Zonke izinqubo ezenzeka emhlabeni zidinga amandla okufakelwa ngezindlela ezehlukene, futhi izinqubo zomsebenzi obalulekile wenyama yonke akuyona into ehlukile. Inani lamandla wemikhiqizo, noma okuqukethwe kwekhalori, isamba samandla akhishwa emzimbeni womuntu kusuka kokudla ngesikhathi sokugaya. Ichazwa ngama-kilocalories (kcal) noma ama-kilojoules (kJ) abalwa ngamaphesenti angu-100 g.
Inani lamandla wemikhiqizo yokudla
Ukwakhiwa kokudla kuhlanganisa amaprotheni, ama-carbohydrate namafutha, ahlukanisa, akhulula amandla umzimba awudinga. I-energy demand yiyona yokulingana okuphelele kakhulu kokudla okunomsoco wokudla kuya kwindleko efanayo yemvelo yokuphila. Kwenzeka:
- okuyinhloko kuyadingeka ukuze umsebenzi ogcwele wezitho zonke;
- Ukusekela - kudingekile ukuhamba komzimba;
- Ukusebenza - ukuqeqeshwa noma enye imithwalo yamandla.
Ukwakhiwa kokudla okuhlukahlukene kuhluke kakhulu. Kucatshangwa ngokusekelwe kulolu hlobo:
1 g amafutha = 39 kJ (9.3 kcal)
1 g we-carbohydrate = 20 kJ (4.7 kcal)
1 g amaprotheni = 17 kJ (4.1 kcal)
Kungukuthi inani lama-kilojoules nama-kilocalories ongathola ulwazi oludingekile mayelana nenani lamandla lomkhiqizo. Esinye isici esibophezelayo ekunqumeni okuqukethwe kwekhalori yindlela ekulungele ngayo, indawo yokugcina kanye nemvelaphi.
Imfuneko yansukuzonke yendoda eneminyaka engamashumi amathathu ubudala enesisindo esilinganiselwe ingu-11 000 kJ (2,600 kcal). Ukwazi lesi sibalo kanye nenani lamakhilori emikhiqizo, kunethuba lokuzikhethela ukudla okufanele ukuhola impilo egcwele. Abesifazane badinga u-15% ngaphansi, ngenxa yamanoni angaphansi kwesikhumba.
Inani lamandla wemikhiqizo yokudla
Imikhiqizo enekhwalithi yamandla "engalungile"
Kunemikhiqizo enokubiza okuthiwa "ayikho" ye- caloric . Ngalesi sigama kusho ukuthi umuntu ekugayeni kwalowo mkhiqizo wokudla uchitha amandla amaningi kunokuba atholakale kuwo.
Kodwa lokhu akusho ukuthi uma ufaka ukudla okunjalo ekudleni kwakho, ungashisa wonke amakhilogremu akho engeziwe, noma ngokuwuhlanganisa ngokudla okunamafutha, zero value caloric.
Uhlu lwemikhiqizo ene "ikhalori engalungile":
- Iziphuzo - ama-juice asanda kufakwa, namanzi amaminerali, itiye eluhlaza ngaphandle kokushukela.
- Izithelo - zonke izithelo ze-citrus, ipum, i-melon, ama-peaches.
- Amajikijolo angama-currants, ama-blueberries, ama-cranberries.
- Imifino - utamatisi, iklabishi, izaqathe, pepper, isithombo.
- Izinongo nazo zonke zinambitheke kakhulu.
- Imifino - i-mint, i-parsley, i-ulethisi nedill.
Izici zokusetshenziswa:
- Izinga lansuku zonke lilinganiselwa ku-550 amagremu, kungaba izithelo noma imifino.
- Ukungavikeleki komzimba kuzosekelwa amajikijolo amasha.
- Ungasebenzisi amaqabunga amafutha, ubeke esikhundleni samafutha omquba noma omnqumo.
- Ukudla kufanele kube namaprotheni namafutha okwenziwa komzimba okujwayelekile.
Imikhiqizo enekhwalithi ephezulu yamandla
Ukudla kunomkhawulo ohlukile wekhalori, ongahlukaniswa ngezinhlobo ezingu-6:
- Ikhulu kakhulu (kusuka ku-500 kuya ku-900 kcal / 100 amagremu) - ibhotela, ushokoledi ohlukile, wonke amantongomane, amaqebelengwane,
ingulube kanye nesoseji. - Kubanzi (kusuka ku 200 kuya ku-500 kcal / 100 amagremu) - ukhilimu kanye nemikhiqizo yobisi omuncu, ama-ayisikhilimu, ama-sausages, izinkukhu, inhlanzi, isinkwa, ushukela.
- I-moderate (kusuka ku-100 kuya ku-200 kcal / 100 amagremu) - i-cottage shizi, inyama yenkomo, unogwaja, amaqanda, i-mackerel.
- Small (kusuka 30 kuya 100 kcal / 100 amagremu) - ubisi, hake, izithelo , amajikijolo, amazambane abilisiwe, izaqathe ezintsha, uphizi.
- Incane kakhulu (kufika ku-30 kcal / 100 amagremu) - iklabishi, ikhukhamba, isithombo, ulethisi, utamatisi, amakhowe.
Ukuze ulahlekelwe isisindo, qiniseka ukuthi amakholori owadlayo angaphansi kwezindleko zakho.