Dalilai 6 da suka sa Kalori ba Kalori ba

Wadatacce

• 1. Fructose vs Glucose
• 2. Tasirin Zazzafan Abinci
• 3. Protein yana Kashe Abinci kuma yana sa Karancin Kalori ya rage
• 4. Fihirisar Jiki
• 5. Kayan Abincin Kananan-Carb Yana Kai ga Restuntata Calorie na atomatik
• 6. Halin Glycemic
• Layin .asa

Daga duk tatsuniyoyin abinci mai gina jiki, tatsuniyar kalori tana ɗaya daga cikin mafi yaduwa da lalacewa.

Tunanin cewa adadin kuzari shine mafi mahimmancin ɓangaren abinci - cewa asalin waɗannan adadin kuzari basu da mahimmanci.

“Kalori kalori ne shine kalori, ”in ji su - cewa babu matsala ko ka ci adadin calories 100 na alewa ko broccoli, za su sami irin wannan tasirin a kan nauyinka.

Gaskiya ne cewa duk adadin kuzari yana da kuzari iri ɗaya. Daya kalori mai cin abinci ya ƙunshi 4,184 Joules na makamashi. A wannan yanayin, kalori shine mai kalori.

Amma idan ya zo jikinka, abubuwa ba sauki. Jikin jikin mutum hadadden tsarin biochemical ne tare da ingantaccen tsari wanda yake daidaita daidaituwar kuzari.

Daban-daban abinci suna bi ta hanyoyi daban-daban na biochemical, wasu daga cikinsu basu da inganci kuma suna haifar da kuzari (adadin kuzari) a matsayin zafi ().

Ko da mafi mahimmanci shine gaskiyar cewa abinci daban-daban da ƙananan ƙwayoyin cuta suna da babban tasiri akan hormones da cibiyoyin kwakwalwa waɗanda ke kula da yunwa da halayyar cin abinci.

Abincin da kuka ci na iya yin tasiri mai yawa a kan hanyoyin nazarin halittu waɗanda ke sarrafa lokacin, menene da kuma yawan abincin da kuke ci.

Anan akwai tabbatattun misalai 6 na dalilin da yasa kalori yake ba mai kalori.

1. Fructose vs Glucose

Manyan sugars masu sauki a cikin abincinku sune glucose da fructose.

Gram don gram, su biyun suna ba da adadin adadin kuzari iri ɗaya.

Amma yadda suke narkewa a jiki ya sha bamban (2).

Glucose na iya narkewa ta duk kayan jikin ku, amma fructose ne kawai zai iya narkewa ta hanta a cikin wani adadi mai yawa ().

Anan akwai wasu misalai na dalilin da yasa adadin kuzari na glucose ba daidai yake da kalolin fructose ba:

• Ghrelin shine hormone yunwa. Yana hawa lokacin da kake jin yunwa da ƙasa bayan ka ci abinci. Studyaya daga cikin binciken ya nuna cewa fructose yana haifar da matakan ghrelin mafi girma - wannan ya fi yunwa - fiye da glucose ().
• Fructose baya motsa cibiyoyin ƙoshin lafiya a cikin kwakwalwar ku kamar hanyar glucose, wanda ke haifar da raguwa jin cikawa ().
• Yin amfani da fructose da yawa na iya haifar jure insulin, ribar mai mai yawa, ƙara triglycerides, sukarin jini da ƙananan, mai girma LDL idan aka kwatanta da ainihin adadin adadin kuzari daga glucose ().

Kamar yadda zaku iya gani: adadin adadin kuzari - sakamako iri daban daban akan yunwa, hormones da lafiyar jiki.

Yin hukunci game da abubuwan gina jiki dangane da adadin kuzari da suke bayarwa hanya ce mai sauƙi.

Ka tuna cewa fructose kawai yana da tasiri mara kyau lokacin da aka ci shi da yawa. Sugarara sukari da alewa sune manyan kayan abinci.

Kada ku karaya don cin 'ya'yan itace da yawa. Yayinda suke dauke da fructose, suma suna da arzikin fiber, ruwa kuma suna samar da juriya mai taunawa, wanda ke rage tasirin fructose.

Kodayake fructose da glucose suna samar da adadin adadin adadin kuzari, fructose yana da mummunan sakamako akan tasirin hormones, ci abinci da lafiyar rayuwa.

2. Tasirin Zazzafan Abinci

Daban-daban abinci suna bi ta hanyoyi daban-daban na rayuwa.

Wasu daga cikin waɗannan hanyoyin sun fi wasu inganci.

Hanyar ingantacciyar hanyar rayuwa ita ce, mafi yawan kuzarin abinci ana amfani dashi don aiki kuma ƙarancin ya watse kamar zafi.

Hanyoyi na rayuwa don sunadarai basu da inganci fiye da hanyoyi na rayuwa don carbs da mai.

Sunadaran ya ƙunshi adadin kuzari 4 a cikin gram, amma babban ɓangare na waɗannan adadin kuzarin sunadaran sun ɓace azaman zafi yayin da jiki ke motsa shi.

