Abu mafi ƙanƙantar Taimako da Zaku Iya ƙarawa zuwa Alamomin Abinci

Wadatacce

• Babu alamar-girma-daya-daidai-duk
• Yana haɓaka dangantaka mara kyau tare da abinci da motsa jiki
• A ina abinci masu yawan kalori lafiya suka dace?
• Bita don

Haka ne, har yanzu gaskiya ne cewa idan burin ku shine rage nauyi, adadin kuzari a cikin kada ya wuce adadin kuzari, ma'ana cewa jikin ku yana buƙatar ƙone calories fiye da yadda kuke ci a rana don ganin ci gaba a kan sikelin. Wannan ba yana nufin, duk da haka, kuna buƙatar ƙidaya kowane adadin kuzari da kuka ci ko kuma ku lura da alamar kalori akan mashin. (PS Waɗannan ba su da ƙima daidai gwargwadon haka.) Ba a ma maganar ba, horarwa mai ƙarfi da ƙarfin tsoka yana taimaka muku ƙona ƙarin adadin kuzari lokacin da ba ku yin komai. (Dubi: Dalilai 9 Da Ya Kamata Kowace Mace Ta Dauko Nauyi)

Har yanzu, Royal Society of the UK's UK Health for Pubic Health yana ba da shawarar cewa "ayyukan da suka dace" a saka su cikin alamun abinci, Lokaci rahotanni. A takaice dai, ya kamata ku san abin da zai ɗauka don ƙone abincin da za ku ci. An buga a BMJ, Shirley Cramer, babban jami'in RSPH, ya ce yawan mutanen Burtaniya "yana matukar bukatar sabbin dabaru don canza hali." Ganin cewa kashi biyu bisa uku na 'yan Burtaniya suna da kiba ko kiba, dukkan mu zamu iya yarda da wannan ɓangaren.

A cikin bayanin ta, Cramer ya ci gaba da cewa "makasudin shine a zuga mutane su zama masu tunawa da kuzarin da suke cinyewa da yadda waɗannan kalori ke da alaƙa da ayyuka a rayuwar su ta yau da kullun, don ƙarfafa su su kasance masu ƙarfin motsa jiki." Amma yayin da hankali da aiki ke da mahimmanci, "bai kamata mu mai da hankali kawai kan buƙatar ƙona adadin kuzari ba," in ji Carissa Bealart, RD, kuma mai haɗin Evolution Fitness Orlando.

A haƙiƙa, akwai jajayen tutoci da lahani ga wannan shirin:

Babu alamar-girma-daya-daidai-duk

Na farko, ba kowa ne ke ƙona adadin adadin kuzari ba, koda kuwa suna yin daidai wannan aikin. Duk ya dogara da abin da kuke auna, nawa yawan tsokar tsoka da kuke da shi, yadda saurin kuzari yake, shekarun ku, da sauran dalilai. Bealert ya kuma nuna cewa ba a kayyade tsananin aikin ba a kan waɗannan laƙabin da aka gabatar, wanda ke da mahimmanci. Minti talatin na sprints tabbas yana ƙone calories fiye da tseren haske. Babu wata hanyar da za ku iya shigar da duk wannan akan ɗan gwangwani na soda.

Yana haɓaka dangantaka mara kyau tare da abinci da motsa jiki

Abinci shine man fetur. Ko dai a zahiri ne, ya sa ku motsa jiki don motsa jiki na HIIT, ko ci gaba da kasancewa cikin shiri da faɗakarwa don samun ku cikin rana, abinci muhimmin sashi ne na salon rayuwa mai kyau-ba a ma maganar, yana da daɗi! Ana son a ji daɗin abinci, kuma ƙarfafa masu amfani da su bin abincinsu zuwa rabon aiki ta wannan hanyar yana neman matsala. Yana juya abinci daga wani abu mai ban sha'awa zuwa wani abu da za ku "cirewa" ko kawar da shi ta wata hanya. Duk da yake Bealert baya tunanin wannan yunƙurin shi kaɗai zai haifar da cin abinci mara kyau (kuma ya zama mai adalci, Cramer ya yarda da wannan a cikin takarda), wannan hanyar lakabin "zai taimaka kawai don rikitar da jama'a, kuma yana iya haifar da cin abinci mara kyau a cikin waɗanda zai iya kasancewa yana fuskantar irin wannan halin na ɗabi'a. " (Kara karantawa game da Abin da yake Ji don samun Motsa Jiki Bulimia.)

A ina abinci masu yawan kalori lafiya suka dace?

Ka tuna: Wannan ra'ayi kawai yana la'akari da adadin kuzari - yawan adadin kuzari da ake buƙata don ƙone wannan muffin, alal misali. Amma ba duk kalori ne aka halitta daidai ba. A creamy da avocado mai daɗi (za mu iya samun amin don avocado madaukaki ?!) yana kashe ku kusan adadin kuzari 250, amma kuma kuna samun fiye da gram 9 na fiber da ɗimbin lafiyayyun kitse. Don haka yi amfani da wannan avocado ta hanyar ɗora shi a kan guda biyu na burodin hatsi, kuma ta ƙa'idodin Royal Society, yakamata ku ciyar da lokacin hutun ku na tsawon sa'o'i na tafiya akan waɗannan kalori. (Nah, yarinya. Rungumi waɗannan girke -girke na Avocado 10 masu ban sha'awa Wannan ba Guacamole bane.)

A ƙarshen rana, abinci mai gina jiki ba shi da sauƙi. Calories ɗari na kwakwalwan kwamfuta tare da adadin kuzari 100 na sabbin berries abubuwa biyu ne daban-daban, in ji Bealert. Suna iya ɗaukar lokaci ɗaya a zahiri don ƙonewa, amma berries suna ba ku antioxidants da fiber yayin da kwakwalwan m ba su ba da komai mai ƙima mai gina jiki kuma ba zai ci gaba da cika ku na dogon lokaci ba. "Mafi kyawun gyara zai iya zama ƙara wannan lakabin zuwa abincin da ya dace da ƙayyadaddun sharuɗɗa, kamar yawan adadin kuzari daga ƙarar sukari," in ji Bealert. "Ba za a iya ba da abinci kima akan adadin kuzari kadai ba."

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