Zikafika pakuchepetsa thupi, zitha kuwoneka ngati 1,200 ndiye nambala yamatsenga.Pafupifupi tsamba lililonse lochepetsa thupi lili ndi zakudya zosachepera (kapena khumi ndi ziwiri) za 1,200-calorie-pa-tsiku.Ngakhale National Institutes of Health yatulutsa ndondomeko ya chakudya cha 1,200 calorie patsiku.
Kodi chapadera ndi chiyani pakudya ma calories 1,200?Eya, kwa munthu wamba, kumachepetsa kuwonda mwachangu, akutero Laura Ligos, katswiri wazakudya wolembetsedwa m'machitidwe achinsinsi ku Albany, New York, komanso wolemba "The Busy Person's Meal Planner."
Momwe Zimagwirira Ntchito ndi Zovuta Zomwe Zingatheke
Kuti muchepetse thupi, muyenera kuchepetsa kudya kwa ma calories kuti mupange kuchepa kwa calorie."Timamvetsetsa kuchokera pamalingaliro akuthupi kuti kuchepa kwa calorie ndi momwe timachepetsera thupi," akutero Ligos.
Koma kudya ma calories 1,200 patsiku sikokwanira kwa achikulire ambiri, ndipo kungayambitse zotsatira zake monga kuchepa kwa kagayidwe kachakudya komanso kuperewera kwa zakudya m'thupi.
"Kwa akuluakulu ambiri, kuchuluka kwa kagayidwe kachakudya, komwe ndi (zopatsa mphamvu zomwe thupi limafunikira) kuti zikhalepo, ndizokwera kwambiri kuposa ma calories 1,200," akutero Ligos."Anthu ambiri adzakhala ndi kuchepa kwa calorie pa mlingo wochuluka kwambiri wa kudya, ndipo zingakhale zokhazikika komanso zathanzi kwa kagayidwe kathu ndi mahomoni athu" kuti achepetse thupi pang'onopang'ono ndi mlingo wapamwamba wa caloric.
Ngati simukudya zopatsa mphamvu zokwanira kuti mukwaniritse zosowa zanu za kagayidwe kachakudya, "zomwe zimachitika nthawi zambiri zimakhala kuti metabolism yathu imatsika.Ndi njira yodzitchinjiriza” komanso njira yoti thupi liziwonetsa kuti silikupeza chakudya chochuluka momwe limafunikira, Ligos akufotokoza.
Kuchepetsa liwiro lomwe thupi limagwiritsa ntchito zopatsa mphamvu zomwe limalandira kumathandiza kuti chisinthikocho chikhalebe chokhazikika kwanthawi yayitali.Koma ngati kagayidwe kanu kachepa kwambiri, zimangopangitsa kuti kuchepa thupi kukhale kovuta.
Justine Roth, katswiri wazakudya wolembetsedwa ku New York City amagwiritsa ntchito fanizo kufotokoza izi."Zili ngati galimoto yomwe ikuthamanga ndi mpweya wochepa - sichithamanga kwambiri mukamakankhira pa pedal, ndipo zoziziritsa mpweya sizingagwire bwino chifukwa ikuyesera kusunga mafuta ake onse.Thupi limachitanso zomwezo: Sizingafulumizitse kutentha ma calories ngati simukuwapatsa mokwanira kutero. "
Iye akuti "zochepa zopatsa mphamvu zomwe mumadya, m'pamenenso kagayidwe kanu kagayidwe kake kamakhala kochepa."
Kupatulapo kuti zopatsa mphamvu zimapereka mphamvu zomwe mukufunikira kuti mukhale ndi moyo, komanso kuwotcha mafuta, zakudya zambiri zomwe zimanyamula zopatsa mphamvu zimanyamulanso mavitamini ndi mchere wofunikira.Kutsika kwambiri ndi zopatsa mphamvu - ndi chakudya - kudya, ndipo ndinu wotsimikizika kwambiri kuti mudzakhala ndi vuto lazakudya, akuwonjezera Dr. Craig Primack, katswiri wa kunenepa kwambiri komanso wotsogolera komanso woyambitsa nawo Scottsdale Weight Loss Center ku Arizona.
Ngakhale mapulani a 1,200-calorie atha kupangitsa kuchepa thupi mwachangu poyambilira, Ligos akuti kupitiliza kuwonda kumadalira kumamatira ku pulaniyo."Anthu ambiri satha kumamatira ku zakudya zama calorie 1,200 chifukwa amatha kukhala ndi malire."
Mwachitsanzo, anthu ambiri amakhala okhwimitsa zinthu kwambiri pazakudya zawo pamlungu, koma pofika Loweruka ndi Lamlungu, “akhala akuletsa mlungu wonse ndipo sathanso kupirira.Ali ndi njala ndipo atopa ndi kudziletsa,” motero amadya kwambiri kumapeto kwa sabata, ndipo izi zimapangitsa kuti asakhale ndi chipereŵero pamene mlungu wonsewo ukuganiziridwa.