Tasirin zafin jiki na abinci shine gwargwadon yadda yawancin abinci daban-daban ke ƙara yawan kuzarin kuzari, saboda kuzarin da ake buƙata don narkewa, sha da kumburin abubuwan gina jiki.

Anan akwai tasirin zafin jiki na ƙananan kayan abinci ():

• Kitse: 2–3%
• Carbs: 6–8%
• Furotin: 25–30%

Maɓuɓɓuka sun bambanta akan ainihin lambobi, amma a bayyane yake cewa furotin yana buƙatar ƙimar makamashi da yawa don narkewa fiye da mai da carbs ().

Idan kun tafi tare da tasirin zafin jiki na 25% na furotin da 2% na kitse, wannan yana nufin cewa adadin kuzari 100 na furotin zai ƙare da adadin kuzari 75, yayin da adadin kuzari 100 na mai zai ƙare a matsayin adadin kuzari 98.

Nazarin ya nuna cewa yawan abinci mai gina jiki yana haɓaka metabolism ta adadin 80-100 a kowace rana, idan aka kwatanta da ƙananan abubuwan gina jiki (,).

A sauƙaƙe, abubuwan gina jiki masu ƙoshin-furotin suna da fa'ida ta rayuwa.

Calorisin sunadarai basu da ƙiba fiye da adadin kuzari daga carbs da mai, saboda furotin yana ɗaukar ƙarin kuzari don narkar da abinci. Hakanan abinci gabaɗaya yana buƙatar ƙarin kuzari don narkewa fiye da abincin abinci.

3. Protein yana Kashe Abinci kuma yana sa Karancin Kalori ya rage

Labarin furotin ba ya ƙare tare da ƙara ƙaruwa.

Hakanan yana haifar da rage yawan ci, yana haifar da karancin adadin kuzari kai tsaye.

Nazarin ya nuna cewa furotin shine mafi yawan kayan masarufi (,).

Idan kun kara yawan abincin ku na gina jiki, zaku fara rashin nauyi ba tare da kirga adadin kuzari ko sarrafa rabo ba. Protein yana sanya asarar mai akan autopilot (,).

A cikin wani binciken, mutanen da suka kara yawan sunadarin zuwa kashi 30% na adadin kuzari, kai tsaye sun fara cin karancin kalori 441 a kowace rana kuma sun rasa fam 11 (kilogiram 4.9) a cikin makonni 12 ().

Idan baku so ku ci abinci amma kawai ku faɗi sikeli na rayuwa a cikin ni'imar ku, ƙara ƙarin furotin a abincinku na iya zama hanya mafi sauƙi da mafi daɗi don haifar da asarar nauyi ta atomatik

Ya bayyana sarai cewa idan ya zo ga canzawa da tsarin sha’awar abinci, kalori mai gina jiki ba daidai yake da kalori daga carbs ko mai ba.

Proteinara furotin na iya haifar da rage yawan ci abinci da haifar da asarar nauyi ta atomatik ba tare da buƙatar ƙididdigar kalori ko sarrafa rabo ba.

4. Fihirisar Jiki

Daban-daban abinci suna da tasiri daban-daban akan ƙoshi. Wannan yana nufin wasu abinci za su ba ku cikakken ji da cikawa.

Hakanan yana da sauƙin sauƙaƙa akan wasu abinci fiye da wasu.

Misali, yana iya zama da sauki a ci adadin kalori 500 ko fiye na ice cream, yayin da ya zama dole ka tilasta ciyar da kanka ka ci adadin kalori 500 na ƙwai ko broccoli.

Wannan babban mahimmin misali ne na yadda zaɓin abincin da kuka zaɓa na iya samun tasirin gaske akan adadin adadin kuzari da kuka ƙare cinyewa.

Akwai dalilai da yawa da ke ƙayyade darajar ƙoshin abinci daban-daban, wanda aka auna akan sikelin da ake kira satiety index ().

Indexididdigar nishaɗi gwargwadon ƙarfin abinci ne don rage yunwa, ƙara ƙosar daɗi da rage yawan adadin kuzari na foran awanni masu zuwa.

Idan kun ci abincin da bashi da ƙoshin lafiya, to za ku kasance cikin yunwa kuma ku ƙare cin abinci. Idan kun zaɓi abinci waɗanda suke da yawa a kan alamun ƙoshin lafiya, zaku ƙare cin abinci ƙasa da rage nauyi.

Misalan abinci waɗanda suke da ƙarfi a kan alamun ƙoshin lafiya sune dafaffen dankali, naman sa, ƙwai, wake da 'ya'yan itace. Abincin da ke kasa a kan alamomin sun hada da dunkulen biredi da waina.

A bayyane yake, ko kun zaɓi abincin da ke cikewa ko a'a zai sami babban tasiri a kan ƙarfin kuzarin ku a cikin dogon lokaci.

