Ese ibiryo bya Calorie 1,200 birakubereye?

Mugihe cyo kugabanya ibiro, birasa nkaho 1200 numubare wubumaji. Mubyukuri buri rubuga rwo kugabanya ibiro hanze rufite byibuze imwe (cyangwa icumi) 1,200-ya calorie-kumunsi yo kurya. Ndetse n'Ikigo cy'igihugu cyita ku buzima cyasohoye gahunda ya kalori 1200 ku munsi.

Ni iki kidasanzwe cyo kurya karori 1200? Laura Ligos, inzobere mu bijyanye n'imirire yanditswe mu bikorwa byihariye i Albany, muri New York, akaba n'umwanditsi wa “Umuntu uhuze cyane utegura amafunguro.”

Uburyo ikora nibishobora kugaruka

Kugirango ugabanye ibiro, uzakenera kugabanya gufata karori kugirango ugabanye icyuho cya calorie. Ligos agira ati: "Twumva duhereye ku miterere y'umubiri ko icyuho cya calorie ari uburyo tugabanya ibiro."

Ariko kurya karori 1200 gusa kumunsi ntibihagije kubantu benshi bakuze, kandi birashobora gukurura ingaruka nko guhinduranya buhoro buhoro no kubura imirire.

Ligos agira ati: "Ku bantu benshi bakuze, igipimo fatizo cya metabolike, ari cyo (karori umubiri ukeneye) kugira ngo kibeho, mu byukuri kiri hejuru ya karori 1200". "Abantu benshi bazaba bafite icyuho cya calorie kurwego rwo hejuru rwo gufata, kandi birashobora gukomeza kuramba no kugira ubuzima bwiza kuri metabolisme na hormone zacu" kugirango bagabanye ibiro gahoro gahoro hamwe no gufata kalori nyinshi.

Mugihe udakoresha karori ihagije kugirango uhuze ibyifuzo byawe bya metabolike, "ibiba mubisanzwe metabolism yacu idindiza. Ni uburyo bwo gukingira ”n'inzira y'umubiri yerekana ko itabona ibiryo byinshi nk'uko bikenewe, Ligos abisobanura.

Gutinda umuvuduko umubiri ukoresha karori yakira bifasha gukomeza inzira yingenzi yubwihindurize yo kubaho igihe kirekire gishoboka. Ariko niba metabolism yawe itinda cyane, ibyo bituma kugabanya ibiro bikomera.

Justine Roth, inzobere mu by'imirire yanditswe mu mujyi wa New York akoresha ikigereranyo cyo gusobanura iki gikorwa. Ati: "Ninkimodoka ikora kuri gaze nkeya - ntabwo izagenda vuba mugihe usunitse kuri pedal, kandi konderasi ntishobora gukora neza kuko igerageza kubika lisansi zose. Umubiri ukora ikintu kimwe: Ntabwo uzihutisha karori yaka niba utayihaye bihagije. ”

Agira ati “karori nkeya urya, umuvuduko wawe wa metabolike uzagenda gahoro.”

Usibye kuba karori itanga imbaraga ukeneye kubaho, ndetse ikanatwika amavuta, ibyokurya byinshi bipakira karori binapakira vitamine n imyunyu ngugu. Genda hasi cyane hamwe na calorie - n'ibiryo - gufata, kandi wijejwe rwose ko uzagira ikibazo cy'imirire mibi, nk'uko byavuzwe na Dr. Craig Primack, inzobere mu mubyibuho ukabije, akaba n'umuyobozi hamwe n’umushinga washinze ikigo cya Scottsdale cyo kugabanya ibiro muri Arizona.

Nubwo gahunda ya karori 1200 ishobora kuvamo kugabanuka vuba, Ligos avuga ko gukomeza kugabanya ibiro biterwa no gukomera kuri gahunda. Ati: “Abantu benshi ntibashobora kwizirika ku mafunguro ya kalori 1,200 kuko barangiza bakajya mu bihe bikabije.”

Kurugero, abantu benshi bazakomera rwose kubijyanye no gukurikiza urugero rwa calorie mugihe cyicyumweru, ariko muri wikendi, "bagiye babuza icyumweru cyose kandi ntibagishoboye kugifata. Barashonje kandi barambiwe kwifata, "nuko barara muri wikendi, kandi ibyo bikabaviramo kutaba icyuho mugihe icyumweru cyose kizirikanwa.

