Ama-calories - inkomba ye-energy value yomkhiqizo, okuwukuthi - isibonakaliso sokuthi umzimba wagcwaliswa kanjani ekusebenziseni umkhiqizo. Noma kunjalo, inani elikhulu lama-kilocalories alisho ukuthi umzimba wethu ugcwele. Uma udle imishayo yamashokotshi ambalwa ungakwazi ukumboza ngokugcwele imfuneko yamandla yansuku zonke, kodwa lokhu akusihlinzeki ngamavithamini adingekayo kanye nezici zokulandelela.
Ngesikhathi esifanayo, amakholori ayiphupho elibi kakhulu kubo bonke abesifazane abalwa usuku nosuku ngesisindo esiningi. Ngakho-ke, ukuze ufunde ukuthi ungabala kanjani ama-calorie wokulahlekelwa isisindo mhlawumbe isici esibaluleke kunazo zonke se-tactical yempi nama-deposit fat.
Ukubalwa kwekhalori yansuku zonke ukudla okungcono kakhulu?
Izindlovu eziningi zincoma ukuncoma ama-calorie ekudleni njalo, njengoba lokhu, njengalokhu okunye, kufanele kuholele ekulahlekeni kwesisindo esifisa. Ukuziphatha lapha kulula: ukudla okungaphansi kokuchitha kwakho. Okusho ukuthi, ekunciphiseni inani lekcal elidliwe, kukhona ithuba lokulahlekelwa isisindo. Kodwa akuyona into elula kakhulu.
Okokuqala, izindleko zamandla abantu bonke zihlukile ngohlobo lomsebenzi (umsebenzi wezingqondo noma ngokomzimba), kusukela emvuthweni wokuzivocavoca, nokusukela ekusetshenzisweni kwemithi ngokwawo, okunciphisa noma okuphuthumayo izakhi zofuzo. Ngakho, into yokuqala okudingayo ukubala ukuthi ngamunye wethu uchitha kangakanani.
I-formula yokudla nge-caloric ngosuku ngabesifazane:
650+ (9.6 × isisindo somzimba) + (1.8 × ukuphakama ngo-cm) - (4.7 × inombolo yeminyaka)
Umphumela ukwanda ngesici, kuye ngokuthi indlela yokuphila:
- 1,2 - uma usebenza ehhovisi - indlela yokuphila yokuhlala;
- 1.4 - ukuzivocavoca okuvamile - ukuhamba okuphakathi;
- 1,55 - uvakashele njalo i-gym - ukuhamba okuphezulu.
Ngaphezu kwalokho, kufanele kuqaphele ukuthi lezi zibalo zilinganiselwe, ngoba sisebenzisa amandla nokugeza izitsha, ukuhlanza ngisho nalapho silala. Umzimba wethu usebenza ngaso sonke isikhathi, ngakho-ke into futhi yebo iyadla.
Okwesibili, siyaqhubeka nokubaluleke kakhulu, ukuthi singabala kanjani amakholori ukuze silahlekelwe isisindo . Uzodinga:
- izikali zekhishi;
- itafula lama-calories ekudleni nokudla okulungele;
- I-Notepad;
- wokubala.
Okokuqala, funda ukufunda okuqukethwe kwekhalori kumaphakheji, okokuqala, kungakuyeka lapho uthenga umkhiqizo ophezulu wekhalori. Khumbula, itiye, ikhofi, amakholori amanzi awacatshangwa, sicabangela izithasiselo kuphela - ushukela, ubisi, ukhilimu. Hlala endaweni ebonakala kakhulu kunazo zonke ithebula lekhalori lemikhiqizo bese uqala ukubala.
Ngakho wathenga u-0.5 kg we-cottage shizi futhi ufuna ukudla nabanye ukhilimu omuncu noshukela. Ukusebenzisa izisindo, silinganisa ukuthi kuyadingeka kangakanani, futhi sibala okuqukethwe kwekhalori ngokulinganisa. Okuqukethwe kwe-caloric ye-100 g yemikhiqizo kuboniswa etafuleni, ngakho kulula ukubala inani elidingekayo engxenyeni, bese ubhala kulo mqulu, ukuze esikhathini esizayo ungaphindaphindi izibalo.
Ezenzweni, ama-kilojoule aphansi kakhulu, kusuka ku-30 kuya ku-60 kcal nge-100 g. Lokhu kungenxa yokuqukethwe kwamanzi aphakeme, yingakho okuqukethwe kwekhalori yezithelo omisiwe kuningi izikhathi eziningi. Emifino, ama-kilojoule angaphansi kwezithelo, ngenxa yokuntuleka kwe-fructose. Kuwesifazane, umthamo wansuku zonke wekhalori ungaba kusuka ku-1200 kuya ku-2200 kcal.
- ukupheka;
- amaswidi;
- imikhiqizo yokubhema;
- inyama enamafutha.
Ukuthatha elinye i-5% kuzosisiza ukudla okuyingxenyana , okungukuthi, ukudla okungu-5-6 ngosuku futhi ukuyeka noma yikuphi ukudla okungamahora amathathu ngaphambi kokulala. Sithemba ukuthi akekho onokungabaza mayelana nokusebenza kokubala kwekhalori. Ngempela, lokhu kudla - indlela yokuphila okungenaso isidingo sokufa yindlala, ngaphandle kwama-carbohydrate noma ukudla okuthandayo, zizithanda wena kanye nezibalo ezimbalwa!