Ngaba i-1,200-Calorie-Diet ikulungele wena?

Xa kufikwa ekunciphiseni ubunzima, kunokubonakala ngathi i-1,200 linani lomlingo. Ngokuqhelekileyo yonke i-website ye-weight-loss of weight out there inobuncinci enye (okanye ishumi elinesibini) i-1,200-calorie-a-day options options. Nditsho namaZiko eSizwe ezeMpilo apapashe i-calorie ye-1,200 ngesicwangciso sokutya sosuku.

Yintoni ekhethekileyo malunga nokutya 1,200 calories? Ewe, kumntu oqhelekileyo, kukhokelela ekunciphiseni umzimba ngokukhawuleza, utsho uLaura Ligos, isazi sokutya esibhalisiweyo kwindawo yangasese e-Albany, eNew York, kunye nombhali we "The Busy Person's Meal Planner."

Indlela Esebenza ngayo kunye neMiba enokubakho

Ukuze unciphise umzimba, kuya kufuneka unciphise ukutya kwakho kweekhalori ukwenza intsilelo yeekhalori. "Siyaqonda ngokwembono yomzimba ukuba ukusilela kwekhalori yindlela esinciphisa ngayo ubunzima," utshilo uLigos.

Kodwa ukutya kuphela iikhalori ezili-1,200 ngosuku akwanelanga kubantu abadala abaninzi, kwaye kunokukhokelela kwiziphumo ezinjengokucotha kwemetabolism kunye nokunqongophala kwesondlo.

"Kuninzi lwabantu abadala, i-basal metabolic rate, eyi (iikhalori ezifunwa ngumzimba) ukuze zibe khona, ngokwenene ziphezulu kune-1,200 calories," uLigos uthi. "Uninzi lwabantu luya kuba kwi-calorie deficit kwizinga eliphezulu kakhulu lokuthatha, kwaye lunokugcinwa ngakumbi kwaye lube nempilo kwimetabolism yethu kunye namahomoni ethu" ukunciphisa umzimba ngesantya esincinci kunye nenqanaba eliphezulu lokuthatha i-caloric.

Xa ungatyi iikhalori ezaneleyo ukuze uhlangabezane neemfuno zakho ze-basal metabolic, “into eyenzekayo iqhelekile kukuba imetabolism yethu icothe. Yindlela yokukhusela” kunye nendlela yokuba umzimba ubonise ukuba awufumani kutya okuninzi njengoko kufuneka, uLigos uyacacisa.

Ukwehlisa isantya apho umzimba usebenzisa iikhalori ozifumanayo kunceda ukugcina inkqubo ebalulekileyo yendaleko yokuphila ixesha elide kangangoko kunokwenzeka. Kodwa ukuba i-metabolism yakho iyancipha kakhulu, oko kwenza ukunciphisa ubunzima.

UJustine Roth, isazi sokutya esibhalisiweyo esisekelwe kwisiXeko saseNew York usebenzisa isifaniso ukucacisa le nkqubo. “Kufana nemoto ebaleka irhasi encinci – ayizukuhamba ngokukhawuleza xa utyhala kwipedali, kwaye ne-air conditioning isenokungasebenzi kakuhle kuba izama ukonga amafutha ayo onke. Umzimba wenza into efanayo: Awuzukukhawulezisa ukutshisa iikhalori ukuba awuziniki ngokwaneleyo ukwenza oko. ”

Uthi "iicalories ezimbalwa ozityayo, kokukhona ucotha umthamo wakho wemetabolism."

Ngaphandle kwento yokuba iikhalori zinika amandla owadingayo ukuze uphile, kwaye utshise namafutha, uninzi lokutya okupakisha iikhalori kukwapakishe iivithamini kunye neeminerali ezibalulekileyo. Yihla kakhulu ngekhalori - kunye nokutya - ukutya, kwaye uqiniseke kakhulu ukuba ufumana ukunqongophala kwesondlo, wongeza uGqr. Craig Primack, ingcali yokutyeba ngokugqithiseleyo kunye no-co-director kunye nomseki we-Scottsdale Weight Loss Centre e-Arizona.

