U ja * li-calories tse kae?

Litaba

• U hloka li-calories tse kae?
• Lintlha tse 4 tsa Botho tse Amang Litlhoko tsa Hau tsa Kalori
• Melao e 3 feela ea Lijo eo U Lokelang ho e Tseba
• Ithute hore na Lik'halori Tse Ngata Lijo Tseo U li Ratang Haholo
• Lijo tse Molemohali ho li Ja ...
• Tlhahlobo bakeng sa

U leka ho ja ka nepo, empa palo ea sekaleng e lula e nyoloha. E utloahala e tloaelehile? Ho ea ka phuputso e entsoeng ke International Food Information Council Foundation, Maamerika a ja haholo ho feta kamoo a lokelang. Ho batho ba 1 000 ba ileng ba botsoa — hoo e ka bang halofo ea bona e le basali — karolo ea 43 lekholong e ne e sa tsebe le karabo ea lipotso tse reng: “Ke ja lik'hilojule tse kae?” kapa "Ke lokela ho ja li-calories tse kae?"

Barbara J. Rolls, Ph.D., moprofesa oa phepo e nepahetseng Univesithing ea Pennsylvania State e bile e le sengoli sa buka, o re: Morero oa ho ja oa Volumetrics. (Bona: The Volumetrics Diet Plan ke Eng Hona e Sebetsa Joang?) Batho ba bangata ha ba ele hloko likarolo tse phahameng ka ho fetisisa lireschorenteng, ebe ba sala ba ipotsa. 'Ke ja lik'hilojule tse kae?'

Litaba tse monate ke hore lijo tsa hau ha li hloke phetoho e felletseng. Sebakeng sa ho bala lijo, tseba feela hore na o hloka ho ja li-calories tse kae ka letsatsi. (E amanang: Ho Molemo ke Ho Lahleheloa ke Boima ba 'Mele: Lijo Kapa Boikoetliso?)

Bala ho bala bakeng sa tharollo ea bohlokoahali tsa bolulo le karabo e hlakileng ho Ke ja li-calories tse kae?

U hloka li-calories tse kae?

1. Bala sekhahla sa metaboli ea hau ea mantlha (BMR), matla ao 'mele oa hau o a chesang ho etsa mesebetsi ea mantlha e kang ho phefumoloha le ho potoloha mali.

• Haeba u ka tlase ho lilemo tse 30: (0.0621 x boima ba hau / 2.2 + 2.0357) x 240 = BMR
• Haeba u ka holimo ho lilemo tse 30: (0.0342 x boima ba hao/2.2 + 3.5377) x 240 = BMR

2. Hlalosa boemo ba mosebetsi oa hau.

• Ke ka seoelo u ikoetlisang: 1.3
• U ikoetlisa letsatsi le leng le le leng, empa hangata ho bobebe, joalo ka ho tsamaea kapa ho bapala kolofo: 1.5
• U etsa boikoetliso bo matla haholo joalo ka ho bilika, ho bapala tenese le ho thellelisa metsing hoo e ka bang letsatsi le leng le le leng: 1.7

3. Eketsa boemo ba ts'ebetso ea hau ka BMR ea hau. Kakaretso ke tlhoko ea hau ea letsatsi le letsatsi ea khalori. Ho boloka boima ba 'mele oa hau, khomarela haufi kamoo u ka khonang palo eo.

Lintlha tse 4 tsa Botho tse Amang Litlhoko tsa Hau tsa Kalori

Ho etsa qeto ea hore "ke li-calorie tse kae tseo ke li jang?" 'me ho leka-lekanya seo le hore na u ntse u chesa hakae ka boikoetliso ke bonono ho feta saense ha u le mothating oa ho lahleheloa ke li-LB. Ho na le mefuta e mengata e ka amang lik'halori ho vs. calories out equation, ho kenyeletsa:

1. Mofuta oa boikoetliso boo u bo etsang. Boikoetliso le boikoetliso ba nakoana bo tla chesa lik'hilojule tse ngata ka mor'a hore u khaotse ho ikoetlisa ha u bapisoa le koetliso ea aerobic ea setso. (E amanang le: Ho sesa ho chesa likhalori tse kae?)
2. Mofuta oa lijo tseo u li jang. Lijo tse nang le liprotheine tse ngata li chesa lik'hilojule tse ngata, kaha protheine e hloka boiteko bo matla hore 'mele oa hao o silehe le ho senya.
3. U lokela ho theola boima ba 'mele bo bokae. Bakeng sa bonolo, o sebelisa boima ba 'mele oa hau ho bala BMR ea hau ho fapana le boima ba' mele oa hau o bobebe (e leng boima ba 'mele oa hau ho tlosa mafura a' mele oa hau). Ka lebaka la monahano ona, haeba u hloka ho theola liponto tse 25 kapa ho feta ho fihlela boima ba sepheo sa hau, litlhoko tsa hau tsa `` caloric '' kaofela, tseo re li balileng kaholimo, mohlomong li phahame haholo. Lebaka ke hore re phekotse litlhoko tsa likhalori tsa mafura a 'mele ka mokhoa o ts'oanang le lisele tse bobebe (mesifa, masapo le litho), empa ha e le hantle, mafura a' mele oa hau a na le tlhoko e tlase haholo ea caloric (haufi le zero). Ithute ho tloaela boemo bona bo ka tlase.
4. Metabolism ea hau ka bomong. Tekanyo efe kapa efe e hakanyang khalori ea hau e hloka feela hore: tekanyetso. Tsena kaofela li ipapisitse le meeli, 'me joalo ka ha mama a boletse, ha o oa lekana. Se ke oa nka linomoro tseo u li hlahisang kamora ho bala sengoloa sena e le evangeli, empa li sebelise e le qalo ea ho tseba Ke ja lik'hilojule tse kae-hona na ke lokela ho ja? li leke, 'me u ikamahanya le tsona ho tloha moo. (E amanang: Litsela tse 8 tsa ho Ntlafatsa Metabolism ea Hau)

Habohlokoa ka ho fetisisa, hopola hore sekala ha se ntho e ngoe le e ngoe. E 'ngoe ea litsela tse molemohali tsa ho etsa hore phetoho ea bophelo bo botle e tšoarelle ke ho ananela tlhōlo e sa lekanyetsoang hape. Na litloaelo tsa hau tse ncha tse phetseng hantle li u fa matla a eketsehileng kapa tšilo ea lijo hantle? A na u robetse hantle ho feta? Na liaparo tsa hau li lekana hantle 'me na u ikutloa u itšepa haholoanyane? Melemo ena e tla u susumelletsa hore u tsoele pele ho ja hantle le ho lula u le mafolofolo nako e telele, ho bolelang hore u ke ke ua theola boima ba 'mele feela, empa hape u tla bo qoba.

Melao e 3 feela ea Lijo eo U Lokelang ho e Tseba

1. Eja Haholo...

• Litholoana le meroho: Ka tlhaho lihlahisoa li na le lik'hilojule tse tlase 'me li na le metsi a mangata le fiber, kahoo lia u tlatsa.
• Lebese le nang le mafura a tlase: Patlisiso e bonts'a hore calcium e lebeseng le tlotsitsoeng, chisi le yogurt e ka thusa 'mele oa hau ho chesa mafura.
• Lithollo tse felletseng: Li na le fiber e ngata ebile li tletse ho feta lijo-thollo tse hloekisitsoeng. Leka bohobe ba oatmeal kapa bo nang le lijo-thollo tse nang le bonyane ligrama tse peli tsa selae.
• Protheine e boima: E siloa butle, ka hona e lula mpeng nako e telele. Likhetho tse ntle: nama ea nama ea kolobe, halibut e halikiloeng ea Pacific, khoho e se nang letlalo le sefuba sa letsoai.
• Li-salads le sopho e entsoeng ka moro: Qala lijo tsa hau ka lijo tse ngata haholo, tse nang le lik'halori tse tlaase joaloka sopho ea meroho 'me u tla ja hanyenyane ka kakaretso. (Psst ... li-hacks tsena tse hlano tsa recipe li tla fetola tsela eo u etsang sopho!)
• Linaoa le linaoa: Lahlela linaoa tse ntšo kapa lierekisi ka salate ea hau nakong ea lijo tsa motšehare. Ba ithorisa ka motsoako o ikhethang oa fiber ho u tlatsa le protheine ho u boloka u khotsofetse.

2. Ja hanyane...

• Lijo-thollo tse tsoekere le yoghurt: Sekotlolo se tloaelehileng sa li-ounise tse 6 se nang le litholoana katlase se pakela likhaba tse fetang tse peli tsa tsoekere — tse fetang likhalori tse 100.
• Li-carb tse tšoeu tse kang bohobe, pasta le raese: Li na le likhalori tse se nang letho le faeba e nyane.
• "Lijo tsa maiketsetso" joalo ka mahobe a raese: Li haelloa ke tatso hoo o qetellang o li ja haholo hobane ha o utloe o khotsofetse. (E amanang le: Lijo tse 6 tse entsoeng ka li-Ultra tseo mohlomong u nang le tsona ka tlung ea hau hajoale)
• Lijo tse bobebe tse letsoai kapa tse halikiloeng: Hase feela hore li imetsoe ka mafura a mangata a koaletsoeng ke pelo, lijo tsena li boetse li mema monya o se nang kelello.

