10 Zvinhu Zvausingazive Nezve Macalorie

Zvemukati

• Ongororo ye

MaCalori anowana yakaipa rap. Isu tinovapa mhosva yezvinhu zvese - kubva pakuita kuti tinzwe tine mhosva nekunakirwa nefudge sundae nemamwe nzungu munzira iyo majee edu anokwana (kana asingakwane, sezvingave zviri).

Asi, kudhimoni macalorie kwakafanana nekukanganisa muromo okisijeni: Hazvigoneke kurarama kwenguva refu pasina kana imwe. "MaCalori anoita kuti muviri uve nemuviri. Tinoda iwo, sekungofanirwa isu tinonakirwa nezvikafu zvinovapa," anodaro John Foreyt, Ph.D., director weNutrition Research Center kuBaylor College yeMedicine muHouston uye nyanzvi yehuremu . "Hapana chakaipa kana mashiripiti pamusoro pemakoriyori, inongova kuti uremu hwemuviri hunodzika kune imwe nyore equation yekoriori mu (kubva pakudya) maererano nemakoriori kunze (sekuita basa remuviri)."

Hedzino chaidzo dzakaonda - mhinduro kubva kuna nyanzvi kusvika kumagumi emibvunzo inonyanyo bvunzwa nezve macalorie, uye izvo zvaunoda chaizvo kuti uderedze huremu.

1. Chii chinonzi calori?

"Kungofanana nekota chiyero chevhoriyamu uye inchi chiyero chehurefu, koriori chiyero kana chiyero chesimba," anotsanangura akatsanangura nezvekudya, Kelly Brownell, Ph.D., purofesa wezvepfungwa paYale University mu New Haven, Conn., uye munyori we Iyo DZIDZA Chirongwa cheWeight Management (American Hutano Kuburitsa Co, 2004). "Nhamba yekoriori muzvokudya zvaunodya chiyero chehuwandu hwemasimba emagetsi ayo zvokudya zvinopa." Iwo masimba emagetsi anoshandiswa nemuviri kupakurisa chiitiko chemuviri pamwe neese maitiro emagetsi, kubva pakuchengetedza kurova kwemoyo wako uye nekukura kwebvudzi kuporesa ibvi rakarukwa uye kuvaka mhasuru.

Zvikamu zvina chete zvezvinhu zvinopa chikafu macalorie: mapuroteni uye makabhohaidhiretsi (4 macalorie pagiramu), doro (7 macalorie pagiramu) uye mafuta (9 macalorie pagiramu). Vitamine, zvicherwa, phytochemicals, fiber uye mvura hazvipi macalories.

2. Ndinoverenga sei kuti mangani macalorie andinofanira kucheka kuti ndidzike uremu?

Kutanga, iwe unofanirwa kuziva kuti mangani macalorie auri kushandisa izvozvi. Iwe unogona kuzvinzwisisa nekuchengeta bhuku rekudya: kuronda macalorie ezvese zvaunodya mukati menguva inosanganisira angangoita mazuva maviri evhiki uye rimwe zuva rekupera kwevhiki (sezvo vanhu vanowanzodya zvakasiyana pakupera kwevhiki). Ratidza huwandu hwekhalori yechinhu chega chega chekudya (ona mubvunzo 3), wobva waverenga huwandu hwekoriori uye ugovanisa nenhamba yemazuva awakatarisa kudya kwako kuti uwane avhareji yako yezuva nezuva.

Kana kuti unogona kufungidzira kudya kwako kwekoriori uchishandisa fomura iyi: Kana uine makore makumi matatu kana pasi, wedzera uremu hwako ne6.7 wowedzera 487; vakadzi vane makore 31-60 vanofanira kuwanza huremu hwavo ne 4 vowedzera 829. Wobva wawedzera huremu ne 1.3 kana wakangogara (usingashande zvachose), 1.5 kana uchishanda zvishoma (ita matatu kusvika kanokwana pavhiki kweawa rimwe), 1.6 kana uchikwanisa kuita zvine mutsindo (shanda kanokwana kana kashanu pasvondo kweawa imwe) kana 1.9 kana uchinyatso shanda (shanda zuva nezuva kweawa imwe chete).

