Kukhona ukudideka okuningi namuhla, kokubili emithonjeni yomphakathi nasezincwadini zezokwelapha, mayelana nokuthi "ikhalori ingumkhalori nje." Abanye ochwepheshe bathi, yebo, ikhalori ikhalori, nesisindo sakho sinqunywa ngokumane Mangaki ama-kilojoule owudlayo nokuthi mangaki oshisayo. Abanye bakhuthaza, ngokulinganayo ngezwi, ukuthi ama-kilojoule alinganayo, nokuthi lokho esikudlayo kubaluleke kakhulu (uma kungabalulekile kakhulu) kunokuthi singakanani ukudla.
Lezi zinhlobo ezimbili zochwepheshe zikhuluma ngaphasi komunye nomunye. Bobabili benza amaphuzu asemthethweni, futhi ngezindlela zabo zombili zilungile. Lapho ochwepheshe behamba khona kungakapheli isikhathi abasisebenzisayo - bezama ukwenza lula imilayezo yabo, beze nemilayezo ebonakala iphikisana.
Ake sizame ukusula ukudideka okungadingekile.
Yebo, i-Calorie iyinqolobane
I-physiology yendabuko, nesayensi yesidlo sokudla, sitshele ukuthi uma singenisa amakholori amaningi kunokushisa sizoba nesisindo, futhi ngokufanayo. Lokhu kufundiswa kusekelwe eqinisweni, e-irreducible: i-calorie yamafutha inika inani elifanayo lamandla njengekhalori ye- carbohydrate , futhi kufana nekhalori yamaprotheni . Uthatha amandla owenzayo, ushisa amandla oshisayo, futhi umehluko unquma ukuthi uzobe ugcine amandla angaphezulu noma usebenzise amandla agciniwe, ngakho-ke noma ngabe ungeze noma uthatha ezitolo zakho zamafutha.
Lokhu kuyi-physics elula.
Ngakho-ke, ukuze silondoloze isisindo sethu kudingeka nje siqiniseke ukuthi, ngosuku olujwayelekile, siyalinganisa nokudla nokuphuma kwekhalori. Uma sidla amakholori amaningi kunokushisa sizoba nesisindo. Uma sishisa ama-khalori amaningi kunalokho sidla, sizolahlekelwa isisindo. Ama-calories, asuse amakholori aphuma, afana namakhalori agcinwe (noma alahlekile).
Icala ivaliwe. Ngakho konke okudingayo yi- Fitbi yakho noma i-Apple Watch ukulinganisa ukuthi mangaki amakholori osuvuthayo nokuthi bangaki odlayo, kanye namandla okugcina inaliti endaweni engekho emthethweni (noma engafanele), futhi nonke nisethiwe .
Kodwa Izinhlobo Ezihlukene ZamaKhalori Ahlukile
Iqiniso elingenhla elingenakuqhathaniswa nanoma kunjalo, izinhlobo zama-kilojoule odlayo ziyoba nemiphumela ehlukile kwesisindo sakho.
Lokhu kungenxa yokuzivocavoca komuntu. Asimane nje sithole ama-carbs, amafutha namaprotheni esiwadlayo, bese sishisa lokho esikudingayo bese sigcina konke okunye. Imizimba yethu isingatha izinhlobo ezahlukene zokudla ngendlela ehlukile, futhi umzimba wethu uphenduka futhi ulungisa izinhlobo ezahlukene zokudla. Lokhu kungezwani kunomthelela omkhulu ekutheni siphelela kangakanani ukulinganisa.
Nazi izibonelo ezimbalwa nje:
- Uma udla ukudla okuphezulu-fiber , uthola kuphela amakholori angu-75 kuya ku-80% owuthathayo. Amanye aphelelwe yisihlalo esitokisini.
- Kuthatha ama-khalori angaphezulu ukushisa amaprotheni kunama-carbs noma amafutha; ngakho-ke ambalwa amakholori avela kumaprotheni atholakalayo amandla noma isitoreji. Lokhu kubizwa ngokuthi umphumela wokushisa wokudla kwesimiso sokudla.
