1,200-Calorie Kudya Ongororo: Inoshanda Here Kuti Udzikire Kurema?

Zvemukati

• Chii chinonzi 1,200-koriori chikafu?
• Inogona kukubatsira here kuti uderedze huremu?
• Zvichida mabhenefiti e1,200-koriori chikafu
• Zvichida kudzikira
• Dzimwe nzira dziri nani
• Chinokosha

Vamwe vanhu vanoteedzera 1,200-koriori kudya zvirongwa zvekurudzira kurasikirwa kwemafuta uye vanosvika avo ehuremu uremu nekukurumidza sezvazvinogona.

Kunyange chiri chokwadi kuti kucheka macalorie inzira inoshanda yekudzora huremu, tsvagiridzo inoratidza kuti kudzikisa kudya kwecalorie zvakanyanya hakuna kunaka kune hutano hurefu kana huremu.

Ichi chinyorwa chinoongorora 1,200-koriori chikafu uye inovhara zvingangoita mabhenefiti uye kudzikira kwakabatana neyakaderera koriori madhayeti maitiro.

Chii chinonzi 1,200-koriori chikafu?

Kudya kwe1,200-koriori inzira yekudya iyo inoganhurira huwandu hwemakoriori ezuva nezuva iwe aunoshandisa kusvika 1,200. Kudya uku kunoonekwa sekudya kwakaderera kwecalori nekuti inopa mashoma macalorie kupfuura avhareji vanhu vakuru vanofanirwa kuchengetedza huremu hwavo.

Vazhinji vanopa hutano, kusanganisira vanachiremba uye vezvekudya, vanoraira yakaderera macalorie chikafu senge yekuenda-kuchirongwa chekudzora uremu.

Kurudziro yakajairika yekumutsa uremu ndeyekuderedza kudya kwecalori ne500-750 macalorie pazuva. Izvi zvinowanzo dudzira kune yakaderera koriori chikafu che 1,200-1,500 macalorie pazuva kune vakadzi vakuru uye 1,500-1,800 macalorie pazuva kune varume vakuru ().

Ziva kuti 1,200 macalorie ari kumagumo ezasi eakakurudzirwa akadzika macalorie mabhureji evakadzi.

Vamwe vaongorori vanoronga zvakaderera macalorie madhayeti senge nzira dzekudya dzinounza pakati pe800-1,200 macalorie pazuva, nepo yakaderera kwazvo macalorie chikafu akaiswa muzvikamu sezvikafu zvinounza mashoma pane mazana masere macalorie pazuva (,).

Idzi idzi dhayeti dzinowanzo teverwa kwenguva pfupi yevhiki kusvika kumwedzi kukurudzira kukurumidza kuonda.

Koriori yakaderera uye yakaderera kwazvo macalor diets anowanzo shandiswa muzvirongwa zvekiriniki pasi pekutarisirwa kwechiremba, senge nzvimbo dzekudzikira uremu, asi dzinozivikanwa nevanhu vese zvakare.

Muchokwadi, vazhinji varairidzi vehuremu, varairidzi vega, uye mawebhusaiti akakurumbira ekudhayeta anopa 1,200-macalor kudya zvirongwa, achivimbisa kuti kutevera 1,200-macalor chikafu kuchakubatsira iwe "kuderera pasi nekukurumidza."

Idzi idzi dhayeti dzinosimudzira kushandiswa kwe "low calorie," "isina mafuta," uye "yakaderedzwa-mafuta" chikafu kubatsira kuchengetedza macalorie kudya zvishoma uye kazhinji kunosanganisira macalorie kuverenga kuitira kuti ma dieters ave nechokwadi chekuti vari kugara pasi pezuva ravo muganho.

Nepo chikafu chiuru nemazana maviri-macalorie chingave chakakodzera munguva pfupi mune mamwe mamiriro, 1,200 macalorie ari mashoma kwazvo kune ruzhinji rwevakuru.

