Ingabe kulungile ngempela ukubala amakhalori? (Ukubala Amakhalori) Ake sithole kahle ngalokhu!

Into yokuqala abantu abaningi abayenzayo lapho bezama ukwehlisa isisindo ukubala amakhalori ekudleni abakudlayo. Cishe ubala amakhalori kukho konke okudlayo usuku lonke. Kodwa wake wazibuza ukuthi lokhu kusebenza kahle kangakanani, noma kukwenza udideke kakhulu? Namuhla, ake sixoxe ngalokhu ngemininingwane ethe xaxa nangendlela elula.

Indaba yokubala amakhalori yaqala kanjani?

Empeleni, le nto yokubala amakhalori yafika kithi cishe ekuqaleni kwekhulu lama-20. Ngaleso sikhathi, usosayensi ogama lakhe linguWilbur Atwater wenza into emangalisayo kakhulu. Wafaka ukudla emshinini obizwa ngokuthi "ibhomu le-calorimeter" wakushisa ngokuphelele. Wabe eselinganisa ukushisa, noma amandla, akhululwayo futhi wabala ukuthi kungakanani "amandla" akulokho kudla.

Kalula nje, ikhalori iyiyunithi yokulinganisa amandla.

Lo mbono kancane kancane waba yinto ethandwayo. Abantu baqala ukubala amakhalori ekudleni ababekudla futhi bezama ukuthola ukuthi mangaki amakhalori abawashisile ngokuzivocavoca okuhlukile. Umqondo wokuthi "uma ufuna ukwehlisa isisindo, udinga ukulawula amakhalori akho" ubelokhu unathi kusukela ngaleso sikhathi.

Ingabe wonke amakhalori afana? Yini ebaluleke ngempela?

Uma ucabanga nje ngokukhuluphala, yebo, ikhalori iyikhalori. Lokho kusho ukuthi uma udla amakhalori angu-500 anoma yini, kwengeza inani elifanayo lamandla emzimbeni wakho.

Cabanga ngalokhu. Ufuna ukudla amakhalori angu-300. Ungathola lawo makhalori angu-300 kubha yetshokolethi. Noma, ungathola lawo makhalori angu-300 ku-omelet eyenziwe ngamaqanda amhlophe, nezinto ezinjengamakhowe, u-anyanisi, nopelepele opelepele, kanye noshizi onamafutha aphansi.

Bheka manje, zombili lezi zindlela zinike umzimba wakho inani elifanayo lama-calories. Kodwa yikuphi ukudla okukugcina ugcwele isikhathi eside? Yikuphi ukudla okunikeze umsoco ongcono emzimbeni wakho? Yilowo umehluko.

Ake sibheke ithebula elingezansi ukuze sikuqonde lokhu kabanzi.

Uyabona, amafutha anamakhalori amaningi ngokuphindwe kabili kunezinye igremu. Ngakho-ke uma udla okuthile okufana nebhekoni noma ushizi onamafutha amaningi ekuseni, ungagcina udle ingxenye yamakhalori owadingayo nsuku zonke ekuseni.

Futhi, ukudla esikudlayo kuthinta ama-hormone ethu. Okunye ukudla kutshela umzimba ukuthi "ugcine amafutha." Okunye kutshela umzimba ukuthi "wakhe imisipha." Ngakho-ke noma ngabe amakhalori afana, ukudla okubili okunezilinganiso ezahlukene zama-carbohydrate, amaprotheni, namafutha kungaholela emiphumeleni ehlukene yokulahlekelwa isisindo.

Kungani kunzima kangaka ukubala amakhalori ngokunembile?

Lena inkinga enkulu kunazo zonke. Ukubala amakhalori akulula njengoba ungase ucabange. Ucwaningo luthole ukuthi sivame ukunganaki inani lamakhalori esiwadlayo. Lokho kusho ukuthi sidla amakhalori amaningi kakhulu ngosuku kunalokho esikucabangayo.

Senza amaphutha, ikakhulukazi kulezi zinto:

• Ukudla Okukhulu: Kunzima kakhulu ukulinganisa inani eliqondile lamakhalori ezitsheni ezinkulu eziphakelwa emikhosini noma lapho udla endaweni yokudlela.
• Ukuqagela okungalungile: Ocwaningweni olwenziwe nochwepheshe bezokudla, lapho bebuzwa ukuthi baqagele okuqukethwe kwamakhalori kokudla kwasezindaweni zokudlela njenge-lasagna nesaladi kaCaesar, abanye babo bathole ukuthi ukudla empeleni kwakunamakhalori aphindwe kabili kunalokho ababekuqagele.
• Izinto esizidlayo singazi: Asicabangi ngisho nangenani lama-calories esiwahlanganisayo ezintweni ezincane esizidlayo usuku lonke, njengebhisikidi, i-toffee, noma inkomishi yetiye enoshukela.

Ngakho-ke, uma ngisho nochwepheshe bephambukile, thina, umuntu ovamile, singabala kanjani amakhalori ngokunembile? Kunzima kakhulu futhi kuyakhathaza.

Ngakho-ke yini ongayenza ngaphandle kokubala amakhalori?

Esikhundleni sokucabanga kakhulu ngokubala amakhalori, kunezindlela ezilula nezisebenzayo zokukusiza ukuthi ulawule isisindo sakho.

1. Qaphela usayizi wesabelo

Lena into ebaluleke kakhulu. Kulula kakhulu ukulawula inani lokudla okudlayo kunokubala amakhalori. Sivame ukujwayela amapuleti amakhulu aphakelwa ezindaweni zokudlela. Ngakho-ke sabelana ngezingxenye ezinkulu kangaka ekhaya. Uma sabelana okuningi epuletini, sikudla konke. Ngakho-ke, zama ukunciphisa inani lokudla okudlayo ngokuvamile. Kodwa unganciphisi inani lokudla okudlayo njengemifino nezithelo. Ngoba kuncane kakhulu kumakhalori. Isibonelo, inkomishi ye-broccoli inamakhalori angaba ngu-31. Kodwa inkomishi ye-ayisikhilimu kashokoledi inamakhalori angaba ngu-285.

2. Khetha ukudla okuthatha amandla amaningi ukuze kugaywe.

Okunye ukudla, ikakhulukazi lokho okune-fiber kanye namaprotheni amaningi, kudinga umzamo omkhulu wokugaya. Ngokwezokwelapha, lokhu kubizwa ngokuthi "umphumela wokushisa wokudla." Kalula nje, amanye amakhalori akulokhu kudla asetshenziselwa ukukugaya. Nakuba lo mehluko ungase ungabi mkhulu, uyanda phakathi nosuku. Ngaphezu kwalokho, lokhu kudla ngokuvamile kuhle empilweni yakho.

3. Cabanga ngohlobo lwamakhalori owadlayo (Ikhwalithi ngaphezu kobuningi)

Lokhu futhi kubaluleke kakhulu. Kukhona into ebizwa ngokuthi "ama-calories angenalutho". Lokho kusho izinto ezifana neziphuzo ezinoshukela, amaswidi, amabhisikidi, utshwala. Nakuba lokhu kunama-calories, cishe awanazo izakhamzimba ezidingwa ngumzimba.

Ngakho-ke, esikhundleni sokugcwalisa "isabelomali" sakho samakhalori ngamakhalori angenalutho, sigcwalise ngokudla okugcwele izakhamzimba njengezithelo , imifino, ubhontshisi, kanye nokusanhlamvu okuphelele . Lokhu kungakusiza ekuvikeleni ezifweni eziningi, okuhlanganisa isifo senhliziyo, umdlavuza, nesifo sikashukela.