Sự thật về cách tính calo có thể bạn chưa biết

Đồ uống có cồn được xếp vào nhóm thực phẩm nhiều calo nhưng giá trị dinh dưỡng thấp, còn gọi là calo “rỗng”.

Phần lớn mọi người hấp thụ calo nhiều hơn cần thiết. Theo Tổ chức Y tế Công cộng Anh, với người trưởng thành, lượng calo nên ăn mỗi ngày là 2.000 ở nữ và 2.500 ở nam; trong đó 400 calo cho bữa sáng, 600 calo cho bữa trưa, 600 calo cho bữa tối, còn lại dành cho một số đồ uống hay đồ ăn nhẹ lành mạnh.

Ngoài việc chú ý đến số lượng calo nạp vào, Tổ chức Y tế Công cộng Anh khuyến nghị người tiêu dùng nên tham khảo thêm giá trị dinh dưỡng trên bao bì sản phẩm. Dưới đây là những điều bạn cần biết về calo để ăn uống lành mạnh hơn.

Sự thật về cách tính calo
Sự thật về cách tính calo

Ảnh: Healthy Magazine.

Lượng calo cao và thấp

Không phải lúc nào thực phẩm giàu calo cũng không có lợi cho sức khỏe. Tương tự, thực phẩm ít calo chưa chắc đã tốt. Lượng calo ít được định nghĩa là dưới 40 calo cho một khẩu phần ăn và dưới 20 calo trong mỗi 100 ml đồ uống.

“Không” calo

Nhà sản xuất được phép quảng cáo sản phẩm của mình không chứa calo nếu một khẩu phần chứa ít hơn 5 đơn vị calo. Tuy nhiên, trên thực tế, một lon thức uống có ga “không chứa calo” vẫn chứa tới 10 calo.

Calo “rỗng”

Calo “rỗng” thường dùng để chỉ những thực phẩm hay thức uống có lượng đường cao nhưng giá trị dinh dưỡng thấp như đồ uống có cồn, kẹo ngọt.

Calo “ẩn”

Điều này có nghĩa là sản phẩm dinh dưỡng có lượng calo cao hơn mức người tiêu dùng nghĩ. Một cốc sữa chua ít béo 125 g chứa khoảng 100 calo, nhiều hơn một cái bánh quy phủ chocolate.

Calo ngoài quán ăn

Theo một nghiên cứu của Anh, khoảng 25% lượng tiêu thụ calo của mỗi người đến từ các địa điểm ăn uống bên ngoài. Ngày càng nhiều quán cà phê và nhà hàng thông tin về lượng calo trong các sản phẩm nhưng việc theo dõi và kiểm soát dinh dưỡng vẫn còn khó khăn, nhất là khi khách hàng yêu cầu thêm các hương liệu bổ sung cho khẩu phần của mình. Cụ thể, cà phê latte pha bằng sữa ít béo chứa gần 78 calo. Nếu thêm siro vani, lượng calo tăng gấp đôi lên 175 đơn vị.

Ăn uống đúng cách

Theo Tổ chức Y tế công cộng Anh, một chế độ ăn khỏe mạnh nên bao gồm nhiều trái cây, rau củ, một số thực phẩm giàu tinh bột (bánh mì nguyên hạt, mì ống, gạo), protein (từ thịt, cá, sữa, đậu lăng) cùng một ít chất béo. Cần giảm đồ uống có ga, đồ uống có cồn, đường ngũ cốc ăn sáng, bánh quy hoặc bánh ngọt.

Mỗi người cũng có thể tính toán chỉ số khối cơ thể (BMI) để đánh giá cân nặng của mình, từ đó điều chỉnh thói quen ăn uống. Nếu cần giảm cân, hãy đặt mục tiêu giảm bớt 500 đến 600 calo mỗi ngày. Sau một tuần bạn có khả năng giảm từ 0,5 tới một kg.

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