Ukubala ama-calories: ungaqala kuphi? Umhlahlandlela ophelele kunayo yonke wokubala ikhalori!

Enye yezindlela eziphumelela kakhulu neziphephile zokwehlisa isisindo ukubala ama-calories. Kulesi sihloko sizophendula imibuzo elandelayo. Kungani ukubala amakhalori kusebenza kahle ekulahlekelweni kwesisindo? Ungayibala kanjani inkambiso yamakhalori ansuku zonke yokwehlisa isisindo? Futhi cabanga ngokuningiliziwe ngombuzo wokuthi, empeleni, okuqukethwe kwekhalori kwimenyu yansuku zonke.

Ukubalwa kwekhalori kokwehla kwesisindo

Abaningi bayayenqaba le ndlela ngenxa yobunzima bayo, kepha ngenxa yomkhawulo ofanele wekhalori ekudleni kwakho, uzolinganisa amandla futhi uthuthukise isibalo. Empeleni, uma umuntu efunda ukubala amakhalori futhi aqaphe indlela odla ngayo, ngeke uhole umzimba wakho kuphela, kodwa futhi uzoshintsha kancane kancane imikhuba yokudla. Eqinisweni, ukubala amakholori akubeki imingcele kunoma yimiphi imikhiqizo ethile, kodwa uma uqala ukubala amakholori adliwe ukudla, ngolunye usuku uyaqaphela ukuthi kungcono ukudla isitsha sesaladi ngenyama kunekhekhe elincane. Yebo, okuqukethwe kwe-caloric, kuyoba cishe okufanayo, kodwa inani lokudla okunomsoco walezi zitsha lihluke ngokuphelele.

Umgomo wokwehlisa isisindo ulula kakhulu: Abantu badinga ukudla okuncane kunalokho umzimba unesikhathi sokucubungula ukuthi waqala ukusebenzisa amandla okugcina amafutha. Kungabonakala ukuthi yini elula - ngesonto uhleli ekudleni okuqinile, ukunciphisa isisindo bese uzivumela inkululeko ngokuya. Kodwa-ke, lesi simiso sinikeza ukusebenza kwesikhashana, zonke izisindo ezilahlekile zibuyele emuva ngokushesha okukhulu. Indlela enhle yokunciphisa isisindo ukubala ama-calories. Kungani?

1. Ukubala amakhalori kuyindlela enengqondo ekucindezelekeni kokudla okunomsoco nokulinganiselwa okukhulu. Awulimazi umzimba wakho, umbeka ekudleni okuqinile.
2. Ngokubala kwekhalori uzoba nokudla okunomsoco okuphelele, ngakho-ke, le ndlela yokwehlisa isisindo ayibangeli monakalo emzimbeni, ngokungafani ne-mono-diet nendlala.
3. Awukwazi ukukhipha kwimenyu ukudla kwakho okuthandayo, okubalulekile ukuhlala ngaphakathi kohlaka lwamakholori wephaseji. Ngaphezu kwalokho, ukale ukuthi isebenza kahle kanjani! Ngakolunye uhlangothi, ukuze ungene kusilinganiso esinikeziwe sokuqukethwe kwekhalori, uzosula ukudla kwakho kokudla okungenamsebenzi, okulimazayo nokunamafutha (okuyinto enhle). Kepha ngakolunye uhlangothi, uzohlala unethuba lokudla okuthandayo, ubukeza nje imenyu yansuku zonke.
4. Ukubalwa kwekhalori kuyisinyathelo sokuqala sokuya ekudleni okufanele, okunempilo, nokulinganisela. Uzobe ujwayele ukulandela ukudla kanye nendlela yokwenza ngamabomu ekukhethweni kwemikhiqizo.
5. Ngokubala amakhalori uzodla inani elanele lamaprotheni, amafutha nama-carbohydrate, futhi ukwehla kwesisindo sakho kuzoba yindlela enempilo futhi engenabungozi. Kungani kubalulekile? Isibonelo, kusukela ekuntulekeni kwamafutha kungadala izinkinga ngohlelo lwehomoni, kusuka ekushodeni kwama-carbs - ukulahleka kwamandla nokukhathala. Futhi insalela yamaprotheni, avame ukukhuthazwa ekudleni okuhlukahlukene, imvamisa idala izinkinga ngomgudu wamathumbu nezinso.
6. Ukubalwa kwekhalori empeleni kuyindlela kuphela yamandla afanele, uma udlala imidlalo futhi ufuna ukugcina ubukhulu bemisipha yakho, uyivikela ekubhujisweni (imisipha yokusekela = umzimba onethoni wekhwalithi). Ukudla okunzima okunama-kilojoule amancane kanye nesiteleka sokuqala semono emisipha hhayi emafutheni ngemikhawulo ebucayi emzimbeni kulula ukuvalelisa imisipha ngoba kudinga amandla amaningi.
7. Le nqubo yokwehlisa isisindo njengoba ukubalwa kwekhalori kuqhubeka kahle futhi kuzinzile, ngaphandle kokushintshashintsha futhi ngasikhathi sinye ukubuyiselwa kwamakhilogremu alahlekile.
8. Njengomthetho, ngemuva kwezinyanga ezingama-2-3 ngemuva kokubalwa kwekhalori ejwayelekile uzokwakha ezinye izinketho zemenyu futhi uzokwazi ukuthi udla ini nokuthi ungakanani ngosuku ukuhlala ephaseji lakho lama-calories. Uma ucabanga ukuthi manje kuzoba umlingani wakho impilo yonke, akunjalo.
9. Ukubala amakhalori kuyindlela eguquguqukayo futhi ekhululekile yokwehlisa isisindo. Uma, ngemuva kokwehluleka kokudla okufanele uyeke noma uqale ekuqaleni, ukubala amakhalori kuyisimo sokulawula "izinsuku ze-zagorye" ezingazelelwe. Vele kancane ukunciphisa izidingo zansuku zonke zekhalori ezinsukwini ezingu-2-3 ezilandelayo, noma usebenzise amandla okuzivocavoca amandla.
10. Ukubala amakhalori kulula kakhulu ukushintshela ekugcineni kwesisindo ngemuva kokulahleka kwesisindo. Konke okuzodinga ukungeza u- + 10-20% ekhalori lakho lamanje (kuya ngesipele osikhethile).