Paunenge iwe waziva nezve mangani macalorie aunoshandisa pazuva, edza chirongwa chaForeyt chezana ne1 / 100: "Kuti urasike mapaundi mashoma pamwedzi, cheka macalorie zana kubva pane chako chikafu chezuva nezuva uye wedzera zana macalorie mukurovedza muviri. Izvi zviri nyore sekubvisa pat yetireti pachidimbu chechigunwe uye kufamba maminetsi makumi maviri zuva rega rega, "anodaro.

3. Ndingawana sei macalorie mumichero, miriwo uye zvimwe zvekudya zvisina chinyorwa chekudya?

Kune akawanda emabhuku ekuverenga macalorie pamusika. Tarisa uone Corinne Netzer's Iyo Yakazara Bhuku reKudya Kuverenga, 6th Edition (Dell Kuburitsa, 2003). Iwe zvakare unogona kuwana yakafanana ruzivo rwemahara paWebhu. Imwe yemasaiti edu atinofarira idhipatimendi reU.S. rezvekurima online dhijitari kune www.nal.usda.gov/fnic/foodcomp/search/.

Shandisa maturusi aya nekushingairira kuchengeta track, uye mumavhiki mashoma iwe unokwanisa kuyera kuti mangani macalorie ari muzvikamu zvaunowanzo kudya. Zvino ingori nyaya yekucheka pazvikamu izvozvo kuti uderedze uremu.

4. Ndeipi yakadzika, asi ichiri yakachengeteka, mwero wekhalori wandinogona kudonhera pairi pandiri kuyedza kudzikisa huremu?

"Vakadzi havafanirwe kudya zvisingasviki macalorie 1,200 pazuva," Brownell anoyambira. Kutaura zvazviri, kudya kuri pasi pe1,000 makorikori pazuva (kunonzi a very low-calorie diet kana VLCD) kunowedzera ngozi yako ye<em>gallstones nezvinetso zvemwoyo uye inofanira kuteverwa chete nevanhu vakafutisa pasi pekutariswa nachiremba. Nepo iwe uchigona kudonha kusvika ku1,200 makorikori pazuva uye worarama, kuita kudaro haisi zano rakangwara. Kuenda kune isina-mashoma caloric kudya kunogona kuburitsa mhedzisiro, asi zvakare inogona kukusiya usina kunyorwa uye usingakwanise kuita maekisesaizi (kiyi yekuchengetedza mapaundi kubva), uye zvinogona kutungamira mukurasikirwa nemhasuru uye kunonoka kwemetabolism yako. Kunyangwe iwe ukangwarira nezvezvaunodya, kudya kwezuva nezuva kwe1,200 macalories kunogona kupfupisa iwe pane zvakakosha zvinovaka muviri senge calcium uye folate.

Bheji rako rakanakisa rekubudirira: zvine mwero macalorie akachekwa senge anokurudzirwa naForeyt. Nenzira iyoyo iwe unogara uine hutano uye uchine simba rehupenyu hunoshanda.

