ʻO 'Calories ma vs. Calories i waho' Pono maoli?

Anter

• He aha nā hiʻohiʻona o ka 'calorie i loko, nā calories i waho'?
• Pono ka hoʻemi kaumaha i ka deficit calorie
• ʻOi aku ka olakino ma mua o ka 'kalori ma vs. calories i waho'
• Hoʻopili ke kumu o nā calorie i kāu mau homona a me ke olakino ʻokoʻa
• Hoʻopili ke ʻano o nā meaʻai āu e ʻai ai i kou ʻano
• Loaʻa nā kumu ʻokoʻa i ke kumu o nā calorie i kāu metabolism
• No ke aha he mea nui ka momona o ka nutrient
• Ke laina lalo

Inā ua hoʻāʻo ʻoe e lilo i ka kaupaona, ua lohe paha ʻoe e pili ana i ke koʻikoʻi o ka "calorie i ka kūʻē ʻana i nā calorie."

Hoʻokumu ʻia kēia manaʻo i ka manaʻo inā lōʻihi ʻoe e ʻai i nā calorie ʻuʻuku ma mua o kou puhi ʻana, e paʻa ana ka paona.

Eia nō naʻe, koi aku kekahi poʻe i ka ʻano o nā meaʻai āu e ʻai ai i nā mea i ʻoi aku ma mua o ka helu o nā calorie i loaʻa i loko - ma ke ʻano o ka hōʻemi kaumaha a me ke olakino wā lōʻihi.

Nānā kēia ʻatikala inā paha he mea nui ke kumu hoʻohālikelike ʻo “calories in versus calories out”.

He aha nā hiʻohiʻona o ka 'calorie i loko, nā calories i waho'?

Hoʻokumu ʻia ke kumu hoʻohālikelike "calories in versus calories out" i ka manaʻo e mālama i kahi kaupaona paʻa, pono ka helu o nā calorie āu e ʻai ai e kūlike me ka helu āu e hoʻolilo ai.

"Kalepona i loko" e pili ana i nā calorie i loaʻa iā ʻoe mai nā meaʻai āu e ʻai ai, ʻoiai ʻo "calories out" ka helu o nā calorie āu e kuni ai.

ʻEkolu mau hana kino kino e kuni i nā kalori:

• ʻO ka metabolism maoli. Hoʻohana kou kino i ka hapa nui o nā calorie i loaʻa iā ʻoe mai ka meaʻai e hoʻomau i nā hana maʻamau, e like me ka puʻuwai puʻuwai. Kāhea ʻia kēia ma ke ʻano o kāu helu metabolic basal (BMR) ().
• ʻEstionʻai ʻai. Ma kahi o 10-15% o nā calorie āu e ʻai ai e hoʻohana ai i ka mana o ka digestion. ʻIke ʻia kēia ma ke ʻano thermic o ka meaʻai (TEF) a ʻokoʻa e pili ana i nā meaʻai āu e ʻai ai (,).
• ʻOihana hoʻoikaika kino. ʻO nā koena i koe i loaʻa mai kāu papaʻai pono e hoʻoulu i kāu hana kino, e like me ka hoʻomaʻamaʻa a me nā hana o kēlā me kēia lā e like me ka hele wāwae, heluhelu ʻana, a me ka holoi ʻana i nā pā.

Ke kūlike ka helu o nā calories āu i lawe ai mai ka meaʻai i ka helu o nā calorie āu e kuni ai e hoʻomau i kāu metabolism, digestion, a me kāu hana kino, e paʻa mau kou kaumaha.

No laila, ʻo ka "calorie i ka hoʻohoka ʻana i nā calorie i waho" he ʻoiaʻiʻo maoli. Pono ʻoe i kahi deficit calorie e lilo i ka kaumaha.

Hoʻohana kou kino i nā calories āu e loaʻa ai mai ka meaʻai e hoʻoulu ai i kāu nui basab metabolic rate (BMR), digestion, a me ka hoʻoikaika kino. Ke kūlike ka helu o nā calories āu e hoʻopau ai i ka helu o nā calorie āu e kuni ai, e kūpaʻa mau ana kou kaupaona.

