6 Qhov Tsis Txaus Yog Vim Li Cas Calorie Tsis Yog Calorie

Zoo Siab

• 1. Fructose vs suab thaj
• 2. Cov Thermic nyhuv ntawm Cov Khoom Noj
• 3. Protein tua Cov Neeg Qab Zib thiab Ua Rau Koj Noj Kom Tsawg
• 4. Qhov Kev Ntsuas Ua Si
• 5. Tsawg-Carb Cov Pluas Noj Ua Rau Tsis Siv Neeg Calorie Tsis Zoo
• 6. Glycemic Index
• Rau hauv qab Kab

Ntawm tag nrho cov khoom noj khoom haus cov ntsiab lus, cov lus dab neeg tsis muaj rog yog ib qho ua rau muaj ntau thiab muaj kev puas tsuaj ntau.

Nws yog lub tswv yim tias calories yog qhov tseem ceeb tshaj plaws ntawm kev noj zaub mov noj - cov khoom noj ntawm cov calories no tsis yog qhov tseem ceeb.

“Lub cev muaj yees nws tsis yog ib lub cev muaj yees yog cov calories, "lawv hais - nws tsis muaj teeb meem dab tsi txawm koj noj 100 calories los yog khaub noom broccoli, lawv yuav ua tib yam rau koj qhov hnyav.

Nws yog qhov tseeb tias txhua calories yog tib lub zog. Ib qho kev ntsuas cov zaub mov muaj 4,184 Joules ntawm lub zog. Hauv kev hwm ntawd, muaj calorie yog muaj calorie.

Tab sis thaum nws los rau hauv koj lub cev, tej yam tsis yooj yim. Tib neeg lub cev yog cov kab ke ua tau zoo biochemical nrog cov txheej txheem ntau ntau uas tswj hwm lub zog tshuav.

Cov zaub mov sib txawv mus los ntawm cov kab ke biochemical sib txawv, qee qhov tsis muaj txiaj ntsig thiab ua rau lub zog (calories) poob zoo li cov cua sov ().

Tseem ceeb tshaj yog qhov tseeb tias cov zaub mov sib txawv thiab macronutrients muaj qhov cuam tshuam loj rau cov tshuaj hormones thiab lub hlwb cov chaw uas tswj kev tshaib plab thiab kev noj nyob.

Cov khoom noj uas koj noj tuaj yeem muaj kev cuam tshuam loj heev rau cov txheej txheem lom neeg uas tswj thaum twg, yam dab tsi thiab koj noj ntau npaum li cas.

Ntawm no yog 6 qhov piv txwv ntawm qhov laj thawj vim li cas thiaj yog cov muaj calorie tsis tau muaj calorie.

1. Fructose vs suab thaj

Qhov ob lub ntsiab lus yooj yim hauv koj cov zaub mov yog piam thaj thiab fructose.

Gram rau gram, ob muab tib cov calories ntau.

Tab sis txoj kev uas lawv cov tshuaj tiv thaiv hauv lub cev sib txawv tag nrho (2).

Cov kua nplaum (glucose) tuaj yeem ua tiav los ntawm tag nrho koj lub cev cov ntaub so ntswg, tab sis fructose tsuas tuaj yeem cuam tshuam tau los ntawm daim siab hauv qee qhov tseem ceeb ().

Ntawm no yog ob peb qhov piv txwv ntawm vim li cas cov piam thaj calories tsis zoo ib yam li cov calories fructose:

• Ghrelin yog yam tshuaj tua tau tshaib plab. Nws nce rau thaum koj tshaib plab thiab nqis dua tom qab koj tau noj. Ib txoj kev tshawb nrhiav pom tias fructose ua rau ntau dua ghrelin ntau ntau - uas yog kev tshaib plab ntau dua - tshaj li cov piam thaj ().
• Fructose tsis txhawb kev ua kom lub chaw zaum hauv koj lub hlwb zoo ib yam li cov piam thaj, uas ua rau kev txo qis zoo nkaus li tus puv ().
• Kev siv ntau ntawm fructose tuaj yeem ua rau insulin kuj, lub plab rog rog nce ntxiv, triglycerides, ntshav qab zib thiab me me, tuab LDL piv rau cov calories ntau ntawm cov piam thaj ().

Raws li koj tuaj yeem pom: tus naj npawb ntawm cov calories ntau - ntau qhov sib txawv ntawm kev tshaib plab, cov tshuaj hormones thiab kev noj qab haus huv metabolic.

