Libaesekele tsa Calorie 101: Tataiso ea Moqapi

Litaba

• Likoloi tsa li-calorie ke eng?
• Boholo ba "Lijo" tse Tloaelehileng lia Hloloa
• Liphetoho tsa Metabolic ho Lijo Tse Tloaelehileng
• Li-hormone tsa hau li sebetsa khahlano le uena
• Lipatlisiso tse tšehetsang libaesekele tsa kalori
• Mokhoa oa ho kenya tšebetsong libaesekele tsa kalori
• Mohlala Maano a libaesekele tsa libaesekele
• Kopanya libaesekele tsa kalori le ho ikoetlisa
• Nka Molaetsa oa Lapeng

Ho palama baesekele ka khalori ke mokhoa oa ho ja o ka u thusang ho khomarela lijo tsa hau le ho theola boima ba 'mele.

Ho e-na le ho ja likhalori tse ngata letsatsi le leng le le leng, tsela eo u jang ka eona ea fetoha.

Sengoliloeng sena se hlalosa tsohle tseo u hlokang ho li tseba ka libaesekele tse tsamaeang ka libaesekele.

Likoloi tsa li-calorie ke eng?

Baesekele ea libaesekele, eo hape e bitsoang khalori e feto-fetohang, ke setaele sa ho ja se u lumellang ho potoloha lipakeng tsa likhalori tse tlase le linako tse phahameng tsa khalori.

Ha ho na lithibelo tsa lijo kapa litataiso tse thata, palo ea likhalori feela tseo u ka li jang ka matsatsi kapa libeke tse itseng.

Ka lebaka lena, ha se "lijo" ka mokhoa o tloaelehileng, empa ke mokhoa oa ho hlophisa lijo tsa hau tsa beke le beke kapa tsa khoeli le khoeli.

Patlisiso e fana ka maikutlo a hore melemo ea libaesekele e kenyelletsa ho theola boima ba 'mele haholo, bokhoni bo ntlafetseng ba ho khomarela lijo, tlala e fokolang le phokotso ea liphetoho tse mpe tsa lihormone le metabolism tsa phepo e tloaelehileng ea tahlehelo ea boima ba' mele (,,).

Ho feta moo, libaesekele tsa libaesekele li ka etsoa leha ho le joalo li sebetsa hantle ho uena.

E 'ngoe ea lithuto tse ntlehali ho fihlela joale e sebelisitse potoloho ea matsatsi a 14. Barupeluoa ba entse matsatsi a 11 lijong tse nang le likhalori tse tlase tse lateloang ke matsatsi a 3 a ho ja likhalori tse ngata (tse bitsoang "refeed"). Liphuputso tse ling li shebile lijo tse telele tsa libeke tse 3-4 ka libeke tse 1 (,,).

Le ha ena e le mokhoa o mocha, ho ka etsahala hore litsomi li ne li e-na le mokhoa o tšoanang oa ho ja lilemong tse makholo tse fetileng. Lebaka ke hobane lijo li ne li sa fumanehe kamehla ka bongata bo lekanang letsatsi le letsatsi (4).

Ho na le linako tseo lijo li neng li haella empa hape le linako tse ling ha li ne li le ngata, ho latela nako ea selemo le katleho ea ho tsoma (4).

Libaesekele tse tsamaeang ka khalori ke mokhoa oa ho ja oo ho ona u tsamaisang khalori ea hau ho tloha letsatsi le letsatsi kapa beke le beke.

Boholo ba "Lijo" tse Tloaelehileng lia Hloloa

E le ho utloisisa hore na hobaneng libaesekele tsa libaesekele li le molemo hakana, o hloka ho utloisisa hore na hobaneng "lijo" tse tloaelehileng li hloleha boholo ba nako.

'Nete ke hore, sekhahla sa katleho ea ho theola boima ba' mele nako e telele se tlase haholo.