Pono ka hoʻemi kaumaha i ka deficit calorie

Mai kahi kuanaʻike olaola, pono ʻoe e ʻai i nā calorie ʻuʻuku ma mua o kou puhi ʻana i mea e lilo ai ka kaumaha. ʻAʻohe ala a puni.

I ka manawa e hoʻokō ʻia ai ka ikehu o kou kino, mālama ʻia nā calorie keu no ka hoʻohana ʻana i ka wā e hiki mai ana - kekahi i kou mau mākala ma ke ʻano he glycogen, akā ʻo ka hapa nui e like me ka momona. No laila, ʻo ka ʻai ʻana i nā mea ʻoi aku ka nui o nā calorie ma mua o kou puhi ʻana e loaʻa ai iā ʻoe ke kaupaona, ʻoiai ʻo ka ʻai ʻana i ka mea liʻiliʻi ma mua o kāu e pono ai e hōʻemi i ka kaumaha ().

Hōʻike kekahi mau noiʻi e like me he mea lā He aha ʻai ʻoe i nā mea ʻoi aku ma mua o Ehia ʻai ʻoe, e hōʻike nei he mea ʻole ka ʻike calorie o kāu papaʻai no ka pohō kaumaha. Eia naʻe, hoʻokumu ʻia kēia mau aʻo ʻana ma kekahi mau manaʻo hewa ʻole (,,,).

ʻO kahi laʻana, ʻo ka poʻe e koi nei i nā papaʻai momona haʻahaʻa e kōkua i ka poʻe e lilo i ka nui o ke kaupaona me ka ʻai ʻana i ka helu like o (a ʻoi aku paha) o nā calorie, hilinaʻi pinepine i nā puke paiʻai e koho ai i ka lawe ʻana o ka kalori.

ʻO ka pilikia, ʻaʻole pololei pololei nā puke paiʻai, ʻoiai ke hoʻopiha ʻia e nā loea ʻai (,,).

ʻO ka mea hou aku, hōʻike wale kekahi mau noiʻi i ka huina o nā kaumaha i lilo, me ka ʻole o ka haʻi ʻana inā no ka paʻakikī ka momona, nā momona, a me nā pohō wai.

Hoʻopilikia nā papaʻai like ʻole i nā nalo a me nā wai i nā lilo o ka wai, i hiki ke hoʻohālikelike ʻia e like me ka mea e ʻoi aku ka maikaʻi no ka lilo o ka momona inā ʻaʻole kēia ka ʻoiaʻiʻo ().

Hōʻike mau nā noiʻi ʻana no ka mālama ʻana i kēia mau mea i ka hopena kaumaha ma hope mau mai ka deficit calorie. He ʻoiaʻiʻo kēia me ka nānā ʻole inā loaʻa mai kāu mau calorie mai ka carbs, fat, a protein ((,,,).

I mea e lilo ai ka paona, pono ka nui o kāu "calorie i" ma mua o kāu "calories out." Hiki i kekahi mau mea ke hoʻohālikelike i nā calories no ka pohō kaumaha, akā ʻo ka ʻimi noiʻi ʻana no kēia mau mea e hōʻike ana ke koi mau nei ka pohō kaumaha i ka deficit calorie.

ʻOi aku ka olakino ma mua o ka 'kalori ma vs. calories i waho'

ʻOiai ʻo ke kumu hoʻohālikelike ʻo "calorie i ka kūʻē ʻana i nā calorie" no ka pohō kaumaha, ʻaʻole hana ʻia nā calorie a pau ke pili i kou olakino.

ʻO ia no ka mea he ʻokoʻa nā hopena o nā meaʻai like ʻole i nā kaʻina hana like ʻole i kou kino, me ka nānā ʻole i nā ʻike calorie.

Hoʻopili ke kumu o nā calorie i kāu mau homona a me ke olakino ʻokoʻa

Hiki i nā meaʻai ʻokoʻa ke hoʻololi i kāu pae hormonone i nā ʻano like ʻole.

ʻO nā hopena ʻokoʻa o ka glucose a me ka fructose e lilo i laʻana maikaʻi. Hāʻawi kēia mau sugars maʻalahi ʻelua i ka helu like o nā calorie i ka gram, akā hoʻopili ʻia kou kino iā lākou i nā ʻano ʻokoʻa ().

