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Ingabe I-Negative Calorie Foods Kukhona Iqiniso vs Fiction

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UDokotela Med
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Ukuqwashisa ngokubaluleka komnikelo ikhalori kuvamile phakathi kwabantu abaningi abafuna ukushintsha isisindo sabo, kungakhathaliseki ukuthi ukuncipha noma ukuzuza.

Les ama-kilojoule zimelela isilinganiso samandla aqukethwe ekudleni noma agcinwe ezicutshini zomzimba.

Izincomo ezijwayelekile zokwehlisa isisindo zifaka ukwehlisa amakhalori noma ukukhulisa izindleko zamandla ngokwenza umsebenzi womzimba.

Ukudla okuthile kuye kwaduma ekunciphiseni isisindo ngenxa yegama elithi “ amakhalori angalungile“, okusho ukuthi ukusetshenziswa kwazo kuholela ekusetshenzisweni kwamandla.

Lesi sihloko sichaza lokho okudingeka ukwazi mayelana nokudla okunekhalori engalungile, kuhlanganise nokuthi kungakusiza yini ukulahlekelwa isisindo.

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Ukudla kunikeza umzimba wakho imisoco ehlukahlukene, okuhlanganisa izigaba ezintathu eziyinhloko ezisabalalisa amandla ngendlela yama-calories: ama-carbohydrate, amafutha, namaprotheni.

Umzimba wakho kufanele uchithe amandla ukuze ugaye futhi ucubungule konke ukudla okudlayo. Inani lamandla adingekayo liyahlukahluka kuye ngokudla (1).

Igama elithi "ukudla okunekhalori engemihle" ngokuvamile libhekisela ekudleni okukholelwa ukuthi kudla, kugaywe, futhi kucutshungulwe ama-kilojoule amaningi kunalokho okukuqukethe futhi okunikeza umzimba wakho ngokwemvelo.

Uma lokhu kudla kukhona, ungase unciphise isisindo ngokukudla, ngoba ungadla ama-calories amaningi ukuze ukudle futhi ukugaye kunokuba ube nama-kilojoule amaningi.

Funda futhi:

7 Ama-Desserts anekhalori ephansi Siyawathanda

Ukudla okuvamile

Les ukudla okunekhalori engalungile ngokuvamile izithelo nemifino okucebile emanzini.

Ezinye izibonelo eziqondile zifaka:

  • Isilimo esidliwayo esinamagatsha anamanzi: Amakhalori angama-14 indebe ngayinye (amagremu angama-100), amanzi angama-95% (2)
  • Izaqathi: Amakhalori angama-52 indebe ngayinye (amagremu angama-130), amanzi angama-88% (3)
  • Isaladi: Amakhalori angama-5 indebe ngayinye (amagremu angama-35), amanzi angama-95% (4)
  • I-broccoli: Amakhalori angama-31 indebe ngayinye (amagremu angama-90), amanzi angama-89% (5)
  • Isithelo segilebhisi: Amakhalori angama-69 indebe ngayinye (amagremu angama-230), amanzi angama-92% (6)
  • Utamatisi: Amakhalori angama-32 indebe ngayinye (amagremu angama-180), amanzi angama-94% (7)
  • Ukhukhamba: Amakhalori angama-8 indebe ngayinye (amagremu angama-50), amanzi angama-95% (8)
  • Ikhabe: Amakhalori angama-46 indebe ngayinye (amagremu angama-150), amanzi angama-91% (9)
  • Ama-apula: Amakhalori angama-53 indebe ngayinye (amagremu angama-110), amanzi angama-86% (10)

Ezinye izithelo nemifino efanayo, njengolamula, amaklabishi, amajikijolo noma i-zucchini, nazo zifakiwe kulolu hlu.

Njengoba ngakunye kwalokhu kudla kunama-calories, umbuzo uba ukuthi umzimba wakho usebenzisa ama-calories engeziwe ukucubungula lokhu kudla kunalokho okukuqukethe.

I-Sumumé Ukudla kuya amakhalori angalungile ngokusobala zidinga amandla engeziwe ukuze zigaye futhi zicutshungulwe kunalokho ezinikeza umzimba wakho ngempela. Izithelo nemifino enokuqukethwe okuphezulu kwamanzi nama-calories aphansi kuvame ukuthengiswa njenge amakhalori angalungile.

Akukho ukudla okunekhalori engalungile

Kuyiqiniso ukuthi okuningi kwalokhu kudla kunomsoco, kodwa mancane amathuba okuthi okunye kwakho kube negethivu ngamakholori.

Ngamunye wabo uqukethe ama-calories, futhi abukho ubufakazi bokuthi adinga amandla amaningi okudla, ukugaya nokucubungula kunalokho abakunikezayo.

Ama-calories asetshenziselwa ukuhlafuna ukudla

Abanye abantu bayazibuza ukuthi amandla asetshenzisiwe ngenkathi kuhlafunwa angaba nomthelela yini ekwakhiweni kwekhalori engalungile ekudleni.

Inani elilinganiselwe locwaningo libonise ukuthi ukuhlafuna ushingamu kwandisa amandla asetshenziswa umzimba wakho ngamakhalori angaba ngu-11 nge here (11).

Ngakho-ke, inani lamandla owasebenzisayo imizuzu embalwa ukuhlafuna isilimo esidliwayo esinamagatsha anamanzi noma okunye ukudla cishe lincane kakhulu futhi alibalulekile kangako.

Ama-calories asetshenziselwa ukugaya ukudla

Kuyiqiniso ukuthi umzimba wakho usebenzisa ama-calories ukuze ucubungule ukudla, kodwa inani lama-calories asetshenzisiwe lingaphansi kwama-kilojoule ahlinzekwa ukudla (12).

Eqinisweni, inani lamandla umzimba wakho owasebenzisayo ukuze ucubungule ukudla ngokuvamile lichazwa njengephesenti lamakholori owadlayo futhi lilinganiselwa ngokuhlukile kumacarbohydrate, amafutha namaprotheni.

Isibonelo, amandla asetshenziselwa ukucubungula ukudla amelela cishe u-5 kuya ku-10% wamakholori ekudleni kwama-carbohydrate, u-0 kuya ku-5% wamafutha, kanye no-20 kuya ku-30% wamaprotheni (1).

Okuningi okuthiwa ukudla kwezempilo amakhalori angalungile akhiwa ngokuyinhloko amanzi nama-carbohydrate, anamafutha amancane noma amaprotheni.

Akunakwenzeka ukuthi amandla asetshenziswa ukugaya lokhu kudla aphezulu kakhulu kunokunye ukudla okunama-carbohydrate, nakuba lokhu kungazange kufundwe ngokuqondile.

Kuthiwani ngezinto ze-zero-calorie?

Ngokufana nokudla okunekhalori engalungile, izinto ze-calorie zero - njengamanzi abandayo - zivame ukubonakala njengokwandisa umzimba.

Olunye ucwaningo lusekela ukwanda okuncane kwe-metabolism isikhathi esifushane ngemva kokuphuza amanzi abandayo.

Kodwa-ke, ukukhuphuka kuncane, kusuka kuma-calories angama-3 kuye kwangama-24 ngehora (13, 14, 15).

Ngokufanayo nokuhlafuna, ukuphuza amanzi abandayo kusebenzisa ama-calories athile. Kodwa-ke, le miphumela emincane ngeke yandise kakhulu amakholori ashiswa umzimba wakho.

I-Sumumé Nakuba amanye ama-kilojoule esetshenziselwa ukuhlafuna, ukugaya, nokucubungula ukudla, cishe ingxenye encane yama-kilojoule ewanikezayo, ngisho nokudla okunama-kilojoule angemuhle. Ukuphuza amanzi abandayo kungase kubangele ukwanda okuncane kokusetshenziswa kwamandla esikhathini esifushane.

Kukhona inala yokudla okunomsoco, okunama-calorie aphansi

Ngisho noma ukudla okunekhalori engemihle kungenzeka akukho, ukudla okuningi okuvame ukubizwa ngokuthi ukudla okunekhalori engalungile kusenomsoco kakhulu.

Ukwengeza, ngenxa yekhalori ephansi kanye nokuqukethwe kwamanzi, ungadla umthamo omkhulu walokhu kudla ngaphandle kokusebenzisa ama-calories amaningi.

Ngaphezu kokudla okubalulwe ekuqaleni kwalesi sihloko, nazi ezinye izithelo nemifino enomsoco, enekhalori ephansi:

  • Kale: Iqukethe amakholori angu-7 kuphela inkomishi ngayinye (amagremu angu-20), kodwa iqukethe amavithamini A, K, no-C, kanye namaminerali amaningana (16, 17).
  • Amajikijolo: Iqukethe ama-calories angu-84 indebe ngayinye (amagremu angu-150) futhi iwumthombo omuhle wamavithamini C no-K, kanye ne-mineral manganese (18).
  • Amazambane: Iqukethe ama-calories angu-58 indebe ngayinye (amagremu angu-75) futhi iwumthombo omuhle we-potassium namavithamini B6 no-C (19, 20).
  • Amajikijolo: Iqukethe ama-calories angu-64 inkomishi ngayinye (amagremu angu-125) futhi iwumthombo omuhle kavithamini C kanye ne-manganese (21).
  • Isipinashi: Njenge-kale, iqukethe ama-calories angu-7 kuphela enkomishini ngayinye (amagremu angu-30) namavithamini K no-A, kanye namanye amavithamini namaminerali amaningana (22).

Uma kuziwa emithonjeni yamaprotheni, nazi izinketho ezine-calorie ephansi, ezinomsoco ophansi:

  • Uhlobo lwenhlanzi: Iqukethe ama-calories angu-121 namagremu angu-17 weprotheyini ngokuphakelwa kwamagremu angu-85 futhi iqukethe ama-omega-3 fatty acids namavithamini (23).
  • Isifuba senkukhu: Iqukethe amakhalori angu-110 namagremu angu-22 weprotheyini ngama-ounce angu-3 (85-gram) ngokuphakelwa (24).
  • Iyogathi yesiGreki engenalutho: Izinhlobonhlobo ezingenawo amafutha zinama-calories angu-100 kanye namagremu angu-16 wamaprotheni ngokuphakelwa kwamagremu angu-170 (ama-ounces angu-25).
  • Amaqanda aphelele: Iqukethe ama-calories angu-78 namagremu angu-6 weprotheyini eqandeni ngalinye, kanye namavithamini amaningi, amaminerali namafutha angagcwalisiwe (26).
  • Inyama yengulube: Iqukethe amakhalori angu-91 namagremu angu-15 weprotheyini ngokuphakelayo okungamagremu angu-85, kanye namavithamini B namaminerali (27).

Amafutha anempilo atholakala emithonjeni eminingi yamaprotheni ngenhla, kanye nokunye ukudla okuningi namafutha.

Njengoba amafutha equkethe amakholori amaningi ngegremu ngalinye kunamaprotheni nama-carbohydrate, imithombo eminingi yamafutha enempilo ayinawo amakhalori amaningi njengecarbohydrate kanye nokudla kwamaprotheni ngenhla. Noma kunjalo, amafutha ayingxenye ebalulekile yokudla okunempilo (28).

I-Sumumé Nakuba kungenawo ama-kilojoule amabi, izithelo nemifino eminingi inama-kilojoule aphansi futhi igcwele izakhamzimba. Kukhona nezinhlobonhlobo zemithombo yamaprotheni enekhalori ephansi egcwele ezinye izakhi.

Khomba ukudla okuphelele okunomsoco

Ukudla okubandakanya izinhlobonhlobo zokudla okunomsoco okugcwele kunenzuzo ekunciphiseni isisindo kanye nempilo yonke (29, 30).

Ukudla okuphelele kunezinzuzo eziningana ngaphezu kokudla okugayiwe.

Ukudla okuphelele kuvame ukuqukatha izinhlobonhlobo eziningi zamavithamini, amaminerali, nezinye izinhlanganisela ezinenzuzo kunokudla okugayiwe (29).

Lokhu kudla ekugcineni kungakusiza ukuthi uphile isikhathi eside, impilo enempilo (31, 32).

Ukwengeza, umzimba wakho ungase usebenzise ama-calories amaningi kunokudla okugayiwe ukugaya ukudla okuphelele.

Olunye ucwaningo lwathola ukuthi u-20% wama-calories ekudleni okuphelele asetshenziselwa ukugaya nokucubungula lokho kudla, uma kuqhathaniswa no-10% kuphela wokudla okugayiwe (33).

Kubalulekile ukuqaphela ukuthi ungeqa okunye ukudla okuningi okukunikeza izakhamzimba ezibalulekile ngokugxila ohlwini olukhethiwe lokudla okucatshangwayo ukuthi kunekhalori engalungile.

Isibonelo, ukudla okusohlwini lwamakhalori angalungile ngokuvamile akunawo amaprotheni noma amafutha, kokubili okubalulekile enhlalakahleni yakho.

Ngaphezu kwalokho, ukudla okukhethekile okubalulwe kulesi sihloko kumelela nje ucezu lokudla okumnandi, okunekhalori ephansi ongakujabulela njengengxenye yokudla okulinganiselayo.

I-Sumumé Esikhundleni sokugxila ohlwini olukhethiwe lokudla okunekhalori engalungile, kungcono ukugcizelela ukudla izinhlobonhlobo zokudla okunomsoco okungaba nomthelela empilweni yakho yonke, okuhlanganisa nokudla okukhuthaza ukudla okunempilo. isisindo esinempilo.

Umphumela wokugcina

Ukudla okunekhalori engalungile kuthatha ama-calories amaningi ukuze uwadle, ugaye futhi uwacubungule kunalokho okunikeza umzimba wakho.

Ngokuvamile lezi zinekhalori ephansi, imifino nezithelo ezinamanzi amaningi.

Kodwa-ke, akunakwenzeka ukuthi noma yikuphi kwalokhu kudla kunekhalori ngempela, nakuba kungaba yingxenye yokudla okunempilo nokunomsoco.

Kunokuba ugxile ekudleni okuthile okufanele kubangele umzimba wakho ushise amakholori amaningi kunalokho okudlayo, zama ukujabulela ukudla okuhlukahlukene okunomsoco esikhundleni salokho.

11 Izithelo Ezinempilo, Ezinekhalori Ephezulu Ukukusiza Uthole Isisindo

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U-Alice Garnier
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Kwabanye abantu, ukuzuza isisindo noma ukwakha imisipha kungaba nzima.

Nakuba isithelo ngokuvamile singelona iqembu lokuqala lokudla elifika engqondweni lapho uzama ukukhuluphala, izinhlobo ezimbalwa zesithelo zinganikeza ama-calories engeziwe umzimba wakho awadingayo ukuze ukhuluphale.

Ngaphezu kwalokho, aqukethe amavithamini namaminerali abalulekile ukusekela impilo yakho.

Nazi izithelo eziyi-11 ezinempilo, ezinekhalori ephezulu ezingakusiza ukhuluphale.


Izithelo ezintsha

Nakuba izithelo eziningi zinekhalori ephansi, eziningi zingakusiza ukuba ukhuluphale ngenxa ye-carb ephakeme noma okuqukethwe kwamafutha.

Nazi izithelo ezi-4 ezintsha ezingakusiza ukuthi ukhuluphale.

1. Ubhanana

kuyisinqumo esihle uma ufuna ukuzuza isisindo.

Azigcini nje ngokudla okunomsoco, kodwa futhi ziwumthombo omkhulu wama-carbohydrate nama-calories.

Ubhanana wosayizi omaphakathi (amagremu angu-118) uqukethe imisoco elandelayo ():

  • Amakhalori: 105
  • Iphrotheni: 1 igramu
  • Amafutha: 0,4 amagremu
  • Izinkalankala: 27 amagremu
  • Imicu: 3 amagremu
  • I-Vitamin B6: 26% Wevelu Yansuku zonke (DV)
  • I-Manganese: 13% we-DV

Ukwengeza, ubhanana uqukethe amanye ama-micronutrients amaningi. , ikakhulukazi, inesitashi esiningi esingazweli, esidlula emgudwini wakho wokugaya singagayekile. Ucwaningo luhlobanise isitashi esingazweli nempilo engcono yamathumbu ().

Ubhanana uyisnakhi esilungele lapho uhamba futhi ungangezwa ku-oatmeal noma ama-smoothie enziwe ngezinye izithako ezinekhalori ephezulu, njengebhotela lamantongomane noma iyogathi enamafutha agcwele ukuze ikusize ukhuluphale.

2. Abameli

ziqhayise ngephrofayili yezokudla okumangalisayo. Ngaphezu kwalokho, anama-kilojoule amaningi namafutha anempilo, okuwenza abe yinketho enhle kubantu abafuna ukuzuza isisindo.

Ingxenye yekotapheya yosayizi omaphakathi (amagremu ayi-100) iqukethe imisoco elandelayo ():

  • Amakhalori: 161
  • Iphrotheni: 2 amagremu
  • Amafutha: 15 amagremu
  • Izinkalankala: 8,6 amagremu
  • Imicu: 7 amagremu
  • I-Vitamin K: 17,5% we-DV
  • Umlingiswa: 21% we-DV

Ukwatapheya ucebile nangeminye imisoco emincane eminingi, okuhlanganisa i-potassium namavithamini K, C, B5 (i-pantothenic acid), kanye ne-B6 (pyridoxine) ().

Ngaphezu kwalokho, ziguquguquka ngendlela emangalisayo futhi zingaba . Zama ukuwangeza esobho nasemasaladini noma ukuwasebenzisa njengokusabalalisa ngomthombo wamaprotheni njengamaqanda.

3. Inyama kakhukhunathi

yisithelo esisebenza ngezindlela eziningi esithole ukuthandwa ngezinzuzo eziningi zezempilo. Futhi iwumthombo omuhle kakhulu wama-kilojoule, njengoba inamafutha amaningi futhi ilinganiselwe kuma-carbohydrate.

I-28-gram (1-ounce) yenyama kakhukhunathi inikeza imisoco elandelayo ():

  • Amakhalori: 99
  • Iphrotheni: 1 igramu
  • Amafutha: 9,4 amagremu
  • Izinkalankala: 4,3 amagremu
  • Imicu: 2,5 amagremu
  • I-Manganese: 17% we-DV
  • I-Selenium: 5% we-DV

Inyama kakhukhunathi nayo inothile ngamaminerali amaningi abalulekile, okuhlanganisa i-phosphorus nethusi.

Okuhle kunakho konke, kungajatshulelwa ngezindlela eziningi. Zama ukufafaza ukhukhunathi ochotshoziwe esaladini lesithelo, uyengeze kokuthosiwe, noma ukuhlanganisa isobho nama-smoothie ukuze ukwandise okuqukethwe kwekhalori ekudleni kwakho nokudla okulula.

4. Umango

Umango yisithelo esimnandi nesimnandi esinephrofayili yezokudla okumangalisayo.

Njengobhanana, awumthombo omuhle wama-kilojoule, ikakhulukazi ama-carbohydrate.

Inkomishi eyodwa (amagremu angu-165) kamango inikeza imisoco elandelayo ():

  • Amakhalori: 99
  • Iphrotheni: 1,4 amagremu
  • Amafutha: 0,6 amagremu
  • Izinkalankala: 25 amagremu
  • Imicu: 3 amagremu
  • Uvithamini C: 67% we-DV
  • Umlingiswa: I-18% ye-DV

Ukwengeza, umango ungumthombo omuhle wethusi, amavithamini B amaningana, namavithamini A no-E.

