7 MaGirafu Anoratidza MaCalorie kuverenga

Zvemukati

• 1. Kurema kwemuviri kunowedzera pamwe nekudya koriori
• 2. BMI inowedzera nekoriori kudya
• 3. Kushandiswa kwemacronutrients ese kwakawedzera
• 4. Kudya kwemafuta mashoma uye kwakakora kwemafuta kunogonesa kuenzana uremu
• 5. Kurera huremu kwakafanana pazvikafu zvakasiyana
• 6. Kuverenga macalorie kunobatsira kudzikira huremu
• 7. Chikamu chezviitiko chadzikira
• Chinokosha

Kuwedzera kwehuwandu hwehuwandu kwakakwira mumakumi emakore apfuura.

Muna 2012, pamusoro pe66% yevagari vemuUS vaive vaine hurema kana kufutisa ().

Nepo macronutrients, mhando dzechikafu, uye zvimwe zvinhu zvinogona kutamba chinzvimbo, kusaenzana kwesimba kunowanzo kupa zvakanyanya (,,).

Kana iwe uchidya akawanda macalorie kupfuura iwe aunoda esimba, uremu hunogona kukonzeresa.

Heano mairafu manomwe anoratidza kuti macalorie ane basa.

1. Kurema kwemuviri kunowedzera pamwe nekudya koriori

Kunobva: Swinburn B, et al. . Iyo American Journal yeKiriniki Kudya, 2009.

Chidzidzo ichi chakaongorora shanduko mukudyiwa kwekoriori uye paavhareji uremu hwemuviri kubva 1970 kusvika 2000. Zvakaona kuti muna 2000 mwana wepakati airema mapaundi 9 (4 kgs) kupfuura muna 1970, nepo mukuru wepakati airema angangoita mapaundi 19 (8.6 kgs) ( ).

Vatsvakurudzi vakaona kuti shanduko yehuremu hwepakati yakaenzana zvakanyatsoenderana nekuwedzera kwekoriori yekudyiwa.

Chidzidzo ichi chakaratidza kuti vana ikozvino vanodya mazana matatu emakoriori pazuva, nepo vanhu vakuru vachidya macalorie mazana mashanu pazuva.

2. BMI inowedzera nekoriori kudya

Zvinyorwa: Ogden CL, et al. . Dhipatimendi reHutano neHuman Services, Nzvimbo dzeDziviriro Dziviriro uye Kudzivirira, National Center yehutano Statistics, 2004.

Muviri mass index (BMI) inoyera kureba kwako-kusvika-kurema chiyero. Iyo inogona kuve chiratidzo chekuneta uye chirwere chirwere (,).

Mumakore makumi mashanu apfuura, avhareji BMI yakwira nemapoinzi matatu, kubva pa25 kusvika pa28 ().

Pakati pevakuru veU.S., yega yega zana-koriori inowedzera mukudya kwemazuva ese inosanganiswa ne0.02-poindi inowedzera muvhareji BMI (9).

Sezvauri kuona mugirafu, uku kukwira kweBMI kunoenderana zvakaringana nekukwira kwekoriori kunwiwa.

3. Kushandiswa kwemacronutrients ese kwakawedzera

Kunobva: Ford ES, et al. . Iyo American Journal yeKiriniki Kudya, 2013.

Vamwe vanhu vanotenda carbs inotungamira mukuwedzera huremu, nepo vamwe vachifunga kuti mafuta ndicho chikonzero.

Dhata kubva kuNational Health and Nutrition Examination Survey inoratidza kuti huwandu hwemacalorie kubva kuma macronutrients - carbs, mapuroteni, nemafuta - zvakaramba zvakaenzana pamusoro pemakore ().

Sezvo muzana yemakoriori, kudya kwecarb kwakawedzera zvishoma, nepo kudya kwemafuta kwadzikira. Nekudaro, iyo yakazara kudya kwematatu macronutrients kwakwira.

4. Kudya kwemafuta mashoma uye kwakakora kwemafuta kunogonesa kuenzana uremu

Kunobva: Luscombe-Marsh ND, et al. . Iyo American Journal yeKiriniki Kudya, 2005.

Vamwe vaongorori vanoti kudya kwakaderera kwecarb kunowanzo kuwedzera metabolism kupfuura zvimwe zvekudya (,).

Tsvagiridzo yakaratidza yakaderera carb chikafu inogona kushanda kune kurasikirwa uremu uye nekupa akawanda hutano mabhenefiti. Zvisinei, chikonzero chikuru chinokonzera kurasikirwa nekurema ndiko kuderedzwa kwekoriori.

Chimwe chidzidzo chakafananidza chikafu chakaderera chemafuta kune chakanyanya mafuta kudya mukati memavhiki gumi nemaviri ekarori yekudzivirira. Zvirongwa zvese zvekudya zvinodzora macalorie ne30%.

Segirafu rinoratidza, pakanga pasina musiyano wakakosha pakati pezvikafu zviviri apo macalorie ainyatso kudzorwa.

