Sayansi Yotsutsa Kutentha
Tidziwa bwino chiphunzitso chodziwika kuti kutentha makilogalamu 3500 kumatanthauza kuti tisawononge mapaundi a mafuta. Ngakhale kuti pangakhale chowonadi china ku lingaliro ili, mafuta si chinthu chokha chimene chataya pamene tikuwotcha mafuta. Kafukufuku waposachedwapa afufuza lingaliro la kalori la 3500 ndi zomwe zatayika kwenikweni.
Momwe Makhalidwe Anayambira
Mphulupulu ya kalori ya 3500 inabadwa ndi sayansi zaka zapitazo. Kafukufuku wakale wakuyesa mafuta oyaka ndi ma calorie anachitidwa ndi Max Wishnofsky MD mu 1958. Iye adafalitsa zoperewera za kalori 3500 zomwe zimapitilira maulendo ambirimbiri a maphunziro, maphunziro, ndi nkhani za sayansi.
Dr. Kevin Hall anakayikira ndondomekoyi ndipo anatulutsa mndandanda wa mchaka cha 2007. Ntchito yake inafotokozera ma calories 3500 kuti awotche ganizo la mapaundi. Papepala lake linali lochititsa chidwi ndipo linaphatikizapo deta lodalirika ndi mayesero kuti afunse kafukufuku wamakedzana. Kupeza kwake kunachititsa kuti apitirize kufufuza kafukufuku wakale.
Kafukufuku wina adachitidwa ndi Dr. DM Thomas ndipo adafalitsidwa mu International Journal of Obesity . Kafukufuku wake sanangotulutsa ma calories 3500 kuti awotche chiphunzitso cha mapaundi, komanso anaperekanso ntchito zitatu zowonongeka zogwiritsa ntchito maonekedwe olemera. Zogwirizanazi zimaperekedwa kumapeto kwa nkhaniyi.
Kumvetsa kuchepa kwa kalori 3500
Kutaya mafuta kungakhale kovuta. Takhala tikukumana ndi kuchotsa makilogalamu 3500 pa sabata, tikhoza kutaya ndalama imodzi yalabu. Izi zimachokera ku chiphunzitso chakale chomwe makilogalamu 3500 amaimira mafuta okha komanso osaganizira zolemera (minofu).
Kafukufuku wasuntha kupyola chiphunzitsochi chakale. Mfundo yatsopanoyi imatenga minofu yonse ya thupi kuti imvetsetse mitsempha yowonongeka imatayikanso panthawi ya kuyaka kwa kalori. Kuchuluka kwa minofu yotayika kumadalira maonekedwe oyambirira a mafuta a thupi ndi kuchepa kwa caloric. Mauthenga atsopanowa adasokoneza molondola zomwe zimachitika tikatentha makilogalamu.
Izi zikutanthauza kuyatsa makilogalamu 3500 osagwirizananso pansi pa ambulera yambiri yotaya mafuta. Ndipotu, kulemera ndi kuwonongeka kwa mafuta kumakhala kosiyana ndi munthu aliyense. Mwachitsanzo, munthu wokhuthala amatha kutaya minofu yambiri ndikusunga mafuta pamene munthu wochulukitsitsa amatha kutaya mafuta ambiri thupi ndikusunga maonda.
Ichi ndichifukwa chake munthu woposa kunenepa amatha kulekerera chakudya chochepa cha calorie ndipo chosiyana ndi munthu wathanzi. Komabe, zakudya zoperewera sizinakonzedwenso mwina chifukwa chakuti zimayambitsa kupweteka kwa minofu. Cholinga chathu chokhala ndi kulemera ndikutaya mafuta pamene tikupeza kapena kusunga minofu.
Kodi Mafuta ndi Mafupa Amadziwika Motani?
Mapulogalamu oyambirira 3500 kuti awotchere chiphunzitso cha mapaundi sanaganizire kusiyana pakati pa mafuta ndi minofu. Minofu imakhala ndi anabolic kwambiri pogwiritsa ntchito mafuta olemera kwambiri kuposa mafuta . Mfundo yatsopanoyi ikuyang'ana momwe mafuta ndi minofu zimagwiritsira ntchito mphamvu zamagetsi pamagulu osiyanasiyana.
