10 Yam Koj Tsis Paub Txog Calories

Zoo Siab

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Calories tau txais rap phem. Peb liam rau lawv rau txhua yam - los ntawm kev ua rau peb muaj kev txhaum txog kev txaus siab rau qhov kub fudge sundae nrog cov txiv ntseej ntxiv rau txoj kev peb cov ris tsho haum (los yog tsis haum, raws li qhov xwm txheej).

Txawm li cas los xij, demonizing calories zoo li cov pa oxygen tsis zoo: Nws tsis tuaj yeem muaj sia nyob ntev ntev yam tsis muaj ib qho. "Calories ua kom lub cev muaj zog. Peb xav tau lawv, ib yam li peb yuav tsum txaus siab rau cov zaub mov uas muab rau lawv," hais tias John Foreyt, Ph.D., tus thawj coj ntawm Chaw Tshawb Fawb Kev Noj Qab Haus Huv ntawm Baylor College of Medicine hauv Houston thiab tus kws tshaj lij ntawm kev tswj qhov hnyav. . "Tsis muaj dab tsi phem lossis tej yam yees siv txog calories, nws tsuas yog lub cev qhov hnyav los ntawm qhov sib npaug ntawm calories hauv (los ntawm cov khoom noj) piv rau calories tawm (raws li kev ua si lub cev).

Nov yog qhov tawv nqaij tiag tiag - cov lus teb los ntawm cov kws tshaj lij rau 10 cov lus nug uas nquag nug txog calories, thiab koj yuav tsum paub dab tsi kom poob phaus.

1. Calorie yog dab tsi?

"Ib yam li ib feem plaub yog ntsuas qhov ntim thiab ib nti yog ntsuas qhov ntev, calories yog ntsuas lossis ntsuas lub zog," piav qhia kev noj zaub mov-kws tshawb fawb Kelly Brownell, Ph.D., tus xibfwb qhia txog kev xav ntawm Yale University hauv New Haven, Conn., Thiab tus sau ntawm LEARN Txoj Haujlwm rau Kev Tswj Lub Cev (American Health Publishing Co., 2004). "Tus naj npawb ntawm cov calories hauv cov zaub mov uas koj noj yog ntsuas ntawm tus lej ntawm lub zog uas cov zaub mov muab." Cov zog hluav taws xob no tau siv los ntawm lub cev los txhawb kev tawm dag zog lub cev nrog rau txhua yam txheej txheem hauv kev zom zaub mov, los ntawm kev tswj hwm koj lub plawv dhia thiab loj hlob plaub hau kom kho lub hauv caug tawg thiab tsim cov leeg.

Tsuas yog plaub yam khoom noj muaj calories: protein thiab carbohydrates (4 calories ib gram), cawv (7 calories ib gram) thiab rog (9 calories ib gram). Cov vitamins, minerals, phytochemicals, fiber thiab dej tsis muab cov calories.

2. Kuv yuav xam pes tsawg calories kuv yuav tsum txiav kom poob phaus?

Ua ntej, koj yuav tsum paub pes tsawg calories uas koj tab tom noj tam sim no. Koj tuaj yeem xam qhov ntawd los ntawm kev khaws phau ntawv teev zaub mov: taug qab calories rau txhua yam uas koj noj thaum lub sijhawm suav nrog tsawg kawg ob hnub ua haujlwm thiab ib hnub so (txij li tib neeg nyiam noj txawv nyob rau hnub so). Xam tawm cov calories suav rau txhua qhov khoom noj (saib nqe lus nug 3), tom qab ntawd suav tag nrho cov calories thiab faib los ntawm cov hnub uas koj taug qab koj cov khoom noj kom pom koj qhov nruab nrab txhua hnub.

Lossis koj tuaj yeem kwv yees kwv yees koj cov calories tau txais los ntawm kev siv cov mis no: Yog tias koj muaj hnub nyoog 30 lossis qis dua, muab koj qhov hnyav los ntawm 6.7 thiab ntxiv 487; Cov poj niam uas muaj hnub nyoog 31-60 yuav tsum muab lawv qhov hnyav los ntawm 4 thiab ntxiv 829. Tom qab ntawd, muab tag nrho los ntawm 1.3 yog tias koj nyob twj ywm (tsis txhob ua haujlwm tag nrho), 1.5 yog tias koj ua haujlwm me ntsis (ua haujlwm tawm peb mus rau plaub zaug hauv ib lub lis piam rau ib teev), 1.6 yog tias koj nquag siv zog (ua haujlwm plaub mus rau tsib zaug hauv ib lub lis piam rau ib teev) lossis 1.9 yog tias koj nquag heev (ua haujlwm yuav luag txhua hnub rau ib teev).

