Konke Odinga Ukukwazi Ngokubala Izidingo Zakho Zansuku Zonke Zekhalori

Ibuyekezwe ngu-Brian St. Pierre, MS, RD

Ukuguqulwa kwekhalori—kungakhathaliseki ukuthi ukwehlisa isisindo noma ukuzuza imisipha—kubonakala elula.

Phela, izibalo nje… akunjalo?

Uhlobo. Kodwa kuyakhohlisa.

Umzimba wakho ungumshini oyinkimbinkimbi. Ukuze unqume ukuthi mangaki ama-calories lakho umzimba udinga ukufeza izinhloso zakho, udinga ukuqonda kuqala kanjani lakho umzimba uyashisa (kanye nezitolo) ama-calories.

Ufuna ukuthola okwengeziwe mayelana nokuthi umzimba wakho wenzani ngama-calories? Qhubeka ufunda.

Iyini isilinganiso sekhalori yansuku zonke edingekayo?

Umqondo wekhalori usekelwe kwisayensi ebonakalayo: Ikhalori elilodwa lilingana namandla adingekayo ukuze kukhushulwe izinga lokushisa elingu-1 igremu lamanzi ngo-1 degree Celsius.

Izidingo zekhalori zingahluka kakhulu kumuntu nomuntu, kuye ngezici ezihlukahlukene. Lezi zici zifaka phakathi ukwabiwa kwakho kobulili ngesikhathi sokuzalwa, iminyaka, ubude, nendlela yokuphila iyonke.

Ngokuvamile, abantu abadala badinga cishe ama-Calories ayi-1,600 kuya ku-3,000 ngosuku.

(Yebo, lelo yibanga elikhulu. Ngakho ngokusobala, izidingo zakho zingase zehluke.)

Ukudla okudlayo kanye nenani lakho lisho inani lamakholori owadlayo.

Ukudla ama-calories amaningi kunalokho okusetshenziswa umzimba wakho kuholela esisindo inzuzokuyilapho udla ama-kilojoule ambalwa kunesisindo esisetshenziswa umzimba wakho ukulahlekelwa-kuhlanganisa amafutha futhi ekugcineni imisipha.

Ukwenza ukukhetha kokudla okusekelwe ekubaleni kwekhalori kuwumkhuba ovamile kubantu abalwela ukunciphisa noma ukugcina isisindo. Ama-calories atholakala kuma-macronutrients ama-carbohydrates, amafutha, amaprotheni, neminye imithombo efana notshwala.

Isikhathi nesikhathi sokudla siphinde sibe nomthelela ekusebenziseni amandla, njengoba izindleko zomzimba wakho zishintshashintsha usuku lonke.

Yiziphi izici ezithinta ukuthi mangaki amakholori owadingayo ngosuku?

Njengoba sishilo ngenhla, izici ezimbalwa zithonya izidingo zakho zekhalori zansuku zonke. Ake singene emininingwaneni eyengeziwe mayelana nalezi zici nokuthi zisebenza kanjani ndawonye.

1. Ubudala

Njengoba ukhula, i-metabolism yakho iyancipha ngokwemvelo, ngakho umzimba wakho udinga ama-calories ambalwa.

Yingakho intsha, ngezigaba zayo zokukhula ezisebenzayo, ngokuvamile idinga ama-calories engeziwe uma iqhathaniswa nabantu abadala abaneminyaka ephakathi.

2. Ubude nesisindo

Ubukhulu bakho bomzimba (ubude nesisindo) kanye nokwakheka komzimba wakho (izilinganiso zemisipha namafutha) kunendima ekubalweni kwekhalori.

Labo abakhulu—kungaba abade, noma abanenani eliphakeme lesisindo somzimba—bangashisa ama-calorie engeziwe lapho bephumula futhi badinge ama-calorie engeziwe ukuze basekele izidingo zabo zansuku zonke.

3. Ubulili namahomoni

Umehluko owabelwe ubulili ngesikhathi sokuzalwa kanye nokwehluka kwamahomoni kunethonya elikhulu ezidingweni zekhalori.

Amadoda avame ukuba nemisipha ephakeme kanye ne-metabolism esheshayo, okudinga ama-calories engeziwe.

Bethintwa ukushintshashintsha kwama-hormone, abesifazane bangase babe nesifiso sokudla kanye nokwehluka kwezindleko zamandla phakathi neminyaka yabo yokuya esikhathini.

