Into yokuqala abantu abaninzi abayenzayo xa bezama ukunciphisa umzimba kukubala iikhalori ekutyeni abakutyayo. Mhlawumbi ubala iikhalori kuyo yonke into oyityayo imini yonke. Kodwa ngaba wakha wazibuza ukuba oku kusebenza kangakanani, okanye kukwenza udideke ngakumbi? Namhlanje, masithethe ngale nto ngokweenkcukacha ezithe vetshe nangendlela elula.
Ibali lokubala iikhalori laqala njani?
Enyanisweni, le nto yokubala iikhalori yafika kuthi malunga nenkulungwane yama-20. Ngelo xesha, isazinzulu egama linguWilbur Atwater senza into emangalisayo kakhulu. Wafaka ukutya kumatshini obizwa ngokuba yi-"bomb calorimeter" waza wakutshisa ngokupheleleyo. Emva koko walinganisa ubushushu, okanye amandla, awakhuphayo waza wabala ukuba angakanani "amandla" akuloo kutya.
Ngamafutshane, ikhalori yiyunithi yokulinganisa amandla.
Le ngcinga yaqala ukuthandwa kancinci kancinci. Abantu baqala ukubala iikhalori ekutyeni ababekutya baza bazama ukufumanisa ukuba zingaphi iikhalori abazitshisileyo ngemithambo eyahlukeneyo. Ingcinga yokuba "ukuba ufuna ukunciphisa umzimba, kufuneka ulawule iikhalori zakho" ibisoloko ikho ukususela ngoko.
Ngaba zonke iikhalori ziyafana? Yintoni ebaluleke ngokwenene?
Ukuba ucinga ngokutyeba nje, ewe, ikhalori yikhalori. Oko kuthetha ukuba ukuba utya iikhalori ezingama-500 zayo nayiphi na into, yongeza amandla alinganayo emzimbeni wakho.
Nangona kunjalo, akufuneki sijonge kuphela inani leekhalori esizityayo xa sikhetha ukutya, kodwa kufuneka siqwalasele nesondlo esisinikwa kukutya emizimbeni yethu, indlela esizalisa ngayo umzimba, kunye nefuthe esinalo kwimpilo yethu.
Cinga ngale ndlela. Ufuna ukutya iikhalori ezingama-300. Ungazifumana ezo khalori ezingama-300 kwi-chocolate bar. Okanye, ungazifumana ezo khalori ezingama-300 kwi-omelet eyenziwe ngamaqanda amhlophe, kunye nezinto ezifana namakhowa, i-anyanisi, kunye ne-chili pepper, kunye netshizi enamafutha aphantsi.
Jonga ngoku, zombini ezi ndlela zinike umzimba wakho inani elifanayo leekhalori. Kodwa yeyiphi ukutya okukugcina uzele ixesha elide? Yeyiphi ukutya okunesondlo esingcono emzimbeni wakho? Nguwo lowo umahluko.
Makhe sijonge le theyibhile ingezantsi ukuze sikuqonde ngakumbi oku.
| Izithako ekutyeni | Iikhalori ngegrama nganye |
|---|---|
| Iicarbohydrate | Iikhalori ezi-4 |
| Iiproteni | Iikhalori ezi-4 |
| Amafutha | Iikhalori ezili-9 (ngaphezulu kwesibini!) |
| Utywala | Iikhalori ezi-7 |
Uyabona, amafutha aneekhalori ezingaphezulu kwesibini kwigram nganye kunamanye amafutha. Ngoko ke ukuba utya into efana nebhekoni okanye itshizi enamafutha amaninzi kwisidlo sakusasa, ungagqibela utye isiqingatha seekhalori ozifunayo ngemini kusasa.
Kwakhona, ukutya esikutyayo kuchaphazela iihomoni zethu. Ezinye ukutya zixelela umzimba ukuba "ugcine amafutha." Ezinye zixelela umzimba ukuba "wakhe izihlunu." Ngoko ke nokuba iikhalori ziyafana, ukutya okubini okunemilinganiselo eyahlukeneyo yeecarbohydrate, iiproteni kunye namafutha kunokukhokelela kwiziphumo ezahlukeneyo zokunciphisa umzimba.
Kutheni kunzima kangaka ukubala iikhalori ngokuchanekileyo?
Le yeyona ngxaki inkulu. Ukubala iikhalori akulula njengoko unokucinga. Uphando lufumanise ukuba sihlala silithatha kancinci inani leekhalori esizityayo. Oko kuthetha ukuba sitya iikhalori ezininzi kakhulu ngosuku kunokuba sicinga.
