Chii Chinonzi Kukosha kweCalori, uye Zvakachengeteka Here?

Zvemukati

• Chii chinonzi Kalori?
• Akawanda Sei MaCalori Iwe Aunoda Nezuva?
• Chii Chinonzi Kukosha KweCalori?
• Kushandisa Kukanganiswa kweKhalori kweKurema Kurasikirwa
• Maitiro Ekuchengetedza Zvakachengeteka uremu Uchishandisa Kukanganiswa kweCalori
• Ipfupi- vs. Yakareba-Gumi Kurema Kurema Zvinangwa
• Koriori Dhefisiti uye Exercise
• Kuchinja Kwemaitiro
• Nei Kusakwana kweCalorie Kusingashande Nguva Dzose
• Icho Chinokosha
• Ongororo ye

Izvo zvave zvakagara zvichingobatwa kuti kuve mukushomeka kwekoriori inzira yakajairika yekushandisa kana uchiedza kudzikisa huremu. (Iwe unogona kunge wakanzwa kana kuona chirevo "macalorie mumakoriyori kunze" pane imwe nguva, handiti?)

Asi chii chinonzi kushomeka kwekoriori, zvakadaro, uye kudzora macalorie ndiyo nzira yakanyanya kunaka yekudzikisa huremu? Hezvino zvinotaurwa nenyanzvi dzezvehutano uye ongororo ichangoburwa pamusoro pekushomeka kwekoriori, maitiro ekuverenga kushomeka kwekoriori, uye kana iri zano rakanaka.

Chii chinonzi Kalori?

Panyaya yemuviri wemunhu, koriori chiyero chinoratidza huwandu hwechikafu chine kukosha kwekugadzira simba. Chaizvoizvo, izvi zvese zvinoreva kuti chikafu nezvinwiwa zvaunonwa zvinopa muviri wako simba, rinoyerwa maererano nemakoriori, kuti urarame.

Nekudaro, muviri wako unoda zvinopfuura macalorie chete kuti urambe uri mupenyu - unodawo zvinovaka muviri - zvinosanganisira mavitamini uye zvicherwa - kuitira kuti muviri wako ushande zvakanaka. (Semuenzaniso, iyo calcium calcium inowanikwa mumukaka inobatsira kusimbisa mapfupa nepo iyo simbi yemaminerari inowanikwa mune bhinzi ichidikanwa kune red red sero basa.)

Akawanda Sei MaCalori Iwe Aunoda Nezuva?

Pane zvinhu zvitatu zvinoona makoriyori akazara aunoda: yako basal metabolic rate, kurovedza muviri, uye iyo thermic mhedzisiro yechikafu.

Basal metabolic rate: Yako basal metabolism ndiyo huwandu hwesimba rinodiwa kuti muviri wako urambe uchirarama, senge kuti moyo wako kupomba. Chiyero chemunhu chemagetsi (BMR) chinoenderana nezvinhu zvakawanda zvinosanganisira murume kana mukadzi, zera, kukwirira, uye kukura (kureva muvana). Basal metabolism inosvika makumi mashanu kusvika makumi manomwe kubva muzana yemakoriori ako.

Kuita zvemuviri: Chiitiko chemuviri chinosvika pakati pe25 ne40 muzana yemakoriori ako. Izvi, hongu, zvinosanganisira kurovedza muviri, asi zvakare zvinosanganisira kusiri-kurovedza muviri chiitiko thermogenesis, kana NEAT, iro simba raunopisa uchiita zvese zviri kwete kugaya, kufema, kudya, kana kurovedza muviri, kureva kubika, kuchenesa, kubata-bata, kutaipa, nezvimwe.

Thermic effect yezvokudya: Iyo thermic mhedzisiro yechikafu isimba rinodiwa kugaya uye kupinza chikafu chaunodya. Inoverengera pakati pe5 kusvika ku10 muzana yezvese calorie zvaunoda.