Tlhahlobo e le 'ngoe ea lithuto tsa tahlehelo ea boima ba' mele e fumane batho ba bangata ba boela ba fumana boima ba 'mele ba bona bo lahlehileng nakong ea likhoeli tse 12 ().

Kamora lilemo tse 5, batho ba bangata ba kanna ba khutlisoa hape kaofela boima boo ba bo lahlileng, ha ba ka bang 30% ba tla ba boima ho feta boima ba bona ba pele ().

Phuputso e 'ngoe e fumane hore hoo e ka bang karolo ea boraro ea li-dieters e boetse e fumane boima bohle ba bona bo lahlehileng selemo se le seng kamora ho ja, mme ke barupeluoa ba 28 feela ho ba 76 ba bolokang boima ba bona bo bocha ().

Hobane ho theola boima ba 'mele le ho bo boloka bo le boima haholo, mebuso le bafuputsi ba etellang pele ba botenya ba lekile ho lebisa tlhokomelo ho thibelo (,,).

Liphuputso tse ngata li totobatsa liphetoho tse amanang le ts'ebeliso ea methapo le lisosa tsa kelello tse bakang ho ja ho hloleha ka nako e telele (,,,,,,,,).

Liphuputso li bonts'a hore li-dieters tse ngata li fumana boima bo boholo boo li bo lahlehileng qalong, mme hangata bo qetella bo le boima ho feta pele.

Liphetoho tsa Metabolic ho Lijo Tse Tloaelehileng

Liphetoho tse bakoang ke ho ja li fana ka maikutlo a hore mmele oa hau oa e utloa e le boemo bo ka bang kotsi.

Lilemong tse makholo tse fetileng, nako e tlase ea likhalori e ka lekana le tlala kapa bokuli.

Ho phela, boko bo ne bo tla romela matšoao a fapaneng 'meleng ho boloka matla.

E etsa sena ka liphetoho tse ngata tsa baeloji, tseo ka kakaretso li tsejoang e le "liphetoho tsa ts'oaetso." Liphetoho tsena tse mpe li kenyelletsa:

• Fokotseha ho testosterone: Testosterone ke hormone ea bohlokoa bakeng sa banna le basali, empa e bohlokoa haholo ho banna. E ka theohela maemong a tlase ha ho jeoa (,).
• Fokotsa tšebeliso ea chelete ea matla a phomolo: Sena se metha metabolism ea hau kapa palo ea likhalori tseo u li chesang ha u phomotse. Ho fokotseha hona ho boetse ho tsejoa e le adaptive thermogenesis kapa "tlala ea tlala" (,,,,,,).
• Fokotsa hormone ea qoqotho: Hormone ena e bapala karolo ea bohlokoa ho metabolism. Maemo a eona a lula a theoha ha ho jeoa (,,).
• Fokotsa ho ikoetlisa: Mosebetsi oa 'mele, o lemohang le o sa tsebeng letho, o lula o theoha ha o ja mme e kanna ea ba sesosa sa bohlokoa sa botenya le boima ba' mele hape (,,).
• Eketsa cortisol: Hormone ena ea khatello ea maikutlo e ka baka mathata a mangata a bophelo bo botle mme ea bapala karolo ea ho fumana mafura ha maemo a lula a phahame (,,).
• Fokotseha ka leptin: Hormone ea bohlokoa ea tlala e lokelang ho joetsa boko ba hau hore o khotše mme o tlohele ho ja (,).
• Eketsa ghrelin: Hangata e bonoa e le se fapaneng le leptin, ghrelin e hlahisoa 'meleng' me e bontša boko ba hau hore u lapile (,,).

Liphetoho tsena ke hantle ka ho fapana ea seo u se hlokang bakeng sa ho fokotsa boima ba 'mele ka katleho, le nako e telele.

Le ha liphetoho tsena li kanna tsa etsahala ho isa bohōleng bo itseng ka libaesekele tsa libaesekele hape, lithuto li bontša hore phello e nyane haholo.