Ukudla okufanele: ungaqala kanjani igxathu negxathu

Ukuze uqale ukulawula indlela odla ngayo, kufanele wenze lezi zinto ezilandelayo:

• Ukunquma inani lokuqukethwe kwekhalori ekudleni kwakho kwansuku zonke.
• Qala ukugcina irekhodi lansuku zonke lokudla okudliwayo.
• Ukubuka esibukweni kuthuthukisa njalo isibalo sakho.

I-algorithm yokubala amakhalori okwehlisa isisindo

ISINYATHELO 1: bala isilinganiso semethabolic

Ngamunye wethu, kuya ngesisindo, umsebenzi kanye nobudala kudinga inani elihlukile lokudla. Ukuthola inani eliqondile okudingeka ulisebenzise ifomula UHarris-Benedict:

• Abesifazane: BMR= 9.99 isisindo * (ngo kg) + 6,25 * ukukhula (ngo-cm) - iminyaka engu-4,92 * (iminyaka) - 161
• Abesilisa: BMR = 9.99 isisindo * (ngo kg) + 6,25 * ukukhula (ngo-cm) - iminyaka engu-4,92 * (iminyaka) 5 +

lapho Isilinganiso se-BMR - base metabolic (isilinganiso se-basal metabolic)

ISINYATHELO 2: nquma umsebenzi wansuku zonke

Isibalo esivelile yizinga lesisekelo le-metabolism (BMR) liphindaphindwa nge i-coefficient yomsebenzi womzimba:

• 1,2 - Umsebenzi omncane (ukuntuleka kokuvivinya umzimba, ukuhlala phansi, ukunyakaza okuphansi)
• A 1.375 - umsebenzi olula (ukuzivocavoca umzimba okulula noma ukuhambahamba, imisebenzi emincane yansuku zonke emini)
• 1,46 - umsebenzi omaphakathi (ukuzivocavoca izikhathi ezingama-4-5 ngesonto, umsebenzi omuhle wosuku)
• Ka-1.55 - umsebenzi ongaphezu kwesilinganiso (ukuzivocavoca okukhulu izikhathi ezingama-5-6 ngesonto, umsebenzi omuhle wosuku)
• Ka-1.64 - Umsebenzi owandisiwe (ukusebenzisa nsuku zonke, umsebenzi wasemini ophakeme)
• 1,72 - umsebenzi ophakeme (ukuzivocavoca nsuku zonke okunamandla nokwenza umsebenzi ophakeme nsuku zonke)
• Ku-1.9 - Umsebenzi ophakeme kakhulu (imvamisa sikhuluma ngabasubathi ngesikhathi somsebenzi wokuncintisana)

Ngicela uqaphele! Ngesiphindaphindo ukugxila kangcono kuwo wonke umsebenzi phakathi nosuku. Isibonelo, uma uzivocavoca nsuku zonke imizuzu engama-30-45, kepha uphila impilo yokuzihlalela, awudingi ukuthatha into engaphezu kuka-1,375. Ukuzivocavoca okukodwa, ngisho nokuqine kakhulu, akukubuyiseli ukungabikho komsebenzi emini.

