Kodi ndikoyeneradi kuwerengera ma calories? (Kuwerengera Ma calories) Tiyeni tidziwe bwino za izi!

Chinthu choyamba chimene anthu ambiri amachita akamayesa kuchepetsa thupi ndi kuwerengera ma calories omwe ali muzakudya zomwe amadya. Mwina mumawerengera ma calories omwe mumadya tsiku lonse. Koma kodi munayamba mwadzifunsapo kuti izi zimagwira ntchito bwanji, kapena ngati zimangokusokonezani kwambiri? Lero, tiyeni tikambirane za izi mwatsatanetsatane komanso m'njira yosavuta.

Kodi nkhani ya kuwerengera ma calories inayamba bwanji?

Ndipotu, chinthu chowerengera ma calories ichi chinabwera kwa ife chakumayambiriro kwa zaka za m'ma 1900. Panthawiyo, wasayansi wina dzina lake Wilbur Atwater anachita chinthu chodabwitsa kwambiri. Anayika chakudya mu makina otchedwa "bomb calorimeter" ndipo anachiwotcha kwathunthu. Kenako anayeza kutentha, kapena mphamvu, anatulutsa ndikuwerengera kuchuluka kwa "mphamvu" zomwe zinali mu chakudyacho.

Mwachidule, kalori ndi gawo loyezera mphamvu.

Lingaliro limeneli linayamba kutchuka pang'onopang'ono. Anthu anayamba kuwerengera ma calories muzakudya zomwe amadya ndikuyesera kudziwa kuchuluka kwa ma calories omwe amawotcha pogwiritsa ntchito masewera olimbitsa thupi osiyanasiyana. Lingaliro lakuti "ngati mukufuna kuchepetsa thupi, muyenera kuwongolera ma calories anu" lakhalapo kuyambira nthawi imeneyo.

Kodi ma calories onse ndi ofanana? Kodi chofunika kwambiri ndi chiyani?

Ngati mukungoganiza zongowonjezera thupi, inde, kalori ndi kalori. Izi zikutanthauza kuti ngati mutadya ma calories 500 a chilichonse, zimawonjezera mphamvu zomwezo m'thupi lanu.

Taganizirani izi motere. Mukufuna kudya ma calories 300. Mungapeze ma calories 300 kuchokera ku chokoleti. Kapena, mungapeze ma calories 300 kuchokera ku omelet yopangidwa ndi mazira oyera, ndi zinthu monga bowa, anyezi, ndi tsabola wotentha, ndi tchizi chopanda mafuta ambiri.

Tsopano onani, njira zonsezi zinapatsa thupi lanu kuchuluka kofanana kwa ma calories. Koma ndi chakudya chiti chomwe chinakupangitsani kukhuta kwa nthawi yayitali? Ndi chakudya chiti chomwe chinapatsa thupi lanu zakudya zabwino? Kusiyana kwake ndiko.

Tiyeni tiwone tebulo ili m'munsimu kuti timvetse bwino izi.

Mukuona, mafuta ali ndi ma calories ochulukirapo kuwirikiza kawiri pa gramu iliyonse kuposa mafuta ena. Choncho ngati mudya chakudya monga nyama yankhumba kapena tchizi chochuluka pa chakudya cham'mawa, mutha kudya theka la ma calories omwe mumafunikira tsiku lililonse m'mawa.

Komanso, zakudya zomwe timadya zimakhudza mahomoni athu. Zakudya zina zimauza thupi kuti "lisunge mafuta." Zina zimauza thupi kuti "limange minofu." Choncho ngakhale ma calories ali ofanana, zakudya ziwiri zosiyana za chakudya, mapuloteni, ndi mafuta zingayambitse zotsatira zosiyana za kuchepetsa thupi.

N’chifukwa chiyani n’kovuta kuwerengera ma calories molondola?

Vuto lalikulu ndi ili. Kuwerengera ma calories sikophweka monga momwe mungaganizire. Kafukufuku wapeza kuti nthawi zambiri timapeputsa kuchuluka kwa ma calories omwe timadya. Izi zikutanthauza kuti timadya ma calories ambiri patsiku kuposa momwe timaganizira.