4. Izinga lomsebenzi

Indlela yakho yokuphila kanye nezinga lomsebenzi wakho kunomthelela omkhulu ezidingweni zekhalori.

Labo abanemisebenzi enzima ngokomzimba noma abazivocavoca ngokuzikhandla bazoshisa amakhalori engeziwe futhi badinga ukudla okuphezulu ukuze balondoloze ibhalansi yamandla.

Yiqiniso, okuphambene kuyiqiniso kulabo abanemisebenzi yokungenzi lutho (njengemisebenzi yedeski) futhi abangazivocavoci kakhulu ngamabomu.

5. Izimo zezokwelapha kanye nemithi

Izimo ezithile zezokwelapha, njengokuphazamiseka kwe-thyroid, zingathinta i-metabolism yakho futhi ziguqule izidingo zakho zekhalori.

Ukwengeza, imithi ethile ingase ibe nomthelela ekufuneni ukudla, izindleko zamandla, noma ukumuncwa kwezakhi zomzimba, kube nomthelela nakakhulu ezidingweni zakho zansuku zonke zekhalori.

6. I-Basal Metabolic Rate (BMR)

Izinga lakho le-basal metabolic limelela amandla umzimba wakho owasebenzisayo lapho uphumule ukuze wenze imisebenzi ebalulekile njengokuphefumula, ukujikeleza kwegazi, nokugcina izinga lokushisa lomzimba.

I-BMR ithonywa izakhi zofuzo, isisindo semisipha, nobudala, konke okunomthelela ezidingweni zakho zekhalori zansuku zonke.

Sizoxoxa nge-BMR nokuthi isebenza kanjani kanye nezinye izinqubo zomzimba ngemininingwane eyengeziwe ngezansi.

7. Imigomo

Kungakhathaliseki ukuthi uhlose ukunciphisa umzimba, ukuzuza izicubu zomzimba, noma ukugcina umzimba wakho wamanje, imigomo yakho ilolonga izidingo zakho zekhalori.

Ukuncipha kwesisindo ngokuvamile kuhilela ukunciphisa okulawulwayo kokudla kwekhalori, kuyilapho ukuzuza kwemisipha kufuna ama-calories engeziwe ukuze kusekelwe ukukhula nokulungisa.

Yiziphi izinqubo ezithinta indlela oshisa ngayo ama-calories?

Nazi izindlela ezahlukahlukene umzimba wakho oshisa ngazo ama-calories.

I-Exercise Activity Thermogenesis (EAT)

I-EAT ibhekisela ku amandla umzimba wakho owasebenzisayo ngesikhathi sokuzivivinya ngamabomunjengokuhamba, ukugijima, ukuphakamisa izinsimbi, amakilasi okufaneleka, nanoma ikuphi okunye ukuvivinya umzimba okufaka esimisweni sakho.

Ngokuphambene nenkolelo evamile, I-EAT ihlanganisa ingxenye encane yesamba sezindleko zakho zamandla—cishe amaphesenti amahlanu kuya kwayishumi ngokwesilinganiso.

(Njengazo zonke izinto, leli phesenti lingahluka.)

Kubantu abaningi, kuyilapho i-EAT ngokungangabazeki inenzuzo empilweni nasenhlalakahleni iyonke, umthelela wayo oqondile uvame ukuba mncane; umongo obanzi wezindleko zakho zizonke zamandla ubaluleke kakhulu.

I-Non-Exercise Activity Thermogenesis (NEAT)

I-Non-Exercise Activity Thermogenesis (NEAT) ihlanganisa ama-calories ashiswe ngokunyakaza kwakho kwansuku zonke ngokomzimba ngaphandle kwezinqubo zokuzivocavoca ezihlelekile.

Amandla umzimba wakho owasebenzisayo lapho wenza imisebenzi efana nokupheka, ukuhlanza, ukuthenga, noma ukunyakaza—izenzo ezingangeni ngaphansi kokuzivocavoca okuhleliwe noma ezemidlalo.

Naphezu kokungabonakali kwayo, i-NEAT inamandla amangalisayo okuthonya isilinganiso sakho se-metabolic kanye nokushiswa kwekhalori. I-NEAT inganikela kufika kumaphesenti angu-15 kuya kwangu-30 wezindleko zakho zansuku zonke zekhalori. Nakuba kungeyona indawo yokujima ngamandla, leyo ngxenye ephawulekayo yamakholori owashisa nsuku zonke.

