6 Zvikonzero Nei Kalori Isiri Iyo Kalori

Zvemukati

• 1. Fructose vs Glucose
• 2. Iyo Thermic Mhedzisiro yeKudya
• 3. Protein Inouraya Nzara uye Inoita Iwe Idye Mashoma Makoriori
• 4. Satiety Index
• 5. Zvishoma-Carb Zvikafu Zvinotungamira ku otomatiki Koriori Kurambidzwa
• 6. Iyo Glycemic Index
• Icho Chinokosha

Panyaya dzese dzezvekudya zvinovaka muviri, ngano yekoriori ndiyo yakanyanya kuwanda uye inokuvadza zvakanyanya.

Iyo pfungwa yekuti macalorie ndiyo inonyanya kukosha chikamu chekudya - kuti manyuko emakoriori aya haana basa.

“Kalori kalori ndizvo koriori, ”vanodaro - kuti hazvina basa kuti unodya zana macalorie ezviwitsi kana broccoli, ivo vanozove nemhedzisiro imwechete pahuremu hwako.

Ichokwadi kuti macalorie ese ane chiyero chakaenzana chesimba. Koriori imwe yezvokudya ine 4,184 Joules emagetsi. Mukuremekedza ikoko, koriori ndizvo koriori.

Asi kana zvasvika kumuviri wako, zvinhu hazvisi nyore kudaro. Muviri wemunhu unonyanya kuomesa biochemical system ine akajeka maitiro ayo anodzora simba muyero.

Kudya kwakasiyana kunoenda nenzira dzakasiyana dzezvinhu zvipenyu, zvimwe zvacho zvisina kukwana uye zvinokonzeresa simba (macalorie) kurasikirwa senge kupisa ().

Zvinotonyanya kukosha inyaya yekuti chikafu chakasiyana uye macronutrients ane maitiro makuru pamahomoni nenzvimbo dzehuropi dzinodzora nzara uye maitiro ekudya.

Zvikafu zvaunodya zvinogona kukanganisa maitiro ehupenyu anodzora nguva, chii uye yakawanda sei iwe yaunodya.

Heano matanhatu akaratidzirwa mienzaniso yekuti nei calori iri kwete koriori.

1. Fructose vs Glucose

Shuga mbiri huru dzakareruka mukudya kwako iglucose uye fructose.

Gram yegiramu, iwo maviri anopa akaenzana macalorie.

Asi nzira yavanogadzirwa mumuviri zvakasiyana zvachose (2).

Glucose inogona kugadziriswa nezvose zvinyama zvemuviri wako, asi fructose inogona kungogadziriswa nechiropa mune chero huwandu hwakakosha ().

Heano mienzaniso mishoma yekuti nei glucose macalorie asina kufanana neefructose macalorie:

• Ghrelin ndiyo hormone yenzara. Inoenda kumusoro kana iwe uine nzara uye uchidzika mushure mekunge wadya. Imwe ongororo yakaratidza kuti fructose inotungamira kune yakakwira ghrelin mazinga - ndiyo nzara - kupfuura glucose ().
• Fructose haikurudzire nzvimbo dzekuguta muhuropi hwako nenzira imwechete seglucose, zvichitungamira kuderedzwa kunzwa kwekuzara ().
• Kudya yakawanda fructose kunogona kukonzera insulin kudzivisa, mafuta emimba anowedzera, kuwedzerwa triglycerides, shuga yeropa uye diki, gobvu LDL kana ichienzaniswa neiyo chaiyo nhamba yakafanana yemacalorie kubva glucose ().

Sezvauri kuona: iyo yakafanana nhamba yemakoriori - akasiyana zvakanyanya mhedzisiro pane nzara, mahormone uye metabolic hutano.

Kutonga zvinovaka muviri zvinoenderana nemakoriyori avanopa inzira zvakareruka.