Uyezve, nepo iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchideredza ako macalorie kudya, zvidzidzo zvinoratidza kuti yakaderera macalor diets kashoma anoshandira kuchengetedza huremu kure kune zvakanaka (,).

Kudya chiuru nemazana maviri-macalorie kunoonekwa sekudya kwakaderera kwekoriori. Kudya kwakaderera kwekoriori kunoshandiswa kukurudzira kurasikirwa nekukurumidza uye dzimwe nguva kunorayirwa nevezvehutano.

Inogona kukubatsira here kuti uderedze huremu?

Kugadzira kukanganiswa kwekoriori kunodiwa kuti uremerwe uremu. Kucheka macalorie ne500-750 macalorie pazuva, sekurairwa nevamwe vezvehutano, zvinogona kukurudzira kurasikirwa nekurema, zvirinani munguva pfupi.

Ongororo dzakawanda dzakaratidza kuti kutevera kwakaderera macalorie madhayeti, kusanganisira 1,200-koriori kudya, kunogona kukurudzira kuonda.

Semuenzaniso, ongororo muvanhu 2,093 vane kufutisa yakaratidza kuti kurapwa kwakatariswa 1,200-koriori chikafu chinotsiva chikafu kwakakonzera kurasikirwa kwepakati kwemafuta kwe4.7% pamwedzi gumi nemiviri ().

Mune kumwe kuongorora, vanhu vakuru vakatevera chirongwa chekutapudza uremu chakapa mazana mashanu, chiuru nemazana maviri neshanu, kana chiuru nemazana nemazana masere nezana nemazana masere ezviuru pazuva.

Mushure megore rimwe, avo vari pa1,200-1,500-koriori-pazuva-dhayeti vakawana paavhareji uremu hwemapondo gumi nemashanu (6.8 kg). Zvisinei, 23% yevanhu 4,588 vanotevera 1,200-koriori chikafu chakasiya chidzidzo ().

Zvidzidzo zvakawana kuti nepo kutanga kurasikirwa uremu uchishandisa yakaderera macalor diets senge 1,200-macalor diets inowanzo kukurumidza uye yakakurisa, inowanzo teverwa nehukuru hwehuremu hunowanazve, zvichienzaniswa nezvikafu zvinoshandisa chete zvine mwero koriori kurambidzwa.

Mune yekushambadzira uremu yekudzidza yataurwa pamusoro, vatsvaguriri vakaona kuti kukurumidza kudzikira uremu mukati memwedzi mitatu yekutanga kwaibatanidzwa nekukudzirazve kukuru mukati memwedzi mipfumbamwe-yekuremerwa uremu hwekuchengetedza chikamu mune ese matatu emapoka ezvikafu ().

Chimwe chidzidzo muvanhu makumi mashanu nevanomwe vane kufutisa kana kufutisa kwakaratidza kuti mushure mekutevera yakaderera kwazvo mazana mashanu emakori echikafu kana yakaderera 1,250-koriori chikafu kwemasvondo mashanu ne12, zvichiteerana, vatori vechikamu vakawana zvakare 50% yehuremu hwavakarasikirwa pamusoro pemwedzi gumi, paavhareji ().

Izvi zvinodaro nekuti koriori yakaderera kudya kunopa shanduko yemagetsi inochengetedza simba uye inodzivirira kurasikirwa kwehuremu, kusanganisira kuwedzerwa kudya, kurasikirwa kwehuremu hwemuviri, uye kudzikiswa kwenhamba yemakoriyori akatsva, ese ayo anoita kuti kureba kwehuremu kurema kuve kwakaoma (,,) .

Izvi zvakatungamira nyanzvi zhinji dzehutano kukurudzira kudya mapatani anongoshandisa kudzikisira kudiki mukoriori kudya kusimudzira kurasikirwa nekurema asi uchidzikisira zvisirizvo metabolic adapta inosanganisirwa neyepasi macalor diets (12).

