Mafuta a kalori tsiku lililonse: Kodi ndimadya tchizi?

Zakudya zogwira mtima zitha kukhazikitsidwa osati pokhapokha pa mfundo ya calorie yowerengera, kwa ambiri, pali njira yopezera zakudya kapena kudya malinga ndi dongosolo lina lolembedwa ndi olemba zakudya. Komabe, zakudya zomwe timawerenga ndi kuzilemba, zimakhalabe zotchuka kwambiri. Chifukwa chiyani?

Chowonadi ndi chakuti zakudya zoterezi zimasintha kwambiri, ndipo zimakulolani kudya zakudya zonse zomwe zimakonda anthu okonda ndi okoma, omwe amavutika kuti asiye zofooka zawo. Komabe, njirayi ili ndi zovuta zambiri zomwe zimapangitsa ambiri kusiya chikhulupiriro pakuwerengera mafuta.

Choyamba, aliyense amene amasankha kukhala ndi chakudya chofananamo, akufunikira kuwerengera phindu monga ngati mlingo wamakono. Ikutipatsa ife kuti tiwerenge malo ambiri. Komabe, pali ntchentche mu mafuta omwe amawononga chirichonse. Ngakhale ziwerengero zimaganizira zaka, kutalika ndi kulemera, chiwerengero cha ziwerengero zosiyana ndizosiyana, ndipo kusiyana kumeneku nthawi zina kuliposa 200kcal. Ndipo ili ndi kalori yokhala ndi kamtengo kakang'ono kamene mungathe kudya kadzutsa kapena musadye. Ndipo molingana ndi zotsatira za kuwerengera, sitidziwa motsimikiza ngati zingatheke kukondweretsa mmawa kapena ayi.

Chachiwiri, mlingo wa kalori tsiku lililonse udzawerengedwa molondola ngati kulemera kwanu kuli koyenera. Ngati ndizosavuta kuchita, chiwerengero chomwe mumapeza chidzanama "20-25 peresenti. Ndipo izi ndizofunika kwambiri: pakuti kawirikawiri kawirikawiri amawerengetsera mtengo wa m'chaka cha 1800, izi zingakhale kilocalorie ya 450. Nchifukwa chiyani chiwerengerocho chimasintha? Chowonadi ndi chakuti maselo a mafuta, omwe amapanga mbali yaikulu ya misala mu thupi la munthu wathunthu, samasowa mphamvu zambiri kuti azigwira ntchito zawo zofunika. Ndipo muziwerengerozi zimayikidwa miyezo yochuluka kwambiri, chifukwa minofu imagwiritsa ntchito mphamvu zitatu za moyo. Mbali ina ya vuto ndikuti atsikana omwe ali nawo masewera othamanga sangakhale ndi chizoloŵezi, chifukwa chiwerengerocho chimachokera pa mtengo umene uli ndi kuchuluka kwa minofu minofu, osati pamwamba.

Chachitatu, izi sizimaganizira nthaŵi zonse kuti mphamvu zosiyanasiyana zimayenera kuti azidya zakudya zosiyanasiyana. Ndipo phindu limeneli limakhala loipa, ndiko kuti, ngati chakudya cha mapuloteni chimapanga kuchuluka kwa chakudya, mudzafunikira mphamvu zambiri kuti muzimvetse. Zakudya za Kremlin zimagwira ntchito osati kokha chifukwa chakudya chili ndi chakudya, komanso chifukwa chakuti munthu amadya mapuloteni, omwe amachititsa kuti thupi liwononge kwambiri. Ngakhale kuti chakudyachi ndi choopsa kwa impso ndi chiwindi, choncho ndi bwino kuwerengera mafuta.

Chachinayi, vuto lalikulu muziwerengero ndi "kuwerengera kawiri": zoona ndizokuti matebulo ogwiritsira ntchito kalori nthawi zambiri amawaphatikizanso kale. Izi zikutanthauza kuti, ngati muwona kuti kcal 450 pa ola lapita pa kukwera ndikutsika pansi pa flatterer, ziyenera kukumbukira kuti pafupifupi 60 kcal pa ola la kupuma, ntchito ya mtima ndi njira zina zosavomerezeka zomwe zakhala zikuchitika panthawi yopuma zili kale pano. Ogwiritsa ntchito omwe sali apamwamba "pa matebulo sakudziwa izi ndipo amawunikira kufunika kwa kusintha kwakukulu kwa mphamvu yogwiritsidwa ntchito pa katundu.

Pali zolephera zina mu njirayi. Kodi muyenera kuchita chiyani? Kodi mlingo wa kalori tsiku ndi tsiku umakhala wosamvetsetseka moti n'zosatheka kuziwerengera? Ndipotu, pali njira yotulukira. Ndikuti simukulowa masewera kwa sabata ndikulemba zonse zomwe mudya, kudya zakudya zamtundu umodzi tsiku, ndi kulondola kwa 50 kcal. Muyenera kulemera kwake. Kotero inu mukhoza kudziwa chomwe mlingo wa kalori wa tsiku ndi tsiku uli kwa inu. Kwa anthu ambiri omwe ali ndi zolemetsa zopitirira 10 kg zofunika pa tsiku zimapangitsa pafupifupi 1600-1700 kcal. Mukhoza kuyesa chiwerengerochi. Kenako kuchepetsa kuchuluka kwa makilogalamu omwe amadya 300-400 kcal, kuwonjezera katundu wa 200-300kcal patsiku.

Kodi mlingo wa kalori tsiku ndi tsiku ndi uti? Ndikochepa kwambiri kuposa akuluakulu, ndipo pafupifupi 2000 kcal kwa achinyamata osakwana zaka 16, ndiye kusinthana kwa anthu ambiri kumachepa ndipo kumakhala pafupi ndi wamkulu. Koma achinyamata sangathe kudya makilogalamu oposa 1000 patsiku.

Motero, kuwerengera kalori kumafuna molondola ndipo kumakhala kovuta kufufuza. Imeneyi ndi njira yokhayo yopangira gawo la thupi ndi mafuta, zomwe si zophweka.