Izimo zemvelo, izakhi zofuzo, uhlobo lomsebenzi, nendlela yokuphila konke kunomthelela ekushintshashintsheni kwe-NEAT kumuntu nomuntu. Umsebenzi wokunganyakazi nomsebenzi osebenzayo ungase ubangele umehluko ophawulekayo kumakholori ansuku zonke ashisiwe.

Ucwaningo lugqamise indima ye-NEAT ekukhuthazeni impilo kahle. Ucwaningo olulandelela abesifazane abangaphezu kwe-12,000 iminyaka engu-12 lubonise ukuthi imisebenzi efana nokugedla inganciphisa izingozi ezihlobene nokuziphatha isikhathi eside kokunganyakazi.

Uma ufuna ukukhulisa i-NEAT yakho, izinguquko ezicashile njengokukhetha ideski elimile emsebenzini esikhundleni sokuhlala—okushisa amakhalori engeziwe ngehora—kungasiza.

Umthelela we-NEAT udlulela ngalé kokushiswa kwamakhalori kuphela—ikhuthaza indlela yokuphila ekwazisa ukunyakaza usuku lonke. Lokhu kunomthelela ebhalansi yakho yonke yamandla—kodwa mhlawumbe ngisho nekhwalithi yempilo yakho yesikhathi eside nayo.

I-Basal Metabolic Rate (BMR)

I-BMR, evame ukubizwa ngokuthi “izinga lakho lokuphumula lomzimba,” limele amandla umzimba wakho owasebenzisayo ukuze ugcine imisebenzi ebalulekile ngenkathi uphumule ngokuphelele.

Lokhu kufaka phakathi imisebenzi ebalulekile efana nokushaya kwenhliziyo yakho, ukuphefumula, ukuvuselelwa kweseli, ukugcinwa kwezinga lokushisa lomzimba, kanye nayo yonke eminye imisebenzi eyisisekelo yebhayoloji edingekayo ukuze kumiswe ukuphila lapho ungasebenzi.

Izibali ze-BMR zisitshela ukuthi, ngokwesilinganiso, I-BMR yenza cishe amaphesenti angama-60 kuye kwangama-70 ezindleko zakho zansuku zonke zamandla. Nokho, ukubala okunembile kwe-BMR kudinga ukushesha kwamahora angu-12, ukulala ngokwanele, nokuphumula okuphelele okungenakho ukuzikhandla ngokomzimba.

Iminyaka yobudala, ukwakheka komzimba, amahomoni, nokuma komzimba kuthonya i-BMR yakho:

▶ Izingane kanye nentsha ibonisa amazinga aphezulu ngenxa yezidingo eziqhubekayo zokukhula, kuyilapho abantu abadala beba nokwehla kancane kancane njengoba umzimba usuka ekwakhiweni uye ekuwohlokeni.

▶ Abantu abanemisipha eyengeziwe banama-BMR aphezulu, njengoba imisipha idinga amandla engeziwe ukuze inakekele. Ngokuphambene, amanani aphezulu amafutha omzimba azokwehlisa i-BMR njengoba izicubu ezinamafutha zidinga ukugcinwa kwamandla amancane.

▶ Ukunikezwa kobulili ngesikhathi sokuzalwa nakho kubalulekile, lapho amadoda evamise ukuba nama-BMR aphezulu ngenxa yesisindo somzimba esimaphakathi.

▶ Amahomoni, njenge-thyroxine evela endlaleni yegilo, nawo athonya i-BMR. Amazinga e-thyroxine ahambisana nezinga le-metabolic: Amazinga aphakeme andisa i-BMR, kuyilapho amazinga ancishisiwe ayehlisa.

I-Thermic Effect of Food (TEF)

I-Thermic Effect of Food (TEF) yi ukuthi umzimba wakho uchitha kanjani amandla ngesikhathi sezinqubo zokugaya, ukumuncwa, kanye ne-metabolism yokudla okudlayo.

Cabanga nge-TEF njengezindleko zamandla ezikhokhelwa umzimba wakho ukuze ucubungule imisoco evela ekudleni kwakho.