Imango imnandi iyodwa, kodwa futhi ingeza kakhulu kuma-smoothies, ama-salsas namasaladi ehlobo. Zama ukubhanqa umango omusha nezithako ezinamakhalori aphezulu njengokhukhunathi uma inhloso yakho kuwukuzuza isisindo.

isifinyezo

Ezinye izithelo ezintsha, njengokwatapheya nokhukhunathi, ziyimithombo emihle yamafutha anempilo, angakusiza ukuba ukhuluphale. Ubhanana nomango kugcwele ama-carbohydrate nama-calories.

Izithelo ezomile

Izithelo ezomisiwe ziyizithelo eziye zasuswa cishe wonke amanzi azo ngezindlela ezihlukahlukene zokomisa.

Okusele wukudla okulula okugcwele amandla okuthi, naphezu kobukhulu baso, kunomsoco kakhulu. Uma kuqhathaniswa nesithelo esisha, izithelo ezomisiwe zinikeza inani elifanayo lama-micronutrients futhi zingase zibe lula futhi zingabi namathuba okonakala ().

Ngenxa yokuthi izithelo ezomisiwe zinamandla amakhulu, zinhle kakhulu kubantu abazama ukuzuza isisindo. Kodwa-ke, anoshukela wemvelo omningi, ngakho-ke kungcono ukuwahlanganisa nomthombo wamafutha anempilo noma amaprotheni ukuze unciphise imiphumela engemihle engaba khona kushukela wakho wegazi ().

Nazi ezinye izithelo ezomisiwe ezinekhalori ephezulu ezingakusiza ukuthi ukhuluphale.

5. Ukuqokwa

yizithelo ezincane eziyisilinda zesundu, ezimila ezindaweni ezishisayo.

Ngokuvamile zithengiswa zomisiwe emazweni amaningi aseNtshonalanga futhi zilayishwe imisoco.

Idethi eyodwa (amagremu angu-24) inikeza imisoco elandelayo ():

  • Amakhalori: 66,5
  • Iphrotheni: 0,4 amagremu
  • Amafutha: 0,1 igramu
  • Izinkalankala: 18 amagremu
  • Imicu: 1,6 amagremu
  • I-Potassium: I-4% ye-DV
  • I-Magnesium: 3% we-DV

Lezi zithelo ziwumthombo omuhle wethusi, i-manganese, insimbi kanye ne-vitamin B6.

Njengoba amadethi evamise ukuthengiswa omisiwe, aneshalofu lesikhathi eside, okuwenza abe yindlela enemisebenzi eminingi yokwandisa amakhalori akho. Benza i-binder enkulu ezimpahleni ezibhakiwe noma bangajatshulelwa bebodwa.

Zama ukufaka amadethi ngebhotela le-alimondi namakhekheba kakhukhunathi ukuze uthole isidlo esinempilo, esinekhalori ephezulu.

6. Izihlahla

ukuthi ukupakisha Punch okunomsoco.

I-1-ounce (28-gram) yokuphakelwa kwezihlahla zomlimi ihlinzeka ngemisoco elandelayo ():

  • Amakhalori: 67
  • Iphrotheni: 0,6 amagremu
  • Amafutha: 0,1 igramu
  • Izinkalankala: 18 amagremu
  • Imicu: 2 amagremu
  • I-Vitamin K: 14% we-DV
  • I-Potassium: I-4,4% ye-DV

Ama-prunes ayaziwa futhi ngokukwazi kwawo ukuthobisa. Okuqukethwe yifayibha kungasiza ukwengeza inqwaba esitulweni sakho futhi kusheshise ukuhamba kwayo emathunjini akho ().

Ama-prunes aneshalofu ende yokuphila futhi kulula ukuwengeza ekudleni kwakho, okuwenza abe indlela elula yokwandisa amakhalori akho futhi akhuthaze ukuzuza kwesisindo esinempilo. Banambitha kakhulu ngokwabo, kodwa futhi ungawajabulela kumasaladi owathandayo, ama-smoothies, nezinto ezibhakwayo.

7. Amabhilikosi omisiwe


isithelo setshe eliphuzi esithandwayo esingajatshulelwa kokubili okusha nokomisiwe.

I-28-gram (1-ounce) yamabhilikosi omisiwe inikeza imisoco elandelayo ():

  • Amakhalori: 67
  • Iphrotheni: 0,8 amagremu
  • Amafutha: 0,1 igramu
  • Izinkalankala: 18 amagremu
  • Imicu: 2 amagremu
  • Uvithamini A: I-6% ye-DV
  • Uvithamini E: I-8% ye-DV

Ngaphezu kokuba umthombo omuhle kakhulu wama-kilojoule, amabhilikosi omisiwe angumthombo omuhle we-beta-carotene, i-lutein ne-zeaxanthin, izingulube zezitshalo ezintathu ().

Amabhilikosi omisiwe enza isidlo santambama esihle kakhulu sokuqoqa futhi abhangqe kahle namantongomane noshizi, okungakusiza futhi ukhuluphale, njengoba kuyimithombo emihle yamakholori namafutha.

8. Amakhiwane omisiwe

Amakhiwane ajatshulelwa amasha futhi omisiwe, ayisithelo esidumile esinokunambitheka okumnandi kodwa okuthambile.

I-28-gram (1-ounce) yamakhiwane omisiwe inikeza imisoco elandelayo ():

  • Amakhalori: 70
  • Iphrotheni: 1 igramu
  • Amafutha: 0,3 igramu
  • Izinkalankala: 18 amagremu
  • Imicu: 3 amagremu
  • I-Potassium: I-4% ye-DV
  • I-calcium: 3,5% we-DV

Amakhiwane omisiwe amnandi ngokwawo noma angajatshulelwa aqoshwe ukuze ahlotshiswe ngama-oats noma amasaladi. Zibuye zihlanganiswe kahle noshizi nama-crackers.

Abanye abantu bakhetha ukuthambisa amakhiwane abo omisiwe ngokuwabilisa emanzini kuze kube yimizuzu eyi-10.

9. Omisiwe

Omisiwe omisiwe futhi iza ngobukhulu obuhlukene kanye nemibala.

E-United States naseCanada igama ngokuvamile libhekisela kuzo zonke izinhlobo zamagilebhisi omisiwe, kuyilapho e-Australia, eNew Zealand, e-Ireland nase-United Kingdom lichaza kuphela izinhlobo ezinkulu, ezinombala omnyama .

I-28-gram (1-ounce) yamagilebhisi omisiwe inikeza imisoco elandelayo ():

  • Amakhalori: 85
  • Iphrotheni: 1 igramu
  • Amafutha: 0,1 igramu
  • Izinkalankala: 22 amagremu
  • Imicu: 1 igramu
  • I-Potassium: 4,5% we-DV
  • Insimbi: 3% we-DV

Amarayisi nawo angumthombo omuhle wethusi, i-manganese, i-magnesium namavithamini B amaningi.

Ukwengeza omisiwe ekudleni kwakho kuyindlela elula yokwandisa ikhalori yakho yokudla. Zimnandi ngaphandle kwethini futhi zihambisana kahle namantongomane, iyogathi, ushizi, amasaladi kanye…

10. AmaSultana

Njengamagilebhisi omisiwe, kukhona olunye uhlobo lwamagilebhisi omisiwe.

Kodwa-ke, enziwe ngamagilebhisi aluhlaza angenambewu, ikakhulukazi uhlobo lwe-Thompson Seedless. E-United States, amagilebhisi omisiwe avame ukubizwa ngokuthi "amagilebhisi egolide" ngenxa yombala wawo okhanyayo.

I-28-gram (1-ounce) yamagilebhisi omisiwe inikeza imisoco elandelayo ():

  • Amakhalori: 91
  • Iphrotheni: 0,7 amagremu
  • Amafutha: 0 igramu
  • Izinkalankala: 22 amagremu
  • Imicu: 0,7 amagremu
  • Insimbi: 4,2% we-DV

Ama-Sultana angadliwa ngendlela efanayo namagilebhisi omisiwe, okuwenza abe indlela elula yokwandisa amakhalori akho. Yidle wedwa noma uwahlanganise namantongomane, iyogathi, ushizi noma .

11. Ama-currants


Ama-currants amancane, omisiwe amnandi ezinhlobonhlobo ezibizwa ngokuthi "i-Black Corinth."

Naphezu kobukhulu bazo obuncane, bane-flavour enamandla, emnandi futhi e-tangy, ebenza babe nezinto ezihlukahlukene kakhulu.

I-1-ounce (28-gram) enikezwa ama-currants inikeza imisoco elandelayo ():

  • Amakhalori: 79
  • Iphrotheni: 1,14 amagremu
  • Amafutha: 0,1 igramu
  • Izinkalankala: 21 amagremu
  • Imicu: 2 amagremu
  • Ithusi: 15% we-DV
  • Insimbi: 5% we-DV

Ama-gooseberries nawo angumthombo omuhle we-zinc, i-potassium, i-magnesium namanye ama-micronutrients.

Zama ukungeza ama-currants ku-yoghurt, ukugxila kanye nezitsha ezibhakiwe ukuze ukwandise okuqukethwe kwekhalori. Angabuye ajatshulelwe namantongomane futhi njengesiphuzo esihlwabusayo sasekuseni noma santambama.

isifinyezo

Izithelo ezomisiwe, njengezinsuku, ama-prunes, amabhilikosi, amakhiwane, omisiwe, ama-sultana, nama-sultana, aqukethe ama-calories amaningi kunozakwabo abasha, okuwenza abe yizinketho ezinhle zesisindo esinempilo. Ngaphezu kwalokho, bavame ukuqukatha ama-micronutrients aphindwe izikhathi ezi-3 kuye kwezi-5.

Iphuzu elibalulekile

Kunezithelo eziningi ezinekhalori nezakhamzimba ezingase zisekele impilo enhle futhi.

Ukufaka izithelo ezimbalwa zalezi ezingenhla ekudleni kwakho noma ku-snacks kungasiza ukwandisa ukudla kwakho kwansuku zonke kwekhalori futhi kukhuthaze ukuzuza kwesisindo esinempilo.

Ukwengeza, ukuhlanganisa lezi zithelo nomthombo wamafutha noma amafutha kungangeza ama-calories engeziwe ngenkathi uqinisekisa ukuthi ushukela wakho wegazi uhlala uzinzile.

Ingabe ukuhlala kubi kakhulu empilweni yakho?

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Umphakathi wanamuhla uklanyelwe ukuhlala.

Ngenxa yalokho, abantu bachitha isikhathi esiningi behlezi kunangaphambili.

Kodwa-ke, ungase uzibuze ukuthi ukuhlala ngokweqile kungaba nemiphumela emibi yezempilo.

Lesi sihloko siyakutshela uma ukuhlala kuyingozi empilweni yakho.


Abantu bahlezi kakhulu kunakuqala

Ukuhlala kuwukuma komzimba okuvamile. Lapho abantu besebenza, behlangana, befunda noma behamba, bavame ukwenza kanjalo behlezi.

Kodwa-ke, lokhu akusho ukuthi ukuhlala nokunye ukuziphatha okungasebenzi akunangozi. Isikhathi esingaphezu kwesigamu sosuku lomuntu ovamile sichithwa sihlezi, senza imisebenzi enjengokushayela, ukusebenza edeskini, noma ukubukela ithelevishini.

Eqinisweni, isisebenzi esivamile sasehhovisi singachitha amahora angu-15 ngosuku sihlezi. Ngokuphambene, abasebenzi bezolimo bahlala kuphela cishe amahora amathathu ngosuku (, ).

SOMMAIRE

Nakuba ukuhlala kuyisimo esivamile, umphakathi wanamuhla ugcizelela kakhulu lesi sikhundla. Isisebenzi esijwayelekile sasehhovisi sichitha kufika emahoreni ayi-15 ngosuku ehlezi.

Ukuhlala kukhawulela inani lamakholori owashisayo

Imisebenzi yakho yansuku zonke yokungawuvivinyi, njengokuma, ukuhamba, ngisho nokunyakaza, isavutha.

Lezi zindleko zamandla zaziwa ngokuthi i-non-exercise activity thermogenesis (NEAT), ukungabibikho kwayo okuyisici esibalulekile sobungozi ().

Ukuziphatha kokunganyakazi, okuhlanganisa ukuhlala nokulala, kuhilela ukusetshenziswa kwamandla okuncane kakhulu. Ikhawulela kakhulu amakhalori owashisayo ngenxa ye-NEAT.

Ukubeka lokhu kucace, ucwaningo lubika ukuthi abasebenzi bezolimo bangashisa ama-calories afinyelela kwayi-1 ngaphezulu ngosuku kunabantu abasebenza ehhovisi ().

Ngempela, abasebenzi basemapulazini bachitha isikhathi sabo esiningi behamba futhi bema.

SOMMAIRE

Ukuhlala noma ukucambalala kusebenzisa amandla amancane kakhulu kunokuma noma ukunyakaza. Yingakho izisebenzi zasehhovisi zingashisa amakhalori afika kwangu-1 ambalwa ngosuku kunabasebenzi basemapulazini.

Ukuhlala kwandisa ingozi yokuthola isisindo

Ama-calories ambalwa owashisayo, maningi amathuba okuthi ukhuluphale.

Yingakho ukuziphatha kokunganyakazi kuhlobene kakhulu nokukhuluphala.

Eqinisweni, ucwaningo lubonisa ukuthi abantu abakhuluphele ngokweqile bahlala isilinganiso samahora amabili ngaphezulu ngosuku kunabantu abanesisindo esijwayelekile ().

SOMMAIRE

Abantu abahlala isikhathi eside basengozini enkulu yokukhuluphala ngokweqile noma ukukhuluphala ngokweqile.

Ukuhlala kuxhumene nokufa kusenesikhathi

Idatha yokuqaphela evela kubantu abangaphezu kwesigidi ibonisa ukuthi uma uhlezi unganyakazi, maningi amathuba okuthi usheshe ufe.

Eqinisweni, abantu abahlezi kakhulu babenengozi ephakeme engu-22% kuya ku-49% yokufa ngaphambi kwesikhathi (, ).

Kodwa-ke, nakuba ubufakazi obuningi busekela lokhu kutholwa, ucwaningo olulodwa alutholanga ukuxhumana phakathi kwesikhathi esichithwe uhlezi kanye nesisonke ().

Lolu cwaningo lwalunamaphutha athile, okungenzeka ukuthi yingakho luphikisana nalo lonke olunye ucwaningo kulo mkhakha.

SOMMAIRE

Ubufakazi bubonisa ukuthi ukuziphatha unganyakazi kuhlobene nengozi enkulu kakhulu yokufa ngaphambi kwesikhathi.

Ukungalali kahle kuhlotshaniswa nesifo

Ukuziphatha kokuhlala njalo kuhlotshaniswa nezifo nezimo ezingalapheki ezingaphezu kuka-30, okuhlanganisa ukwanda kwe-112% kwengozi yakho yohlobo lwe-2 kanye nokwanda kwe-147% engozini yesifo senhliziyo (, ).

Ucwaningo luye lwabonisa ukuthi ukuhamba ngaphansi kwezinyathelo ze-1 ngosuku, noma ukuhlala isikhathi eside ngaphandle kokunciphisa ukuthathwa kwekhalori, kungaholela ekwandeni okukhulu komfutho wegazi, okuwumthelela oyinhloko wohlobo lwe-500 yesifo sikashukela (, ).

Abacwaningi bakholelwa ukuthi indlela yokuphila yokunganyakazi ingase ibe nomthelela oqondile ekumelana ne-insulin. Lo mphumela ungenzeka phakathi nosuku.

SOMMAIRE

Ukuziphatha isikhathi eside kokunganyakazi kwandisa ingozi yezinkinga zempilo ezifana nesifo sikashukela sohlobo 2 nesifo senhliziyo. Ukungasebenzi kucatshangwa ukuthi kunendima eqondile ekwakhiweni kokumelana ne-insulin.

Ukuzivocavoca Akubuqedi Ngokuphelele Ubungozi Bakho

Nakuba ukuvivinya umzimba njalo njalo kunconywa, akuqedi ngokuphelele zonke izingozi zezempilo zokuhlala kakhulu.

Olunye ucwaningo lwalinganisa omaka be-metabolic kubantu abangu-18 abalandela izimiso ezihlukene zokuzivocavoca. Ihora elilodwa lomsebenzi oshubile alizange linxephezele imiphumela emibi yokungasebenzi lapho amanye amahora echithwe kuhlezi ().

Ukwengeza, ukubuyekezwa kwezifundo ze-47 kwathola ukuthi ukuhlala isikhathi eside kwakuxhunywe kakhulu nemiphumela yezempilo engemihle, kungakhathaliseki ukuthi amazinga okuzivocavoca ().

Njengoba bekulindelekile, imiphumela emibi ibe mikhulu nakakhulu kubantu ababengavamile ukuzivocavoca.

SOMMAIRE

Ukuzivivinya umzimba kunenzuzo emangalisayo, kodwa ukuvivinya umzimba kukodwa akuqedi ngokuphelele imiphumela emibi yokuhlala.

Iphuzu elibalulekile

Abantu emiphakathini yaseNtshonalanga bachitha isikhathi esiningi behlezi.

Nakuba ukuphumula kungaba yinzuzo, kufanele uzame ukunciphisa isikhathi osichitha uhlezi phakathi nosuku lomsebenzi.

Uma unomsebenzi wasehhovisi, isisombululo esisodwa ukuthatha uhambo olufushane phakathi nosuku lwakho lokusebenza.

Ukunciphisa isikhathi sokungenzi lutho kubaluleke kakhulu empilweni njengokuzivocavoca njalo.

Amakhalori e-Butternut Squash, Ama-carbohydrate, namavithamini namaminerali

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La i-butternut squash i-squash yasebusika enombala osawolintshi edume ngokuguquguquka kwayo kanye nokunambitheka okumnandi, okunamantongomane.

Nakuba ngokuvamile kubhekwa njengemifino, isikwashi se-butternut siyisithelo.

Inokusetshenziswa okuningi kwe-culinary futhi iyisengezo esihle kumaresiphi amaningi amnandi futhi amnandi.

La Ugalonci Akuyona nje i-musky flavorful, futhi igcwele amavithamini, amaminerali, i-fiber, nama-antioxidants.

Lesi sihloko sikutshela konke okudingeka ukwazi mayelana ne-butternut squash, okuhlanganisa umsoco wayo, izinzuzo zezempilo, nokuthi ungayengeza kanjani ekudleni kwakho.

i-butternut squash

Igcwele izakhamzimba kanye nama-kilojoule aphansi

Nakuba ungadla u-squash we-butternut uluhlaza, lokhu i-squash yasebusika kuvame ukugazingwa noma kubhakwa.

Inkomishi eyodwa (205 amagremu) ye-butternut squash ephekiwe inikeza:

  • Amakhalori: 82
  • Izinkalankala: 22 amagremu
  • Iphrotheni: 2 amagremu
  • Imicu: 7 amagremu
  • Uvithamini A: 457% weReference Daily Intake (RDA)
  • Uvithamini C: 52% we-RDI
  • Uvithamini E: 13% we-RDI
  • I-Thiamine (B1): 10% we-RDI
  • I-Niacin (B3): 10% we-RDI
  • I-Pyridoxine (B6): 13% we-RDI
  • I-Folate (B9): 10% we-RDI
  • I-Magnesium: 15% we-RDI
  • I-Potassium: 17% we-RDI
  • I-Manganese: 18% we-RDI

Njengoba ubona, i- Ugalonci I-Musky inothile ngezakhi ezibalulekile.

Ngaphandle kwamavithamini namaminerali abalwe ngenhla, ibuye ibe umthombo omuhle we-calcium, insimbi, i-phosphorus nethusi.