Dietitians vanoshandisa mafomula akati wandei kuti vaone zvinoda munhu macalorie. Imwe yeanonyanya kufarirwa mafomula ndeye Harris-Benedict Equation; kutanga, unoverenga BMR yako uchishandisa huremu hwako, kureba, uye zera, uyezve BMR yako inowedzerwa nechimwe chiitiko (ex: yakawanda sei yaunowanzo fambisa) kuona kuti ingani macalorie aunoda pazuva. Semuenzaniso, mumwe munhu asingawanzo kana kusamboita maekisesaizi anowanza BMR yavo ne 1.2, uye mumwe munhu anodzidzira zvine mwero mazuva matatu kusvika mashanu pasvondo achawedzera BMR ne1.55. Panzvimbo pekuita zvese kuverenga iwe pachako, unogona kushandisa macalator eUSDA kuona yako macalorie zvaunoda.

Calorie inoda kuvakadzi vakuru kubva pa1,600 kusvika 2,400 pazuva, maererano neAcademy of Nutrition and Dietetics. Kana mararamiro ako achinyanya kugara, iwe unenge uri pamucheto wezasi weiyo renji, uye kana uchinyanya kushingaira, unenge uri kumagumo epamusoro. (Cherekedza: Sezvo iwe paunenge uchikura, yako calori inoda kuderera, uye kana iwe uri nepamuviri kana kuyamwisa, zvaunoda zvinogona kuwedzera.)

Chii Chinonzi Kukosha KweCalori?

Zvichitaurwa zviri nyore, kukanganiswa kwekoriori ndiko kana iwe uchidya mashoma macalorie kupfuura ayo muviri wako uri kushandisa kana kupisa.

Zvinowanzo kurairwa kuti, kuti uderedze huremu, unofanirwa kugadzira kushaikwa kwekoriori. Semuenzaniso, kana munhu achida zviuru zvitatu zvemakoriori pazuva, kudzikisa koriori yavo ku2,500 macalorie pazuva kunogadzira kushomeka kwekoriori kwemazana mashanu macalorie pazuva. Muna 1558, mutsvakurudzi Max Wishnofsky, MD, akaverenga kuti 1 pound yemafuta inochengetedza anenge 3,500 macalories emasimba, maererano nechinyorwa mu.Dietitian yanhasi. Kubva ipapo, zvakagamuchirwa sezivo yakajairika iyo - maererano nehuremu - 1 pondo yakaenzana nemazana mashanu emazana macalorie. Uine izvo mupfungwa, zano nderekuti zuva nezuva 500-kalori kushomeka kunogona kupedzisira kwaita ingangoita 1 pondo yekurema kurasikirwa pavhiki. (Ona: Maitiro ekucheka macalories kuti udzike uremu Zvakachengeteka)

Kana iwe uri kudya zvimwe macalorie kupfuura ari kushandiswa nemuviri wako, izvo zvinonzi koriori yakasara. Kana iwe ukaramba uri mu calorie surplus kwenguva yakawedzerwa yenguva, inogona kazhinji kutungamirira kuhuremu. (Chokwadi, kuwedzera uremu hakuiti nguva dzose nekuda kwekudya zvakanyanya - zvinogonawo kukonzerwa nezvinetso zvemagetsi kana zvimwe zvehutano zvakadai se hypothyroidism. Ndosaka zvakakosha kuenda kuongororo dzegore negore uye kuona chiremba kana ukatanga kuwedzera kuwedzera. pakarepo.)

Kushandisa Kukanganiswa kweKhalori kweKurema Kurasikirwa

Sangano reNational Institute of Health (NIH) rinokurudzira zvakanyanya kutevera kudya kwakaderedzwa-koriori (aka kupinda muhuwandu hwema caloric) kune vanhu vane uremu hwepamusoro kana vakafutisa uye vari kutsvaga kuderedza uremu, uye Academy of Nutrition and Dietetics inotsanangurawo mumushumo we 2016. kuti zuva rega rega 500- kusvika 750- calorie deficit inokurudzirwa zvechokwadi kuderedza uremu.

Dzimwe tsvakiridzo dzinowanzotaurwa dzinotsigira nzira iyi: Ongororo ya2007 pamusoro pekushomeka kwekoriori yakaratidza kuti kucheka kumashure anosvika mazana mashanu emacalorie pazuva kunobatsira pakudzikira uremu. Zvisinei, huwandu hwehuremu hwakarasika hunoenderana nemafuta ekutanga emunhu, maererano nekudzidza. Semuenzaniso, mumwe munhu anotanga neakawanda huwandu hwemafuta emuviri anoda huwandu hwakakosha hwekoriori kuti awedzere uremu. Chidzidzo ichi chinotsanangura kuti ndosaka varume vachigona kurasikirwa nehuremu hwakawandisa kupfuura vakadzi pakushomeka kwekoriori sezvo vakadzi kazhinji vaine mafuta emuviri akawanda kupfuura evarume vakaenzana.