Senza iimpazamo, ingakumbi kwezi zinto zilandelayo:
- Ukutya okukhulu: Kunzima kakhulu ukuqikelela inani elichanekileyo leekhalori kwizitya ezinkulu eziphakelwa kumatheko okanye xa kutyiwa kwindawo yokutyela.
- Uqikelelo olungalunganga: Kuphononongo olwenziwe neengcali zezondlo, xa babuzwa ukuba baqikelele umxholo weekhalori zokutya kwiindawo zokutyela ezifana ne-lasagna kunye nesaladi kaCaesar, abanye babo bafumanise ukuba ukutya okunene kuneekhalori eziphindwe kabini kunezo babeziqikelele.
- Izinto esizityayo singaziqondi: Asicingi nangobungakanani beekhalori esizidibanisayo kwizinto ezincinci esizityayo imini yonke, njengebhisikithi, itofi, okanye ikomityi yeti eneswekile.
Ngoko ke, ukuba neengcali ziphosakele, thina, mntu uqhelekileyo, singazibala njani ngokuchanekileyo iikhalori? Kunzima kakhulu kwaye kuyadinisa.
Ngoko ke ungenza ntoni ngaphandle kokubala iikhalori?
Endaweni yokubala iikhalori, kukho iindlela ezilula nezisebenzayo zokukunceda ulawule ubunzima bakho.
1. Lumka malunga nobungakanani benxalenye
Le yeyona nto ibalulekileyo. Kulula kakhulu ukulawula ubungakanani bokutya okutyayo kunokubala iikhalori. Sidla ngokuqhelana neepleyiti ezinkulu eziphakelwa kwiindawo zokutyela. Ngoko ke sabelana ngezabelo ezinkulu kangaka ekhaya. Xa sabelana ngaphezulu kwipleyiti, sitya konke. Ngoko ke, zama ukunciphisa ubungakanani bokutya okudla rhoqo. Kodwa unganciphisi ubungakanani bokutya okutyayo njengemifuno neziqhamo. Kuba ziphantsi kakhulu kwiikhalori. Umzekelo, indebe yebroccoli ineekhalori ezingama-31. Kodwa indebe ye-ayisikhrim yetshokholethi ineekhalori ezingama-285.
2. Khetha ukutya okuthatha amandla amaninzi ukuze kwetyiswe.
Ezinye ukutya, ingakumbi ezo ziphezulu kwifayibha kunye neproteni, zifuna umgudu ongakumbi wokugaya. Ngokwezonyango, oku kubizwa ngokuba "yimpembelelo yobushushu bokutya." Ngamafutshane, ezinye zeekhalori kwezi zinto zokutya zisetyenziselwa ukuzigaya. Nangona lo mahluko usenokuba mkhulu, uyanda ngokuhamba kosuku. Ukongeza, ezi zinto zokutya zihlala zilungile kwimpilo yakho.
3. Cinga ngohlobo lweekhalori ozityayo (Umgangatho ngaphezu kobungakanani)
Oku kubaluleke kakhulu. Kukho into ebizwa ngokuba yi "empty calories". Oko kuthetha izinto ezifana neziselo ezineswekile, iilekese, iibhisikithi, utywala. Nangona ezi zine calories, azinazo izakhamzimba ezifunekayo emzimbeni.
Ngaphandle kokunciphisa umzimba, xa kufikwa kwimpilo yakho iyonke, kubalulekile ukuba ukutya okutyayo kube nesondlo.
Ngoko ke, endaweni yokuzalisa "uhlahlo lwabiwo-mali" lwakho lweekhalori ngeekhalori ezingenanto, luzalise ngokutya okunezakha-mzimba ezininzi njengeziqhamo , imifuno, iimbotyi, kunye neenkozo ezipheleleyo . Ezi zinokukunceda ekukhuseleni kwizifo ezininzi, kubandakanya isifo sentliziyo, umhlaza, kunye nesifo seswekile.
Umyalezo Wokuya Ekhaya
- Endaweni yokuba nexhala lokubala iikhalori, kungcono ukuqaphela ubungakanani bokutya okutyayo .
- Umgangatho weekhalori ubaluleke ngaphezu kobuninzi. Khetha ukutya okutyebileyo kwizakhamzimba kunye nefayibha.
- Ukunciphisa umzimba akufani nokusombulula ingxaki yezibalo. Kumalunga nokuhlala uphilile.
- Ayizizo zonke iikhalori ezidalwe zilingana. Iikhalori ezivela kwisiqwenga sesiqhamo zingcono kwimpilo yakho kuneekhalori ezivela kwisiqwenga setshokholethi.
- Ukuba unemibuzo okanye ufuna ingcaciso malunga noku, nceda uthethe nogqirha wakho. Uya kukwazi ukukunika icebiso elifanelekileyo.
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