Chaizvoizvo Maitiro Ekucheka maCalorie Kuti Uderedze Kurema Zvakachengeteka

Zvemukati

• Izwi pane Chikafu Chekutevera
• Usati Wacheka
• Kugadzira iyo Cheka
• Nguva Yekutora Rubatsiro Nezve Maitiro Ekucheka MaCalori
• Maitiro Ekucheka Makori uye Kurasikirwa Makirogiramu gumi pagore
• Smart Strategies Maitirwo Ekucheka Macalorie
• Ongororo ye

Kuti uderedze huremu, unofanirwa kuona kuti ungacheka sei macalorie. Zvinonzwika zviri nyore, asi kune zvakawanda kune ino zera-rekare-kurasikirwa huchenjeri pane kusangana neziso. Mushure mezvose, kana usiri kungwara nezvenzira dzako dzekucheka macalorie, iwe unozomuka nekuziya nenzara (verenga: hangry) uye usingakwanise kuchengetedza chikafu chako kwenguva yakareba zvakakwana kuti ubvise chiyero. Uye kana iwe wakawedzera maekisesaizi kune yako uremu-kurasikirwa chirongwa, iwe unofanirwa kuziva madyiro akakwana kuti upfure maekisesaizi ako pasina kuenda overboard mukuita. (Kupenga mushure mekurovedza muviri? Heino maitiro ekuita.)

Ehe, unogona kushandisa maekisesaizi nguva dzose senzira yako huru yekuderedza uremu, asi zviri nyore kushandisa simba shoma pane kuedza kuripisa. "Pfungwa yekuti kudya chinhu chakakosha pakurasikirwa nehuremu hakureve nekuti macalorie kubva kuchikafu chako akakosha, zviri nyore kuti utarise," anodaro Rachele Pojednic, Ph.D., purofesa mubatsiri wezvekudya zvinovaka muviri. Simmons College uye aimbova mumwe wekutsvagisa kuInstitute of Lifestyle Medicine paHarvard Medical School.

Ngatizviisei seizvi: Unogona kumhanya kweawa yakasimba kugadzira 600-calorie deficit, kana unogona kungocheka iyo jumbo muffin kubva mukudya kwako kwekutanga. Chero nzira inogona kutungamira pakurasikirwa nehuremu; inongova nyaya iyo iri nyore kubata zvose mumuviri nomupfungwa. "Pakupera kwezuva, [kuonda] ndeyekuenzanisa masvomhu," anodaro Pojednic.

Kuti tidimbure iyo nyonganiso, takabata nyanzvi kuti tikuratidze chaizvo maitiro ekucheka macalorie ehuremu-kurasikirwa kubudirira.

Izwi pane Chikafu Chekutevera

Kana uchicheka macalorie, iwe unenge uchive wakabudirira zvakanyanya kana iwe ukaverenga 'em sezvaunoenda. Asi nepo koriori kuverenga kazhinji ichiwana yakaipa rap, ndiyo kiyi yekudzikisa uremu nekuda kwezvikonzero zvishoma. (Tisati taenda kumberi, tarisa kana uri kuverenga mhuru zvisirizvo.)

Kune kutanga, kuverenga macalorie kunokuchengetedza iwe kuzvidavirira. "Kana iwe uchida kunyora pasi uye kubvuma 400-calorie cupcake yaunayo nemasikati chai latte, iwe unowanzoita sarudzo ine utano," anodaro Pojednic.

Mukuwedzera, mikana iwe unorerutsa kuti ingani mhuru dziri yako yekuenda-kuenda kuseni burrito, post-Workout smoothie, kana masikati cookie (usanetseke, isu tese tinozviita). Kuisa chikafu chako kuchakupa kubata kuri nani pane chaizvo kuti macalorie mangani auri kudya, izvo zvakakosha kana chinangwa chako chiri kurasikirwa nehuremu, anodaro Kristen F. Gradney, RDN, director wezvinovaka muviri uye metabolic masevhisi pa Our Lady of the Lake Regional. Medical Center uye mutauriri weChikemy of Nutrition uye Dietetics. (Yakabatana: Ichi Chikafu Chekudyira Chinokuchengetedza Iwe Mudiki)

Paunenge uchishandisa chikafu chekutevera maapplication (isu takatenderedza mamwe akanakisa pano!), Manyore kuisa zvinhu zvako zvekudya pazvinogoneka kuve nechokwadi, Gradney anodaro. Mazhinji maapplication anotokutendera kuti utore barcode kuti uwane kuti ungacheka sei macalorie zviri nyore kupfuura nakare kose. Pojednic inokurudzira MyFitnessPal.

