Ingabe ungumuntu osebenza kanzima ukuze wehlise isisindo? Khona-ke cishe unaka kakhulu izinhlobo zokudla okudlayo kanye nobuningi bako. Kodwa ingabe ucabanga okufanayo ngalokho okuphuzayo emini? Iphutha abaningi bethu abalenzayo ukuthi, ngenkathi sicabanga ngamakhalori esiwathola ekudleni, asicabangi kakhulu ngamakhalori esiwafaka emizimbeni yethu ngeziphuzo. Kodwa amakhalori esiwafaka emizimbeni yethu ngaphandle kokuqaphela ukuthi angalimaza ngokuphelele imizamo yakho yokwehlisa isisindo.
Kalula nje, ayini la makhalori?
Kulungile, ake siqale siqonde ukuthi iyini ikhalori. Ikhalori iyiyunithi yamandla. Kufana nokusebenzisa amamitha ukukala ibanga namakhilogremu ukukala isisindo. Konke esikudlayo nesikuphuzayo kunikeza imizimba yethu amandla. Lawa mandla yiwo asetshenziswa yimizimba yethu ukuphefumula, ukushaya izinhliziyo zethu, ukuhamba, ukugijima, ukucabanga, ukwenza konke.
Manje nansi inkinga. Uma sidla amakhalori amaningi kunalawo esiwadingayo ngosuku, imizimba yethu igcina lawo mandla engeziwe njengamafutha. Lokhu kuqongelelana ngokuhamba kwesikhathi kubangela ukuthi isisindo somzimba wethu sikhuphuke, okusho ukuthi siyakhula. Ngakho-ke, ukuze silondoloze isisindo esinempilo, kubaluleke kakhulu ukugcina ibhalansi phakathi kwenani lamakhalori esiwadlayo kanye nenani lamakhalori esiwashisa nsuku zonke.
Khumbula, amakhalori aseziphuzweni abizwa ngokuthi “amakhalori angenalutho.” Lokhu kusho ukuthi nakuba enikeza umzimba amandla, awanikezi izakhamzimba ezibalulekile njengamavithamini namaminerali amaningi.
Amakhalori afihliwe ezintweni esiziphuzayo ngaso sonke isikhathi
Manje ake sibheke inani lamakhalori elilinganiselwa kwezinye zeziphuzo esiziphuzayo nsuku zonke. Lezi zinombolo zingase zihluke kancane kuye ngohlobo, kodwa lokhu kufanele kukunike umbono omuhle.
| Uhlobo Lwesiphuzo | Usayizi Wokukhonza | Amakhalori Alinganiselwayo (Amakhalori Alinganiselwayo) |
|---|---|---|
| Iziphuzo ezine-carbonated ezinoshukela (i-Soda) | 355 ml (12 oz) | 124 - 189 |
| Iziphuzo ezine-carbonated ezingenashukela (i-Diet Soda) | 355 ml (12 oz) | 0 - 7 |
| Itiye Elimnandi Elisebhodleleni | 355 ml (12 oz) | 129 - 143 |
| Itiye Elingenashukela | 355 ml (12 oz) | 4 |
| Iziphuzo zezithelo nobisi | ||
| Ijusi le-orange (alinashukela) | 355 ml (12 oz) | 157 - 168 |
| Ijusi le-apula (alinashukela) | 355 ml (12 oz) | 169 - 175 |
| Ubisi Oluphelele | 355 ml (12 oz) | 220 |
| Ubisi Olunamafutha Aphansi | 355 ml (12 oz) | 125 |
| Ubisi lweSoya | 355 ml (12 oz) | 147 - 191 |
| Izinhlobo zekhofi | ||
| Ikhofi Elimnyama | 355 ml (12 oz) | 0 - 4 |
| Ikhofi enokhilimu | 355 ml (12 oz) | 39 - 43 |
| I-Latte (enobisi olungenamafutha) | 355 ml (12 oz) | 69 |
| Iziphuzo ezikhethekile notshwala | ||
| Isiphuzo Sezemidlalo | 355 ml (12 oz) | 94 |
| Isiphuzo Samandla | Ithini eli-1 (245 ml) | 105 - 112 |
| Ubhiya | 355 ml (12 oz) | 155 |
| Iwayini | 150 ml (5 oz) | 122 - 125 |
Iziphuzo ezinama-calorie amaningi ziyingozi kanjani empilweni?
Ukuqhubeka nokuphuza iziphuzo ezinjalo ezinama-calorie amaningi kungathinta impilo yakho ngezindlela eziningi.
