Ruzivo rwekuti mangani macalorie ari mumazamu ehuku

Mohamed Sharkawy
2023-10-15T00:34:19+00:00
public domains
Mohamed SharkawyYakatariswa na: Mostafa Ahmed15 Zvita 2023Yekupedzisira update: 5 mwedzi yapfuura

Mangani macalorie ari mumazamu ehuku?

Chidzidzo chitsva chakaitwa kuratidza huwandu hwemacalorie ari mumazamu ehuku, kuitira kubatsira vanhu kuronga chikafu chine hutano uye chine hutano.

Ongororo iyi yakati mazamu ehuku anoonekwa seimwe yenhengo dzakakosha dzenyama inofarirwa nevakawanda nekuda kwekushomeka kwemafuta ayo.Zvisinei, zvakakosha kuti munhu azive huwandu hwemacalorie aanenge aine kuti awane kudya kunovaka muviri. balance.

Zvinoenderana nemhedzisiro yekudzidza, avhareji macalorie mumazamu matsva ehuku ari pakati pe110 - 140 macalorie pa100 gramu. Iyi nhamba yakakodzera kune avo vanoshanda kuderedza uremu kana kuchengetedza uremu hune hutano.

Pazasi pane tafura inoratidza huwandu hwemacalorie mune mamwe mazamu akajairika emazamu ehuku:


|Huwandu hwehuku (mumagiramu) | Calories |

| 100 | 110-140 |

| 150 | 165-210 |

| 200 | 220-280 |

| 250 | 275-350 |

Iri tafura ireferensi yakakosha kune avo vanofarira kudzidzira mararamiro ane hutano uye akaenzana, uye inovabatsira kuti vaone huwandu hwakakodzera hwemazamu ehuku hunofanira kudyiwa mukudya kumwe chete.

Vanhu vanofanirwa kuyeuka kuti macalorie handiwo ega ega mukudya, sezvo kumwe kukosha kwekudya uye zvakasiyana-siyana zvekudya zvinodyiwa zvinofanirwa kutariswa kuti zvinopa chikafu chinodiwa. Naizvozvo, zvinogara zvichikurudzirwa kutaurirana neanovaka muviri usati watora chero chikafu.

Kubva pachidzidzo ichi, vanhu vanogona kushandisa ruzivo urwu kuchengetedza kudya kwavo kwakadzikama uye kugadzirisa nemashandisiro avanoita mazamu ehuku zvichienderana nezvinangwa zvehutano hwavo.

Mangani macalorie ari mumazamu ehuku?

Mangani macalorie ari muhuku yakakangwa?

Huku yakakangwa chikafu chinonaka uye chine utano chinofarirwa zvikuru nevanhu. Zvisinei, vanhu vakawanda vanofarira kuziva macalorie ari muchikafu chinonaka ichi.

Kufungidzira macalorie ari muhuku yakagochwa kunoenderana nezvinhu zvakasiyana-siyana zvakaita sehuremu hwehuku nenhengo dzehuku dzinoshandiswa.

Kana tikafunga kuti huku inorema kirogiramu imwe chete, inenge iine macalorie 1350. Naizvozvo, kudya chikamu chimwe muzvina chehuku yakagochwa kunobatsira pakuwana macalorie anosvika 340.

Nezvemapapiro ehuku akagochwa, magiramu 100 ega ega ane macalorie 203, 30.5 magiramu emapuroteni, uye magiramu 8.1 emafuta.

Kana iri zamu rehuku rakagochwa risina ganda nemapfupa, magiramu zana ayo ane macalorie 100 chete. Nepo zamu rehuku rakagochwa rinorema 151 gramu rine 196 macalorie.

Kana iwe ukadya hafu yehuku yakakangwa, iwe uchawana 393 macalorie. Hafu yehuku ine zamu nechidya.Zamu rehuku risina ganda uye risina bhonzo (172 gramu) rine 284 calories.

Imwe 3-ounce (85-gram) inoshandiswa yehuku yakakangwa, isina ganda, isina ganda inogonawo kuva ne128 makorikori, 26 gramu eprotein, uye 2.7 gramu emafuta.

Kana tikadya huku yose, tinowana anenge 709 macalorie, sezvo 1 kilogram yehuku yakakangwa ine macalorie angangoita 1300.

Hatigone kukanganwa kuti iyo calorie yemukati inogona kusiyanisa zvishoma pakati peakasiyana data masosi, zvichienderana nenzira yekugadzirira uye resipi inoshandiswa.