Uburyo bwo Gutangira

Niba wiyemeje kugerageza gahunda ya Calorie 1200 kumunsi, Samantha Cochrane, umuganga w’imirire yanditswe mu kigo cy’ubuvuzi cya kaminuza ya Leta ya Ohio muri Leta ya Ohio i Columbus avuga ko ubwo buryo “bushobora guhuzwa n’imirire iyo ari yo yose, ariko bikaba byiza byagira a kuringaniza amatsinda atanu y'ingenzi y'ibiribwa - imbuto, imboga, ibinyampeke / ibinyamisogwe, poroteyine na buri munsi - kugira ngo intungamubiri nziza. ”

Niba udatekereje kuringaniza amahitamo yawe y'ibiryo, warangiza ntufate bihagije micronutrient runaka.

Arasaba kugaburira ibiryo byawe:

• Amafunguro atatu ya karori hafi 400 imwe imwe.
• Amafunguro abiri ya karori 400, wongeyeho ibiryo bibiri bya karori 200.
• Amafunguro atatu ya karori 300, wongeyeho ibiryo bibiri bya karori 100 kugeza 150.

Gukwirakwiza ibiryo byawe umunsi wose bituma ubwinshi bwa karori zinjira mumubiri, zishobora gufasha kwirinda isukari yamaraso no guhanuka. Ihindagurika ry’isukari mu maraso rishobora gutera inzara no kurakara. Ku bantu barwaye diyabete, kugumana urugero rw'isukari mu maraso ni ngombwa cyane mu kurwanya indwara.
Cochrane agira ati: “Vugana n'umuhanga mu by'imirire kugira ngo ubone ibyifuzo bya karori byihariye kugira ngo umenye neza ko aya mafaranga akubereye.”

Cochrane avuga ko abantu bafite calorie nyinshi bakeneye kandi abashaka kugabanya ibiro birambye bagomba kwirinda indyo ya calorie 1200 kumunsi. Ni nako bigenda kubantu basanzwe bafite ibyago byo kubura vitamine cyangwa minerval.

Gusa arasaba ko hajyaho intungamubiri nkeya "niba umuntu agereranya karori kugirango agumane ibiro byubu bimaze kuba bike, kuko ntakunda kubona defisite nini ya calorie." Yongeyeho ko “defisite nini ya calorie ikunda gutera ibiro bigoye gukomeza igihe kirekire.”

Gushiraho Intego nziza ya Caloric

Indyo ya Calorie 1,200 irabuza cyane abantu benshi, kubwibyo kubona urwego rwa calorie irambye birashobora kugufasha kugera ku ntego zawe zo kugabanya ibiro muburyo burambye.

Ukurikije Amabwiriza Yerekeye Imirire y'Abanyamerika, abagore bakeneye ahantu hose kuva kuri 1.800 kugeza 2,400 buri munsi kugirango bagumane ibiro byabo. Hagati aho, abagabo bakeneye ahantu hose kuva kuri 2000 kugeza kuri 3.200.

Na none, iyo ni intera nini cyane, kandi umubare nyawo uterwa nibintu birimo:

• Imyaka.
• Urwego rwibikorwa.
• Ingano yumubiri.
• Urwego rwa misa itagira ingano (aka ibintu byose mumubiri wawe bitabyibushye).

N'ubundi kandi, uko uri munini kandi ukaba ufite umubyibuho ukabije ufite, niko utanga karori nyinshi - ndetse no mu kiruhuko, nk'uko bisobanurwa na Marie Spano, inzobere mu by'imikino ngororamubiri yemewe na siporo ya Atlanta, akaba n'impuguke zemewe kandi zinzobere.
Kimwe kijya kubantu bose bakora hanze aha. Urugero, umugabo ufite metero 6-2-santimetero ukora buri munsi akenera karori nyinshi kurenza umugore wa metero 5-2-wicaye, nkuko Spano abivuga. Byongeye kandi, caloric yacu ikenera cyane mugihe abantu bari hagati yimyaka 19 na 30. Haba mbere na nyuma, abantu bakunda gukenera (no gutwika) karori nkeya mukiruhuko.