Ramba uchifunga kuti fructose inongova nemhedzisiro kana ichidyiwa zvakawandisa. Yakawedzerwa shuga uye zviwitsi ndizvo zvadzo zvihombe zvekudya.

Usaore moyo kudya michero yakawanda. Kunyangwe iine fructose, ivo vakapfumawo mune fiber, mvura uye vanopa yakakosha kutsenga kuramba, iyo inoderedza zvakashata mhedzisiro yeiyo fructose.

Kunyangwe iyo fructose uye glucose ichipa yakaenzana macalorie, fructose ine yakawanda yakaipa mhedzisiro pamahomoni, chishuwo uye metabolic hutano.

2. Iyo Thermic Mhedzisiro yeKudya

Kudya kwakasiyana kunoenda nenzira dzakasiyana dzemagetsi.

Dzimwe dzenzira idzi dzinoshanda kupfuura dzimwe.

Iyo inoshanda zvakanyanya nzira yemetabolism ndeye, iyo yakawanda yesimba rechikafu inoshandiswa pabasa uye zvishoma inoparadzwa sekupisa.

Nzira dzemagetsi dzemapuroteni hadzishande pane nzira dzemagetsi dze carbs nemafuta.

Mapuroteni ane macalorie mana pagiramu, asi chikamu chikuru cheaya mapuroteni macalorie anorasika sekupisa kana achigadziriswa nemuviri.

Iyo thermic mhedzisiro yechikafu chiyero chekuti zvikafu zvakasiyana zvakadii zvinowedzera kushandiswa kwesimba, nekuda kwesimba rinodiwa kugaya, kupinza nekugadzirisa zvinovaka muviri.

Heano maitiro e thermic eakasiyana macronutrients ():

• Mafuta: 2–3%
• Carbs: 6–8%
• Mapuroteni: 25–30%

Zvinyorwa zvinosiyana pamhamba chaiwo, asi zviri pachena kuti protein inoda simba rakawanda rekugadzirisa kupfuura mafuta uye carbs ().

Kana iwe ukaenda neiyo thermic mhedzisiro ye25% yeproteine ​​uye 2% yemafuta, izvi zvinoreva kuti zana macalorie eprotein anozopedzisira ave se75 macalorie, nepo zana macalorie emafuta achizoguma se 98 macalorie.

Zvidzidzo zvinoratidza kuti mapuroteni epamusoro-soro anowedzera metabolism ne 80-100 macalorie pazuva, zvichienzaniswa neyepasi-protein chikafu (,).

Taura zvakapusa, mapuroteni epamusoro-soro ane metabolic mukana.

Mapuroteni macalorie haanyanye kukora kupfuura macalorie kubva kuma carbs nemafuta, nekuti protein inotora simba rakawanda kuti riite metabolism. Chikafu chese chinodawo simba rakawanda kugaya pane chikafu chakagadziriswa.

3. Protein Inouraya Nzara uye Inoita Iwe Idye Mashoma Makoriori

Nyaya yeprotein haigumi nekuwedzera metabolism.

Izvo zvinotungamira kune yakanyanya kuderedzwa kudya, ichiita kuti iwe udye mashoma macalorie otomatiki.

Zvidzidzo zvinoratidza kuti mapuroteni ndiyo inonyanya kuzadza macronutrient (,).

Kana iwe ukawedzera kudya kwako kweprotein, iwe unotanga kuonda pasina kuverenga macalorie kana kudzora zvikamu. Mapuroteni anoisa kurasikirwa kwemafuta pane autopilot (,).

Mune kumwe kuongorora, vanhu vakawedzera mapuroteni ekudya kusvika makumi matatu kubva muzana emacalorie, zvakangoerekana vatanga kudya 441 mashoma macalorie pazuva uye vakarasikirwa ne11 mapaundi (4.9 kg) muvhiki gumi nembiri ().