Lijo tse tloaelehileng tsa khalori e tlase li tla ama tlala, lihormone le metabolism hantle. Liphetoho tsena li etsa hore ho be thata haholo ho atleha ho boloka boima ba 'mele nakong e telele.

Li-hormone tsa hau li sebetsa khahlano le uena

'Mele oa hau o etsa sohle se matleng a bona ho fokotsa boima ba' mele, ho boloka matla esita le ho fumana boima ba 'mele kamora ho ja.

Liphetoho ho lihormone tse laolang boima ba 'mele li bapala karolo ea bohlokoa ho sena (,,,,).

Joalo ka sefahleho, leptin e fokotsa tlala, ha ghrelin ee eketsa (,,).

Thutong ea likhoeli tse 6 ea ho theola boima ba 'mele, litekanyetso tsa ghrelin li eketsehile ka 24%. Phuputso e 'ngoe e lekolang sehahi sa' mele e otileng haholo e fumane keketseho ea 40% ea li-ghrelin ho feta likhoeli tse 6 (,,).

Phuputsong e le 'ngoe, ha barupeluoa ba theola 21% ea boima ba' mele ea bona, litekanyetso tsa leptin li fokotsehile ka 70%. Phuputso e 'ngoe e fumane hore matsatsi a 3 a ho ja likhalori tse phahameng a ekelitse litekanyetso tsa leptin ka 28% le tšebeliso ea matla ka 7% (,).

Ona ke o mong oa melemo ea ho palama baesekele ea li-calorie, kaha linako tse nang le likhalori tse ngata li ka fokotsa ghrelin le ho eketsa leptin.

Mohlala, phuputso e 'ngoe e fumane libeke tsa 2 tsa ho sebelisa likhalori tse 29-45% ho feta li theotse maemo a ghrelin ka 18% ().

Phuputso e 'ngoe e ile ea bapisa likhoeli tse 3 lijong tse nang le likhalori tse ngata ho isa ho likhoeli tse 3 ka phepo e tlase ea likhalori. Joalokaha ho ne ho lebelletsoe, ho bile le keketseho ea 20% ea ghrelin bakeng sa sehlopha sa ho ja ha se bapisoa le phokotso ea 17% bakeng sa sehlopha sa likhalori tse phahameng ().

Ho ja lijo ho baka keketseho ea lihormone tsa tlala ea tlala, le phokotso ea botlalo ba hormone leptin. Ho palama baesekele ea lik'halori ho ka thusa ka ho fokotsa liphetoho tse mpe tsa lihormone.

Lipatlisiso tse tšehetsang libaesekele tsa kalori

Ha o khaola lik'hilojule, lithuto tse 'maloa li fumane ho fokotseha ho hoholo palong ea likhalori tseo u li chesang ka letsatsi.

Joalokaha ho bontšitsoe kerafong e ka tlase, thuto ena ea libeke tse 8 e fumane hoo e batlang e le phokotso ea likhalori tse 250 tsa likhalori tse chesitsoeng phomolong ().

Phuputso e 'ngoe e fumane hore lijo tse nang le likhalori tse tlase tsa libeke tse 3 li fokotse metabolism ka likhalori tse fetang 100. Leha ho le joalo, bankakarolo ba fetohetse lijong tse nang le likhalori tse phahameng bekeng ea 4, mme metabolism ea bona e eketsehile ho feta maemo a holimo a ho qala ().

Liphuputso tse ling li fumane phokotso e matla ea lik'hilojule tse 500 ka letsatsi ha u ja. Sena ke sa bohlokoa bakeng sa tlhokomelo ea boima ba 'mele, kaha o tla tlameha ho fokotsa ho ja ha hau ka 20-25% ka letsatsi ho boloka boima ba hau bo bocha (,).

Mabapi le testosterone, mokhoa o le mong oa ho ja oa libeke tse 8 le boikoetliso bo bile le phello e mpe haholo, e fokotsa maemo ka 60% ().