Usati Wacheka

Asi usati watanga kupaza macalorie kuruboshwe uye kurudyi, unofanirwa kuona kuti mangani macalorie aunoda pazuva kuti uchengetedze huremu hwako. Iwe unogona kuita izvi nekufungidzira yako basal metabolic rate (BMR), kana huwandu hwemacalorie anopisa muviri wako pakuzorora. Yako BMR inotemerwa neakawanda emhando dzakasiyana, kusanganisira bonde, zera, kukwirira, mhasuru, genetics uye kunyangwe huremu hwenhengo dzako. Uye maererano nekuongorora mukati Mushonga uye Sainzi muMitambo uye Kurovedza muviri, BMR yako inoitisa kuburitsa makumi matanhatu kusvika makumi manomwe kubva muzana muzana yemari yako yezuva nezuva yekoriori, nepo chiitiko chemuviri nekugaya chita chasara. (Bhonasi: Zvakaoma Here Kurasikirwa Uremu Kana Uri Mupfupi?)

Nzira yakanakisa yekuwana chaiyo BMR nhamba ndeyekushanyira chiremba, nyanzvi yezvokudya, kana nzvimbo yekusimbisa muviri kune isina kunangana calorimetry bvunzo kuyera yako oxygen yekushandisa. Asi FYI, bvunzo idzi dzinogona kuita $ 100-uye, sekureva kwaMarie Spano, C.S..S.D, CSSC, nyanzvi yemitambo yeNBA yeAtlanta Hawks. Kune mukadzi ari pabhajeti, yako yekukurumidza, yakapusa sarudzo ndeyekubatanidza kureba kwako, huremu, uye ikozvino chiitiko chenhanho mune inofambidzana Calculator online.

Paunenge uchinge uine yako yezuva nezuva caloric uye uye kuyedza kufunga kuti ungacheka macalorie-uye mangani ekucheka-Spano inokurudzira kubvisa kwete anopfuura mazana mashanu macalorie kuti uwane yako nyowani yezuva nezuva. Ingo chengeta mundangariro, iyi yakazara ndiyo poindi yekutanga. Inzwa wakasununguka kugadzirisa kana ukaona uchida mashoma-kana akawanda-macalorie pane awakagoverwa parizvino. Kana iwe ukapwanya macalorie zvakanyanya, unogona kurasikirwa nehuremu pakutanga, asi uchaisa pangozi mimwe isingafadzi mhedzisiro: kutemwa nemusoro, kushushikana, uye simba rakaderera, anodaro Pojednic. Pasina kutaura, macalorie ndiwo anoita kuti kuve nekushanda kwako (iwo ma carbs akakosha!) Uye kupora. Saka, kana iwe ukaona uri kunetsekana neako macalorie agoverwa, usatya kuverengera nawo kusvika wawana inogoneka. Zvikasadaro, iwe unozokanganisa yako uremu kurasikirwa gare gare. "Kazhinji iwe unopedzisira wanyanyisa kugadzirisa mushure mekunge warasikirwa nehuremu uye wozvidzoreredza zvese. Kana zvimwe," Pojednic anodaro.