ISINYATHELO 3: bala umphumela wokugcina

Ngakho-ke, ngokuphindaphinda inani le-base level metabolic rate (BMR) ngesici somsebenzi, sithole ukudla kwakho kwekhalori. Ukudla ngaphansi kwalo mthetho, ngeke ulahle isisindo noma uzuze isisindo. Lokhu okuthiwa okujwayelekile kwama-calories wokusekela isisindo.

I-BMR * isilinganiso somsebenzi womzimba = isilinganiso samakhalori wokusekela isisindo.

Uma ufuna ukunciphisa umzimba, eminye yemisebenzi evelayo idinga ukukhipha u-15-20% (lokhu kungukudla okunesifo sekhalori). Uma usebenza ekukhuleni kwemisipha, lapho-ke udinga ukwengeza 15-20% (kuzoba ukudla okunensalela yekhalori). Uma usesiteji "sokugcina isisindo", shiya isibalo singashintshiwe.

Ngesisindo esingeziwe kunconywa ukubala ukusilela kwekhalori kwansuku zonke okungu-15%. Uma ufuna ukususa> 10 kg sincoma ukubala ngokushoda okungama-20%. Lapho isisindo esikhulu ngokweqile, uma ufuna ukususa> 40 kg kungathatha ukusilela okungu-25-30%.

ISIBONELO:

Owesifazane, oneminyaka engama-30 ubudala, isisindo esingu-65 kg, ukuphakama okungu-165 cm, ukuzivocavoca kathathu ngesonto:

• I-BMR = 9,99 * 65 + 6,25 * 165 - 4,92 * 30 - 161 = 1372
• Ukudla kwama-calories ukugcina isisindo = 1372 * 1,375 = 1886,5 kcal
• Ukushoda okujwayelekile kwekhalori = 1886 - (1886 * 0,2) = 1509 kcal

Ingqikithi yokuthola ama-kilojoule ayi-1450-1550 yizilinganiso zansuku zonke zokwehlisa isisindo. Kuleli nani, udinga ukugcina ukubalwa kwekhalori lansuku zonke kwemenyu yakho.

• Kungani ungawi ngaphansi kwephaseji elisunguliwe: umzimba ujwayela inani elincane lokudla, uzokwehlisa ijubane lomzimba futhi uma usuqala ukudla kancane, uzokhuluphala kakhulu.
• Kungani ungadluli iphaseji: awulahli isisindo, ngoba umzimba ngeke ube nesikhathi sokusebenzisa amandla owatholile.

