Calorie Density - Maitiro Ekudzora uremu Kudya Zvakawanda Zvikafu

Zvemukati

• Chii chinonzi calorie density?
• Ko macalorie density anokanganisa sei huremu?
• Kudya kwakaderera-calori-kuwanda kunogona kuvandudza hutano
• Zvekudya zvine low calorie density
• Yakakwira-calori-density chikafu chekugumira
• Chinokosha

Calorie density inotsanangura huwandu hwe macalorie mune yakapihwa vhoriyamu kana huremu hwechikafu.

Kunzwisisa mashandiro ayo kunogona kukubatsira kurasikirwa nemuviri uye kunatsiridza chikafu chako ().

Uyezve, kutarisa pane yakaderera-macalorie-density chikafu chinokutendera iwe kuti udye huwandu hukuru hwechikafu uchiri kucheka kumashure macalorie (,,).

Izvi zvinogona kuve nemabhenefiti mazhinji ezvehutano, zvinosanganisira kuwedzera kuwanda kwekudya uye kurasikirwa nekurema.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve calorie density.

Chii chinonzi calorie density?

Makori macalorie chiyero chekoriori yezvinyorwa zvekudya zvinoenderana nehuremu hwayo kana vhoriyamu.

Iyo inonziwo masimba masimba uye inowanzoyerwa semakoriyori pa3,5 ounces (100 gramu) echikafu.

Kusarudza chikafu chine low calorie density kunogona kubatsira nekudzikira uremu. Izvo zvinoita kuti iwe otomatiki udye mashoma macalorie iwe uchiri kudya hombe uye kuzadza zvikamu (, 6).

Nzira iri nyore yekuita pfungwa yeizvi ndeyekufungidzira yakazara ndiro yechikafu. Iwo mashoma macalorie ndiro ine, yakadzikira iyo calorie density yeiyo kudya.

Muriwo une makumi matatu macalorie pa100 gramu ine yakaderera macalorie density, nepo chokoreti iine 550 macalorie pa100 gramu ine yakanyanya kwazvo macalorie density.

Kunyangwe huremu hwekoriori hungave husanyatso kuzivikanwa kupfuura mamwe mazano ehuremu senge kuverenga kwekoriori, kusarudza chikafu chinoenderana nechiyero ichi kunogona kuve kuri nyore uye kunoshanda ().

Semuenzaniso, kuisa chikafu chako pane yakaderera-koriori-kuwanda chikafu kunowanzo kukuganhurira iwe kune zvakanyanya zvine hutano uye zvine hupfumi-hupfumi chikafu chizere.

Inogona kukurumidza kuchenesa chikafu chako, ichibvisa akawanda macalorie-dense, zvakagadziriswa chikafu izvo zvinowanzove zvisina hutano uye zviri nyore kudya zvakanyanya.

"Kuwanda kweCalorie" zvinoreva huwandu hwemacalorie pahuremu kana huwandu hwechikafu. Iyo iri nyore kwazvo, nzira inoshanda yekuvandudza kudya kwako.

Ko macalorie density anokanganisa sei huremu?

Kudya macalorie akawandisa chinhu chakakosha mukuwedzera huremu (8,).

Ongororo dzinoverengeka dzakaratidza kuti vanhu vanodya zvakaderera-macalorie-dhayeti dhayeti zvakare vanodya mashoma mashoma macalorie pazuva. Izvi zvakabatanidzwa nehuremu hwemuviri wakaderera, body mass index (BMI), uye chiuno sedenderedzwa (,).

Saizvozvowo, zvidzidzo zvinoratidza kuti avo vane madhayeti anosanganisira zvakanyanya zvine-macalorie-density chikafu vane njodzi yakawedzera yekurema uye kufutisa (,).

Makorori kuwanda kunokanganisawo nzara.

Yakaderera-koriori-density chikafu chinowanzo kupa mashoma mafuta uye akawanda mvura uye fiber. Izvi zvakanaka pakuita kuti unzwe kuzara uye kudzikisa yako yezuva nezuva koriori inodya ().

Kusiyana neizvi, akawanda macalorie-dense chikafu zvakanyanya kugadzirwa uye zvinonyanya kunakidza, zvichiita kuti zvive nyore kudya zvakanyanya.

Kutsvagurudza kunoratidza kuti chikafu chizere chinotaurira uropi hwako kuti huye kudya, nepo izvi zvichinonoka kana iwe uchidya zvakanyanya zvakagadziriswa chikafu (,).

Mune kumwe kuongorora, vatori vechikamu vakadya makumi mashanu muzana muzana macalorie pavakapihwa kudya kwesimba-kwesimba, zvichienzaniswa neyepasi-simba-density imwe ().

Chimwe chidzidzo chakafananidza kudya kwekoriori kune yakakwira- uye yakaderera-macalorie-density chikafu chakafananidzwa nekugwinya uye macronutrients.