Zvakakosha kuziva kuti kudya marasha akagochwa huku isarudzo yakanaka yehutano hwemoyo, uye kuti kudya zamu rehuku kunobatsira kudzvanyirira mazinga emaamino acid. Nokudaro, unogona kunakidzwa nechikafu chinonaka uye chine utano panguva imwe chete.

Chii chiri nani, huku yakabikwa kana yakagochwa?

Kana vanhu vachifunga nezvehuku yakagochwa uye yakabikwa, vanogona kuona zvakaoma kusarudza kuti ndeipi iri nani. Mhando mbiri idzi dzinonyanya kufarirwa pakati pevanoda chikafu. Nekudaro, pane zvimwe zvinhu zvinogona kutariswa kana tichienzanisa huku yakakangwa uye yakabikwa.

Mukutaura kwekunakirwa, huku yakakangwa isarudzo inofadza uye inoshamisa, ine ganda rinopisa uye rinonaka rinopfungaira. Kuravira kwehuku yakakangwa kunogona kukwidziridzwa nekuwedzera zvinonhuwira zvakasiyana-siyana uye sosi kuitira chiitiko chinonaka chekudya uye kupa michero nemasaladhi sekuperekedza.

Kana iri huku yakabikwa, inosiyaniswa nekunaka kwayo uye kupfava. Inochengetedza kunhuhwirira kwakakosha kwehuku uye ine hutano, yakaderera-mafuta sarudzo. Kuwedzera zvimwe zvinonhuwira nemiriwo kumvura iri kufashaira kunowedzera kunhuhwirira kwakasiyana uye kwakasiyana.

Kunyange zvazvo kusarudza pakati pehuku yakakangwa neyakabikwa kungave kwakaoma, zvinoenderana zvikuru nezvido zvemunhu ari kugadzirira ndiro yacho. Vamwe vanhu vanosarudza kuravira kwehutsi uye ganda rakatsetseka rekugocha, nepo vamwe vachikwevera vakananga kune kwakachena kuravira uye hunyoro hwehuku yakabikwa.

Kunyangwe iwe ukasarudza huku yakagochwa kana yakabikwa, zvakakosha kuve nechokwadi chemhando uye kutsva kwechigadzirwa uye kuremekedza maitiro ehutsanana uchichigadzira nekuchidya. Naizvozvo, vanhu vanofanirwa kuita sarudzo yavo yekupedzisira zvichienderana nekuravira kwavo uye zvinovaka muviri.

Chii chiri nani, huku yakabikwa kana yakagochwa?

Verenga mangani macalorie anodiwa nemuviri pazuva kuti uremerwe uremu?

Ongororo dzezvokurapa dzinoratidza kuti kuwana uremu hwakakodzera kunoda kuwana mwero pakati pemacalorie anodyiwa nekupiswa. Naizvozvo, kuverenga nhamba yemakoriyumu anodiwa kuti uremerwe uremu kwakakosha kuti uwane chiyero ichi.

Vanachiremba vanokurudzira kuti muviri ugamuchire macalorie ari pakati pe1200 ne1500 pazuva kuvakadzi vakuru, uye pakati pe1500 ne1800 macalorie evarume vakuru kana vachida kuderedza uremu nenzira yakachengeteka.

Maererano navanachiremba, danho rokutanga mukuderedza uremu nderokuderedza nhamba yekoriori muhuwandu. Zvinowanzokurudzirwa kuderedza 500 makorikori pazuva, izvo zvichabatsira mukurasikirwa neXNUMX mapaundi ehuremu hwakawandisa pasvondo, uye kungochengetedza nzvimbo yekuchengetedza yemuviri.

Kana zvasvika pakuverenga huwandu hwemacalorie anodiwa nemuviri zuva nezuva kuti udzikise uremu, pane zvinhu zvakati wandei zvekufunga nezvazvo, zvinosanganisira zera, uremu, kureba, uye nhanho yekurovedza muviri.

Kune akawanda matafura uye macalculator ecalculator anowanikwa online anogona kushandiswa kuverenga nhamba yemazuva ese yemakoriyuta anodiwa pakurasikirwa uremu. Iyo BMR calorie Calculator imwe yakadaro inobatsira komputa chishandiso kuverenga huwandu hwemacalorie anodyiwa zuva nezuva zvichibva pane zviri pamusoro apa.

Mutemo mukuru wegunwe unoratidza kuti kuti udzikise uremu, muviri unofanirwa kudya pakati pe10% ne35% yemakoriyumu ezuva nezuva kubva kumapuroteni, ayo ane macalorie mana pagiramu.