I-Sumumé

I-Butternut squash inama-kilojoule aphansi kodwa iphezulu ngemisoco eminingi, okuhlanganisa uvithamini A, uvithamini C, i-magnesium ne-potassium.

Funda futhi: I-Chayote Squash: Izinzuzo ezi-10 ezihlaba umxhwele

Igcwele amavithamini namaminerali

I-Butternut squash ingumthombo omuhle kakhulu wamavithamini namaminerali amaningi.

Inkomishi eyodwa (amagremu angu-205) enikezwa i-butternut squash ephekiwe ihlinzeka ngaphezu kuka-450% we-RDA kanye nangaphezulu kuka-50% we-RDA kavithamini C ().

Futhi inothile ngama-carotenoid, okuhlanganisa i-beta-carotene, i-beta-cryptoxanthin, ne-alpha-carotene, okuyimibala yezitshalo enikeza i-butternut squash umbala wayo ogqamile.

Lezi zinhlanganisela ziyi-provitamin A carotenoids, okusho ukuthi umzimba wakho uziguqula zibe i-retinal ne-retinoic acid, izinhlobo ezisebenzayo zikavithamini A ().

I-Vitamin A ibalulekile ekulawuleni ukukhula kwamangqamuzana, impilo yamathambo, nokusebenza kokuzivikela komzimba ().

Ukwengeza, ibalulekile ekukhuleni nasekukhuleni kwengane, okwenza ibe ivithamini ebalulekile komama abakhulelwe.

I-Butternut squash futhi inovithamini C, isakhi esincibilikayo emanzini esidingekayo ekusebenzeni kwamasosha omzimba, ukuhlanganiswa kwe-collagen, ukuphulukiswa kwesilonda, nokulungisa izicubu ().

Amavithamini A no-C asebenza njengama-antioxidants anamandla emzimbeni wakho, avikela amangqamuzana akho emonakalweni obangelwa ama-molecule angazinzile abizwa ngokuthi ama-radicals mahhala.

I-Vitamin E ingenye i-antioxidant ku-squash ye-butternut esiza ukuvikela emonakalweni wamahhala futhi ingase inciphise ingozi yezifo ezihlobene nobudala, njenge-Alzheimer's ().

Lesi sikwashi sasebusika sigcwele namavithamini B, okuhlanganisa i-folic acid novithamini B6, okudingwa umzimba wakho ukuze uthole amandla nokwakheka kwamangqamuzana abomvu egazi.

Ngaphezu kwalokho, inothe nge-potassium ne-manganese, konke okudlala indima ebalulekile empilweni yamathambo ().

Isibonelo, i-manganese isebenza njenge-cofactor ku-mineralization yamathambo, inqubo yokwakha izicubu zamathambo ().

I-Sumumé

I-Butternut squash ingumthombo omuhle kakhulu we-provitamin A carotenoids, uvithamini C, amavithamini B, i-potassium, i-magnesium ne-manganese.

Funda futhi: I-Chayote Squash: Izinzuzo ezi-10 ezihlaba umxhwele

Okuqukethwe okuphezulu kwe-antioxidant kunganciphisa ingozi yesifo

I-Butternut squash ingumthombo omningi wama-antioxidants anamandla, okuhlanganisa uvithamini C, uvithamini E, ne-beta-carotene.

Ama-Antioxidants asiza ukuvimbela noma ukunciphisa ukulimala kwamangqamuzana futhi anciphise ukuvuvukala, okunganciphisa ingozi yezifo eziningana ezingapheli.

Cancer

Ucwaningo luye lwabonisa ukuthi ukudla okucebile ngama-antioxidants athile atholakala ku-butternut squash, njenge-carotenoid Antioxidants kanye ne-vitamin C, kungase kunciphise ingozi yomdlavuza othile.

Isibonelo, ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwe-beta-carotene novithamini C kunganciphisa ingozi yomdlavuza wamaphaphu.

Ukubuyekezwa kwezifundo eziyi-18 kutholwe ukuthi abantu abadla kakhulu i-beta-carotene babenengozi ephansi engama-24% yokuba nomdlavuza wamaphaphu uma kuqhathaniswa nalabo abadla kancane ().

Okunye ukubuyekezwa kwezifundo ezingama-21 kwathola ukuthi ingozi yomdlavuza wamaphaphu yehle ngo-7% kuwo wonke ama-100 mg kavithamini C engeziwe ngosuku ().

Ukwengeza, ukubuyekezwa kocwaningo lwe-13 kubonise ukuthi amazinga aphezulu egazi e-beta-carotene ayexhunywe engozini ephansi kakhulu yokufa kwezimbangela, kuhlanganise nokufa okuvela ().

Isifo senhliziyo

Ukusetshenziswa kwezithelo nemifino sekuyisikhathi eside kuhlotshaniswa nengozi ephansi yesifo senhliziyo ().

Nokho, imifino nezithelo eziphuzi nesawolintshi, kuhlanganise ne-butternut squash, kutholakale ukuthi ziphumelela ngokukhethekile ekuvikeleni isifo senhliziyo.

Ama-antioxidants atholakala kule mifino enemibala egqamile anomthelela onamandla ku.

Ucwaningo olwenziwa kubantu abangu-2 lubonise ukuthi ingozi yesifo senhliziyo yehle ngo-445% ekusetshenzisweni kwansuku zonke kwemifino ephuzi-orange ().

I-carotenoids etholakala kule mifino kucatshangwa ukuthi ivikela impilo yenhliziyo ngokunciphisa umfutho wegazi, ukunciphisa ukuvuvukala, nokulawula ukubonakaliswa kwezakhi zofuzo ezithile ezihlobene nesifo senhliziyo ().

Ukuncipha kwengqondo

Imikhuba ethile yokudla, njengokudla ukudla okwengeziwe okunothe ngama-antioxidants, ingase ivikele ekuwohlokeni kwengqondo.

Ucwaningo lweminyaka engu-13 lwabantu abangu-2 luhlobanise ukudla okunothe nge-carotenoid ekunakekelweni okubonakalayo okuthuthukisiwe kanye nekhono lokukhuluma ngokushelelayo phakathi nokuguga ().

Ukwengeza, ukudla okuphezulu kukavithamini E kungase kube nomthelela ovikela isifo i-Alzheimer's.

Ucwaningo lweminyaka engu-8 lwabantu abadala asebekhulile abangu-140 lwathola ukuthi abantu abanamazinga aphezulu e-vitamin E egazini babesengozini ephansi yesifo i-Alzheimer's kunalabo abanamazinga aphansi ale vithamini ().

I-Sumumé

Okuqukethwe okuphezulu kwe-antioxidant ku-butternut squash kungase kunciphise ingozi yezifo ezithile, okuhlanganisa nesifo senhliziyo, umdlavuza wamaphaphu, nokuncipha kwengqondo.

Funda futhi: I-Chayote Squash: Izinzuzo ezi-10 ezihlaba umxhwele

Kungasiza ukwehlisa isisindo

Inkomishi eyodwa (amagremu angu-205) ye-butternut squash ephekiwe iqukethe ama-calories angu-83 kuphela futhi inikeza amagremu angu-7 we-fiber yokugcwalisa, okwenza kube ukukhetha okuhle uma ufuna ukwehlisa isisindo namafutha omzimba.

Iqukethe kokubili i-fiber e-insoluble ne-soluble. Ikakhulukazi, i-fiber encibilikayo ixhunywe futhi yaboniswa ukunciphisa ukudla, okubalulekile lapho uzama ukulawula ukudla kwakho kwekhalori ().

Ucwaningo oluningi luye lwabonisa ukuthi ukudla okuphezulu kwe-fiber yokudla kukhuthaza ukulahlekelwa isisindo futhi kunciphisa amafutha omzimba.

Ucwaningo lwezingane nentsha engu-4 lubonise ukuthi ingozi yokukhuluphala yehle ngo-667% kulabo abadla i-fiber eningi uma kuqhathaniswa nalabo abadle okungenani ().

Ukwengeza, ucwaningo olwenziwa kwabesifazane abangu-252 lubonise ukuthi kukho konke ukukhuphuka kwegremu ku-fiber yokudla, isisindo sehla ngamakhilogremu angu-0,55 (0,25 kg) futhi amafutha ehla ngamaphesenti angu-0,25 () .

Ukwengeza, ukudla okune-fiber ephezulu kungasiza ukugcina isisindo ngokuhamba kwesikhathi. Ucwaningo lwezinyanga ezingu-18 kwabesifazane luthole ukuthi labo abadla i-fiber eningi balahlekelwa isisindo esiningi kunalabo abadle okungenani, okubonisa ukuthi i-fiber ibalulekile ku-().

Ukwengeza i-butternut squash ekudleni kwakho kuyindlela enhle yokunqanda indlala futhi wandise ukudla kwakho kwe-fiber.

I-Sumumé

I-Butternut squash inama-kilojoule aphansi futhi ine-fiber ephezulu, okuyenza ibe ukukhetha okuhle kunoma yiluphi uhlelo olunempilo lokulahlekelwa isisindo.

Ungayengeza kanjani ekudleni kwakho

Ukwengeza i-butternut squash ekudleni kwakho kuyindlela enhle yokuthuthukisa impilo yakho yonke.

Kuyisithako esishintshashintshashintshayo esihambisana kahle nezinhlobonhlobo zama-flavour, kusukela kumnandi kuya kokubabayo.

Nansi eminye imibono yokuhlanganisa i-butternut squash ezitsheni ezinoshukela nezimnandi:

  • Sika u-squash we-butternut ube ama-cubes bese uwosa ngosawoti, pepper kanye nesidlo sangaseceleni esisheshayo nesimnandi.
  • Faka esikhundleni sika-butternut squash wamazambane lapho wenza amafrimu okuzenzela.
  • Amasaladi aphezulu ane-butternut squash ethosiwe ukuze uthole i-fiber eyengeziwe.
  • Engeza i-butternut squash puree ezimpahleni ezibhakiwe, njengesinkwa nama-muffin.
  • Sebenzisa i-butternut squash puree nobisi lukakhukhunathi ukwenza isobho elinokhilimu, elingenalo ubisi.
  • Thela izingcezu ze-butternut squash zibe isitshulu esimnandi.
  • Yenza upelepele wemifino ngokuhlanganisa ubhontshisi, izinongo, usoso katamatisi kanye ne-butternut squash.
  • Gcoba uhhafu we-butternut squash ngenhlanganisela oyintandokazi yakho yokusanhlamvu, imifino kanye noshizi ngesidlo sakusihlwa semifino.
  • Engeza u-squash we-butternut ophekiwe ezitsheni ze-pasta noma uyisebenzise njenge-pureed njenge-pasta sauce.
  • Hlaba u-squash ophekiwe we-butternut ngosawoti, ubisi kanye nokuhambisana nokhilimu.
  • Yidla u-squash we-butternut othosiwe namaqanda ngesidlo sasekuseni esimnandi.
  • Sebenzisa i-butternut squash esikhundleni sethanga lapho wenza ophaya noma ophaya.
  • Engeza u-squash we-butternut we-caramelized kuma-quiches nama-frittatas.
  • Sebenzisa isikwashi se-butternut esikhundleni samazambane kuma-curries.
  • Grate izingcezu ezincane ze-butternut squash phezu kwamasaladi ukuze uthole ukunambitheka okuyingqayizivele nokuthungwa.
  • Linga ukupheka kwakho ngokuzama i-butternut squash esikhundleni seminye imifino enesitashi, njengamazambane, ubhatata, noma ubhatata.

I-Sumumé

I-Butternut squash ingangezwa ezinhlobonhlobo eziningi zokupheka ezinoshukela nezimnandi, njengezitshulu namaphaya.

Iphuzu elibalulekile

I-Butternut squash inothile ngamavithamini abalulekile okulwa nezifo, amaminerali kanye nama-antioxidants.

Lesi sikwashi sasebusika esinekhalori ephansi, esinefayibha ephezulu singakusiza ulahlekelwe isisindo futhi sivikele ezifweni ezinjengomdlavuza, isifo senhliziyo, nokuncipha kwengqondo.

Futhi, iyashintshashintsha futhi kulula ukuyengeza ezitsheni ezinoshukela nezimnandi.

Ukufaka i-butternut squash kuyindlela elula nemnandi yokuthuthukisa impilo yakho.

Ingabe I-Cod Healthy Nutrition, Amakhalori, Izinzuzo nokunye

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I-Cod inhlanzi enenyama emhlophe, ethambile kanye ne-flavour epholile.

Igcwele amaprotheni, amavithamini B namaminerali.

Kodwa-ke, ngokungafani nezinye izinhlobo eziningi zokudla kwasolwandle, i-cod ayivamisile ukuthathwa njengokudla kwezempilo, ngakho-ke ungase uzibuze ukuthi ikulungele yini.

Lesi sihloko sikutshela konke odinga ukukwazi mayelana ne-cod, okuhlanganisa okuqukethwe kwayo okunomsoco kanye nezinzuzo zezempilo.

i-cod inempilo

Iyini i-cod?

I-Cod iyinhlanzi ethandwayo futhi ebanjwe kakhulu ngenxa yenyama yayo emhlophe, engenalutho kanye nokunambitha okuthambile.

Izinhlobo eziningana zohlobo uGadus abhekwa njenge-cod, okuhlanganisa izinhlobo zamacod ase-Atlantic, Pacific, naseGreenland (, ).

Kodwa-ke, igama elithi "cod" libuye lisetshenziswe ezitolo kwezinye izinhlobo zezinhlanzi ezingeyona ingxenye yalolu hlobo.

Ngenxa yalesi sizathu, kungase kube nzima ukwazi uhlobo oluqondile lwezinhlanzi olutholayo lapho uthenga i-cod, ngaphandle uma kuhlanganisa ukuhlonza okucacile.

I-Sumumé

Nakuba kunezinhlobo ezimbalwa ze-cod, leli gama lisetshenziselwa izinhlanzi ezithile ezingase zihlobane ngokuqondile ne-cod. Ngokuvamile, i-cod inenyama ethambile, emhlophe eyenza ibe umkhiqizo odumile wezilwane zasolwandle.

Okuqukethwe kwezakhi

I-Cod iqukethe izakhi ezimbalwa ezibalulekile ezidingwa umzimba wakho.

Ulwazi lokudla okunempilo ngezansi olwe-Atlantic ne-Pacific cod. Khumbula ukuthi okuqukethwe okuqondile kwezakhi zezinhlanzi ezibhalwe ukuthi "cod" kungase kuhluke, njengoba ezinye zingase zibe izinhlobo ezihluke ngokuphelele.

Kucebile ngamaprotheni angenalutho

I-Cod ine-calorie ephansi, amafutha kanye nama-carbohydrate.

I-3-ounce (85-gram) enikezwa i-cod ye-Atlantic ephekiwe inamakhalori angu-90 kuphela kanye negremu elilodwa lamafutha. Nokho, iqukethe amagremu angu-1 amaprotheni ().

Ngokufanayo, ukudla okufanayo kwe-cod ephekiwe yasePacific kunikeza cishe ama-calories angu-85, ngaphansi kwegremu elilodwa lamafutha, namagremu angu-1 amaprotheni ().

Umthombo omuhle wamavithamini B

Amavithamini B anemisebenzi eminingi ebalulekile emzimbeni wakho, okuhlanganisa nokuguquguquka kwezakhamzimba kanye nokukhululwa kwamandla ekudleni ().

I-Atlantic ne-Pacific cod iyimithombo emihle yezimbalwa.

I-3-ounce (85-gram) enikezwa i-cod ephekiwe inikeza ngaphezu kuka-30% we-Reference Daily Intake (RDI) kavithamini B12 kubantu abadala (, ).

Ngaphezu kweminye imisebenzi ebalulekile, uvithamini B12 usiza ukwakha amangqamuzana egazi abomvu kanye ne-DNA ().

Ukwengeza, lezi zinhlanzi ziyimithombo emihle ye-vitamin B6 ne-niacin, kokubili okudingekayo kumakhulu ezinto ezibalulekile zokusabela kwamakhemikhali emzimbeni wakho (, , ).

Icebile nge-phosphorus ne-selenium

Ngaphezu kokuqukethwe kwayo kwamavithamini, i-cod inikeza amaminerali amaningana abalulekile, kuhlanganise ne-phosphorus ne-selenium.

iyisici esibalulekile samathambo namazinyo. Iphinde ibambe iqhaza ekusebenzeni kahle kwamavithamini B athile ().

Okwamanje, isiza ekwenzeni nokuvikela i-DNA yakho ().

I-Cod iqukethe cishe u-20% noma ngaphezulu we-RDI ye-phosphorus ku-3-ounce (85-gram) esetshenziswayo (, ).

Le nhlanzi futhi iwumthombo omuhle kakhulu we-selenium, ene-85-gram (3-ounce) eyodwa esebenza ngokuvamile ikhiqiza u-40% noma ngaphezulu we-RDI kubantu abadala (, ).

Ngakho-ke, i-cod inomthelela omkhulu ekuhlangabezaneni nezidingo zakho zamaminerali.

I-Sumumé

I-cod ngokuvamile ihlinzeka ngomthombo omncane wamaprotheni, amavithamini B amaningana, namaminerali amaningana abalulekile emzimbeni wakho.

Izinzuzo zezempilo ezingaba khona

Kunezinzuzo ezimbalwa ezingaba khona zokwengeza i-cod ekudleni kwakho.

Ingase yeseke impilo yenhliziyo kanye nesisindo esinempilo

Ukudla izinhlanzi kuhlotshaniswa nezinzuzo ezihlukahlukene zezempilo, kuhlanganise nengozi ephansi yesifo senhliziyo nokusekela (, , ).

Kodwa-ke, kubalulekile ukuqaphela ukuthi i-cod nezinye izinhlanzi ezinomzimba omncane ziqukethe i-omega-3 fatty acids encane kunezinhlanzi ezinamafutha afana ().

Lawa mafutha kukholakala ukuthi anesibopho sezinzuzo eziningi zezempilo.

Noma kunjalo, i-cod inomsoco, okusho ukuthi ipakisha izakhi eziningi eziwusizo zibe ama-calories ambalwa. Ngakho-ke, izinhlanzi ezinomzimba omncane njenge-cod zisengakhuthaza impilo enhle futhi zingase zibe nenzuzo ekunciphiseni isisindo (, ).

Njengoba kushiwo ngaphambili, i-cod ibuye ibe umthombo omuhle wamaprotheni ekhwalithi ephezulu (, ).

Iphansi nge-mercury

Inkinga yempilo engase ibe khona ehlobene nokudla izinhlanzi .

Imithombo yamanzi ingangcoliswa i-mercury, insimbi enzima enobuthi, enqwabelana ezinhlanzini. Lapho abantu bedla lezi zinhlanzi, i-mercury ingabangela izinkinga zempilo ().

Ezimweni ezimbi kakhulu, ubuthi be-mercury kubantu kungaholela ekulimaleni kobuchopho, okungase kukhathazeke kakhulu ekunceliseni ibele noma kwabesifazane ngenxa yobungozi obungaba khona enganeni ekhulayo ().

Ezinhlanzini, amazinga aphezulu e-mercury avame ukutholakala ezinhlotsheni eziphila isikhathi eside futhi aphakeme kakhulu eketangeni lokudla.

Izinhlanzi ezicebe kakhulu nge-mercury ushaka, i-swordfish, i-king mackerel, i-tilefish, i-orange roughy ne-marlin. Izinhlanzi ezivamile njenge-tuna, i-halibut ne-sea bass nazo zine-mercury ().

