Iphatha ngokuphelele isisindo, ngokungathí sina izindaba zokudla okunempilo, abantu bakholelwa ukuthi ukwehla okubukhali ekudleni kwe-caloric kuzobasiza ukuba banciphise isisindo ngokushesha. Ngempela, ukwehla kwenani le-calorie kudliwe kusiza ukulahleka kwamafutha, kepha izifundo ziphikisana nokuthi ekuhambeni isikhathi eside, ukuncishiswa okuyingozi kokuqukethwe okuqukethwe kwekhalori kuthinta kabi impilo. Nginqume ukubheka ukuthi ingabe izinga legolide le-Gold Livate ejwayelekile ngalesi simo samakhalori ayi-1200 samukelwa ngokwanele ngabathandi bokuqinisekisa izidingo zomzimba.
Indlela yokubala inombolo yekhalori
Isincomo esivamile sokunciphisa umzimba ukunciphisa ukusetshenziswa kwekhalori ngamakhalori angama-500-750 ngosuku. Imvamisa kuholela ekudleni okuphansi kwekhalori: 1200-1500 kilojoule ngosuku kwabesifazane abadala kanye namakhalori angu-1500-1800 ngosuku amadoda adala, ngokwesihloko sesayensi "ngokuchaza indlela yokudlela ephephile yokuphepha okuphephile, okusebenzayo nokuzinzile kokunciphisa isisindo ku Abantu abadala abakhuluphele futhi abakhuluphele. Ngaphezu kwalokho, amakhalori ayi-1200 angumkhawulo obuncane, ohlinzeka ngokuchitha okuyisibonelo emsebenzini obalulekile womzimba wowesifazane. Ukulungiselela ngokunembile okudla ikhalori okujwayelekile, udinga ukuhlaziya umzimba we-biomputhed. Ezimweni eziningi, kuvela ukuthi okujwayelekile okudingayo kuzodlula amakhalori ayi-1200 - kuphakama amaphesenti emisipha emzimbeni nakumafutha amancane, kukhulu ikhalori oyidingayo.
Nquma isilinganiso sokuqukethwe sekhalori usebenzisa ukuhlaziywa kwe-bioithessene
Photo: Unsplisish.com.
Ngabe lolu lusizo lokunciphisa umzimba?
Izifundo eziningi zikhombisile ukuthi ukuhambisana nokudla okunamakhalori aphansi, kufaka phakathi i-1200-calorie, kungasiza ukunciphisa isisindo. Ngokwesibonelo, ukusebenza kahle komtholampilo kweprotheni ephakeme egadiwe yezokwelapha, uhlelo lokudla oluphansi lwekhalori olulingana neziguli ezikhuluphele, eziboshwe kubantu abangama-2093. Ukubhekelwa kuholele ekulahlekelweni okumaphakathi kwamafutha ngo-4.7% izinyanga eziyi-12. Kodwa-ke, akuyona yonke into engathandeki kangako. Ucwaningo selukhombisile ukuthi yize ukulahlekelwa kwesisindo sokuqala kusetshenziswa ukudla okuphansi kwekhalori, njengokudla kwekhalori ephansi, okuvame ukushesha futhi kubalulekile, kepha kuvame ukulandela ukubuyiselwa kwesisindo kulokho okwedlule. Ngokwemiphumela "yokunciphisa isisindo kanye nokuyeka ngesikhathi sohlelo lokulahlekelwa isisindo oluphansi kufaka phakathi ukudla okuphansi kwekhalori, ukudla okuphansi kwekhalori, noma kuvinjelwe ukudla okujwayelekile: ososayensi babona ukuthi okusheshayo Ukwehla kwesisindo ngesikhathi sezinyanga zokuqala × 3 ezifundweni eziningi kwakuhambisana nokuvuselelwa kwesisindo ngesikhathi sezinyanga eziyi-9 eziyi-9. Kolunye ucwaningo, abantu abangama-57 abanokukhuluphala ngokweqile noma ukukhuluphala kwabikwa ukuthi ngemuva kokuhambisana nokudla okuphansi kakhulu kwamakhalori noma ukudla okungamakhalori ayi-1250, ngokulandelana, abahlanganyeli ocwaningweni babuyisela isilinganiso esingu-50% esisindo esingu-50% , abalahleka ezinyangeni eziyi-10. Lokhu kwaholela eqinisweni lokuthi ochwepheshe abaningi bezempilo bancoma amacebo kagesi asebenzisa ukwehla okuncane kokuthathwa kwekhalori ukusiza ukunciphisa isisindo lapho kunciphisa ukuvumelanisa okungalungile kwe-metabolic.
Izinzuzo ezingaba khona zokudla kwekhalori eyi-1200
Ukuhambisana nokudla kwamakhalori ayi-1200 kungasiza impilo, kepha kubalulekile ukuqaphela ukuthi lezi zinzuzo zivame ukuhlotshaniswa nokuvinjelwa kwekhalori ngokujwayelekile futhi akuhlobene nezinhlelo zamandla ku-1100 amakhalori. Ukusetshenziswa njalo kwekhalori engaphezu kokudingayo emzimbeni wakho, kungaholela emiphumeleni eminingi yezempilo, kufaka phakathi ukuzuza isisindo, ukwanda kwezinto ezingozini kanye nesifo sikashukela. Ukulahleka kwesisindo somzimba ngokweqile kanye nokunikezwa komzimba wakho ngenani le-calorie olifunayo kubalulekile kwisimo sempilo sonke.
Owesifazane okhudlwana unconyelwa ukusebenzisa amakhalori angama-2000 ngosuku
Photo: Unsplisish.com.
Okubi kohlelo
Isidingo samakhalori yinto eyodwa futhi kuncike ezicini eziningi, kufaka phakathi ukukhula komzimba nesisindo, ubudala kanye nezinga lomsebenzi. Ukudla okungu-1200-Clorie akukufanele kubantu abadala abaningi. Yize izidingo zekhalori zihlukahluka kuye kumuntu, futhi izidingo ezinembile zinganqunywa kuphela ngosizo lwemishini ekhethekile noma izibalo, owesifazane ojwayelekile odinga cishe amakhalori angama-2000 ngosuku ukuze alondoloze isisindo, futhi umuntu uneminyaka engu-2500 Amakhalori amancane kakhulu kubantu abaningi futhi angaholela emiphumeleni emibi engemihle, njengesizinda, indlala eqinile, isicanucanu, ukunqotshwa kwekhanda, ikhanda, ikhanda lokusilela okushodayo, ukukhathala, ikhanda kanye namatshe e-busty bubble. Ukuvinjelwa kwekhalori kuholela ekushintsheni kwe-metabolic emzimbeni wakho. Lokhu kufaka phakathi ukukhuphula izinga lama-hormone, njenge-grethin ne-cortisol, okubangela indlala, kanye nokwehla kwamazinga we-metabolic ekuphumuleni (RMR). Lokhu kuholela ekwandeni kwamathuba okunciphisa isisindo ngokuhamba kwesikhathi, kanye nomjikelezo omubi wezikhathi eziphindaphindwayo zokunciphisa umzimba, kulandelwa ukululama kwesisindo, okunabantu abaningi abahleli ekudleni. Ucwaningo luye lwabonisa ukuthi imijikelezo ephindaphindayo kanye nemijikelezo yesisindo ingadala ukucindezela enhliziyweni futhi kungaholela engcupheni ephezulu yenkinga yokudla okunempilo, uhlobo lwesifo sikashukela esingu-2 nokunciphisa isikhathi sokuphila.