Mangani Makorori Iwe Uri * Chaizvoizvo Kudya?

Zvemukati

• Unoda Makori Akawanda Sei?
• 4 Zvinhu Zvemunhu Zvinokanganisa Zvaunoda zveCaloriki
• Iyo Chete 3 Kudya Mitemo Unofanira Kuziva
• Dzidza Kuti Mangani Makorori Ari Mune Ako aunofarira Zvikafu
• Zvokudya Zvakanakisisa Zvokudya...
• Ongororo ye

Unoedza kudya zvakanaka, asi nhamba iri pachikero inoramba ichikwira. Inzwi rakajairika? Maererano neongororo yakaitwa neInternational Food Information Council Foundation, vanhu vekuAmerica vanodya zvakanyanya kupfuura zvavanofanira. Pakati pevanhu chiuru vakaongororwa - inenge hafu yevakadzi - makumi mana kubva muzana vakatadza kana kufungidzira mhinduro yemibvunzo: "Mangani macalorie andiri kudya?" kana "Mangani macalorie andinofanira kunge ndichidya?"

"Saka vakadzi vazhinji vari kudya vachimhanya," anodaro Barbara J. Rolls, Ph.D., purofesa wezvokudya muPennsylvania State University uye munyori we Iyo Volumetrics Kudya Chirongwa. . 'ndiri kudya macalorie mangani?'

Nhau dzinofadza ndedzekuti chikafu chako hachidi kubhadharwa zvakakwana. Panzvimbo pekuverenga zvekudya kunze, ingo ziva kuti mangani macalorie aunoda kudya pazuva. (Yakabatana: Chii Chiri Nani Kupera Kurema: Kudya kana Kuekisesaiza?)

Verenga pane zvimwe zvakakosha zvekugara-zvidiki mhinduro uye nemhedzisiro mhinduro kune mangani macalorie andiri kudya?

Unoda Makori Akawanda Sei?

1. Verenga yako basal metabolic rate (BMR), huwandu hwesimba rinopisa muviri wako uchiita mabasa akakosha sekufema uye kutenderera kweropa.

• Kana iwe uri pasi pemakore makumi matatu: (0.0621 x uremu hwako / 2.2 + 2.0357) x 240 = BMR
• Kana iwe uchipfuura makore makumi matatu: (0.0342 x uremu hwako / 2.2 + 3.5377) x 240 = BMR

2. Taura chikamu chezviitiko zvako.

• Iwe kashoma kurovedza muviri: 1.3
• Iwe unowana maekisesaizi zuva rega rega, asi kazhinji kwakareruka, sekufamba kana kutamba gorofu: 1.5
• Iwe unoita yakakwira-yakasimba kurovedza kwakadai sekutenderera, kutamba tenesi, uye kusvetuka angangoita mazuva ese: 1.7

3. Wedzera chikamu chako chebasa neBMR yako. Iyo yakazara ndiyo yako yezuva nezuva calorie inodiwa. Kuti uchengetedze huremu hwako, namatira zvakanyanya sezvaunogona kune iyo nhamba.

4 Zvinhu Zvemunhu Zvinokanganisa Zvaunoda zveCaloriki

Kusarudza "mangani macalorie andiri kudya?" uye kuenzanisa izvo kunze nehuwandu hwauri kupisa kuburikidza nekurovedza muviri kwakanyanya hunyanzvi pane sainzi kana iwe uri pakuda kurasikirwa neLBs. Pane zvakawanda zvakasiyana-siyana zvinogona kukanganisa macalorie ari vs. macalorie out equation, kusanganisira:

1. Mhando yekurovedza muviri yauri kuita. Kuramba uye kudzidziswa kwepakati kunopisa macalorie akawanda mushure mekumira kurovedza muviri uchienzaniswa neyechinyakare kudzidziswa kweaerobic. (Zvakafanana: Mangani Macalorie Anotuhwina Anopisa?)
2. Mhando yekudya yauri kudya. Zvokudya zvine mapuroteni akawanda zvinopisa macalorie akawanda, sezvo mapuroteni anotora simba rakawanda kuti muviri wako ugaye uye ugaye.
3. Uremu hwakadii hwaunofanira kurasikirwa. Nekuita kuri nyore, iwe unoshandisa huremu hwese hwemuviri wako kuverenga BMR yako panzvimbo yehuremu hwako hwemuviri (inova huremu hwese hwemuviri wako kubvisa mafuta emuviri wako). Nekuda kwekufungidzira uku, kana iwe uchida kurasikirwa nemakirogiramu makumi maviri neshanu kana kupfuura kuti usvike uremu hwechinangwa chako, ipapo yako yakazara caloric inoda, iyo yatakaverenga pamusoro, pamwe yakanyanya kukwirira. Izvi zvinodaro nekuti isu takabata macalorie anodikanwa emafuta emuviri zvakafanana neakaonda nyama (tsandanyama, mapfupa, uye nhengo), asi muchokwadi, muviri wako mafuta une yakaderera zvakanyanya caloric inoda (padhuze zero). Dzidza maitiro ekugadzirisa izvi pazasi.
4. Yako yega metabolism. Chero equation inofungidzira yako macalorie anodiwa ingori iyo: fungidziro. Iwo ese akavakirwa pamaavhareji, uye sekutaura kwakaita amai, hausi pakati. Usatore nhamba dzaunogadzira mushure mekuverenga chinyorwa ichi sevhangeri, asi chishandise senzira yekutanga kuona mangani macalorie andiri kudya-uye ndinofanira kunge ndichidya? vaedze, uye gadzirisa kubva ipapo. (Zvakaenderana: 8 Nzira dzekusimudzira Metabolism Yako)

Chikurukuru, gara uchifunga kuti chikero hachisi zvinhu zvese. Imwe yedzakanakisa nzira dzekuita shanduko yehutano yekupedzisira ndeyekukoshesa isiri-chiyero kukunda zvakare. Maitiro ako matsva ane hutano ari kukupa iwe here simba kana kugaya kuri nani? Uri kurara zvakanyanya here? Hembe dzako dzinokwana zvirinani uye unonzwa uine chivimbo here? Izvi zvinokubatsira kuti uenderere mberi uchidya zvakanaka uye uchigara uchishanda kwenguva refu, izvo zvinoreva kuti haungorevi uremu, asi unozozvirega zvakare.

Iyo Chete 3 Kudya Mitemo Unofanira Kuziva

1. Idya Zvakawanda...

• Zvibereko nemiriwo: Gadzira zvakasarudzika zvakaderera mumacalorie uye akakwirira mumvura uye fiber, saka zvinokuzadza iwe.
• Low-fat dairy: Tsvagiridzo inoratidza kuti calcium iri mumukaka weskim, cheese, uye yogati inogona kubatsira muviri wako kupisa mafuta.
• Mbeu dzese: Ivo vakapfuma mune fiber uye kuzadza kupfuura gorosi rakanatswa. Edza oatmeal kana chingwa chezviyo chakazara uine maviri magiramu fiber pasiki.
• Yakaonda mapuroteni: Inononoka kugayiwa, saka inogara mudumbu mako kwenguva refu. Sarudzo dzakanaka: Nguruve nyoro, yakabikwa Pacific halibut, huku isina ganda, uye deli turkey zamu.
• Salads uye muto-wakavakirwa masobho: Tanga kudya kwako neiyo yakakwira-vhoriyamu, yakaderera-koriori chikafu senge yemuriwo muto uye iwe unodya zvishoma zvakazara. (Psst ... aya mashanu maresipi hacks anochinja nzira yaunogadzira muto!)
• Bhinzi nenyemba: Kanda bhinzi nhema kana chickpeas musalad yako pakudya kwemasikati. Ivo vanozvirumbidza yakasarudzika musanganiswa we fiber kukuzadza iwe kumusoro uye mapuroteni kukuchengetedza iwe kugutsikana.

2. Idya zvishoma...

• Zviyo zvinotapira uye yogati: Iyo yakajairika 6-ounce mudziyo weiyo yogati ine michero pazasi inorongedza anopfuura maviri maaspuni eshuga - anopfuura zana macalorie.
• Makabhohabhu machena akadai sechingwa, pasta, uye mupunga: Ane macalorie asina chinhu uye faibha shoma.
• "Fake foods" semakeke emupunga: Iwo anoshaya kunaka kwekunaka zvekuti unopedzisira wazvidya zvakanyanya nekuti haumbonzwa kugutsikana. (Yakabatana: 6 Ultra-Yakagadziriswa Zvikafu Iwe Ungangove Une Mumba Yako Izvozvi)
• Zvokudya zvine munyu kana zvakakangwa: Hazvirevi chete kuti zvinoremerwa nemoyo-kuvhara mafuta akazara, izvi zvikafu zvinokokawo munching isina pfungwa.