Kunyangwe uchitevera yakaderera koriori chiuru nemazana maviri-macalorie chikafu chinokonzeresa mukudzikira uremu, mikana yekuchengetedza huremu iri shoma.

Zvichida mabhenefiti e1,200-koriori chikafu

Kuteedzera chikafu chiuru nemazana maviri-macalorie kunogona kupa mabhenefiti ehutano, asi zvakakosha kuti uzive kuti mabhenefiti aya anofambidzana nekirori yekudzivirira, kazhinji, uye kwete yakanangana ne1,200-koriori mapurani ezvokudya.

Kugara uchidya macalorie kupfuura anodikanwa nemuviri wako kunogona kutungamira kune zvakawanda zvehutano mhedzisiro, kusanganisira kuwedzera uremu, kuwedzerwa chirwere chemoyo njodzi, uye chirwere cheshuga ().

Kuita kuti muviri wako uve nenhamba chaiyo yemakoriori kwakakosha mukuchengetedza hutano hwakazara.

Ongororo dzakawanda dzakaratidza kuti kudzikisa macalorie, kazhinji, kunogona kubatsira hutano nekusimudzira kurasikirwa nekurema, kuderedza chirwere chemoyo njodzi zvakaita seLDL (yakaipa) cholesterol, uye kudzikira kweshuga yeropa uye kuzvimba (,,,,,).

Hapana mubvunzo kuti kurasikirwa nehuremu hwakawandisa hwemuviri kune mhedzisiro pane hutano uye kuti kugara mukati meako wega koriori zvinodiwa kwakanakira muviri wako.

Nekudaro, nzira dzinoshandiswa kusimudzira uremu nyaya, uye kushandisa yakaderera kwazvo koriori, nzira dzekudzivirira dzinodzivirira dzakabatana zvakanyanya nemikana yakawedzera yekurema zvakare munguva.

Naizvozvo, nepo kurasikirwa nehuremu hwakawandisa kwemuviri kunogona kubatsira hutano hwako hwese, zvakakosha kuti usarudze hutano, nzira dzekudzikisira uremu pamusoro pedzimwe nzira dzakanyanya dzekudya.

Izvo zvinofanirwa kucherechedzwa kuti kumwe kutsvagurudza kwakaratidza kuti vanhu vane kufutisa kana kufutisa kwekutambudzika vanotevera yakaderera koriori kana yakaderera kwazvo macalorie chikafu pasi pekutarisirwa kwechiremba vanorasikirwa nehuremu uye kunatsiridza yavo yeropa shuga uye lipid profiles, izvo zvinogona kuvandudza hutano hwakazara ().

Zvakadaro, izvi zvikafu zvinowanzo teverwa kwenguva pfupi uye zvinowanzo sanganisirwa nemitero yakakwira yekusiya nekuda kwechimiro chavo.

Kunyange zvakadaro, kana iwe uchifarira kutevera yakaderera koriori chikafu chekudzikisa uremu, zvakakosha kutaura nemupi anokwanisa wehutano mupi wezano.

Kurasikirwa nehuremu hwemuviri uye kupisa muviri wako nenhamba chaiyo yekoriori kwakakosha kune hutano hwese. Kunyangwe 1,200-koriori chikafu chinosanganisirwa nehumwe hutano mabhenefiti, aya mabhenefiti ane hukama nekudzikiswa kwekoriori mune zvese.

Zvichida kudzikira

Zvinoda macalorie zvakasarudzika uye zvinoenderana nezvinhu zvakawanda, zvinosanganisira saizi yemuviri, zera, uye nhanho dzezviitiko. Kudya 1,200-koriori hakuna kukodzera kune vazhinji vakuru, kusanganisira vakadzi vadiki.

