Abubuwa 10 da ba ku sani ba game da Kalori

Wadatacce

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Calories suna samun mummunan rap. Muna ɗora musu laifin komai - daga sa mu zama masu laifi game da jin daɗin fudge sundae mai zafi tare da ƙarin goro zuwa yadda jeans ɗin mu ya dace (ko bai dace ba, kamar yadda lamarin yake).

Amma duk da haka, yawan kuzari yana kama da iskar oxygen mara kyau: Ba shi yiwuwa a rayu tsawon lokaci ba tare da ko ɗaya ba. "Calories suna ƙona jiki. Muna buƙatar su, kamar yadda yakamata mu more abincin da ke ba su," in ji John Foreyt, Ph.D., darektan Cibiyar Nazarin Gina Jiki a Kwalejin Magunguna ta Baylor a Houston kuma ƙwararre kan sarrafa nauyi. . "Babu wani abu mara kyau ko sihiri game da adadin kuzari, kawai nauyin jikin yana saukowa zuwa daidaitaccen adadin kuzari a cikin (daga abinci) tare da adadin kuzari (kamar aikin jiki)."

Anan ga ainihin fata - amsoshi daga masana zuwa 10 daga cikin tambayoyin da aka fi yawan tambaya game da adadin kuzari, da abin da kuke buƙatar sani don rasa nauyi.

1. Menene kalori?

"Kamar kwata kwata shine ma'auni na girma kuma inci shine ma'auni na tsayi, kalori shine ma'auni ko sashin makamashi," in ji mai bincike Kelly Brownell, Ph.D., farfesa a fannin ilimin halin dan Adam a Jami'ar Yale. New Haven, Conn., Kuma marubucin Shirin Koyi don Gudanar da Nauyi (Amurka Bugawar Kiwon Lafiyar Jama'a, 2004). "Yawan adadin kuzari a cikin abincin da kuke ci shine ma'aunin adadin adadin kuzari da abinci ke samarwa." Jiki yana amfani da waɗancan rukunin kuzarin don kunna aikin motsa jiki da kuma duk matakan rayuwa, daga kiyaye bugun zuciyar ku da girma gashi zuwa warkar da gogaggen gwiwa da gina tsoka.

Abubuwa guda huɗu ne kawai ke samar da adadin kuzari: furotin da carbohydrates (adadin kuzari 4 a kowace gram), barasa (adadin kuzari 7 a kowace gram) da mai (calories 9 a kowace gram). Vitamins, ma'adanai, phytochemicals, fiber da ruwa ba sa samar da adadin kuzari.

2. Yaya zan lissafta adadin adadin kuzari nawa zan yanke don rasa nauyi?

Na farko, kuna buƙatar sanin adadin kuzari da kuke cinyewa a halin yanzu. Kuna iya gano hakan ta hanyar adana mujallar abinci: bin diddigin adadin kuzari ga duk abin da kuke ci a cikin lokaci ciki har da aƙalla ranakun mako biyu da ranar ƙarshen mako (tunda mutane sukan saba cin abinci daban -daban a ƙarshen mako). Nuna ƙididdigar adadin kuzari ga kowane kayan abinci (duba tambaya 3), sannan ku lissafa jimlar adadin kuzari kuma ku raba ta adadin kwanakin da kuka bi diddigin abincin ku don nemo matsakaicin ku na yau da kullun.

Ko kuma zaku iya kimanta adadin kuzarin ku ta amfani da wannan dabarar: Idan kun kasance shekaru 30 ko ƙasa da haka, ku ninka nauyin ku da 6.7 sannan ku ƙara 487; mata masu shekaru 31-60 yakamata su ninka nauyin su da 4 kuma su ƙara 829. Sannan, ninka jimlar ta 1.3 idan kuna zama (kada ku yi aiki kwata-kwata), 1.5 idan kuna ɗan aiki (yi uku zuwa sau hudu a mako na sa'a daya), 1.6 idan kuna aiki matsakaici (aiki sau hudu zuwa biyar a mako na tsawon sa'a daya) ko 1.9 idan kuna aiki sosai (kusan kowace rana don sa'a daya).

Da zarar kun san adadin adadin kuzari da kuke cinyewa kowace rana, gwada shirin Foreyt na 100/100: "Don rasa fam biyu a wata, yanke kalori 100 daga abincinku na yau da kullun kuma ƙara adadin kuzari 100 a cikin motsa jiki. Wannan yana da sauƙi kamar kawar da man shanu a kan yanki na gurasa da tafiya minti 20 kowace rana," in ji shi.

3. Ta yaya zan iya sanin adadin kuzari a cikin 'ya'yan itatuwa, kayan marmari da sauran abinci ba tare da alamar abinci mai gina jiki ba?

Akwai litattafai masu kirga calorie da dama akan kasuwa. Duba Corinne Netzer's Cikakken Littafin Ƙididdigar Abinci, Buga na 6 (Dell Publishing, 2003). Hakanan zaka iya samun irin wannan bayanin kyauta akan gidan yanar gizo. Ɗaya daga cikin wuraren da muka fi so shine ma'aikatar noma ta Amurka ta yanar gizo ta yanar gizo a www.nal.usda.gov/fnic/foodcomp/search/.