3. Idya Zvakawanda Zvishoma ...

• Zvinwiwa zvinotapira zvakadai sesoda uye iced tii: Kunwa chete gaba rimwe chete resoda pazuva kwakaenzana nemakumi mashanu emakoriori-uye gumi nemashanu mapaundi pagore. (Edza ichi chinwiwa chine hutano kabhoni kuti utye tsika yako yesoda.)
• Bagels, muffin, makeke, uye makuki: Iyo avhareji dhiri bagel yakakura kwazvo zvekuti inoverengeka seana servings yechingwa.
• Calorie-laden condiments: Butter uye mayo zvine zvinopfuura zana macalorie papupuni. Chinja kune chiedza mayo (kana kushandisa mustard panzvimbo) uye shandisa izvi zvinopararira zvishoma.

Dzidza Kuti Mangani Makorori Ari Mune Ako aunofarira Zvikafu

Makori zana:

• Nzungu dzakakangwa
• 4 Hershey Anotsvoda
• 6-ounce girazi jisi reoranjisi
• 18 Rold Gold Tiny Twists pretzels
• 3 makapu mweya-popped popcorn
• 1 ounce cheese

250 macalori:

• 6-ounce yakabikwa mbatatisi ine 3 tablespoons sour cream uye 1 tablespoon yakachekwa chives
• 1 McDonald madiki eFrance mafrimu (Zvakawanda: Iyo Yakanyanya Kupfuma Kudya Kudya Kwekudya Kwekuseni)
• 1 kapu Cheerios uye 1 kapu yakachekwa sitirobheri mu8 ounces skim kana unsweetened soy mukaka
• 1/2 mukombe hummus uye 12 baby karoti
• 1 chimedu Pizza Hut yepakati-yakakandwa nemaoko maitiro pepperoni pitsa
• 1 mukombe Haagen-Dazs Orchard Peach sorbet

400 macalorie

• 1 Taco Bell Beef Chalupa Supreme
• 1 kushumira (9 ounces) Amy's macaroni uye cheese
• 1 Wendy's Kesari huku Saladi ine croutons uye kupfeka kwaKesari
• 1 Subway 6-inch turkey breast sandwich pane gorosi roll ne turkey, Swiss chizi, lettuce, tomato, hanyanisi, uye 1 kikapu mwenje mayonnaise
• 3 mapanikake ane 2 maspuni maple sirasi uye 1/2 kapu yeblueberries manyoro (Sepakakeke? Woedza iyi recipe-packed recipe!)
• 1 Starbucks Grande Mocha Frappuccino (hapana kamu cream)
• 1 kapu spaghetti ine 1/2 mukombe marinara muto
• 4-ounce chidimbu cheesecake ne 3 mashupuni akarova kamuki

Zvokudya Zvakanakisisa Zvokudya...

...kana uchiziya nenzara

Izvi zvikafu zvine fiber zvinogutsa uye zvinokuzadza iwe:

• Tabouli (5g fiber, 160 makorikori pa 1/2 kapu)
• Broccoli (5.1g fiber, 55 macalorie pa 1 kapu, yakabikwa)
• Raspberries (8g fiber, 64 makorikori pamukombe)
• Artichokes (6.5g fiber, 60 macalorie paartichoke)

... kurapa carb, mafuta, uye zvishuwo zvinotapira

• Ngirozi yekudya keke (0.15g mafuta, 128 macalorie pachidimbu) ine nyowani yakatemwa mango
• Couscous (0.25g mafuta, 176 makorikori pamukombe, yakabikwa)
• Veggie burgers (3.5g mafuta, 90 kusvika 100 macalorie paBoca kana Bindu reBarburger)
• Mbatata yakabikwa pakati nepakati (0.15g mafuta, 103 macalorie)

... tisati tadya

Tanga neizvi, uye iwe uchadya chikafu chiduku-asi unzwe wakakwana:

• Strawberries (46 makorikori pamukombe)
• Gazpacho (46 makorikori pamukombe)
• Baby sipinachi saladhi ine 2 makapu mucheche sipinachi uye 2 maspuni ekupfeka (36 macalorie)
• 5 kusvika ku10 vana karoti vane 2 maspuni echiGreek yogurt ranch dip (109 macalorie)

Kwakabva

• Keith-Thomas Ayoob, RD, mubatsiri purofesa wezvokudya zvinovaka muviri paAlbert Einstein College of Medicine muNew York uye munyori we Sekuru Sam Kudya
• Joanne L. Slavin, Ph.D., purofesa wezvokudya paYunivhesiti yeMinnesota muMinneapolis
• Lisa R. Mudiki, Ph.D., RD, munyori we The Portion Teller

Ongororo ye