Kamora ho ja ha libeke tse 8, barupeluoa ba ile ba beoa lijong tse nang le likhalori tse phahameng tsa beke e le 'ngoe, tse atlehileng ho phahamisa maemo a testosterone ho khutlela maemong a tloaelehileng ().

Kamora nako, boithuto bo nepahetseng ka ho fetesisa bo sebelisitse lijo tsa matsatsi a 11 tse lateloang ke matsatsi a 3 a khalori e phahameng ebe e e bapisa le phepo e tloaelehileng e nang le thibelo e tsoelang pele ea khalori ().

Leha ba lumelletsoe ho ja eng kapa eng eo ba e ratang ka matsatsi a 3 ka nako e 'ngoe le e' ngoe ea libeke tse 2, barupeluoa ba ile ba theola boima ba 'mele hape ba fokotsa phokotso ea sekhahla sa metabolic ().

Lipatlisiso li bonts'a matsatsi a khalori a phahameng nako le nako a ka eketsa metabolism le lihormone tsa hau mme a u thusa ho theola boima ba 'mele ka katleho ho feta lijo tse tloaelehileng.

Mokhoa oa ho kenya tšebetsong libaesekele tsa kalori

Ha ho na melao e hlakileng ea ho kenya tšebetsong libaesekele tsa libaesekele kapa linako tse phahameng tsa likhalori.

Khomarela mokhoa oa ho ja o sebetsang mme o oa o rata, ebe o etsa linako tsena tsa likhalori tse phahameng khafetsa.

U kanna ua batla ho qala nako e phahameng ea likhalori kamora libeke tse 1-4, ha u bona liphetoho mmeleng.

Tsena li ka kenyelletsa ho fokotseha ha matla, ho ikoetlisa, ho robala, ho khanna ka thobalano kapa sehlaba se lahlehileng.

Lijo li tloaetse ho tsamaea hantle bekeng ea pele kapa tse peli, empa joale o ba le lerotholi le totobetseng la matla, ts'ebetso le boleng ba bophelo.

Sena ke ha o kanna oa batla ho eketsa nako e phahameng ea likhalori. Ho molemo ho mamela 'mele oa hau le ho o fa matsatsi a' maloa ho fola le ho tšela mafura pele ho sebaka se latelang sa mini-diet.

Batho ba bang ba natefeloa ke ho ba le matsatsi ana a likhalori tse phahameng beke le beke. Mohlala, matsatsi a 5 a khalori e tlase le matsatsi a 2 a khalori e phahameng.

Ba bang ba rata ho tloaela mokhoa o behiloeng le ho ja lijo libeke tse 2-4 tse thata pele ba kenya nako e telele ho feta matsatsi a 5-7 a likhalori tse phahameng.

Latela kapa khetha lijo tseo u ka natefeloang ke tsona 'me u khomarele, ebe u eketsa feela likhalori tse phahameng haholo libekeng tse ling le tse ling tse 1-4, ho ipapisitsoe le maikutlo le litholoana tsa' mele oa hau.

Mohlala Maano a libaesekele tsa libaesekele

Ha ho na potoloho e le 'ngoe eo u tlamehang ho khomarela.

Joalokaha u bona ho tsoa lipatlisisong, batho ba bang ba ja libeke tse 3 ebe ba na le nako e phahameng ea beke e le 'ngoe ea beke. Ba bang ba sebelisa lipotoloho tse nyane, joalo ka matsatsi a 11 ho ea pele le matsatsi a 3 a phomolo.

Ntle le moo, batho ba bang ba kenya tšebetsong litšila ha ho hlokahala, ha ba bang ba boloka kemiso kapa potoloho e behiloeng.