Kev txiav txim siab cov as-ham raws cov calories lawv muab yog txoj kev yooj yim dhau.

Nco ntsoov tias fructose tsuas yog muaj qhov tsis zoo thaum noj ntau dhau. Ntxiv qab zib thiab khaub noom yog nws cov khoom noj khoom haus loj tshaj plaws.

Tsis txhob poob siab kom tau noj ntau yam txiv hmab txiv ntoo. Thaum lawv muaj cov fructose, lawv kuj tseem nplua nuj nyob hauv fiber ntau, dej thiab muab kev zom luam yeeb tseem ceeb, uas ua rau kom qhov tsis zoo ntawm cov fructose.

Txawm hais tias fructose thiab piam thaj muab tib cov calories ntau, fructose muaj cov kev tsis zoo ntau rau cov tshuaj hormones, qab los thiab kev noj qab haus huv metabolic.

2. Cov Thermic nyhuv ntawm Cov Khoom Noj

Cov zaub mov sib txawv mus txog cov kev sib txawv ntawm cov metabolic.

Qee txoj hauv kev ntawm no zoo dua li lwm tus.

Qhov ua tau zoo dua ntawm cov teeb meem metabolic yog, qhov ntau ntawm cov zaub mov siv lub zog tau siv rau kev ua haujlwm thiab tsawg dua thaum tshav kub kub.

Cov metabolic txoj hauv kev rau cov protein tsis muaj dab npaum li cov kev paub ua rau metabolic rau carbs thiab rog.

Protein muaj 4 calories ib gram, tab sis ib feem loj ntawm cov protein tsis txaus yog ploj thaum tshav kub thaum lub cev zom tawm.

Cov nyhuv ua cua sov ntawm cov zaub mov yog qhov kev ntsuas seb cov zaub mov ntau npaum li cas nce kev siv zog, vim yog lub zog xav tau zom, nqus thiab metabolize cov as-ham.

Ntawm no yog cov nyhuv thermic ntawm cov macronutrients sib txawv ():

• Rog: 2–3%
• Carbs: 6–8%
• Cov protein ntau: 25–30%

Cov peev txheej sib txawv ntawm tus naj npawb pes tsawg, tab sis nws pom tseeb tias cov protein xav tau lub zog ntau dua los ua kom muaj rog ntau dua li cov rog thiab carbs ().

Yog tias koj mus nrog lub cev sov ntawm 25% rau cov protein thiab 2% rau cov rog, qhov no yuav txhais tau tias 100 calories ntawm cov protein yuav xaus li 75 calories, thaum 100 calories ntawm cov rog yuav xaus li 98 calories.

Cov kev tshawb fawb qhia tias cov zaub mov muaj protein ntau ntxiv ua rau cov metabolism hauv 80-100 calories ib hnub, piv rau cov zaub mov muaj protein tsawg dua (,).

Muab tso yooj yim, cov zaub mov muaj protein ntau muaj cov txiaj ntsig metabolic kom zoo.

Protein calories yog cov rog tsawg dua li cov calories los ntawm carbs thiab cov rog, vim tias protein yuav siv ntau lub zog rau cov metabolize. Tag nrho cov zaub mov tseem yuav tsum tau muaj zog ntau dua los mus zom dua li cov zaub mov tiav.

3. Protein tua Cov Neeg Qab Zib thiab Ua Rau Koj Noj Kom Tsawg

Zaj dab neeg protein tsis xaus nrog cov metabolism hauv ntau.

Nws tseem ua rau yus tsis qab los noj mov, ua rau koj noj tsawg dua calories.

Cov kev tshawb fawb qhia tias cov protein yog los ntawm qhov feem ntau puv macronutrient (,).

Yog tias koj nce koj cov protein kom tsawg, koj pib poob phaus yam tsis suav cov calories lossis tswj ntu. Protein tso cov rog rog rau ntawm autopilot (,).

Hauv ib txoj kev tshawb nrhiav, cov neeg uas nce lawv cov protein kom txog 30% ntawm calories, pib noj zaub mov tsawg 441 calories ib hnub thiab poob 11 phaus (4.9 kg) hauv 12 lub lis piam ().

