Ingabe Ukudla Okungu-1,200-Calorie Kukulungele?

Uma kuziwa ekunciphiseni isisindo, kungase kubonakale sengathi i-1,200 inombolo yomlingo. Cishe yonke iwebhusayithi enciphisa isisindo inezinketho zokudla okungenani (noma ishumi nambili) ezingamakhalori angu-1,200 ngosuku. Ngisho neNational Institutes of Health ishicilele uhlelo lokudla lwekhalori ye-1,200 ngosuku.

Yini ekhetheke kangaka ngokudla ama-calories angu-1,200? Nokho, kumuntu ovamile, kuphumela ekwehleni kwesisindo esisheshayo, kusho uLaura Ligos, isazi sezokudla esibhalisiwe emsebenzini wangasese e-Albany, eNew York, nomlobi wencwadi ethi “The Busy Person’s Meal Planner.”

Ukuthi Isebenza Kanjani kanye Nezinkinga Ezingenzeka

Ukuze wehlise isisindo, uzodinga ukunciphisa ukudla kwakho amakhalori ukuze udale ukushoda kwekhalori. "Siyaqonda ngokombono wokuphila ukuthi ukushoda kwekhalori yindlela esilahlekelwa ngayo isisindo," kusho uLigos.

Kodwa ukudla ama-calories angu-1,200 kuphela ngosuku akwanele kubantu abadala abaningi, futhi kungaholela emiphumeleni efana nokuhamba kancane kwemetabolism kanye nokushoda kokudla okunempilo.

"Kubantu abaningi abadala, isilinganiso se-basal metabolic, okungukuthi (ama-calories adingwa umzimba) ukuze sibe khona, empeleni singaphezu kwama-calories angu-1,200," kusho uLigos. "Abantu abaningi bazoba nokushoda kwekhalori ezingeni eliphezulu kakhulu lokudla, futhi kungaba okuzinzile futhi okunempilo kumetabolism yethu kanye nama-hormone ethu" ukwehlisa isisindo ngejubane elincane ngezinga eliphezulu lokudla kwekhalori.

Uma ungadli ama-calories anele ukuze uhlangabezane nezidingo zakho ze-basal metabolism, “okwenzekayo ngokuvamile ukuthi i-metabolism yethu iyancipha. Kuyindlela yokuvikela” kanye nendlela yokuthi umzimba ukhombise ukuthi awukutholi ukudla okuningi njengoba ukudinga, kuchaza uLigos.

Ukwehlisa ijubane lapho umzimba usebenzisa amakhalori owatholayo kusiza ekugcineni inqubo ebalulekile yokuziphendukela kwemvelo yokuphila isikhathi eside ngangokunokwenzeka. Kodwa uma i-metabolism yakho yehla kakhulu, lokho kwenza ukulahlekelwa isisindo kube nzima.

U-Justine Roth, uchwepheshe wezokudla obhalisiwe ozinze eNew York City usebenzisa isifaniso ukuze achaze le nqubo. “Kufana nemoto edonsa uphethiloli omncane – ngeke ihambe ngokushesha uma uphusha i-pedal, kanti ne-air conditioning ingase ingasebenzi kahle ngoba izama ukonga wonke uphethiloli wayo. Umzimba wenza into efanayo: Ngeke ukusheshise ukushiswa kwama-calories uma ungawuniki okwanele ukwenza kanjalo.”

Uthi "ama-calories ambalwa owadlayo, izinga lakho lokugayeka kokudla lizohamba kancane."

Ngaphandle kweqiniso lokuthi ama-calories anikeza amandla owadingayo ukuze uphile, futhi ashise ngisho namafutha, ukudla okuningi okupakisha ama-calorie nakho kupakisha amavithamini namaminerali abalulekile. Yehla kakhulu ngekhalori - nokudla - okudlayo, futhi uqiniseke kakhulu ukuthi uzobhekana nokuntuleka kokudla okunomsoco, kwengeza uDkt. Craig Primack, uchwepheshe wokukhuluphala nomqondisi kanye nomsunguli we-Scottsdale Weight Loss Center e-Arizona.

Nakuba uhlelo lwamakhalori angu-1,200 lungaholela ekwehleni kwesisindo esisheshayo ekuqaleni, i-Ligos iphawula ukuthi ukwehla kwesisindo okuqhubekayo kuncike ekubambeleleni ohlelweni. "Iningi labantu alikwazi ukunamathela ekudleni okunama-calories angu-1,200 ngoba ligcina lingena emjikelezweni wokuzithiba."

Isibonelo, abantu abaningi bazoba nesimiso esiqinile mayelana nokunamathela kumkhawulo wabo wekhalori phakathi nesonto, kodwa ngempelasonto, “babebeke imingcele isonto lonke futhi abasakwazi ukukuthwala. Balambile futhi sebekhathele ukuzithiba,” ngakho bazitika ngempelasonto, nokuholele ekutheni bagcine bengashodi uma sekubhekwa isonto lonke.