Kunyangwe zvinoda macalorie zvichisiyana kubva pamunhu kusvika pamunhu uye zvido chaizvo zvinogona kungo tsanangudzwa pachishandiswa chaicho michina kana kuverenga, avhareji mukadzi mukuru anoda kwakatenderedza zviuru zviviri zvemakoriori pazuva kuti arambe aine huremu, nepo murume achida anosvika mazana maviri nemazana mashanu (,).

Zvekare, idzi nhamba dzinongova mavhareji uye hadziratidze mutsauko mune zvinoda macalorie nekuda kwezvinhu zvakaita sezera, zviitiko zvezviitiko, uye kukwirira. Zvisinei, aya mavhareji ekoriori anoda kuongororwa anokupa iwe pfungwa yekuti yakadzika sei 1,200 macalorie.

Kudya 1,200-koriori kwakanyanya kuderera kune vanhu vazhinji uye kunogona kukonzera zvakashata mhedzisiro sedzungu, nzara yakanyanyisa, kusvotwa, kushomeka kwemicronutrient, kuneta, kutemwa nemusoro, uye nduru ().

Uyezve, iyo 1,200-koriori chikafu chinogona kukumisira iwe kukundikana kana kwenguva refu-kurema kurasikirwa iri chinangwa chako.

Kudzivisa macalorie kunotungamira mukuchinja kwemagetsi mumuviri wako. Izvi zvinosanganisira kuwedzera kwemahormone senge ghrelin uye cortisol, iyo inotyaira nzara, pamwe nekudonha mukuzorora metabolic rate (RMR), kana macalorie aunopisa uchizorora (12,).

Izvi zvinotungamira kumikana mikuru yekuremerwa kuwedzerazve nekufamba kwenguva, pamwe neyakaipisisa kutenderera kwekudzokorora kwehuremu zvichiteverwa nehuremu kudzokazve kune akawanda asingagumi dieters ruzivo - izvo zvinowanzo kutungamira kumanzwiro ekupererwa.

Kurema bhasikoro kunokanganisa hutano hwepfungwa, uye ongororo yakaratidza kuti kudzokorora kudzokorora uye kurema kuchovha bhasikoro kunogona kusimbisa moyo uye kunogona kukonzera njodzi yakanyanya yekusagadzikana kwekudya, rudzi rwechipiri chirwere cheshuga, uye kuwedzera kufa kwevanhu (,).

Kucheka macalorie zvakanyanya kunogona kutungamira kune yakashata mhedzisiro senge kushomeka kwehutano uye kuneta. Kudya kwakaderera kwekoriori hakuwanzo shanda kwenguva refu uremu uye kunogona kutungamira kuhuremu kuchovha, izvo zvinokanganisa hutano hwese.

Dzimwe nzira dziri nani

Kazhinji varapi vehutano uye vanhu vari kutsvaga kudzikisa hure vanosarudza chikafu zvichienderana nekukurumidza kwavanogona kuburitsa zvaunoda, vachitadza kufunga mhedzisiro yehutano kwenguva refu yekunyanyisa kudzora macalorie.

Paunenge uchisarudza inorambidzwa, yakaderera koriori chikafu chinounza zvakaderera pazasi pezuva nezuva koriori zvinodiwa zvinogona kukonzera kukurumidza kurasikirwa uremu, ramba uchifunga kuti zvimwe zvehuremu hwekurema zviri muchimiro chemhasuru mashoma. Tsandanyama kurasikirwa uye kumwe kugadziriswa kwemagetsi kunogona kudzora yako RMR (12).

Kukanganisa kukuru kwekoriori hakungotungamire shanduko dzisingafadzi dzinoita kuti kuonda kurasikirwe zvakanyanya asi zvakare kunogona kutora kukuvadza kwakanyanya pahupenyu hwako hwepamoyo.

Ruzhinji rwezvidzidzo zvekutsvagisa runoratidza kuti kudya hakuiti uye kunoshandisa hutano, nzira dzakapfupika dzekurasikirwa nesarudzo sarudzo iri nani yekutsigira kurasikirwa nekurema kwekuchengetedza uremu kwenguva.

