Shafuka 7 da ke Tabbatar da ƙididdigar Calories

Wadatacce

• 1. Nauyin jiki yana ƙaruwa tare da adadin kuzari
• 2. BMI yana ƙaruwa da yawan adadin kuzari
• 3. Amfani da dukkan kayan masarufi ya karu
• 4. Cin abinci mara nauyi da mai mai yawa yana haifar da asarar nauyi daidai wa daida
• 5. Rage nauyi yana daidai da nau’in abinci daban-daban
• 6. Kidaya adadin kuzari na taimakawa wajen rage kiba
• 7. Matakan ayyuka sun ragu
• Layin kasa

Yawan kiba ya tashi a 'yan shekarun nan.

A cikin 2012, sama da kashi 66% na jama'ar Amurka suna da kiba ko kiba ().

Duk da yake macronutrients, nau'ikan abinci, da sauran abubuwan na iya taka rawa, rashin daidaiton makamashi galibi shine babban mai ba da gudummawa (,,).

Idan kun ci karin adadin kuzari fiye da yadda kuke buƙata don kuzari, ƙimar nauyi na iya haifar.

Anan ga zane-zane 7 waɗanda ke nuna cewa adadin kuzari yana da mahimmanci.

1. Nauyin jiki yana ƙaruwa tare da adadin kuzari

Source: Swinburn B, et al. . Jaridar Amurka ta Gina Jiki, 2009.

Wannan binciken ya tantance canje-canje a cikin cin kalori da matsakaicin nauyin jiki daga 1970 zuwa 2000. Ya gano cewa a shekarar 2000 matsakaicin yaro yakai nauyin 9 (4 kgs) fiye da na 1970, yayin da matsakaicin matsakaicin ya kai kimanin fam 19 (8.6 kgs) fiye da ( ).

Masu binciken sun gano cewa canji a matsakaicin nauyi ya yi daidai da ƙaruwar cin abincin kalori.

Binciken ya nuna cewa yara yanzu suna cin karin adadin kuzari 350 a kowace rana, yayin da manya ke shan karin adadin calori 500 a kowace rana.

2. BMI yana ƙaruwa da yawan adadin kuzari

Kafofin: Ogden CL, et al. . Ma'aikatar Lafiya da Ayyukan Dan Adam, Cibiyoyin Kula da Rigakafin Cututtuka, Cibiyar Kula da Lafiya ta Duniya, 2004.

Massididdigar nauyin jiki (BMI) yana auna girmanku zuwa nauyi. Zai iya zama mai nuna alamar kiba da haɗarin cuta (,).

A cikin shekaru 50 da suka gabata, matsakaicin BMI ya tashi maki 3, daga 25 zuwa 28 ().

Daga cikin manya Amurkawa, kowace haɓaka kalori 100 a cikin cin abincin yau da kullun yana da alaƙa da haɓakar maki 0.62 a cikin matsakaicin BMI (9).

Kamar yadda zaku gani a cikin jadawalin, wannan haɓaka cikin BMI ya daidaita kusan daidai da ƙaruwar cin abincin kalori.

3. Amfani da dukkan kayan masarufi ya karu

Source: Ford ES, et al. . Jaridar Amurka ta Gina Jiki, 2013.

Wasu mutane sunyi imanin cewa carbs yana haifar da karuwar nauyi, yayin da wasu kuma suna tunanin cewa kitse shine musabbabin hakan.

Bayanai daga Nazarin Nazarin Kiwon Lafiyar Kasa da Nutrition sun nuna cewa yawan adadin kuzari daga macronutrients - carbs, protein, and fat - ya kasance yana da ƙarfi sosai tsawon shekaru ().

A matsayin yawan adadin kuzari, yawan cin abincin ya karu dan kadan, yayin da cin mai ya ragu. Koyaya, jimlar yawan dukkanin kayan masarufi guda uku ya tashi.

4. Cin abinci mara nauyi da mai mai yawa yana haifar da asarar nauyi daidai wa daida

Source: Luscombe-Marsh ND, et al. . Jaridar Amurka ta Gina Jiki, 2005.

Wasu masu bincike sunyi iƙirarin cewa ƙananan abincin carb zasu iya haɓaka metabolism fiye da sauran abincin (,).

Bincike ya nuna ƙaramin abincin carb na iya zama mai tasiri ga asarar nauyi da samar da fa'idodin kiwon lafiya da yawa. Koyaya, babban dalilin da yasa yake rage nauyi shine rage kalori.

Studyaya daga cikin binciken da aka kwatanta da abincin mai ƙarancin mai zuwa mai mai mai mai yawa yayin makonni 12 na ƙuntatawa kalori. Duk tsare-tsaren abinci sun ƙuntata adadin kuzari da 30%.