Yi amfani da waɗannan kayan aikin da himma don ci gaba da lura, kuma a cikin 'yan makonni kawai za ku iya auna yawan adadin kuzari da ke cikin abubuwan da kuke yawan ci. Daga nan ne kawai batun rage waɗannan ɓangarorin don rage nauyi.

4. Menene mafi ƙasƙanci, duk da haka har yanzu lafiya, matakin calorie zan iya sauke zuwa lokacin da nake ƙoƙarin rasa nauyi?

Brownell yayi kashedin cewa: "Kada mata su cinye kasa da adadin kuzari 1,200 a rana." A zahiri, abincin da ke ƙasa da adadin kuzari 1,000 a rana (wanda ake kira cin abinci mai ƙarancin kalori ko VLCD) yana ƙara haɗarin haɗarin gallstones da matsalolin zuciya kuma ya kamata mutane masu kiba su bi su a ƙarƙashin kulawar likita. Duk da yake kuna iya raguwa zuwa adadin kuzari 1,200 kowace rana kuma ku tsira, yin hakan ba kyakkyawan tunani bane. Yin amfani da ƙarancin ƙarancin kalori na iya haifar da sakamako mai sauri, amma kuma yana iya barin ku ba ku da lissafi kuma ba za ku iya motsa jiki ba (mabuɗin don rage fam), kuma yana iya haifar da asarar tsoka da raguwar metabolism. Ko da kun yi taka tsantsan game da abin da kuke ci, cin abinci na yau da kullun na adadin kuzari 1,200 na iya rage muku mahimman abubuwan gina jiki kamar calcium da folate.

Mafi kyawun fare don nasara: yanke kalori mai matsakaici kamar wanda Foreyt ya bada shawarar. Ta wannan hanyar za ku kasance cikin koshin lafiya kuma har yanzu kuna da kuzari don salon rayuwa mai aiki.

5. Shin adadin kuzari daga mai ya fi kitse fiye da adadin kuzari daga carbohydrates da furotin?

Na'am. "An fi adana kitse mai kitse a matsayin kitse na jiki, saboda dole ne jiki yayi aiki tuƙuru don canza carbohydrates da furotin zuwa kitse [jiki], yayin da za'a iya adana kitse na abinci kamar yadda yake. Wannan ƙarin aikin yana daidai da ƙarancin adadin kuzari," in ji Robert H. Eckel, MD, farfesa a fannin magunguna a Cibiyar Kimiyyar Kiwon Lafiya ta Jami'ar Colorado a Denver kuma shugaban Majalisar Zuciya ta Amurka kan Abinci, Ayyukan Jiki da Metabolism. Lokacin da man shanu mai kalori 100 ya shiga cikin tsarin ku, jikin ku yana ƙone kashi 3 cikin dari na adadin kuzari don juya shi zuwa kitsen jiki. Amma tsarin ku yana amfani da kashi 23 na kalori a cikin carbs da furotin don canza su zuwa mai don ajiya. Wannan ya ce, babu wata shaida cewa an adana kitsen abinci a cikin kowane adadi mai yawa kamar kitsen jiki fiye da carbohydrates ko furotin idan kuna daidaita adadin kuzari tare da adadin kuzari. Yawan cin abinci har yanzu shine matsalar -- kawai yana da sauƙi a ci abinci mai ƙiba tunda suna da tushen tushen adadin kuzari.

Amma ku tabbata kada ku yanke duk mai. Dan kadan ya zama dole don ayyukan jiki, kamar shayar da bitamin. Kuma an gano kitse mai yawa - man zaitun, goro, avocados - yana da fa'ida ga lafiyar zuciya.

6. Shin ina yanke kalori ko mai don rage nauyi?

Yanke duka biyu don sakamako mafi kyau. Brownell yayi bayanin cewa "Yana da sauƙin sauƙaƙe ƙuntata adadin kuzari lokacin da kuka yanke mai, yayin yanke kayan mai yana rage nauyi idan kawai yana tare da raguwar adadin kuzari," in ji Brownell. Rijistar Kula da Nauyin Ƙasa-aikin da ke gudana a Jami'ar Pittsburgh da Jami'ar Colorado-ya gano cewa masu rage cin abinci waɗanda ke kula da asarar kilo 30 ko fiye fiye da shekara guda sun yi nasara a wani ɓangare ta iyakance adadin kuzari zuwa kusan 1,300 a rana da kiyaye kitsen kusan kashi 24 na kalori.

7. Shin adadin kuzari daga cikakken kitse yana ɗaukar tsawon lokaci don ƙonawa fiye da adadin kuzari daga kitse marasa ƙarfi?