Thaum koj paub txog pes tsawg calories uas koj haus hauv ib hnub, sim Foreyt's 100/100 txoj kev npaj: "Kom poob ob peb phaus ib hlis, txiav 100 calories los ntawm koj cov zaub mov noj txhua hnub thiab ntxiv 100 calories hauv kev tawm dag zog. Qhov no yooj yim li tshem tawm pat butter ntawm ib daim ntawm toast thiab taug kev 20 feeb txhua hnub, "nws sau tseg.

3. Kuv yuav xam cov calories hauv txiv hmab txiv ntoo, zaub thiab lwm yam khoom noj yam tsis muaj daim ntawv qhia zaub mov li cas?

Muaj ntau ntau phau ntawv suav cov calories hauv khw. Mus saib Corinne Netzer's Phau Ntawv Teev Npe Zaub Zaub Ua tiav, Tshooj 6 (Dell Publishing, 2003). Koj kuj tseem tuaj yeem tau txais cov ntaub ntawv zoo sib xws pub dawb hauv Web. Ib ntawm peb qhov chaw nyiam tshaj yog Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb hauv online cov ntaub ntawv muaj txiaj ntsig ntawm www.nal.usda.gov/fnic/foodcomp/search/.

Siv cov cuab yeej no rau siab ua kom taug qab, thiab tsuas yog ob peb lub lis piam koj yuav tuaj yeem ntsuas seb muaj pes tsawg calories nyob rau hauv feem koj feem ntau noj. Nws tsuas yog ib qho teeb meem ntawm kev txiav cov ntu no kom poob phaus.

4. Dab tsi yog qhov qis tshaj, tab sis tseem muaj kev nyab xeeb, calorie ntau ntau kuv tuaj yeem poob rau thaum kuv tabtom poob phaus?

"Cov poj niam yuav tsum tsis txhob haus tsawg dua 1,200 calories ib hnub," Brownell ceeb toom. Qhov tseeb, kev noj zaub mov qis dua 1,000 calories hauv ib hnub (hu ua cov zaub mov muaj calorie tsawg lossis VLCD) ua rau koj muaj kev pheej hmoo rau cov pob zeb hauv pob zeb thiab teeb meem hauv lub plawv thiab yuav tsum tau ua raws cov neeg rog dhau los ntawm kws kho mob saib xyuas. Thaum koj tuaj yeem poob rau 1,200 calories ib hnub thiab muaj sia nyob, ua li ntawd tsis yog lub tswv yim ntse. Mus rau qhov tsawg-tsawg caloric kom tsawg tuaj yeem ua rau cov txiaj ntsig tau sai, tab sis nws kuj tuaj yeem ua rau koj tsis muaj npe thiab tsis tuaj yeem tawm dag zog (qhov tseem ceeb txhawm rau khaws cov phaus tawm), thiab tuaj yeem ua rau cov leeg poob thiab qeeb ntawm koj cov metabolism. Txawm hais tias koj tau ceev faj txog qhov koj noj, kev noj txhua hnub ntawm 1,200 calories tuaj yeem hloov pauv koj cov khoom noj tseem ceeb xws li calcium thiab folate.

Koj qhov thawj koom ruam zoo tshaj plaws rau kev ua tiav: kev txiav qis qis qis xws li Foreyt pom zoo. Ua li ntawd koj yuav noj qab nyob zoo thiab tseem muaj zog rau lub neej nquag.

