Ukuncipha kwesisindo kuhlobene eduze nokushoda kwekhalori. Kodwa-ke, singase sizibuze ukuthi yini ngempela ehilelekile noma kungani kudingekile ukulahlekelwa isisindo.
Ukuze ulahlekelwe isisindo, kulula ukwazi ukuthi kuyini ukushoda kwekhalori, ukuthi kuthinta kanjani ukuncipha kwesisindo nokuthi ungakufeza kanjani ngendlela enempilo futhi eqhubekayo.
Kuyini lokhu?
Amakhalori amayunithi wamandla owathola ekudleni naseziphuzweni, futhi nini sidla ama-calories ambalwa kunalawo esiwashisa, sithola ukushoda kwekhalori. Uma kukhona ukushoda kwekhalori, umzimba uthola amandla noma uphethiloli emafutheni agciniwe. Kulokhu, amafutha agciniwe agcinwa amandla. Ngakho lapho umzimba ushisa amafutha ukuze uthole amandla, silahlekelwa isisindo.
Amakhalori owashisayo noma owasebenzisayo usuku ngalunye, owaziwa nangokuthi izindleko zekhalori, afaka izingxenye ezintathu ezilandelayo:
- Izindleko zamandla ziphumule. Lokhu kubhekisela kuma-calories umzimba owasebenzisayo ekuphumuleni ukwenza imisebenzi esigcina siphila, njengokuphefumula nokujikeleza kwegazi.
- Umphumela wokushisa wokudla. Lokhu kuhilela ama-kilojoule umzimba owasebenzisa ekugayeni, ukumunca, kanye nokugaya ukudla.
- Izindleko zamandla omsebenzi. Lokhu kubhekisela kumakhalori owasebenzisayo phakathi nemidlalo efana nokujima nokungawuvivinyi umzimba, okuhlanganisa ukugigiyela nokwenza umsebenzi wasendlini.
Uma sinika umzimba amakholori ambalwa kunalawo esiwadingayo ukuze sisekele lezi zingxenye ezintathu zezindleko zekhalori, sibeka umzimba esimweni sokushoda kwekhalori. Uma sikwenza ngokungaguquki isikhathi eside, ukuncipha kwesisindo kuzophumela. Ngakolunye uhlangothi, sizokhuluphala uma sinika umzimba amakholori amaningi kunalawo esiwadingayo ukuze senze le misebenzi. Lokhu kubizwa ngokuthi i-caloric surplus.
Ukubalwa kilojoule nsuku zonke
Kubantu abaningi, ukushoda kwekhalori kwama-calories angu-500 ngosuku kwanele ukunciphisa umzimba futhi akunakwenzeka ukuthi kuthinte kakhulu amazinga endlala noma amandla.
Ukuze sidale lokhu kushoda kwekhalori, sidinga ukwazi ukuthi yini amakhalori esondlo. Amakhalori okunakekela ayinani kanye lamakhalori umzimba owadingayo ukuze usekele izindleko zamandla. Izibali zamakhalori zingasetshenziswa ukulinganisa amakhalori ngokusekelwe esisindweni, ubulili, ubudala, ubude, kanye nezinga lomsebenzi womzimba.
Yize izibali zamakhalori zikunikeza umbono omuhle wezidingo zekhalori zokunakekela, singathola inombolo enembe kakhudlwana ngokulandelela ukudla kwakho kwekhalori nesisindo. izinsuku ezingu-10. Ngenkathi sigcina izinga elifanayo lomsebenzi wansuku zonke, sizosebenzisa uhlelo lokusebenza lwe-calorie tracker ukuqapha amakhalori nesisindo sansuku zonke. Ukuze sithole umphumela onembile, sizosebenzisa isikali esifanayo, ngesikhathi esifanayo sosuku kanye nezingubo ezifanayo (noma nqunu).