Pounds la minofu si makilogalamu 3500 koma pafupifupi makilogalamu 600. Ngati munagwiritsa ntchito mphulupulu ya caloric ya 3500 mlungu uliwonse ndipo munataya 100% minofu yododometsa yomwe ingagwirizane ndi 6 koloko. Izi zikanakhala zosatheka chifukwa mafuta ali otayika mu ndondomekoyi. Mfundo ndikumvetsetsa kuwonongeka kwa misa mofanana ndi kuwonongeka kwakukulu. Kuchuluka kwa kuchepa kwachimake ndi zomwe tikuyesera kuzipewa.
Ngati munapanga mlingo wokwana 3500 caloric ndipo munataya 100% mafuta a thupi, ndiye inu mutayika pounds imodzi mafuta. Kachiwiri, izi sizingatheke chifukwa minofu yotsitsima ndi yonenepa imatayika tikamalemera.
Mfundo yatsopanoyi ikugwiritsanso ntchito kufunika kwa kusintha kwa caloric kusintha kwa kuchepa kwa thupi komanso kuchepa kwa mphamvu. Zomwe zimalimbikitsidwa ndizowonjezera kutayika kwa mafuta komanso kukhalabe wathanzi kupyolera mu maphunziro opititsa patsogolo komanso kudya mapuloteni apamwamba.
Kodi Ndingagwiritsebe Ntchito Lamule Lakale?
Kodi izi zikutanthawuza kuti makalita 3500 akale kuti ayake fomu ya mapaundi ndi yosakhulupirika ndipo sayenera kugwiritsidwa ntchito? Yankho liri - ayi.
Kafufuzidwe kafukufuku wambiri unapangidwira pakupanga njira yeniyeni yowerengera zofuna za tsiku ndi tsiku. Kugwiritsira ntchito kalori 500 mpaka 1000 pa tsiku loperewera limapereka chitsogozo chachikulu cha kutayika mapaundi awiri pa sabata.
Maphunzirowa ankafuna kufotokoza zosavomerezeka za nthenda ya 3500 ya caloric yovuta yomwe imayaka minofu yokha. Mndandandawu umapereka ndondomeko yoyenera ya zosowa za caloric.
Njira yatsopano yoperekera zolemera ndi njira yosangalatsa kuti mupeze zomwe zikukuthandizani:
Chiyanjano choyamba ndi cha anthu omwe akufuna kuwona kulemera / kupeza malingaliro potengera kusintha kwa zakudya:
ZINTHU ZOCHITA ZINTHU ZOTHANDIZA KUSINTHA KWAMBIRI
Chiyanjano chachiwiri ndi zochitika zolimbana ndi kulemera kwa gulu zomwe zinapangidwa kuti zidziwitse za kulemera kwa kusintha mwa kuyesera ndi kuyesa:
ZOTHANDIZA ZINTHU ZOPHUNZITSIRA ZOTHANDIZA
> Zotsatira:
DM Thomas et al., Kodi kulemera kwa paundi imodzi pa sabata kungakwaniritsidwe ndi kuchepa kwa 3500-kcal, International Journal of Obesity , 2013
> Forbes GB, Mafuta okhudzana ndi thupi amachititsa thupi kukhala loyankhidwa ku zakudya ndi masewera olimbitsa thupi, Annals wa New Your Academy of Sciences , 2000
> Kevin D. Hall, Kodi Ndalama Zowonjezera Zowonjezera Zimaphatikizapo Pakati pa Weight Loss, International Journal of Obesity , 2007
> Kevin D. Hall, Mafuta a Mafuta ndi Mafuta Osagwirizana ndi Misa, Forbes's Theory Revisited, British Journal of Nutrition , 2007
> Max Wishnofsky, MD, Caloric Yofanana ndi Kulemera Kapena Kutaya Kwambiri, American Journal of Clinical Nutrition , 1958