I-cod iqukethe i-mercury encane kunalezi zinhlanzi, okuyenza ibe ukukhetha okungcono kulabo abafuna ukugwema ubuthi ().

Amafutha esibindi se-cod

Eminye imikhiqizo ye-cod isetshenziswa ezithasiselweni zokudla. Okudume kakhulu kubo .

Amafutha esibindi se-cod angumthombo omuhle kakhulu kavithamini D futhi akhiqiza ukugxila okuphezulu kwama-omega-3 fatty acids kune-cod fillets ().

I-Sumumé

Ukudla izinhlanzi kuhlotshaniswa nempilo engcono kanye nokunciphisa ingozi yezifo. Nakuba i-cod ingenawo amanani aphezulu ama-omega-3 fatty acids atholakala ezinhlanzi ezinamafutha, iphansi kakhulu ku-mercury futhi ingaba izakhi ekudleni okunempilo.

Okungase kube nokubi

Nakuba i-cod ingaba yingxenye yokudla okunomsoco, ingaba nezinkinga ezithile.

Nakuba lezi zinyathelo zokuphepha kufanele zikhunjulwe, akudingekile ukuthi zikudikibalise ekudleni i-cod.

Okuqukethwe kwe-omega-3 ephansi kunezinhlanzi ezinamafutha

I-cod ayinawo amazinga aphezulu ale nhlanzi enamafutha.

Lawa ma-fatty acids abalulekile angase abe nesibopho kwezinye zezinzuzo zezempilo zezinhlanzi ().

Ngenxa yalesi sizathu, kungase kube ngcono ukudla izinhlanzi ezinamafutha njalo ngaphezu kwezinhlanzi ezinamafutha njenge-cod.

Amaphara

Njengezinye izinhlanzi eziningi, i-cod ingaba nezimuncagazi uma idliwa iluhlaza ngaphandle kokuba iqandiswe ().

Ama-parasites ekudleni angabangela izifo ezitholakala ekudleni kanye nezimpawu ezingathandeki ezifana nesifo sohudo, ubuhlungu besisu kanye nemisipha (22).

Nokho, ukudla i-cod ephekwe ngokugcwele noma eqandisiwe ngaphambilini kuyayiqeda le nkinga.

Ukudoba ngokweqile

I-Atlantic cod ibe nokwehla okukhulu kwabantu ngenxa yokudoba ngokweqile. Ukusetshenziswa kwalolu hlobo lwe-cod kungase kwandise isidingo sokudoba okwengeziwe (, ).

I-Atlantic cod manje isithathwa njengezilwane ezisengozini, okusho ukuthi zingase zisongelwa uma izimo ezisongela ukuphila kwazo zingathuthuki ().

I-Sumumé

Nakuba kunezinkinga ezimbalwa zezempilo nezemvelo ezihlobene nokusetshenziswa kwe-cod, lokhu akubonisi ukuthi i-cod kufanele igwenywe ngokuphelele. I-cod eqhubekayo, elungiswe kahle ingaba yingxenye ephephile futhi enomsoco ekudleni kwakho.

Ilungiswa kanjani

I-Cod ingalungiswa ngezindlela ezihlukahlukene, ezihlanganisa ukubhaka, ukubhokisa, ukubhokisa kanye nokuthosa.

Nakuba kubalulekile ukuyipheka kahle i-cod, ikakhulukazi uma ingakaze ifakwe iqhwa ngaphambili, i-cod epheka ngokweqile ingayomisa futhi iyiqinise.

Kuvame ukutuswa ukupheka i-cod phezu kokushisa okumanzi ukuze kuvinjwe ukuthi ingomi. Ukuze wenze lokhu, faka izinhlanzi nge-aluminium foil ngaphambi kokupheka.

Izikhathi zokupheka ziyahlukahluka kuye ngendlela, kodwa i-cod iphekwe kahle lapho inyama iba opaque futhi igqamuka kalula uma ukunwaya ngobumnene ngemfoloko.

Izinhlobonhlobo eziningi zezinongo - okuhlanganisa ulamula, upelepele, nosawoti - zingathuthukisa ukunambitheka kwe-cod.

I-Sumumé

I-cod ingalungiswa ngezindlela eziningi futhi inyama yayo ethambile imunca izinongo kalula. Ukuze uvimbele ukuthi ukoma, bopha i-cod nge-aluminium foil ngenkathi upheka.

Iphuzu elibalulekile

I-cod iyinhlanzi enomsoco futhi enambitheka egcwele amaprotheni, amavithamini namaminerali angenawo amandla.

Nakuba i-omega-3 iphansi kunezinhlanzi ezinamafutha, i-cod isengaba yingxenye yokudla.

I-cod iqukethe i-mercury encane kunezinye izilwane zasolwandle, kuhlanganise nezinhlanzi ezidumile ezifana ne-, futhi ingalungiswa ngezindlela ezimbalwa.

Uma ufuna ukwengeza okuthile okusha epuletini lakho, i-cod kulula ukuyilungisa ekhaya.

Ama-calories ewayini

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Iwayini lingesinye seziphuzo ezidakayo ezidume kakhulu emhlabeni nesiphuzo esiyisisekelo kwamanye amasiko.

Kuvamile ukujabulela ingilazi yewayini ngenkathi uhlangana nabangane noma uphumule ngemva kosuku olude, kodwa ungase uzibuze ukuthi ingabe ukuphuza iwayini eliningi kungakwenza ukhuluphale.

Lesi sihloko sibheka ama-calories ewayini, ukuthi liqhathaniswa kanjani nezinye iziphuzo ezidakayo, nokuthi ingabe ukuphuza ngokweqile kungaholela ekuzuzeni isisindo.

Ingilazi yewayini

Ama-calories ewayini

Iwayini lenziwa ngejusi yamagilebhisi ebilile. Iningi lama-calories ewayini liphuma otshwaleni namanani ahlukahlukene ama-carbohydrate.

Nakuba iwayini lingabhekwa njengeliphezulu kakhulu ngamakhalori, kulula ukulisebenzisa ngokweqile. Ngakho-ke ama-calories ewayini angangeza.

Nazi ezinye izinhlobo zewayini ezivamile kanye nokubalwa kwazo kwekhalori ngama-ounce angu-5 (148 ml) ekusetshenzisweni (, , , , ):

ezihlukahlukeneAma-calories
Chardonnay123
Sauvignon Blanc119
I-Pinot noir121
ICabernet122
Rose125
Prosecco98

Yiqiniso, ama-calories ewayini ayahlukahluka futhi inombolo eqondile incike ohlotsheni. Iwayini elomile livame ukuba noshukela omncane ngakho-ke ama-calories ambalwa kunewayini elimnandi, kuyilapho iwayini elicwebezelayo linama-calories aphansi.

Nakuba ama-calories engilazini yewayini engase angabonakali emaningi, izingilazi ezimbalwa zinama-calories angaphezu kuka-300 futhi ibhodlela liqukethe ngaphezu kuka-600. Kuye ngokuthi uphuza kangakanani, iwayini linganikela ngenani elikhulu lama-calories engeziwe ekudleni kwakho. nsuku zonke ().

Uma kuqhathaniswa, ama-ounces angu-12 (355 ml) kabhiya aqukethe cishe ama-calories ayi-100, kuyilapho inani elifanayo likabhiya ovamile liqukethe ama-calories angaphezu kuka-150 - ngisho nangaphezulu uma ubhiya obunzima. Phakathi naleso sikhathi, ishothi engu-44 ml (1,5 ounce) yevodka iqukethe amakholori angu-97 (, , ).

Uma kuqhathaniswa nezinhlangothi, iwayini liqukethe amakholori athe xaxa kunobhiya obulula notshwala obuningi, kodwa angaphansi kobhiya abavamile nabasindayo. Izixube ezifana nejusi nesoda zingakhuphula kakhulu ikhalori kanye nokuqukethwe kwekhabhohayidrethi kumoya ocwengekile, njengevodka, i-gin ne-whisky.

isifinyezo

Kuye ngohlobo lwewayini, ingilazi eyodwa inikeza cishe amakholori angu-115 kuya kwangu-130. Nokho, ukuphuza iziphuzo eziningi kunganezela.

Utshwala nesisindo somzimba

Ukuphuza iwayini eliningi kungabangela ukuthi udle ama-calories amaningi kunalokho owashisa, okungaholela.

Ukwengeza, ama-calories aphuma otshwaleni ngokuvamile abhekwa njengama-calorie angenalutho ngoba uphuzo oludakayo oluningi alunikezi inani elikhulu lamavithamini, amaminerali, noma ezinye izakhamzimba.

Noma kunjalo, kungenzeka ukuthi uzwile ukuthi iwayini elibomvu, ikakhulukazi, lingaba ngaphezu kobunye utshwala. Iwayini elibomvu liqukethe i-resveratrol, inhlanganisela ye-antioxidant ekwazi ukulwa nesifo futhi iye yaxhunyaniswa nezinzuzo zenhliziyo uma isetshenziswe ngokusesilinganisweni ().

Kodwa-ke, ukuphuza iwayini eliningi kubonakala kunenzuzo engase ibe khona futhi kunomthelela ekweqiseni kwama-calories kule nqubo ().

Ukwengeza, ukuphuza utshwala ngokweqile kungaholela ekuzuzeni isisindo ngezinye izindlela ngaphandle kokunikeza ama-calorie angenalutho. Uma uphuza utshwala, umzimba wakho uyabusebenzisa ngaphambi kwama-carbohydrate noma amafutha ukuze uthole amandla. Ngenxa yalokho, lezi zakhi zingagcinwa njengamafutha ().

Ukuphuza kakhulu utshwala kuhlotshaniswa nekhwalithi yokudla ephansi. Kodwa-ke, akucaci ukuthi lokhu kungenxa yokudakwa noma ukuthi labo abaphuza kaningi banokudla okunempilo okuncane ngokujwayelekile (,).

isifinyezo

Ukuphuza iwayini kakhulu kungaholela ekusetshenzisweni ngokweqile kwama-kilojoule kanye nokukhuluphala okungenzeka. Ukwengeza, ukuphuza ngokweqile kungalimaza indlela umzimba wakho oshisa ngayo amandla namafutha.

Okunye okungalungile

Ukusebenzisa iwayini eliningi noma utshwala kungaba nezinkinga ngaphandle kwalezo ezihlobene nokukhuluphala okungenzeka.

Ngokuvamile, ukuphuza utshwala okusesilinganisweni akuzange kuhlotshaniswe nakho.

I-National Institute on Alcohol Abuse and Alcoholism ichaza ukuphuza okusesilinganisweni njengesiphuzo esisodwa sabesifazane kanye neziphuzo ezifika kwezimbili zabesilisa ngosuku.

Isiphuzo esisodwa sichazwa ngokuthi amagremu angu-14 otshwala, okulingana nama-ounces angu-12 (355 ml) kabhiya, ama-ounces amahlanu (5 ml) ewayini, noma ama-ounces angu-148 (1,5 ml) otshwala obuqinile ().

Ngakolunye uhlangothi, ukuphuza ngokweqile kuchazwa ngokuthi ukuphuza iziphuzo ezine noma ngaphezulu kwabesifazane neziphuzo ezinhlanu noma ngaphezulu zabesilisa ngesikhathi esisodwa izinsuku ezinhlanu noma ngaphezulu ngenyanga ().

Njengoba isibindi sidlala indima ebalulekile ekucubunguleni utshwala, ukuphuza kakhulu kungaholela ekwandeni kwamafutha ngaphakathi kwesibindi sakho futhi ekugcineni kungabangela izibazi zesibindi ezingapheli kanye nomonakalo owaziwa ngokuthi igama lika ().

Kuye kwaxhunyaniswa nengozi eyengeziwe yokuwohloka komqondo, ukucindezeleka, isifo senhliziyo, nezinhlobo ezithile zomdlavuza (,,,,).

isifinyezo

Nakuba ukuphuza utshwala ngokusesilinganisweni kungabhekwa njengokuyingozi, ukuphuza ngokweqile kungandisa ingozi yokuba nezinkinga zesibindi nezifo ezithile.

 

Iphuzu elibalulekile

Ingilazi yewayini engu-5-ounce (148 ml) inikeza cishe ama-calories angu-120. Iwayini elimnandi livame ukuba nama-calories amaningi, kuyilapho iwayini elicwebezelayo livame ukuba namancane.

Ukwengeza, iwayini linikeza amakholori athe xaxa kunobhiya abaningi abalula, kodwa ngokuvamile amakholori ambalwa kunobhiya abasindayo.

Nakuba ukuphuza ingilazi yewayini noma amabili ngezikhathi ezithile kungeke kuholele ekuzuzeni isisindo, ukudla njalo iwayini eliningi kungase kube nomthelela kulokhu kanye neminye imiphumela emibi yezempilo.

Mangaki amakhalori owashisayo uhamba ngezinyathelo eziyi-10?

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Ukuhamba njalo kunezinzuzo eziningi.Kuyindlela elula futhi engabizi kakhulu yomsebenzi womzimba. Ngaphezu kwalokho, ukuthatha izinyathelo ezanele usuku ngalunye kungazuzisa impilo yakho ngokunciphisa ingozi yokucindezeleka, ukusiza ekulawuleni isisindo, kanye nokwenza ngcono impilo yobuchopho. impilo yamathambo kanye nezinga lempilo lilonke ().

Eminyakeni yamuva nje, ukuhamba ngezinyathelo ezingu-10 ngosuku kuye kwaba izincomo ezithandwayo ezisetshenziselwa ukukhuthaza ukuvivinya umzimba okuvamile.

Kodwa kungenzeka ukuthi uyazibuza ukuthi kungani kunconyelwa izinyathelo eziyi-10 kanye nokuthi lo mhlahlandlela ungakusiza yini ukufeza izinhloso zakho zokufaneleka.

Lesi sihloko sibhekisisa izincomo zesinyathelo sansuku zonke nokuthi mangaki amakhalori owashisayo wenza izinyathelo ezingu-10.

abesifazane ababili abahamba ephasishi elinelanga

Kungani kubalulekile ukuthatha izinyathelo eziyi-10?

Kubantu abaningi, ukuhamba ngezinyathelo eziyi-10 cishe kungamamayela ayi-000 (amakhilomitha ayi-5).

Inombolo ethize ye-10 ingabangwa kwisiqubulo esisetshenziswa amakilabhu okuhamba ngezinyawo e-Japan ngasekuqaleni kwawo-000 (, ).

Ukwengeza, ucwaningo lwamanje luphinde lusekele isimangalo sokuthi ukuhamba ngezinyathelo ezingu-10 kuhle empilweni yonke ().

Ocwaningweni lwabantu abadala be-35 abanamaphuzu we-31,7 kuya ku-44,9, abahlanganyeli bathola iseluleko sokudla futhi kancane kancane bandisa izinyathelo zabo zansuku zonke baze bafinyelele ku-10 000. Ngemva kokungenelela kwezinyanga ezingu-6, i-BMI yabahlanganyeli yehle kakhulu ngo-3,7% ().

Ezinye izilinganiso zomzimba nazo zaba ngcono.

Lokho kusho ukuthi, lolu cwaningo aluzange luhlukanise imiphumela yeseluleko sokudla kulabo abahamba ngezinyawo. Ngakho-ke, akunakwenzeka ukuthi ukwehla kwe-BMI kuhambisana nokuhamba wedwa.

I-Sumumé

Ukuthatha izinyathelo ze-10 ngosuku akusona isincomo sezempilo esisemthethweni, kodwa kuboniswe ukuthi kunenzuzo yokulahlekelwa isisindo kanye nempilo yonke.

Mangaki amakhalori ashiswa izinyathelo eziyi-10?

Mhlawumbe ngokumangalisayo, akulula ukukala ukuthi mangaki amakholori owashisa ngokuthatha izinyathelo ezingu-10.

Eqinisweni, wonke umuntu cishe uyasha njalo lapho ethatha lezi zinyathelo, ngoba inani lamakholori owashisa ngokwenza umsebenzi womzimba lithintwa izici eziningi.

isisindo

Sekuyisikhathi eside kukholakala ukuthi esinye sezici eziyinhloko ezithinta inani lama-kilojoule owashisa ngesikhathi sokuzivocavoca umzimba ubude nesisindo somzimba (, ).

Ngenxa yokuthi kuthatha amandla amaningi ukuhambisa umzimba omkhulu kunokuhambisa umzimba omncane, inkolelo-mbono iwukuthi ama-calories amaningi ashiswa ngesikhathi sokunyakaza komzimba omkhulu ().

Kodwa-ke, ucwaningo olusha luphakamisa ukuthi ngemva kokulungiswa kwesisindo somzimba, inani lama-calories ashiswe ngokusebenza ngokomzimba kubantu abanesisindo somzimba esiphezulu lingase lingabi ngaphezu kwakho konke ().

Ngakho-ke, ucwaningo olwengeziwe luyadingeka ukuze kutholakale ukuthi isisindo sithinta kanjani inani lama-calories ashiswe ngezigaba.

Ijubane nendawo

Ezinye izici zingathinta ukuthi mangaki amakholori owashisayo uthatha izinyathelo ezingu-10 nokuthi hlobo luni lwendawo.

Isibonelo, uma uhamba ngokushesha ukhuphuka ngesivinini esingamamayela angu-5 (amakhilomitha angu-8) ngehora, ungashisa amakhalori angaphezu kwangu-7 ngomzuzu.

Ngakolunye uhlangothi, uma uhamba ngokukhululeka wehle ngesivinini esingamamayela angu-3 ukuya kwangu-4 (amakhilomitha angu-5 kuya ku-6) ngehora, ungashisa phakathi kwama-calories angu-3,5 no-7 ngomzuzu ().

Ucwaningo lwentsha yabantu abadala lwathola ukuthi ukuhamba amagxathu angu-10000 ngesivinini esingamakhilomitha angu-6 ngehora kungashisa ngokwesilinganiso amakholori angu-153 ngaphezu kokuhamba ibanga elifanayo ngamakhilomitha angu-3 ngehora ().

Izakhi zofuzo

Isici esivame ukunganakwa esinomthelela enanini lamakholori owashisayo izakhi zofuzo (,, , ).

Olunye ucwaningo lwalinganisa ama-calories ashiswe ngesikhathi sokusebenza ngokomzimba ngamapheya angu-8 wamawele emasontweni angu-2 futhi lwaphetha ngokuthi umehluko wezakhi zofuzo ubangele u-72% wokwehluka kwamakholori ashiswa ngesikhathi sokusebenza ngokomzimba ekuphileni kwansuku zonke ().

Ukwengeza, ucwaningo lwamagundane lwathola ukuthi abagijimi abasebenzayo, abanamandla aphezulu badlulisela ukushisa okwengeziwe emisipha yabo ngesikhathi sokusebenza ngokomzimba, okuholela, uma kuqhathaniswa nabagijimi abancane abangasebenzi ().

Noma kunjalo, olunye ucwaningo ngalesi sihloko luludala, futhi ucwaningo lwakamuva luyadingeka ukuze kuqondwe ukuthi ufuzo lulithinta kanjani inani lamakholori owashisayo.

bechaza

Inani lamakholori owashisayo uthatha izinyathelo ezingu-10 kungenzeka lithintwe izinto ezifana nesisindo, izakhi zofuzo, ijubane, kanye nendawo ohamba kuyo.

