Iko 1,200-Calorie Diet Yakakukodzera Iwe?

Kana zvasvika pakuderedza uremu, zvinogona kuita senge 1,200 ndiyo nhamba yemashiripiti. Zvinenge zvese webhusaiti yekurasikirwa nehuremu kunze uko ine imwechete (kana gumi nemaviri) 1,200-calori-a-zuva sarudzo dzekudya. Kunyangwe National Institutes of Health yakaburitsa 1,200 calorie chirongwa chekudya chezuva.

Chii chakakosha nezvekudya 1,200 macalorie? Eya, kumunhuwo zvake, zvinoguma nekudzikira uremu nekukurumidza, anodaro Laura Ligos, chiremba wezvekudya akanyoreswa ari oga muAlbany, New York, uye munyori we "The Busy Person's Meal Planner."

Mashandiro Aanoita uye Zvinogona Kukanganisa

Kuti uderedze uremu, iwe unozofanirwa kudzikisira kutora kwako macalorie kuti ugadzire kushomeka kwekoriori. "Isu tinonzwisisa kubva pamaonero ehupenyu kuti kushomeka kwekoriori ndiyo nzira yatinoderedza uremu," anodaro Ligos.

Asi kushandisa chete 1,200 macalories pazuva hazvina kukwana kune vakawanda vakuru, uye zvinogona kutungamira kumhedzisiro senge kunonoka metabolism uye kushomeka kwekudya.

"Kune vanhu vakuru vazhinji, iyo basal metabolic rate, inova (macalorie anodiwa nemuviri) kuti ungovepo, yakakwira kupfuura 1,200 makoriyori," anodaro Ligos. "Vanhu vazhinji vachange vari mukushomeka kwekoriori padanho repamusoro rekudya, uye rinogona kuve rakagadzikana uye rine hutano hwemetabolism yedu uye mahormone edu" kuderedza uremu nekukurumidza zvishoma nepamusoro-calori yekudya mwero.

Kana usiri kudya macalorie akakwana kuti usangane nezvido zvako zvebasal metabolic, “zvinoitika kazhinji metabolism yedu inodzikira. Inzira yekudzivirira” uye nzira yekuti muviri uratidze kuti hausi kuwana chikafu chakawanda sezvaunoda, Ligos anotsanangura.

Kudzikamisa nhanho iyo muviri unoshandisa macalorie auri kugamuchira kunobatsira kuchengetedza yakakosha shanduko yekurarama kwenguva yakareba sezvinobvira. Asi kana metabolism yako ikadzikira zvakanyanya, izvo zvinongoita kuti kurasikirwa uremu kuve kwakaoma.

Justine Roth, chiremba wezvekudya akanyoreswa ari muNew York City anoshandisa fananidzo kutsanangura maitiro aya. “Zvakafanana nemotokari iri kutsika gasi rakaderera – haisi kuzomhanya zvakanyanya kana uchinge watsika pedal, uye mhepo inofefetera inogona kusashanda zvakanaka nekuti iri kuedza kuchengetedza mafuta ayo ose. Muviri unoita zvimwe chetezvo: hausi kuzokurumidzisa kupisa macalorie kana usiri kuupa zvakakwana kuti udaro.”

Anoti "mashoma macalorie aunodya, ndiko kunonoka kwemetabolism yako."

Kunze kwekuti macalorie anopa simba raunoda kuti urarame, uye kunyange kupisa mafuta, zvizhinji zvezvikafu zvinotakura macalorie zvinotakurawo mavhitaminzi anokosha nemamineral. Kuderera zvakanyanya nekoriori - uye kudya - kudya, uye wakavimbiswa zvakanyanya kuti uchasangana nekushomeka kwekudya kunovaka muviri, anowedzera Dr. Craig Primack, nyanzvi yekufutisa uye co-director uye co-muvambi weScottsdale Weight Loss Center muArizona.

Kunyangwe chirongwa che1,200-calori chinogona kukurumidza kupera uremu pakutanga, Ligos inotaura kuti kuramba uremu hunoenderana nekunamatira kuhurongwa. "Vanhu vazhinji havagone kuomerera kune 1,200-calorie kudya nekuti vanozopedzisira vapinda mubinge-restrict cycle."

Semuyenzaniso, vanhu vazhinji vachange vakaomesesa pakutevedzera macalorie avo mukati mesvondo, asi pakupera kwesvondo, “vanga vachirambidza svondo rese uye havachazvigoni. Vane nzara uye vaneta nekuzvinyima,” saka vanodya zvakanyanya mukupera kwesvondo, izvo zvinoita kuti vasave nekushomeka apo svondo rose rinotariswa.