I-ONLINE CALORIE CALCULATOR

Izeluleko eziyi-12 zokuthi ungabala kanjani ama-calories

1. Gcina idayari yokudla, izinombolo kufanele ziqoshwe phansi. Ungathembeli kwimemori yakho futhi ungathembeli ekulinganisweni okunzima, ngaphandle kwalokho kunengozi yokudla kakhulu, noma okubi kakhulu, ukungondleki.
2. Ukuthuthuka kwezobuchwepheshe kusize kakhulu umsebenzi wethu wokwenza ukudla. Landa uhlelo lwethu lokusebenza lweselula ngokubala ukudla kwekhalori, wenza impilo yakho ibe lula kakhulu. Sincoma ukuthi ufunde: Izinhlelo zokusebenza eziphezulu zamahhala zokubala ama-calories.
3. Ungathembi izilinganiso zesisindo semikhiqizo "ngeso", qiniseka ukuthi uthenga isikali sekhishi. Ngaphandle kwezikali zasekhishini izibalo zakho zama-calories azinembile, ngakho-ke umphumela oyifunayo uzoba nzima ukuwufinyelela. Ngendlela, kaningi ezinhlelweni zokubala amakhalori asevele ebaliwe inani lamandla lomkhiqizo, isibonelo, ngewolintshi elilodwa. Isisindo esingakanani leli orange elinemibandela, esibale ngalo okuqukethwe kwekhalori akwaziwa. Mhlawumbe i-orange yakho kakhulu noma ngaphansi. Yiqiniso, iphutha lincane, kodwa uma phakathi nosuku yonke imikhiqizo eyenziwe mayelana "neso", isithombe esihlosiwe ngeke sisebenze. Buka esikukhethile: Izikali zasekhishini ze-electronic eziphezulu ezingu-20.
4. Kala imikhiqizo kuphela abangakulungele! Uma ukhohliwe ukwenza inqubo yokupheka, qiniseka ukuthi uhlola okuqukethwe kwekhalori kokudla okulungile. Isibonelo, inani lamandla lika-100 g werayisi eluhlaza kanye ne-100 g yerayisi elibilisiwe akufani. Kuhlale kungcono ukukala imikhiqizo endaweni eyomile noma eluhlaza, engaphekiwe. Ngakho-ke idatha izonemba kakhudlwana.
5. Kala umkhiqizo olungele ukusetshenziswa noma ukulungiswa: inyama ngaphandle kwamathambo, izithelo nemifino ngaphandle kwesikhumba, umgogodla, ushizi ngaphandle kokupakisha, inkukhu ngaphandle kwesikhumba, njll.
6. Hlela kusengaphambili imenyu yakho yesampula yangakusasa. Yenza uhlu oluzoba khona lwezitsha ukuze ugweme ukumangala ngokuntuleka kwaleyo noma eminye imikhiqizo.
7. Lapho uhlela imenyu yosuku lwamanje noma olulandelayo, hlala ushiye iphaseji elincane (150-200 kcal) ukuze ube nesikhala sokuhamba. Ngokungazelelwe uzoba nesidlwana esingahlelwanga noma uthathe isinqumo sokufaka umkhiqizo owodwa esikhundleni somunye.
8. Uma upheka isidlo esiyinkimbinkimbi esinezithako eziningana (isobho, ikhekhe, i-casserole, i-pizza), kungcono ukungakutholi okuqukethwe kwayo kwekhalori online. Ngaphambi kokupheka, kala isisithako ngasinye, ubale inani lamandla waso bese ufaka izinombolo ezivelayo. Ngakho-ke, umphumela uzonemba kakhulu.
9. Gwema izindawo zokudlela nezokudla. Ezweni lesimanje kubukeka kuyinkimbinkimbi ngokumangazayo, kepha uma uthola umkhuba wokuphatha ukudla uyosebenza, ufunde noma uhambe ngezinyawo, izinhloso zabo zokwehlisa isisindo uzozifinyelela ngokushesha okukhulu. Noma imenyu yokudlela ibhale inani lama-calories esitsheni, khumbula ukuthi lezi zibalo ziyalinganiselwa kuphela.
10. Ungalokothi ugxile enanini lamakhalori akhonjisiwe zokupheka kumawebhusayithi ahlukahlukene noma ngamaqembu ngokusho kwezindlela zokupheka kumanethiwekhi omphakathi. Okokuqala, akwaziwa ukuthi ngenxa kanembeza kubhekwe kanjani yonke idatha, abadwebi bezindlela zokupheka. Okwesibili, ungahluka isisindo sezithako ngazinye ezizoshintsha inani lekhalori lokudla.
11. Uma ngolunye usuku ngokungathi sína uzodlula amandla owamisiwe, kunjalo akudingekile kunoma yisiphi isimo ukuhlela izinsuku zokuzila zendlala. Ngakho-ke uzophazamisa ukusebenza kwe-metabolism. Qhubeka nokulandela iphaseji lama-calories, futhi uma unonembeza omubi kakhulu izolo "Sagar", kungcono ukukhokha ukuzivocavoca ihora eli-1, ukuhamba ngezinyawo noma yimuphi omunye umsebenzi womzimba. Ngenye indlela, okwezinsuku ezimbalwa ukunciphisa ukudla ngo-15-20% ukukhokhela ukudla okweqile, bese ubuyela kokudla okwedlule.
12. Ukuze uziqeqeshe ukubala ama-calories, okokuqala udinga ukuzikhuza okungathi sína. Kepha ngemuva kwamasonto ambalwa, uzoziqeqesha ngaphambi kwakho konke ukudla ukwenza ukudla kudayari yakho. Imvamisa izinyanga ezi-2-3 ezanele zokwakha imenyu yansuku zonke futhi ufunde ukuthi ungakuchaza kanjani ukudla kwakho okujwayelekile ngaphandle kokubala.

Ungabala kanjani imikhiqizo ye-KBZHU

Ukuze uyiqonde ngokuphelele inkinga yokubalwa kwama-calories, udinga ukuqonda ukuthi ungabala kanjani imikhiqizo ye-KBZHU (ama-calories, amaprotheni, amafutha nama-carbohydrate) nokuthi ungalutholaphi lonke ulwazi lwezinombolo zale mikhiqizo. Ake sihlaziye isinyathelo ngesinyathelo ukuthi singabala kanjani ama-calories, amaprotheni, ama-carbohydrates namafutha ekudleni. Funda kabanzi mayelana nokuthi angakanani amaprotheni, ama-carbohydrates namafutha kumuntu ngamunye, funda lapha: Indlela yokubala i-PFC (amaprotheni, amafutha, ama-carbohydrates) futhi yenzani?