Nekudaro, chidzidzo che2014 chakaburitswa mu International Journal of Obesity inonongedzera kuti nhungamiro yekushomeka kwemakoriori mazana matatu nemazana mashanu pasvondo (kana kushomeka koriori mazana mashanu pazuva) semutemo wakazara wechigunwe unogona kunge wakareruka. Vatsvagiri muchidzidzo ichi vaida kuona kana iyo 3,500-calorie mutemo waigona kufanotaura kuremerwa kwezvidzidzo, asi mhedzisiro yakaratidza kuti vazhinji vezvidzidzo vakarasika zvakanyanya. zvishoma uremu kupfuura huwandu hwakafanotaurwa mumutemo uyu we3,500-calorie. Chokwadi ndechekuti kune zvimwe zvinhu zvakawanda zvinokanganisa uremu mhedzisiro pane kungocheka kumashure pamacalorie. Zvinhu zvakasiyana-siyana zvemetabolism, senge kuguta kwemukati (zvinoreva, kana uchinzwa nzara kana kugutsikana), zvinogona kuitawo basa. Pane yakawanda tsvagiridzo irikuitwa izvozvi kuona zvimwe zvinhu zvinogona kutamba chikamu.

Maitiro Ekuchengetedza Zvakachengeteka uremu Uchishandisa Kukanganiswa kweCalori

Kunyangwe kutsvagurudza kuchiratidza mutemo wekushomeka kwekalori mazana mashanu ungasave usina musoro, ichiri chakakurudzirwa nhungamiro yekudzikira huremu pakati pemasangano ehutano eruzhinji seNIH, Academy yeNutrition uye Dietetics, uye iyo Mayo Clinic. Uye kuti uderedze huremu nekushomeka kwekoriori, unofanirwa kuichengeta kwenguva yakareba, anodaro Joan Salge Blake, Ed.D, RDN, purofesa wezvekudya paBoston University uye mukuru weiyo Nutrition uye Wellness podcast Spot On !. Iwe unogona kugadzira nekuchengetedza kushomeka kwekoriori ne:

1. Kudya mashoma macalorie.
2. Kuwedzera chiitiko chako chezuva nezuva pasina kuwedzera koriori yako yekudya.
3. Musanganiswa wezvose.

Chokwadi ndechekuti zvese zviri zviviri kucheka macalorie mukubatana nekunyanya kushingaira (uye nekudaro kupisa macalorie akawanda) ndiyo nzira yakabudirira kwazvo yekuti vanhu vaderedze uremu, anodaro Salge Blake. '

Izvo zvakati, haudi kuenda chero zvakanyanyisa nekucheka chikafu chakawanda uye kunyanyisa-kudzidzira nekuti haina kugadzikana kana hutano hwakareba. "Kungoti kushomeka kwekoriori kushoma pakureba hazvireve kuti kudya zvishoma sezvingabvira kudzikisa huremu izano rakanaka," anodaro mutambi wezvemitambo Amy Goodson, MS, RD Iwe haufanire kudya zvisingasviki chiuru macalorie pazuva , maererano neNIH. Kana iwe uchidya mashoma mashoma macalorie, inogona chaizvo kudzikisira kuonda uye chengetedza muviri kubva mukugamuchira macalorie ayo anoda kuti ugare uine hutano. Kana iwe ukadya mashoma macalorie kunyangwe kwenguva pfupi, unogona kunzwa nzara, kutsamwa, kuneta, uye kuona manyoka uye / kana kuvimbiswa. Izvi hazvizivise madyiro ane hutano anogona kuchengetedzwa. Kana iwe ukacheka macalorie kwenguva yakareba (funga: mwedzi), izvi zvinogona kutungamirira kukushaya zvokudya zvinovaka muviri, kushayikwa kwezvokudya zvinovaka muviri, uye zvinokusiya iwe mune nzara. Nekuda kweizvozvo, muviri wako unobatirira pamafuta senzira yekudzosera simba kumusoro kwemuviri wako, izvo zvinozopedzisira zvadzora uremu uye zvinokanganisa chinangwa chako.