Kamar yadda jadawalin ya nuna, babu wani bambanci mai mahimmanci tsakanin abubuwan abincin biyu lokacin da ake sarrafa calories sosai.

Bugu da ƙari kuma, yawancin sauran nazarin da ke da adadin kuzari masu lura sun lura cewa asarar nauyi iri ɗaya ce akan ƙananan ƙwayoyin carb da mai ƙarancin mai.

Wannan ya ce, lokacin da aka ba mutane damar cin abinci har sai sun ji sun koshi, yawanci suna rasa mai mai yawa a kan rage ƙarancin abinci mai ƙarancin abinci, saboda abincin yana taushe abinci.

5. Rage nauyi yana daidai da nau’in abinci daban-daban

Source: Sacks FM, et al. . New England Jaridar Magunguna, 2009.

Wannan binciken ya gwada nau'ikan iyakance nau'ikan calori guda huɗu a cikin shekaru 2 kuma ya tabbatar da wasu binciken da ke sama ().

Dukkanin rukuni hudu sun rasa fam 7.9-8.6 (3.6-3.9 kgs). Masu binciken ba su kuma sami bambanci ba tsakanin kungiyoyi.

Abin sha'awa, binciken ya gano cewa babu bambanci a cikin asarar nauyi lokacin da carbs suka kasance daga 35-65% na yawan adadin adadin kalori.

Wannan binciken yana nuna fa'idojin rage-kalori akan rage nauyi, ba tare da la'akari da lalacewar macronutrient ba.

6. Kidaya adadin kuzari na taimakawa wajen rage kiba

Source: Kulawa RA, et al. Halayen Cin Abinci, 2008.

Don rasa nauyi, masana da yawa sun ba da shawarar cin ƙananan adadin kuzari 500 fiye da yadda kuke buƙata.

Nazarin da ke sama ya duba ko ƙididdigar adadin kuzari ya taimaka wa mutane su rasa ƙarin nauyi ().

Kamar yadda zaku iya gani a cikin jadawalin, akwai kyakkyawar alaƙa tsakanin adadin kwanakin mahalarta da suka bi sahun calorie da yawan nauyin da suka rasa.

Idan aka kwatanta da waɗanda ba su mai da hankali sosai ga adadin kuzari ba, waɗanda suka bi diddigin abincin kalori sun rasa kusan nauyin 400%.

Wannan yana nuna fa'idodi na saka idanu akan cin abincin kalori. Sanin yanayin cin abincinku da cin abincin kalori yana shafar asarar nauyi na dogon lokaci.

7. Matakan ayyuka sun ragu

Source: Levine J, et al. Arteriosclerosis, Thrombosis, da kuma Biology na jijiyoyin jini, 2006.

Tare da karin yawan adadin kuzari, shaidu sun nuna cewa mutane ba su da kuzari sosai fiye da da, a matsakaita (,).

Wannan yana haifar da ratar kuzari, wanda yake lokaci ne wanda ke nuni da bambanci tsakanin yawan adadin kuzari da kuke cinyewa da ƙonawa.

Har ila yau, akwai shaidar cewa, gaba ɗaya, mutanen da ke da kiba na iya kasancewa ba su da ƙarfi a jiki fiye da waɗanda ba su da kiba.

Wannan ba kawai ya shafi motsa jiki na yau da kullun ba har ma da aikin motsa jiki kamar tsayawa. Studyaya daga cikin binciken ya gano cewa mutane masu laushi suna tsayawa na kimanin mintuna 152 a kowace rana fiye da mutanen da ke da kiba ().

Masu binciken sun kammala da cewa idan wadanda ke da kiba za su dace da matakan aikin gungun masu sirara, za su iya kona karin adadin kuzari 350 a kowace rana.

Wannan da sauran nazarin suna ba da shawarar cewa ragin cikin motsa jiki shi ma babban direba ne na samun ƙimar kiba da kiba, tare da haɓakar kalori mai yawa (,,).

Layin kasa

Shaidun yanzu suna goyan bayan ra'ayin cewa yawan cin abincin kalori na iya haifar da ƙimar kiba.

Duk da yake wasu abinci na iya zama masu ƙiba fiye da wasu, nazarin ya nuna cewa, gabaɗaya, rage adadin kuzari na haifar da raunin nauyi, ba tare da la’akari da irin abincin da ake ci ba.

Misali, dukkan abinci na iya kasancewa mai yawan kuzari, amma suna cika cikawa. A halin yanzu, abincin da aka sarrafa sosai suna da sauƙin narkewa, kuma bayan cin abinci, da sannu zaku sake jin yunwa. Ta wannan hanyar, yana da sauƙi don cinye adadin kuzari fiye da yadda kuke buƙata.

Duk da yake ingancin abinci yana da mahimmanci ga lafiyar mafi kyau, yawan cin abincin kalori yana taka muhimmiyar rawa wajen samun da rage nauyi.