Litsela tse 5 Ho Thibela Likhalori Ho ka ba Kotsi

Litaba

• Litlhoko tsa hau tsa khalori, li hlalositsoe
• 1. E ka theola metabolism ea hau
• 2. E ka baka mokhathala le khaello ea phepo
• 3. E Ka Fokotsa Monono
• 4. E Ka Fokotsa Masapo A Hau
• 5. E kanna ea theola boits'ireletso ba hau ba mmele
• Mokhoa oa ho ja palo e nepahetseng ea likhalori
• Ntlha ea Bohlokoa

Batho ba lekang ho theola boima ba 'mele hangata ba thibela palo ea likhalori tseo ba li jang.

Leha ho le joalo, ho thibela lik'hilojule haholo ho ka lebisa mathateng a fapaneng a bophelo bo botle, ho kenyeletsoa ho fokotsa tsoalo le masapo a fokolang.

Sengoliloeng sena se hlalosa litlamorao tse 5 tse ka bang kotsi tsa thibelo ea likhalori hape se u thusa ho bona khaello ea khalori e u loketseng.

Litlhoko tsa hau tsa khalori, li hlalositsoe

Khalori e hlalosoa e le matla a mocheso a hlokahalang ho nyolla mocheso oa grama e le 'ngoe ea metsi ka 1 ° C (1.8 ° F).

Leha ho le joalo, u na le monyetla oa ho nahana ka likhalori e le yuniti ea tekanyo ea matla ao 'mele oa hau o o fumanang lijong le lino tse o li jang.

'Mele oa hau o hloka likhalori ho sebetsa le ho li sebelisa ho boloka lits'ebetso tse tharo tsa mantlha ():

1. Sekhahla sa metabolic ea motheo (BMR): Sena se bolela palo ea likhalori tse hlokahalang ho koahela mesebetsi ea hau ea mantlha, ho kenyeletsoa ts'ebetso e nepahetseng ea boko ba hau, liphio, pelo, matšoafo le sistimi ea methapo.
2. Ts'oaetso: 'Mele oa hau o sebelisa likhalori tse' maloa ho sila le ho sila lijo tseo u li jang. Sena se boetse se tsejoa e le phello ea thermic ea lijo (TEF).
3. Mosebetsi oa 'mele: Sena se bolela palo ea likhalori tse hlokahalang ho etsa mesebetsi ea hau ea letsatsi le letsatsi le ho ikoetlisa.

Ka kakaretso, ho ja lik'halori tse ngata ho feta tseo 'mele oa hau o li hlokang ho tla etsa hore o be boima, haholoholo e le mafura a' mele. Ho ja lik'hilojule tse fokolang ho feta 'mele oa hau ho hloka hore u theole boima ba' mele (,,).

Mohopolo ona oa tekano ea likhalori, o ts'ehetsoeng ke lipatlisiso tse matla tsa mahlale, ke ka hona batho ba batlang ho theola boima ba 'mele hangata ba lekang ho thibela khalori ea bona (5,,).

Leha ho le joalo, ho thibela likhalori tse ngata haholo ho ka senya bophelo ba hau ka litsela tse 5 tse latelang.

1. E ka theola metabolism ea hau

Ho ja khafetsa lik'hilojule tse fokolang ho feta tseo 'mele oa hau o li hlokang ho ka etsa hore metabolism ea hau e fokotsehe.

Liphuputso tse 'maloa li bonts'a hore lijo tse nang le likhalori tse tlase li ka fokotsa palo ea likhalori tse chesoang ke' mele ka 23% (,,).

Ho feta moo, metabolism ena e tlase e ka phehella nako e telele kamora hore lijo tse thibetsoeng ka likhalori li emisoe ().

Ebile, bafuputsi ba lumela hore metabolism ena e tlase e kanna ea hlalosa hore na hobaneng batho ba fetang 80% ba fumana boima ba 'mele hang ha ba tlohela lijo tsa bona tse thibetsoeng ke likhalori ().

E 'ngoe ea litsela tseo lijo tse thibetsoeng khalori li liehisang metabolism ea hau ke ka ho baka mesifa ea tahlehelo (,,).

Tahlehelo ena ea mesifa e ka etsahala haholo haeba phepo e thibetsoeng khalori e na le liprotheine tse tlase ebile e sa kopane le boikoetliso (,). Ho thibela phepo ea hau ea boima ba 'mele hore e se ame metabolism ea hau, etsa bonnete ba hore ha ho mohla u jang li-calories tse fokolang ho feta kamoo ho hlokahalang ho boloka BMR ea hau.

Ho eketsa lenane la hau la protheine le ho eketsa boikoetliso kemisong ea hau ea boikoetliso le hona ho ka thusa (,).

Ho thibela lik'halori tsa hau ka matla ho ka fokotsa metabolism ea hau mme ha etsa hore o lahleheloe ke boima ba mesifa. Sena se etsa hore ho be thata le ho feta ho boloka boima ba 'mele oa hau ka nako e telele.