Chiyero chakachengeteka chekudzikira uremu is 1 kusvika 2 mapaundi pavhiki, maererano neNIH. Chero chinhu chinokurumidza kupfuura icho chinogona kuve nengozi uye kuva nemhedzisiro yehutano; kukurumidza kurasikirwa uremu kunowedzera zvinodiwa panyama uye kunogona kuwedzera njodzi yematombo enduru, kushomeka kwezvokudya zvinovaka muviri, kusaenzana kwemagetsi, nekukuvara kwechiropa. Kana chiyero chekurasikirwa kwehuremu chichikurumidza kudarika 1 kusvika 2 pounds pavhiki (kureva mushure mekuvhiyiwa kwebariatric), saka inofanira kunge iri pasi pekutariswa kwevashandi vezvokurapa.

Uye zvakakosha kuti uzive kuti, kana iwe uine chirwere chepasi chinokonzeresa icho chingave chiri kukonzera huremu (senge rudzi rwechipiri chirwere cheshuga kana hypothyroidism), kuyedza kushandisa kushomeka kwekoriori kwehuremu kunogona kusashanda. Ndosaka zvakakosha kuti uone chiremba wako kana iwe uchangobva kuwana huremu hwakawanda kana kana wanga uchiedza kudzikisa huremu uye usingakwanise.

Ipfupi- vs. Yakareba-Gumi Kurema Kurema Zvinangwa

"Zvichienderana nemunhu uye chinangwa chavo chekuderedza uremu, kushomeka kwekoriori kungada kuitwa kwenguva pfupi kana yakareba," anodaro Goodson. "Kunyange isiri nguva dzose kukwana kwakaringana, kazhinji hurefu hwekushomeka kwekoriori kunoenderana nehuremu hwehuremu hunoda kurasikirwa." Nekudaro, mushure memwedzi mitanhatu yekushandisa kushomeka kwekoriori kurasikirwa nehuremu, zvakakosha kuchinjira kuchirongwa chekuchengetedza uremu - zvisinei nekuti wasvika pachinangwa chako here kana kwete, sekureva kweNIH. Kana uchinge warasikirwa nehuremu, kuzvichengeta kwakaoma zvakanyanya, uye kutora zororo kwemavhiki mashoma kana mwedzi kuti uve nechokwadi chekuti hauzviwani zvakare kunogona kubatsira kuchengetedza uremu hwako kwenguva refu. Zvinoenderana neTranstheoretical Model (kana Matanho eShanduko) yakashandiswa kutsanangura shanduko yemaitiro, chikamu chechishanu chikamu chekuchengetedza uko hunhu hunotsigirwa (kwemwedzi mitanhatu kana kupfuura) uye inoitirwa kuchengetedzwa kuenda kumberi. Kuenda mune ino modhi modhi mushure memwedzi yakati wandei yekushomeka kwekoriori hazvireve kuti uri kudya zvakadii, asi kuzvipa nguva yekuenderana nemaitiro ako uye, zvichibva pamuenzaniso uyu, mwedzi mitanhatu inowanzove iri nhamba yemashiripiti. . Zvino, kana wangochengeta uremu kwemwedzi yakati wandei, unogona kuverengazve macalorie ako aunoda uye kugadzira defisiti nyowani kuti uenderere mberi nekuedza kurasikirwa uremu.

Pane icho chinyorwa, kana iwe uchinge wasangana nehuremu-kurasikirwa kwenzvimbo - izvo zvinoitika, uye iri yakajairika chikamu chehuremu maitiro - zvakakosha kuti uongorore zvakare macalorie ako anodiwa seimwe kushomeka (kunyangwe isiri yakakura) inogona kudiwa. . Semuyenzaniso, kana wakarasa makirogiramu gumi nekudya mazana mashanu emakoriyumu pazuva mukati memwedzi miviri, macalorie ako anodiwa achava mashoma sezvo uri kureruka nemakirogiramu gumi. Nekudaro, iwe ungangoda kuti uongororezve ako aripo macalorie anoenderana neako BMR uye chiitiko chezviitiko; unogona kupedzisira wadya mazana manomwe emazana macalorie pane pawakatanga.