Mmene Mungayambitsire
Ngati mwatsimikiza mtima kuyesa chakudya chama calorie 1,200 patsiku, Samantha Cochrane, katswiri wodziwa za kadyedwe wolembetsedwa ku Ohio State University Wexner Medical Center ku Columbus akuti njirayo “ingakhale yogwirizana ndi zakudya zilizonse, koma zikanakhala ndi m'magulu asanu akuluakulu a zakudya - zipatso, ndiwo zamasamba, tirigu / wowuma, mapuloteni ndi diary - kuti mukhale ndi thanzi labwino."
Ngati simukulinganiza zakudya zomwe mumasankha, mutha kulephera kudya zakudya zinazake zokwanira.
Amalimbikitsa kuphwanya zakudya zanu mu:
- Zakudya zitatu za zopatsa mphamvu pafupifupi 400 chilichonse.
- Zakudya ziwiri zama calorie 400, kuphatikiza zokhwasula-khwasula ziwiri za zopatsa mphamvu 200.
- Zakudya zitatu zokhala ndi zopatsa mphamvu 300, kuphatikiza zokhwasula-khwasula ziwiri za zopatsa mphamvu 100 mpaka 150 chilichonse.
Kufalitsa zomwe mumadya tsiku lonse kumapangitsa kuti ma calorie ambiri aziyenda m'thupi, zomwe zingathandize kupewa kukwera kwa shuga m'magazi ndi kuwonongeka.Kusinthasintha kwa shuga m'magazi kumeneku kungayambitse kumva njala ndi kukwiya.Kwa anthu omwe ali ndi matenda a shuga, kusunga shuga m'magazi ndikofunikira kwambiri kuti athe kuthana ndi matendawa.
"Lankhulani ndi katswiri wazakudya kuti mumve zambiri zama calories kuti muwonetsetse kuti ndalamazi ndi zoyenera kwa inu," akutero Cochrane.
Cochrane akunena kuti anthu omwe ali ndi zosowa zapamwamba zama calorie komanso omwe akufunafuna kuchepetsa thupi sayenera kudya zakudya zopatsa mphamvu 1,200 patsiku.Zomwezo zimapitanso kwa anthu omwe ali pachiwopsezo cha kuchepa kwa vitamini kapena mineral.
Amangolimbikitsa kudya kwa ma calorie otsika motere “ngati ma calorie oyerekeza kuti munthu asunge kulemera kwake ali otsika kale, chifukwa sindimakonda kuwona kuchepa kwakukulu kwa ma calorie.”Ananenanso kuti "kuchepa kwakukulu kwa ma calorie kumapangitsa kuti munthu achepetse thupi lomwe ndi lovuta kupirira kwa nthawi yayitali."
Kukhazikitsa Cholinga Choyenera cha Kalori
Zakudya za 1,200-calorie ndizolepheretsa anthu ambiri, kotero kupeza calorie yokhazikika kungakuthandizeni kukwaniritsa zolinga zanu zochepetsera thupi m'njira yokhazikika.
Malinga ndi Malangizo a Zakudya kwa Achimereka, amayi amafunikira paliponse kuyambira 1,800 mpaka 2,400 tsiku lililonse kuti apitirize kulemera.Pakadali pano, amuna amafunikira kulikonse kuyambira 2,000 mpaka 3,200 ma calories.
Apanso, ndiwo mndandanda waukulu kwambiri, ndipo chiwerengero chenicheni chimadalira zinthu kuphatikizapo:
- Zaka.
- Miyezo ya zochitika.
- Kukula kwa thupi.
- Miyezo yowonda (yomwe imatchedwa chilichonse m'thupi mwanu chomwe sichili mafuta).
Kupatula apo, mukakhala wamkulu komanso wowonda kwambiri, mumawotcha zopatsa mphamvu zambiri - ngakhale mutapumula, akufotokoza Marie Spano, katswiri wodziwa masewera olimbitsa thupi ku Atlanta komanso katswiri wodziwa zamphamvu komanso wowongolera.
Zomwezo zimapitanso kwa onse ogwira ntchito kunja uko.Mwachitsanzo, mwamuna wa 6-foot-2-inch yemwe amagwira ntchito tsiku lililonse amafunikira zopatsa mphamvu zambiri kuposa mkazi wa 5-foot-2-inch yemwe amakhala chete, Spano akuti.Kuphatikiza apo, ma calories athu amafunikira pachimake pamene anthu ali pakati pa zaka za 19 ndi 30. Zonse zisanachitike ndi pambuyo pake, anthu amakonda kufunikira (ndi kuwotcha) zopatsa mphamvu pang'ono popuma.
Ndizo zambiri zoti muganizire.Chifukwa chake, nayi ma equation osavuta, mwachilolezo cha Spano, pakuyerekeza kuchuluka kwa ma calories omwe mumawotcha patsiku - ndi angati omwe mukufunikira kuti mukhalebe ndi kulemera kwanu komweko:
- Ngati ndinu otakataka (kutanthauza kuti mumayenda ndikugwira ntchito zapakhomo masiku ambiri pa sabata), chulukitsani kulemera kwanu ndi mapaundi 17 ngati ndinu mwamuna, ndi 16 ngati ndinu mkazi.