Daban-daban abinci suna da tasiri daban-daban akan ƙoshin abinci da yawan adadin kuzari da kuka ƙare cinyewa a cikin abinci na gaba. Ana auna wannan akan sikelin da ake kira satiety index.

5. Kayan Abincin Kananan-Carb Yana Kai ga Restuntata Calorie na atomatik

Tun daga shekara ta 2002, sama da 20 bazuwar gwajin da aka gwada sun kwatanta ƙananan-carb da ƙananan mai-mai.

Sakamakon ya nuna koyaushe cewa ƙananan abincin-carb yana haifar da asarar nauyi fiye da abincin mai ƙarancin mai, sau 2-3 sau da yawa.

Ofaya daga cikin mahimman dalilai don wannan shine ƙarancin abincin carb yana haifar da rage yawan ci. Mutane sun fara cin ƙananan adadin kuzari ba tare da ƙoƙari ba (, 17).

Amma koda lokacin da aka daidaita adadin kuzari tsakanin ƙungiyoyi, ƙananan rukunin ƙananan carb galibi suna rasa ƙarin nauyi, kodayake koyaushe ba ya isa ga ilimin lissafi (, 19,).

Babban dalili a kan wannan shine mai yiwuwa ƙananan abincin-carb shima yana haifar da asarar ruwa mai yawa. Yawan kumburin gashi yana da niyyar tafiya a makon farko ko biyu ().

Bugu da ƙari, ƙananan abincin-carb yana haɗuwa da ƙarin furotin fiye da abincin mai ƙarancin mai. Protein yana daukar kuzari don narkewa kuma jiki yana kashe kuzarin juya sunadarai zuwa glucose ().

Abubuwan da ke da ƙananan-carb a kai a kai na haifar da asarar nauyi fiye da abincin da ke da ƙananan mai, koda lokacin da aka daidaita adadin kuzari tsakanin ƙungiyoyi.

6. Halin Glycemic

Akwai rikice-rikice da yawa a fannin abinci mai gina jiki kuma masana ba su yarda da abubuwa da yawa ba.

Amma ɗayan kaɗan daga cikin abubuwan da kusan kowa ya yarda da shi shi ne cewa ingantaccen carbs ba shi da kyau.

Wannan ya hada da karin sugars kamar sucrose da babban-fructose masarar syrup, da kuma kayayyakin hatsi kamar su farin burodi.

Tatattarar carbohydrates suna da ƙarancin fiber kuma ana narkewa kuma ana saurin shanye su, wanda ke haifar da saurin saurin jini a cikin suga. Suna da babban glycemic index (GI), wanda shine ma'aunin yadda saurin abinci ke tayar da sukarin jini.

Lokacin da kake cin abinci mai saurin sukari cikin jini, to yakan haifar da hadari cikin sukarin jini bayan 'yan sa'o'i kadan. Lokacin da hakan ta faru, zaku sami sha'awar wani babban abun ciye-ciye.

Wannan kuma ana kiranta da “jinin abin birgima.”

Studyaya daga cikin binciken ya bawa mutane milkshakes iri ɗaya ta kowane fanni sai dai ɗayan yana da babban-GI da sauran ƙananan carbin GI. Babban-GI milkshake ya haifar da ƙarin yunwa da sha'awar idan aka kwatanta da ƙananan-GI girgiza ().

Wani binciken ya gano cewa samari sun ci 81% mafi yawan adadin kuzari yayin cin abinci mai girma-GI idan aka kwatanta da abinci mai ƙarancin GI ().

Sabili da haka, saurin abin da keɓaɓɓen adadin kuzari ya harzuka cikin tsarin na iya samun tasiri mai ban mamaki a kan damar da suke da ita don haifar da yawan abinci da karin nauyi.

Idan kun kasance a kan abinci mai yawan-carb, yana da mahimmanci don zaɓar duka, tushen asalin carb wanda ba a sarrafa shi ba wanda ke ɗauke da zare. Fibirin na iya rage saurin da gulukos din yake shiga tsarin ka,,).

Karatun yana ci gaba da nuna cewa mutanen da ke cin abinci mafi girman GI suna cikin mafi girman haɗarin zama mai kiba da ciwon sukari. Wancan ne saboda ba duk calorie keɓaɓɓu aka halicce daidai ba,,,.

Karatun ya nuna cewa ingantaccen carbohydrates yana haifar da saurin sauri da girma a cikin sukarin jini, wanda ke haifar da sha'awa da kuma yawan cin abinci.

Layin .asa

Hanyoyin kalori daban-daban na iya samun tasiri daban-daban akan yunwa, hormones, kashe kuzari da yankuna kwakwalwa waɗanda ke kula da cin abinci.

Kodayake adadin kuzari yana da mahimmanci, ƙidaya su ko ma sane da su ba lallai bane ya rasa nauyi.

A lokuta da yawa, sauƙaƙe canje-canje a cikin zaɓin abinci na iya haifar da sakamako ɗaya ko mafi kyawu fiye da hana cin abincin kalori.