- Ukudla okunomqondo ophakeme we-glycemic (okungukuthi, izinhlobo eziningi ze-carbs) kubangela ama-spikes asheshayo futhi ahlaselwe kumazinga e-insulin. I-insulin ikhetha ukuguqula i-glucose ngamafutha, ngakho-ke i-insulin spike iqinisekisa ukuthi amandla amaningi agcinwa. Futhi ukulahla okusheshayo okwenzeka ngokushesha emazingeni e-insulin kuyisisusa esinamandla sokulamba. Yingakho singakwazi ukulamba ngokweqile amahora ambalwa emva kokudla okuphezulu.
- Ukudla okuhlukile kunemiphumela ehluke kakhulu ekuziphatheleni - umqondo wokugcwalisa. Uma udla amaqanda, inyama, ubhontshisi nezithelo uzizwa ugcwele ngokushesha kunokuba udla amaswidi noma ama-mbatata , futhi uthatha amakholori ambalwa.
- Ukudla amaprotheni kuvame ukubulala isifiso sokudla. Esinye isizathu sokudla okuncane kakhulu kwe-carb ukuthi abantu abaningi kulokhu kudla abamane badle amakholori amaningi ngosuku.
- Ngisho noshukela ohlukile alemiphumela ehlukile. Nakuba i-glucose kanye ne-fructose kokubili kokubili ushukela, ukudla okuphezulu-fructose kuvame ukukhuthaza ukudla okungaphezu kokudla kwe-glucose ephezulu (ngokusobala ngokugqugquzela i-hormone ghrelin ).
Ngokusobala, uma kuziwa ekutholeni noma ekunciphiseni umzimba, izinhlobo ezahlukene zama-calories zinemiphumela ehlukene emzimbeni wethu. Ngakho akuzona zonke ama-khalori afanayo.
Ukubuyisana
Kungaba yiqiniso kanjani ukuthi zonke i-khalori zilingana, kodwa ngesikhathi esifanayo, uhlobo lwama-kilojoule esiwadlayo lungenza umehluko omkhulu uma sithola noma silahlekelwa isisindo?
Kuyindaba ye-semantics, indaba yolimi esetshenziswa yizinhlobo zethu ezimbili zochwepheshe bezokudla. Bakha ukudideka ngezinkulumo zabo ezingaphezulu.
Yebo, inani lamakorikhi esiwabamba kusuka emagqumeni ethu, sinciphise inani lamakhilogremu esiwashisayo, sinquma ukuthi sitshisa noma sigcina amafutha. Futhi kulo mlinganiso olula awunandaba ukuthi lawo makhalori angama-carbs, amaprotheni noma amafutha.
Noma kunjalo, uhlobo lokudla esikudlayo lunomthelela omkhulu kakhulu kulo mlinganiso olula kunokuba nje inani lekhalori eliqukethwe kulolokudla. Uhlobo lokudla esikudlayo - uhlobo lwamakholori esiwadlayo - lunomthelela omkhulu kokubili inani lamakhalori esithatha emzimbeni wethu (ngokushintsha ukuxiliswa kokudla, nokuvuselela noma ukucindezela ukudla kwethu), kanye nenombolo ama-kilojoule esiwasebenzisayo (ngokushintsha ama-metabolisms ethu).
Ngakho-ke, kuyilapho iqiniso elinqunyiwe liyiqiniso "ama-kilojoule akhiqiza ama-calorie," uhlobo lokudla esikudlayo luthinta lokhu kulingana okulula (nesisindo sethu) ngezindlela ezihamba ngaphezu kwenani lekhalori ngokwayo.
Imithombo:
Jensen MD, Ryan DH, Apovian CM, et al. Umhlahlandlela we-AHA / ACC / TOS ka-2013 wokuphatha ukwedlula ngokweqile nokukhuluphala kubantu abadala: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice kanye ne-Obesity Society. Ukujikeleza 2014; 129: S102.
Ebbeling CB1, Swain JF, Feldman HA, et al. Imiphumela yokubunjwa kokudla ekusetshenzisweni kwamandla ngesikhathi isondlo sokulahlekelwa kwesisindo. I-JAMA. 2012 Juni 27; 307 (24): 2627-34. doi: 10.1001 / jama.2012.6607.
I-Mozaffarian D1, Hao T, Rimm EB, et al. Izinguquko ekudleni nasekuziphatheni nasekuzuzeni isikhathi eside kwenzalo abesifazane nabesilisa. N Engl J Med. 2011 Jun 23; 364 (25): 2392-404. i-doi: 10.1056 / NEJMoa1014296.