Semuenzaniso, pachinzvimbo chekucheka zvaunodya pasi kusvika chiuru nemazana maviri macalorie, izvo zvinowanzo sanganisira kuteedzera chidimbu chechikafu chinoyambuka miromo yako, edza mashoma eanotevera humbowo-hwakavakirwa, hutano hutano hwekudzora uremu matipi:

• Idya zvekudya zvese. Zvese zvekudya, zvinosanganisira miriwo, michero, bhinzi, hove, nzungu, mhodzi, uye mazai, zvinofanirwa kuve neyakawandisa koriori yako yaunodya. Zvese zvekudya zvakazara nefiber, protein, uye mafuta ane hutano muviri wako unoda kuti ubudirire.
• Cheka wedzera shuga nemafuta. Kuderedza mafuta ako uye kuwedzerwa kudya kweshuga inzira ine hutano yekusimudzira kuonda. Chikafu chakajairika- uye / kana chikafu chine mafuta chinosanganisira soda, makeke, ice cream, zviwitsi, uye zviyo zvine shuga ().
• Bika zvimwe zvekudya kumba. Vimba zvishoma pakuburitsa, maresitorendi, uye chikafu chinokurumidza uye bika zvimwe zvekudya kumba. Vanhu vanobika kudya kwakawanda pamba vanowanzorema zvishoma uye vane chikafu chine hutano kupfuura avo vanodya kudya kwakawanda kunze kwemusha ().
• Wedzera chiitiko chezuva nezuva. Imwe yedzakanakisa nzira dzekusimudzira hutano, kuenderera nekudzikira huremu ndeyekugadzira chinodzikira chekoriori nekuwedzera huwandu hwemacalorie aunopisa. Edza kuwedzera mukufamba kwemazuva ese kunze, kutora makirasi ekurovedza muviri, kana kujoinha gym ().
• Shanda pamwe neruzivo rwehutano mutapi. Kurera huremu kunogona kutyisa uye kunetsa. Nyanzvi yekuziva nezvekudya kana mumwe mupi wezvehutano akadzidziswa anogona kukubatsira kudzikira huremu nenzira ine hutano pasina kurambidzwa kwakanyanya.

Nepo kurasikirwa uremu uchishandisa zvine hutano, nzira dzekudya dzakatsiga dzinogona kutora nguva yakawanda, zvinodzora zvinochinja zvisina kunaka zvinoitika panguva yekunyanyisa kwekoriori uye zvinogona kubatsira kuwedzera mikana yako yekuchengetedza huremu zvachose.

Paunenge uchiedza kudzikisa huremu, kushandisa nzira dzinoomesesa dzinogona kukubatsira iwe kuwana hutano, kuenderera nekudzikira uremu

Chinokosha

Kudya 1,200-koriori yakaderera koriori yekudya maitiro ayo anowanzo sanganisira kuverenga macalorie uye kudya zvakaderedzwa macalorie chikafu kukurudzira kukurumidza kurasikirwa uremu.

Kunyangwe chikafu chiuru nemazana maviri-macalori chingangosimudzira kwenguva pfupi, nekukurumidza kurasikirwa uremu, kuchinjika kwemagetsi kunoitika panguva yekudzivirirwa kwekoriori kunoita kuti uremu huve kure kwenguva yakareba zvakanyanya kuoma.

Uyezve, 1,200 macalorie ari pasi pevhareji huwandu hwe macalorie ayo vanhu vakuru vazhinji - kunyangwe vakadzi vadiki - vanoda kupisa miviri yavo.

Nepo kudya kuchipa 1,200 kana mashoma macalorie chishandiso chakakurumbira chekudzora uremu, zvirinani kune hutano hwako hwese kusarudza chikafu chinopa muviri wako nenzira ine hutano uye chinokurudzira kunonoka asi kuenderera kwekudzikira kwekurema kunogona kuchengetedzwa kwehupenyu hwese.