Isidlo sekhalori
 

Namuhla, olunye lwezinhlelo zokudla okunomsoco oludumile umsoco osuselwa ekhalori. Yile ndlela yokwehlisa isisindo ethathwa njengephumelela kakhulu, ephephile futhi ngasikhathi sinye ayidingi ukuyeka ukudla okuthandayo.

Umthetho oyinhloko ukubala inani lama-calories umzimba olidingayo usuku lonke, ngakho-ke, ukwazi ukuthi ukwanda ngakunye kwengxenye kuholela ekwandeni kwama-calories.

Kungenzeka ukulandela ukudla okusekelwe kwikhalori ngaso sonke isikhathi, ngoba lesi simiso somsoco asilimazi nhlobo impilo, futhi sifaka isandla enhlalakahleni enhle kakhulu. Umgomo oyisisekelo walolu hlelo ukudla ama-calories amaningi njengoba umzimba uwachitha ngosuku. Ububanzi bemikhiqizo kanye nenani labo akusho lutho, into esemqoka akufanele idlule umkhawulo wokuqukethwe kwekhalori okuvunyelwe. Akunconywa futhi ukuthi udle ama-calories amancane kakhulu kunokuvamile, ngoba umzimba kufanele usebenze ngokujwayelekile, ngaphandle kokuphazamiseka nokucindezeleka, ukuze ungalimazi impilo.

 

Ibala ukudla kwakho kwansuku zonke kwekhalori

Ukuze unqume inani elilinganisiwe lama-khalori adingwa ngumzimba ngosuku ngokusebenza okujwayelekile nokugcina ukwakheka, udinga ukunquma izinkomba eziyinhloko (eziqondene nawo wonke umuntu) futhi wenze ukubalwa usebenzisa ifomula ekhethekile.

  • Esinye sezinkomba eziyinhloko ngukuthi i-metabolism… Noma umuntu esebenza ngendlela yokuhlala usuku lonke, umzimba usasebenzisa amandla owatholile ekudleni ngenkathi kugaywa, kushaya inhliziyo, izinso, ubuchopho, ukuphefumula. Ungayibala ngale ndlela: phindaphinda isisindo ngo-20 kcal.
  • Isici sesibili esibalulekile ekubaleni inani elidingekayo lama-calories ngu iminyaka yomuntu, ngoba ngemuva kokuphela kwamashumi amabili isikhathi sokuthuthuka okusebenzayo komzimba. Le nkomba inqunywa ngale ndlela: iminyaka eyishumi ngayinye elandelayo ngemuva kwamashumi amabili inciphisa inani lama-calories ngo-2%.
  • Inkomba elandelayo ihlukaniswe ngu ubulilingoba abesilisa badinga ama-calories amaningi kunabesifazane. Lesi sici sihlanganisa inkomba ejwayelekile yomzimba, ngoba umzimba omncane uzodinga amandla amancane okushisa. Okungukuthi, umzimba mkhulu, amakhalori owadingayo.
  • Enye into ebalulekile ekubalweni yile umsebenzi ngokomzimba… Uma uhlanganyela njalo ekuqeqesheni ezemidlalo, ukuzivocavoca noma okunye ukuqeqesha amandla, lapho-ke kubuswa ubukhulu bemisipha obukhulu, obushisa amakhalori amaningi kakhulu kunezicubu ze-adipose. Ukuze unqume le nkomba, udinga ukuphindaphinda imetabolism ngamaphesenti womsebenzi wesigqi sempilo.

    Amaphesenti womsebenzi:

    Ama-20% - ikakhulukazi indlela yokuphila;

    30% - imisebenzi elula emini (ukuhlanza, ukupheka, ukuhamba, ukuyothenga);

    I-40% - imisebenzi emaphakathi (ukusebenza engadini, engadini, egcekeni, ukuhlanza okuvamile endlini, ukuhamba amabanga amade, njll.);

    I-50% - izinga eliphakeme lomsebenzi (ukuqeqeshwa okuvamile, ukugijima, ukuzivocavoca okuhlukahlukene, umsebenzi wamandla).

  • Isibonisi sokugcina sefomula ejwayelekile yekhalori ngu iphesenti lamandla lapho kusetshenzwa futhi kufakwa ukudla. Kubalwa ngefomula: (imetabolism + umsebenzi womzimba) iphindaphindwe ngo-10%.

Ifomula yokubala ukudla kwekhalori nsuku zonke:

I-Metabolism + umsebenzi womzimba + amaphesenti wamandla wokucubungula ukudla

Njengoba usubalile ingxenye yansuku zonke yama-calories, kuyadingeka ukucacisa umphumela otholakele ngokuya ngenkomba yesigaba seminyaka (eminyakeni eyishumi ngayinye elandelayo ngemuva kwamashumi amabili, sinciphisa inani eliphelele lama-calories ngo-2%).