Kubva pamatafura aripo uye macalculator, vanhu vanogona kuvandudza kugona kwavo kuverenga zuva nezuva calorie inodiwa kumuviri uye kuziva huwandu hwemacalorie avanoda zuva nezuva. Zvisinei, kushandiswa kwekoriori calculator hakufaniri kuregererwa, sezvo iyi kombiyuta yekombiyuta ichabatsira kuziva nhamba yemakoriyori ezuva nezuva anodiwa kuti muviri uremerwe uremu zvichienderana nezera, uremu, kureba, uye chiyero chekushanda kwemuviri.

Naizvozvo, kuti uwane zvibodzwa zvekurasikirwa nehuremu, vanhu vanofanirwa kudzikisa yavo yezuva nezuva caloric kudya neinosvika mazana mashanu macalorie. Zvinokurudzirwa kuti kudya kune zviyero zvakakurudzirwa zveprotein, izvo zvinosiyana zvichienderana nezvinodiwa uye rudzi rwekuita basa remuviri.

Nekubvunza vanachiremba uye nyanzvi, vanhu vanogona kugadzirisa kudya kwavo uye kupihwa mukana wekuderedza uremu nenzira ine hutano uye yakachengeteka.

Ndinofanira kudya huku kangani pasvondo?

Ongororo yezvechiremba ichangoburwa inoratidza kuti kudya huku kaviri pasvondo kunowedzera njodzi yechirwere chemoyo. Nevanhu vazhinji vachivimba nehuku seimwe nzira ine hutano kune nyama tsvuku, chidzidzo chakaburitsa chikafu chehuku chakakodzera kuti chidyiwe zvine hutano.

Maererano nekudzidza, kudya huwandu hwehuku pavhiki kunokuvadza hutano hwemwoyo. Chidzidzo ichi chinosimbisa kuti chiyero chakakodzera chekushandisa zvakachengeteka pakati pekamwe kana kaviri pasvondo muhuwandu hushoma.

Chidzidzo ichi chinoti izvi zvinokuvadza kune hutano nekuti huku ine huwandu hwakawanda hwemafuta akazara uye cholesterol, izvo zvinoonekwa sezvikonzero zvinokonzeresa chirwere chemoyo. Chidzidzo chacho chinokurudzira kuwana kuenzanisa kwakakodzera pakati pekudya mhuka nemapuroteni emiti kuchengetedza hutano hwemwoyo.

Kune vanhu vane uremu hwakanyanya, kudya huku muhuwandu hushoma uye nemwero isarudzo iri nani kuchengetedza uremu hwavo uye hutano. Vanhu vanotambura nezvinetso zveutano kubva pakudya huku vanofanira kuonana navanachiremba vavo kuti vaone uwandu hwakakodzera hunonyatsokodzera zvido zvavo zvoutano.

Nekudaro, ruzivo urwu runofanira kunge rwuri ratidziro uye kuraira kwevanachiremba uye vane hunyanzvi hwekudya zvinofanirwa kuteverwa kuti vawane kudya kune hutano uye kwakaringana.

Zvinoramba zvichitaurwa kuti kuchengetedza hutano hwakanaka hunofanirwa kusanganisira zvakasiyana-siyana zveprotein, kusanganisira huku, nehuku inofanira kudyiwa zvine mwero uye mukati mehurongwa hwekudya kune hutano.

zano
Idya huku muhuwandu hushoma uye zvine mwero
Kuwana kuenzana kwakakodzera pakati pekudya mhuka nemapuroteni ezvirimwa
Deredza kudyiwa kwehuku kamwechete kana kaviri pasvondo, muhuwandu hushoma
Bvunza navanachiremba kuti vaone chiyero chakakodzera chezvinodiwa zvehutano hwemunhu

Huku yakanaka here pakuonda?

Huku inogona kubatsira pakuderedza uremu nekusimudzira hutano hwese. Mazamu ehuku asina ganda isarudzo yakanaka kune vanhu vanoda kuderedza uremu, sezvo ivo vasina mafuta uye vane mapuroteni ane hutano. Mukuwedzera, huku inopa zvimwe zvakawanda zvinovaka muviri.