5. Puas muaj calories los ntawm cov rog ntau dua li cov calories los ntawm carbohydrates thiab protein?

Yog lawm "Kev noj zaub mov muaj roj ntau dua khaws cia raws li lub cev rog, vim hais tias lub cev yuav tsum ua haujlwm hnyav dua los hloov cov carbohydrates thiab cov protein rau [lub cev] rog, thaum noj zaub mov muaj roj tuaj yeem khaws cia zoo li. Robert H. Eckel, MD, tus xibfwb ntawm cov tshuaj hauv University of Colorado Health Sciences Center hauv Denver thiab tus thawj coj ntawm American Heart Association's Council on Nutrition, Physical Activity thiab Metabolism. Thaum 100-calorie zaub mov ntawm butter nkag rau hauv koj lub cev, koj lub cev hlawv 3 feem pua ​​ntawm nws cov calories kom tig nws mus rau hauv lub cev rog. Tab sis koj lub kaw lus siv 23 feem pua ​​ntawm cov calories hauv cov carbohydrates thiab cov protein kom hloov lawv mus ua rog rau khaws cia. Uas tau hais tias, tsis muaj pov thawj tias kev noj zaub mov muaj roj yog khaws cia hauv ntau npaum li lub cev rog dua li carbs lossis protein yog tias koj ntsuas calories nrog calories tawm. Overeating tseem yog qhov teeb meem - nws tsuas yog tias nws yooj yim dua rau overeat fatty zaub mov vim lawv yog cov ntsiab lus ntawm calorie ntau ntau.

Tab sis nco ntsoov tsis txhob txiav tawm tag nrho cov rog. Me ntsis yog qhov tsim nyog rau lub cev ua haujlwm, xws li kev nqus cov vitamins. Thiab monounsaturated rog - txiv ntseej roj, txiv ntseej, avocados - tau pom tias muaj txiaj ntsig zoo rau kev mob plawv.

6. Kuv puas txiav cov calories lossis rog kom poob phaus?

Txiav ob qho kom tau txais txiaj ntsig zoo tshaj plaws. "Nws yog qhov yooj yim dua los txwv cov calories thaum koj txiav cov rog, thaum txiav cov rog pab hauv kev poob phaus tsuas yog nws nrog cov calories poob," Brownell piav qhia. National Weight Control Registry-txoj haujlwm txuas mus ntxiv hauv University of Pittsburgh thiab University of Colorado-pom tias cov neeg noj zaub mov uas tswj tau 30-phaus lossis hnyav dua rau ntau dua ib xyoos tau ua tiav ib feem los ntawm kev txwv lawv cov calories kom txog 1,300 ib hnub thiab khaws cov rog kom txog 24 feem pua ​​ntawm cov calories.

7. Puas muaj calories los ntawm cov rog rog siv sijhawm ntev los hlawv ntau dua calories los ntawm cov rog tsis txaus?

Tej zaum tsis yog. Ib tug puv tes ntawm cov kev tshawb fawb, feem ntau ntawm cov tsiaj, pom tau hais tias cov monounsaturated fats nyob rau hauv txiv ntseej thiab txiv ntseej yuav hlawv me ntsis sai dua cov rog saturated. "Txhua cov rog tau hloov pauv sib txawv, tab sis qhov sib txawv me me uas hloov los ntawm ib qho rog mus rau lwm qhov tsis muaj qhov siv tau los ua kom poob phaus," Foreyt hais. Yog lawm, cov rog los ntawm cov nroj tsuag feem ntau thiab ntses yog lub plawv-noj qab haus huv, yog li cov txiaj ntsig ib leeg yog qhov laj thawj zoo los hloov los ntawm filet mignon thiab butter rau fillet ntawm ib leeg thiab roj txiv roj.

8. Puas yog "khoob" thiab "zais" calories ib yam?

Tsis yog Cov calories tsawg piav txog cov zaub mov uas muaj tsawg lossis tsis muaj txiaj ntsig kev noj haus. Piv txwv li, rau 112 calories, 8-ounce khob ntawm cov kua txiv kab ntxwv tshiab muaj cov poov tshuaj thiab khoom siv 100 feem pua ​​​​ntawm koj txhua hnub xav tau vitamin C, thaum tib lub txiv kab ntxwv soda muaj 120 calorie ntau ntau thiab tsis muaj cov as-ham. Dej qab zib muab cov calories tsis muaj dab tsi; tsis OJ.Feem ntau, ntau cov zaub mov ua tiav, nws cov vitamins, minerals, fiber ntau thiab cov tshuaj tiv thaiv kab mob hu ua phytochemicals, thiab nws cov ntsiab lus ntawm cov rog, qab zib thiab cov calorie ntau ntau.

