Shin 'Calories in vs. Calories out' Yana da Matsala gaske?

Wadatacce

• Menene samfurin 'calories in, calories out'?
• Rage nauyi yana buƙatar ragin kalori
• Kiwan lafiya ya fi kawai 'adadin kuzari a cikin vs. calories out'
• Tushen adadin kuzari yana tasiri tasirinku da lafiyarku daban
• Nau'o'in abincin da kuke ci suna shafar yadda kuke ji sosai
• Tushen adadin kuzari yana da tasiri daban-daban akan tasirin ku
• Me yasa yawancin abubuwan gina jiki suke
• Layin kasa

Idan kun taɓa yin ƙoƙari ku rasa nauyi, tabbas kun ji game da mahimmancin “calories in versus calories out.”

Wannan ra'ayi ya dogara ne akan ra'ayin cewa muddin kuka ci ƙananan adadin kuzari fiye da yadda kuka ƙone, to lallai za ku rasa nauyi.

Koyaya, wasu mutane sun dage cewa nau'in abincin da kuke ci ya fi damuwa fiye da adadin adadin kuzari da yake ƙunshe - duka dangane da asarar nauyi da na dogon lokaci.

Wannan labarin yana bincika ko nau'ikan “calories in versus calories out” yana da mahimmanci.

Menene samfurin 'calories in, calories out'?

Misalin “calories in versus calories out” ya dogara ne da ra'ayin cewa don kiyaye tsayayyen nauyi, adadin adadin kuzari da kuke ci yana dacewa da lambar da kuka kashe.

“Calories in” na nufin adadin kuzari da kuka samu daga abincin da kuka ci, yayin da “adadin kuzari ya fita” shine adadin kalori da kuke ƙonawa.

Akwai manyan matakai uku na jiki waɗanda ke ƙona adadin kuzari:

• Mahimmancin metabolism. Jikin ku yana amfani da yawancin adadin kuzari da kuka samu daga abinci don ci gaba da ayyuka na yau da kullun, kamar bugun zuciyar ku. Wannan ana kiransa yawanci kamar ƙimar ku na rayuwa (BMR) ().
• Narkewar abinci. Kusan kashi 10-15% na adadin kuzari da kuke ci ana amfani dashi don ƙarfin narkewa. An san wannan azaman tasirin tasirin abinci (TEF) kuma ya bambanta dangane da abincin da kuka ci (,).
• Motsa jiki. Ragowar adadin kuzarin da kuka samu daga abincinku yana nufin haɓaka aikinku na jiki, gami da motsa jiki da ayyukan yau da kullun kamar tafiya, karatu, da wanke jita-jita.

Lokacin da yawan adadin kuzari da kuka karɓa daga abinci suka yi daidai da adadin kalori da kuke ƙonawa don ci gaba da aikin ku, narkewar abinci, da motsa jikin ku, nauyin ku zai dawwama.

Don haka, ƙirar “adadin kuzari a cikin ƙimar caloreshi” gaskiya ne mai gaskiya. Kuna buƙatar ragowar kalori don rasa nauyi.

Jikin ku yana amfani da adadin kuzari da kuka samu daga abinci don samar da ƙimar ku na asali (BMR), narkewa, da motsa jiki. Lokacin da adadin adadin kuzari da kuka cinye ya yi daidai da adadin kalori da kuka ƙona, nauyinku zai dawwama.

Rage nauyi yana buƙatar ragin kalori

Daga hangen nesa na halitta, kuna buƙatar cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa don rasa nauyi. Babu wata hanya a kusa da shi.

Da zarar an sadu da bukatun kuzarin jikinku, ana adana ƙarin adadin kuzari don amfanin nan gaba - wasu a cikin tsokoki kamar glycogen, amma mafi yawa kamar mai. Don haka, cin adadin adadin kuzari fiye da yadda kuka ƙona zai haifar muku da nauyi, yayin da cin ƙasa da abin da kuke buƙata zai haifar da asarar nauyi ().

Wasu karatun suna sa ya zama kamar dai menene kuna cin al'amuran fiye da nawa Kuna ci, yana nuna cewa abun cikin kalori na abincinku bashi da mahimmanci don asarar nauyi. Koyaya, waɗannan karatun sun dogara ne akan fewan ra'ayoyi mara kyau (,,,).

Misali, waɗanda suka dage kan cewa abinci mai ƙarancin abinci yana taimaka wa mutane su rasa nauyi duk da cewa suna cin adadin adadin (ko ma fiye da) adadin kuzari, galibi suna dogara ga mujallu na abinci don kimanta yawan kalori.

