Ukunquma ukwehlisa isisindo ngehlobo, abaningi bethu bayazibuza ukuthi bangafunda kanjani ukubala amakholori ekudleni. Kulesi sihloko sizozama ukukunikeza impendulo ephelele kunazo zonke futhi ukwabelana ngolwazi oluthakazelisayo kakhulu mayelana nokubala kwe-caloric yokudla.
Indlela yokubala amakholori nge-Bormental?
Ubani uBurmental, futhi kungani kufanele sibe nesithakazelo sokuthi singabala kanjani ama-calorie ngokuvumelana nendlela yakhe? Khona-ke, kungase kuzwakale inkulumo enjalo, njengokuthi "ukudla kwe-Bormental - ngaphandle kokuzila ukudla nokuzivocavoca umzimba"? Abalobi bale nqubo bayaqiniseka ukuthi ungakwazi ukunciphisa isisindo ngokufunda ukuthi ungabala kanjani amakholori bese udla ukudla ngezinga lamandla elingekho ngaphezu kwesilinganiso esimisiwe. Isibonelo, ama-calories angu-1000 kufanele abe okwanele usuku, futhi uma lona wesifazane enomsebenzi ohlala phansi, izinga lakhe lansuku zonke liyoba ngu 800 kcal. Ngaphezu kwalokho, lokhu kudla kuhilela izinsuku eziningana ngeviki, ngisho noma izinga lekhalori lithatha awudluli. Khuluma, imisebenzi yomzimba iyayithanda, ngaphandle kokuqeqesha amathathu ngesonto ayikwazi ukuhlala? Ngakho-ke, ukudla kwakho kwansuku zonke kwama-khalori kungakhuliswa ngo-200-300 kcal, okungukuthi, ngokusho kwe-Bormental, isabelo esiphezulu sezinsuku zonke angeke sibe ngaphezu kuka-1300 kcal. Lokhu kudla, kanye nawo wonke umuntu, kunenzuzo kanye nenzuzo. Isibonelo, lokhu kudla akunakeki kuleso sibonakaliso esibalulekile njengokulinganisa kwezinqubo ze-metabolic emzimbeni. Futhi futhi akucabangi ngomdlalo ngamunye womuntu, ngakho-ke uma uhileleka ezemidlalo, ukudla okunjalo kuzokuvumela ukuba ulahlekelwe isisindo, kodwa cishe cishe uzolahlekelwa ubuningi be-muscle, futhi ama-deposit amafutha ngeke ahambe ngokushesha.
Kodwa kukhona okunye okuphawulekayo, okwakubantu abaningi abahlukumeza konke ukungalungi - lokhu kudla akunikezi noma yikuphi ukuvinjelwa. Ungadla konke futhi nganoma yisiphi isikhathi sosuku noma ubusuku, noma ngabe ushokoledi, udla i-ayisikhilimu futhi uhlambulule konke lokhu ngekhofi nokhilimu, into eyinhloko ukuthi ihambisana nesilinganiso sokusetshenziswa nsuku zonke. Ngokuvamile, kungcono kuwe ukuthi unqume ukuthi yiziphi okuzozithokozisa, zibophe ngezikali kanye nokubala futhi uphumelele ekuvumelaneni nasezempilo.
Ingabe kufanele ngibale amakholori?
Kungani ubala amakholori uma, okokuqala, kukhona ukudla okulungiselelwe, futhi okwesibili, basitshela ukuthi ibhalansi yamaprotheni, amafutha nama-carbohydrate ayithinta inzuzo yesisindo? Konke lokhu, okuyiqiniso, kodwa ukulungiswa okulungiselelwe akufanele ukukuvumelanise, kuklanyelwe umuntu ohlezi usuku lonke ehhovisi, futhi ulungile uma uzwa ukusekelwa ngaphansi kwephuzu lesihlanu kusihlwa. Futhi ibhalansi lama-proteine ngamafutha ngeke asanele, kunoma yikuphi okumele ukwenze ukunciphisa ukudla kwakho kokudla. Futhi kulula kakhulu ukwenza lokhu ngokubala ama-calories.
Pho-ke, kulungile kanjani ukubala amakholori?
Uma ungazi ukuthi ungabala kanjani ama-kilojoule, kuzodingeka udinge itafula lokuqukethwe kwekhalori emikhiqizweni eyinhloko, ongayibona ekugcineni kwalesi sihloko. Uzodinga futhi wokubala, i-notebook kanye nepeni. Ngaphambi kokuba udle okuthile, thola ukuthi ungakwazi yini ukuyikhokhela ngesilinganiso sakho nsuku zonke. Uma ungakwenza, udle empilweni yakho, ungakhohlwa ukubhala phansi encwadini yezincwadi ukuthi zingakanani ukhalori owalisebenzisile. Uma ubala amakholori, hlela izinombolo eziboniswe emaphaketheni yomkhiqizo, hhayi etafuleni. Ukulinganisa kungcono ukuhlela kusengaphambili - uzochitha isikhathi esincane sokubala, ukupheka, ukubala amakholori kwesinye esidliwe. Bala ama-kilojoule kukho konke okudlayo - itiye noshukela nengxenye yebhasikili kufanele futhi "ithathwe ipensela".
Indlela yokubala amakholori wokudla okulungiselelwe?
Indlela yokubala amakholori, uma udla i-muesli, i-yogurt nezithelo eziqondakalayo - bheka emaphaketheni noma etafuleni futhi ulungele. Futhi kuthiwani uma ufuna "ukudla" komuntu, isobho, isibonelo? Qinisekisa zonke izingxenye lapho upheka khona isobho, bese ubala inani lamandla lomuntu okhonzayo. Isibonelo, isobho eliphekwe, libala ukuthi zingaki amakholori epanini futhi lilinganiselwe. Silinganisa ukuthi sifuna ukudla kangakanani, sakha ingxenye futhi sibalwa ukuthi zingaki ama-khalori engxenyeni yakho. Ukubala kanye nama-khalori wesidlo, ungakhohlwa ukuhlalisa okuqukethwe kwekhalori. Uma ufisa into ethile, khona-ke inani le-caloric eliphelele le-dish udinga ukungeza i-20% - lena ibhotela.
Indlela yokubala amakholori ngaphandle kwezici?
Azikho izikali, ungabala kanjani amakholori ngaphandle kwazo? Ngendlela enhle, udinga ukuthenga izikali, kodwa uma nje engekho, kuzodingeka uthembele esweni nasememori. Khumbula esitolo, zingaki amagremu omkhiqizo owathengiwe, ukuhlukanisa ngengqondo ibe yizingcezu ezilingana zama gramu ayi-100, futhi ekhaya sibala ukuthi zingaki ama-khalori esifuna ukuwadla etafuleni.