Vanhu vakadya avhareji yemakumi mana nemakumi mashanu emamwe macalorie pavakapihwa chikafu chakakora pane chakapihwa chakaderera-koriori imwe ().

Kutsvagisa kwakabatanidza kudya kwevanhu kweakanyanya-macalorie-density chikafu kune huremu kuwedzera uye kufutisa. Avo vanodya zvakaderera-macalorie-density chikafu vanowanzo kudya mashoma macalorie uye vane huremu hwemuviri hwakaderera.

Kudya kwakaderera-macalorie-density kunobatsira iwe kurasikirwa nehuremu

Kudya kwakaderera-koriori-dense kunogona kubatsira kurasikirwa uremu.

Inotarisa pane zvese zvekudya uye inogumira kudya kwako kwakagadziriswa chikafu, zvinowedzeredza kuwedzera kwako kudya kweprotein, miriwo, uye michero.

Zvese izvi zvekudya zvakaratidzirwa kubatsira kuonda nekudzora huwandu hwekoriori yekudya pakudya kana pazuva (,).

Kudya kwakaderera-calori-kuwanda kunogona kudzikisira nzara sezvo dumbu rako richinzwa huwandu hwechikafu chawakadya mukudya.

Kudya kwakaderera-calori-kuwanda kunozadza ndiro yako. Izvi zvinobatsira kuti chikafu chako chigare kwenguva yakareba uye chinokumanikidza kuti utsvage zvimwe, zvichiwedzera kuwedzera kwako manzwiro ekuzara ().

Mune kumwe kuongorora, vatori vechikamu vakarasa avhareji yemamiriyoni gumi nemaviri (7.7 kg) mushure mekunge vachinja mafuta avo ane mafuta macalorie mashoma kune michero yakadzika-koriori nemiriwo kwegore rimwe ().

Chekupedzisira, mhedzisiro kubva pakucherekedza ongororo yakawana kuti vanhu vakuru vanodya zvakaderera-macalorie-dense chikafu vane zviyero zvakadzikira zvechiuno sedenderedzwa uye BMI mushure memakore mashanu ().

Tsvagiridzo yakaratidza kuti yakaderera-macalorie-density dhayeti inogona kuve nzira huru yekudzikisa huremu uye nekuvandudza tsika dzako dzese dzekudya.

Kudya kwakaderera-calori-kuwanda kunogona kuvandudza hutano

Kudya kwakaderera-koriori-kuwanda kwekumanikidza kunokumanikidza kuti udzore maitiro ako ekudya uye nekuchinja kwakawanda kwakanaka.

Dzese shanduko idzi dzinobatsira hutano hwako hwenguva refu, kusanganisira:

• Chikafu chakagadziriswa zvishoma. Kudya kwako kwechikafu chakagadzirwa, chisina hutano kunoderedzwa.
• Zvimwe zvekudya zvine hutano. Iwe uchadya zvakanyanya yakaderera-koriori, zvine hutano zvakanyanya chikafu.
• Mamwe mapuroteni akaonda. Hunhu mapuroteni anogona kubatsira kurasikirwa uremu uye ane akati wandei mamwe mabhenefiti ().
• Zvimwe zvinovaka muviri. Kudya kwakaderera-koriori-kuwanda kwekudya kunokurudzira iwe kudya micronutrient- uye antioxidant-yakawanda michero nemiriwo.
• Yakaderedzwa koriori yekudyiwa. Kuderedza koriori yako yekudyiwa uye kurasikirwa nehuremu ndiyo imwe yenzira dzakanakisa dzekuvandudza hutano hwako kana iwe uri kufuta (,).
• Kudya kwakaringana, kwakaringana. Iyi nzira yekudya inokudzidzisa iwe kutarisa kune zvine hutano, zvakaderera-macalorie chikafu usinga kumanikidza iwe kubvisa zvachose zvimwe zvekudya kana zveapo neapo mabatirwo.

Pamwe pamwe nekubatsira iwe kudzikisa huremu, yakaderera-koriori-kuwanda kudya kunosunganidzwa kune mamwe akawanda maficha ehutano hutano.

Zvekudya zvine low calorie density

Zvizhinji zvekudya zvakasikwa zvine yakadzika kwazvo koriori kuwanda. Izvi zvinosanganisira:

• Muriwo. Mazhinji miriwo miriwo ane yakaderera koriori kuwanda kwevese chikafu nekuti iwo anonyanya kugadzirwa nemvura, fiber, uye mashoma mashoma kwazvo macarbs.
• Nyama nehove. Mapuroteni akatsamira sehuku, hove chena, uye turkey ane yakaderera koriori, asi nyama yakakora nehove zvine mwero kusvika pakakwirira.
• Zvibereko. Aya ane mashoma macalorie density nekuda kweyavo yakakwira fiber uye zvemvura zvemukati. Ma berries nemimwe michero yemvura inowanzove nehuremu hwakaderera.
• Mukaka uye yogati. Mukaka wakaderedzwa-mafuta uye ma yogurts asina shuga yakawedzerwa ine zvakare yakaderera macalorie density uye inopa yakanaka sosi yeprotein.
• Mazai. Mazai ese epuroteni-yakarongedzwa superfood ine zvine mwero macalorie density, kunyanya kana ichibatanidzwa nemiriwo.
• Starchy carbs. Mimwe yakasviba starchy carbs semapatatisi, nyemba, uye mimwe midzi miriwo ine yakaderera kusvika pakuenzanisa koriori kuwanda. Izvi zvinonyanya kuitika kana vabika, sezvavanozadza nemvura.
• Zvinwiwa zvisina shuga. Idzi zvinwiwa, senge mvura, kofi, uye tii, zvine huwandu hwakaderera hwekoriori uye dzinogona kubatsira kuti ugare wakazara.

Iko hakuna chikonzero chekubvisa chakakora-mafuta chikafu zvachose. Ingo chengeta yako yaunodya zvine mwero. Zvikafu zvakawanda zvine mafuta ane hutano, senda nzungu, makotapeya, uye maorivhi, zvinogona kubatsira mukuwedzera huremu kana ukadya zvakawanda.

Zvizhinji zvisina kugadzirwa uye zvekudya zvechisikigo zvine yakaderera koriori kuwanda. Izvi zvinonyanya kuitika kumiriwo, michero, nyama dzakaonda, hove, nemazai.

Yakakwira-calori-density chikafu chekugumira

Kana iwe uchida kuyedza nzira iyi uye nekumisikidza yako yekusarudzwa kwechikafu pane huwandu hwecalori, iwe uchafanirwa kudzikisira kudya kwako kwehuwandu neakanyanya macalorie density, inosanganisira:

• Candy uye machipisi. Candy uye machipisi anowanzo kuve akareba mushuga nemafuta, zvichivaita iwo macalorie-dense uye nyore kudya zvakanyanya.
• Pasika nemakeke. Kufanana neswiti, mafekeji nemakeke zvakanyanyisa-koriori uye zviri nyore kudya zvakanyanya.
• Zvokudya zvinokurumidza. Izvi ndizvo zvimwe zvezvakanyanya-macalorie zvekudya zviripo. Zvidzidzo zvinoratidza kuti avhareji yekukurumidza chikafu chikafu chinotakura zvakapetwa kaviri macalorie echinyakare, chikafu chine hutano ().
• Mafuta. Nepo mamwe maoiri, akadai sekokonati nemafuta emuorivhi, aine hutano, achiri nehurefu hwakanyanya hwekoriori. Shandisa mafuta ane hutano zvine mwero.
• Yakakwira-mafuta emukaka. Chikafu senge ruomba, kirimu uye chizi zvine kukwirira kwakanyanya kwekoriori. Vapedze zvine mwero.
• Nyama ine mafuta. Dzimwe nyama dzakakora dzine huwandu hwakanyanya hwekoriori. Izvi zvinosanganisira bhekoni, masoseji, gwayana, uye mafuta akachekwa emombe.
• Nuts. Kufanana nemamwe mafuta ane hutano, nzungu dzakanyanya-macalorie. Nepo ivo vaine zvakawanda zvakanaka zvehutano, ivo vari nyore kudya zvakanyanya. Edza kuyera zvikamu zvako usati wazvidya.
• Yakakwira-mafuta condiments. Mimwe michu uye zvinwiwa, zvakadai semayonnaise, pesto, uye kupfeka zvipfuyo, zvakakwirira kwazvo mumacalorie uye zvinofanirwa kudzivirirwa zvakanyanya.
• Zvinwiwa zveshuga. Mamwe masmoothies uye akazara-mafuta mukaka wemukaka ane makirori mazhinji uye anofanirwa kudzivirirwa zvakanyanya sezvinobvira.

Kana iwe uri kuyedza kudzikisa huremu, regedza kutora kwako kwezvizhinji zvekudya zvine yakanyanya calorie density. Zvimwe zvekudya zvine mafuta akawanda zvakasarudzika zvine hutano uye zvinogona kudyiwa zvishoma.

Chinokosha

Kunze kwezvizhinji zvekudya zvakapoteredzwa, chirongwa chekudya chakavakirwa pazvikafu zvine yakaderera macalorie density ingangove imwe yeinonzwisisika uye inoshanda. Zvakare zvakareruka kunzwisisa nekushandisa.

Kusiyana nezvikafu zvinotarisa kusabvisa mapoka ezvikafu, chikafu chakaderera-koriori-dhayeti chinobvumira zvese zvekudya uchingo shandura kutarisa kwako kune hutano, chikafu chizere.

Uyezve, iwe unozosanganawo nenzara shoma uye kugona kudya kwako kuzadza.

Nekuisa 90% yekudya kwako pakudya neiyo yakaderera macalorie density, iwe unogona nyore nyore kudzora koriori kudya uye kurasikirwa nehuremu nekuita kushoma kwekuedza.