2. E ka baka mokhathala le khaello ea phepo

Ho ja khafetsa lik'hilojule tse fokolang ho feta 'mele oa hau ho ka baka mokhathala mme ha u thatafalletsa ho fihlela litlhoko tsa hau tsa limatlafatsi tsa letsatsi le letsatsi.

Mohlala, lijo tse thibetsoeng khalori li kanna tsa se fane ka tšepe e lekaneng, folate kapa vithamine B12. Sena se ka lebisa ho phokolo ea mali le mokhathala o feteletseng (16, 17, 18).

Ntle le moo, palo ea li-carbs tseo u li jang e ka bapala karolo ea mokhathala.

Boithuto bo bong bo fana ka maikutlo a hore lijo tse thibetsoeng khalori tse nang le li-carbs tse tlase li ka baka maikutlo a mokhathala ho batho ba bang (19,,,).

Leha ho le joalo, lithuto tse ling li fumana hore lijo tse tlase tsa carb li fokotsa mokhathala. Ka hona, phello ena e ka itšetleha ka motho ka mong (, 24).

Lijo tse thibetsoeng khalori li ka fokotsa limatlafatsi tse ling hape, ho kenyelletsa:

• Liprotheine: Ho se je lijo tse lekaneng tse nang le protheine tse ngata joaloka nama, tlhapi, lebese, linaoa, lierekisi, lensisi, linate le lipeo ho ka baka mesifa, ho fokotsa moriri le lipekere tse robehileng.
• Khalsiamo: Ho se je lijo tse nang le khalsiamo tse lekaneng joalo ka lebese, meroho e makhasi, tofu ea khalsiamo le limela tse matlafalitsoeng ho ka fokotsa matla a masapo le ho eketsa menyetla ea ho robeha (26).
• Biotin le thiamine: Ho ja lijo-thollo tse fokolang haholo, linaoa, mahe, lebese, linate le lipeo ho ka fokotsa tšebeliso ea hau ea livithamini tsena tse peli tsa B, tse ka lebisang bofokoling ba mesifa, ho lahleheloa ke moriri le letlalo la letlalo (27, 28).
• Vithamine A: Ho se je lijo tse nang le vithamine A tse lekaneng joalo ka nama ea setho, tlhapi, lebese, meroho e makhasi kapa litholoana le meroho e 'mala oa lamunu ho ka fokolisa sesole sa hau sa' mele mme sa baka tšenyo e sa feleng ea mahlo (29).
• Magnesium: Ho ja lijo tse sa lekanang tsa lithollo tse nang le magnesium tse ngata, linate le meroho e makhasi ho ka baka mokhathala, migraine, mesifa ea mesifa le morethetho oa pelo o sa tloaelehang (30).

Ho thibela mokhathala le khaello ea limatlafatsi, qoba ho thibela likhalori tsa hau ho feta tekano mme o netefatse hore o ja lijo tse fapaneng tse felletseng tse sa sebetsoang.

Ho thibela lik'halori haholo ho ka lebisa mokhathala. Ho boloka thibelo ena ea likhalori nako e telele haholo ho ka baka khaello ea limatlafatsi.

3. E Ka Fokotsa Monono

Ho thibela likhalori haholo ho ka ama monono hampe. Sena ke 'nete haholo-holo ho basali, kaha bokhoni ba ho ntša metsi bo itšetlehile ka litekanyetso tsa lihomone.

Haholo-holo, keketseho ea litekanyetso tsa estrogen le luteinizing hormone (LH) lia hlokahala molemong oa hore ovulation e etsahale (,)

Ho khahlisang, lipatlisiso li bontšitse hore maemo a LH karolo e 'ngoe a ipapisitse le palo ea likhalori tse fumanehang lijong tsa mosali (,).

Ka hona, liphuputso li bonts'a hore tšebetso ea ho ikatisa e hatelloa ho basali ba jang likhalori tse tlase ho 22-42% ho feta tse hlokahalang ho boloka boima ba bona ().

Ho ja khalori e sa lekaneng ho ka fokotsa le maemo a estrogen, ao ho nahanoang hore a ka ba le litlamorao tse mpe bophelong ba masapo le ba pelo (,,).

Matšoao a phokotso ea kemolo a ka kenyelletsa linako tse sa tloaelehang tsa ho ilela khoeli kapa khaello ea tsona. Leha ho le joalo, litšitiso tse poteletseng tsa ho ilela khoeli li kanna tsa se be le matšoao, ka hona li ka hloka tlhahlobo e felletseng ea bongaka hore e fumanoe (,).

Bafuputsi ba lumela hore thibelo e matla ea likhalori le eona e ka ama tšebetso ea banna ea ho ikatisa, empa ke lithuto tse fokolang tse teng ka sehlooho ().

Ho thibela likhalori ka mokhoa o fetelletseng ho kanna ha fokotsa tsoalo, haholo ho basali. Ho hlokahala lithuto tse ling ho fumana litlamorao tsa thibelo ea likhalori ho banna.

4. E Ka Fokotsa Masapo A Hau

Ho ja lik'hilojule tse fokolang haholo ho ka fokolisa masapo a hao.

