10 mau mea āu e ʻike ʻole ai e pili ana i nā Calories

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Loaʻa i nā calorie kahi rap maikaʻi ʻole. Hoʻopiʻi mākou iā lākou no nā mea āpau - mai ka lawehala ʻana iā mākou e pili ana i ka leʻaleʻa ʻana i ka lā wela fudge me nā nati keu e like me ke ʻano o kā mākou jeans (a ʻaʻole kūpono, e like me ka hihia.

Eia nō naʻe, ua like ka hoʻowalewale ʻana i nā kalorimo me he oxygen ʻino waha lā: ʻAʻole hiki ke ola lōʻihi me ka ʻole o kekahi. "Mālama nā Calories i ke kino. Pono mākou iā lākou, e like me kā mākou e leʻaleʻa ai i nā meaʻai e hoʻolako ai iā lākou," wahi a John Foreyt, Ph.D., ka luna o ka Nutrition Research Center ma Baylor College of Medicine ma Houston a he loea no ka mālama kaumaha. . "ʻAʻohe mea maikaʻi ʻole a hoʻokalakupua paha e pili ana i nā calorie, ʻo ia wale nō ka iho ʻana o ke kaumaha o ke kino i kahi hoʻohālikelike maʻalahi o nā calorie i (mai ka meaʻai) a me nā calories i waho (ma ke ʻano he hana kino)."

Eia ka wīwī maoli - nā pane mai ka poʻe loea i ka 10 o nā nīnau e nīnau pinepine ʻia e pili ana i nā calori, a me nā mea āu e ʻike pono ai e lilo ka kaumaha.

1. He aha ka calorie?

"E like me ka hapahā ke ana o ka leo a me ka ʻīniha ke ana o ka lōʻihi, ʻo ka calorie kahi ana a i ʻole ʻāpana o ka ikehu," wehewehe ʻo Kelly Brownell, Ph.D., ka mea noiʻi meaʻai meaʻai, he kaukaʻi noʻonoʻo ma Yale University ma New Haven, Conn., A me ka mea kākau o ʻO ka papahana LEARN no ka hoʻokele paona (American Health Publishing Co., 2004). "ʻO ka helu o nā calorie i nā meaʻai āu e ʻai ai kahi ana o ka nui o nā ikehu i hāʻawi ʻia i ka meaʻai." Hoʻohana ʻia kēlā mau anakuhi ikehu e ke kino e hoʻoulu i ka hoʻoikaika kino a me nā kaʻina hana metabolic āpau, mai ka mālama ʻana i kou puʻuwai puʻuwai a me ka ulu ʻana o ka lauoho i ka hoʻōla ʻana i kahi kuli ʻeha a me ke kūkulu ʻana i nā mākala.

ʻEhā wale nō ʻāpana o ka lako o nā meaʻai: nā protein a me nā mea ʻaihue (4 calories per gram), wai ʻona (7 calories per gram) and fat (9 calories per gram). ʻAʻole hoʻolako nā wikamina, nā minelala, nā phytochemicals, ka fiber a me ka wai i nā calorie.

2. Pehea wau e helu ai i ka nui o nā calorie e pono iaʻu ke ʻoki i ke kaumaha?

ʻO ka mea mua, pono ʻoe e ʻike i ka nui o nā calories āu e ʻai nei. Hiki iā ʻoe ke noʻonoʻo i ka mālama ʻana i kahi puke pai meaʻai: ka nānā ʻana i nā calorie no nā mea āpau āu e ʻai ai i loko o kahi wā e pili ana i ʻelua mau lā pule a hoʻokahi lā hopena pule (ʻoiai e ʻai ʻokoʻa ka poʻe i nā hopena pule). E helu i ka helu calorie no kēlā me kēia mea ʻai (e nānā i ka nīnau 3), a laila e helu i ka nui o nā calorie a hoʻokaʻawale i ka helu o nā lā āu i nānā ai i kāu lawe e ʻike i kāu awelika o kēlā me kēia lā.

A i ʻole hiki iā ʻoe ke koho maʻalahi i kāu lawe ʻana i ka calory ma ka hoʻohana ʻana i kēia ʻano: Inā he 30 mau makahiki a i ʻole ma lalo, e hoʻonui i kou kaupaona ma 6.7 a hoʻohui i 487; pono nā wahine i 31-60 e hoʻonui i ko lākou kaupaona e 4 a hoʻohui i 829. A laila, e hoʻonui i ka huina me 1.3 inā ʻoe noho kau (mai hana iki), 1.5 inā ʻeleu iki ʻoe (hana ʻekolu a ʻehā manawa o ka pule no hoʻokahi hola), 1.6 inā ʻoe e hana maʻalahi (e hana ʻehā a ʻelima mau manawa o ka pule no hoʻokahi hola) a i ʻole 1.9 inā ʻeleu loa ʻoe (e hana kokoke i kēlā me kēia lā no hoʻokahi hola).