Heano zvimwe zvikonzero nei huku inobatsira pakudya uye kuderedza uremu:

  1. Mafuta akaderera: Mazamu ehuku asina ganda ane mafuta mashoma sezvo aine mafuta mashoma, mazhinji acho ane hutano mafuta asina kusimba uye haakonzeri kuwedzera uremu.
  2. High protein: Huku ine chikamu chepamusoro cheprotein, iyo inobatsira mukunzwa kuguta uye kukurudzira maitiro ekupisa mafuta mumuviri. Nokudaro, kudya huku kunogona kubatsira mukuderedza uremu.
  3. Hutano hunovaka muviri: Huku ine zvakawanda zvakakosha zvinovaka muviri zvakaita sesimbi, mavhitamini nemamineral, izvo zvinowedzera hutano hwese uye kusimbisa immune system.

Pasinei nezvakawanda zvinobatsira, kuva nemwero pakudya huku ndicho chinhu chinonyanya kukosha. Inofanira kudziviswa muhuwandu uye inoperekedzwa nekudya kwakakwana uye nguva dzose yekurovedza muviri.

Huku inogona kuve ine hutano uye inobatsira sarudzo mukudya uye uremu nzira, asi inofanirwa kudyiwa nemazvo uye pasina yakawandisa. Iwe unofanirwawo kubvunza nyanzvi yezvekudya usati waita chero sarudzo maererano nekudya kwako uye kuonda.

Huku yakanaka here pakuonda?

Zvinoita here kudya mazamu ehuku zuva nezuva?

Iyo yakakurudzirwa zuva nezuva mapuroteni kudya ndeye 5-6 magiramu maererano neUSDA. Saka, kudya mazamu ehuku zuva nezuva maererano nekurudziro iyi inoonekwa seyakanaka kuchengetedza muviri une hutano.

Mazamu ehuku ane mafuta mashoma uye macalorie mashoma, uye kudya huku yakagochwa kunogona kukubatsira kuderedza uremu. Mukuwedzera, huku ine macalorie akawanda, izvo zvinogona kukonzera kuwedzera kwekushisa kwemuviri wose.

Protein inotora nguva yakati rebei kugaya kana ichienzaniswa nemacarbohydrates, saka kudya chikafu chine mazamu ehuku zuva nezuva kunogona kuita kuti unzwe wakaguta kwenguva yakareba.

Nekudaro, zvinofanirwa kucherechedzwa kuti kuwedzera kudyiwa kwehuku kunowedzera njodzi yechirwere chemoyo nekuda kweiyo yakakwira cholesterol uye yakazara mafuta.

Kune rumwe rutivi, mazamu ehuku ane mavitamini akawanda nemaminerari, akadai sevhitamini B6 uye vitamini B3, kuwedzera kune selenium uye phosphorus. Izvo zvakare zvakaderera mumakoriori, zvichiita kuti vave sarudzo ine hutano.

Muzhinji, zvinokurudzirwa kusadya mazamu ehuku zuva rega rega, uye panzvimbo pacho kudya mamwe marudzi enyama nehove kuti uwane zvakasiyana-siyana zvehutano hwehutano.

Mukupedzisa, kudya mazamu ehuku nguva dzose kunogona kukonzera uremu, kunyanya kana akagadzirirwa nenzira dzinowedzera huwandu hwemacalorie, akadai sebiryani, butter chicken, uye huku yakakangwa. Naizvozvo, inofanirwa kudyiwa zvine mwero uye kudyiwa sechikamu chekudya kwakadzikama kunosanganisira miriwo, michero, uye zviyo zvakakwana kuti uwane mhedzisiro yehutano hwese uye huremu hwakakodzera.

Chii chinoitika kumuviri kana uchidya huku zuva nezuva?

Haisi chakavanzika chokuti mapuroteni anoita basa rinokosha pakuvaka tsandanyama uye kuchengetedza muviri une utano. Zvinozivikanwa kuti huku inoonekwa seimwe yeakapfuma masosi eprotein, izvo zvinoita kuti ive sarudzo inosarudzika kune vanhu vazhinji vari kutsvaga kuwedzera mhasuru yavo kana kuderedza uremu. Asi chii chinonyatsoitika kumuviri kana uchidya huku zuva nezuva?

Kunyangwe mabhenefiti ehuku seyakapfuma sosi yemapuroteni, pane zvimwe zvinhu izvo vatengi vanofanirwa kufunga nezvazvo. Chimwe chinhu chakakosha kuziva ndechekuti huku ine chikamu chepamusoro cheprotein, chakanakira kuvaka tsandanyama, asi maAmerican nevamwe vanhu vanodya chikamu chepamusoro cheprotein, uye izvi zvinogona kukuvadza, sezvo muviri unochengeta "yakawandisa." ” yemapuroteni aya ari mumafuta. .