Kutanga sei

Kana wakatsunga kuyedza chirongwa chekudya che1,200 calorie-a-day, Samantha Cochrane, chiremba wezvekudya akanyoreswa neOhio State University Wexner Medical Center muColumbus anoti nzira iyi "inogona kuenderana nekudya chero kupi, asi zvine musoro. chiyero chemapoka mashanu makuru echikafu - michero, miriwo, zviyo / sitachi, mapuroteni uye diary - yekudya kwakakwana kunovaka muviri. "

Kana usiri kuyera zvine hungwaru sarudzo dzako dzekudya, unogona kupedzisira usingatore yakakwana yeimwe micronutrient.

Anokurudzira kutyora kudya kwako mu:

• Kudya katatu kweanenge 400 macalorie imwe neimwe.
• Kudya kuviri kwemazana mana emakoriyumu, pamwe netumwe tuviri twemazana maviri emacalorie.
• Zvikafu zvitatu zvemazana matatu emakoriyumu, pamwe netumwe tuviri twe100 kusvika ku150 makoriyori imwe neimwe.

Kuparadzira kutora kwako kunze kwezuva rose kunochengetedza kuwanda kwekoriori kuyerera mumuviri, izvo zvinogona kubatsira kudzivirira shuga yeropa spikes uye tsaona. Uku kushanduka kweshuga yeropa kunogona kutungamirira kumarwadzo enzara uye kushatirwa. Kune vanhu vane chirwere cheshuga, kuchengetedza shuga yeropa yakagadzikana kwakakosha zvikuru kubata chirwere ichi.
"Taura kune wezvekudya kune mamwe macalories ekurudziro kuti uve nechokwadi chekuti mari iyi yakakunakira," anodaro Cochrane.

Cochrane anoti vanhu vane yakakwira macalorie anodiwa uye avo vari kutsvaga kudzikamisa uremu vanofanirwa kudzivirira iyo 1,200 calorie-a-day kudya. Izvo zvakafanana zvinoenda kune vanhu vatove panjodzi yeimwe vhitamini kana mineral kushomeka.

Anongokurudzira kudya kwemakoriori uku “kana macalorie anofungidzirwa kuti achengetedze huremu hwake atove akadzikira, sezvo ini ndisingade kuona kushomeka kukuru kwekoriori.” Anowedzera kuti "kushomeka kukuru kwekoriori kunowanzokonzera kuonda kwakaoma kuchengetedza kwenguva refu."

Kuisa Chinangwa Chakanaka Caloric

A 1,200-calori yekudya inodzvinyirira kune vanhu vazhinji, saka kuwana yakagadzikana calori level inogona kukubatsira kuzadzisa zvibodzwa zvako zvekurasikirwa nehuremu nenzira yakagadzikana.

Maererano neDietary Guidelines kune vekuAmerica, vakadzi vanoda chero kupi zvako kubva pa1,800 kusvika ku2,400 macalorie zuva rega rega kuti vachengetedze uremu hwavo. Zvichakadaro, varume vanoda chero kupi zvako kubva pa2,000 kusvika ku3,200 macalorie.

Zvekare, irwo rwakakura rwakakura, uye nhamba chaiyo inoenderana nezvinhu zvinosanganisira:

• Age.
• Maitiro ekuita.
• Saizi yemuviri.
• Mazinga ekuonda mashoma (aka zvese zviri mumuviri wako zvisina mafuta).

Mushure mezvose, kukura kwawakaita uye nekuwedzera kuonda kwaunayo, macalorie akawanda aunopisa - kunyangwe pakuzorora, anotsanangura Marie Spano, Atlanta-based board-certified sports dietitian uye akasimbiswa simba uye conditioning nyanzvi.
Izvo zvakafanana zvinoenda kune vese vevanhu vanoshanda kunze uko. Semuenzaniso, murume ane 6-foot-2-inch anoshanda kunze zuva rega rega anoda macalorie akawanda kupfuura 5-foot-2-inch mukadzi anogara, Spano anodaro. Uyezve, yedu caloric inoda peak apo vanhu vari pakati pemakore 19 kusvika 30. Zvose zvisati zvaitika uye shure, vanhu vanowanzoda (uye kupisa) zvishoma zvishoma macalorie pakuzorora.