I ka manawa āu e ʻike ai e pili ana i ka nui o nā calories āu e ʻai ai i kēlā me kēia lā, e hoʻāʻo i ka hoʻolālā 100/100 a Foreyt: "No ka lilo ʻana o ʻelua mau paona i ka mahina, ʻokiʻoki i nā calorie he 100 mai kāu papaʻai o kēlā me kēia lā a hoʻonui i nā 100 calories i ka hoʻoikaika kino. Maʻalahi loa kēia e like me ka hoʻopau ʻana i ka pā o ka waiūpaʻa ma kahi ʻāpana o ka toast a hele wāwae i 20 mau minuke i kēlā me kēia lā, "kākau ʻo ia.

3. Pehea wau e ʻike ai i nā mea kanu i loko o nā huaʻai, nā mea kanu a me nā meaʻai ʻē aʻe me ka ʻole o kahi lepiliʻai?

Aia he nui o nā puke helu-helu kalori ma ka mākeke. E nānā iā Corinne Netzer ʻO ka Buke piha o nā helu meaʻai, 6th Edition (Dell Publishing, 2003). Hiki iā ʻoe ke loaʻa ka ʻike like me ka manuahi ma ka Pūnaewele. ʻO kekahi o kā mākou pūnaewele punahele ʻo ka US Department of Agriculture ka waihona meaʻai punaewele ma www.nal.usda.gov/fnic/foodcomp/search/.

E hoʻohana pono i kēia mau pono hana e mālama pono ai, a i loko o kekahi mau pule, hiki iā ʻoe ke ana i ka nui o nā calorie i nā ʻāpana āu e ʻai ai. A laila he mea ʻoki wale ia i kēlā mau ʻāpana e lilo kaupaona.

4. He aha ka haʻahaʻa, akā palekana naʻe, pae kalori i hiki iaʻu ke hāʻule i ka wā e hoʻāʻo nei e lilo i ka paona?

"ʻAʻole pono nā wāhine eʻai i lalo o 1,200 calories i ka lā," i'ōlelo aiʻo Brownell. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ma lalo o 1,000 calories i ka lā (i kapa ʻia ʻo ka meaʻai haʻahaʻa haʻahaʻa loa a i ʻole VLCD) e hoʻonui i kou pilikia no ka gallstones a me nā pilikia puʻuwai a pono e hahai ʻia e ka poʻe paʻa wale ma lalo o ka nānā ʻana o ke kauka. ʻOiai hiki iā ʻoe ke hāʻule i 1,200 mau calorie i kēlā lā i kēia lā a ola, ʻo ka hana ʻana pēlā ʻaʻole ia he manaʻo noʻonoʻo. ʻO ka hele ʻana no kahi ʻai kalorone kau palena ʻole e hua mai i nā hopena wikiwiki, akā hiki nō ke haʻalele iā ʻoe i ka papa inoa ʻole a hiki ʻole ke hoʻoikaika kino (kī i ka mālama ʻana i nā paona), a e alakaʻi ʻia ai i ka nalo ʻana o nā mākala a me ka lohi o kāu metabolism. ʻOiai inā e makaʻala ʻoe i ka mea āu e ʻai ai, hiki i ka ʻai ʻana o 1,200 calories i kēlā me kēia lā ke hoʻololi iā ʻoe i nā meaʻai nui e like me ka calcium a me ka folate.

ʻO kāu koho maikaʻi loa no ka kūleʻa: kahi kalena kalena waena e like me ka mea a Foreyt e ʻōlelo ai. Ma ia ala e mau ai kou olakino a loaʻa ka ikehu no ka noho ʻana.

5. ʻOi aku ka momona o nā calorie mai ka momona ma mua o nā calorie mai nā carbohydrates a me ka protein?