Nangona isicwangciso se-calorie ye-1,200 sinokukhokelela ekulahlekeni kobunzima okukhawulezayo ekuqaleni, i-Ligos iphawula ukuba ukuqhubeka kwelahleko kuxhomekeke ekubambeleleni kwisicwangciso. "Uninzi lwabantu alukwazi ukunamathela kwi-1,200-calorie yokutya kuba ekugqibeleni bangena kumjikelo wokuzibhokoxa."

Umzekelo, abantu abaninzi baya kuba ngqongqo ngokwenene malunga nokuthobela imida yeekhalori zabo phakathi evekini, kodwa ngempelaveki, “bebebeke imiqathango iveki yonke kwaye abasakwazi ukuyinyamezela. Balambile kwaye badiniwe kukuzinqanda,” ngoko bazityile ngempelaveki, nto leyo ekhokelela ekubeni bangabi nantsilelo xa kuthathelwa ingqalelo iveki yonke.

Ungaqala Njani

Ukuba uzimisele ukuzama isicwangciso sokutya esinekhalori ezili-1,200 ngosuku, uSamantha Cochrane, ugqirha wezokutya obhalisiweyo kwi-Ohio State University Wexner Medical Centre eColumbus uthi le ndlela “inokulungelelaniswa nakuphi na ukutya, kodwa ngokuqinisekileyo iya ibhalansi yamaqela amahlanu okutya aphambili - iziqhamo, imifuno, ukutya okuziinkozo / istatshi, iiproteni kunye nedayari - kukutya okufanelekileyo kwezondlo. "

Ukuba awulungelelanisi ngengqiqo ukhetho lwakho lokutya, ungaphetha ungasamkeli ngokwaneleyo i-micronutrient ethile.

Ucebisa ukwaphule ukutya kwakho:

• Izidlo ezithathu malunga neekhalori ezingama-400 nganye.
• Izidlo ezibini zeekhalori ezingama-400, kunye ne-snacks ezimbini zeekhalori ezingama-200.
• Izidlo ezithathu zeekhalori ezingama-300, kunye ne-snacks ezimbini ze-100 ukuya kwi-150 yeekhalori nganye.

Ukusasaza ukutya kwakho yonke imini kugcina ukungena rhoqo kweekhalori ezigeleza emzimbeni, ezinokunceda ukukhusela i-spikes yeswekile yegazi kunye nokuphazamiseka. Oku kuguquguquka kweswekile yegazi kunokukhokelela kwindlala kunye nokucaphuka. Kubantu abanesifo seswekile, ukugcina izinga leswekile yegazi lizinzile kubaluleke kakhulu ekulawuleni esi sifo.
"Thetha nomntu otya ukutya ukuze ufumane iingcebiso ezingakumbi zeekhalori zokuqinisekisa ukuba le mali ikulungele," utshilo uCochrane.

U-Cochrane uthi abantu abaneemfuno eziphezulu zeekhalori kunye nabo bafuna ukulahleka kwesisindo esizinzileyo kufuneka baphephe i-1,200 calorie-day-day diet. Okufanayo kuya kubantu abasele besengozini yokusilela kwevithamini okanye iiminerali ezithile.

Ucebisa kuphela ukutya okunekhalori okusezantsi “ukuba iikhalori eziqikelelweyo zomntu ukugcina ubunzima bakhe bangoku sele buphantsi kakhulu, njengoko ndingathandi ukubona intsilelo enkulu yeekhalori.” Wongeza ukuba "ukunqongophala okukhulu kweekhalori kudla ngokubangela ukwehla kobunzima obunzima ukubugcina ixesha elide."

Ukumisela iNjongo yeCaloric eLungileyo

Ukutya kweekhalori ze-1,200 kunqande kakhulu abantu abaninzi, ngoko ke ukufumana inqanaba leekhalori ezizinzileyo kunokukunceda uhlangabezane neenjongo zakho zokunciphisa umzimba ngendlela ezinzileyo.