Hauv qhov sib piv, zais calories tuaj yeem pom hauv txhua hom khoom noj. Cov no yog cov calories uas nkag mus rau hauv koj cov zaub mov ntsiag to, xws li los ntawm butter ntxiv rau zaub hauv chav noj mov. Foreyt ceeb toom tias "Yog tias koj noj zaub mov hauv tsev, koj muaj teeb meem, vim tias koj tsis paub tias muaj pes tsawg calories los ntawm cov rog tau ntxiv rau koj noj," Foreyt ceeb toom.

Txoj hauv kev yooj yim tshaj plaws kom tsis txhob zais cov calories yog nug txog cov khoom xyaw thaum lwm tus neeg tau npaj koj pluas noj thiab thov kom cov zaub mov uas koj tau txais hauv cov khw noj mov tau ci, ci lossis ua kom qhuav. Thaum yuav cov khoom ntim, ib txwm tshuaj xyuas daim ntawv lo khoom noj khoom haus. Qhov zoo li tsis muaj teeb meem bran muffin tuaj yeem khaws ntau grams roj, nce cov ntsiab lus calorie ntau.

9. Cov zaub mov tsis muaj calorie pab ua kom poob phaus?

Kev xav, yog. Hloov koj cov cola txhua hnub rau kev noj haus cola thiab koj yuav txuag tau txog 160 calories ib 12-ounce tuaj yeem, uas yuav tsum ua rau poob li 17-phaus hauv ib xyoos. Txawm li cas los xij, cov kws tshawb fawb tau kawm paub tias thaum tib neeg haus cov rog tsawg, txo cov piam thaj, cov zaub mov tsis muaj calorie lossis cov zaub mov tsis muaj calorie, lawv feem ntau them nyiaj los ntawm kev noj ntau lwm yam tom qab. Pennsylvania State University txoj kev tshawb fawb ntawm cov poj niam pom tias cov neeg uas tau hais qhia tias lawv tau noj khoom txom ncauj ntawm cov rog rog tsawg tsawg tau noj zaub mov ntau dua thaum lawv noj su thaum yav tsaus ntuj dua li cov poj niam hais qhia yogurt yog rog tag nrho, tsis hais txog qhov muaj roj tsawg ntawm cov khoom noj txom ncauj.

Txhawm rau kom tsis muaj- thiab cov zaub mov tsis muaj calorie ua haujlwm rau koj kom zoo dua, siv lawv ua ke nrog kev sim-thiab-qhov tseeb rau qhov poob phaus tas mus li, xws li txo qis ib feem, tau txais tsawg kawg 25 grams fiber ntau hauv ib hnub, noj ntau cov txiv hmab txiv ntoo. thiab zaub thiab qoj ib ce tsib zaug hauv ib lub lis piam.

10. Cov calories noj thaum tsaus ntuj ua txawv los ntawm cov noj thaum nruab hnub?

Tsis yog tiag. "Noj pluas hmo loj lossis khoom noj txom ncauj tsis tuaj yeem tswj tau thaum yav tsaus ntuj thiab tej zaum yuav muaj qhov ua kom rog me ntsis piv nrog kev noj tshais loj tom qab hnub ua haujlwm lub cev," Foreyt hais. "Tab sis cov txiaj ntsig tseem ceeb heev uas nws yuav tsis muaj kev cuam tshuam rau koj qhov hnyav." Txawm li cas los xij, rau peb feem ntau, noj hmo feem ntau yog pluas noj loj tshaj plaws ntawm ib hnub, muab yuav luag ib nrab ntawm tus neeg noj cov calories txhua hnub, thiab qhov ntawd tsis suav nrog cov khoom noj txom ncauj yav tsaus ntuj ntawm ice cream lossis chips. Qhov loj dua thiab cov calorie ntau ntau txhua lub sijhawm ntawm hnub yuav ntim rau phaus. Cov kev tshawb fawb tseem ceeb qhia tau hais tias noj zaub mov tsis zoo, tsis muaj calorie tsawg - piv txwv li, ib lub tais ntawm cov txiv hmab txiv ntoo uas muaj cov txiv hmab txiv ntoo thiab cov mis tsis muaj rog - ua rau nws yooj yim dua los tswj koj qhov hnyav. Qhov ntawd tsis yog vim muaj qhov sib txawv ntawm qhov calories raug hlawv, tab sis vim tias koj tsis tshua muaj kev noj ntau dhau hnub tom qab yog tias koj pib noj zaub mov zoo.

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