Saizvozvo, kana chinangwa chako chekurasikirwa nehuremu chasangana, iwe unozofanirwa kugadzirisa yako calorie kudya zvinoenderana. Kugara uchirovedza muviri nguva dzose kunogona kubatsira kubvisa huremu nekuwedzera yako yakazara zuva nezuva koriori kupisa (pamwe nekupawo muviri wako matani ezvimwe zvakakosha zvehutano mabhenefiti).

Chinangwa chekupedzisira ndechekuchengetedza kurasikirwa kwehuremu kwenguva yakareba uye kwete kuti uremu hwako hudzokere kumusoro. Ndosaka iyo NIH ichipa zano risingapfuure mazana mashanu kusvika chiuru kushomeka kwekoriori pazuva. "Hunyanzvi kuumba kushomeka kudiki kwekoriori kuti huremu hwaucharasikirwa husadzoke," anotsanangura Elizabeth Ward, M.S., R.D., munyori we Zvirinani ndiyo New Perfect. Kana iwe ukaedza kuchengetedza hombe yekoriori kushomeka, iwe ungangove uine nzara yakanyanya uye hausi kuzonamira kuchirongwa chako chekudya kwenguva yakareba kwenguva - kunyatso bvisa yako uremu hwekuedza. Yenguva refu-yakagadziriswa uremu hwekuremerwa yakanyanya kunetsa pane kurasikirwa iyo chaiyo huremu, sekureva kwe2019 kudzidza. Mune meta-ongororo yemakumi maviri neshanu-erefu ekuremerwa uremu zvidzidzo, inopfuura hafu yehuremu hwakarasika yakawanikwazve mukati memakore maviri, uye mushure memakore mashanu, anopfuura makumi masere muzana muzana ehuremu hwakarasika akawanikwazve.

Koriori Dhefisiti uye Exercise

Vanhu vane simba panyama vanogona kushamisika kana vachigona kudzikira huremu nekakori kushomeka. "Chinokosha kuve nechokwadi chekuti uri kupa muviri wako mafuta zvakafanira kuwanda kwebasa riri kuitwa," anotsanangura kudaro Goodson. "Kudya mashoma macalorie kunogona kukanganisa maitiro uye masimba emagetsi." Semuenzaniso, kana uri kucheka macalorie kana kurovedza muviri zvakanyanya, unogona kunge uri panjodzi yemukadzi mutambi triad syndrome, iyo inoratidzira sekuenda kumwedzi kushungurudzika uye kurasikirwa kwesimba.

"Kuchengeta macalorie kunogona kuve chinhu chakakosha cheiyo equation kuona kuti vanhu vanoshanda vanodya macalorie akakwana esimba asi vari kugadzira kushomeka kuvabatsira kuzadzisa chinangwa chavo chekurema," anodaro Goodson.

Sekurudziro yakajairika, vanhu vanogona kudzora yavo caloric yekudyiwa uye nekuwedzera yavo yekuita nhanho yekugadzira iyo caloric dhefisiti. Asi kana iwe uri mumhanyi (funga: kudzidzira nhangemutange yemarathon kana chimwe chiitiko chakasimba) kana uine huremu hwakawanda hwekurasikirwa, zvingave zvine hungwaru kubata base kune akanyoreswa dietitian anonyanya kuita zvemitambo.

Kuchinja Kwemaitiro

Kuderedza macalorie uye kurovedza muviri ingori hafu yehondo. Iyo NIH inokurudzira zvakare kurapwa kwehunhu pamwe chete nehuremu uye nekuwedzera chiitiko chemuviri. Zvinoenderana neTranstheoretical Model (kana Matanho eShanduko), kana hunhu hwatsigirwa kweinopfuura mwedzi mitanhatu, inova tsika iyo mumwe munhu anoramba achiita. Kugadzira tsika dzakanaka dzinotora hupenyu hwese ndicho chinangwa chekupedzisira chekubvisa kurema.

Salge Blake anokurudzira kusangana neakarejesa dietitian nutritionist (RDN) uyo anonyanya kugadzirisa munzvimbo ino kuti akubatsire kuburikidza nerwendo rwako rwekurema. Basa racho rinogona kuvharwa neinishuwarenzi yako. Iwe unogona kuwana RDN munharaunda yako nekuenda kune Academy of Nutrition uye Dietetics webhusaiti uye nekudzvanya pakanzi "Tsvaga Nyanzvi."