Uyezve, zvimwe zvakawanda zvidzidzo zvakadzora macalorie zvakacherekedza kuti kurasikirwa uremu kwakafanana pane zvese zvakaderera carb uye kudya kwakaderera kwemafuta.

Izvo zvakati, apo vanhu vanobvumidzwa kudya kusvikira vanzwa kuguta, vanowanzo kurasikirwa nemafuta akawanda pane yakaderera kwazvo carb chikafu, sezvo chikafu chinodzvinyirira chishuwo.

5. Kurera huremu kwakafanana pazvikafu zvakasiyana

Kunobva: Masaga FM, et al. . New England Chinyorwa cheMishonga, 2009.

Ichi chidzidzo chakaedza mana akasiyana macalorie-akarambidzwa kudya pamusoro pemakore maviri uye anosimbisa kumwe kutsvagurudza pamusoro ().

Ese mapoka mana akarasa 7.9-8.6 mapaundi (3.6-3.9 kgs). Vatsvakurudzi vakawanawo hapana mutsauko muchiuno wedenderedzwa pakati pemapoka.

Sezvineiwo, iyo fundo yakawana kuti pakanga pasina mutsauko mukudzikira uremu apo ma carbs aibvira kubva pa 35-65% yehuwandu hwekoriori yekudyiwa.

Ichi chidzidzo chinoratidza mabhenefiti eakadzikiswa-koriori chikafu pane uremu, zvisinei nekudya kwemacronutrient kuputsika.

6. Kuverenga macalorie kunobatsira kudzikira huremu

Kunobva: Kuchengeta RA, et al. Kudya Maitiro, 2008.

Kuti uderedze huremu, nyanzvi zhinji dzinokurudzira kudya mazana mashanu emakoriori pane aunoda.

Chidzidzo chiri pamusoro chakatarisa kana kuverenga macalorie kwakabatsira vanhu kurasikirwa nehuremu hwakawanda ().

Sezvauri kuona mugirafu, pakanga paine kuwirirana kwakasimba pakati pehuwandu hwemazuva evatori vechikamu akateedzera kudya kwekoriori uye huwandu hwehuremu hwavakarasa.

Zvichienzaniswa nevaya vasina kunyatsoteerera macalorie, avo vakatsvaga koriori yavo yekudyiwa vakarasika vangangoita mazana mana muzana huremu.

Izvi zvinoratidza mabhenefiti ekutarisa koriori yako yaunodya. Kuziva kwemaitiro ako ekudya uye koriori kudya kunokanganisa kureba-kurema uremu.

7. Chikamu chezviitiko chadzikira

Kunobva: Levine J, et al. Arteriosclerosis, Thrombosis, uye Vascular Biology, 2006.

Pamwe pamwe nekuwedzera kwekoriori kudya, humbowo hunoratidza kuti vanhu havachanyanyo shanda kupfuura pakutanga, paavhareji (,).

Izvi zvinogadzira mukaha wesimba, rinova izwi rinoreva musiyano uripo pakati penhamba yemacalorie aunodya nekupisa.

Iko kune zvakare humbowo hwekuti, zvakazara, vanhu vane kufutisa vanogona kunge vasina kushanda panyama pane avo vasina kufutisa.

Izvi hazvingoshandi kune kurovedza muviri chete asi zvakare isiri-yechiitwa chiitiko sekumira. Chimwe chidzidzo chakawana kuti vanhu vakaonda vakamira kwemaminetsi gumi nemashanu nguva yakareba zuva rega rega pane vanhu vane kufutisa ().

Vatsvakurudzi vakagumisa kuti kana avo vane kufutisa vakaenzana nezviitiko zveboka rakaonda, vanogona kupisa mamwe mazana mashanu emakoriori pazuva.

Ichi uye zvimwe zvidzidzo zvinoratidza kuti kudzikiswa kwezviitiko zvemuviri zvakare mutyairi wekuwedzera uremu uye kufutisa, pamwe nekuwedzera koriori yekudya (,,).

Chinokosha

Humbowo hwazvino hunotsigira zvakanyanya pfungwa yekuti huwandu hwekoriori hwakawanda hunogona kutungamira mukuwedzera huremu.

Nepo zvimwe zvekudya zvingave zvichinyanya kukora kupfuura zvimwe, ongororo inoratidza kuti, pane zvese, kudzikisa macalorie kunokonzera kurasikirwa nekurema, zvisinei nekuumbwa kwechikafu.

Semuenzaniso, chikafu chizere chinogona kunge chiine macalorie mazhinji, asi chinowanzove chiri kuzadza. Zvichakadaro, chikafu chakagadziriswa zvakanyanya chiri nyore kugaya, uye mushure mekudya chikafu, unobva wakurumidza kunzwa nzara zvakare. Neiyi nzira, zvinova nyore kushandisa akawanda macalorie kupfuura iwe aunoda.

Nepo hunhu hwechikafu hwakakosha pahutano hwakakwana, huwandu hwekoriori inotora chinzvimbo chakakosha mukuwana nekudzora uremu.