1. Ukukhuluphala kanye nokukhuluphala ngokweqile
Lona umphumela oyinhloko nosobala kakhulu. Cabanga nje, uma uphuza ibhodlela lesoda enoshukela ngosuku, lokho kukodwa kwengeza amakhalori angaba ngu-150 emzimbeni wakho. Uma ungashisi lawo makhalori, uzofaka amakhalori angaphezu kuka-1,000 ngesonto, kanye namakhalori angaphezu kuka-4,500 ngenyanga. Lokhu kuyimbangela eqondile yokukhuluphala kwakho.
2. Ingozi yokuthola isifo sikashukela sohlobo 2
Ukuphuza iziphuzo ezinoshukela njalo kwandisa kakhulu ingozi yokuba nesifo sikashukela sohlobo 2. Lezi ziphuzo zibangela ukwanda okungazelelwe kwamazinga kashukela egazini, okungabangela ukumelana ne-insulin emzimbeni ngokuhamba kwesikhathi.
3. Ingozi yesifo senhliziyo
Ukudla amakhalori amaningi kanye noshukela kungaholela ekwandeni kwamazinga amafutha ayingozi (ama-triglycerides) egazini, umfutho wegazi ophakeme, kanye nengozi eyengeziwe yesifo senhliziyo.
4. Ukubola kwamazinyo
Iziphuzo ezinoshukela kanye ne-asidi zingenza buthaka i-enamel yamazinyo, okuholela ekuboleni kwamazinyo kanye nezinye izinkinga zamazinyo.
Ngakho-ke, yini okufanele siyenze ukuze sihlale siphilile?
Ungesabi ukuzwa lezi zinto. Uma ungeza izinguquko ezimbalwa ezincane endleleni yakho yansuku zonke, ungazigwema kalula lezi zingozi.
- Amanzi ungumngane wakho omkhulu: Isiphuzo esingcono kakhulu, esinempilo kakhulu, nesingenama-calories sokuqeda ukoma kwakho ngamanzi ahlanzekile. Zenze umkhuba ukuphuza amanzi anele ngosuku. Uma ukhathele ukuphuza amanzi alula, ungangeza ucezu lwelamula, ucezu lwekhukhamba, noma amaqabunga ambalwa e-mint ukuze kube mnandi kakhulu.
- Phuza itiye nekhofi ngaphandle koshukela: Ngisho nethisipuni elilodwa likashukela enkomishini yakho yetiye noma ikhofi linezela amakhalori amaningi. Nciphisa ushukela ngangokunokwenzeka, noma ujwayele ukuwuphuza ngaphandle koshukela.
- Funda ilebula: Zenze umkhuba ukufunda ilebula yeziphuzo ezisemabhodleleni ozithenga esitolo. Naka ngokukhethekile okuqukethwe ushukela kanye nenani lamakhalori .
- Shintshela kumajusi ezithelo amasha: Esikhundleni seziphuzo zezithelo ezipakishiwe, yenza amajusi akho ezithelo amasha ekhaya ngaphandle kokufaka ushukela. Kodwa-ke, njengoba amajusi ezithelo nawo aqukethe ushukela wemvelo nama-calories, kubalulekile ukuwaphuza ngokulinganisela.
- Qaphela utshwala: Utshwala buqukethe nama-calories amaningi, ngakho-ke ukunciphisa ukusetshenziswa kotshwala kuyazuzisa ekulawuleni isisindo kanye nempilo iyonke.
Uma unemibuzo noma ukungabaza ngesisindo sakho, ukudla okudlayo, noma izimo ezifana nesifo sikashukela, kungcono ukubonisana nodokotela wakho womndeni (GP) ukuze uthole iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Uma ulawula isisindo sakho, kubalulekile ukuqaphela ukuthi udlani kanye nokuthi uphuzani.
- Isiphuzo esingcono kakhulu nesinempilo sokuqeda ukoma ngamanzi ahlanzekile. Awanawo amakhalori.
- Uma uthenga iziphuzo ezisemabhodleleni noma ezipakishiwe, funda ilebula bese uqaphela okuqukethwe ushukela nama-calories.
- Esikhundleni seziphuzo ezinoshukela, khetha ezinye izindlela ezifana netiye elingenashukela, ikhofi emnyama, noma ijusi yezithelo eyenziwe ekhaya (ngaphandle koshukela).
- Izinguquko ezincane zingenza umehluko omkhulu. Izinqumo ezincane ezinempilo ezenziwa nsuku zonke zingaba utshalomali olukhulu empilweni yakho ngokuhamba kwesikhathi.
- Uma unenkinga ngokudla noma impilo yakho, khuluma nodokotela wakho.
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