3. Ja Haholo Haholo Haholo...

• Lino tse tsoekere tse kang soda le tee ea leqhoa: Ho noa lekotikoti le le leng feela la soda ka letsatsi ho lekana lik’hilojule tse ka bang 150 — le liponto tse 15 tse eketsehileng ka selemo. (Leka seno sena se phetseng hantle sa carbonate ho senya tloaelo ea hau ea soda.)
• Li-bagels, li-muffin, likuku le likuku: Karolelano ea li-bagel tsa deli e kholo hoo e ka bang likarolo tse 'ne tsa bohobe.
• Li-condiments tse nang le lik'halori: Butter le mayo li na le lik'hilojule tse fetang 100 ka khaba. Fetolela ho mayo e khanyang (kapa sebelisa mosetareta ho e-na le hoo) 'me u sebelise li-spreads tsena ka mokhoa o fokolang.

Ithute hore na Lik'halori Tse Ngata Lijo Tseo U li Ratang Haholo

Lik'hilojule tse 100:

• 18 matokomane a halikiloeng
• 4 Likako Tsa Hershey
• 6-ounce khalase lero la lamunu
• 18 Rold Gold Tiny Twists pretzels
• Likopi tse 3 tsa popcorn tse nang le moea
• 1 ounce ea chisi ea khoele

Lik'hilojule tse 250:

• Litapole tse halikiloeng tse 6-ounce tse nang le likhaba tse 3 tsa tranelate e bolila le khaba e le 'ngoe ea chives
• 1 McDonald's fries tse nyane tsa French (More: The Oralthiest Fast Food Breakfast Orders)
• 1 senoelo sa Cheerios le kopi e le 'ngoe ea fragole e tšetsoeng ka li-ounces tse 8 tsa skim kapa lebese la soya le sa tsoekere
• 1/2 senoelo sa hummus le lihoete tse 12 tsa bana
• Selae se le seng sa Pizza Hut e bohareng e akhotsoang ka letsoho
• 1 senoelo sa peach sorbet ea Haagen-Dazs

Lik'hilojule tse 400

• 1 Taco Bell Beef Chalupa E Phahameng
• 1 ho sebeletsa (li-ounces tse 9) macaroni ea Amy le chisi
• 1 Wendy's Cesare Chicken Salad e nang le croutons le Cesare e apereng
• 1 Subway 6-inch turkey breast sandwich ka moqolo oa koro le turkey, chisi ea Switzerland, lettuce, langa le le lej, onion le 1 tablespoon light mayonnaise
• Li-pancake tse 3 tse nang le likhaba tse 2 tsa maple sirapo le 1/2 senoelo sa li-blueberries tse ncha (Joaloka li-pancake? Ebe u leka risepe ena e nang le protheine!)
• 1 Starbucks Grande Mocha Frappuccino (ha ho na tranelate e shapuoa)
• 1 senoelo sa spaghetti se nang le 1/2 senoelo sa marinara sauce
• Cheeseecake ea 4-ounce e nang le likhaba tse 3 tse shapuoa ka tranelate

Lijo tse Molemohali ho li Ja ...

... ha u lapile

Lijo tsena tse nang le fiber li khotsofatsa ebile lia u tlatsa:

• Tabouli (5g fiber, lik'hilojule tse 160 ka 1/2 senoelo)
• Broccoli (5.1g fiber, lik'hilojule tse 55 ho kopi e le 'ngoe, e phehiloeng)
• Raspberries (8g fiber, lik'hilojule tse 64 ka senoelo)
• Artichokes (6.5g fiber, lik'hilojule tse 60 ka artichoke)

... ho folisa carb, mafura le litakatso tse monate

• Cake ea lijo tsa mangeloi (mafura a 0.15g, lik'halori tse 128 selae ka seng) le mango o sa tsoa keloa
• Couscous (mafura a 0.25g, lik'hilojule tse 176 ka kopi, e phehiloe)
• Li-burger tsa Veggie (mafura a 3.5g, likhalori tse 90 ho isa ho tse 100 ka Boca kapa Gardenburger)
• Litapole tse halikiloeng tse halikiloeng (mafura a 0.15g, lik'hilojule tse 103)

... pele ho lijo tsa mantsiboea

Qala ka tsena, 'me u tla ja hanyenyane — empa u ikutloe u khotše:

• Fragole (lik'hilojule tse 46 ka kopi)
• Gazpacho (lik'hilojule tse 46 ka senoelo)
• Letsoai la spinach ea bana le linoelo tse 2 tsa spinach ea masea le likhaba tse 2 tse apereng leseli (likhalori tse 36)
• Lihoete tse 5 ho isa ho tse 10 tse nang le likhaba tse 2 tsa Greek yogurt ranch dip (lik'hilojule tse 109)

Mehloli:

• Keith-Thomas Ayoob, RD, motlatsi oa moprofesa oa phepo e nepahetseng Albert Einstein College of Medicine e New York le mongoli oa Lijo tsa Malome Sam
• Joanne L. Slavin, Ph.D., moprofesa oa phepo e nepahetseng Univesithing ea Minnesota e Minneapolis
• Lisa R. Young, Ph.D., R.D., sengoli sa Morekisi oa Likarolo

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