Kana iwe usiri kuda kuenda kuchikafu asi ingoisa zviyero zvemetaboli mukuda kwako, kuwedzera mapuroteni kuchikafu chako inogona kuve iri nyore uye inonaka nzira yekukonzeresa kuonda.

Zviri pachena kwazvo kuti kana zvasvika kune metabolism uye chishuwo mutemo, protein calorie haina kufanana nekoriori kubva ku carbs kana mafuta.

Kuwedzera kweprotein kunogona kutungamira pakuderedza zvakanyanya kudya uye kukonzeresa kuonda pasina chikonzero chekuverenga koriori kana chikamu chekutonga.

4. Satiety Index

Kudya kwakasiyana kune mhedzisiro pane kuguta. Izvi zvinoreva kuti zvimwe zvekudya zvinokupa iwe kunzwa kukuru kwekuzara.

Zvakare zvakareruka kudya zvakanyanya pane zvimwe zvekudya kupfuura zvimwe.

Semuenzaniso, zvinogona kunge zviri nyore chaizvo kudya mazana mashanu emacalorie kana anopfuura ice cream, nepo uchifanira kumanikidza kuzvipa chikafu chako kuti udye mazana mashanu emakori emazai kana broccoli.

Uyu ndiwo muenzaniso wakakosha wekuti sarudzo dzekudya dzaunogadzira dzinogona kukanganisa sei macalorie aunopedza kushandisa.

Pane zvinhu zvakawanda zvinoona kukosha kwekuguta kwezvikafu zvakasiyana, zvinoyerwa pachiyero chinonzi satiety index ().

Iyo satiety indekisi chiyero chekugona kwekudya kudzikisira nzara, kuwedzera manzwiro ekuzara uye kudzikisa kudya kwekoriori kwemaawa mashoma anotevera.

Kana iwe uchidya chikafu chakaderera pane iyo satiety index, ipapo uchave uine nzara uye unozopedzisira wadya zvakanyanya. Kana iwe ukasarudza zvekudya zvakakwirira pane iyo satiety index, iwe unozopedzisira wadya zvishoma uye uchideredza uremu.

Mienzaniso yezvikafu zvakakwirira pane index yekuguta mbatatisi yakabikwa, nyama yemombe, mazai, bhinzi nemichero. Chikafu chakaderera pane indekisi chinosanganisira madonati nemakeke.

Zviripachena, kuti kana ukasarudza chikafu chiri kuzadza kana kuita chichava nemhedzisiro huru pasimba rako remagetsi munguva refu.

Kudya kwakasiyana kune mhedzisiro pane kuguta uye mangani macalorie aunopedzisira uchidya mukudya kunotevera. Izvi zvinoyerwa pachiyero chinonzi satiety index.

5. Zvishoma-Carb Zvikafu Zvinotungamira ku otomatiki Koriori Kurambidzwa

Kubva mugore ra2002, pamusoro pemakumi maviri emiedzo yakarongedzwa yakasarudzika yakafananidza yakaderera-carb uye yakaderera-mafuta kudya.

Mhedzisiro yacho inoratidza kuti kudya kwakaderera-carb kunotungamira mukurasikirwa nekurema kupfuura chikafu chine mafuta mashoma, kazhinji kazhinji zvakapetwa ka3-3.

Chimwe chezvikonzero chikuru cheichi ndechekuti kudya kwakaderera-carb kunotungamira mukudzora kwazvo kudya. Vanhu vanotanga kudya mashoma macalorie vasina kuyedza (, 17).

Asi kunyangwe macalorie akaenzana pakati pemapoka, iwo akadzika-macarb mapoka anowanzo kurasikirwa nehuremu hwakawanda, kunyange zvisingawanzo svika kukosha kwehuwandu (, 19,).

Chikonzero chikuru cheichi chingangove chikafu chakaderera-carb chinokonzeresa kurasikirwa kukuru kwemvura. Kuwedzeredza bloat kunowanzoenda kuenda muvhiki yekutanga kana maviri ().