Ungalinganisa kanjani ama-calories ashisiwe

Enye yezindlela ezinhle kakhulu zokubala ukuthi mangaki amakholori owashisayo ngokuthatha izinyathelo ezingu-10 ukusebenzisa isibalo esicabangela owakho:

  • poids
  • umfutho wokuzivocavoca
  • isikhathi sokuzivocavoca

Isibalo esilula esicubungula lezi zici ongazisebenzisa ukubala amakhalori akho ashisiwe ngenkathi uhamba - kanye nokunye ukuzivocavoca - ngu ():

  • amakhalori ashiswe ngomzuzu = 0,0175 x i-metabolic equivalent of task (MET) x isisindo ngamakhilogremu

Ukuze usebenzise lesi sibalo uzodinga:

1. Thola i-MET yomsebenzi wakho

I-MET imele. I-MET imele izinga oshisa ngalo ama-calories ngenkathi usenza umsebenzi othile womzimba. Imisebenzi ehlukene emazingeni ahlukene inokulingana kwayo kwe-MET ().

Uhlu lokulingana okusekelwe ebufakazini be-MET lungatholakala ().

Ngokuhamba ngezinyawo, isilinganiso esilinganayo se-MET sisuka ku-2,0 siye ku-10,0 kuye ngesivinini nendawo ().

2. Bala isisindo sakho ngamakhilogremu

Uma ujwayele ukubala isisindo sakho ngamaphawundi, kulula ukuguqula inombolo yakho ibe ngamakhilogremu.

  • isisindo ngamakhilogremu / 2,2 = isisindo ngamakhilogremu

3. Qaphela inani lemizuzu yezinyathelo eziyi-10

Njengoba lesi sibalo sibala amakhalori ashiswe ngeminithi, udinga ukuphindaphinda umphumela ngenani eliphelele lamaminithi okuthathile ukuze uqedele izinyathelo ezingu-10 ukuze unqume inani eliphelele lamakholori owashisile.

Isibonelo, uma kukuthathe amahora angu-1,5 (amaminithi angu-90) ukuhamba izinyathelo ezingu-10, isibalo sakho sokugcina singabukeka kanje:

  • amakhalori ashisiwe = 0,0175 x MET x isisindo ngamakhilogremu x 90 (amaminithi)

4. Xhuma idatha yakho kuzibalo.

Uma usunqume i-MET yakho, isisindo sakho ngamakhilogremu, kanye nengqikithi yenani lamaminithi okuthathile ukuze uhambe izinyathelo ezingu-10, ungakwazi ukuxhuma idatha yakho kuzibalo bese uqedela isilinganiso sakho.

Nazi ezinye izibonelo zokuthi amakhalori owashisayo angahluka kanjani kuye ngesisindo somzimba kanye nokuqina kwesinyathelo. Kulezi zibonelo, kucatshangwa ukuthi umuntu ngamunye uhambe ihora elingu-1 (imizuzu engama-60) kungakhathaliseki ukuthi ijubane lingakanani.

2,0 mph
(3,2 km/h) /
2,8 MET		3,0 mph
(4,8 km/h) /
4.3 MET		4,0 mph
(6,4 km/h) /
5,0 MET		5,0 mph
(8 km/h) /
8.3 MET
Izincwadi ze-130
(59kg)		Ama-calories angu-173Ama-calories angu-266Ama-calories angu-309Ama-calories angu-514
Izincwadi ze-160
(73kg)		Ama-calories angu-214Ama-calories angu-329Ama-calories angu-383Ama-calories angu-636
Izincwadi ze-190
(86kg)		Ama-calories angu-253Ama-calories angu-388Ama-calories angu-451Ama-calories angu-749
Izincwadi ze-220
(100kg)		Ama-calories angu-294Ama-calories angu-451Ama-calories angu-525Ama-calories angu-872

bechaza

Ungakwazi ukulinganisa kalula ukuthi mangaki amakholori owashisayo ngokuthatha izinyathelo ezingu-10 nge-equation elula ecabangela isisindo sakho, isivinini sokuhamba kanye nokuqina, kanye nesikhathi esikuthathe ukuthi ungenzi 000.

Ingabe Izinyathelo Ezingu-10 Zizokusiza Ufinyelele Izinjongo Zakho Zokufaneleka?

Sekukonke, ukuthatha izinyathelo ze-10 ngosuku kubonakala kuyindlela yokuthuthukisa impilo nokuphila kahle.

Ukucwaninga ngezinhlelo zokuhamba kubonisa ukuthi kuwukuzivocavoca okuphephile futhi okuphumelelayo okungasiza ekunciphiseni isisindo futhi kuthuthukise impilo yonke (,,,,,).

Nokho, ukuhamba ngezinyathelo ezingu-10 000 ngosuku kungase kungafaneleki kuwo wonke umuntu, isibonelo ngenxa yokuntuleka kwesikhathi noma izinkinga ezihlangene. Lokho kusho ukuthi, ngisho nokuhamba ngezinyathelo ezingaphansi kwe-10 ngosuku kuye kwaboniswa kunezinzuzo (,,,,).

Ucwaningo olwenziwa kwabesifazane lwathola ukuthi uhlelo lokuhamba lwamasonto angu-12 lapho ababambiqhaza bahamba khona imizuzu engu-50 kuya kwengu-70 izinsuku ezingu-3 ngesonto lungathuthukisa izimpawu zegazi zokungazweli kwe-insulin ().

Izincomo zamanje ziphakamisa ukuhamba okungenani imizuzu engama-30 okungenani izinsuku ezi-5 ngeviki. Ukuthatha izinyathelo ezingu-10 ngosuku kuyindlela eyodwa yokufinyelela lo mgomo (, ).

bechaza

Ukuthatha izinyathelo ezingu-10 ngosuku kungakusiza ukuthi uhlangabezane nezincomo zakho zomsebenzi womzimba wangeviki. Nokho, ukuthatha izinyathelo ezimbalwa usuku ngalunye kunenzuzo nakakhulu empilweni yakho kunokungazithathi nhlobo.

Iningi

Ukuthatha izinyathelo ezingu-10 ngosuku kungakusiza uthole amaminithi angu-000 anconyiwe okungenani izinsuku ezingu-30 ngeviki.

Noma kunjalo, ukuthatha izinyathelo ezingu-10 ngosuku kungase kungabi ngokoqobo kuwo wonke umuntu. Futhi, izinyathelo ezimbalwa zingathuthukisa impilo yakho.

Inani lamakholori owashisa ngokuthatha izinyathelo ezingu-10000 liyahlukahluka kumuntu nomuntu - futhi ngisho nosuku nosuku - ngenxa yokuthi izici ezifana nesisindo somzimba, ufuzo kanye nesivinini sokuhamba kungase kwenyuse noma kwehlise inani lamakholori ashisiwe.

Ukuze ulinganisele ukuthi mangaki amakholori owashile, sebenzisa isibalo esicabangela isisindo somzimba wakho, ukushuba kohambo, nesikhathi okuthathile ukuze uqedele izinyathelo ezingu-10000.

Sekukonke, ukuhamba okuvamile kungaletha - kungakhathaliseki ukuthi uthatha izinyathelo ezingu-10 noma ngaphansi.

Mangaki ama-calories ku-hot dog

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Imidlalo ye-baseball Kuma-barbecues angemuva kwendlu, ama-hot dogs ayinto yakudala yemenyu yasehlobo. I-flavour yawo emnandi kanye nezinketho ezingapheli zama-toppings ziqinisekile ukuthi zizokwanelisa ngisho nabadlayo. Ngaphezu kwalokho, ziyasebenza, zithengeka futhi kulula ukuzilungiselela.

Kungakhathaliseki ukuthi udla ama-hot dog njalo noma uwagcinela izikhathi ezikhethekile, ungase uzibuze ukuthi mangaki ama-calories eziwanikezayo.

Lesi sihloko sihlola okuqukethwe kwekhalori ye-hot dogs, okuhlanganisa ama-calories engeziwe asuka ku-bun nama-condiments akho owathandayo.

Ama-hot dog ayisithupha etafuleni elizungezwe ama-condiments

Umlando omfishane

Izinja ezishisayo - ezibizwa nangokuthi ama-frankfurters - ziwuhlobo lwesoseji eladabuka eFrankfurt, eJalimane ngekhulu le-13. Kamuva zaduma njengokudla kwasemgwaqweni eNew York ngeminyaka yawo-1800.

Namuhla, izinja ezishisayo zivame ukubhekwa njenge-quintessentially American naphezu kwefa lazo laseJalimane.

Izinja ezishisayo ekuqaleni zazenziwe ngokuphelele ngengulube, kodwa izinguqulo eziningi zesimanje ziqukethe inhlanganisela yengulube nenyama yenkomo. Ukwehlisa intengo, inkukhu ne-turkey nazo zingafakwa.

Sekushiwo lokho, ezinye izinhlobo zisazenza zonke izinguqulo zenyama yengulube ngisho nazo zonke zenyama yenkomo.

Izinja ezishisayo ziphakelwa ngokwesiko ngebhani elisikwe kancane futhi zidliwa nje noma zigcwaliswe ngezinongo ezifana nesinaphi, isoso, nokugqugquzelwa.

I-Sumumé

Ngokwesiko, ama-hot dog ayenziwa ngengulube kuphela. Namuhla ngokuvamile zihlanganisa ingulube nenyama yenkomo futhi ngezinye izikhathi inkukhu ne-turkey. Zivamise ukuphakelwa ngebhani futhi zigcwaliswe ngama-condiments.

Inani lokuqukethwe kwekhalori liyahlukahluka

I-hot dog enosayizi ojwayelekile inikeza amakholori angaba ngu-150, kodwa inani eliqondile liyahlukahluka kuye ngobukhulu besoseji, uhlobo, kanye nokwengezwa kwezinye izithako.

Ngezansi okuqukethwe kwekhalori kweminye imikhiqizo edumile yesitayela sakudala sama-hot dogs (,,,,):

  • I-Ball Park (49 amagremu): Ama-calories angu-160
  • IsiHebheru Sesizwe (49 grams): Ama-calories angu-150
  • Ipulazi laseHillshire (76 amagremu): Ama-calories angu-240
  • Udumo lukaNathan (47 amagremu): Ama-calories angu-150
  • Imeya ye-Oscar (45 amagremu): Ama-calories angu-148

Imikhiqizo eminingi inezinhlobo ezimbalwa ongakhetha kuzo ezinokuqukethwe kwekhalori ehlukahlukene.

Izinguqulo ezinamakhalori aphezulu, njengezinja ezishisayo noma ezishisayo, noma lezo eziqukethe okunekhalori ephezulu njengoshizi noma ezinganikeza amakhalori angafika kwangu-300 ngayinye. Ngakolunye uhlangothi, ezinye izinhlobo ezinamafutha aphansi noma ezingenawo amafutha zingaqukatha amakholori angu-100 ambalwa.

Uma udla i-hot dog yakho ngebhani, engeza amakhalori angu-100 kuya kwangu-150 engqikithini yokuqukethwe kwekhalori (, ).

I-Sumumé

Inja eshisayo emaphakathi inikeza amakholori angaba ngu-150, kodwa lokhu kuyahlukahluka kuye ngezinhlobonhlobo. Izinhlobo ezinamafutha aphansi noma ezingenawo amafutha zinikeza amakholori ambalwa afinyelela kwangu-100, kuyilapho izinhlobo ezinkulu noma lezo ezinezithako ezengeziwe zinamanye amaningi.

Ama-condiments nama-toppings engeza ama-calories engeziwe

Abantu abaningi bathanda ama-hot dog ngaphandle kokugcotshwa, kodwa uma uthanda ukunqwabelanisa okwengeziwe, qiniseka ukuthi uyazicabangela esibalweni sakho sekhalori esiphelele.

Lokhu kungaba okukhohlisayo, ngoba izinketho zokuqopha azinamkhawulo.

Ama-hot dog amabili adume kakhulu yisinaphi nesoso, ngayinye ihlinzeka ngamakholori angaba ngu-10 kuya kwangu-20 isipuni ngasinye (amagremu angu-16) (, ).

Ezinye izithasiselo ezivamile zihlanganisa okumuncu okumuncu, okunikeza ama-calories angu-20 isipuni (amagremu angu-15), kanye ne-sauerkraut, enamakholori angu-3 kuphela ekusetshenzisweni okufanayo (,).

Izithako zekhalori eziphakeme zihlanganisa upelepele, ushizi, ubhekeni, i-coleslaw, i-gravy, no-anyanisi othosiwe - konke okungangeza ama-calories angeziwe angama-300 ngayinye kuye ngosayizi wokuphakelwa (, , ).

I-Sumumé

Kuye ngama-toppings owakhethayo, ungakwazi ukwengeza ama-calories engeziwe angu-10 kuya kwangu-300 ku-hot dog evamile, ngaphandle kwebhani, ngokuvamile elingamakhalori angu-100 kuya kwangu-150.

Ingabe kufanele udle ama-hot dog?

Izinja ezishisayo ziyisiko elimnandi, elingathandeki kubantu abaningi, kodwa akuzona ukukhetha okunomsoco kakhulu.

Acutshungulwa kakhulu futhi ngokuvamile aqukethe amanani aphezulu wamafutha agcwele kanye nemisoco abantu abaningi okudingeka bayinciphise.

Ukwengeza, izinhlobo eziningi zenziwa ngemikhiqizo yenyama yekhwalithi ephansi kanye nezilwane futhi iqukethe izinto eziningi zokulondolozwa, izithasiselo, ukunambitheka kokwenziwa kanye nemibala ().

Ukudla okuvame ukuhambisana nama-hot dog - njengesinkwa nama-condiments - kuvame ukucutshungulwa kakhulu futhi.

Ucwaningo oluningi lubonisa ukuthi ukudla okunezinja ezishisayo njengalezi kungase kwandise ingozi yesifo esingamahlalakhona, kuhlanganise nesifo senhliziyo nezinhlobo ezithile zomdlavuza (, , ).

Ungenza ukudla kwakho kube nempilo kancane ngokukhetha inja eshisayo eyenziwe ngenyama yekhwalithi ephezulu futhi ukhethe izinhlangothi ezinomsoco, njengebhani.

Sekushiwo lokho, akukho lutho olungalungile ngokuzitika nge-hot dog ngezikhathi ezithile uma ukujabulele.

Khumbula ukwakha isisekelo sokudla kwakho ekudleni okuphelele, okugaywe kancane, njengezithelo, imifino, okusanhlamvu, okusanhlamvu, okusanhlamvu, amaprotheni angenalutho, amantongomane kanye nembewu.

I-Sumumé

Izinja ezishisayo zicutshungulwa kakhulu futhi ngokuvamile zenziwe ngenyama yezinga eliphansi. Futhi ziphezulu ku-sodium futhi ngokuvamile ziqukethe izinto eziningi zokulondolozwa kanye nezithasiselo. Sebenzisa ukulinganisela lapho wengeza ama-hot dog ekudleni kwakho.

Iningi

Isuka eJalimane, ama-hot dogs awuhlobo lwamasoseji asukela emakhulwini eminyaka edlule.

Zaduma e-United States ngawo-1800 futhi zihlala ziyisiko lasehlobo namuhla.

Inani lama-calories kuma-hot dogs liyahlukahluka kuye ngosayizi wokuphakelwa kanye nokufakwa phezulu. Sekushiwo lokho, inja eshisayo evamile enebhanisi, lwesinaphi, nesoso iqukethe amakholori acishe abe ngu-250 kuya kwangu-300.

Nakuba ama-hot dogs enambitheka, acutshungulwa kakhulu hhayi ukudla okunomsoco kakhulu. Uma uzijabulela, zijwayeze ukulinganisela futhi ukhumbule ukufaka eziningi zazo ekudleni kwakho isikhathi esiningi.

I-Calorie Diet engu-3000: Izinzuzo, Ukuzuza Kwesisindo kanye Nohlelo Lokudla

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Ukudla okunama-calories angu-3000 ibhekwa njengejwayelekile futhi ihlangabezana nezidingo zokudla okunomsoco zabantu abaningi.

Nokho, kuye ngezinga lomsebenzi wakho, usayizi womzimba, nemigomo, ungase udinge okwengeziwe.

Lesi sihloko sihlanganisa konke odinga ukukwazi mayelana nokudla okunama-kilojoule angu-3000, okuhlanganisa nezizathu zokulandela okukodwa, ukudla okufanele ukudle futhi ukhawule, kanye nohlelo lokudla oluyisampula.

Insizwa ilungisa ukudla ekhishini

Ubani okufanele alandele ukudla okunamakhalori angu-3?

Usekelwe ezintweni ezimbalwa, okuhlanganisa:

  • Ucansi. Abesifazane ngokuvamile bashisa ama-calories ambalwa ngo-5-10% lapho bephumule kunamadoda anosayizi ofanayo ().
  • Ubudala. Inani lamakholori owashisayo lapho uphumule liyancipha ngeminyaka yobudala ().
  • Usayizi. Uma umkhulu, ama-calories amaningi owadingayo ukuze ulondoloze isisindo sakho.
  • Umsebenzi. Ukuzivocavoca kanye nemisebenzi efana nengadi nokugedla kukhuphula izidingo zamakhalori ().

Izidingo zekhalori zansuku zonke zisukela ku-1 kuya ku-600 kilojoule ngosuku kwabesifazane abadala kanye nama-calories angu-2 kuya ku-400 kwabesilisa abadala, nezigaba eziphansi zabantu abangazivivinyi kanye nebanga eliphezulu labantu abakhuthele ().

Lezi zilinganiso zisekelwe ezilinganisweni kusetshenziswa ubude obumaphakathi nesisindo esinempilo sabesifazane nabesilisa abadala. Owesifazane oyisithenjwa ngu-5'4" (163 cm) futhi unesisindo esingamakhilogremu angu-126 (57,3 kg), kanti indoda eyireferensi ingu-5'10" (178 cm) futhi inesisindo esingamaphawundi angu-154 (70 kg).

Ngokuya ngosayizi wakho kanye nezinga lomsebenzi, ungase udinge ama-calories angu-3 noma ngaphezulu ngosuku ukuze ulondoloze isisindo somzimba wakho.

Nakuba abasubathi ngokuvamile benezidingo ze-caloric eziphakeme kunomphakathi jikelele, abantu abanemisebenzi enzima ngokomzimba, njengabasebenzi basemapulazini nabasebenzi bokwakha, bangase badinge inani elikhulu lamakholori ukuze balondoloze isisindo sabo.

Ngokuphambene, uma uzivocavoca ngokusesilinganisweni izinsuku ezimbalwa ngeviki unomsebenzi omncane phakathi nendawo, cishe awuwadingi amakhalori amaningi kangako, ngoba ushisa amakhalori ambalwa kakhulu kunabantu abaningi. ungacabangi ukuthi (, , )

bechaza

Izinto ezinjengobulili, ubudala, ubude kanye nezinga lomsebenzi zinquma ukuthi kufanele yini ulandele ukudla okunamakhalori angu-3000.

Ingakusiza ukuthi ukhuluphale

Nakuba abantu abaningi behlose ukwehlisa isisindo, abanye bahlose ukusizuza.

Ukunyuka kwesisindo kwenzeka uma udla ama-calories amaningi kunalawo owashisa usuku ngalunye. Kuya ngezinga lomsebenzi wakho kanye nosayizi wakho, Ama-calories angu-3000 ingase ibe phezulu kunezidingo zakho zamanje zekhalori, ikwenze ukhuluphale ().

Kungani Ungase Ufune Ukwehlisa Isisindo

Kunezizathu eziningi zokufuna ukukhuluphala.

Uma ubhekwa njengesisindo esingaphansi kwesisindo somzimba wakho ngokusekelwe kunkomba yesisindo somzimba wakho (BMI), uchwepheshe wakho wezokunakekelwa kwezempilo noma udokotela wezokudla angancoma ukuthi ukhuluphale.