Nei Kusakwana kweCalorie Kusingashande Nguva Dzose

Kukanganisa kwekoriori unokwanisa kukonzera uremu; zvisinei, "vanhu vazhinji vanofungidzira kuti mangani macalorie avanopisa kuburikidza nekurovedza muviri uye shuwa kuti mangani macalorie avanoshandisa," anodaro Salge Blake. Semuenzaniso, kutsvagurudza kunoratidza kuti macardio michina uye mamwe macalorie-akapisa macalculator anogona kupfuura. Izvi zvinoita kuti kuyedza kudzikisa huremu chete kuburikidza nekuwedzera chiitiko chemuviri - kana nekuverenga yako kushomeka kwekoriori zvaunoda nepo uchigadzira macalorie akapiswa panguva yekurovedza muviri - zvakanyanya kunetsa.

Kana uri kuyedza kutarisa kushomeka kwekoriori yako, Salge Blake anokurudzira kushandisa imwe yeakawanda aripo ekurasikirwa nehuremu maapuro kuti ubatsire kuchengeta chinyorwa chezvauri kudya. Ramba uchifunga, "iwe unofanirwa kunzwisisa hukuru hwezvikamu kuitira kuti uise muiyo chaiyo chiyero chezvikafu zvaunodya zuva nezuva," anotsanangura Salge Blake. "Kana zvikamu zvako zvisiri izvo - kunyanya, zvisingatarisirwi - ndizvo zvichave zvabuda [yako yakazara calorie count]."

Kuti uwane zvinodikanwa zvako zvekoriori uye kutora zvinovaka muviri zvinodiwa kuchengetedza muviri wako uine hutano, zvakakosha kuti uise pamberi pekudya zvinovaka-dense chikafu uye kudzikisira chikafu chakakwira mumafuta akazara uye shuga yakawedzerwa. Iyo 2020-2025 yekudyira nhungamiro yevaAmerican inopa iwo 85/15 mutemo sehungwaru, uko 85 muzana yemakoriyori anodyiwa anofanira kunge achibva kunzvimbo dzinovaka-dense, uye zvikamu gumi nezvishanu muzana zvinogona kubva kune asiri-macalorie-dense sosi senge iwo akakwirira mune akazara mafuta uye akawedzera shuga (funga: makuki, zviwitsi, bota). (Zvakabatana: Aya mashanu akareruka Nutrition Guidelines Haapokane Nenyanzvi uye Tsvagiridzo)

Uye zvakare, kana iwe uine nhoroondo yekusagadzikana kwekudya (senge anorexia nervosa, bulimia, kana orthorexia), unogona kunge usiri mukwikwidzi akanaka wekuverenga koriori sezvo hunhu hunotyisa hwekuverenga koriori hungakonzere kudzoka. Uye zvakare, avo vane dambudziko rekudya vanopedza mwedzi yakawanda kana makore vachidzidzira hunyanzvi hwekudya maitiro uye vanoshanda pakubvisa kudya kwakashata maitiro, kusanganisira kuverenga kwecalori. Zvinoenderana nebepa ra2010 rakaburitswa mu Zvinyorwa zveNeuroscience, calorie restriction inogona kutungamirira kukuzvidya mwoyo uye kudya zvakanyanya kunyange kune avo vasina nhoroondo yehutano hwekudya. (Zvakafanana: Kuverenga Macalorie Kwakandibetsera Kuderedza Uremu—Asi Ndakazova Nechirwere Chekudya)

Icho Chinokosha

Kushandisa calorie deficit yekurasikirwa uremu zvirokwazvo inzira inoshanda, asi kwete pachayo. Kuwedzera maekisesaizi, kunzwisisa maitiro ekufungidzira zvaunodya (sezvikamu), uye hunhu hunochinja kune hutano, hutsika tsika zvakare chikamu cheiyo equation. Kunyangwe vanhu vazhinji vakaita izvi vega, kuve nekutungamira kweRNN kunogona kubatsira nerutsigiro uye nekukurudzira kwakanaka kune hutano hwekurasikirwa uremu zvinangwa.

Ongororo ye