Ingo rangarira kuti kana uchinge watanga kudonhedza mapaundi, ako ezuva nezuva macalorie anozodonhawo, Spano anodaro. Izvi zvinodaro nekuti kungoiswa chete, zvinhu zvidiki zvinoda simba shoma kuti zviashandise. Funga nezvazvo seizvi: Smartphone yako ingangoshandisa muto mushoma pane yako laptop kana piritsi. Saka, kana iwe uri kushandisa iyo USDA Calculator kana chimwe chishandiso chepamhepo, dzokorora zvido zvako zvezuva nezuva zvekoriori kana uchinge warasa mapaundi gumi. Nenzira iyi, haudye akawanda macalorie kupfuura iwe aunoda. Kana iwe wakakosora mari yeiyo ye-muhofisi bvunzo, mirira kusvikira warasikirwa nemakumi maviri emapaunzi kana zvimwe kuti uongororwazve, uye shandisa online Calculator kuti ikuswededze iwe kusvika ipapo. (Related: 6 Tricks Ekudzivirira Kurema Kuwedzera uye Kuramba Pauri "Kufara" Weight)

Kugadzira iyo Cheka

Paunenge wagadzirira kucheka macalorie, tanga nekudzora bevvies ako, Gradney anodaro. Kuti udzivise kunzwa uchinyimwa, tora macalorie- uye neshuga-isina mavhezheni ewaunofarira. Kubva ipapo, cheka yakakwira-cal condiments senge mayonesiise, uye pamusoro masaradhi ako aine vhiniga-yakavakirwa kupfeka pane yakasviba. Iwe unogona zvakare kudzikisa macalorie nekunyora mukati mefibre-yakapfuma michero uye maveji kune ako epakati-masikati chikafu, izvo zvinopa iyo yakawedzera bhenefiti yekukuchengeta iwe uzere kwenguva refu. Sarudzo dzako dzakanakisa dzinosanganisira maapuro, mabhanana, raspberries, girini yakasviba senge sipinashi, karoti, uye bheji.

Spano inokurudzirawo kucheka mafuta pamberi pemacarbs, kunyanya kana iwe uri mumhanyi kana HIIT-mudiwa. "Unoda imwe chiyero chemakhahydrates e-high-intensity exercise," anodaro, asi anowedzera kuti iwe unogona kuderedza carbs kana uine chiedza chekudzidzira chakarongwa kana zuva rekuzorora. Iwe uchazoda kunamatira neyakajairika dhayeti kurudziro, iyo inoratidza angangoita 130 magiramu emakabohydrate pazuva. Deredza mafuta akazara kusvika pasi pe10 muzana yemakori ako ezuva nezuva.

Uye (hazvishamise pano), kuwedzera pane zvishoma zvekudya zvisina tsarukano haisiyo nzira yekuchenesa macalorie. Chinjana mafuta ane mafuta akawanda, ane tsvigiri yakawanda, semufini, machipisi, uye nyama dzakarongedzwa dzesarudzo dzakaomarara semiti yemashizha, zvingwa zvezviyo zvakakwana, uye mapuroteni akaonda. Izvi zvinokupa iwe yakanyanya hutano bang kune yako buck, zvichikubatsira iwe kuzadza iwe uchitetepa. (Zvinoenderana: Iyi 30-Mazuva Yakachena-ish Kudya Dambudziko Richagadzirisa Kudya Kwako)

Nguva Yekutora Rubatsiro Nezve Maitiro Ekucheka MaCalori

Zvakanaka, saka wakaverenga zvaunoda zvezuva nezuva zve caloric uye wakanyatsocherechedza kudya kwako kuti ugare mukati me500-calorie deficit. Ko kana, mushure memavhiki-kana kunyange mwedzi-yekuyedza, iyo chiyero chisina kubhururuka? (Ugh!) Zvinoenderana nePojednic, kana iwe uchinamatira kune mazana mashanu-macalorie pazuva kushomeka, iwe unofanirwa kunge uri munzira yekurasikirwa anenge maviri mapaundi pasvondo. Saka kana usati waona kufambira mberi mushure memazuva makumi matatu, inogona kunge iri nguva yekutsvaga rubatsiro rwechiremba kana chiremba akanyoreswa, Pojednic anoti. (PS: Aya matanhatu Anonyengedza Zvinhu Zvingave Nei Usiri Kuremerwa Huremu)

Sekureva kwaSpano, hazvishamise kuti vanhu vaverenge macalorie avo zvisirizvo, fungidzira kuti mangani macalorie avanopisa kuburikidza nekurovedza muviri, kana kushaya hanya kuti mangani macalorie avanodya. Chiremba kana chiremba wezvekudya akanyoreswa anogona kubatsira kuona dambudziko rako, uye nekupa mazano matsva ekuti ufambe munzira (funga kuwedzera maekisesaizi kana kuwanda kwekudya, kana kuongororazve nzira yako yekuverenga macalorie).