Matsalar ita ce cewa yawancin littattafan abinci ba sananne bane, koda lokacin da ƙwararrun masu abinci suka cika (,,).

Mene ne ƙari, wasu nazarin kawai suna ba da rahoton yawan nauyin da aka rasa, ba tare da ambaton ko asarar nauyi ta fito ne daga tsoka, ƙiba, ko asarar ruwa.

Abubuwan abinci daban-daban suna shafar tsoka da asarar ruwa daban, wanda zai iya zama kamar sun fi tasiri ga asarar mai lokacin da wannan ba gaskiya bane ().

Karatun da ke kula da waɗannan abubuwan koyaushe yana nuna cewa asarar nauyi koyaushe yana faruwa ne daga rashi calorie. Wannan gaskiya ne ko da kuwa ko adadin kuzarinku ya fito ne daga carbs, kitse, ko furotin (,,,,).

Don rasa nauyi, "adadin kuzari a cikin" yana buƙatar zama ƙasa da "adadin kuzarinku." Wasu dalilai na iya sanya adadin kuzari ba shi da mahimmanci don asarar nauyi, amma binciken da ke kula da waɗannan abubuwan ya nuna cewa asarar nauyi koyaushe yana buƙatar ragin kalori.

Kiwan lafiya ya fi kawai 'adadin kuzari a cikin vs. calories out'

Yayinda tsarin “adadin kuzari tare da adadin kuzari ya fita” batutuwan kera nauyi, ba dukkan adadin kuzari ake samarwa daidai lokacin da ya shafi lafiyar ku.

Wancan ne saboda abinci daban-daban suna da tasiri daban-daban akan matakai daban-daban a cikin jikin ku, ba tare da la'akari da abubuwan kalori ba.

Tushen adadin kuzari yana tasiri tasirinku da lafiyarku daban

Daban-daban abinci na iya shafar matakan hormone a hanyoyi daban-daban.

Bambancin tasirin glucose da fructose ya zama kyakkyawan misali. Wadannan sugars masu sauki guda biyu suna bada adadin adadin adadin kuzari a kowane gram, amma jikinka yana sarrafa su ta hanyoyi daban-daban ().

Abincin da ke da wadataccen karin fructose yana da alaƙa da juriya na insulin, ƙara yawan sukarin jini, da mafi girma triglyceride da LDL (mara kyau) matakan cholesterol fiye da abincin da ke ba da adadin adadin kuzari daga glucose ().

Wancan ya ce, 'ya'yan itace, wanda ya ƙunshi fructose na halitta tare da zare da ruwa, ba su da sakamako mara kyau iri ɗaya.

Mene ne ƙari, nau'in kitsen da ke cikin abincinku na iya samun tasiri daban-daban akan matakan haɓakar haihuwar ku. Misali, abincin da ke cike da ƙwayoyin mai da yawa don haɓaka haihuwa cikin mata masu lafiya ().

Abin da ya fi haka, maye gurbin wadatattun kitsen da ke tattare da mai a cikin abincinku na iya ƙara rage haɗarin kamuwa da cututtukan zuciya, duk da cewa nau'ikan iri biyu suna ba da adadin adadin adadin kuzari a cikin gram ().

Nau'o'in abincin da kuke ci suna shafar yadda kuke ji sosai

Abincin ku na shafar yunwar ku da jin cikar ku.

Misali, cin abincin kalori 100 na wake zai rage yunwar ku sosai fiye da cin alawar calori 100 na alewa.

Wancan ne saboda abincin da ke cike da furotin ko fiber sun cika cika fiye da abincin da ke ƙunshe da ƙananan waɗannan abubuwan gina jiki (,,).

Alewa, wanda ke da ƙarancin fiber da furotin, da alama zai iya kai ka ga yin ove a gaba da rana, yana rage yiwuwar “adadin kuzarinku” zai dace da “adadin kuzarinku”.

Hakanan, fructose yana daɗa ƙara yawan matakan yunwar ghrelin fiye da glucose.

Hakanan baya motsa cibiyoyin cikawa a cikin kwakwalwar ku kamar yadda glucose yake, don haka ba zaku ji daɗi ba bayan cin fructose kamar yadda zaku ji bayan cin glucose (,).