5. Ko macalorie anobva kumafuta ari kukora zvakanyanya here pane macalories anobva kumacarbohydrates nemaprotein?

Ehe. "Mafuta echikafu anochengetwa zviri nyore semafuta emuviri, nekuti muviri unofanirwa kushanda zvakanyanya kushandura makabhohaidhiretsi nemaprotein kumafuta emuviri, nepo mafuta ezvokudya anogona kuchengetwa sezvazviri. Iri rakawedzerwa basa rakaenzana nekurasikirwa kushoma kwemakirori," anodaro. Robert H. Eckel, MD, purofesa wemishonga paYunivhesiti yeColorado Health Sciences Center muDenver uye sachigaro weAmerican Heart Association's Council on Nutrition, Physical Activity and Metabolism. Kana 100-calorie pat yebhota ichipinda muhurongwa hwako, muviri wako unopisa 3 muzana yemakoriyori ayo kuitira kuti uite mafuta emuviri. Asi hurongwa hwako hunoshandisa 23 muzana yemakoriyumu mucarbs uye mapuroteni kuti ashandure kuita mafuta ekuchengetedza. Izvo zvakati, hapana humbowo hwekuti mafuta ekudya anochengetwa mune chero huwandu hukuru semafuta emuviri kupfuura carbs kana mapuroteni kana iwe uchienzanisa macalorie mukati nemacalorie kunze. Kunyanyisa kudya richiri iro dambudziko - zvinongova nyore kwazvo kudya chikafu chine mafuta sezvo ari manyuko akakwenenzverwa emakoriori.

Asi iva nechokwadi kuti usabvisa mafuta ose. Zvishoma zvishoma zvinodiwa pamabasa emuviri, akadai sevhitamini yekumwa. Uye mafuta emonounsaturated - mafuta omuorivhi, nzungu, maavocados - akawanikwa achibatsira pahutano hwemoyo.

6. Ndinocheka macalorie kana mafuta kuti ndideredze uremu here?

Cheka zvese kuti uwane mhedzisiro yakanaka. "Zviri nyore kwazvo kudzora macalorie paunocheka mafuta, uku uchicheka mafuta anobatsira mukudzikira uremu chete kana zvichiperekedzwa nekudonha mumakori," anotsanangura kudaro Brownell. Iyo National Weight Control Registry - chirongwa chiri kuenderera paUniversity yePittsburgh neUniversity yeColorado - vakawana kuti ma dieters avo vakaramba 30-paundi kana kupfuura kurasikirwa uremu kweanopfuura gore rimwe vakabudirira muchikamu nekudzora macalorie avo kusvika 1,300 pazuva uye kuchengetedza mafuta kusvika ku24 muzana yemacalorie.

7. Ko macalorie anobva kumafuta akazara anotora nguva yakareba here kupisa pane macalorie anobva kumafuta asina kuzara?

Zvichida kwete. Dzidzo shoma, kunyanya pamhuka, dzakawana kuti iwo monounsaturated mafuta munzungu nemaorivhi anogona kupisa zvishoma nekukurumidza kupfuura akazara mafuta. "Mafuta ese anogadzirwa nenzira dzakasiyana, asi misiyano yacho mishoma zvekuti kushanduka kubva pane rimwe mafuta uchienda pane rimwe hakuna zvakunobatsira pakurasikirwa nehuremu," Foreyt anodaro. Ehezve, iwo mafuta kubva kumazhinji zvirimwa nehove ane moyo-hutano, saka kuti bhenefiti chete chikonzero chakanaka chekuchinja kubva kufayilet mignon uye bota kune fillet yega uye mafuta omuorivhi.

8. Ko macalorie "asina chinhu" uye "akavanzwa" chinhu chimwe chete here?

Aiwa. Empty calories inotsanangura zvokudya zvinopa zvishoma kana kuti kusakosha kunovaka muviri. Semuenzaniso, pa112 macalorie, 8-ounce girazi re fresh-yakasvinwa muto weorenji rinopa potassium uye rinopa 100 muzana yezvinodiwa zvako zvezuva nezuva zvevhitamini C, nepo soda yeorenji yakafanana ine macalorie 120 uye haina zvachose chikafu. Soda inounza macalorie asina chinhu; iyo OJ haina.Muzhinji, iyo yakawanda yekudya inogadziriswa, inoderedza nhamba yayo yevhithamini, minerals, fiber uye kenza-kurwisa mishonga inozivikanwa se phytochemicals, uye yakakwirira yehuwandu hwemafuta, shuga uye macalorie asina chinhu.