NgokweSikhokelo sokuTya abantu baseMelika, abafazi bafuna naphi na ukusuka kwi-1,800 ukuya kwi-2,400 yeekhalori suku ngalunye ukugcina ubunzima babo. Okwangoku, amadoda adinga naphi na ukusuka kwi-2,000 ukuya kwi-3,200 calories.

Kwakhona, luluhlu oluhle kakhulu, kwaye inani elichanekileyo lixhomekeke kwizinto ezibandakanya:

• Ubudala.
• Amanqanaba omsebenzi.
• Ubungakanani bomzimba.
• Amanqanaba obunzima obunzima (ebizwa ngokuba yiyo yonke into emzimbeni wakho engatyebanga).

Emva kwayo yonke loo nto, okukhona usiba mkhulu kwaye ubhityile kakhulu, kokukhona utshisa iikhalori ezininzi - nokuba uphumle, ucacisa uMarie Spano, i-Atlanta-based-based certified dietitian yezemidlalo kunye namandla aqinisekisiweyo kunye nengcali yokulungisa imeko.
Okufanayo kuya kubo bonke abantu abasebenzayo ngaphandle. Umzekelo, indoda eyi-6-foot-2-intshi esebenza yonke imihla idinga iikhalori ezingaphezulu kakhulu kune-5-foot-2-intshi yowesifazane ohleliyo, uSpano uthi. Ngaphezu koko, iikhalori zethu zidinga incopho xa abantu bephakathi kweminyaka eyi-19 ukuya kwengama-30. Kokubini ngaphambi nasemva koko, abantu badla ngokufuna (kwaye batshise) iikhalori ezimbalwa xa bephumla.

Kuninzi ekufuneka kuthathelwe ingqalelo. Ke, nazi iiequations ezilula, ngoncedo lwe-Spano, ukuqikelela ukuba zingaphi iikhalori ozitshisayo ngemini - kwaye zingaphi ozifunayo ukugcina ubunzima bakho bangoku:

• Ukuba uyasebenza kancinci (ithetha ukuba uyahambahamba kwaye wenze umsebenzi wasekhaya kangangeentsuku ezininzi evekini), phinda-phinda ubunzima bakho ngeeponti nge-17 ukuba uyindoda, kwaye nge-16 ukuba ungumfazi.
• Ukuba uyindoda esebenzayo ngokuphakathi (yithi, wenza imithambo yokuhamba, umjikelo okanye umdaniso kahlanu okanye ngaphezulu ngeveki), phinda-phinda ubunzima bakho ngeeponti ngo-19. Kubafazi, phinda-phinda eli nani ngo-17.
• Ukuba usebenza kakhulu (mhlawumbi ukwinqanaba eliphezulu loqeqesho lwamandla okanye udlala imidlalo yeqela ngokubaleka kakhulu kangangezihlandlo ezihlanu ngeveki) kwaye indoda, phinda-phinda ubunzima bakho ngeeponti ngama-23. Ukuba ungumdlali umfazi okhutheleyo, yenza loo 20.

Esinye isicwangciso sokuqikelela ukutshiswa kwekhalori yakho: ukunxiba umkhondo wokuqina. Nangona kunjalo, kubalulekile ukuqonda ukuba iitraki zokuqina komzimba ezithengiswayo azifezekanga. Ngokomzekelo, kwisifundo se-JAMA sika-2016 se-12 trackers, ezininzi zaziyi-200 ukuya kwi-300 yeekhalori ezivaliweyo, nokuba zingaphantsi okanye zigqithise ukutshiswa kwekhalori yemihla ngemihla.