Uma ukudla okusetshenziselwa ukubala ikhalori kusetshenziselwa ukunciphisa umzimba, kufanelekile ukulungisa umphumela wefomula eyinhloko ngale ndlela: siqhathanisa ikhilogremu elilodwa lesisindo no-7 kcal, okungukuthi, siphindaphinda isisindo sethu ngo-7, bese ususa inombolo evelayo kusukela kusabelo sansuku zonke esibaliwe samakholori ngokuya ngefomula engenhla.

Izincomo Zokudla Kwekhalori

  1. 1 Ngokuya ngezincomo zesazi sokudla esidumile uM. Ingmar, kubalulekile ukusebenzisa amanoni amaningi (ama-30-40% wenani lamakholori ngosuku). Ngakho-ke, umzimba uzogcwala, futhi nesisu ngeke sisulwe kokudla okuningi okunama-kilojoule amaningi.
  2. 2 Umcwaningi wokudla okudumile kwabasubathi u-L. Cordain weluleka wonke umuntu ohola indlela yokuphila esebenzayo, lapho edla ngama-calories, enze ukudla ngokuyinhloko kusuka, futhi (ngokwanda okuphoqelekile kunkomba yokugcina yokubala). U-Cordain uphinde uncome ukugwema imikhiqizo yobisi njengezinto ezingezwani nokudla okuphazamisa ukuncipha kwesisindo.
  3. 3 Lapho uhlanganisa ukudla kwansuku zonke, udinga ukuqonda ukuthi kungcono ukudla ingxenye ethile yokuphilile nokwanelisa kunamaswidi, ama-chip, ukudla okulula, njll. Kuyadingeka ukwaba ukudla ngokufanele ngokwesheduli ecacile, ngoba ngale ndlela kuzoba lula emzimbeni ukuzivumelanisa nohlelo olusha lokudla okunempilo, futhi emzimbeni wonkana, uhlelo lokudla okunempilo luzozuza kuphela. Akunasimo lapho kufanele ukhiphe ingxenye yakho yansuku zonke yama-calories ngaphambi kwesidlo sasemini bese ulamba phakathi nengxenye yesibili yosuku, ngoba ngezinyathelo ezinjalo, imiphumela emibi ayinakugwenywa.
  4. 4 Kuyafaneleka ukubala ama-calories nokwenza imenyu ngokuya ngalokhu kudla kusengaphambili ukuze wonge isikhathi sakho. Ukubala amakhalori aqukethwe kumkhiqizo othile, ungasebenzisa izinhlelo ezikhethekile ezingalandwa kwi-Intanethi.
  5. 5 Kufanele uhlale ukhumbula ngoshukela ofakwa etiyeni, ngoba nawo unama-calories amaningi.
  6. 6 Empilweni yomzimba womuntu, ama-calories ayadingeka nje ekusebenzeni okujwayelekile, kepha iphuzu alikho ebuningini babo kuphela. Kubalulekile ukuthi ukudla okudliwayo kuqukethe izakhamzimba, okungamaprotheni, amafutha, ama-carbohydrate, amaminerali kanye namavithamini. Ngakho-ke, akufanele wenze iphutha ijusi ne-soda esanda kufinywa nge "juice juice" noma inkukhu umhluzi kusuka real nge inkukhu umhluzi on flavored esheshayo esheshayo ukusetshenziswa ngokulinganayo, yize inguqulo "yamakhemikhali" inama-calories ambalwa.
  7. 7 Umbono wokuthi ukwanelisa kakhulu umkhiqizo, ikhalori eliphansi kakhulu, kuyimbono eyiphutha ejwayelekile, evame ukudukisa izibalo, ngakho-ke, ivimbela ukwehla kwesisindo.
  8. 8 Uma ulandela ukudla kwekhalori ukuze wehlise isisindo, kufanele usebenzise izinsimbi njalo ukuze ubheke ukuqina kwesisindo futhi, esimweni esingesihle, ulungise amaphutha, futhi esimweni esihle, unamathele esiteshini esidingekayo sokuqinisa umphumela.
  9. 9 Imibono eyiphutha ekhuthaza ukushiswa kwamafutha. Ngakolunye uhlangothi, utshwala buyikhalori elengeziwe lokunamathela.
  10. 10 Amakhalori angabalwa kusetshenziswa amatafula akhethekile. Kunamathebula okuqukethwe kwekhalori ezitsha ezihlukahlukene, ukugcwaliswa kwekhalori kwezinhlobo ezithile zokudla zomhlaba, imikhiqizo ethile, kanye namaqembu athile abantu. Lesi sakamuva, ngokuhambisana nesidingo samandla seqembu elithile (isibonelo, abesifazane abakhulelwe, abancelisayo, izingane, abafundi, abagijimi, amazambane ombhede, njll.), inquma inani elidingekayo lezakhi kanye namaminerali.

Imfuneko yansuku zonke yekhalori, ucabangela izici zakho zomzimba, ungakwenza kuwebhusayithi yethu. Lapho uzothola nokudla kwekhalori lomuntu siqu kanye nesibikezelo sokulahlekelwa kwesisindo esifanele.

Funda futhi ngezinye izinhlelo zamandla:

shiya impendulo