- Ngati ndinu mwamuna wokangalika (titi, mumachita masewera olimbitsa thupi, kuzungulira kapena kuvina kasanu kapena kuposerapo pa sabata), chulukitsani kulemera kwanu mu mapaundi ndi 19. Kwa amayi, chulukitsani nambalayi ndi 17.
- Ngati muli otanganidwa kwambiri (mwinamwake mukuchita masewera olimbitsa thupi mwamphamvu kwambiri kapena mumasewera masewera a timu ndikuthamanga kwambiri kasanu pa sabata) ndi mwamuna, chulukitsani kulemera kwanu mu mapaundi ndi 23. mkazi wokangalika kwambiri, pangani izo 20.
Njira inanso yoyezera kutenthedwa kwa caloric: kuvala tracker yolimbitsa thupi.Komabe, ndikofunikira kuzindikira kuti ma tracker olimbitsa thupi omwe amapezeka pamalonda siangwiro.Mwachitsanzo, mu kafukufuku wa 2016 wa JAMA wa otsata 12, ambiri adachotsedwa ma calories 200 mpaka 300, mwina kuchepera kapena kupitilira kutenthedwa kwa caloric tsiku lililonse.
Mukazindikira kuti ndi ma calories angati omwe muyenera kudya tsiku lililonse kuti mukhale ndi kulemera kwanu, Spano amalimbikitsa anthu ambiri kuchotsa ma calories 250 mpaka 500 pa chiwerengerocho.Izi ziyenera kupangitsa kutaya pafupifupi mapaundi awiri pa sabata.Ngati muli ndi kulemera kwakukulu kuti muchepetse, mutha kuchepetsa zopatsa mphamvu zopitilira 500, koma muyenera kufunsa dokotala musanachite izi kuti muwonetsetse kuti mukupezabe michere yonse yomwe mukufuna, Primack akuti.
M'pofunikanso kuzindikira kuti, pamene inu inchi patsogolo kwa cholinga chanu kulemera, muyenera nthawi zonse kubwereza ndondomeko kuwerengera wanu caloric zolinga.Kupatula apo, mukamalemera pang'ono, ma calories ochepa omwe mumafunikira patsiku kuti mukhalebe olemera, Roth akuti.
Pepani: Zakudya zama calorie 1,500 zomwe zidakuthandizani kuti muchepetse mapaundi asanu oyambilira angafunikire kukhala zakudya zama calorie 1,200 kuti muchepetse mapaundi asanu otsatirawa.Koma nayi nkhani yabwino: Simuyenera kutero - ndipo simuyenera - kumangodya zopatsa mphamvu 1,200 patsiku kwamuyaya, ngati mutakhala otsika poyambira.
"Zakudya zama calorie mazana khumi ndi ziwiri ndizabwino kwa anthu omwe safuna zopatsa mphamvu zambiri poyambira ndipo ayenera kuchitidwa kwakanthawi," akutero Spano.Kudya kwa caloric (kwakanthawi kochepa) kungathandizenso anthu omwe amafunikiradi kuwona zotsatira zachangu kuti azitsatira zakudya kuyambira kulemera koyambirira komwe kungabwere kuchokera kungakhale kolimbikitsa kwambiri ndikuthandizira mafuta pambuyo pake.
Pambuyo pa milungu ingapo mutadya zopatsa mphamvu 1,200 patsiku, muyenera kuwonjezera ma calorie anu kuti musawononge kagayidwe kanu (kapena thanzi lanu), Spano akuti.Izi sizikutanthauza kubwerera ku zizolowezi zakale monga kudya zopatsa mphamvu 2,000 patsiku komanso kudya kwa yo-yo.M'malo mwake, zikutanthauza kuti muwonjezere kudya kwanu tsiku lililonse ndi 100 kapena kupitilira apo sabata iliyonse.
Mukangodya zopatsa mphamvu zokwanira kuti mukutaya zosaposa kilogalamu imodzi kapena ziwiri pa sabata - ndikumva ngati mutha kumamatira ndi zakudya zanu mpaka kalekale - mwapeza cholinga chanu changwiro cha caloric cha kuwonda.
Koma, a Ligos akuchenjeza, kulemera sikuyenera kokhako kwa thanzi lanu lonse.“Sikuti kulemera kulibe kanthu, koma ndi gawo limodzi lokha la thanzi.Ndikuganiza kuti monga gulu tiyenera kusiya kutsindika kwambiri za kunenepa kukhala njira yokhayo yodziwira thanzi. ”
Ligos akunena kuti m'malo mochepetsa kwambiri zopatsa mphamvu zanu, yesani kukhala osamala kwambiri pazomwe mukudya komanso nthawi yomwe mukudya.Zingakhale zovuta kupanga ubale wabwino ndi chakudya, koma kumanga mazikowo kungakuthandizeni kusintha zisathe zomwe zimapangitsa kuti musamangochepetsa thupi koma mukhale ndi thanzi labwino.
Nthawi yotumiza: Jul-14-2022