Ke hobane thibelo ea likhalori e ka fokotsa maemo a estrogen le testosterone. Maemo a tlase a lihormone tsena tse peli tsa ho ikatisa a nahanoa hore a fokotsa ho theoa ha masapo le ho eketsa ho senyeha ha masapo, ho felletseng ka masapo a fokolang (,,,).

Ntle le moo, thibelo ea likhalori - haholo ha e kopantsoe le boikoetliso ba 'mele - e ka eketsa maemo a khatello ea maikutlo. Sena se ka lebisa ho tahlehelo ea masapo ().

Ho lahleheloa ke masapo ho thata ka ho khetheha hobane hangata ho ke ke ha etsolloa 'me ho eketsa menyetla ea ho robeha (,).

Ho thibela likhalori ho ka senya maemo a lihormone, a ka bakang masapo a fokolang le kotsi e kholo ea ho robeha.

5. E kanna ea theola boits'ireletso ba hau ba mmele

Ho thibela lik'halori ho ka eketsa menyetla ea ho tšoaetsoa le ho kula.

Sena se sebetsa ho livaerase tse kang sefuba se tloaelehileng mme se bonahala e le 'nete haholo ha se kopantsoe le boikoetliso bo phahameng ba' mele (,).

Mohlala, phuputso e 'ngoe e ile ea bapisa baatlelete lithutong tse behang khatello e matla ho' meleng, joalo ka papali ea litebele, boikoetliso kapa ho qoela, ho ba lithutong tse sa shebang boima ba 'mele.

Bafuputsi ba tlalehile hore baatlelete lithutong tse hlokang ho ba bobebe ba ile ba etsa liteko tse ngata khafetsa tsa ho theola boima ba 'mele mme ba ne ba na le menyetla e ka bang habeli ea ho kula likhoeling tse tharo tse fetileng ().

Phuputsong e 'ngoe, baatlelete ba taekwondo ba neng ba itima lijo ho fokotsa boima ba' mele oa bona bekeng pele ho tlholisano ba bile le ts'oaetso ea ts'ireletso ea mmele le kotsi e eketsehileng ea tšoaetso ().

Litholoana tsa thibelo ea likhalori ho batho ba sa ikoetliseng ha li hlake hantle, 'me ho hlokahala lipatlisiso tse ngata pele ho ka etsoa liqeto tse matla (49).

Thibelo ea likhalori, haholo ha e kopantsoe le boikoetliso bo boima, e ka fokotsa boits'ireletso ba hau ba mmele.

Mokhoa oa ho ja palo e nepahetseng ea likhalori

Litlhoko tsa khalori li fapana ho ea ka batho hobane li ipapisitse le lintlha tse kang lilemo, bong, bophahamo, boima ba hona joale le boemo ba boikoetliso.

Ho tseba palo ea likhalori tse u loketseng ho tla fokotsa menyetla ea ho ba le litlamorao tse mpe tsa bophelo bo botle tse boletsoeng kaholimo.

Ho na le mekhoa e fapaneng ea ho hakanya litlhoko tsa hau tsa likhalori. Mokhoa o bonolo ka ho fetisisa o na le mehato e meraro e bonolo:

1. Etsa qeto ea BMR ea hau: Sebelisa kalkulaator ena ea inthanete ho hakanya bonyane palo ea lik'halori tseo 'mele oa hau o li hlokang ka letsatsi. Ikemiselitse hore le ka mohla u se ke ua ja lik'hilojule tse fokolang ho feta tsena.
2. Hlahloba litlhoko tsa hau tsa letsatsi le letsatsi: Sebelisa k'haravene ena ea inthanete ho hakanya palo ea likhalori tseo u li hlokang ho boloka boima ba 'mele oa hau bo le teng.
3. Etsa qeto ea litlhoko tsa hau tsa khalori bakeng sa tahlehelo ea boima ba 'mele: Haeba sepheo sa hau ke ho theola boima ba 'mele, ikemisetse ho ja khalori ea letsatsi le letsatsi e oelang lipakeng tsa chelete e hlokahalang ho boloka BMR ea hau le chelete e hlokahalang ho boloka boima ba' mele oa hau hona joale.

Ntle le moo, etsa bonnete ba hore u rekota seo u se jang koranteng ea lijo tsa inthanete joalo ka Cronometer, bonyane qalong ea ts'ebetso ea hau ea boima ba 'mele.

Ho lekola lijo tsa hau ho tla u thusa ho netefatsa hore u tsoelapele ho fihlella phepelo ea hau ea letsatsi le letsatsi e khothalletsoang ea limatlafatsi.

Sebelisa mokhoa o kaholimo ho hakanya khalori ea letsatsi le letsatsi e u loketseng, ntle le koranta ea lijo tsa inthanete ho netefatsa hore lijo tsa hau li koahela litlhoko tsa hau tsa limatlafatsi.

Ntlha ea Bohlokoa

Ha ho tluoa ho tahlehelo ea boima ba 'mele ea nako e telele, mamello ke senotlolo. Ho molemo ho qoba lijo tse u hlokang hore u thibele li-calories ka matla.

Ho e-na le hoo, khetha lijo tse tsepamisitsoeng 'meleng le ho u khothaletsa ho etsa liphetoho bophelong ba hau.