Wannan shine dalilin da ya sa yawancin abincin da aka sarrafa waɗanda ke da wadataccen fructose amma ba su da furotin ko fiber gabaɗaya sun sa ya zama da wuya a gare ku ku ci gaba da daidaita ƙarfin kuzari.

Tushen adadin kuzari yana da tasiri daban-daban akan tasirin ku

Abinci yana shafar tasirin ku daban. Misali, wasu na bukatar karin aiki don narkewa, sha, ko kuma inganta abubuwa fiye da wasu. Ma'aunin da aka yi amfani da shi don ƙididdige wannan aikin ana kiransa tasirin tasirin abinci (TEF).

Mafi girman TEF, yawancin ƙarfin abinci yana buƙatar haɓaka. Protein yana da mafi girman TEF, yayin da mai ke da mafi ƙanƙanci. Wannan yana nufin cewa babban abincin mai gina jiki yana buƙatar ƙarin adadin kuzari da za a iya canzawa fiye da abincin mai ƙarancin furotin (()).

Wannan shine dalilin da yasa ake faɗin yawan cin furotin don haɓaka haɓakar ku ta hanyar da ta fi cin carbi ko mai. Wancan ya ce, idan ya zo ga asarar nauyi, TEF na abinci yana da alama kawai yana da ɗan tasiri kaɗan ne ga ma'aunin kalori (,,).

Daban-daban abinci na iya tasiri tasirin ku na hormone, yunwa, jin cikewar jiki, da kuzarin rayuwa daban-daban, ba tare da la'akari da yawan adadin kuzari da ke cikinsu ba. Sabili da haka, idan ya zo ga lafiyar ku, ba duk adadin kuzari ake yin daidai ba.

Me yasa yawancin abubuwan gina jiki suke

Adadin abubuwan gina jiki da abinci ke ƙunshe da kowace kalori na iya bambanta sosai.

Abincin mai gina jiki yana samar da yawancin bitamin, ma'adanai, da mahadi masu fa'ida a kowace gram idan aka kwatanta da ƙananan abinci mai ƙarancin abinci mai gina jiki.

Misali, 'ya'yan itatuwa sun fi kayan cin abinci da yawa fiye da kayan goro. Kalori don kalori, 'ya'yan itace za su ba da adadin bitamin da yawa, ma'adanai, da mahaɗan tsire-tsire masu amfani.

Sauran misalan abinci mai-gina jiki sun hada da kayan marmari, hatsi cikakke, hatsi, nama, kifi, kaji, kayayyakin kiwo, da kwaya da tsaba marasa kanshi.

A gefe guda kuma, abincin da aka sarrafa, gami da farin taliya, soda, kukis, kwakwalwan kwamfuta, ice cream, da giya ana ɗaukarsu da ƙarancin abinci mai gina jiki.

Abincin da ke wadataccen abinci mai gina jiki yana da alaƙa da haɗarin ƙananan cututtuka na yau da kullun, irin su ciwon sukari da cututtukan zuciya, kuma suna iya taimaka muku rayuwa mafi tsawo (,).

Samfurin “calories in versus calories out” samfurin ya kasa ɗaukar nauyin gina jiki cikin lissafi, wanda shine dalili mai kyau don shakku akan dacewarsa yayin da ya shafi lafiyar ku.

Kalori don kalori, abinci mai-gina jiki yana amfanar da lafiyarku fiye da waɗanda ke fama da talauci. Samfurin “calories in versus calories out” samfurin ya kasa yin la’akari da wannan, tare da rage mahimmancin sa yayin da ya shafi lafiyar ku.

Layin kasa

Daga yanayin hangen nesan halitta, yanayin “adadin kuzari a cikin rashin adadin kuzari” abubuwa masu matsala don rage nauyi.

Za ku rasa nauyi ne kawai idan kuna cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa, ba tare da la'akari da nau'ikan abincin da kuke ci ba.

Koyaya, wannan ƙirar ta ƙi yin la'akari da ƙoshin abinci mai gina jiki, wanda ya dace da lafiyar ku sosai. Bugu da ƙari, abinci daban-daban na iya yin tasiri game da kwayoyin halittar ku, kumburi, yunwar ku, da jin cikar ku daban-daban, hakan zai iya shafan adadin kuzarin ku.

A zahiri magana, wasu abinci na iya kawo muku sauƙi kasancewa cikin ƙoshin lafiya, duk yayin inganta lafiyar ku gaba ɗaya. Mayar da hankali ga adadin kuzari na iya haifar muku da babban hoto.