Isisindo singashintshashintsha usuku nosuku, kodwa uma isisindo besizinzile ezinsukwini eziyi-10, isilinganiso senani lamakholori esiwasebenzisayo ngosuku liwummeleli ongcono wokulondoloza amakhalori. Sizohlukanisa isamba senani lamakhalori esiwasebenzisayo ezinsukwini eziyi-10 ngeziyi-10 ukuze sithole isilinganiso sansuku zonke sokudla kwekhalori. Kamuva, sizokhipha ama-calories angu-500 kule nombolo ukuze kunqunywe umgomo omusha wokudla kwansuku zonke wokuncipha. Isibonelo, uma simisa amakhalori okunakekela abe ngu-2.000 ngosuku, umgomo omusha wekhalori wansuku zonke uzoba ngu-1.500.
Njengoba sinciphisa isisindo, amakhalori okugcina azokwehla ngokuhamba kwesikhathi futhi kuzodingeka silungise ukudla okunekhalori ngokusekelwe emigomeni yokulahlekelwa isisindo. Noma kunjalo, ukuze kuqinisekiswe ukwehla kwesisindo esinempilo nokudla okwanele kwezakhi, abesifazane akufanele badle ama-calories angaphansi kwe-1200 ngosuku futhi amadoda angabi ngaphansi kwama-kilojoule angu-1500.
Ungasebenzisa futhi i- izinga le-basal metabolic kanye namazinga omsebenzi ukunquma izidingo ze-caloric zamanje. Elinye lamafomula alandelayo lingasetshenziswa ukulinquma, kuye ngobulili:
- Owesilisa omdala: 66.5 + (13.8 x isisindo ngo-kg) + (5 x ubude ngo-cm) – (6.8 x iminyaka ngeminyaka)
- Owesifazane omdala: 655 + (9.6 x isisindo ngo-kg) + (1.85 x ubude ngo-cm) – (4.7 x ubudala ngeminyaka)
Uma umuntu esenezinga le-basal metabolism, elinye lamafomula alandelayo, kuye ngamaleveli omsebenzi, lingasetshenziswa ukunquma isidingo sabo sekhalori:
- Ukuhlala: ukuvivinya umzimba okuncane noma akukho nhlobo = BMR x 1.2
- Ukusebenza okuncane: Izinsuku ze-1-3 ngeviki zokuzivocavoca noma umsebenzi = BMR x 1.375
- Ukusebenza ngokumaphakathi: izinsuku ezi-3–5 ngeviki zomsebenzi omaphakathi noma wezemidlalo = BMR x 1.55
- Ukusebenza kakhulu: izinsuku ezingu-6-7 ngesonto zokuzivocavoca ngamandla = BMR x 1,725
- Ukusebenza okwengeziwe: abasubathi abaziqeqesha kabili ngosuku, isibonelo = BMR x 1.9
Indlela yokufeza ukushoda kwe-caloric?
Singafinyelela ukushoda kwekhalori ngokusebenzisa amakhalori ambalwa noma ngokukhuphula amazinga okusebenza komzimba, noma kokubili. Kungase kube lula futhi kuzimeme ukudala ukushoda kwekhalori ngokudla kunokuba nje sizivocavoce, njengoba singase singabi naso isikhathi, amandla, noma ugqozi lokuzivocavoca nsuku zonke. Futhi, ukuzivocavoca akushisi ama-calories amaningi njengoba abantu abaningi becabanga.
Ngamanye amazwi, kungase kube lula ukudla ama-calories ambalwa angu-500 ngosuku kunokushisa lawa ma-calories amaningi ngokuzivocavoca. Kodwa-ke, ukuzibandakanya ekuzilolongeni kwe-aerobic kanye nokuqinisa imisipha kuyanconywa ngemiphumela yako enenzuzo empilweni yonke.
Umthetho wekhalori we-3.500
Abanye ochwepheshe bokudla okunomsoco basikisela ukuthi udinga ukushoda kwekhalori kwama-calories angu-3.500 ngesonto ukuze ulahlekelwe iphawundi lamafutha. Kulokhu, ukusika ama-calories angu-500 ngosuku kusiza ukufeza lo mgomo.
Isayensi isikisela ukuthi umbono wokuthi kunama-calories angu-3.500 1950 ekhilogremu lamafutha uhlehlela emuva ngawo-XNUMX, lapho uMax Wishnofsky, udokotela waseNew York, ebhala lokhu embikweni. Kusukela lapho, ochwepheshe abaningi bezempilo baye baqhubeka benanela lesi sitatimende.
