala chimodzi mwa zifukwa.
Ngati simunathe kulemera, musadalire nambala yeniyeni ya kalori yomwe mumadya. M'malo mwake, ganizirani za kuchepetsa magawo anu. Malo ambiri odyera ndi aakulu kwambiri. Ndipo m'nyumba zathu, pali zakudya zambiri zomwe ambirife timadya kwambiri.
Phunzirani kuyang'ana kukula kwa chakudya chomwe mukulimbikitsidwa pa chakudya chanu ndipo mudye gawo lokha limene limaperekedwa. Mwinanso mukhoza kuchepetsa thupi ndi luntha komanso mlingo wathanzi wa savvy.
Zotsatira:
Lorien E. et al. "Kulondola kwa Mphamvu Zamakono M'kati mwa Zakudya Zowonongeka-Zamagetsi, Zakudya Zamakono." Journal of Academy of Food and Dietrotics. 2010.
Mzinda wa L, et al. "Kunena zoona kwa mphamvu zamagetsi zomwe zili mkati mwa Food Foods." Journal ya American Medical Association . 2011.
Catherine Lee, PhD. Mafunso. 2013.