Ae. "Mālama maʻalahi ʻia ka momona o ka meaʻai e like me ka momona o ke kino, no ka mea pono e hana ʻoi aku ka ikaika o ke kino e hoʻolilo i nā kāhāhā a me ka protein i ka momona o ke kino, ʻoiai e mālama ʻia ka momona momona e like me ia. Hoʻohālikelike ʻia kēlā hana hoʻonui me ka nalowale iki ʻana o nā calories," wahi a ʻO Robert H. Eckel, MD, he loea no ka lāʻau lapaʻau ma ke Kulanui o Colorado Health Science Center ma Denver a me ka luna o ka ʻAhahui ʻAmelika ʻAmelika Hui Pū ʻIa e pili ana i ka meaʻai, ka hana kino a me ka metabolism. Ke komo ka pāpaʻi pata 100-calorie i kāu ʻōnaehana, puhi kou kino i ka 3 pakeneka o kāna mau calorie i mea e hoʻohuli ai i ka momona kino. Akā hoʻohana kāu ʻōnaehana i ka 23 pākēneka o nā calorie i nā carbs a me nā protein e hoʻolilo iā lākou i momona no ka mālama ʻana. ʻO kēlā i ʻōlelo ʻia, ʻaʻohe mea hōʻike e mālama ʻia ka momona o ka papaʻai i nā mea i ʻoi aku ma mua o ka momona o ke kino ma mua o ka carbs a i ʻole ka protein inā ʻoe e kaulike i nā calorie me nā calorie i waho. ʻO ka ʻai nui nō ka pilikia - ʻoi aku ka maʻalahi o ka ʻai ʻana i nā meaʻai momona ʻoiai he kumu nui ia o nā calorie.

Akā e makaʻala ʻaʻole e hōʻoki i nā momona āpau. Pono iki kahi mea pono no nā hana o ke kino, e like me ka lawe ʻana i ka lāʻau. A ʻo nā momona momona monounsaturated - ka aila ʻoliva, nā nati, nā avocados - ua loaʻa he mea maikaʻi no ke olakino puʻuwai.

6. Hoʻokiʻoki wau i ka calorie a i ʻole ka momona e lilo i ka kaumaha?

E ʻoki ʻelua no nā hopena maikaʻi loa. "ʻOi aku ka maʻalahi o ke kaohi ʻana i nā calorie ke ʻoki ʻoe i ka momona, ʻoiai ke ʻoki ʻana i nā kōkua kōkua momona i ka lilo ʻana o ke kaumaha inā pili pū ʻia me kahi kulu o nā calorie," i wehewehe ai ʻo Brownell. ʻO ka National Weight Control Registry - he papahana e hoʻomau nei ma ke Kulanui o Pittsburgh a me ke Kulanui o Colorado - ua loaʻa i nā mea make i mālama i ka pohō kaumaha he 30-paona a ʻoi aʻe paha no hoʻokahi makahiki ua kūleʻa ma ka hoʻopaʻa ʻana i kā lākou calorie i kahi kokoke. 1,300 i ka lā a mālama i ka momona ma kahi o 24 ka pākēneka o nā calorie.

7. Hana ʻoi aku ka lōʻihi o ke kalekona mai ka momona momona ma mua o ke kalepona ma mua o nā momona unsaturated?

ʻAʻole paha. ʻO ka nui o nā noiʻi, ka hapanui o nā holoholona, ​​ʻike ʻia ʻo nā momona momona i loko o nā nati a me nā ʻoliva e wela iki paha ma mua o nā momona momona. "Hoʻohui like ʻole ʻia nā momona āpau, akā ʻokoʻa iki nā ʻokoʻa i ka hoʻololi ʻana mai kahi momona i kahi ʻaʻohe mea hoʻohana kūpono no ka pohō kaumaha," wahi a Foreyt. ʻOiaʻiʻo, ʻo nā momona mai ka nui o nā mea kanu a me nā iʻa he olakino puʻuwai, no laila ʻo ke keu pono wale nō ke kumu kūpono e hoʻololi ai mai filet mignon a me ka bata e hoʻopiha i ka wale a me ka aila ʻoliva.

8. He mea like anei ka "mea nele" a me ka "huna" calorie?

ʻAʻole. Hōʻike nā calories hakahaka i nā meaʻai e hāʻawi i ka waiwai kūpono a liʻiliʻi paha. ʻO kahi laʻana, no 112 mau calorie, hāʻawi ʻia kahi kīʻaha 8-auneke o ka wai ʻalani ʻalani hou a hāʻawi i ka 100 pākēneka o kāu pono i kēlā me kēia lā no ka wikamina C, ʻoiai ʻo ka nui o ka ʻalani ʻalani he 120 calories a nele loa i nā meaola. Hāʻawi ka soda i nā calorie nele; ʻaʻole ka OJ.Ma keʻano laulā, ʻoi aku ka nui o ka ʻai ʻana, ʻoi aku ka liʻiliʻi o ka nui o nā huaora, nā minela, fiber a me nā mea pale i ka maʻi kanesa i kapa ʻia ʻo phytochemicals, a ʻoi aku ka kiʻekiʻe o ka momona, ke kō a me nā calorie ʻole.