Yog tias koj tsis xav ua kom yoo mov tab sis tsuas yog qog cov txiaj ntsig metabolic teev hauv koj txoj kev pom zoo, ntxiv cov protein ntau rau koj cov zaub mov noj yuav yog qhov yooj yim thiab qab tshaj plaws ua rau poob phaus.

Nws yog tseeb tias thaum nws los txog cov kev paub txog metabolism thiab kev qab los noj mov, cov protein tsis zoo nws tsis yog tib yam li cov calorie hauv carbs lossis cov rog.

Cov protein ntau tuaj yeem tuaj yeem ua rau txo qis tsis qab los thiab ua rau lub cev yuag yam tsis muaj qhov yuag yam tsis tas yuav tsum tau ntsuas lub cev lossis cov tswj lub cev.

4. Qhov Kev Ntsuas Ua Si

Cov zaub mov sib txawv muaj qhov sib txawv ntawm satiety. Qhov no txhais tau hais tias muaj qee yam zaubmov yuav ua rau koj lub siab puv npo.

Nws tseem yooj yim dua rau kev yoo noj rau qee yam zaub mov dua li lwm tus.

Piv txwv li, nws yuav yooj yim rau noj 500 calories lossis ntau dua cov mis nyuj khov, thaum koj yuav tsum yuam kom koj tus kheej noj 500 calories ntawm cov qe lossis zaub cob pob.

Nov yog ib qho piv txwv tseem ceeb ntawm txoj kev xaiv cov khoom noj uas koj xaiv tau muaj feem cuam tshuam rau tag nrho cov calories uas koj tau siv mus.

Muaj ntau ntau yam uas txiav txim siab qhov txiaj ntsig ntawm satiety ntawm cov zaub mov sib txawv, uas tau ntsuas ntawm lub nplai hu ua satiety index ().

Qhov ntsuas satiety yog ntsuas ntawm lub peev xwm ntawm cov zaub mov kom txo tau kev tshaib plab, nce kev xav ntawm lub siab thiab txo cov calories kom tsawg rau ob peb teev tom ntej.

Yog tias koj noj cov zaub mov uas qis rau ntawm qhov ua tau zoo txaus, ces koj yuav ua rau neeg tuag tshaib thiab rov noj dua. Yog tias koj xaiv cov khoom noj uas siab dua ntawm cov satiety index, koj yuav xaus kom noj tsawg dua thiab poob phaus.

Piv txwv ntawm cov khoom noj uas ua rau siab ntawm lub satiety Performance index tau hau qos yaj ywm, nqaij nyuj, qe, taum thiab txiv hmab txiv ntoo. Cov zaub mov uas nyob qis rau ntawm qhov ntsuas muaj xws li donuts thiab ncuav.

Kom meej meej, txawm hais tias koj xaiv cov khoom noj uas ua noj rau qhov twg los yuav muaj feem cuam tshuam rau koj lub zog tshuav nyiaj li cas hauv lub sijhawm ntev.

Cov khoom noj sib txawv muaj cov teebmeem sib txawv ntawm satiety thiab muaj pes tsawg calories koj xaus rau kev noj nyob rau tom qab noj mov. Qhov no yog ntsuas ntawm qhov ntsuas hu ua satiety index.

5. Tsawg-Carb Cov Pluas Noj Ua Rau Tsis Siv Neeg Calorie Tsis Zoo

Txij li thaum xyoo 2002, tshaj 20 cov kev tswj hwm kev pheej hmoo tau sib piv cov zaub mov muaj cov zaub mov uas tsis muaj cov rog thiab cov muaj roj tsawg.

Cov txiaj ntsig tau ua ntu zus qhia tias cov zaub mov tsis muaj carb uas ua rau lub cev hnyav dua ua rau lub cev hnyav dua li cov zaub mov tsis muaj rog, feem ntau 2-3 zaug ntau npaum li.

Ib qho ntawm cov laj thawj tseem ceeb rau qhov no yog tias cov zaub mov muaj zaub mov carb qis ua rau txo qis qab los noj. Cov neeg pib noj tsawg dua calories tsis sim (, 17).

Tab sis txawm hais tias cov calories yog sib luag ntawm cov pab pawg, cov pab pawg qis carb feem ntau poob phaus ntau, tab sis nws tsis tshua ncav qhov tseem ceeb ntawm kev txheeb xyuas (, 19,).