Ubunzima bokushoda kwe-caloric
Abacwaningi bathi umqondo wokushoda kwekhalori ye-3.500 okuholela ekulahlekelweni kwamafutha ulinganisa kakhulu ukwehla kwesisindo sangempela.
Olunye ucwaningo lusekela ukuthi labo abanciphisa ukudla kwabo kwekhalori ngenani elithile usuku ngalunye balahlekelwa isisindo esincane kakhulu kunalokho okwakubikezelwe umthetho wama-calories angu-3.500. Ukuncipha kwesisindo kuyijika elingaphezu komugqa.
Okusho ukuthi, ngisho noma sidla ama-calories ambalwa kunalawo esiwasebenzisayo, ukuncipha kwesisindo kuyehla esikhundleni sokuqhubeka ngezinga lokuqala. Ezinye izazi zokudla ziyavuma, zenezela ukuthi izici ezihlukahlukene zithinta ukuncipha, kusukela ocansini kuya emikhubeni yokuzivocavoca.
Amathiphu
Ukunciphisa ama-calories asuka ekudleni ukuze udale ukushoda kwekhalori akudingi izinguquko ezinkulu. Eqinisweni, kukhona amaqhinga amaningana angasiza ekunciphiseni ukudla kwekhalori ukuze ulahlekelwe isisindo.
Ungawaphuzi ama-calories
Singakwazi ukuqeda amakhulu ambalwa amakholori ekudleni kwethu ngokunciphisa noma ukuqeda iziphuzo ezinoshukela ezifana namasoda, amajusi ezithelo, neziphuzo zekhofi ezikhethekile. Iziphuzo ezidakayo nazo zingaqukatha inani elibalulekile lamakholori angenalutho.
Ama-kilojoule akulezi ziphuzo awagcwali futhi, ngokweqile, angaholela ekukhuleni kwesisindo, isifo senhliziyo nesifo sikashukela.
Nciphisa ukudla okugaywe kakhulu
Ushukela, amafutha, nosawoti ekudleni okugayiwe kakhulu, okuhlanganisa iziphuzo ezibandayo, ukudla okusheshayo, ama-dessert, nama-cereals asekuseni, kwenza lokhu kudla okunekhalori ephezulu kunambitheke kakhulu futhi kukhuthaze ukusetshenziswa ngokweqile.
Ukudla okugayiwe kancane kucebile ngamavithamini, amaminerali, kanye ne-fiber futhi kufaka phakathi ukudla okufana namaprotheni angenalutho, izithelo, imifino, amantongomane kanye nemifino. Ukudla okunothe ngokudla okugayiwe kancane kuzosisiza ukuthi sigweme ukudla ngokweqile futhi siqinisekise ukuthi sithola imisoco edingwa yimizimba yethu.
yenza ukudla okuphekwe ekhaya
Ukulungiselela nokudla ukudla ekhaya kukuvumela ukuthi ulawule izithako kanye nosayizi wezingxenye. Olunye ucwaningo lwabonisa ukuthi abantu abapheka isidlo sakusihlwa ekhaya cishe zonke izinsuku zesonto badla ama-calories ambalwa angu-137 ngosuku.
Ukudla ukudla okuphekwe ekhaya kuhlotshaniswa nekhwalithi yokudla engcono, ukudla okuphezulu kwezithelo nemifino, amazinga aphansi wamafutha omzimba, kanye nezingozi eziphansi zesifo senhliziyo nesifo sikashukela. Futhi, kungasigcinela imali.
Ukuzivocavoca
Ingxenye ebalulekile yokulahlekelwa isisindo ukuzivocavoca. Umuntu ongasebenzi nhlobo kufanele azame ukukhulisa amazinga akhe omsebenzi wansuku zonke uma ekwazi. Lokhu kungase kuhlanganise imisebenzi efana nokuhamba, ukuthatha izitebhisi esikhundleni sekheshi, ukudlala umdlalo wokuzilibazisa, noma ukugibela ibhayisikili.
Lapho umuntu esebenza kakhulu ngokomzimba, ama-calories amaningi azowashisa. Lokhu kwandisa inani lamakholori abawadingayo, okungenza kube lula ukudala ukushoda kwekhalori.