カロリーの質は、腹部の脂肪や体重を減らすプロセスにおいて重要ですか？
ダイエット中は、摂取カロリーの量に気を付けるだけでなく、何を食べるかも重要です。これをよりよく理解するために、例を挙げます:
オプション 1.
チョコレートクッキー 100g - 367 kcal
オプション 2.
メインディッシュ:
½ グリルチキン胸肉（皮なし） - 130 kcal
100g 若いジャガイモ - 75 kcal
サラダ - 70 kcal
デザート:
ベリーのスムージー（⅓ カップの脱脂ヨーグルト、⅔ カップのベリー、氷） - 93 kcal
合計メインディッシュとデザート - 368 kcal
あなたはどちらのオプションが良いと思いますか？
体重を効果的に管理するためには、摂取カロリーの質に注意を払う必要があります。さまざまな源からのカロリーは、体に異なる影響を与えます。チョコレートクッキーのような加工されたお菓子からのカロリーは、主に単純糖と飽和脂肪を供給し、血糖値を急激に上昇させ、その後急激に低下させ、結果的に再び空腹感を引き起こします。一方、グリルチキン、ジャガイモ、サラダのような栄養価の高い食事からのカロリーは、タンパク質、食物繊維、そして必要なビタミンやミネラルを供給し、満腹感を長く維持し、血糖値を安定させます。
カロリーは重要ですが、同様に重要なのは、そのカロリーがどこから来るのか、そして体がそれをどのように処理するのかです。健康的な食事は、カロリーを数えるだけでなく、摂取する食べ物の質にも気を配ることです。このことを忘れないでください。そうすれば、スリムな体型を得て維持するのがずっと簡単になります。
ダイエット中は、摂取カロリーの量に気を付けるだけでなく、何を食べるかも重要です。これをよりよく理解するために、例を挙げます:
オプション 1.
チョコレートクッキー 100g - 367 kcal
オプション 2.
メインディッシュ:
½ グリルチキン胸肉（皮なし） - 130 kcal
100g 若いジャガイモ - 75 kcal
サラダ - 70 kcal
デザート:
ベリーのスムージー（⅓ カップの脱脂ヨーグルト、⅔ カップのベリー、氷） - 93 kcal
合計メインディッシュとデザート - 368 kcal
あなたはどちらのオプションが良いと思いますか？
体重を効果的に管理するためには、摂取カロリーの質に注意を払う必要があります。さまざまな源からのカロリーは、体に異なる影響を与えます。チョコレートクッキーのような加工されたお菓子からのカロリーは、主に単純糖と飽和脂肪を供給し、血糖値を急激に上昇させ、その後急激に低下させ、結果的に再び空腹感を引き起こします。一方、グリルチキン、ジャガイモ、サラダのような栄養価の高い食事からのカロリーは、タンパク質、食物繊維、そして必要なビタミンやミネラルを供給し、満腹感を長く維持し、血糖値を安定させます。
カロリーは重要ですが、同様に重要なのは、そのカロリーがどこから来るのか、そして体がそれをどのように処理するのかです。健康的な食事は、カロリーを数えるだけでなく、摂取する食べ物の質にも気を配ることです。このことを忘れないでください。そうすれば、スリムな体型を得て維持するのがずっと簡単になります。
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3 answers
I never counted calories but intuitively (naturally based on some knowledge) I changed my habits, for example, I love sweets - I replaced milk chocolate with chocolate with at least 70% cocoa (I eat it a maximum of once a week), I avoid the shelves with halva (in the Turkish store) and marzipan (Germany is a powerhouse in it :-)), I grew fond of dried fruits, nuts and almonds became a substitute for chips (they have a lot of calories but are a 'balm' for the brain), I don't use butter unless I'm baking cheesecake :-), I don't eat dinner (sometimes it's a late lunch) and the exception is, for example, some party, but then, if possible, as a snack with beer or wine, I always choose cheeses (goat, mature = World Championship, you should try it). Life is not always as we would like it to be and there are.. slip-ups, whether it's an unplanned steak on the grill, or... but the next day put on your 'sneakers', headphones in your ears and do what you like.. a quick walk, run, gym, or ergometer (e.g., bike) and streaming. :-)
I never counted calories but intuitively (naturally based on some knowledge) I changed my habits, for example, I love sweets - I replaced milk chocolate with chocolate with at least 70% cocoa (I eat it a maximum of once a week), I avoid the shelves with halva (in the Turkish store) and marzipan (Germany is a powerhouse in it :-)), I grew fond of dried fruits, nuts and almonds became a substitute for chips (they have a lot of calories but are a 'balm' for the brain), I don't use butter unless I'm baking cheesecake :-), I don't eat dinner (sometimes it's a late lunch) and the exception is, for example, some party, but then, if possible, as a snack with beer or wine, I always choose cheeses (goat, mature = World Championship, you should try it). Life is not always as we would like it to be and there are.. slip-ups, whether it's an unplanned steak on the grill, or... but the next day put on your 'sneakers', headphones in your ears and do what you like.. a quick walk, run, gym, or ergometer (e.g., bike) and streaming. :-)
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I switched to a low-carb diet. I completely gave up sugar, sweets, and sweeteners. I eat a maximum of 3 times a day and try not to eat potatoes, groats, pasta, etc., but I eat a lot of vegetables mainly containing fiber, I eat fats and of course protein (1 gram per kg of body weight). I don't count calories, and I started not so much losing weight as losing my belly, and that's exactly what I wanted.
I switched to a low-carb diet. I completely gave up sugar, sweets, and sweeteners. I eat a maximum of 3 times a day and try not to eat potatoes, groats, pasta, etc., but I eat a lot of vegetables mainly containing fiber, I eat fats and of course protein (1 gram per kg of body weight). I don't count calories, and I started not so much losing weight as losing my belly, and that's exactly what I wanted.
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Calories are just energy, they have nothing to do with weight loss. I can eat a loaf of bread, around 1300 calories, and I won't feel it, but if I eat 4 donuts, around 1350 calories, I'll have a belly like a balloon. The thing is, donuts alone don't cause weight gain, but eating does. We can eat bread until we're full and still not gain weight, of course dry bread, not with margarine which has fat and toppings that are also fatty. Hard-to-digest food like sweet, fatty items such as donuts, bacon, pork neck, sauces, fatty soups, potatoes with sauce or fat cause weight gain, not some calories. A liter of skim milk has 350 calories, the same as a donut and the same as 100 grams of raw cereal without water. With water, they are heavier and weigh around 360 grams having 350 calories. And these calories cannot be treated the same as calories from donuts from a meat dinner.
Calories are just energy, they have nothing to do with weight loss. I can eat a loaf of bread, around 1300 calories, and I won't feel it, but if I eat 4 donuts, around 1350 calories, I'll have a belly like a balloon. The thing is, donuts alone don't cause weight gain, but eating does. We can eat bread until we're full and still not gain weight, of course dry bread, not with margarine which has fat and toppings that are also fatty. Hard-to-digest food like sweet, fatty items such as donuts, bacon, pork neck, sauces, fatty soups, potatoes with sauce or fat cause weight gain, not some calories. A liter of skim milk has 350 calories, the same as a donut and the same as 100 grams of raw cereal without water. With water, they are heavier and weigh around 360 grams having 350 calories. And these calories cannot be treated the same as calories from donuts from a meat dinner.
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