Mukupesana, macalorie akavanzika anogona kuwanikwa mune ese marudzi ezvikafu. Aya ndiwo makoriyori anonyura mukudya kwako chinyararire, senge kubva mubhotela rakawedzerwa kune muriwo mukicheni yekudyira. "Kana iwe ukadya kure nekumba, uri mudambudziko, nekuti hauzive kuti mangani macalorie akavanzika kubva kumafuta akawedzerwa pakudya kwako," Foreyt inoyambira.

Nzira iri nyore yekudzivirira macalorie akavanzika ndeyekubvunza nezve zvigadzirwa chero munhu paanogadzira chikafu chako uye kukumbira kuti chikafu chaunopihwa mumaresitorendi chinyurwe, chakabikwa kana kuomeswa chakaomeswa. Paunenge uchitenga chikafu chakapakurwa, gara uchitarisa chinyorwa chekudya. Iyo inoratidzika kunge isingakuvadze bran muffin inogona kuchengeta magiramu akati wandei emafuta, ichiwedzera macalorie emukati zvakanyanya.

9. Zvokudya zvisina-calorie zvinobatsira mukuderedza uremu here?

Pfungwa, hongu. Chinja kola yako yemazuva ese kuita cola yekudya uye uchachengetedza anenge 160 makorikori pagumi nemaviri-aunzi anogona, izvo zvinofanirwa kutungamira kune inenge 17-paundi uremu mukati megore. Zvisinei, masayendisiti akadzidza kuti kana vanhu vakadya zvokudya zvine mafuta mashoma, zvakaderedzwa shuga, zvakaderera-makoriori kana kuti zvisina macalorie, vanowanzoripa nokudya zvimwe zvinhu gare gare. Kuongorora kwePennsylvania State University kwevakadzi kwakawana kuti avo vakaudzwa kuti vaidya yogati yakaderedzwa-mafuta vakadya chikafu chakawanda panguva yekudya kwemasikati kupfuura vakadzi pavakaudza iyo yogati yaive yakazara-mafuta, zvisinei nemafuta chaiwo echikafu.

Kuita kuti zvi- kwete uye zvakaderera-koriori zvekudya zvishande pakubatsira kwako, zvishandise pamwe chete neyakaedzwa-uye-yechokwadi maitiro ekudzikira kwehuremu zvachose, sekuderedza saizi yemugove, kuwana angangoita 25 magiramu efaibha pazuva, kudya michero yakawanda uye miriwo uye kurovedza muviri kashanu pavhiki.

10. Ko macalorie anodyiwa usiku anoita zvakasiyana neaya anodyiwa masikati here?

Kwete saizvozvo. "Idya kudya kwemanheru kwakakura kana chikafu chisina kudzora manheru uye panogona kuve nemafuta mashoma-ekuchengetedza zvichienzaniswa nekudya kudya kukuru kwekuseni kuchiteverwa nezuva rinoshanda," Foreyt anodaro. "Asi maitiro acho haana basa zvekuti haizove nehunhu hunoonekwa pahuremu hwako." Nekudaro, kune vazhinji vedu, kudya kwemanheru kazhinji ndiko kudya kukuru kwezuva, kuchipa inenge hafu yemunhu anodya macalorie ezuva nezuva, uye izvo hazvitombo kuverenga yekunonoka-husiku tudyira-ice cream kana machipisi. Zvikamu zvakakura uye zvakawandisa macalorie chero nguva yezuva inozotakura pamapondo. Kutsvaga kwakakosha kunoratidza kuti kudya kudya kunovaka muviri, kwakaderera-koriori - semuenzaniso, mbiya yezviyo zvakazara nemichero uye mukaka usina mafuta - zvinoita kuti zvive nyore kudzora huremu hwako. Izvo hazvisi nekuda kwemusiyano wekuti macalorie anopiswa sei, asi nekuti iwe haugone kudyisa gare gare muzuva kana ukatanga nekudya kunopa hutano.

Ongororo ye