I-TEF ibala cishe amaphesenti ayishumi ekhalori yakho yokudla ngosuku. Ngakho-ke, uma udla ama-calories angu-2,000, cishe ama-calories angu-200 asetshenziswa ngokudla nokugaya ukudla.

Ukwakheka kokudla kwakho kunethonya elikhulu ku-TEF. Ama-macronutrients ahlukene (ama-carbs, amafutha, namaprotheni) adinga amazinga ahlukene wamandla okugaya nokugayeka kokudla.

Amaprotheni kanye nama-carbohydrate ayinkimbinkimbi anomphumela ophezulu we-thermic, odinga amandla engeziwe wokuwohloka. Ngokuphambene, amafutha nama-carbohydrate alula anomphumela ophansi we-thermic, odinga izindleko eziphansi zamandla uma kuqhathaniswa.

Ukuhlolisisa imininingwane ethile, nansi indlela ama-macronutrients ayithinta ngayo i-TEF:

• Amafutha: ama-calories angu-9 ngegremu ngayinye; I-TEF isukela kumaphesenti angu-0-5
• I-carbohydrate: 4 kilojoule ngegremu ngayinye; I-TEF isukela kumaphesenti angu-5-15
• Iphrotheni: 4 kilojoule ngegremu ngayinye; I-TEF isukela kumaphesenti angama-20-30

Lesi ngesinye sezizathu ezenza ukuthi ukudla okunamaprotheni amaningi kube nenzuzo ye-metabolic futhi kunomthelela ekusutheni isikhathi eside. Ngokufanayo nokukhetha ama-carbohydrate acutshungulwe kancane, ayinkimbinkimbi ngaphezu kwama-carbohydrate alula.

Amafutha abonisa umphumela ophansi we-thermic, kodwa naphezu kwalokhu, amafutha anempilo afana nalawo atholakala kukotapheya, i-salmon, amantongomane, nembewu adlala indima ebalulekile ekugcineni ukusebenza komzimba, ukuvikela izitho, kanye nokuhlinzeka ngomthombo wamandla.

Izinto ezifana neminyaka, ukumelana ne-insulin, namazinga okusebenza ngokomzimba nawo anomthelela ku-TEF. Isibonelo, abantu abakhuthele ngokomzimba bathola i-TEF ephakeme.

Futhi uma kwenzeka uke wazibuza, ini odlayo nakanjani kubaluleke ngaphezu nini uyadla. Ngenkathi abanye bekholelwa ukuthi ukudla kwasekuseni okukhulu kukhulisa ukushiswa kwekhalori yansuku zonke, umthelela wesikhathi sokudla ku-TEF uhlala ungaqondakali.

I-TDEE: Isamba Sezindleko Zakho Zansuku Zonke Zamandla

Ingqikithi Yezindleko Zamandla Zansuku zonke (TDEE) yi isamba esiphelele samandla umzimba wakho osisebenzisayo ngosuku olulodwa.

Lezi zingxenye, esixoxe ngazo ngenhla, zingeza ku-TDEE yakho:

Njengoba ubona, i-BMR iyisisekelo esishisa amakhalori, futhi ikhuthazwa yi-EAT, NEAT, ne-TEF.

Isamba salokhu sichaza izidingo zakho zansuku zonke zamakhalori namakhalori ashisiwe.

Uma usebenzela ukufeza umgomo othile wokufaneleka—ukuncipha kwesisindo noma ukuzuza kwemisipha, isibonelo—i-TDEE yakho kanye nezidingo zakho zekhalori zizoshintsha njengoba uqhubeka. Njengoba ulahlekelwa amafutha noma wakha imisipha, i-metabolism yakho izojwayela ukwakheka komzimba wakho omusha, kube nomthelela ezidingweni zakho zekhalori ohambweni lwakho lokufaneleka.

Singakusiza ufinyelele imigomo yakho

Ukwazi—nokuhlangana—izidingo zakho zekhalori zansuku zonke zibalulekile emigomeni eminingi yezempilo nokufaneleka.

Ukuze uthole ukuthi mangaki ama-calories wena isidingo sokuhlangana lakho imigomo, zama I-Weight Loss Calculator noma i-Ultimate Macro Calculator.

Noma ngabe imiphi imigomo yakho, i-Precision Nutrition ingakusiza ukuthi uyifinyelele.