Tose tinoda kudya zvishoma, kunwa. Makeke atinodya panguva yetii yemasikati, pakiti yemachipisi atinodya tichiona bhaisikopo, bhodhoro resoda ratinonwa patinoungana neshamwari... izvi zvava chikamu chehupenyu hwedu. Asi wakambofunga here nezvekudya kunovaka muviri kunopihwa neizvi zvekudya nezvinwiwa kumiviri yedu? Kazhinji, izvi zvekudya nezvinwiwa hazvina hutano, zvine macalorie chete. Nhasi, ngatitaurei nezve "macalorie asina chinhu" kana "Macalorie Asina Chinhu".
Zvichitaurwa zviri nyore, chii chinonzi 'macalorie asina chinhu' aya?
Izwi rekuti "hapana chinhu" rinoreva "hapana chinhu." "Macalorie asina chinhu" akafanana. Kunyange zvazvo chikafu ichi chichipa muviri wako macalorie (kureva simba), hachipi chimwe chinhu chakakosha pahutano. Kunyanya, hachina zvinovaka muviri, zvakaita semavhitamini, maminerari, fiber, kana phytochemicals.
Zvichitaurwa zviri nyore, izvi zvakafanana nebhokisi risina chinhu rine mavara akanaka asi risina mukati. Zvinongopa simba kumuviri chete, asi hapana chinodzivisa kudya.
Kune zvikonzero zviviri zvikuru zvinowedzera macalorie asina chinhu mukudya kwedu:
1. Chero chinhu chine shuga yakawanda kana zvimwe zvinotapira.
2. Chero chinhu chine mafuta akawandisa nemafuta.
Ngatitarisei vanhu vaviri ava vakapara mhosva zvakasiyana.
Mhosva #1: Shuga yakawandisa uye zvinotapira
Tose tinoziva kuti huwandu hweshuga muzvikafu zvatinodya nekunwa hwakakwira zvikuru kupfuura kare. Kunyanya, macalorie aya eshuga asingakoshi anowedzerwa mumiviri yedu kubva muzvinwiwa zvatinonwa, pane kubva muzvikafu zvatinodya. Fungidzira kuti shuga yakawanda sei yaunowedzera mumuviri wako kubva muchinwiwa chimwe chete chinotapira pazuva.
Ongororo yakatowana kuti tisingazive tinodya huwandu hwakawanda hwemacalorie ekuwedzera pazuva kubva mushuga. Macalorie aya ekuwedzera anowedzera kusvika pahuwandu hwakawanda mukati memwedzi. Ichi ndicho chikonzero chikuru chekufuta.
Ngationei kuti mabhomba aya eshuga chii.
| Rudzi rwechikafu/chinwiwa | Ngatidzidzei nezveshuga dzakavanzwa. |
|---|---|
| Soda nezvimwe zvinwiwa zvinotapira | Izvi ndizvo zvinonyanya kukonzera izvi. Zvinwiwa zvemichero zvinotengwa muchitoro, remonade, nezvinwiwa zvemitambo zvine shuga yakawanda. Bhodhoro resoda rinogona kunge riine zvipunu zveshuga zvinosvika 8-10. |
| Kofi netii zvinonaka | Kofi inotonhora, milkshakes, uye faloodas zvatinonwa muzvitoro zvakazara neshuga. Kunyangwe zvichinaka kwazvo, zvine macalorie akawanda. |
| Makeke, makeke nemabhisikiti | Zvizhinji zve "kudya kwedu kupfupi" zvinowira muchikamu ichi. Mafini anotengwa muchitoro, keke, kana bhanzi rekirimu rine shuga yakawanda kupfuura yaungafunga. Izvi zvakare macalorie asina chinhu. |
| Zviyo zvekudya zvemangwanani zvinotapira | Kana ukatarisa mazita emapaketi eatmeal ane flavoured nemacornflakes anowanzopihwa vana, uchaona huwandu hweshuga. Kazhinji, chinhu chechipiri chinogona kunge chiri "shuga". |
| Masosi nemasiropu (Zvinonhuhwirira) | Zvinonhuwirira zvakaita seketchup, chili sauce, uye pancake syrup zvine shuga yakawanda yakavanzwa. Hushoma hwacho hwakanaka, asi kuwedzera zvakawanda kunogona kuwedzera macalorie akawanda. |
Mhosva #2: Mafuta akawandisa nemafuta
Chinokonzera chechipiri mafuta akawandisa nemafuta. Kunyange hazvo mamwe mafuta (akadai seaya ane mafuta akanaka seomega-3) akanakira muviri, kazhinji chikafu chatinodya chine mafuta asina kunaka. Kunyanya mafuta akaipa anonzi mafuta akazara uye mafuta etrans .
