Ngaba ungumntu osebenza nzima ukuze wehlise umzimba? Ngoko mhlawumbi unikela ingqalelo kwiintlobo zokutya okutyayo kunye nobungakanani bako. Kodwa ngaba ucinga okufanayo ngento oyiselayo emini? Impazamo eyenziwa ngabaninzi bethu kukuba, ngelixa sicinga ngeekhalori esizifumana ekutyeni, asicingi kakhulu ngeekhalori esizongeza emizimbeni yethu kwiziselo. Kodwa iikhalori esizongeza emizimbeni yethu singaziqondi ukuba zinokuwutshabalalisa ngokupheleleyo umzamo wakho wokunciphisa umzimba.
Ngamafutshane, zithini ezi khalori?
Kulungile, masiqale siqonde ukuba yintoni ikhalori. Ikhalori yiyunithi yamandla. Kufana nokusebenzisa iimitha ukulinganisa umgama kunye neekhilogram ukulinganisa ubunzima. Yonke into esiyityayo nesiyiselayo inika imizimba yethu amandla. La mandla yinto esetyenziswa yimizimba yethu ukuphefumla, ukubetha iintliziyo zethu, ukuhamba, ukubaleka, ukucinga, ukwenza yonke into.
Nantsi ingxaki. Ukuba sitya iikhalori ezingaphezulu kunezo sizidingayo ngosuku, imizimba yethu igcina loo mandla ongezelelweyo njengamafutha. Oku kuqokelelana ngokuhamba kwexesha kubangela ukuba ubunzima bomzimba wethu bunyuke, nto leyo ethetha ukuba siyakhula. Ke ngoko, ukuze sigcine ubunzima obusempilweni, kubaluleke kakhulu ukugcina ulungelelwano phakathi kwenani leekhalori esizityayo kunye nenani leekhalori esizitshisayo yonke imihla.
Khumbula, iikhalori ezikwiziselo zibizwa ngokuba "ziikhalori ezingenanto." Oku kuthetha ukuba nangona zinika umzimba amandla, aziniki zininzi kakhulu izondlo ezibalulekileyo ezifana neevithamini kunye neeminerali.
Iikhalori ezifihlakeleyo kwizinto esiziselayo rhoqo
Ngoku makhe sijonge inani eliqikelelweyo leekhalori zezinye zeziselo esiziselayo yonke imihla. La manani anokwahluka kancinci ukusuka kuhlobo ukuya kolunye, kodwa oku kufanele kukunike umbono olungileyo.
| Uhlobo lwesiselo | Ubungakanani bokuPhakelwa | Iikhalori eziqikelelweyo (malunga neekhalori) |
|---|---|---|
| Iziselo ezineswekile kunye ne-carbonated (iSoda) | 355 ml (12 oz) | 124 - 189 |
| Iziselo ezine-carbonated ezingenaswekile (i-Diet Soda) | 355 ml (12 oz) | 0 - 7 |
| Iti emnandi ebhotileni | 355 ml (12 oz) | 129 - 143 |
| Iti Engenaswekile | 355 ml (12 oz) | 4 |
| Iziselo zeziqhamo kunye nobisi | ||
| Ijusi yeorenji (ayinaswekile) | 355 ml (12 oz) | 157 - 168 |
| Ijusi yeapile (ayinaswekile) | 355 ml (12 oz) | 169 - 175 |
| Ubisi olupheleleyo | 355 ml (12 oz) | 220 |
| Ibisi elingenanqathe | 355 ml (12 oz) | 125 |
| Ubisi lweSoya | 355 ml (12 oz) | 147 - 191 |
| Iintlobo zekofu | ||
| Ikofu Emnyama | 355 ml (12 oz) | 0 - 4 |
| Ikofu enekrimu | 355 ml (12 oz) | 39 - 43 |
| I-Latte (enobisi olungenamafutha) | 355 ml (12 oz) | 69 |
| Iziselo ezikhethekileyo kunye notywala | ||
| Isiselo seMidlalo | 355 ml (12 oz) | 94 |
| Isiselo samandla | Ingqayi e-1 (245 ml) | 105 - 112 |
| Ibhiya | 355 ml (12 oz) | 155 |
| Isiselo somdiliya | 150 ml (5 oz) | 122 - 125 |
Iziselo ezineekhalori eziphezulu ziyingozi njani empilweni?
Ukuqhubeka usela iziselo ezineekhalori eziphezulu kunokuchaphazela impilo yakho ngeendlela ezininzi.