Maitiro Ekucheka Makori uye Kurasikirwa Makirogiramu gumi pagore

Masayendisiti paHarvard neLouisiana State University muBaton Rouge vakaona kuti vanhu vakadzikisa koriori yavo vakadya paavhareji yemapaundi gumi nematanhatu mumwedzi mitanhatu zvisinei nekuti vaive pachikafu chakadii. "Iyi ndiyo yakanyanya kunaka-yekurasikirwa nhau munguva yakareba," anodaro Frank Sacks, MD, purofesa wezvokudya paHarvard School of Public Health uye anotungamira munyori wekudzidza. "Kana iwe usingafarire izvo zvauri kudya, hausi kuzonamira nazvo. Izvi zvakawanikwa zvinokupa mukana wekutapudza zvishoma pano nepapo uye uchinakidzwa nezvaunofarira." (Yakabatana: Vangani Vokubiridzira Kudya Kwaunofanirwa Kuva Nevhiki?)

Muchokwadi, nekungobata zana macalorie pazuva, iwe ucharasikirwa anopfuura mapaundi gumi pagore. Simudza kucheka kwako kusvika mazana maviri nemakumi mashanu uye uri pasi makumi maviri nemaviri mapaundi. Unoda kurasikirwa nekukurumidza? Ditch 500 calories zuva nezuva uye iwe uchadonhedza iwo mapaundi muhafu yenguva. Isu takabvunza mapros anotevera kuti tigovane matipi avo epamusoro ekucheka macalorie kuti ugone kucheka zvishoma asi chengetedza yakawanda.

• Sari Greaves, RD, mutauriri weAmerican Dietetic Association
• Jayne Hurley, RD, mukuru wezvekudya zvinovaka muviri weCentre for Science mune Ruzhinji Rwunofarira
• Barbara Rolls, Ph.D., munyori we Iyo Volumetrics Kudya Chirongwa
• Brian Wansink, Ph.D., munyori we Kudya Kusine Pfungwa
• Tariro Warshaw, RD, munyori we Idya Kunze, Idya Zvakanaka uye Zvokudya Kana Uchidya Kunze

Smart Strategies Maitirwo Ekucheka Macalorie

Nzira Yokutema MaCalori: 100-250 paKudya kwekuseni

• Shandisa mukaka wemarumondi usina kutapira panzvimbo yekakaka-mukaka mukaka wako wemangwanani.
• Idya mbiya yeiyo yepamusoro-fiber zviyo uye iwe unodya mashoma macalorie zuva rese. (Uye iva nechokwadi chekuyera zviyo zvako zvemangwanani; kuwedzeredza ne1/3 kapu chete kunogona kuwedzera zana macalorie.)
• Raira bacon, kwete soseji, nemazai ako.
• Sarudza mbiriso donut pachinzvimbo che denser keke imwe.
• Tengesa yakaderedzwa-mafuta eblueberry muffin yekukurumidza oatmeal yakaiswa 1/4 kapu yemablueberries matsva. Bonus: Iwe uchagara wakagutsikana mangwanani ese.

Maitiro Ekutema Makorori: 100-250 paKudya

• Shandisa 1 punipuni yemayo uye 1 kikapu wepasi-wakakora cottage chizi kugadzira tuna saladi.
• Chinjana mubeji muto wehuchi yemasitadhi.
• Isa pamusoro burger yako nehanyanisi, lettuce, nematomatisi uye svetuka chizi.
• Kumbira iyo 12-ounce yemwana-saizi soda pane iyo 21-ounce yepakati.
• Deredza pasi sandwich yako nekushandisa yakazara gorosi sangweji thins pane yakazara gorosi chingwa.
• Kanda saradhi yako nekapu imwechete yekupfeka kusvikira mashizha ose eletisi aputirwa. Iwe uchaenda kure nekushandisa hafu yeyakajairwa kushumira saizi. Edza hunyengeri uhu pakudya zvakare.
• Pane bharadhi, svika kune yakasungirirwa Parmesan pane cheddar uye svetuka chingwa.

