Kodi ndinu munthu amene amagwira ntchito mwakhama kuti muchepetse thupi? Ndiye mwina mumaganizira kwambiri mitundu ya chakudya chomwe mumadya ndi kuchuluka kwake. Koma kodi mumaganiza chimodzimodzi ndi zomwe mumamwa masana? Cholakwika chomwe ambiri a ife timachita ndichakuti, pamene tikuganizira za ma calories omwe timapeza kuchokera ku chakudya, sitiganizira kwambiri za ma calories omwe timawonjezera m'thupi lathu kuchokera ku zakumwa. Koma ma calories omwe timawonjezera m'thupi lathu popanda kuzindikira kuti akhoza kuwononga kwathunthu khama lanu lochepetsa thupi.
Mwachidule, kodi ma calories awa ndi otani?
Chabwino, choyamba tiyeni timvetse tanthauzo la kalori. Kalori ndi gawo la mphamvu. Zili ngati kugwiritsa ntchito mita poyesa mtunda ndi makilogalamu poyesa kulemera. Chilichonse chomwe timadya ndi kumwa chimapatsa matupi athu mphamvu. Mphamvu imeneyi ndi imene matupi athu amagwiritsa ntchito popuma, kumenya mitima yathu, kuyenda, kuthamanga, kuganiza, kuchita chilichonse.
Tsopano nayi vuto. Ngati tidya ma calories ochulukirapo kuposa omwe timafunikira patsiku, thupi lathu limasunga mphamvu zowonjezerazo ngati mafuta. Kuchulukana kumeneku pakapita nthawi kumapangitsa kuti thupi lathu lizilemera, zomwe zikutanthauza kuti timakula. Chifukwa chake, kuti tikhale ndi kulemera kwabwino, ndikofunikira kwambiri kukhala ndi malire pakati pa kuchuluka kwa ma calories omwe timadya ndi kuchuluka kwa ma calories omwe timawotcha tsiku lililonse.
Kumbukirani, ma calories omwe ali mu zakumwa amatchedwa "ma calories opanda kanthu." Izi zikutanthauza kuti ngakhale amapereka mphamvu ku thupi, sapereka michere yofunika kwambiri monga mavitamini ndi mchere.
Ma calories obisika mu zinthu zomwe timamwa nthawi zonse
Tsopano tiyeni tiwone kuchuluka kwa ma calories omwe timamwa tsiku lililonse. Manambalawa amatha kusiyana pang'ono kuchokera ku kampani ina kupita ku ina, koma izi ziyenera kukupatsani lingaliro labwino.
| Mtundu wa Chakumwa | Kukula kwa Kutumikira | Ma calories Oyerekeza (Ma calories Oyerekeza) |
|---|---|---|
| Zakumwa zotsekemera zokhala ndi carbonated (Soda) | 355 ml (12 oz) | 124 - 189 |
| Zakumwa zopanda shuga (Diet Soda) | 355 ml (12 oz) | 0 - 7 |
| Tiyi Wotsekemera wa M'mabotolo | 355 ml (12 oz) | 129 - 143 |
| Tiyi Wopanda Zotsekemera | 355 ml (12 oz) | 4 |
| Zakumwa ndi mkaka wa zipatso | ||
| Madzi a lalanje (opanda shuga) | 355 ml (12 oz) | 157 - 168 |
| Madzi a apulo (opanda shuga) | 355 ml (12 oz) | 169 - 175 |
| Mkaka Wonse | 355 ml (12 oz) | 220 |
| Mkaka Wopanda Mafuta | 355 ml (12 oz) | 125 |
| Mkaka wa Soya | 355 ml (12 oz) | 147 - 191 |
| Mitundu ya khofi | ||
| Khofi Wakuda | 355 ml (12 oz) | 0 - 4 |
| Khofi ndi Kirimu | 355 ml (12 oz) | 39 - 43 |
| Latte (ndi mkaka wopanda mafuta) | 355 ml (12 oz) | 69 |
| Zakumwa zapadera ndi mowa | ||
| Chakumwa cha Masewera | 355 ml (12 oz) | 94 |
| Chakumwa Champhamvu | Chitini chimodzi (245 ml) | 105 - 112 |
| Mowa | 355 ml (12 oz) | 155 |
| Vinyo | 150 ml (5 oz) | 122 - 125 |
Kodi zakumwa zokhala ndi kalori yambiri zimavulaza bwanji thanzi?
Kupitiriza kumwa zakumwa zoledzeretsa zimenezi kungakhudze thanzi lanu m'njira zambiri.