Kungenjalo, uma ungumsubathi, ungase ufune ukukhuluphala - ngendlela efanele ngesimo sesisindo somzimba - ukuze wenze kangcono emdlalweni wakho.

Ngokufanayo, uma u-powerlifting noma u-powerlifting, ungase ufune ukukhuluphala ukuze ukhulise usayizi wemisipha namandla.

Kwezinye izimo, ungase ube nenkinga yezempilo ekhulisa izidingo zakho zekhalori, njengomdlavuza noma ukutheleleka, noma uyalulama ekuhlinzweni okukhulu (, ).

Izinga eliphephile lokuzuza isisindo

Nakuba izifundo ngale ndaba ziyivelakancane, izinga elamukelekayo lokuzuza isisindo lingamaphawundi angu-0,5 kuya kwangu-2 (0,2 kuya ku-0,9 kg) ngeviki ().

Nokho, kubantu abangondleki kahle kakhulu, isisindo somzimba sifinyelele cishe ngamakhilogremu amabili ngesonto siye safezwa ngendlela ephephile ().

Ukukhula ngokushesha kwesisindo kungaholela emiphumeleni engathandeki engathandeki, njengokuqunjelwa, ukucindezeleka kwesisu, nokugcinwa koketshezi. Uma ungumdlali, le miphumela engemihle ingase ilimaze ukusebenza kwakho ngokuthinta kabi ukusebenzisa kwakho noma imikhuba ().

Ukwengeza, ukuzuza kwesisindo esisheshayo kungakhuphula amazinga e-triglyceride, okungase kwandise ingozi yesifo senhliziyo (, ).

kuncike ekutheni mangaki amakholori owadingayo ukuze ulondoloze isisindo sakho.

Uma ugcina isisindo sakho, uzokhuluphala ngokushesha kakhulu ekudleni okunama-calories angu-3000 kunomuntu ogcina isisindo sakhe kuma-calories angu-2500 ngosuku.

Isibonelo, ucwaningo lwamasonto angu-8 lubonise ukuthi lapho abantu abangu-25 abanempilo enhle bedla ama-calories angu-950 ngaphezu kwekhalori yabo edingekayo ukuze balondoloze isisindo sabo, bathola isilinganiso samakhilogremu angu-11,7 (5,3 kg) - 7,7. 3,5 pounds (XNUMX kg), kuhlanganise namafutha. ().

Uma laba bahlanganyeli abafanayo bedle kuphela ama-calories angu-500 ngaphezu kwezidingo zabo zekhalori ngesikhathi esifanayo, kungenzeka ukuthi babe nesisindo esincane kakhulu.

bechaza

Kwabanye abantu, ama-calories angu-3 angakusiza uzuze isisindo. Izinga elamukelekayo neliphephile lokuzuza isisindo lingamakhilogremu angu-000 kuya kwangu-0,5 (2 kuya ku-0,2 kg) ngesonto.

Ungakulandela kanjani ukudla okunempilo kwekhalori ye-3000

Amakhalori ekudleni kwakho avela kokuthathu: ama-carbohydrate, amafutha namaprotheni.

Amaprotheni nama-carbohydrate kunikeza amakholori amane ngegremu ngalinye, uma kuqhathaniswa nesishiyagalolunye kumafutha.

I-Acceptable Macronutrient Distribution Ranges (AMDR) eyasungulwa yi-Institute of Medicine ye-National Academies incoma ukuthi abantu bathole ():

  • Amaphesenti angama-45 kuye kwangama-65 amakhalori awo avela kuma-carbohydrate
  • Ama-kilojoule angama-20 kuye kwangama-35% avela emafutheni
  • I-10 kuya ku-35% yamakholori abo avela kumaprotheni

Ithebula elingezansi lisebenzisa la maphesenti ekudleni okunama-calories angu-3000:

Ama-calories3.000
Ama-carbohydrate338-488 amagremu
amafutha67 kuya ku-117 amagremu
Amaprotheni75-263 amagremu

Uma kuhlanganiswe nokuqeqeshwa kokumelana, ukuthathwa kwamaprotheni ekugcineni okuphezulu kwe-AMDR kuye kwaboniswa ukunciphisa ukuzuza kwamafutha omzimba kusuka ekutholeni i-caloric ngokweqile nokwandisa imisipha yemisipha (, , ).

Ukuqeqeshwa kokumelana kungase kukhuthaze ukuzuza kwamafutha esikhundleni sokudla okunekhalori ephezulu ().

Yidla amaprotheni azungeze ukusebenza kwakho, kanye nokuhlukanisa ngokulinganayo usuku lonke ukuze uthuthukise ukululama nokukhula kwemisipha (, ).

bechaza

Ukudla amaprotheni aphezulu kuhlanganiswe nokuqeqeshwa kokungazweli kungasiza ekuthuthukiseni ukwakheka komzimba wakho.

Ukudla Okufanele Ukudle, Ukudla Okumele Ukugweme

Ukusebenzisa ama-calories angu-3000 ngosuku ekudleni okuphelele, okungacutshungulwanga noma okucutshungulwe kancane, njengezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo kanye namaprotheni angenalutho, kungaba nzima.

Lokhu kungenxa yokuthi lokhu kudla kuqukethe imisoco eminingi kodwa ama-calories ambalwa uma kuqhathaniswa, okukuphoqa ukuthi udle umthamo omkhulu wokudla.

Ngokuphambene, kungaba lula ukudla ama-calories angu-3000 XNUMX ekudleni okucolisisiwe okugayiwe kakhulu, okufana nobhekeni, ama-chips, uswidi, amakhukhi, okusanhlamvu okunoshukela, neziphuzo ezinoshukela, ngoba zimnandi kakhulu futhi zigcwele ama-kilojoule.

Nokho ngenxa yokuthi lokhu kudla okungenamsoco akunazo izakhamzimba ezibalulekile, kubalulekile ukuthi uthole ama-calories akho amaningi ekudleni okuphelele okunomsoco, okuhlanganisa:

  • Amaprotheni emvelaphi yezilwane: i-salmon, inkukhu, i-turkey, i-bison, amaqanda aphelele, nokusikeka kwenkomo yenkomo, njenge-flank noma i-sirloin
  • Amaprotheni asekelwe ezitshalweni: tofu, edamame, tempeh, uphizi kanye chickpeas
  • Okusanhlamvu: i-oats, ilayisi, izinkwa, i-pastas kanye ne-quinoa
  • I-Milkman: , i-cottage shizi, i-kefir ne-yogurt yesiGreki.
  • Amafutha namafutha: ama-alimondi, ama-walnuts, i-flaxseed, amafutha omnqumo nama-nut butters afana ne-peanut yemvelo noma ibhotela le-alimondi
  • Izithelo: ukwatapheya, amajikijolo, ama-apula, ubhanana, amapheya, amawolintshi, amagilebhisi, njll.
  • Imifino: u-squash, ubhatata, uphizi, i-kale, upelepele, i-zucchini, i-broccoli, utamatisi, ukholifulawa, njll.

Ukwengeza, izimpushana zamaprotheni, okuhlanganisa iwhey, i-casein, nezimpushana ezisekelwe esitshalweni njengerayisi, isoya, noma uphizi, zingangezwa kuma-smoothie ukuze uthole ukudla okulula okunomsoco kanye nekhalori.

Okokugcina, okuvamise ukuhlinzeka ngamakhalori angu-1 ngokuphakelwa ngakunye, kuyindlela elula, kodwa kungcono ukuhlangabezana nekhalori yakho nezidingo zomsoco ngokudla kuqala.

Ukudla okucutshunguliwe kakhulu, okungenamsoco ukuze kugwenywe noma kukhawulelwe ukudla okunama-calories angu-3000 kufaka phakathi:

  • Ukudla okuthosiwe: Amafrimu, izindandatho zika-anyanisi, ama-donuts, amapheshana enkukhu, izinti zikashizi, njll.
  • Ukudla okusheshayo: ama-taco, ama-hamburgers, ama-pizza, ama-hot dog, njll.
  • Ukudla okunoshukela neziphuzo: i-soda, uswidi, iziphuzo zezemidlalo, izinto ezibhakiwe ezinoshukela, itiye elinoshukela, u-ayisikhilimu, iziphuzo zekhofi ezinoshukela, njll.
  • Ama-carbohydrate alula: amakhukhi, ama-chips, okusanhlamvu okushukela, amakhekhe, njll.

Uma iningi lokudla kwakho liqukethe ukudla okugcwele izakhamzimba, ungajabulela ukudla okuthandayo ngokulinganisela.

bechaza

Qiniseka ukuthi ama-calories akho amaningi avela ekudleni okugaywe kancane, okuminyene kwezakhi zomzimba futhi ubeke uswidi nokudla okungenamsoco ukuze uthole ukwelashwa ngezikhathi ezithile.

Imenyu yesibonelo

Yilokhu okungabukeka kanjani izinsuku ezi-5 ekudleni kwekhalori ye-3000.

UMsombuluko

  • Ukudla kwasekuseni: 1 inkomishi (80 grams) oats nenkomishi engu-1 (240 ml) yobisi noma ubhanana osikiwe o-1 nezipuni ezimbili (2 amagremu) ibhotela lamantongomane
  • Ukudla okulula: i-trail mix eyenziwe nenkomishi engu-1 (amagremu angu-80) okusanhlamvu okomile, 1/4 inkomishi (amagremu angu-30) igranola, 1/4 indebe (34 amagremu) izithelo ezomisiwe namantongomane angu-20
  • Isidlo sasemini: 1 inkomishi (amagremu angu-100) ispaghetti esinezinkomishi ezingu-3/4 (183 amagremu) utamatisi sauce nama-ounces angu-4 (112 amagremu) ephekiwe yenkomo, kanye ne-breadstick ephakathi nebhotela elingu-1 (amagremu angu-1)
  • Ukudla okulula: 1 inkomishi (226 amagremu) cottage shizi kanye 1/2 inkomishi (70 amagremu) blueberries
  • Isidlo sakusihlwa: Ama-ounces angu-4 (amagremu angu-110) i-salmon, inkomishi engu-1 (amagremu angu-100) irayisi elinsundu kanye nemikhonto ye-asparagus engu-5

Ngo-Mardi

  • Ukudla kwasekuseni: i-smoothie eyenziwe ngezinkomishi ezimbili (2 ml) yobisi noma ubisi lwemifino, 480 inkomishi (1 amagremu) iyogathi, 227 inkomishi (1 amagremu) amajikijolo aluhlaza kanye nezipuni ezimbili (140 amagremu) ibhotela le-alimondi
  • Ukudla okulula: Ibha yegranola engu-1, ucezu lwesithelo olu-1 nezingcezu ezi-2 zikashizi wezintambo
  • Isidlo sasemini: Isemishi elincane lama-intshi angu-12 elinenyama, ushizi nemifino elinama-ounces angu-3 (85 amagremu) izaqathi zezingane, izipuni ezingu-2 (amagremu angu-28) nezingcezu zama-apula eceleni
  • Ukudla okulula: 1 inkomishi ye-whey protein powder exutshwe enkomishini engu-1 (240 ml) yobisi noma ubisi olusekelwe esitshalweni
  • Isidlo sakusihlwa: Ama-ounces angu-4 (113 amagremu) i-sirloin steak, izambane elibhakiwe eliphakathi nendawo (amagremu angu-1) nesipuni esingu-173 (amagremu angu-1) ibhotela kanye nenkomishi engu-14 (amagremu angu-1) i-broccoli

ULwesithathu

  • Ukudla kwasekuseni: Ama-waffles kakolweni ama-3 anezipuni ezi-2 (33 amagremu) ibhotela lamantongomane, iwolintshi elingu-1 nezinkomishi ezi-2 (480 ml) ubisi noma ubisi olusekelwe ezitshalweni
  • Ukudla okulula: Ibha ye-granola esekelwe kumantongomane angu-1 kanye ne-alimondi engu-1 (28 amagremu) ama-alimondi
  • Isidlo sasemini: Ama-ounces angu-90 (amagremu angu-6) 170% ibhega ethambile ebhanini likakolweni lonke nocezu olulodwa lukatamatisi neqabunga le-ulethisi, kanye nezinkomishi ezingu-1 1/1 (amagremu angu-2) wendlu okuphekwe ngamafutha omnqumo
  • Ukudla okulula: 1 inkomishi (227 amagremu) iyogathi yesiGreki kanye nenkomishi engu-1 (amagremu angu-140) ama-strawberries
  • Isidlo sakusihlwa: Ama-ounces angu-4 (112 amagremu) isifuba senkukhu, 1/2 inkomishi (84 amagremu) iquinoa kanye nezinkomishi ezingu-1 1/3 (85 amagremu) uphizi weqhwa

ULwesine

  • Ukudla kwasekuseni: I-omelet yamaqanda ama-3 no-anyanisi osikiwe, upelepele obomvu noluhlaza kanye nenkomishi engu-1/4 (28 amagremu) ushizi ogayiwe ngezinkomishi ezi-2 (480 ml) ubisi noma ubisi olusekelwe esitshalweni ukuze uphuze.
  • Ukudla okulula: 2 wezipuni (33 amagremu) ibhotela lamantongomane kanye nobhanana ongu-1 kucezu olu-1 lwesinkwa sikakolweni
  • Isidlo sasemini: Ama-ounces angu-8 (226 amagremu) izibopho ze-tilapia, 1/4 inkomishi (32 amagremu) ama-lentile kanye nesaladi egcwele 1/4 indebe (30 amagremu) ama-walnuts
  • Ukudla okulula: Izingcezu eziqinile ezi-2 esaladini elixubile eliluhlaza
  • Isidlo sakusihlwa: i-turkey i-turkey eyenziwe ngama-ounces angu-4 (amagremu angu-114) isifuba se-turkey, u-anyanisi oqoshiwe, u-garlic, isilimo esidliwayo esinamagatsha anamanzi nopelepele omnandi, 1/2 indebe (123 amagremu) utamatisi oqoshiwe kanye ne-1/2 indebe (120 amagremu) ubhontshisi we-cannellini, ugcwele 1/4 indebe (28 amagremu) ushizi ogayiwe. Engeza i-oregano, amaqabunga e-bay, i-chili powder kanye ne-cumin ukunambitha.

ULwesihlanu

  • Ukudla kwasekuseni: Amaqanda ama-3 aphelele, i-apula eli-1 kanye nenkomishi engu-1 (amagremu angu-80) we-oatmeal eyenziwe ngenkomishi engu-1 (240 ml) yobisi noma ubisi olusekelwe ezitshalweni.
  • Ukudla okulula: 1 inkomishi (226 amagremu) iyogathi engenalutho ne-1/4 indebe (30 amagremu) i-granola kanye ne-1/2 indebe (70 amagremu)
  • Isidlo sasemini: 168 amagremu (6 ounces) isifuba senkukhu, 1 ubhatata ophakathi nendawo (151 amagremu), 3/4 inkomishi (85 amagremu) ubhontshisi obuluhlaza kanye 1 ounce (28 amagremu) walnuts
  • Ukudla okulula: 1/2 indebe (130 amagremu) ama-chickpeas phezu kwemifino
  • Isidlo sakusihlwa: isitsha se-burrito esinama-ounces angu-6 (amagremu angu-170) i-sirloin steak, 1/2 indebe (130 amagremu) ubhontshisi omnyama, 1/2 inkomishi (90 amagremu) irayisi elinsundu, 1 inkomishi (35 amagremu) ulethisi osikiwe nesipinashi, nezipuni ezimbili ( 2 amagremu) usawoti

bechaza

Le menyu yesampula yama-calories angu-3, yezinsuku ezi-000 ihlanganisa izinhlobonhlobo zokudla okunomsoco, okufana namaprotheni angenalutho, amafutha anempilo, izithelo, nemifino.

Iningi

Kuye ngezici ezimbalwa, okuhlanganisa izinga lomsebenzi wakho nosayizi womzimba, ukudla okunamakhalori angu-3 kungakusiza ulondoloze noma ukhuluphale.

Ukudla okuphelele, okungacutshunguliwe noma okugaywe kancane, njengezithelo, imifino, okusanhlamvu, amafutha anempilo, namaphrotheni angenawo amandla, kufanele kwakheke iningi - uma kungekona konke - ekudleni kwakho.

Ngakolunye uhlangothi, ukudla okugayiwe kakhulu okucolisisiwe njengobhekeni, ama-chips, uswidi, amakhukhi, namacereal anoshukela kufanele kulinganiselwe.

I-Calorie Diet engu-1: Uhlu Lokudla, Uhlelo Lokudla, nokunye

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Ukuze ulahlekelwe isisindo, kuyadingeka ukudala ukushoda kwekhalori ngokudla kancane noma ukwandisa umsebenzi womzimba.

Abantu abaningi bakhetha ukulandela ukudla okunamakhalori angu-1 ukuze banciphise isisindo futhi balawule ukudla kwabo.

Lesi sihloko sichaza indlela yokulandela ukudla kwekhalori ye-1, okuhlanganisa ukuthi yikuphi ukudla okufanele udle, yikuphi ukudla okufanele ukugweme, namathiphu okulahlekelwa isisindo okunempilo, okuhlala njalo.

Ukudla kwekhalori ye-1500

Ukuqonda Izidingo Zekhalori

Nakuba ama-calories angu-1 angase abe umhlahlandlela omuhle kubantu abaningi, qiniseka ukuthi ubala izidingo zakho ngokucophelela ukuze ukwandise uhambo lwakho lokulahlekelwa isisindo.

Inani lamakholori owadingayo lincike ezintweni eziningi, okuhlanganisa umsebenzi womzimba, ubulili, ubudala, imigomo yokuncipha kwesisindo kanye nempilo iyonke.

Kubalulekile ukulinganisa inani lama-calories umzimba wakho udinga ukuwagcina futhi unciphise isisindo lapho unquma izidingo zakho.

Ukuze ubale inani eliphelele lezidingo zakho zekhalori, kuyadingeka ukubala inani eliphelele lamakhalori ojwayele ukuwashisa ngosuku, okubizwa ngokuthi isamba sezindleko zakho zansuku zonke zamandla (TDEE) (1).

Indlela elula yokunquma i-TDEE yakho ukusebenzisa isibali esiku-inthanethi noma isofthiwe ye-Mifflin-St. I-Jeor equation, ifomula lapho uxhuma khona ubude bakho, isisindo kanye neminyaka yakho.

Le yindawo ka Mifflin-St. I-Jeor equation yabesilisa nabesifazane:

  • Amadoda: Amakhalori ngosuku = 10x (isisindo ngo-kg) + 6.25x (ubude ngo-cm) - 5x (iminyaka) + 5
  • Abesifazane: Amakhalori ngosuku = 10x (isisindo ngo-kg) + 6,25x (ubude ngo-cm) - 5x (iminyaka) - 161

Ukuze ubale i-TDEE yakho, impendulo ka-Mifflin. Isibalo se-St. Jeor sibe sesiphindaphindwa ngenombolo ehambisana neleveli yomsebenzi wakho, ebizwa ngokuthi isici somsebenzi (2).

Kunamaleveli omsebenzi amahlanu ahlukene:

  • Ukuhlala: x 1,2 (abantu abangazivocavoci abenza okuncane noma abangazivocavoci nhlobo)
  • Isebenza kancane: x 1,375 (ukuzivocavoca okulula ngaphansi kwezinsuku ezi-3 ngeviki)
  • Isebenza ngokumaphakathi: x 1,55 (ukuzivocavoca okulingene izinsuku eziningi zeviki)
  • Isebenza kakhulu: x 1,725 (ukuzivocavoca umzimba kwansuku zonke)
  • Okusebenzayo okwengeziwe: x 1,9 (ukuzivocavoca okunamandla izikhathi ezi-2 noma ngaphezulu ngosuku)

Ngemva kokunquma i-TDEE yakho ngokuphindaphinda impendulo ye-Mifflin. I-equation ka-St-Jeor enesici esilungile somsebenzi, ama-calories angashintshwa ngokuya ngezinhloso zakho zokuncipha kwesisindo.