Zvinokosha kucherechedza kuti kune kudya kwakakurumbira kunozivikanwa se “chikafu chehuku,” sokusimbisa kunoita vamwe kuti kudya huku pakudya kwega kwega kunoita kuti uremu huve nokukurumidza. Kunyange zvazvo kudya uku kuchingosimudzirwa zvishoma, kunomutsa chido.Ndezvipi zvinobatsira pautano izvo muviri unogona kuwana nekudya huku zuva nezuva?

Huku ine hupfumi hwakawanda hweprotein, sezvo 100 magiramu ehuku yakaonda ine 64% yehuwandu hwemazuva ese hunokurudzirwa hweprotein. Mapuroteni emhuka akadai sehuku anoonekwa seakazara mapuroteni masosi, zvichireva kuti huku ine yakaringana yese mapfumbamwe akakosha amino acids.

Pasinei nehutano hwakanaka hwekudya huku, pane zvimwe zvakashata zvinoda kufungwa nezvazvo. Chimwe chakadaro mazinga echolesterol akakwira, anogona kuitika kana huku yakakangwa ikadyiwa zvakanyanya.

Kune zvakare dzimwe njodzi dzinofanirwa kuziva nevatengi. Muchetura wezvokudya unobva pakudya huku mbishi kana kuti isina kuibva injodzi kuutano. Zvimwe zvidzidzo zvinoratidzawo hukama pakati pekudya huku kwenguva yakareba uye kusaita bonde muvarume.

Pakupedzisira, pane zvidzidzo zvinoratidza kuti kudya huku yakakangwa zuva nezuva kunogona kutungamirira kuhuwandu hwehuwandu hwemafuta emuviri uye hupenyu hupfupi.

Saizvozvo, zvinodikanwa kuti vatengi vazive zvakanaka uye zvakaipa mhedzisiro yekudya huku zuva nezuva, uye kuita sarudzo inonzwika uye yakadzikama maererano nehuwandu hwakakodzera uye nzira yekuipedza. Huku ine kukosha kwekudya kwakakosha, asi kuidya zvine mwero uye kudzivirira kunwa zvakanyanya ndiyo mhinduro yakanakisa yekuchengetedza hutano uye huremu hwakakodzera.

Ndeipi imwe nzira kune huku mukudya?

Zvidzidzo zveSainzi zvakaratidza kuti kudya mapuroteni kwakakosha kuvaka tsandanyama uye kuwedzera hutano hwese. Asi tinoita sei kana chiremba akatiyambira kuti tisadya nyama, kunyanya yehuku? Unogona kuwana dzimwe nzira dzine utano uye dzinonaka here?

Parizvino, kune zvakawanda zvezvinomera uye zvisiri zvenyama zvinogona kushandiswa panzvimbo yehuku mukudya. Heino mimwe mienzaniso:

  1. Soya bhinzi: Soya bhinzi ndiyo inonyanya kufarirwa pakati pevanodya miriwo uye vamwe vanhu vasingafarire kudya nyama. Iine kunhuhwirira kwakasiyana uye kugadzirwa kwakafanana nenyama.
  2. Egg Cereal: Iyi isarudzo yakanaka kune vanodya miriwo, sezvo mazai maviri ane magiramu gumi nematatu eprotein uye akafanana neimwe nzira kune huku.
  3. Howa: Howa imwe yedzimwe nzira dzinozivikanwa zvikuru dzehuku nedzimwe nyama. Inogona kushandiswa mune zvakawanda zvekubika uye ndiro dzakadai sepasta uye burgers. Iyo zvakare yakanaka sosi yemavhitamini nemaminerari anobatsira kumuviri.
  4. Legumes: Nyemba, kunyanya bhinzi, inzira yakanaka pane nyama. Iwo akapfuma mufibre uye mapuroteni uye ndiwo akanakisa sosi yekudya kune hutano.

Nokudaro, apo chiremba anorayira kurega kudya huku, kuchenjerera kunofanira kubhadharwa pakudya zvimwe zvataurwa pamusoro apa. Idzi dzimwe nzira dzakapfuma muprotein uye zvinovaka muviri zvakakosha uye zvinogona kuiswa mukudya pasina kudiwa kwekudya nyama.

Kudya kunofanirwa kuve kwakadzikama uye kwakakodzera kune zvinodiwa nemuviri wega. Usati washandura marudzi ezvokudya zvaunodya, unofanira kuonana nachiremba kana nyanzvi yezvokudya zvinozivikanwa kuti uwane hutungamiri hwakakodzera uye kugadzira kudya kwakakodzera iwe.

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