Ndizvo zvakawanda zvekufunga nezvazvo. Saka, heano mamwe akareruka equation, neruremekedzo rweSpano, yekufungidzira mangani macalorie aunopisa pazuva - uye mangani aunoda kuchengetedza huremu hwako hwazvino:

• Kana uchishanda zvishoma (zvichireva kuti unofamba-famba uye kuita mamwe mabasa epamba mazuva mazhinji pavhiki), wedzera uremu hwako mumapaundi ne17 kana uri murume, uye negumi nematanhatu kana uri mukadzi.
• Kana uri murume ane mwero anoshanda (taura, unoita maekisesaizi ekufamba, kutenderera kana kutamba kashanu kana kudarika pasvondo), wedzera uremu hwako mupondo ne 19. Kune vakadzi, wedzera nhamba iyi ne17.
• Kana uchinyanya kushingaira (zvichida uri mukudzidzira simba repamusoro-simba kana kutamba mitambo yetimu nekumhanya kwakawanda kanokwana kashanu pasvondo) uye murume, wedzera uremu hwako ne 23. Kana uri munhu mukadzi anoshanda zvakanyanya, ita iyo 20.

Imwe nzira yekufungidzira yako caloric kupisa: kupfeka yekusimba tracker. Nekudaro, zvakakosha kuti uzive kuti inotengeswa inowanika fitness trackers haina kukwana. Semuyenzaniso, muna 2016 JAMA chidzidzo chevatambi gumi nevaviri, vazhinji vaive mazana maviri kusvika mazana matatu emakoriyumu kubva, kungave kushoma kana kuwedzeredza zuva nezuva caloric kupisa.

Kana uchinge waona kuti ingani makorikori aunoda kudya zuva rega rega kuti uchengetedze uremu hwako, Spano inokurudzira vanhu vazhinji kubvisa 250 kusvika 500 makorikori kubva kunhamba iyoyo. Izvi zvinofanirwa kuguma nekurasikirwa neanenge pondo imwe kusvika maviri pasvondo. Kana uine huremu hwakawanda hwekurasikirwa, unogona kucheka anopfuura mazana mashanu macalorie, asi unofanirwa kuonana nachiremba usati wazviita kuti uve nechokwadi chekuti uchiri kuwana zvese zvinovaka muviri zvaunoda, Primack anodaro.

Zvakakoshawo kuziva kuti, sezvaunowedzera kuwedzera kune chinangwa chako uremu, iwe uchada kugara uchidzokorora iyi nzira yekuverenga yako caloric zvinangwa. Mushure mezvose, zvishoma iwe unoyera, mashoma macalorie aunoda pazuva kuti uchengetedze uremu hwako hwazvino, Roth anoti.

Saka, urombo: Iyo 1,500-calori yekudya yakakubatsira kudonhedza iwo makirogiramu mashanu ekutanga angangoda kuve chikafu che1,200-calori kudonhedza iwo makirogiramu mashanu anotevera. Asi hedzi nhau dziri nani: Haufanire - uye haufanirwe - kudya chete 1,200 macalorie pazuva zvachose, kana iwe ukawana iyo yakaderera kutanga.

"Gumi nemazana-mazana-makoriori ekudya akanakira avo vanhu vasingade akawanda macalorie ekutanga uye anofanirwa kungoitwa kwenguva pfupi," Spano anodaro. Iyo (yenguva pfupi) yakaderera caloric kudya inogonawo kubatsira vanhu vanonyatsoda kuona mhedzisiro yekukurumidza kuitira kuti varambe vaine kudya kubva pakatanga kurasikirwa uremu hunogona kubva kwairi kunogona kukurudzira zvakanyanya uye kubatsira mafuta gare gare mhedzisiro.

Mushure memavhiki mashoma ekudya 1,200 makorikori pazuva, zvakadaro, iwe unozofanirwa kuwedzera yako caloric kudya kuitira kuti usaparadze metabolism yako (kana hutsanana hwako), Spano anodaro. Izvo hazvireve kudzokera kumaitiro ekare sekudya 2,000 macalorie pazuva uye yo-yo dieting. Pane kudaro, zvinoreva kuwedzera kudya kwako kwezuva nezuva ne100 kana kupfuura macalorie vhiki imwe neimwe.

Once you are eating enough calories that you are losing no more than one to two pounds per week – and feel like you could stick with your diet forever – you've found your perfect caloric goal for weight loss.

Asi, Ligos inoyambira, kuti huremu hausi iwo chete chiyero chehutano hwako hwese. “Hazvirevi kuti uremu hauna basa, asi chiyereso chimwe chete cheutano. Ndinofunga senzanga tinofanira kurega kuisa pfungwa pahuremu ndiyo yega nzira yekuyera hutano. "

Ligos anoti pachinzvimbo chekudzora zvakanyanya makoriyori ako, edza kuva nehanya zvakanyanya nezve chii uye kana uchidya. Rinogona kunge riri basa rakaoma kugadzira hukama huri nani nechikafu, asi kuvaka hwaro ihwohwo kunogona kukubatsira kuita shanduko dzakasimba dzinokonzera kwete kungorasikirwa nehuremu asi hutano hwakavandudzika.