Qhov laj thawj loj tshaj plaws rau qhov no yog tej zaum cov zaub mov tsis muaj carb ntau cov zaub mov tseem ua rau cov dej tsis pom zoo. Kev tawm tsam ntau dhau mus yuav ploj mus nyob hauv thawj lub lis piam lossis ob ().

Ntxiv mus, cov zaub mov uas tsis muaj cov carb ntau yuav suav nrog muaj protein ntau dua li cov zaub mov muaj roj tsawg. Protein yuav siv lub zog los zom cov zaub mov thiab lub cev siv lub zog hloov cov protein rau hauv cov piam thaj ().

Kev noj zaub mov kom tsawg losyog ua rau lub cev tsis zoo ua rau kom yuag hnyav dua li cov zaub mov uas tsis muaj rog, txawm tias cov zaub mov tsis sib thooj hauv pawg.

6. Glycemic Index

Muaj ntau cov kev sib cav hauv kev ua noj ua haus thiab cov kws tshaj lij tsis pom zoo rau ntau yam.

Tab sis ib qho ntawm ob peb yam uas yuav luag txhua tus neeg pom zoo rau yog qhov ua kom zoo zoo carbs yog qhov tsis zoo.

Qhov no suav nrog ntxiv cov suab thaj zoo li sucrose thiab high-fructose pob kws phoov, nrog rau cov khoom lag luam zoo nkauj zoo li lub khob cij dawb.

Refined carbohydrates zoo li tsis tshua muaj fiber ntau thiab yog zom thiab nqus sai, uas ua rau muaj kev ntsia hlau loj hauv cov ntshav qab zib. Lawv muaj cov lej glycemic siab kawg (GI), uas yog qhov kev ntsuas seb cov zaub mov sai li cas nce cov ntshav qab zib.

Thaum koj noj khoom noj uas yuav ua rau cov ntshav qab zib sai, nws yuav ua rau muaj cov piam thaj hauv ntshav ob peb teev tom qab. Thaum qhov ntawd tshwm sim, koj tau mob siab rau lwm cov khoom txom ncauj carb ntau.

Qhov no tseem hu ua "ntshav qab zib cov roj coaster."

Ib txoj kev tshawb nrhiav cov neeg milkshakes zoo ib yam hauv txhua txoj kev suav tshwj tias ib tus muaj GI siab thiab lwm qhov qis GI carbs. Lub siab-GI milkshake ua rau kev tshaib kev nqhis thiab kev nqhis ntau ntau piv rau qhov qis-GI co ().

Lwm qhov kev tshawb pom pom tias cov tub hluas ntxhais hluas tau noj 81% ntau calories thaum noj zaub mov GI ntau dua piv rau cov zaub mov GI tsawg ().

Yog li no, qhov ceev ntawm cov carb calories raug cov kab ke tuaj yeem ua rau muaj qhov cuam tshuam rau lawv lub peev xwm ua rau ua kom hnyav dua thiab hnyav dua.

Yog tias koj noj cov zaub mov muaj carb ntau, nws yog qhov tseem ceeb rau xaiv tag nrho, ua tsis muaj cov carb uas muaj cov tshuaj fiber. Cov tshuaj fiber ntau tuaj yeem txo tus nqi ntawm cov piam thaj hauv koj qhov system (,).

Kev tshawb fawb xwm yeem qhia tias cov neeg uas noj zaub mov GI ntau tshaj yog qhov muaj kev pheej hmoo ntau tshaj yog cov rog thiab ntshav qab zib. Qhov ntawd vim tias tsis yog txhua qhov carb calories raug tsim kom sib npaug (,).

Kev tshawb fawb qhia pom tias cov carbohydrates ua kom zoo dua ua rau cov ntshav qab zib sai thiab ntau dua hauv cov ntshav qab zib, uas ua rau cov kev nqhis dej thiab cov khoom noj nce ntxiv.

Rau hauv qab Kab

Cov khoom siv calories sib txawv yuav muaj ntau yam kev cuam tshuam ntawm kev tshaib plab, cov tshuaj hormones, lub zog siv thiab lub hlwb thaj tsam uas tswj cov khoom noj kom tsawg.

Txawm hais tias cov calories yog qhov tseem ceeb, suav lawv lossis tseem nco qab paub txog lawv tsis tas yuav poob ceeb thawj.

Feem ntau, kev hloov pauv yooj yim hauv kev xaiv zaub mov tuaj yeem ua rau tib yam lossis zoo dua li kev txwv koj cov khoom noj muaj calorie.