Ungaqala Kanjani

Uma uzimisele ngokuzama uhlelo lokudla olunama-calories angu-1,200 ngosuku, uSamantha Cochrane, udokotela wezokudla obhalisiwe e-Ohio State University Wexner Medical Center eColumbus uthi le ndlela “ingavunyelaniswa nanoma yikuphi ukudla, kodwa kufanele ibhalansi yamaqembu amahlanu okudla ayinhloko - izithelo, imifino, okusanhlamvu/isitashi, amaprotheni kanye nedayari - ukuze uthole izakhi ezifanele."

Uma ungalinganiseli ngokucabangayo ukukhetha kwakho ukudla, ungagcina ungasamukeli i-micronutrient ethile eyanele.

Uncoma ukuthi uhlukanise ukudla kwakho kube:

• Izidlo ezintathu ezinamakhalori angaba ngu-400 ngakunye.
• Izidlo ezimbili zamakhalori angu-400, kanye nokudla okulula okubili kwamakholori angu-200.
• Izidlo ezintathu zamakholori angu-300, kanye nokudla okulula okubili kwamakholori ayi-100 kuya kwangu-150 ngakunye.

Ukusabalalisa ukudla kwakho usuku lonke kugcina ama-kilojoule avamile egelezela emzimbeni, angasiza ekuvimbeleni ukukhuphuka kukashukela egazini kanye nokuphahlazeka. Lokhu kushintshashintsha kushukela wegazi kungaholela ezinhlungwini zendlala kanye nokucasuka. Kubantu abanesifo sikashukela, ukugcina amazinga kashukela ezinzile kubaluleke kakhulu ekulawuleni lesi sifo.
"Khuluma nodokotela wezokudla ukuze uthole izincomo eziqondile zama-calories ukuze uqiniseke ukuthi leli nani likulungele," kusho u-Cochrane.

U-Cochrane uthi abantu abanezidingo zekhalori ephakeme nalabo abafuna ukunciphisa umzimba okusimeme kufanele bagweme ukudla okuyi-1,200 calorie-a-day. Okufanayo kuya kubantu asebevele besengozini yokuntuleka kwevithamini noma amaminerali athile.

Utusa kuphela ukudla okunama-kilojoule aphansi ngale ndlela “uma ama-calories alinganiselwe omuntu okugcina isisindo sakhe samanje esevele ephansi kakhulu, njengoba ngingathandi ukubona ukushoda okukhulu kwamakhalori.” Uyanezela ukuthi “ukushoda okukhulu kwekhalori kuvame ukubangela ukuncipha kwesisindo okunzima ukusigcina isikhathi eside.”

Ukusetha Umgomo Olungile Wekhalori

Ukudla okunamakhalori angu-1,200 kukhawulela kakhulu abantu abaningi, ngakho ukuthola ileveli yekhalori esimeme kungakusiza uhlangabezane nemigomo yakho yokulahlekelwa isisindo ngendlela eqhubekayo.

Ngokweziqondiso Zokudla Zabantu baseMelika, abesifazane badinga noma yikuphi kusuka ku-1,800 kuya ku-2,400 kilojoule usuku ngalunye ukuze balondoloze isisindo sabo. Khonamanjalo, amadoda adinga noma yikuphi ukusuka ku-2,000 kuya ku-3,200 kilojoule.

Futhi, lelo ibanga elikhulu kakhulu, futhi inombolo eqondile incike ezintweni ezihlanganisa:

• Ubudala.
• Amaleveli omsebenzi.
• Usayizi womzimba.
• Amazinga wesisindo somzimba (okubizwa ngokuthi yonke into emzimbeni wakho engewona amafutha).

Ngemuva kwakho konke, uma umkhulu futhi nesisindo somzimba omncane kakhulu, yilapho ushisa ama-calories engeziwe - ngisho nalapho uphumule, kuchaza uMarie Spano, uchwepheshe wezemidlalo oqinisekisiwe ebhodini we-Atlanta kanye nochwepheshe oqinisekisiwe wamandla kanye nesimo.
Okufanayo kuya kubo bonke abantu abasebenzayo laphaya. Isibonelo, indoda engu-6-foot-2-intshi esebenza nsuku zonke idinga amakhalori amaningi kunowesifazane ongu-5-foot-2-intshi onganyakazi, kusho uSpano. Futhi, ikhalori yethu idinga inani eliphakeme lapho abantu bephakathi kweminyaka engu-19 kuya kwengu-30. Kokubili ngaphambi nangemuva, abantu bavame ukudinga (nokushisa) amakhalori ambalwa kancane lapho bephumule.

Kuningi okumele sikunake. Ngakho-ke, nazi izilinganiso ezilula, ngezilokotho ze-Spano, zokulinganisa mangaki amakholori owashisayo ngosuku - nokuthi mangaki owadingayo ukuze ulondoloze isisindo sakho samanje:

• Uma usebenza kancane (okusho ukuthi uhambahamba futhi wenze umsebenzi wasendlini izinsuku eziningi ngeviki), phindaphinda isisindo sakho ngamaphawundi ngo-17 uma uyindoda, futhi ngo-16 uma ungowesifazane.
• Uma uyindoda ekhuthele (isho, wenza ukujima kokuhamba, umjikelezo noma udansa izikhathi ezinhlanu noma ngaphezulu ngeviki), phindaphinda isisindo sakho ngamakhilogremu ngo-19. Kwabesifazane, phindaphinda le nombolo ngo-17.
• Uma umatasatasa (mhlawumbe usekuqeqesheni amandla aphezulu noma udlala imidlalo yeqembu ngokugijima okuningi okungenani izikhathi ezinhlanu ngesonto) futhi indoda, phindaphinda isisindo sakho ngamakhilogremu angu-23. Uma ungumuntu owesifazane okhuthele kakhulu, yenza lokho okungama-20.