Mona ke melaoana e 'maloa ea libaesekele eo u ka e nahanang:

• Potoloho ea beke: Matsatsi a 5 ka lijo tse nang le likhalori tse tlase, ebe matsatsi a 2 a khalori e phahameng e fepa.
• Mini potoloho: Matsatsi a 11 lijong tse nang le likhalori tse tlase tse lateloang ke matsatsi a 3 a khalori e phahameng ea matsatsi.
• 3 ho, 1 theoha: Lijo tse libeke tse 3 tse nang le likhalori tse tlase tse lateloang ke matsatsi a 5-7 a khalori e phahameng.
• Potoloho ea khoeli le khoeli: Libeke tse 4-5 lijong tse tlaase tse nang le lik'halori tse ngata tse lateloang ke matsatsi a 10-14 a phahameng a khalori e phahameng.

Matsatsing a li-calorie tse fokolang, fokotsa ho noa ha hau ka likhalori tse 500-1000. Bakeng sa matsatsi a nang le likhalori tse phahameng, ja li-calories tse 1 000 ho feta boemo ba hau ba tlhokomelo bo baliloeng.

Leka mokhoa o mong le o mong 'me u bone hore na ke eng eu loketseng. Haeba u sa bale likhalori, eketsa feela boholo ba karolo ea hau kapa li-macro ka karolo e le 'ngoe ho tse tharo ea li-refe.

U ka leka mekhoa e 'maloa, ho kenyelletsa le lijo tse khutšoane tsa matsatsi a 5 tse nang le mefuta e 2 ea matsatsi kapa ho feta lijo tsa beke tse 3-5 tse nang le mafura a beke e 1-2.

Kopanya libaesekele tsa kalori le ho ikoetlisa

Kaha boikoetliso bo bapala karolo ea bohlokoa ho bophelo bo botle le ho theola boima ba 'mele, hoa utloahala ho lekanyetsa likhalori tsa hau boemong ba hau ba tšebetso (,).

Litlhoko tse fapaneng tsa boikoetliso li ka fetola litlhoko tsa hau tsa likhalori tsa letsatsi leo haholo.

Ka hona, hoa utloahala ho kopanya nako ea hau ea ho ikoetlisa e telele ka ho fetesisa le e matla haholo le matsatsi a phahameng a likhalori. Ka lehlakoreng le leng, boloka linako tsa boikoetliso bo bobebe kapa matsatsi a phomolo bakeng sa matsatsi a hau a likhalori tse tlase.

Ha nako e ntse e feta, sena se ka u lumella ho lahleheloa ke mafura empa leha ho le joalo ho eketsa ts'ebetso ha e le bohlokoa haholo.

Leha ho le joalo, u se ke ua etsa hore kemiso ea hau e be thata haholo. Haeba u ikoetlisa feela bakeng sa bophelo bo botle le ho theola boima ba 'mele, u ka e boloka e le bonolo' me u latela mehlala e boletsoeng kaholimo.

Theha matsatsi a hau a lik'halori tse ngata 'me u theole haufi le lithupelo tse matla kapa linako tsa koetliso, empa hlophisa linako tsa hau tsa likhalori tse tlase ho ea koetlisong e seng tlase haholo.

Nka Molaetsa oa Lapeng

Ho palama baesekele ka khalori kapa ho sututsa ke mokhoa o mocha o ka ntlafatsang katleho ea phepo.

E bonahala e bapala karolo ea bohlokoa ho sirelletseng metabolism le lihormone tsa hau, tse atisang ho theoha nakong ea lijo tse tloaelehileng tsa khalori.

Empa leha e na le melemo, ha se mokhoa oa boloi oa ho theola boima ba 'mele.

O ntse o hloka ho tsepamisa maikutlo linthong tsa mantlha, joalo ka ho fihlela khaello ea khalori ea nako e telele, ho ja bophelo bo botle, ho ikoetlisa le ho fumana protheine e lekaneng.

Hang ha tsena li se li le teng, libaesekele tse tsamaeang ka khalori ka sebele li ka thusa ho ntlafatsa katleho ea nako e telele.