Hoʻopili ka papaʻai momona i ka fructose i hoʻohui ʻia i ke kūpaʻa o ka insulin, hoʻonui i nā kō kō kō, a me nā pae kolesterol kiʻekiʻe a me LDL (ʻino) ma mua o ka papaʻai e hāʻawi ana i ka helu like o nā calorie mai ka glucose ().

ʻLelo ʻia, ʻo nā hua, i loaʻa ka fructose kūlohelohe me ka fiber a me ka wai, ʻaʻohe ona hopena maikaʻi ʻole.

ʻO ka mea hou aʻe, ʻo ke ʻano o ka momona i loko o kāu papaʻai hiki ke loaʻa i nā hopena ʻokoʻa ma kāu pae hormone reproductive. ʻO kahi laʻana, ʻike ʻia nā papaʻai momona i nā momona momona polyunsaturated e hoʻonui i ka momona i nā wahine olakino ().

ʻO ka mea hou aku, ʻo ka hoʻololi ʻana i nā momona momona me nā momona momona ʻole i kāu papaʻai e hoʻoliʻiliʻi hou paha i kāu makaʻi o ka maʻi puʻuwai, ʻoiai ʻo nā ʻano ʻelua e hāʻawi i ka helu like o nā calorie ma ka gram ().

Hoʻopili ke ʻano o nā meaʻai āu e ʻai ai i kou ʻano

Hoʻopilikia kāuʻai ʻana i ka momona i kou pololi a me nā manaʻo o ka piha.

ʻO kahi laʻana, ʻo ka ʻai ʻana i ka lawelawe ʻana o nā pīni he 100-calorie e hoʻēmi ai i kou pōloli ma mua o ka ʻai ʻana i kahi lawelawe 100-calorie o nā kanakē.

ʻO ia no ka mea ʻo nā meaʻai i waiwai i ka protein a i ʻole ka fiber e ʻoi aku ka hoʻopiha ma mua o nā meaʻai i loaʻa ka haʻahaʻa o kēia mau meaola (,,).

ʻO ke kanakē, ka mea haʻahaʻa o ka fiber a me ka protein, ʻoi aku ka nui o ke alakaʻi iā ʻoe e ʻai i ka lā ma hope, e hoʻoliʻiliʻi ana i ka likelika o kāu "calorie i loko" e kūlike i kāu "calories out."

Pēlā nō, hoʻonui ka fructose i nā pae o ka wī wīwī ghrelin ma mua o ka glucose.

ʻAʻole ia e hoʻonāukiuki i nā kikowaena piha i kou lolo ma ke ʻano like me ka glucose, no laila ʻaʻole ʻoe e ʻike i ka piha ma hope o ka ʻai ʻana i ka fructose e like me ʻoe ma hope o ka ʻai ʻana i ka glucose (,).

ʻO kēia ke kumu o ka nui o nā meaʻai i hana ʻia i waiwai i ka fructose akā ʻaʻole i loaʻa ka protein a me ka fiber i mea paʻakikī iā ʻoe e mālama i kahi kaulike ikehu.

Loaʻa nā kumu ʻokoʻa i ke kumu o nā calorie i kāu metabolism

Hoʻopili ka meaʻai i kāu metabolism. ʻO kahi laʻana, koi kekahi i nā hana hou aku e ʻeli, omo, a i ʻole metabolize ma mua o nā mea ʻē aʻe. ʻO ke ana i hoʻohana ʻia no ka helu ʻana i kēia hana i kapa ʻia ka hopena thermic o ka meaʻai (TEF).

ʻO ke kiʻekiʻe o ka TEF, ʻo ka nui o ka ikehu e pono ai ka metabolism e hoʻopili ʻia. ʻO ka Protein ka TEF kiʻekiʻe loa, ʻo ka momona ka haʻahaʻa. ʻO kēia ke koi ʻana o kahi papa protein kiʻekiʻe i nā calorie e hoʻonui ʻia i ka metabolism ma mua o ka protein protein haʻahaʻa (().