Dala ukushoda kwekhalori ukuze ulahlekelwe isisindo

Nakuba ukwehla kwesisindo kuyinkimbinkimbi kakhulu kunendlela yokucabanga "ye-calories in, calories out", njengomthetho ojwayelekile, ukwehla kwekhalori kufanele kudalwe ukuze kunciphe amafutha omzimba.

Ngokuvamile, ukunciphisa ama-calories angu-500 ngosuku kuphakanyiswa ukuthi ulahlekelwe amagremu angu-450 (iphawundi elilodwa) ngesonto.

Nakuba lokhu kungase kulingane nokuncipha kwesisindo esingamakhilogremu angu-52 ngonyaka owodwa, ucwaningo lubonisa ukuthi isilinganiso sokuncipha kwesisindo sihamba kancane kakhulu.

Izici zokuziphatha nezebhayoloji, njengokubambelela ekudleni kanye nomehluko kumabhaktheriya amathumbu kanye namazinga we-metabolic, kubangela ukuthi abantu behlise isisindo ngamanani ahlukene (3, 4).

Isibonelo, ukubuyekezwa kwezifundo ezingu-35 kutholwe ukuncipha kwesisindo samakhilogremu angu-0,004 kuya ku-2,5 (0,002 kuya ku-1,13 kg) ngesonto lapho ama-calories ayekhawulelwe ku-240 kuya ku-1 kilojoule ngosuku (000).

Kunokuba uzibekele umgomo ongenangqondo, zibekele ukuncipha kancane kancane kwesisindo esingamakhilogremu angu-1 ukuya kwangu-2 (0,5 kuya ku-1 kg) ngesonto.

Nokho, ngenxa yokuthi ukuncipha kwesisindo kuyehluka kakhulu kumuntu nomuntu, kubalulekile ukuthi ungadikibali uma ungehli isisindo ngokushesha njengoba kulindelekile.

Ukwandisa umsebenzi womzimba, ukuchitha isikhathi esincane uhlezi, ukusika ushukela owengeziwe nokugxila ekudleni okuphelele kufanele kusize ukusheshisa ukulahlekelwa isisindo futhi kukusize uhlale endleleni.

I-Sumumé Nquma izidingo zakho zekhalori, bese udala okushodayo ngokukhipha amakhalori angu-500 ku-TDEE yakho. Khomba ukwehlisa isisindo kancane ngamakhilogremu angu-1 kuye kwayi-2 (0,5 kuya ku-1 kg) ngesonto.

Ukudla Okufanele Udle Ekudleni Kwekhalori engu-1

Ukuze unciphise umzimba futhi usebenzise imikhuba yokudla engcono, kubalulekile ukukhetha ukudla okuphelele, okungacutshungulwanga.

Nakuba kunempilo ngokuphelele ukwelapha njalo, iningi lokudla kwakho kufanele libe nalokhu kudla okulandelayo:

  • Imifino engenasitashi: I-Kale, i-arugula, isipinashi, i-broccoli, i-cauliflower, upelepele, amakhowe, i-asparagus, utamatisi, njll.
  • Izithelo: Amajikijolo, ama-apula, amapheya, izithelo ezisawolintshi, ikhabe, amagilebhisi, ubhanana, njll.
  • Imifino Enesitashi: Amazambane, uphizi, ubhatata, ukhova, i-butternut squash, njll.
  • Inhlanzi ne-shellfish: I-Sea Bass, i-salmon, i-cod, i-clams, i-shrimp, i-sardines, i-trout, i-oyster, njll.
  • Amaqanda: Amaqanda aphelele anomsoco kunamaqanda amhlophe.
  • Inkukhu nenyama: Inkukhu, i-turkey, inyama yenkomo, i-bison, iwundlu, njll.
  • Imithombo yamaprotheni asekelwe ezitshalweni: I-Tofu, i-tempeh, ama-protein powders asekelwe esitshalweni.
  • Okusanhlamvu okuphelele: I-Oats, irayisi elinsundu, i-farro, i-quinoa, i-bulgur, ibhali, i-millet, njll.
  • Imidumba Uphizi, ubhontshisi wezinso, udali, ubhontshisi omnyama nokunye.
  • Amafutha anempilo: Ukotapheya, uwoyela we-olive, ukhukhunathi ongaswidiwe, uwoyela wekotapheya, uwoyela kakhukhunathi, njll.
  • Imikhiqizo yobisi: I-fat-fat noma i-low-fat plain yogurt, i-kefir kanye noshizi onamafutha agcwele.
  • Imbewu, amantongomane nama-nut butters: Ama-alimondi, amantongomane e-macadamia, imbewu yethanga, ama-walnuts, imbewu kabhekilanga, ibhotela lamantongomane lemvelo, ibhotela le-alimondi kanye ne-tahini.
  • Ubisi lwesitshalo olungafakwanga ushukela: Ubisi lukakhukhunathi, i-almond, i-cashew kanye ne-hemp
  • Izinkathi zonyaka: I-Turmeric, i-garlic, i-oregano, i-rosemary, upelepele obomvu, upelepele omnyama, usawoti, njll.
  • Izinongo: I-apula cider uviniga, i-salsa, ijusi kalamula, i-garlic powder, njll.
  • Iziphuzo ezingenalo ikhalori: Amanzi, amanzi acwebileyo, ikhofi, itiye eliluhlaza, njll.

Qiniseka ukuthi udla inqwaba yokudla okunothe nge-fiber kanye nemithombo yamaprotheni ekhwalithi kukho konke ukudla.

Amaprotheni agcwele kakhulu ama-macronutrients amathathu, futhi amaprotheni okumatanisa ne-fiber yokugcwalisa, njengemifino engeyona isitashi, ubhontshisi, noma amajikijolo, angasiza ekuvimbeleni ukudla kakhulu.

Ucwaningo lukhombisa ukuthi ukudla okune-fiber ephezulu namaprotheni kukhuthaza ngempumelelo ukulahleka kwamafutha (6, 7).

I-Sumumé Ukudla okuphelele, okufana nemifino, izithelo, amaqanda, inhlanzi namantongomane, kufanele kube ingxenye enkulu yanoma yikuphi ukudla okunempilo.

Ukudla Okufanele Kugwenywe

Ukudla okucutshunguliwe kanye noshukela owengeziwe kufanele kugcinwe okungenani kunoma yiluphi uhlelo olunempilo lokulahlekelwa isisindo.

Ukusika noma ukunciphisa ukudla okulandelayo kungakusiza ulahlekelwe isisindo futhi uthuthukise impilo yakho yonke.

  • Ukudla okusheshayo: Izinkukhu zenkukhu, amafrimu, i-pizza, izinja ezishisayo, njll.
  • Ama-carbohydrate alula: Isinkwa esimhlophe, okusanhlamvu okunoshukela, i-pasta emhlophe, ama-bagels, ama-crackers, ama-chips ommbila, ama-tortilla, njll.
  • Ushukela owengeziwe: Ukudla okulula okumnandi, amaswidi, amakhekhe, amaswidi, ushukela wetafula, i-agave, njll.
  • Ukudla okugayiwe: Ukudla okupakishiwe, inyama egayiwe (inyama ebandayo, ubhekeni), izitsha zepasta ekheniwe, ama-cereal bar, njll.
  • Ukudla okuthosiwe: Ama-chips, ukudla okuthosiwe, ama-donuts, izinti ze-mozzarella, njll.
  • Ukudla kanye nokudla okunamafutha aphansi: Amabha okudla, u-ayisikhilimu onamafutha amancane, amashiphu anamafutha amancane, ukudla okuqandisiwe, amaswidi anekhalori ephansi, njll.
  • Iziphuzo ezinoshukela: Isoda, amajusi ezithelo, iziphuzo ezinamandla, ubisi olunambithekayo, iziphuzo zekhofi ezinoshukela, njll.

Nakuba ukujabulela ukudla okuthandayo noma isiphuzo njalo ngemva kwesikhashana ngeke kuvimbe umgomo wakho wokulahlekelwa isisindo, uzowulawula njalo.

Ngokwesibonelo, uma unomkhuba wokudla u-ayisikhilimu njalo ebusuku ngemva kwesidlo sakusihlwa, yehlisa ukudla kwakho kube isiqephu esisodwa sika-ayisikhilimu kanye noma kabili ngesonto.

Ukunciphisa imikhuba evimbela ukwehla kwesisindo kungathatha isikhathi, kodwa kuyadingeka ukufeza imigomo yakho yokuphila kahle.

I-Sumumé Ukudla okusheshayo, ama-carbohydrate acwengiwe kanye noshukela owengeziwe kufanele kukhawulelwe uma ulandela ukudla okunomsoco ukuze ulahlekelwe isisindo.

Isampula Lohlelo Lwesidlo Lwesonto Eli-1

Nansi imenyu yeviki elilodwa enempilo ehlanganisa amakhalori angu-1.

Ukudla kungashintshwa ukuze kuhambisane nakho konke okuthandayo, okuhlanganisa abadla imifino kanye nabantu abadla i-gluten-free.

Ukudla okulandelayo kungama-kilojoule angama-500 ngakunye (8):

UMsombuluko

Ibhulakufesi - Iqanda ne-Avocado Toast

  • Amaqanda e-2
  • 1 ucezu lwesinkwa sikaHezekeli
  • 1/2 i-avocat

Isidlo sasemini – Isaladi Yenkukhu Eyosiwe

  • 2 izinkomishi (40 amagremu) isipinashi
  • Ama-ounces angu-4 (amagremu angu-112) inkukhu eyosiwe
  • 1/2 indebe (120 amagremu) ama-chickpeas
  • 1/2 indebe (25 amagremu) izaqathe ezigayiwe
  • I-ounce engu-1 (28 amagremu) ushizi wembuzi
  • Uviniga webhalsamu

Isidlo sakusihlwa - i-cod ne-quinoa ne-broccoli

  • Ama-ounces angu-5 (amagremu angu-140) i-cod ebhakiwe
  • 1 isipuni (15 ml) amafutha omnqumo
  • 3/4 indebe (138 amagremu) i-quinoa
  • 2 izinkomishi (176 amagremu) broccoli egazingiwe

Ngo-Mardi

Ukudla kwasekuseni – Isitsha seyogathi esinempilo

  • 1 inkomishi (245 amagremu) iyogathi eqinile engenalutho
  • 1 inkomishi (123 amagremu) amajikijolo
  • 2 wezipuni (28 amagremu) ama-alimondi asikiwe
  • 2 wezipuni (28 amagremu) imbewu chia
  • 1 isipuni (amagremu angu-14) kakhukhunathi ongenashukela

Isidlo sasemini - ukugoqa kwe-Mozzarella

  • Ama-ounces angu-2 (amagremu angu-46) i-mozzarella entsha
  • 1 inkomishi (140 amagremu) upelepele obomvu
  • 2 tincetu tamati
  • 1 isipuni (15 amagremu) pesto
  • Iphakheji elincane elingu-1 lokusanhlamvu

Dinner – Salmon With Imifino

  • 1 ubhatata omncane (60 amagremu)
  • 1 ithisipuni (5 amagremu) ibhotela
  • Ama-ounces angu-4 (amagremu angu-112) i-salmon yasendle
  • 1 inkomishi (88 amagremu) ethosiwe amahlumela aseBrussels

ULwesithathu

Ukudla kwasekuseni - i-oatmeal

  • 1 inkomishi (81 amagremu) ufulawa oat okuphekwe 1 inkomishi (240 ml) unsweetened almond milk
  • 1 inkomishi (62 amagremu) apula elisikiwe
  • 1/2 ithisipuni isinamoni
  • 2 wezipuni (32 amagremu) ibhotela yemvelo yamakinati

Isidlo sasemini - Imifino kanye ne-hummus roll

  • 1 imvilophu encane yokusanhlamvu
  • 2 wezipuni (32 amagremu) hummus
  • 1/2 i-avocat
  • 2 tincetu tamati
  • 1 inkomishi (20 amagremu) arugula fresh
  • I-ounce engu-1 (28 amagremu) ushizi we-Muenster

Dinner – Chili

  • Ama-ounces ama-3 (84 amagremu) we-turkey ephansi
  • 1/2 indebe (120 amagremu) ubhontshisi omnyama
  • 1/2 indebe (120 amagremu) ubhontshisi obomvu
  • 1 inkomishi (224 amagremu) utamatisi ochotshoziwe

ULwesine

Ibhulakufesi – Ibhotela Yamantongomane kanye Nobhanana Othosiwe Ngamaqanda

  • 2 amaqanda athosiwe
  • 1 ucezu lwesinkwa sikaHezekeli
  • 2 wezipuni (32 amagremu) ibhotela yemvelo yamakinati
  • I-1/2 ye-banana eqoshiwe

Isidlo sasemini - Sushi ekuhambeni

  • 1 umqulu wekhukhamba kanye ne-avocado sushi eyenziwe ngerayisi elinsundu
  • 1 umqulu wemifino nelayisi elinsundu
  • Izingcezu ezi-2 ze-salmon sashimi kanye nesaladi eluhlaza

Dinner – Black Bean Burger

  • 1 inkomishi (240 amagremu) ubhontshisi omnyama
  • Iqanda le-1
  • U-anyanisi oqoshiwe
  • I-garlic eqoshiwe
  • 1 isipuni (14 amagremu) imvuthuluka yesinkwa
  • 2 izinkomishi (20 amagremu) exutshwe imifino eluhlaza
  • I-ounce engu-1 (28 amagremu) i-feta cheese

ULwesihlanu

Ibhulakufesi - Ibhulakufesi elibushelelezi

  • 1 isipuni se-pea protein powder
  • 1 inkomishi (151 amagremu) amajikijolo afriziwe
  • 1 inkomishi (240 ml) ubisi lukakhukhunathi
  • 1 isipuni (16 amagremu) ibhotela le-cashew
  • 1 isipuni (14 amagremu) imbewu ye-hemp

Isidlo sasemini – Isaladi Kale Nenkukhu Ethosiwe

  • 2 izinkomishi (40 amagremu) ubhontshisi
  • Ama-ounces angu-4 (amagremu angu-112) inkukhu eyosiwe
  • 1/2 indebe (120 amagremu) udali
  • 1/2 indebe (25 amagremu) izaqathe ezigayiwe
  • 1 inkomishi (139 amagremu) utamatisi we-cherry
  • I-ounce engu-1 (28 amagremu) ushizi wembuzi
  • Uviniga webhalsamu

Dinner – Shrimp Fajitas

  • Ama-ounces angu-4 (amagremu angu-112) izimfanzi ezithosiwe
  • 2 izinkomishi (278 amagremu) u-anyanisi kanye nopelepele egaywe ku-1 isipuni (15 ml) amafutha omnqumo
  • 2 ama-tortilla ommbila amancane
  • 1 isipuni fatty ukhilimu omuncu
  • I-ounce engu-1 (28 amagremu) ushizi osikiwe

samedi

Ukudla kwasekuseni - i-oatmeal

  • 1 inkomishi (81 amagremu) ufulawa oat okuphekwe 1 inkomishi (240 ml) unsweetened almond milk
  • 1 inkomishi (123 amagremu) amajikijolo
  • 1/2 ithisipuni isinamoni
  • 2 wezipuni (32 amagremu) ibhotela ye-alimondi yemvelo

Isidlo sasemini - isaladi ye-tuna

  • Ama-ounces angu-5 (amagremu angu-140) i-tuna ekheniwe
  • 1 isipuni (16 amagremu) i-mayo
  • Isilimo esidliwayo esinamagatsha anamanzi
  • 2 izinkomishi (40 amagremu) exutshwe imifino eluhlaza
  • 1/4 ukwatapheya osikiwe
  • 1/2 indebe (31 amagremu) lisikiwe i-apula eliluhlaza

Dinner – Inkukhu Ngemifino

  • Ama-ounces angu-5 (amagremu angu-120) inkukhu ebhakiwe
  • 1 inkomishi (205 amagremu) i-butternut squash ethosiwe ephekwe ku-1 isipuni (15 ml) yamafutha omnqumo
  • 2 izinkomishi (176 amagremu) broccoli egazingiwe

ngeSonto

Ukudla kwasekuseni - i-omelet

  • Amaqanda e-2
  • I-ounce engu-1 (28 amagremu) ushizi we-cheddar
  • 1 inkomishi (amagremu angu-20) isipinashi esiphekwe ngesipuni esingu-1 (15 ml) samafutha kakhukhunathi
  • 1 inkomishi (205 amagremu) ubhatata osusiwe

Isidlo sasemini - Chipotle ukuhamba

  • Isitsha se-chipotle burrito esenziwe nge-ulethisi waseRoma, inkukhu ye-Barbacoa, irayisi elinsundu, i-1/1 ye-guacamole ne-salsa entsha

Isidlo sakusihlwa - i-Pesto ne-Bean Pasta

  • 1 inkomishi (amagremu angu-140) i-pasta yerayisi ensundu noma i-pasta kakolweni
  • 1 isipuni (14 amagremu) pesto
  • 1/4 indebe (60 amagremu) ubhontshisi cannellini
  • 1 inkomishi (20 amagremu) isipinashi
  • 1 inkomishi (139 amagremu) utamatisi we-cherry
  • 1 isipuni (5 amagremu) i-parmesan egayiwe

Njengoba ubona, ukudla okunempilo akudingeki kube yisicefe.

Ukwengeza, ngenkathi ukupheka nokupakisha ukudla ekhaya kufanele kube yinto eza kuqala, kunezinketho eziningi ezinempilo zokudla okukhiphayo.

Uma wazi ukuthi uzodla ngaphandle, hlola imenyu kusengaphambili bese ukhetha inketho emnandi nenomsoco.

Ngale ndlela, ngeke ube mancane amathuba okuthi wenze ukukhetha kokudla okungenampilo ngomzuzu wokugcina.

I-Sumumé Ukudla okunama-calorie ayi-1500 kufanele kube nemikhiqizo emisha, amaprotheni kanye ne-fiber. Nakuba kungcono kakhulu ukulungiselela ukudla ekhaya, kungenzeka ukwenza ukukhetha okunempilo lapho udla ngaphandle ngokubheka imenyu kusengaphambili.

Amathiphu Okuphumelela Kwesisindo

Nakuba ukunamathela ekudleni kwekhalori ye-1 ngokuqinisekile kungaholela ekulahlekelweni kwesisindo, kunezinye izindlela eziningana zokuqinisekisa ukuthi ufinyelela imigomo yakho yokulahlekelwa isisindo ngendlela enempilo futhi eqhubekayo.

Qaphela ukudla kwakho kwekhalori

Nakuba ungase ucabange ukuthi udla kancane, kuvamile ukubukela phansi inani lokudla okudlayo (9).

Indlela elula yokuqinisekisa ukuthi uhlala ngaphansi kwezidingo zakho zekhalori ukusebenzisa idayari yokudla noma uhlelo lokusebenza lokulandelela ikhalori.

Ukugawula ukudla, ukudla okulula neziphuzo kanye namakholori akuqukethe kungakusiza ukuthi uhlale usendleleni futhi unciphise amathuba okubukela phansi ukudla kwakho kwekhalori.