Chinonyanya kukosha ndechekuti, gramu yemafuta ine macalorie akapetwa kaviri kupfuura gramu yemacarbohydrate (starch) kana mapuroteni.
- 1 gramu yemafuta = anenge macalorie mapfumbamwe
- 1 gramu yeprotein kana carbohydrate = anenge macalorie mana
Unonzwisisa here? Izvi zvinoreva kuti kana mafuta mashoma angowedzerwa, huwandu hwemacalorie muzvikafu hunowedzera. Muenzaniso wakanaka weizvi chikafu chinokurumidza. Ngatitarisei zvimwe zvekudya zvisina macalorie zvine mafuta akawanda.
| Rudzi rwechikafu | Chenjerera mafuta akawandisa. |
|---|---|
| Chikafu chekutenga | Izvi zvinosanganisira maFrench fries, huku dzakabikwa, zvinhu zvakakangwa zvakadzika, kottu, mupunga wakakangwa, nezvimwewo. Huwandu hwemafuta anoshandiswa kugadzira zvinhu izvi hwakakwira. Uyewo, masosi anowedzerwa ane mafuta akawanda. |
| Mayonnaise | Mayonnaise inogadzirwa nemafuta nemazai. Saka, ine macalorie akawanda nemafuta akawanda. Mashupuni maviri emayonnaise pasandwich kana salad anowedzera macalorie akawanda mukudya kwako. |
| Machipisi nemapopcorn emu microwave | Mbatatisi nechibage chikafu chinovaka muviri, asi kana zvazorwa nemafuta uye zvaiswa munyu, zvinova macalorie akawanda asina chinhu. Kunyanya paketi yemachipisi anobva kuchitoro ine mafuta akawanda nemacalorie akawanda. |
| Zvikwekwe | Macrackers mazhinji anogadzirwa neupfu huchena nemafuta asina hydrogen, izvo zvinopa hutano hushoma mumuviri. |
| Zvekudya Zvakatonhora Zvakatonhora | Zvokudya zvepakarepo zvakaita sepizza, rolls, masoseji, uye parathas zvinowanikwa mufiriji yesupamaketi zvinowanzova nemafuta akawanda uye macalorie asina chinhu. |
Saka toita sei?
Zvino ungave uchifunga kuti, "Saka handingadyi chero chimwe chezvinhu izvi zvandinoda here?" Kwete, hazvisi. Chinhu chakakosha pano "huwandu uye kakawanda" (pakati nepakati).
Hamufanirwe kubvisa zvachose zvekudya izvi zvisina macalorie muhupenyu hwenyu. Asi, musazviite zvekudya zvenyu zvikuru. Hazvina kuipa kudya zvishoma nguva nenguva . Asi kana muchizvidya zuva nezuva, zvichawedzera macalorie asingakoshi mumuviri wenyu, zvichikonzera kuwedzera uremu, uye zvinogadzira nzira yezvirwere zvakaita sechirwere cheshuga necholesterol yakakwira.
Chinhu chakanakisa chekuita kusarudza chikafu chine zvinovaka muviri zvakawanda, pane kusarudza macalorie asina chinhu. Semuenzaniso,
- Pane kunwa chinwiwa chinotapira, inwa mvura, mvura, kana muto wemichero usina shuga.
- Pane kudya pakiti yemachipisi, idya chimwe chinhu chakadai senzungu, pizi, kana saradhi yemuriwo.
- Idya michero mitsva pane kudya makeke.
Kuchinja kudiki kwakadai kunogona kuita mutsauko mukuru kuhutano hwako. Kana uchida kudzidza zvakawanda nezvekudzora huremu hwako kana kudya chikafu chine hutano, zvakakosha kubvunza chiremba wako kana nyanzvi yezvekudya .
Mharidzo Yekuenda Nayo Kumba
- 'Macalorie asina chinhu' zvinoreva chikafu chinongopa simba (macalorie) kumuviri chete uye chisingape zvinovaka muviri zvakaita semavhitamini nemaminerari.
- Manyuko makuru emacalorie asina chinhu chikafu nezvinwiwa zvine shuga yakawanda uye mafuta akawanda.
- Soda, zvinwiwa zvinotapira, makeke, mabhisikiti, chikafu chinokurumidza, uye chikafu chakakangwa muzvikafu ndizvo mienzaniso yakanakisisa yeizvi.
- Pane kurega zvachose kudya zvekudya izvi, zvakakosha kuderedza huwandu uye nguva yazvinodyiwa (pakati nepakati).
- Edza kusarudza zvekudya zvinovaka muviri (michero, miriwo, mvura yakachena) pane kushandisa macalorie asina chinhu.
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