Emva kokuba uqikelele ukuba zingaphi iikhalori ozifunayo ukuba uzitye ngosuku ngalunye ukugcina ubunzima bakho, i-Spano incoma ukuba abantu abaninzi bathathe i-250 ukuya kwi-500 yeekhalori ukusuka kwelo nani. Oku kufuneka kubangele ukulahlekelwa malunga neekhilogram ezimbini ngeveki. Ukuba unobunzima obuninzi bokuphulukana, unokukwazi ukusika ngaphezulu kweekhalori ezingama-500, kodwa kufuneka udibane nogqirha ngaphambi kokuba wenze njalo ukuze uqiniseke ukuba usafumana zonke izondlo ozifunayo, utshilo uPrimack.

Kwakhona kubalulekile ukuba uqaphele ukuba, njengoko uqhubela phambili kwi-intshi ekujoliswe kuyo ubunzima bakho, kuya kufuneka ukuba uphinda-phinda le nkqubo yokubala iinjongo zakho zekhalori. Emva kwakho konke, ubunzima obuncinci, iikhalori ezimbalwa ozifunayo ngosuku ukugcina ubunzima bakho bangoku, uRoth uthi.

Ngoko, uxolo: Ukutya okune-calorie eyi-1,500 okukuncedileyo ukuba wehlise ezo pounds ezintlanu zokuqala kunokufuna ukuba ibe yi-1,200-calorie yokutya ukulahla ezo pounds ezintlanu zilandelayo. Kodwa nazi iindaba ezingcono: Akufuneki - kwaye akufanele - utye kuphela iikhalori ezili-1,200 ngosuku ngonaphakade, ukuba ufumana oko kuphantsi ukuqala.

"Ukutya okuneekhalori ezingamakhulu alishumi elinambini zezona zilungileyo kwabo bantu bangazidingi iikhalori ezininzi ukuqala kwaye kufuneka zenziwe okwethutyana," utshilo uSpano. Oko (ixesha elifutshane) i-caloric intake ephantsi inokuzuza kwakhona abantu abafuna ngokwenene ukubona iziphumo ezikhawulezayo ukuze banamathele ekudleni ukususela ekulahlekeni kwesisindo sokuqala esinokuthi siphume kuyo sinokukhuthaza kakhulu kwaye sincede i-fuel kamva iziphumo.

Emva kweeveki ezimbalwa zokutya i-1,200 yeekhalori ngosuku, nangona kunjalo, kuya kufuneka unyuse i-caloric yakho yokutya ukuze ungaphazamisi imetabolism yakho (okanye impilo yakho ephilileyo), uSpano uthi. Loo nto ayithethi ukuba ubuyela kwimikhwa emidala efana nokutya iikhalori ezingama-2,000 ngosuku kunye ne-yo-yo yokutya. Endaweni yoko, kuthetha ukwandisa ukutya kwakho kwemihla ngemihla nge-100 okanye iikhalori rhoqo ngeveki.

Nje ukuba utye iikhalori ezaneleyo ukuba awuphulukani neponti enye ukuya kwezimbini ngeveki - kwaye uzive ngathi unokunamathela kwisidlo sakho ngonaphakade - ufumene injongo yakho ye-caloric egqibeleleyo yokulahleka kobunzima.

Kodwa, uLigos uyalumkisa, obo bunzima ayisiyiyo kuphela imilinganiselo yempilo yakho iyonke. “Akuthethi ukuba ubunzima abunamsebenzi, kodwa sisilinganisi esinye sezempilo. Ndicinga ukuba njengoluntu kufuneka siyeke ukugxininisa kakhulu kubunzima kuphela kwendlela yokulinganisa impilo. "

ULigos uthi endaweni yokukhawulela kakhulu iikhalori zakho, zama ukuqaphela ngakumbi malunga nokuba utya ntoni kwaye nini. Kungaba ngumsebenzi onzima ukudala ubudlelwane obungcono kunye nokutya, kodwa ukwakha eso siseko kunokukunceda wenze utshintsho oluzinzileyo olukhokelela ekulahlekelweni kwesisindo kuphela kodwa ukuphuculwa kwentlalontle.