Elinye isu lokulinganisa ukushiswa kwekhalori yakho: ukugqoka isilandeleli sokufaneleka. Kodwa-ke, kubalulekile ukuqaphela ukuthi izilandeleli zokuqina ezitholakalayo ezithengiswayo aziphelele. Isibonelo, ocwaningweni lwe-JAMA lwango-2016 lwabalandeleli abangu-12, abaningi babencishiwe ngamakholori angama-200 kuye kwangama-300, noma bebukela phansi noma beqisa ukushiswa kwekhalori yansuku zonke.

Uma usuthole cishe ukuthi mangaki amakholori okudingeka uwadle usuku ngalunye ukuze ulondoloze isisindo sakho, i-Spano incoma ukuthi abantu abaningi bakhiphe ama-calories angu-250 kuya kwangu-500 kuleyo nombolo. Lokhu kufanele kuphumele ekulahlekelweni cishe ngephawundi elilodwa kuya kwamabili ngesonto. Uma unesisindo esiningi okumelwe ulahlekelwe, ungase ukwazi ukunciphisa amakholori angaphezu kuka-500, kodwa kufanele uthintane nodokotela ngaphambi kokwenza kanjalo ukuze uqiniseke ukuthi usathola zonke izakhamzimba ozidingayo, kusho uPrimack.

Kubalulekile futhi ukuqaphela ukuthi, njengoba uqhubeka ubheke esisindweni sakho somgomo, uzodinga ukuphinda le nqubo yokubala amagoli akho ekhalori. Phela, uma unesisindo esincane, ama-calories ambalwa owadingayo ngosuku ukuze ulondoloze isisindo sakho samanje, kusho uRoth.

Ngakho-ke, uxolo: Ukudla okunamakhalori angu-1,500 okukusize wehlisa lawo maphawundi amahlanu okuqala kungase kudingeke ukuthi kube ukudla okunamakhalori angu-1,200 ukuze kwehle lawo maphawundi amahlanu alandelayo. Kodwa nazi izindaba ezingcono kakhulu: Akudingekile ukuthi - futhi akufanele - udle kuphela ama-calories angu-1,200 ngosuku unaphakade, uma wehla lokho ekuqaleni.

"Ukudla okunama-calories angamakhulu ayishumi nambili kungcono kakhulu kulabo bantu abangadingi ama-calories amaningi ukuze baqale futhi kufanele kwenziwe okwesikhashana," kusho uSpano. Lokho (isikhathi esifushane) ukudla okuphansi kwe-caloric kungase futhi kuzuze abantu abadinga ngempela ukubona imiphumela esheshayo ukuze banamathele ekudleni kusukela ekulahlekelweni kwesisindo sokuqala okungavela kukho kungakhuthaza kakhulu futhi kusize uphethiloli imiphumela kamuva.

Nokho, ngemva kwamasonto ambalwa udla amakhalori angu-1,200 ngosuku, uzodinga ukwandisa ukudla kwakho kwekhalori ukuze ungaphazamisi umzimba wakho (noma ingqondo yakho), kusho uSpano. Lokho akusho ukubuyela emikhubeni yakudala efana nokudla ama-calories angu-2,000 ngosuku kanye ne-yo-yo dieting. Kunalokho, kusho ukwandisa ukudla kwakho kwansuku zonke ngamakhalori ayi-100 noma ngaphezulu njalo ngesonto.

Uma usudla ama-calories anele kangangokuthi awulahlekelwa ngaphezu kwephawundi elilodwa kuya kwamabili ngesonto - futhi uzizwe sengathi unganamathela ekudleni kwakho unomphela - usuthole umgomo wakho wekhalori ophelele wokunciphisa umzimba.

Kodwa, iLigos iyaxwayisa, leso sisindo akusona kuphela isilinganiso sempilo yakho iyonke. “Akusho ukuthi isisindo asisho lutho, kodwa siwumthamo owodwa kuphela wezempilo. Ngicabanga ukuthi njengomphakathi kufanele siyeke ukugcizelela kakhulu isisindo kube ukuphela kwendlela yokulinganisa impilo. "

U-Ligos uthi esikhundleni sokukhawulela kakhulu ama-calories akho, zama ukuqaphela kakhudlwana ukuthi udlani futhi nini. Kungaba umsebenzi onzima ukwakha ubuhlobo obungcono nokudla, kodwa ukwakha leso sisekelo kungakusiza wenze izinguquko ezisimeme ezingaphumeleli nje ekunciphiseni isisindo kodwa inhlalakahle ethuthukisiwe jikelele.