Nakuba ukulandelela ukudla kuyithuluzi eliwusizo lapho uhlela ukudla kokuqala, kungakha ubudlelwano obungenampilo nokudla kwabanye abantu.

Ukugxila ekulawuleni ingxenye, ukudla ukudla okuphelele, ukudla okunempilo, kanye nokuzivocavoca okwanele kuyizindlela ezingcono zokwehlisa isisindo esikhathini eside (10, 11).

Yidla ukudla okuphelele

Noma yiluphi uhlelo lokudla okunempilo kufanele lugxile ekudleni okuphelele, okungokwemvelo.

Ukudla okugayiwe kanye neziphuzo, njengokudla okusheshayo, uswidi, izinto ezibhakiwe, isinkwa esimhlophe nesoda, akunampilo futhi kunomthelela omkhulu kubhubhane lokukhuluphala (12).

Nakuba ukudla okucutshungulwayo kanye nokudla okulula okunamafutha aphansi kungase kubonakale kuyisinqumo esihlakaniphile sokulahlekelwa isisindo, lokhu kudla kuvame ukuqukatha izithako ezifana noshukela owengeziwe ongabangela ukuvuvukala nokuzuza kwesisindo.(13).

Ukudla okuphelele njengemifino, izithelo, izinhlanzi, amaqanda, izinkukhu, amantongomane kanye nembewu kugcwele izakhamzimba futhi kuvame ukugcwala kakhulu kunokudla okugayiwe.

Ukusekela ukudla kwakho ekudleni okuphelele kwesithako esisodwa kungenye yezindlela ezingcono kakhulu zokukhuthaza ukwehla kwesisindo esihlala njalo noma ukugcina isisindo esinempilo.

Yiba matasa kakhulu

Nakuba kungenzeka ukuthi ulahlekelwe isisindo ngokumane unciphise ama-calories, ukwengeza ukuzivocavoca esimisweni sakho akukhuthazi nje ukuncipha kuphela kodwa futhi kuthuthukisa impilo yonke.

Ukuqala uhlelo olusha lokufaneleka kungase kubonakale kuwumsebenzi onzima, kodwa akudingekile ukuba kube njalo.

Uma ungakaze uvivinye umzimba ngaphambili, ukuhamba isigamu sehora kathathu ngesonto kwanele ukukhulisa umsebenzi womzimba.

Uma ususesimweni esingcono somzimba, engeza izinhlobo ezahlukene zokujima noma imisebenzi efana nokuhamba ngebhayisikili, ukubhukuda, ukuqwala izintaba noma ukugijima.

Ukwandisa ukuzivocavoca kungathuthukisa isimo sakho sengqondo futhi kunciphise ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, isifo sikashukela kanye nomdlavuza othile (14).

Ungavumeli isisindo sakho sikwehlise

Nakuba abantu ngokuvamile bethi bafuna ukuncipha, ngokuvamile basuke besho ukuncipha.

Uma uthola uhlelo olunempilo, oluqhubekayo lokulahlekelwa kwesisindo oluhlanganisa ukuvivinya umzimba okuningi, kufanele uthole isisindo somzimba.

Nakuba lokhu kubangela ukuncipha kwesisindo esihamba kancane, ukwanda kwemisipha kusiza umzimba wakho ushise amafutha (15).

Unganciki esikalini futhi uzame izindlela ezihlukene zokulandelela ukulahleka kwamafutha, njengokuthatha izilinganiso zamathanga akho, okhalo, isisu, isifuba nezingalo.

Lokhu kungakubonisa ukuthi nakuba isikali sibonisa ukwehla kwesisindo esincane, usalahlekelwa amafutha futhi uzuza imisipha.

I-Sumumé Ukuqaphela ukudla kwekhalori, ukudla ukudla okuphelele, ukwandisa umsebenzi womzimba, nokungagxili ngesisindo sakho kuyizindlela ezilula zokufeza imigomo yakho yokulahlekelwa isisindo.

Umphumela wokugcina

Kungakhathaliseki ukuthi ungakanani isisindo okudingeka ulahlekelwe, kubalulekile ukuqeda amakholori amaningi futhi wandise umsebenzi womzimba.

Ukudla kwekhalori ye-1 kuhlangabezana nezidingo zabantu abaningi abafuna ukulahlekelwa amafutha futhi bathuthukise impilo yabo. Njenganoma yikuphi ukudla okunempilo, kufanele kufake ikakhulukazi ukudla okuphelele, okungakacutshungulwa.

Ukunciphisa ama-calories eqile nokusebenzisa amathiphu ambalwa alula kulesi sihloko kungakusiza uphumelele ohambweni lwakho lokuncipha kwesisindo.

Ukuzuza isisindo ungahlosile: 9 izizathu zokuthi kungani ungase

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Ukukhula kwesisindo kungakhungathekisa kakhulu, ikakhulukazi uma ungazi ukuthi kubangelwa yini.

Nakuba ukudla ngokuvamile kunendima enkulu ekuzuzeni isisindo, ezinye izici, njengokucindezeleka nokuntuleka kokulala, nazo zingaba nomthelela.

Nazi izimbangela ezingu-9 zokuzuza isisindo ungahlosile.

Khulisa isisindo ungahlosile
Khulisa isisindo ungahlosile

1. Udla ukudla okugayiwe okuningi kakhulu

Ukudla okuningi okunempilo, okufana ne-oats, izithelo eziqandisiwe, neyogathi, akwenziwa kancane.

Kodwa-ke, ukudla okucutshungulwe kakhulu, okuhlanganisa okusanhlamvu okunoshukela, ukudla okusheshayo kanye nesidlo sakusihlwa se-microwave, kuqukethe inqwaba yezithako eziyingozi, kanye noshukela owengeziwe, izinto ezilondolozayo kanye namafutha angenampilo.

Ukwengeza, izifundo eziningi zixhumanisa ukudla okucutshungulwe kakhulu nenzuzo yesisindo, ngaphezu kokunyuka kwamazinga okukhuluphala e-United States nasemhlabeni jikelele (1).

Isibonelo, ucwaningo lwango-2019 lwabantu abadala baseCanada abangu-19 bathola ukuthi labo abadla ukudla okugaywe kakhulu kunamathuba angama-363% okukhuluphala kakhulu kunalabo abadle okungenani (32).

Ukudla okugayiwe kakhulu kuvamise ukuba nama-kilojoule amaningi kodwa akunawo umsoco obalulekile, njengamaprotheni kanye ne-fiber, ekwenza uzizwe ugcwele.

Eqinisweni, ocwaningweni lwamasonto amabili lwabantu abangu-20, ababambiqhaza badle cishe ama-calories angu-500 ngaphezulu ngosuku ekudleni okucutshungulwe kakhulu kunasekudleni okungacutshunguliwe (3).

Ngakho-ke, kufanele ucabange ukuyeka ukudla okugayiwe kanye nokudla okulula, kunalokho ugxile ekudleni okuphelele.

2. Udla ushukela kakhulu

Ukudla okunoshukela neziphuzo njengoswidi, amakhekhe, i-soda, iziphuzo zezemidlalo, u-ayisikhilimu, itiye elineqhwa, neziphuzo zekhofi ezinoshukela kungalukhulisa kalula ukhalo lwakho.

Ucwaningo oluningi luxhumanisa ukusetshenziswa kukashukela nokuthola isisindo, kodwa futhi ingozi eyengeziwe yezifo ezingapheli, kuhlanganise nesifo sikashukela sohlobo lwe-2 nesifo senhliziyo (4).

Ikakhulukazi, iziphuzo ezinoshukela ziwumthombo ohamba phambili woshukela owengeziwe e-United States futhi zihlobene eduze nokuzuza kwesisindo.

Isibonelo, ukubuyekezwa kwezifundo ze-30 ezibandakanya izingane ezingu-242 nabantu abadala baxhumanisa ukuphuza isiphuzo esinoshukela nokukhuluphala nokukhuluphala (352).

Ucwaningo olwenziwa kwabesifazane abangu-11 luthole ukuthi ukuphuza i-soda eyodwa ngosuku kuholela ekuzuzeni isisindo esingamakhilogremu angu-218 eminyakeni emi-2,2, okusho ukuthi ukusika uswidi kungaba nomthelela ohlukile ( 1).

Ungazama ukunciphisa kancane kancane ushukela wakho ukuze wenze inqubo ibe lula.

3. Uphila impilo yokunganyakazi

Ukungasebenzi kuvame ukufaka isandla ekuzuzeni isisindo kanye nesifo esingamahlalakhona (8, 9, XNUMX).

Ukusebenza edeskini, ukubukela ithelevishini, ukushayela imoto, noma ukusebenzisa ikhompiyutha noma ucingo kuyimisebenzi yokunganyakazi.

Ucwaningo lwabantu abangu-464 abakhuluphele nabakhuluphele ngokweqile lubonise ukuthi isikhathi sabo sokuhlala nsuku zonke sifinyelela amahora angu-6,2 ngezinsuku zokusebenza namahora angu-6 ngezinye izinsuku. Imisebenzi ehlobene nomsebenzi iyona ebambe iqhaza elikhulu, ilandelwa yithelevishini (eyishumi).

Ukwenza izinguquko ezimbalwa ezilula zendlela yokuphila, njengokuvivinya umzimba kancane nokuhlala unganyakazi, kungenza umehluko omkhulu.

Isibonelo, ucwaningo lwezinyanga ezintathu lwabasebenzi abangu-317 lubonise ukuthi ukushintsha ihora elilodwa lokuhlala nokuma ihora elilodwa usuku lonke kunciphisa isisindo samafutha esiphelele kanye nomjikelezo wokhalo ngenkathi kukhulisa imisipha ethambile (11).

Ucwaningo luye lwabonisa nokuthi ukuchitha isikhathi esiningi phambi kwesikrini kunomthelela omkhulu ekuzuzeni isisindo okungahlosiwe (12, 13, 14).

Ngisho nokulungiswa okuncane, njengokuhamba ngemva kwesidlo sakusihlwa esikhundleni sokubuka i-TV, ukuzivocavoca noma ukuhamba ngesikhathi sekhefu lakho lesidlo sasemini, ukutshala imali edeskini elimile noma umshini wokunyathelisa, noma ukuhamba ngebhayisikili ukuya emsebenzini, kunganqanda ukukhuluphala.

4. Uzibandakanya ne-yo-yo dieting

I-Yo-yo dieting ibhekisela emijikelezweni yokulahlekelwa isisindo ngamabomu, okulandelwa ukuzuza kwesisindo okungahlosiwe.

Lo mkhuba uxhumene ngokuphawulekayo nengozi eyengeziwe yokuzuza isisindo ngokuhamba kwesikhathi (15, 16).

Ocwaningweni lwabantu abangu-2, abantu abadle ukudla onyakeni odlule babenesisindo somzimba esiphezulu nesiyingi sokhalo kune-non-dieters (785).

Olunye ucwaningo lwembula ukuthi ukuzincisha ukudla okunemingcele nokudla kungaholela ekuzuzeni isisindo esikhathini esizayo ngenxa yokusabela komzimba wakho ekuziphatheni okunjalo, njengokushintsha kwendlala namahomoni okugcwala (18, 19). , 20).

Ukwengeza, abantu abaningi abalahlekelwa isisindo ngenkathi belandela ukudla okunemikhawulo bathola konke noma konke phakathi neminyaka emi-5 (15).

Ukuze ulahlekelwe isisindo isikhathi eside, udinga ukugxila ekushintsheni kwendlela yokuphila esimeme. Lokhu kubandakanya ukuzivocavoca umzimba, ukunqamula ukudla okugayiwe kanye nokudla okunoshukela, nokudla ukudla okunomsoco okugcwele i-fiber namaprotheni.

5. Unenkinga yezempilo engakahlonzwa

Nakuba izici eziningi zokuphila zifaka isandla ekuzuzeni isisindo ungahlosile, izimo ezithile zezokwelapha nazo zingadlala indima. Lokhu kubandakanya:

  • I-Hypothyroidism. Lesi simo sithinta indlala yakho yegilo futhi singaholela ekuzuzeni isisindo noma ubunzima bokwehlisa isisindo (21, 22).
  • Ukucindezeleka. Lesi simo sengqondo esivamile sihlobene nokukhuluphala kanye nokukhuluphala (23, 24).
  • I-Polycystic ovary syndrome (PCOS). I-PCOS iphawulwa ngokungalingani kwamahomoni okuthinta abesifazane abaseminyakeni yokuzala. Lokhu kungaholela ekukhuluphaleni futhi kube nzima ukwehlisa isisindo (25).
  • Isifo sokudla ngokweqile (BED). I-BED ihlukaniswa ngokusekelwe kuziqephu eziphindaphindayo zokudla ngokweqile okungalawuleki futhi kungaholela ezinkingeni eziningi zempilo, okuhlanganisa nokukhuluphala (26).

Ezinye izimo, njengesifo sikashukela kanye ne-Cushing's syndrome, nazo zihlotshaniswa nokukhuluphala. Ngakho-ke kubalulekile ukuthi udokotela wakho akuhlonze ngendlela efanele.

Ukwengeza, imithi ethile, kuhlanganise nama-antidepressants nama-antipsychotics, ingabangela ukukhuluphala. Khuluma nochwepheshe bezempilo uma ucabanga ukuthi ukhuluphala ngenxa yemithi yakho.

6. Awulali ngokwanele

Ukulala kubalulekile empilweni nasenhlalakahleni iyonke. Ukungalali ngokwanele kungaholela ekuzuzeni isisindo, phakathi kweminye imiphumela emibi (27).

Ucwaningo olwenziwa kwabesifazane abangu-92 lubonise ukuthi labo abalala ngaphansi kwamahora angu-6 ngosuku bane-body mass index (BMI) namazinga e-visfatin (iphrotheni ekhiqizwa amangqamuzana amafutha), uma kuqhathaniswa nabesifazane abalala amahora angu-6 noma ngaphezulu ngosuku (28). ).

Ocwaningweni lwamaviki ama-2 lwabantu abadala abayi-10 abakhuluphele ngokweqile ngemva kokudla ukudla okunekhalori ephansi, labo ababelala amahora angu-5,5 ngobusuku ngabunye balahlekelwa ngamafutha omzimba angaphansi ngo-55% kanye nesisindo somzimba esingu-60% ngaphezu kwalabo ababelala amahora angu-8,5 ngobusuku ngabunye. ).

Kanjalo, ukwandisa isikhathi sakho sokulala kungasiza ekunciphiseni isisindo.

Obunye ubufakazi buhlobanisa amahora ayisikhombisa noma ngaphezulu okulala ubusuku ngabunye namathuba amakhulu angama-33% okuncipha kwesisindo, uma kuqhathaniswa nokulala ngaphansi kwamahora ayisikhombisa (30).

Uma ikhwalithi yakho yokulala iphansi, ungazama ukukhawulela isikhathi sesikrini ngaphambi kokulala, unciphise ukudla kwakho okune-caffeine, nokulala ngesikhathi esivamile.

7. Awukudli ukudla okwanele

Uma udla ukudla okugayiwe njalo, ukushintshela ekudleni okucebile ekudleni okuphelele kuyindlela elula nephumelelayo yokukhuthaza ukwehla kwesisindo nokuthuthukisa ezinye izici eziningi zempilo yakho.

Eqinisweni, into ebaluleke kakhulu ekunciphiseni isisindo ukukhetha ukudla okuphelele, okugaywe kancane.

Ucwaningo olulodwa lwahlukanisa abantu abadala abangu-609 abakhuluphele ngamaqembu abalandela ukudla okunamafutha aphansi noma okune-carb ephansi izinyanga eziyi-12 (31).

Womabili la maqembu ayalwe ukuthi akhulise ukudla kwawo imifino, anciphise ukudla kwawo ushukela owengeziwe, amafutha ashintshayo, nama-carbohydrate acwengisisiwe, adle ngokuyinhloko ukudla okuphelele, okugaywe kancane, okuminyene, futhi alungiselele ukudla okuningi ekhaya.

Ucwaningo lwathola ukuthi abantu kuwo womabili amaqembu okudla balahlekelwa isisindo ngendlela efanayo: 5,4 kg (12 pounds) eqenjini elinamafutha aphansi kanye no-5,9 kg (13 pounds) eqenjini lamafutha aphezulu. low carb. Lokhu kubonise ukuthi ikhwalithi yokudla, hhayi okuqukethwe kwe-macronutrient, kwakuyisici esibaluleke kakhulu ekwehleni kwesisindo (31).

Ukufaka ukudla okuphelele ekudleni kwakho akudingeki kube nzima. Qala ngokungeza kancane kancane ukudla okunomsoco ogcwele izakhamzimba, njengemifino, izithelo, ubhontshisi, amaqanda, amantongomane kanye nembewu, ekudleni kwakho nasekudleni kwakho okulula.

8. Ucindezelekile

Ukucindezeleka okungapheli kuyinkinga evamile engathinta isisindo sakho (32).

Amazinga aphezulu e-hormone yokucindezeleka i-cortisol abonisiwe ukuthi andisa indlala nesifiso sakho sokudla ukudla okunambitheka kakhulu, okunekhalori ephezulu, okungadala ukukhuluphala (33).

Ukwengeza, ucwaningo lukhombisa ukuthi abantu abakhuluphele banamazinga e-cortisol aphezulu kunalabo abangenaso lesi simo (34).

Kuyathakazelisa ukuthi ukulawula ukucindezeleka kungakhuthaza ukulahlekelwa isisindo.

Ocwaningweni lwamasonto ayi-8 lwabantu abadala abangama-45 abanokukhuluphala ngokweqile, labo abasebenzisa amasu okuphumula njengokuphefumula okujulile balahlekelwa isisindo esikhulu kakhulu kunalabo abathole izeluleko zokudla ezijwayelekile kuphela (35).

Ukuze unciphise ingcindezi, zama ukufaka imikhuba yokuphumula esekelwe ebufakazini esimisweni sakho. I-Yoga, ukuchitha isikhathi emvelweni nokuzindla (36, 37, 38).

9. Udla ama-calories amaningi kakhulu

Ukudla ngokweqile kuseyimbangela ebalulekile yokuzuza isisindo.

Uma udla ama-kilojoule amaningi kunalawo owashisa ngosuku, cishe uzokhuluphala (39).

Ukudla okungenangqondo, ukudla okulula okuvamile, nokukhetha ukudla okunama-kilojoule amaningi kanye nezakhamzimba konke kunomthelela ekudlaleni kwama-calorie amaningi.

Kungaba nzima ukunquma izidingo zakho zekhalori uwedwa, ngakho thintana nodokotela wezokudla uma unenkinga yokudla ngokweqile.

Izindlela ezilula zokugwema ukudla ngokweqile zihlanganisa ukunaka izinkomba zokulamba nokusutha ngokudla ngokuhlakanipha, ukulandela ukudla okune-fiber eningi namaprotheni, okucebile ngokudla kwezitshalo, ukuphuza amanzi esikhundleni seziphuzo ezinamakhalori amaningi kanye nokwandisa izinga lomsebenzi wakho.

Iphuzu elibalulekile

Ziningi izici ezingaba nomthelela ekukhuleni kwesisindo ungahlosile.

Ukuntuleka kokulala, ukungenzi lutho, kanye nokudla ngokweqile ukudla okugayiwe noma okunoshukela kumane nje kuyimikhuba embalwa engandisa ingozi yokukhuluphala.

Kodwa-ke, izinyathelo ezimbalwa ezilula - ukudla okunempilo, ukuzivocavoca umzimba nokugxila ekudleni okuphelele - kungakusiza ukufeza imigomo yakho yokulahlekelwa isisindo futhi uthuthukise impilo yakho yonke.

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