1. Ukwanda kobunzima kunye nokutyeba kakhulu
Le yeyona mpembelelo iphambili necacileyo. Khawuthelekelele, ukuba usela ibhotile yesoda eneswekile ngosuku, loo nto yodwa yongeza malunga neekhalori ezili-150 emzimbeni wakho. Ukuba awuzitshisi ezo khalori, uza kongeza ngaphezulu kweekhalori ezili-1,000 ngeveki, kunye neekhalori ezingaphezu kwama-4,500 ngenyanga. Le yimbangela ethe ngqo yokwanda kobunzima bakho.
2. Umngcipheko wokufumana isifo seswekile sohlobo lwesibini
Ukusela iziselo ezineswekile rhoqo kwandisa kakhulu umngcipheko wokuba nesifo seswekile sohlobo lwesibini. Ezi ziselo zibangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini, okuthi ekuhambeni kwexesha kubangele ukunganyangeki kwe-insulin emzimbeni.
3. Umngcipheko wesifo sentliziyo
Ukutya iikhalori ezininzi kunye neswekile kunokukhokelela ekwandeni kwamanqanaba amafutha ayingozi (ii-triglycerides) egazini, uxinzelelo lwegazi oluphezulu, kunye nomngcipheko ophezulu wesifo sentliziyo.
4. Ukubola kwamazinyo
Iziselo ezineswekile kunye ne-asidi zinokwenza buthathaka i-enamel yamazinyo, nto leyo ekhokelela ekuboleni kwamazinyo kunye nezinye iingxaki zamazinyo.
Ngoko ke, yintoni esifanele siyenze ukuze sihlale sisempilweni?
Musa ukoyika ukuva ezi zinto. Ukuba wongeza utshintsho oluncinci kwimisebenzi yakho yemihla ngemihla, ungaziphepha lula ezi ngozi.
- Amanzi ngumhlobo wakho osenyongweni: Isiselo esingcono, esisempilweni, nesingenazo iikhalori zokuphelisa unxano lwakho ngamanzi acocekileyo. Ziqhelise ukusela amanzi aneleyo ngosuku. Ukuba ukruqukile kukusela amanzi alula, ungongeza iqhekeza lelayimu, iqhekeza lekhukhamba, okanye amagqabi ambalwa e-mint ukuze kube mnandi ngakumbi.
- Sela iti nekofu ngaphandle kweswekile: Nokuba ithisipuni yeswekile kwikomityi yakho yeti okanye ikofu yongeza iikhalori ezininzi. Nciphisa iswekile kangangoko unako, okanye uqhele ukuyisela ngaphandle kweswekile.
- Funda ilebheli: Yenza umkhwa wokufunda ilebheli yeziselo ezisemabhotileni ozithenga evenkileni. Nika ingqalelo ekhethekileyo kumxholo weswekile kunye nobungakanani beekhalori .
- Tshintshela kwiijusi zeziqhamo ezitsha: Endaweni yeziselo zeziqhamo ezipakishiweyo, zenzele iijusi zeziqhamo ezitsha ekhaya ngaphandle kokufaka iswekile. Nangona kunjalo, ekubeni iijusi zeziqhamo zikwanazo neswekile yendalo kunye neekhalori, kubalulekile ukuzisela ngokulinganisela.
- Lumka ngotywala: Utywala bukwanazo neekhalori ezininzi, ngoko ke ukunciphisa ukusetyenziswa kotywala kuluncedo ekulawuleni ubunzima bomzimba kunye nempilo iyonke.
Ukuba uneenkxalabo okanye amathandabuzo malunga nobunzima bakho, ukutya, okanye iimeko ezifana nesifo seswekile, kungcono ukubonana nogqirha wakho wosapho (GP) ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Xa ulawula ubunzima bakho, kubalulekile ukuba uqaphele into oyityayo kunye nento oyiselayo.
- Isiselo esilungileyo nesinempilo sokuphelisa unxano ngamanzi acocekileyo. Awanazo iikhalori.
- Xa uthenga iziselo ezisemabhotileni okanye ezipakishweyo, funda ilebheli uze uqaphele ukuba iswekile kunye neekhalori zingakanani.
- Endaweni yeziselo ezineswekile, khetha ezinye iindlela ezifana neti engenaswekile, ikofu emnyama, okanye ijusi yeziqhamo eyenziwe ekhaya (ngaphandle kweswekile).
- Utshintsho oluncinci lunokwenza umahluko omkhulu. Ukhetho oluncinci olusempilweni olwenziwa yonke imihla lunokuba lutyalo-mali olukhulu kwimpilo yakho ekuhambeni kwexesha.
- Ukuba unenkxalabo malunga nokutya okanye impilo yakho, thetha nogqirha wakho.
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