Uri munhu anoshanda nesimba kuti uderedze uremu here? Saka pamwe unonyatsoteerera mhando dzechikafu chaunodya uye huwandu hwacho. Asi unofunga zvakafanana here nezvezvaunonwa masikati? Chikanganiso chatinoita vazhinji vedu ndechekuti, patinofunga nezvemacalorie atinowana kubva muchikafu, hatifungi zvakanyanya nezvemacalorie atinowedzera kumiviri yedu kubva kuzvinwiwa. Asi macalorie atinowedzera kumiviri yedu tisingazive kuti anogona kukanganisa zvachose kuedza kwako kuderedza uremu.
Zvichitaurwa zviri nyore, macalorie aya chii?
Zvakanaka, ngatitangei tanzwisisa kuti chii chinonzi calorie. calorie iyuniti yesimba. Zvakafanana nekushandisa mita kuyera daro nemakirogiramu kuyera huremu. Zvese zvatinodya nekunwa zvinopa miviri yedu simba. Simba iri ndiro rinoshandiswa nemiviri yedu kufema, kurova moyo yedu, kufamba, kumhanya, kufunga, kuita zvese.
Zvino heino dambudziko. Kana tikadya macalorie akawanda kupfuura atinoda pazuva, muviri wedu unochengeta simba iroro rekuwedzera semafuta. Kuunganidzwa uku nekufamba kwenguva kunoita kuti uremu hwemuviri wedu huwedzere, zvichireva kuti tinokura. Saka, kuti tirambe tine huremu hwakanaka, zvakakosha kuchengetedza chiyero pakati pehuwandu hwemacalorie atinodya nehuwandu hwemacalorie atinopisa zuva rega rega.
Yeuka, macalorie ari muzvinwiwa anonzi "macalorie asina chinhu." Izvi zvinoreva kuti kunyange zvazvo achipa simba kumuviri, haapi zvinovaka muviri zvakakosha zvakaita semavhitamini nemaminerari.
Macalorie akavanzika muzvinhu zvatinonwa nguva dzese
Iye zvino ngatitarisei huwandu hwemacalorie anofungidzirwa ezvimwe zvezvinwiwa zvatinonwa zuva nezuva. Nhamba idzi dzinogona kusiyana zvishoma kubva kune rudzi, asi izvi zvinofanira kukupa pfungwa yakanaka.
| Rudzi rweChinwiwa | Saizi Yekushumira | Macalorie Anofungidzirwa (Macalorie Anofungidzirwa) |
|---|---|---|
| Zvinwiwa zvine shuga yakawanda (Soda) | 355 ml (12 oz) | 124 - 189 |
| Zvinwiwa zvisina shuga (Diet Soda) | 355 ml (12 oz) | 0 - 7 |
| Tii Inotapira Yakabikwa Mubhodhoro | 355 ml (12 oz) | 129 - 143 |
| Tii Isina Shuga | 355 ml (12 oz) | 4 |
| Zvinwiwa zvemichero nemukaka | ||
| Muto weorenji (usina shuga) | 355 ml (12 oz) | 157 - 168 |
| Muto weapuro (usina shuga) | 355 ml (12 oz) | 169 - 175 |
| Mukaka Wose | 355 ml (12 oz) | 220 |
| Mukaka Wakabviswa Mafuta | 355 ml (12 oz) | 125 |
| Mukaka weSoya | 355 ml (12 oz) | 147 - 191 |
| Mhando dzekofi | ||
| Kofi Nhema | 355 ml (12 oz) | 0 - 4 |
| Kofi neKirimu | 355 ml (12 oz) | 39 - 43 |
| Latte (nemukaka usina mafuta) | 355 ml (12 oz) | 69 |
| Zvinwiwa zvakakosha nedoro | ||
| Chinwiwa cheMitambo | 355 ml (12 oz) | 94 |
| Chinwiwa Chesimba | Kani imwe (245 ml) | 105 - 112 |
| Doro | 355 ml (12 oz) | 155 |
| Waini | 150 ml (5 oz) | 122 - 125 |
Zvinwiwa zvine macalorie akawanda zvinokuvadza sei hutano?
Kuramba uchinwa zvinwiwa zvine macalorie akawanda kunogona kukanganisa hutano hwako munzira dzakawanda.