Zvakare, kudya kwakaderera-carb kunowanzo sanganisira mapuroteni akawanda pane kudya kwakaderera-mafuta. Mapuroteni anotora simba kugadzirisa muviri uye muviri unoshandisa simba kushandura mapuroteni kuita glucose ().

Kudya kwakaderera-carb kunogara kuchitungamira kuhuremu hwakawanda kupfuura kudya kwakaderera-mafuta, kunyangwe kana macalorie akaenzana pakati pemapoka.

6. Iyo Glycemic Index

Kune makakatanwa mazhinji mumunda wehutano uye nyanzvi hadziwirirane pane zvakawanda zvinhu.

Asi chimwe chezvinhu zvishoma izvo anenge munhu wese anobvumirana nazvo ndechekuti yakanatswa carbs yakaipa.

Izvi zvinosanganisira akawedzera shuga senge sucrose uye yakakwirira-fructose chibage sirasi, pamwe neyakagadziridzwa zviyo zvigadzirwa senge chena chingwa.

Akagadziridzwa makabhohaidhiretsi anowanzo kuve akaderera mu fiber uye anogayikwa uye anopinza nekukurumidza, zvichitungamira kukurumidza spikes muropa shuga. Ivo vane yakakwira glycemic index (GI), inova chiyero chekuti chikafu chinokurumidza sei kusimudza shuga yeropa.

Kana iwe uchidya chikafu chinosvitsa shuga yeropa nekukurumidza, chinowanzo kutungamira kupaza mushuga yeropa maawa mashoma gare gare. Kana izvozvo zvikaitika, iwe unowana chishuwo cheimwe yakakwira-carb snack.

Izvi zvinozivikanwa zvakare se "shuga yeropa roller coaster."

Chimwe chidzidzo chakashandira vanhu mukaka wemukaka wakafanana munzira dzese kunze kwekuti imwe yaive nepamusoro-GI uye imwe yakaderera-GI carbs. Iyo yepamusoro-GI milkshake yakakonzera kuwedzera nzara uye zvishuwo zvichienzaniswa neyepasi-GI kuzunguza ().

Chimwe chidzidzo chakawana kuti vakomana vechidiki vakadya 81% yakawanda macalorie panguva yekukwira-GI chikafu ichienzaniswa neyepasi-GI kudya ().

Naizvozvo, kumhanya uko macarbori akarova iyo system kunogona kuita musimba pane kwavo kugona kukonzeresa kudya uye kurema kuwana.

Kana iwe uri pane yakakwira-carb chikafu, zvakakosha kuti usarudze izere, isina kugadziriswa carb sosi ine fiber. Iyo faibha inogona kudzikisira mwero urwo glucose inopinda muhurongwa hwako (,).

Zvidzidzo zvinogara zvichiratidza kuti vanhu vanodya chakanyanya-GI chikafu vari panjodzi huru yekuve vakafutisa uye vane chirwere cheshuga. Izvi zvinodaro nekuti hadzisi dzese carb macalorie akagadzirwa akaenzana (,).

Zvidzidzo zvinoratidza kuti macarbohydrate akacheneswa anotungamira kune akakurumidza uye akakura mapiki mushuga yeropa, izvo zvinotungamira mukuchiva uye kuwedzera kudya kwekudya.

Icho Chinokosha

Mhando dzakasiyana dzekoriori dzinogona kuve nemhedzisiro dzakasiyana panzara, mahormone, simba rekushandisa pamwe nenzvimbo dzehuropi dzinodzora kudya.

Kunyangwe macalorie akakosha, kuaverenga kana kunyatsoziva kwawo hazvitombodi kuti uderedze huremu.

Muzviitiko zvakawanda, shanduko dziri nyore mukusarudzwa kwechikafu dzinogona kutungamira kune iwo akafanana kana zvirinani mhedzisiro pane kudzora yako calorie kutora.