Calorie chhiar hi a dik tak tak em? (Calorie Counting) Hemi chungchang hi i hre chiang ang u!

Mi tam zawkin an taksa rihna tihtlem an tum huna an tih hmasak ber chu an ei tur a calorie awm zat chhiar hi a ni. Nitin i ei zawng zawngah hian calorie i chhiar vek mai thei. Mahse, hei hi engtiang chiahin nge a hlawkpui tih i ngaihtuah ngai em, a nih loh leh a ti buai zual mai mai em ni? Vawiin hian he thu hi tlem tal chipchiar leh awlsam takin sawi ila.

Engtin nge calorie chhiar chanchin hi a lo intan?

Dik tak chuan he calorie chhiarna thil hi kum zabi 20-na tir lam vel khan kan hnenah a lo thleng a. Chutih lai chuan scientist pakhat Wilbur Atwater-a chuan thil mak tak a ti a. "Bomb calorimeter" an tih machine-ah chaw a dah a, a halral vek a ni. Tichuan, heat, a nih loh leh energy, chhuak chu a teh a, chu ei turah chuan "energy" engzat nge awm tih a chhut chhuak ta a ni.

A awlsam zawngin sawi ila, calorie chu chakna tehna unit a ni.

He ngaihdan hi zawi zawiin a lar chho ta zel a. Mite chuan an ei tur a calorie an chhiar tan a, exercise hrang hrang hmangin calorie engzat nge an hal tih hriat an tum ta a ni. "I taksa rihna tihtlem i duh chuan i calorie i control a ngai" tih ngaihdan hi chuta ṭang chuan kan nei ta a ni.

Calorie zawng zawng hi a inang vek em? Eng nge pawimawh tak?

I taksa rihna tihpun i ngaihtuah mai mai a nih chuan, a ni, calorie chu calorie a ni. Chumi awmzia chu eng thil pawh calorie 500 i ei chuan i taksaah chakna a belhchhah ve ve tihna a ni.

Hetiang hian han ngaihtuah teh. Calorie 300 ei i duh a ni. Chu calorie 300 chu chocolate bar atang chuan i hmu thei ang. A nih loh leh, chu calorie 300 chu egg white hmanga siam omelet aṭangin i hmu thei a, chutah chuan mushroom, onion, leh chili pepper ang chi thil te, leh cheese thau tlem tak tak te pawh a awm thei bawk.

Tunah chuan en teh, heng method pahnih hian i taksaah calorie inang chiah chiah a pe a ni. Mahse, eng chaw nge rei zawk i chawh tir? Eng chaw nge i taksa tan ei tur tha zawk pe? Chu chu a danglamna chu a ni.

Hei hi hrethiam lehzual turin a hnuaia table hi han en ila.

I hmu em, thau hian gram khatah thau dang aiin a let hnih aia tam calorie a nei a. Chuvangin chawhmeh atan bacon emaw, thau tamna cheese emaw ang chi i ei chuan nitin i mamawh calorie zatve chu zing lamah i ei tawp mai thei.

Tin, kan ei leh in hian kan hormone a nghawng bawk. Chaw thenkhat chuan taksa chu "thau dahkhawm" turin an hrilh thin. Mi dangte chuan taksa chu "muscle siam" turin an ti bawk. Chuvangin calorie inang mahse, carbohydrates, protein leh thau ratio hrang hrang nei ei leh in pahnih hian taksa rihna tihtlem dan hrang hrang a thlen thei a ni.

Engvangin nge calorie dik taka chhiar a harsat em em?

Hei hi buaina lian ber a ni. Calorie chhiar hi i ngaihtuah angin a awlsam lo. Research atanga a lan dan chuan kan ei tur calorie hi kan ngaihthah fo thin. Chumi awmzia chu ni khatah kan ngaihtuah aiin calorie kan ei tam zawk tihna a ni.

Thil tihsual kan nei a, a bik takin heng thilah hian:

• Chaw lian tak tak: Festival-a ei tur lian tak tak emaw, restaurant-a chaw ei lai emawa calorie awm zat dik tak chhut a harsa hle.
• Guess dik lo: Nutritionist-te nena zirchianna an neihah, restaurant-a chaw ei lasagna leh Caesar salad-a calorie awm zat chhut chhuah tura tih an nih chuan, ṭhenkhat chuan chaw eiah hian an rin dan aiin a let hnih zetin calorie a pai tak tak tih an hmuchhuak a ni.
• Kan hriat loha kan ei thilte: Nilenga kan ei tur te te, biscuit emaw, toffee emaw, sugar nena tea no khat emaw atanga kan calorie kan belhkhawm zat pawh kan ngaihtuah ngai lo.

Chuti a nih chuan, mithiamte pawhin an dik lo a nih chuan, engtin nge keini, mi pangngai hian calorie dik taka kan chhiar theih ang? Harsa leh hahthlak tak a ni.

Chuti a nih chuan calorie chhiar tel lovin eng nge i tih theih ang?

Calorie chhiar chungchangah ngaihtuahna seng lovin, i taksa rihna tihtlem dan awlsam leh tangkai tak tak a awm.

1. Portion size chungchangah fimkhur rawh

Hei hi a pawimawh ber a ni. Calorie chhiar ai chuan i ei zat control hi a awlsam zawk hle. Restaurant-a plate lian tak tak an ei thin hi kan thiam fo thin. Chuvangin chutiang portion lian tak chu in lamah kan insem a ni. Plate-a kan insem tam chuan kan ei vek a ni. Chuvangin, chaw i ei tlangpui kha tihtlem tum ang che. Mahse thlai leh thei ang chi chaw i ei zat hi tihtlem suh. A chhan chu calorie density an hniam em em vang a ni. Entirnan, broccoli cup khatah hian calorie 31 vel a awm a. Mahse chocolate ice cream cup khatah hian calorie 285 vel a awm a.

2. Chaw ei tur chakna mamawh tam zawk thlang rawh.

Chaw thenkhat, a bik takin fiber leh protein tamna te hi ei tur atan chuan thawhrimna tam zawk a ngai a ni. Damdawi lam hawi chuan hei hi "thermic effect of food" an ti a. A awlsam zawngin sawi ila, heng ei tur hrang hranga calorie awm thenkhat hi an ei theih nan an hmang thin. He danglamna hi a lian lo mai thei a, mahse ni khat chhungin a pung zel a ni. Tin, heng ei tur te hi a tlangpuiin i hriselna atan a tha hle.

3. I ei tur calorie chi hrang hrang (Quality over Quantity) ngaihtuah rawh .

Hei pawh hi a pawimawh hle. "Empty calories" tih hi thil pakhat a awm. Chu chu sugary drinks, sweets, biscuits, zu ang chi thil tihna a ni. Hengte hian calorie nei mah se, taksa mamawh ei tur tha tak tak an nei lo tluk a ni.

Chuvangin, i calorie "budget" chu calorie hrui hring hmanga khat ai chuan, thei, thlai, legumes, leh whole grains ang chi nutrient-dense foods hmangin khat rawh Chûngte chuan natna chi hrang hrang lakah a vênghim thei che a, chung zingah chuan thinlung natna, cancer, leh zunthlum te pawh a tel a ni.