1. Kunenepa kwambiri komanso kunenepa kwambiri
Ichi ndiye zotsatira zazikulu komanso zoonekeratu. Tangoganizirani, ngati mumwa botolo la soda tsiku lililonse, zimenezo zokha zimawonjezera ma calories pafupifupi 150 m'thupi lanu. Ngati simutentha ma calories amenewo, mudzawonjezera ma calories oposa 1,000 pa sabata, ndi ma calories oposa 4,500 pamwezi. Ichi ndi chifukwa chachindunji cha kunenepa kwanu.
2. Chiwopsezo chotenga matenda a shuga amtundu wachiwiri
Kumwa zakumwa zokhala ndi shuga nthawi zonse kumawonjezera chiopsezo chotenga matenda a shuga amtundu wachiwiri. Zakumwa zimenezi zimayambitsa kukwera kwadzidzidzi kwa shuga m'magazi, zomwe pakapita nthawi zingayambitse kukana kwa insulin m'thupi.
3. Kuopsa kwa matenda a mtima
Kudya zakudya zopatsa mphamvu zambiri komanso shuga wambiri kungayambitse kuchuluka kwa mafuta owopsa (triglycerides) m'magazi, kuthamanga kwa magazi, komanso chiopsezo chowonjezeka cha matenda a mtima.
4. Kuwola kwa dzino
Zakumwa zotsekemera komanso zotsekemera zimatha kufooketsa mano, zomwe zimapangitsa kuti mano awole komanso mavuto ena a mano.
Ndiye, kodi tiyenera kuchita chiyani kuti tikhale ndi thanzi labwino?
Musaope kumva zinthu izi. Ngati muwonjezera kusintha pang'ono pa zochita zanu za tsiku ndi tsiku, mutha kupewa mosavuta zoopsazi.
- Madzi ndi bwenzi lanu lapamtima: Chakumwa chabwino kwambiri, chopatsa thanzi, komanso chopanda ma calories kuti muchepetse ludzu lanu ndi madzi oyera. Khalani ndi chizolowezi chomwa madzi okwanira tsiku lililonse. Ngati mwatopa kumwa madzi wamba, mutha kuwonjezera chidutswa cha laimu, chidutswa cha nkhaka, kapena masamba angapo a timbewu ta ...
- Imwani tiyi ndi khofi wopanda shuga: Ngakhale supuni imodzi ya shuga mu kapu yanu ya tiyi kapena khofi imawonjezera ma calories ambiri. Chepetsani shuga momwe mungathere, kapena dziwani kumwa popanda shuga.
- Werengani chizindikiro: Khalani ndi chizolowezi chowerenga chizindikiro cha zakumwa zomwe mumagula m'mabotolo kusitolo. Samalani kwambiri kuchuluka kwa shuga ndi ma calories .
- Sinthani ku madzi a zipatso zatsopano: M'malo mwa zakumwa za zipatso zopakidwa m'matumba, pangani madzi anu a zipatso zatsopano kunyumba popanda kuwonjezera shuga. Komabe, popeza madzi a zipatso alinso ndi shuga wachilengedwe ndi ma calories, ndikofunikira kumwa pang'ono.
- Samalani ndi mowa: Mowa ulinso ndi ma calories ambiri, kotero kuchepetsa kumwa mowa kumathandiza kuchepetsa thupi komanso thanzi labwino.
Ngati muli ndi nkhawa kapena kukayikira za kulemera kwanu, zakudya, kapena matenda monga matenda a shuga, ndi bwino kufunsa dokotala wa banja lanu (GP) kuti akupatseni upangiri.
Uthenga Wopita Nawo Kunyumba
- Mukamayang'anira kulemera kwanu, ndikofunikira kusamala ndi zomwe mumadya komanso zomwe mumamwa.
- Chakumwa chabwino komanso chopatsa thanzi kwambiri chothetsa ludzu ndi madzi oyera. Alibe ma calories.
- Mukamagula zakumwa zopakidwa m'mabotolo kapena m'mapaketi, werengani chizindikirocho ndipo dziwani kuchuluka kwa shuga ndi ma calories.
- M'malo mwa zakumwa zotsekemera, sankhani zakumwa zina monga tiyi wopanda shuga, khofi wakuda, kapena madzi a zipatso opangidwa kunyumba (opanda shuga).
- Kusintha pang'ono kungapangitse kusiyana kwakukulu. Zosankha zazing'ono zabwino zomwe zimapangidwa tsiku lililonse zitha kukhala ndalama zazikulu pa thanzi lanu mtsogolo.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya kapena thanzi lanu, lankhulani ndi dokotala wanu.
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