Pulofesa wathandizira, yemwe ndi katswiri wa laboratory wa khalidwe la zakudya ku yunivesite ya Pennsylvania, katswiri wodziwika bwino wa zakudya, Barbara Rolls, anakhala zaka 20 akuphunzira njira yowonjezera ndikukhudzidwa ndi chilakolako cha kunenepa kwambiri. Malingana ndi kafukufuku wake, adayambitsa njira yake ya zakudya - volumetrics (kuchokera ku English volume - volume). Dr. Rolls akufotokozera mphamvu zake mwachidule: "Posankha zakudya zomwe zili ndi zakudya zochepa pokhapokha mutumikira, mukhoza kuwonjezera kuchuluka kwa ndalamazo, koma panthawi imodzimodziyo musachepetse chiwerengero cha calorie."
Kuchulukitsa kwa kalori
Malingana ndi kafukufuku wolembedwa ndi Barbara Rolls mu 2011 mu American Journal of Clinical Nutrition, anthu omwe amadya zakudya zopanda thanzi asanadye, 25% mwa iwo, amadya 360 kcal zochepa. Ndiko, chakudya chomwe timadya, mofulumira timachepetsa chilakolako chathu komanso kuchepetsa zakudya zomwe timapeza. Ndipo ngati titatha kudya timasangalala kwambiri, ndiye kuti apamwamba timakhala ndi mwayi wotsatila zakudya zimenezi nthawi zonse. Pankhaniyi, sizingatheke kuti musiye mbale zomwe mumakonda. Ndikofunika kuti mudziwe zomwe zili. Izi muyeso mwachangu ndizomwe zimakhala ndi mphamvu ya calorie, yomwe ndi kuchuluka kwa makilogalamu omwe amagwiritsa ntchito 100 g ya mankhwala (kcal / g). Pano pali chitsanzo chophweka. Mu kapu imodzi ya zoumba 434 kcal muli, ndipo mu kapu ya mphesa - 104 kcal, yomwe ndi mphesa yokhala ndi makilogalamu ochulukirapo kuposa mphesa: 2.6 motsutsana ndi 0.6. Kodi izi zikutanthauza chiyani pakuchita? Zipatso zatsopano zingadye popanda kuwonongeka kwa katatu kuposa zouma.
Zakudya zakudya
Kuchuluka kwa makilogalamu a mankhwala kumakhudzidwa ndi zinthu zitatu: madzi, fiber, mafuta.
Madzi ndi chinthu chachikulu. Amapereka chakudya chokwanira ndipo alibe mabuku. Mwachitsanzo, mphesa ili ndi madzi ndi 90%, hafu ya zipatso (gawo limodzi), 39 kcal; kaloti - ndi 88%, theka kapu ya kaloti - ndi 25 kcal okha. Maziko a volumetric ndi madzi ndi olemera mu chakudya cha chinyezi: soups, zipatso, ndiwo zamasamba.
CELL - sikuti imangopereka chakudya chokha, komanso imakumba pang'onopang'ono, zomwe zikutanthauza kuti zimapereka nthawi yochulukirapo komanso yochuluka kwambiri. Monga mukudziwira, zitsamba zimakhala ndi masamba ndi zipatso, komanso tirigu.
Mafuta ali ndi mlingo wokwanira kwambiri wa kalori: 9 kcal pa 1 g. Izi ndizowirikiza kawiri kuposa za mapuloteni ndi chakudya. Mwachitsanzo, supuni 1 ya batala ili ndi makilogalamu ambiri monga makapu 2 a broccoli.
Gwiritsani ntchito m'miyoyo ya tsiku ndi tsiku zowonjezera kalori ndizosavuta. Ikhoza kukhala ngati malo otchulidwa pakusankhidwa kwa zinthu zina. Chakudya, chomwe mphamvu yake imakhala yochepa kwambiri kusiyana ndi kulemera kwake (kuchulukitsa kwa makilogalamu kufika ku 0,6), ikhoza kuphatikizidwa mu zakudya popanda zoletsedwa: izi ndi masamba ambiri ndi zipatso. Ngati kuchuluka kwa kalori kumachokera ku 0.6 mpaka 1.5, ndiko kuti, zakudya zoterozo zikhoza kukhala, koma moyenera, popanda kudya - izi zimagwiritsidwa ntchito pa mbewu, nyama yowonda, mkaka wamakono. Kafukufuku amatsimikizira kuti ngati mutadya zakudya zokhala ndi calorie osapitirira 60 kcal pa 100 g (mosasamala kukula kwa zigawo), kulemera kwakukulu kumachoka. Mukhoza kudya chakudya ndi makilogalamu 60 mpaka 150 kcal pa 100 g ndipo nthawi yomweyo mulemera kapena kulemera, malingana ndi kuchuluka kwa masewera olimbitsa thupi ndi kuchepetsa thupi. Koma ndi mankhwala omwe makilogalamuwo amakhala ochulukirapo kuposa kuchuluka kwa gawolo (ndi mphamvu ya 150 kcal / 100 g): tchizi, nyama yochuluka, mkate, maswiti - muyenera kukhala osamala kwambiri. Zakudya "zowonongeka "zi ziyenera kukhala zochepa ndipo zimalipidwa ndi chakudya chochuluka chokhala ndi mlingo wochepa wa kalori. Komanso Dr. Rolls akulangizani kuti ayang'ane kuchuluka kwa chakudya cha caloric tsiku ndi tsiku. Zimadalira zaka ndipo siziyenera kupitirira: mu 21-25 zaka 2,000 kcal, mu zaka 26-50 - 1.8,000 kcal, mu 51 + - 1.6 zikwi kcal.