Ibyo ni byinshi byo kuzirikana. Noneho, hano haribintu byoroshye kugereranya, tuyikesha Spano, kugirango ugereranye umubare wa karori utwika kumunsi - nangahe ukeneye kugirango ugumane ibiro byawe:

• Niba ukora cyane (bivuze ko utembera ugakora imirimo yo murugo iminsi myinshi mucyumweru), ongera ibiro byawe kuri pound 17 niba uri umugabo, na 16 niba uri umugore.
• Niba uri umugabo ukora mu buryo bushyize mu gaciro (vuga, ukora imyitozo yo kugenda, kuzenguruka cyangwa kubyina inshuro eshanu cyangwa zirenga mu cyumweru), ongera ibiro byawe kuri pound 19. Kubagore, gwiza uyu mubare kuri 17.
• Niba ukora cyane (birashoboka ko uri mumyitozo yimbaraga nyinshi cyangwa ukina siporo yamakipe ufite kwiruka byibuze inshuro eshanu mucyumweru) numugabo, ongera ibiro byawe kuri pound 23. Niba uri a umugore ukora cyane, kora iyo 20.

Iyindi ngamba yo kugereranya kalori yawe yaka: kwambara fitness tracker. Ariko, ni ngombwa kumenya ko abakurikirana imyitozo ngororamubiri iboneka mu bucuruzi idatunganye. Kurugero, mubushakashatsi bwa JAMA 2016 bwakorewe 12 bakurikirana, benshi bari karori 200 kugeza 300, haba kudaha agaciro cyangwa gukabya gutwika buri munsi.

Umaze kumenya hafi umubare wa karori ukeneye kurya buri munsi kugirango ugumane ibiro byawe, Spano irasaba abantu benshi gukuramo karori 250 kugeza 500 kuri iyo mibare. Ibi bigomba kuvamo gutakaza ibiro kimwe kugeza kuri bibiri buri cyumweru. Primack avuga ko niba ufite ibiro byinshi byo gutakaza, urashobora kugabanya karori zirenga 500, ariko ugomba kubaza muganga mbere yo kubikora kugirango umenye neza ko ukomeje kubona intungamubiri zose ukeneye.

Ni ngombwa kandi kumenya ko, uko ugenda utera imbere ugana ibiro byawe, uzakenera gusubiramo buri gihe iyi nzira yo kubara intego zawe za caloric. Nyuma ya byose, uko udapima, karori nkeya ukenera kumunsi kugirango ugumane ibiro byawe, Roth.

Ihangane rero: Indyo ya Calorie 1.500 yagufashaga kugabanya ibyo biro bitanu byambere irashobora gukenera guhinduka indyo ya karori 1200 kugirango ugabanye ibiro bitanu biri imbere. Ariko dore amakuru meza: Ntugomba - kandi ntugomba - kurya karori 1200 gusa kumunsi ubuziraherezo, niba ubonye hasi kugirango utangire.

Spano agira ati: "Indyo ya karori-magana abiri ni nziza kuri abo bantu badakeneye karori nyinshi gutangiriraho kandi igomba gukorwa by'agateganyo." Ibyo (bigufi) gufata karori nkeya birashobora kandi kugirira akamaro abantu bakeneye kubona ibisubizo byihuse kugirango bakomeze kurya indyo yuzuye kubera ko kugabanuka kwambere ibiro bishobora guturuka bishobora gutera imbaraga kandi bigafasha lisansi ibisubizo nyuma.

Spano avuga ko nyuma y'ibyumweru bike urya karori 1200 kumunsi, nubwo, uzakenera kongera intungamubiri za caloric kugirango udahungabanya metabolism yawe (cyangwa ubwenge bwawe). Ibyo ntibisobanura gusubira mu ngeso zishaje nko kurya karori 2000 kumunsi no kurya yo-yo. Ahubwo, bivuze kongera ibiryo bya buri munsi kuri karori 100 cyangwa hafi buri cyumweru.

Iyo umaze kurya karori ihagije utakaza ibiro bitarenze kimwe kugeza kuri bibiri buri cyumweru - kandi ukumva ushobora gukomera kumirire yawe ubuziraherezo - wabonye intego nziza ya caloric yo kugabanya ibiro.

Ariko, Ligos arihanangiriza, uburemere ntabwo aricyo gipimo cyonyine cyubuzima bwawe muri rusange. Ati: “Ntabwo bivuze ko uburemere ntacyo butwaye, ariko ni igipimo kimwe gusa cy'ubuzima. Ntekereza ko nk'umuryango tugomba guhagarika gushyira ingufu mu buremere ari bwo buryo bwonyine bwo gupima ubuzima. ”

Ligos avuga ko aho kugabanya cyane karori, gerageza utekereze cyane kubyo urya nigihe urya. Birashobora kuba akazi katoroshye kugirango habeho umubano mwiza nibiryo, ariko kubaka urwo rufatiro birashobora kugufasha guhindura impinduka zirambye zitavamo kugabanya ibiro gusa ahubwo muri rusange imibereho myiza.