Maitiro Ekutema Makorori: 100-250 paKudya

• Shandisa chipunu 1 shoma bota kana mafuta pachingwa chako.
• Kugadzira nyama dzekudya? Sanganisa hafu yehuwandu hwemombe yakakangwa iyo resipi inodaidzira nehafu yakawanda yakabikwa mupunga webrown.
• Panzvimbo pepani pizza, sarudza mutete-crust.
• Kana uchikwenya mapapiro ehuku, usakanda mapfupa pakati. Kuona humbowo hwemabiko ako kunogona kukubatsira iwe kudya zvishoma, zvidzidzo zvinoratidza.
• Gadzira yako wega saradhi yekupfeka uchishandisa 3 mashupuni ehummus panzvimbo yemaspuni matatu emafuta.
• Une fajitas? Zadza imwe tortilla pane matatu, wozodya zvakasara zvekugadzirisa neforogo.
• Sub nyemba nhema nhema kuti ubatise uye ubate parutivi rweMexico mupunga.
• Raira filet mignon panzvimbo yeNew York strip steak.
• Sarudza ye broccoli huku pamusoro peinotapira-uye-munyu, uye neyakaipisa brown mupunga, isina kuomeswa.

Nzira yekucheka Calories: 100-250 Per Snack

• Kuraira ice cream cone? Ita iyo shuga, kwete waffle, mutsa. (Pair iyo koni neimwe yeaya anonaka vegan ice cream sarudzo!)
• Munch paPirate's Booty. Muchidzidzo, kushandura kune mhepo-yakaputirwa cheesy snack kaviri pazuva yakachengetedza anenge makumi manomwe macalorie papop.
• Bata yakaderera-mafuta plain yoghurt, kwete yakaderera-mafuta muchero musanganiswa.
• Tsiva hafu yetirairi mukeke, muffin, uye brownie mapepa ane akaenzana huwandu hwemaapurauce kana mabhedhi emabhanana. Iwe unozochengetedza zana macalorie papupuni yega yega yaunochinja.
• Shingairira muchidimbu chekeke rechikafu chengirozi rakadiridzwa nechokoreti manyuchi kwete makiki matatu
• Kuruma muchokoreti-yakafukidzwa sitirobheri pane chokoreti chip cookie.
• Svetuka diki diki bhaisikopo-theatre popcorn uye uuye neyako 1-ounce saga reLay's.
• Pamall, dzikamisa chishuwo che pretzel yakapfava neshumiro ye plain mini pretzels.

Maitiro Ekutema Makorori: 500 Nekuchinjana

• Idya muchero usati wadya. Tsvagiridzo yakabatanidza kunwira paapuro maminetsi gumi nemashanu isati yadya masikati nekudya anenge 187 mashoma macalorie pakudya.
• Paunenge uchigadzira mac uye chizi, ramba muyedzo uye gadzirira chete hafu yebhokisi. Sevha zvasara mu zip-top bhegi yenguva inotevera.
• Shandisa mbuya vako Mufaro weKubika uye iwe uchachengetedza avhareji ye506 makorikori pamusoro pekudya katatu. Chakavanzika: Mashoma zvidimbu zvidimbu uye zvakaderera-macaloriki zvigadzirwa zvaidaidzirwa kumashure uko.
• Panzvimbo yechinwiwa chine shuga-inorema kofi (sePeppermint White Chocolate Mocha) yako yemasikati pick-me-up, odha kofi nemukaka mudiki uye guruva rechokoreti.
• Panguva yekufara, inwa maviri vodka sodas uye dzokera kure nendiro ye stale snack mix.

Ongororo ye