Menyu yamasiku onse:
- Chakudya cham'mawa: muesli kapena tirigu (pa mkaka kapena madzi) ndi zipatso / zipatso, zomwe ziyenera kukhala pafupi theka la chakudya choyamba ndi chachikulu cha tsikulo.
- Chakudya chamadzulo chachiwiri: yogurt yochepa, zipatso zina ndi chidutswa cha tchizi.
- Chakudya: Msuzi wathanzi wa masamba, nyama yowonda ndi masamba, steamed, mu uvuni kapena yophika.
- Chakudya: Nsomba, mwachitsanzo, ndi mpunga wakutchire ndi masamba osakoma omwe ali ndi makina ochepa a kalori, ayenera kutenga gawo limodzi la magawo amodzi a zokongoletsa.
- Zosakaniza: Zakudya zowonjezera, tchizi tochepa, zipatso, chakudya cha mkate.
- Kumwa: madzi a mchere, tiyi wobiriwira, timadzi timene timapangidwira, zipatso ndi mkaka.
- Idyani masamba kapena zipatso ndi chakudya chilichonse. Yowonjezera kwambiri, ndi bwino. Dr. Rolls akutsimikizira kuti: ngakhale mutapereka kuchuluka kwa chakudya mutadya masamba nthawi zitatu, mudzakhalabe wolemera! Komabe, kumbukirani kuti popanda zoletsedwa, masamba angadye popanda mafuta.
- Idyani ... musadye. Yambani ndi mbale yomwe idzatenga malo abwino m'mimba: supu kapena saladi. Msuzi akhoza kukhala masamba, pa woonda msuzi. Saladi - chakudya chamadzulo ndi chamadzulo, chakudya cham'mawa - zipatso.
- Sangalalani ndi mawonekedwe a mbale yonse. Pachifukwa ichi, ubongo umalandira nthawi yomweyo chisangalalo, ndipo pomwe pali zosangalatsa, palibe chiopsezo chodyera, amati Mlengi wa volumetric.
- Musataye mapuloteni. Mosiyana ndi masamba ndi zipatso zamtundu wa madzi, mapuloteni amapereka nthawi yochuluka. Komanso, zakudya zopatsa mphamvu zowonjezera siziwopsyeza maonekedwe olemera. Mu gawo la mapuloteni apamwamba mu zakudya akhoza kukhala mkaka ndi m'mawa muesli, nyemba kapena tofu mu saladi, chidutswa cha nsomba, Turkey, nyama ya chakudya chamadzulo kapena chakudya chamadzulo.
- Mbewu zachitsamba, masamba obiriwira;
- Mavitamini a Nekrakamistye, zipatso;
- Zakudya za mkaka zochepa.
- Okonza ndi chips;
- Chokoleti ndi maswiti;
- Zakudya zabwino;
- Mtedza ndi zipatso zouma;
- Mowa;
- Butter;
- Mafuta a masamba.
- Yambani chakudya cham'mawa ndi lalanje kapena theka la zipatso.
- Yonjezani chipatso cha puree ku mtanda (m'malo mwa mafuta).
- Ikani zipatso zatsopano ndi zipatso mu tirigu ndi tirigu.
- Bwezerani uchi ndi mabulosi msuzi.
- Onjezerani kolifulawa kuti mudye m'malo mwa mkate
- Kutumikira pasitala ndi masamba: broccoli, katsitsumzukwa, nyemba, nandolo wobiriwira, dzungu, ndi zina.
- Ikani bowa mu saladi, mazira oyamwa, msuzi, mphodza.
- Pangani mapepala othandiza kuti asakanikizidwe: kagawo ka vwende, atakulungidwa ndi ham, masamba a letesi ndi chidutswa cha sauloni, ndi zina zotero.
- Onjezerani zipatso ku saladi komanso masangweji: pichesi, mango, mandarin.