ʻO ka hoʻohālikelike, hiki ke loaʻa nā calorie huna i nā ʻano meaʻai āpau. ʻO kēia nā calorie e komo mālie i kāu meaʻai, e like me ka pata i hoʻohui ʻia i nā mea kanu i loko o ka lumi kuke hale ʻaina. "Inā ʻai ʻoe ma kahi o ka home, pilikia ʻoe, no ka mea ʻaʻole ʻoe i ʻike i ka nui o nā calories huna ʻia mai ka momona i hoʻohui ʻia i kāu pāʻina," Hoʻomaopopo ʻo Foreyt.

ʻO ke ala maʻalahi loa e pale aku ai i nā calorie huna ʻia ʻo ka nīnau ʻana e pili ana i nā meaʻai i ka wā i hoʻomākaukau ai kekahi i kāu meaʻai a noi aku i ka meaʻai e lawelawe ʻia ma nā hale ʻaina e puhi ʻia, kālua a i ʻoki ʻia paha. Ke kūʻai ʻana i nā meaʻai pūʻolo, e hōʻoia mau i ka lepiliʻai. Hiki i kēlā muffin bran ke makaʻu ʻole ke awa i mau kekona o ka momona, e hoʻoliʻiliʻi ana i ka nui o ka calorie.

9. Ua kōkua anei nā meaʻai ʻole-calorie i ke kaumaha?

Kumumanaʻo, ʻae. E hoʻololi i kāu cola i kēlā me kēia lā i ka cola papaʻai a e mālama ʻoe ma kahi o 160 mau calorie i kēlā me kēia hiki i ka 12-auneke, kahi e alakaʻi ai i kahi 17-paona paona lilo i loko o hoʻokahi makahiki. Eia naʻe, ua aʻo ka poʻe ʻepekema i ka wā e ʻai ai ka poʻe i nā meaʻai haʻahaʻa haʻahaʻa, hoʻemi ʻia ke kō, haʻahaʻa-calorie a i ʻole ka calorie-ʻai ʻole, e uku pinepine lākou i ka ʻai ʻana i nā mea ʻē aʻe ma hope. Ua ʻike ʻia kahi haʻawina ʻo Pennsylvania State University e pili ana i nā wahine ʻo ka poʻe i haʻi ʻia e ʻai ana lākou i ka yogurt liʻiliʻi momona i ʻai i kā lākou ʻai i ke awakea ma mua o ka haʻi ʻana o nā wahine he momona piha ka yogurt, me ka nānā ʻole i ka momona maoli o ka ʻai.

No ka hana ʻana i nā meaʻai ʻole a haʻahaʻa-calorie no kou pono, e hoʻohana ia mau mea me ka hoʻāʻo ʻia a me ka ʻoiaʻiʻo no ka hoʻemi mau ʻana o ke kaumaha, e like me ka hoʻemi ʻana i ka nui o nā ʻāpana, loaʻa ma ka liʻiliʻi he 25 grams o ka fiber i ka lā, ʻai nui i nā hua. a me nā mea kanu a me ka hoʻoikaika kino ʻelima mau manawa i ka pule.

10. He ʻokoʻa anei nā calorie i ʻai ʻia i ka pō mai nā mea i ʻai ʻia i ke ao?

Aʻole naʻe. "E ʻai i kahi ʻaina awakea nui a i ʻole meaʻai māmā ʻole i ka ahiahi a aia paha kahi hopena mālama momona i hoʻohālikelike ʻia me ka ʻai ʻana i ka ʻaina kakahiaka nui i ukali ʻia e kahi lā hoʻoikaika kino," wahi a Foreyt. "Akā, he mea nui ʻole ka hopena a ʻaʻole ia e ʻike iki ʻia i kāu kaupaona." Eia nō naʻe, no ka hapa nui o mākou, ʻo ka ʻaina ahiahi ka meaʻai nui loa o ka lā, e hāʻawi ana i ka hapalua o ka ʻai caloric o kēlā me kēia lā o ke kanaka, a ʻaʻole ia e helu ʻia i ka pō ʻai ice cream a i ʻole chips. ʻO nā ʻāpana nui a ʻoi aku ka nui o nā calorie i kēlā me kēia manawa o ka lā e ʻūlū ai i nā paona. Hōʻike kahi noiʻi nui i ka ʻai ʻana i kahi ʻaina kakahiaka momona a momona hoʻi - e laʻa me kahi pola o ka palaoa palaoa i kāpī ʻia me ka hua a me ka waiū nonfat - maʻalahi ka mālama ʻana i kāu kaupaona. ʻAʻole ia no ka ʻokoʻa o ka puhi ʻia ʻana o nā calorie, akā no ka mea ʻaʻole ʻoe e ʻai nui ma hope o ka lā inā hoʻomaka ʻoe me kahi meaʻai olakino.

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