Wataƙila ba haka ba ne. Yawancin ɗimbin karatu, galibi akan dabbobi, sun gano cewa kitse mai kitse a cikin goro da zaitun na iya ƙonewa da sauri fiye da kitsen mai. Foreyt ya ce "Dukkan kitse an daidaita su daban, amma bambance-bambancen kadan ne da cewa canzawa daga mai zuwa wani ba shi da amfani mai amfani don asarar nauyi," in ji Foreyt. Tabbas, kitse daga yawancin tsire-tsire da kifi suna da lafiyar zuciya, don haka amfanin kaɗai shine dalili mai kyau na canzawa daga filet mignon da man shanu zuwa fillet na tafin kafa da man zaitun.

8. Kalori “ba komai” da “ɓoye” abu ɗaya ne?

A'a. Kalori maras amfani yana kwatanta abincin da ke ba da ƙimar abinci kaɗan ko babu. Misali, don adadin kuzari 112, gilashin 8-ounce na ruwan 'ya'yan lemun tsami wanda aka matse yana ba da sinadarin potassium kuma yana samar da kashi 100 na buƙatunku na yau da kullun don bitamin C, yayin da adadin ruwan soda yana da adadin kuzari 120 kuma gaba ɗaya ba shi da abubuwan gina jiki. Soda yana ba da adadin kuzari; OJ ba.Gabaɗaya, yayin da ake sarrafa abinci, ƙananan adadin bitamin, ma'adanai, fiber da wakilan yaƙi da cutar kansa da aka sani da phytochemicals, kuma mafi girman abun ciki na mai, sukari da kalori mara amfani.

Sabanin haka, ana iya samun kalori mai ɓoye a cikin kowane nau'in abinci. Waɗannan su ne adadin kuzari waɗanda ke shiga cikin abincinku a hankali, kamar daga man shanu da aka ƙara zuwa kayan lambu a cikin ɗakin dafa abinci. Foreyt ya yi gargadin "Idan kuna cin abinci ba tare da gida ba, kun shiga cikin matsala, saboda ba ku san adadin kuzarin da aka ɓoye daga kitsen da aka ƙara a cikin abincinku ba."

Hanya mafi sauƙi don gujewa ɓoyayyun adadin kuzari shine yin tambaya game da sinadaran a duk lokacin da wani ya shirya abincinku kuma ya nemi a dafa abincin da ake ba ku a gidajen cin abinci, a gasa ko a bushe. Lokacin siyan kayan kunshin, koyaushe duba alamar abinci mai gina jiki. Wannan muffin bran mai alama mara lahani na iya ɗaukar gram mai mai yawa, yana haɓaka abun cikin kalori sosai.

9. Shin abincin da babu kalori yana taimakawa rage nauyi?

A ka'idar, eh. Sauya kola na yau da kullun zuwa abincin abinci kuma za ku adana kusan adadin kuzari 160 a kowane oza 12 na iya, wanda yakamata ya haifar da asarar kilo 17 a cikin shekara guda. Duk da haka, masana kimiyya sun koyi cewa lokacin da mutane suka ci lowfat, masu ciwon sukari, ƙananan kalori ko abinci maras calorie, yawanci suna ramawa ta hanyar cin wani abu daga baya. Nazarin Jami'ar Jihar Pennsylvania na mata ya gano cewa waɗanda aka gaya musu suna cin abincin yogurt mai ƙima sun ci abinci a lokacin cin abincin su na rana fiye da yadda mata suka ce yogurt ɗin ya cika, ba tare da la'akari da ainihin abin da ke cikin abun ciye-ciye ba.

Don yin abinci mai ƙarancin-kalori ya yi aiki don fa'ida, yi amfani da su a haɗe tare da gwada-gaskiya halaye don asarar nauyi na dindindin, kamar rage girman rabo, samun aƙalla gram 25 na fiber a rana, cin 'ya'yan itatuwa da yawa. da kayan lambu da motsa jiki sau biyar a mako.

10. Shin adadin kuzari da ake ci da daddare yana aiki daban da wanda ake ci da rana?

Ba da gaske ba. "Ku ci babban abincin dare ko abin ci ba tare da kulawa ba da maraice kuma za a iya samun ɗan tasirin adana mai idan aka kwatanta da cin babban karin kumallo wanda ya biyo bayan rana mai ƙarfi," in ji Foreyt. "Amma tasirin ba shi da mahimmanci cewa ba zai sami tasiri mai tasiri akan nauyin ku ba." Koyaya, ga yawancin mu, abincin dare yawanci shine mafi girman abincin rana, yana ba da kusan rabin adadin kuzari na yau da kullun na mutum, kuma wannan ba ma ƙidaya abincin dare na ice cream ko kwakwalwan kwamfuta. Babban rabo da wuce haddi da adadin kuzari a kowane lokaci na yini za su tattara akan fam. Wani bincike mai mahimmanci ya nuna cewa cin abinci mai gina jiki, karin kumallo mai ƙarancin kalori - alal misali, kwano na hatsi gabaɗaya tare da 'ya'yan itace da madara mara ƙiba - yana sa sauƙin sarrafa nauyin ku. Wannan ba saboda kowane bambanci na yadda ake ƙone calories ba, amma saboda ba za ku iya cin abinci daga baya a rana ba idan kun fara da abinci mai kyau.

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