Timalakwitsa, makamaka pazinthu izi:

• Zakudya zazikulu: N'zovuta kwambiri kuwerengera kuchuluka kwa ma calories omwe amapezeka muzakudya zazikulu zomwe zimaperekedwa pa zikondwerero kapena mukamadya ku lesitilanti.
• Malingaliro Olakwika: Mu kafukufuku wochitidwa ndi akatswiri azakudya, atafunsidwa kuti anene kuchuluka kwa ma calories omwe amapezeka muzakudya za m'malesitilanti monga lasagna ndi saladi ya Caesar, ena mwa iwo adapeza kuti zakudyazo zinali ndi ma calories owirikiza kawiri kuposa momwe adaganizira.
• Zinthu zomwe timadya osazindikira: Sitiganizira ngakhale za kuchuluka kwa ma calories omwe timawonjezera kuchokera ku zinthu zazing'ono zomwe timadya tsiku lonse, monga biscuit, toffee, kapena kapu ya tiyi yokhala ndi shuga.

Kotero, ngati ngakhale akatswiri alakwitsa, kodi ife, munthu wamba, tingawerenge bwanji ma calories molondola? N'zovuta komanso zotopetsa.

Ndiye kodi mungachite chiyani popanda kuwerengera ma calories?

M'malo mongoganizira kwambiri za kuwerengera ma calories, pali njira zosavuta komanso zothandiza zokuthandizani kuchepetsa thupi lanu.

1. Samalani ndi kukula kwa magawo

Ichi ndiye chinthu chofunikira kwambiri. N'zosavuta kulamulira kuchuluka kwa chakudya chomwe mumadya kusiyana ndi kuwerengera ma calories. Nthawi zambiri timazolowera mbale zazikulu zomwe zimaperekedwa m'malesitilanti. Chifukwa chake timagawana magawo ambiri kunyumba. Tikagawana zambiri pa mbale, timadya zonse. Chifukwa chake, yesani kuchepetsa kuchuluka kwa chakudya chomwe mumadya nthawi zambiri. Koma musachepetse kuchuluka kwa chakudya chomwe mumadya monga ndiwo zamasamba ndi zipatso. Chifukwa zimakhala ndi ma calories ochepa kwambiri. Mwachitsanzo, kapu ya broccoli ili ndi ma calories pafupifupi 31. Koma kapu ya ayisikilimu ya chokoleti ili ndi ma calories pafupifupi 285.

2. Sankhani zakudya zomwe zimafuna mphamvu zambiri kuti zigayidwe.

Zakudya zina, makamaka zomwe zili ndi ulusi wambiri ndi mapuloteni, zimafuna khama lalikulu kuti zigayidwe. M'mawu azachipatala, izi zimatchedwa "kutentha kwa chakudya." Mwachidule, ma calories ena omwe ali muzakudya izi amagwiritsidwa ntchito kuzigaya. Ngakhale kusiyana kumeneku sikungakhale kwakukulu, kumawonjezeka pakapita tsiku. Kuphatikiza apo, zakudya izi nthawi zambiri zimakhala zabwino pa thanzi lanu.

3. Ganizirani za mtundu wa ma calories omwe mumadya (Ubwino kuposa Kuchuluka)

Izi ndizofunikira kwambiri. Pali chinthu chotchedwa "ma calories opanda kanthu". Izi zikutanthauza zinthu monga zakumwa zotsekemera, maswiti, mabisiketi, mowa. Ngakhale izi zili ndi ma calories, zilibe michere yomwe thupi limafunikira.

Choncho, m'malo modzaza "bajeti" yanu ya ma calories opanda kanthu, idzazani ndi zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, nyemba, ndi tirigu wonse . Izi zingakuthandizeni kukutetezani ku matenda ambiri, kuphatikizapo matenda a mtima, khansa, ndi matenda a shuga.