1. Kuwedzera huremu uye kufuta
Uyu ndiwo mhedzisiro huru uye iri pachena. Fungidzira, kana ukanwa bhodhoro resoda ine shuga pazuva, izvozvo chete zvinowedzera macalorie angangoita 150 mumuviri wako. Kana ukasapisa macalorie iwayo, uchawedzera macalorie anopfuura 1,000 pavhiki, uye anopfuura 4,500 mumwedzi. Ichi ndicho chikonzero chakananga chekufuta kwako.
2. Njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri
Kunwa zvinwiwa zvine shuga nguva dzose kunowedzera njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri. Zvinwiwa izvi zvinokonzera kukwira kweshuga muropa kamwe kamwe, izvo zvinogona kukonzera kusawirirana kwe insulin mumuviri nekufamba kwenguva.
3. Njodzi yechirwere chemwoyo
Kudya macalorie akawandisa uye shuga zvinogona kukonzera kuwanda kwemafuta anokuvadza (triglycerides) muropa, BP, uye njodzi yezvirwere zvemwoyo.
4. Kuora kwezino
Zvinwiwa zvine shuga uye zvine acid zvinogona kuderedza mazino, zvichikonzera kuora kwemazino nezvimwe zvinetso zvemazino.
Saka, chii chatinofanira kuita kuti tirambe tiine hutano hwakanaka?
Usatya kunzwa zvinhu izvi. Kana ukawedzera shanduko diki pane zvaunoita zuva nezuva, unogona kudzivirira njodzi idzi zviri nyore.
- Mvura ndiyo shamwari yako yepamoyo: Chinwiwa chakanakisa, chine hutano, uye chisina macalorie chinopedza nyota yako imvura yakachena. Ita tsika yekunwa mvura yakakwana pazuva. Kana usina kunwa mvura isina kuzara, unogona kuwedzera chidimbu cheraimu, chidimbu chegakanje, kana mashizha mashoma emint kuti zvinakidze.
- Inwa tii nekofi zvisina shuga: Kunyangwe chipunu chimwe chete cheshuga mukapu yako yetii kana kofi chinowedzera macalorie akawanda. Deredza shuga zvakanyanya sezvinobvira, kana kuti jaira kuinwa isina shuga.
- Verenga chinyorwa: Ita tsika yekuverenga chinyorwa chezvinwiwa zviri mumabhodhoro zvaunotenga muchitoro. Nyatsoteerera huwandu hweshuga uye macalorie .
- Chinja ushandise majusi emichero matsva: Panzvimbo pezvinwiwa zvemichero zvakaputirwa, gadzira majusi ako emichero matsva kumba usingawedzere shuga. Zvisinei, sezvo majusi emichero ainewo shuga yechisikigo nemacalorie, zvakakosha kuti unwe zvine mwero.
- Chenjerera doro: Doro rinewo macalorie akawanda, saka kuderedza kunwa doro kunobatsira pakuderedza uremu uye hutano hwese.
Kana muine zvinokunetsai kana kusava nechokwadi nezvehuremu hwenyu, kudya kwenyu, kana zvirwere zvakaita sechirwere cheshuga, zvakanaka kubvunza chiremba wemhuri yenyu (GP) kuti akupei mazano.
Mharidzo Yekuenda Nayo Kumba
- Paunenge uchidzora uremu hwako, zvakakosha kuti uzive zvaunodya pamwe nezvaunonwa.
- Chinwiwa chakanakisa uye chine hutano chinopedza nyota imvura yakachena. Haina macalorie.
- Paunenge uchitenga zvinwiwa zviri mumabhodhoro kana mumapaketi, verenga zviri papepa uye ziva huwandu hweshuga nemacalorie zvirimo.
- Panzvimbo pezvinwiwa zvine shuga, sarudza zvimwe zvakaita setii isina shuga, kofi nhema, kana muto wemichero wakagadzirwa kumba (usina shuga).
- Shanduko diki dzinogona kuita mutsauko mukuru. Sarudzo diki dzine hutano dzinoitwa zuva nezuva dzinogona kuva mari yakawanda muhutano hwako nekufamba kwenguva.
- Kana muine zvinokunetsai nezvekudya kwenyu kana hutano hwenyu, taurai nachiremba wenyu.
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