ʻO kēia ke kumu e ʻōlelo pinepine ai ka ʻai ʻana i ka protein e hoʻonui i kāu metabolism i ka nui ma mua o ka ʻai ʻana i nā carbs a i ʻole ka momona. ʻO ka mea i ʻōlelo ʻia, i ka wā e hōʻemi ai i ke kaupaona, ʻo ka TEF o nā meaʻai ke loaʻa he hopena liʻiliʻi wale nō i kāu kaulike calorie (,,).

Hiki i nā meaʻai like ʻole ke hoʻololi i kāu mau homone, ka pōloli, nā manaʻo o ka piha, a me ka metabolism ʻokoʻa, me ka nānā ʻole i ka helu o nā calorie i loaʻa iā lākou. No laila, ke hiki mai i kou olakino, ʻaʻole hana ʻia nā calorie a pau.

No ke aha he mea nui ka momona o ka nutrient

Hiki ke loli ka nui o nā meaʻai i loko o ka meaʻai i kēlā me kēia calorie.

Hāʻawi nā meaʻai momona-momona i nā nui o nā wikamina, nā minelala, a me nā mea hoʻohui pono no ka gram i hoʻohālikelike ʻia me nā meaʻai momona.

ʻO kahi laʻana, ʻoi aku ka momona o ka huaʻai ma mua o ka donuts. ʻO ka calorie no ka calorie, e hāʻawi ka hua i kahi mahele nui o nā wikamina, nā minelala, a me nā mea kanu pono pono.

ʻO nā laʻana ʻē aʻe o nā meaʻai momona-momona me nā mea kanu, nā kīʻaha holoʻokoʻa, nā legume, nā ʻiʻo, nā iʻa, nā moa, nā huahana waiū, a me nā nati a me nā ʻanoʻano ʻole.

Ma ka ʻaoʻao ʻē aʻe, manaʻo ʻia nā meaʻai i hoʻoponopono ʻia, e like me ka pasta keʻokeʻo, ka soda, nā kuki, nā ʻāpana, nā ʻaikalima, a me ka wai ʻona he haʻahaʻa momona ka momona.

Hoʻohui mau ʻia nā papaʻai i nā meaʻai momona-momona i kahi haʻahaʻa haʻahaʻa o nā maʻi maʻi, e like me ka maʻi diabetes a me nā maʻi puʻuwai, a kōkua paha iā ʻoe e ola loloa ().

ʻAʻole hiki ke hoʻohālikelike i ke ʻano o ka "calories in versus calories out" i ka momona o ka nutrient, ʻo ia ke kumu kūpono e kānalua ai i kona pili ke hiki mai i kou olakino.

ʻO ka calorie no ka calorie, nā meaʻai momona-momona e hoʻopōmaikaʻi i kou olakino ma mua o nā mea momona. ʻAʻole hiki ke hoʻohālikelike i ka "calorie i ka kūʻē ʻana i nā calorie" i kēia, e hoʻemi ana i ka pili ke hiki mai i kou olakino.

Ke laina lalo

Mai kahi hiʻohiʻona biological pololei, ʻo ka "calorie i ka kūʻē ʻana i nā calorie i waho" ke kumu hoʻohālikelike no ka pohō kaumaha.

E lilo wale ʻoe i ke kaupaona inā ʻoe e ʻai i nā calori liʻiliʻi ma mua o kou puhi ʻana, me ka nānā ʻole i nā ʻano o nā meaʻai āu e ʻai ai.

Eia naʻe, ʻaʻole hiki i kēia k modelkohu ke noʻonoʻo i ka nui o ka nutrient, i pili pono i kou olakino. Eia kekahi, hiki i nā meaʻai like ʻole ke hoʻopili i kāu mau hormones, metabolism, pōloli, a me nā ʻano o ka piha āpau i kahi ʻokoʻa, a hoʻohuli i kāu calorie.

Ma ka ʻōlelo maʻamau, hiki i kekahi mau meaʻai ke maʻalahi iā ʻoe e noho i ke kaupaona olakino, ʻoiai e hoʻonui ana i kou olakino. ʻO ka nānā wale ʻana i nā calori e hana ai iā ʻoe e haʻalele i ke kiʻi nui.