Food Energy Density: EP Back Clinic

Uropi nemuviri zvinoda macronutrients anosanganisira makabhohaidhiretsi, mafuta, uye mapuroteni muhuwandu hwakakodzera kupa simba muviri. Inenge hafu yemakoriyumu inofanira kubva kumacarbohydrates, 30% kubva kumafuta, uye 20% kubva kumapuroteni. Chikafu simba density ndiyo uwandu simba, inomiririrwa nenhamba yemakoriyori, mune imwe chiyero chekuyera.

Food Energy Density

Kuwanda kwesimba kunotarirwa nehuwandu hwema macronutrients - mapuroteni, mafuta, makabhohaidhiretsi, fiber, uye mvura.

• Zvikafu zvine simba-dense zvakakwirira mumakoriyumu pakushumira.
• Zvokudya zvine huwandu hwakawanda hwefiber nemvura zvine density yakaderera.
• Zvokudya zvine mafuta akawanda zvine simba rakawedzerwa.
• Muenzaniso wechikafu chepamusoro-simba-density chikafu nekuda kwehuwandu hwekoriori kubva kushuga, mafuta, uye diki yekushumira saizi.
• Muenzaniso wezvokudya zvakaderera-simba-density ispinachi nokuti inongova nemacalorie mashoma mundiro yose yemashizha espinachi mbishi.

Energy Dense Foods

Zvikafu zvine simba-dense zvine huwandu hwakawanda hwemacalorie / simba pagiremu. Iwo anowanzo akakwirira mumafuta uye akaderera mumvura. Mienzaniso yezvokudya zvine simba-dense inosanganisira:

• Dairy yakazara-mafuta
• Butter
• Cheese
• Nut butter
• Mafuta akacheka nyama
• Miriwo ine sitachi
• Masosi akakora
• Nuts
• Mbeu

Zvikafu zvishoma-zvinovaka muviri zvinosanganisira:

• Sweets
• Zvokudya zvakakangwa zvakadzika
• machipisi
• Pasita
• Crackers
• Chips

Zvokudya zvakaita sesobho uye zvinwiwa zvinogona kunge zvakakwirira kana kuderera simba density zvichienderana nezvinosanganiswa. Soups-based soups nemuriwo kazhinji ane low density ukuwo soups dzakarukwa dzine simba-dense. Mukaka usina mafuta hauna kukora kupfuura mukaka wenguva dzose, uye soda yekudya haina kuoma pane soda yenguva dzose.

Low Energy Dense Foods

• Zvokudya zvine simba shoma zvinosanganisira high-fiber green uye miriwo ine mavara.
• Zvokudya zvine simba rakaderera kazhinji zvinovaka muviri-dense, zvinoreva kuti vane zvakawanda zvinovaka muviri pakukura kwesevhisi.
• Michero yakawanda, michero, uye miriwo zvine macalorie mashoma, ane fiber yakawanda, uye akazara nemavhitamini nemamineral.
• Zvokudya zvakakwirira mumvura zvakaita semichero yecitrus nemavise kazhinji zvine simba shoma.
• Zvikafu zvakaderera-calori kazhinji zvine simba rakaderera, asi kwete nguva dzose.
• Izvo zvakakosha kuti uverenge zvinovaka muviri kuti uzive kuti mangani macalorie ari kupihwa zuva nezuva.

Weight Management

• Weight manejimendi ndeyekutarisa kuti mangani macalorie anotorwa mukati uye mangani macalorie akapiswa.
• Kuzadza pazvokudya zvine simba shoma rinoita kuti muviri unzwe kugutsikana uchidya mashoma epamusoro-density macalorie.
• Ronga kudya kwese kuitira kuti zvinosanganisira chikafu chine simba rakaderera uye nepamusoro mune zvinovaka muviri.
• Nekudaro, izvo zvinopesana zvinogona kuitika kana vanhu vakadya zvakanyanya-yakaderera-simba-dense chikafu, vanoda huwandu hukuru hwechikafu kuti vazadze, uye semhedzisiro, vanotora macalorie akawanda.
• Izvi hazvina kunaka pakuderedza uremu, asi zvinogona kubatsira kana uchiedza kuwedzera uremu.
• High-energy-dense zvokudya zvinovaka muviri zvinosanganisira makopeya, nzungu, nemhodzi.

Kugadzirisa Mazano

Wedzera Zvimwe Zvibereko uye Miriwo Mundiro

• Inenge hafu yeplate inofanira kuvharwa ne-low-calorie michero nemiriwo.
• Berries inotapira uye inonaka uye inopa antioxidants
• Siya chikamu chechina chendiro yeprotein, uye chikamu chasara chinogona kuchengetedza kudya kwesitashi sepasta, mbatatisi, kana mupunga.
• Kudya michero yakawanda uye miriwo inozadza zvishoma muviri zvichitungamira mukudya zvishoma zvine simba-dense chikafu.
• Vanodya vanofanirwa kuyedza akasiyana mabikirwo, munguva pfupi kana gare gare, ivo vachawana chimwe chinhu chavanonakidzwa nacho.

Tanga neSaradhi kana Bhodhoro reMuto Wakajeka

• Soups nemasaladhi zvinozadza muviri pamberi pekosi huru-yakasimba senge pasta, pizza, kana chimwe chikafu chine macalorie akawanda.
• Dzivisa heavy cream-based salad dressings uye creamed soups.
• Mvura ine zero macalorie uye kunwa magirazi mashoma kunogona kubatsira kudzvanya nzara kusvika kudya kunotevera, kana a low-density snack.

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Kubva Kubvunzana Kuchinja

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References

www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

Fernandez, Melissa Anne, uye André Marette. "Zvinogona Kubatsira Hutano Kubatanidza Yogurt uye Zvibereko Zvichibva paProbiotic uye Prebiotic Properties." Kufambira mberi mune zvinovaka muviri (Bethesda, Md.) vol. 8,1 155S-164S. 17 Ndira 2017, doi:10.3945/an.115.011114

Horgan, Graham W et al. "Maitiro emapoka echikafu akasiyana pakudya kwesimba mukati uye pakati pevanhu." European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1

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Slesser, M. "Simba nechikafu." Basic life sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15

Specter, SE et al. "Kuderedza simba reice cream hakurevi kuderedzwa kugamuchirwa kana kupa muripo mushure mekuratidzwa kakawanda." European Journal of Clinical Nutrition vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627

Westerterp-Plantenga, M S. "Mibairo yekuwanda kwesimba rekudya kwemazuva ese pakutora simba kwenguva refu." Physiology & maitiro vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030