Ungayithola kuphi ikhalori nemikhiqizo ye-PFC?

• Lonke ulwazi ngamakhalori, amaprotheni, ama-carbs namafutha abheka emaphaketheni emikhiqizweni. Kukhona ulwazi olunembe kakhulu.
• Uma umkhiqizo uthengiswa ngaphandle kokupakisha noma ukufakwa kwenani lamandla awucacisiwe, khona-ke bukela okuqukethwe kwekhalori kwezinto zokudla ku-Intanethi. Isibonelo nje ngena enjini yokusesha “Banana KBZHU” bese uthola yonke imininingwane edingekayo. Kunconywa ukuthi ubheke imithombo eminingi ukuqinisekisa ukunemba kwedatha.
• Uma usebenzisa isayithi noma uhlelo lokusebenza lweselula ukubala amakhalori, ngokuvamile aqukethe isisekelo esilungile semikhiqizo enedatha ye-KBZHU. Ngakho-ke, ngaphezu ukucinga ulwazi akudingekile.
• Uma unesitsha esiyinkimbinkimbi siqukethe izithako eziningana, bese ulinganisa isithako ngasinye ukubala i-KBZHU ngesithako ngasinye ngokuhlukile bese ufaka izinombolo ezivelayo. Funda kabanzi ngakho ngezansi.

Ungayibala kanjani i-KBZHU: izibonelo

Ake sibheke izibonelo ezithile zokuthi singabala kanjani ama-calories, amaprotheni, amafutha nama-carbohydrate ekudleni ngakunye nasekudleni okulungele.

1. I-Curd 5%. Bheka okuqukethwe kwekhalori lomkhiqizo kupakethe. Uma kungacacisiwe, bheka ku-Intanethi.

I-KBZHU curd 5% - 100 g:

• Amakholori: 121 kcal
• Amaprotheni: 17 g
• Amafutha: 5 g
• Amakhabhohayidrethi: 1.8 g

a) Isibonelo, uthathe isinqumo sokudla ama-80 g we-cottage shizi. Ukuze ubale i-KBZHU 80 g ye-cottage shizi, mane uphindaphinde isibalo ngasinye ngo-0.8:

I-KBZHU curd 5% - 80 d:

• Amakholori: 121 * 0,8 = 96,8 kcal
• Amaprotheni: 17 * 0,8 = 13,6 g
• Amafutha: 5 * 0,8 = 4 g
• Amakhabhohayidrethi: 1.8 g * 0,8 = 1,44 g

b) Uma uthatha isinqumo sokudla amagremu angama-225 e-cottage shizi, phindaphinda isibalo ngasinye esingu-2.25:

I-KBZHU curd 5% - 225 g:

• Amakholori: 121 * 2,25 = 272,3 kcal
• Amaprotheni: 17 * 2,25 = 38,25 g
• Amafutha: 5 * 2,25 = 11,25 g
• Amakhabhohayidrethi: 1.8 g * 2,25 = 4,05 g

Ngakho-ke, sithola ushizi othile we-KBZHU, ngokuya ngesisindo sawo.

2. oats. Lesi yisidlo sasekuseni esithandwa kakhulu yilabo abazama ukulandela ukudla okunempilo. Ukubala amakhalori we-oatmeal nakho kulula kakhulu. Ngokufaniswa necebo elihlongozwayo ngezansi, silindele i-KBZHU ngawo wonke amanye okusanhlamvu ne-pasta.

a) i-oatmeal Ikalwe yomile (ibomile, lokhu kubalulekile!). Isibonelo, unemininingwane engama-70 ye-KBZHU Bheka kupakeji noma ku-100 g:

Ama-oats we-KBZHU - 100 g:

• Amakholori: ama-calories angu-342
• Amaprotheni: 12 g
• Amafutha: 6 g
• Amakhabhohayidrethi: 60 g

Njengoba asihleleli ukudla amagremu ayi-100 abalwa ngokuhambisa ama-gramu angama-70, siphindaphindeka zonke izibalo ngo-0.7:

I-KBZHU oatmeal - 70 g:

• Amakholori: 342 * 0,7 = 240 kcal
• Amaprotheni: 12 * 0,7 = 8.4 g
• Amafutha: 6 * 0,7 = 4,2 g
• Amakhabhohayidrethi: 60 * 0,7 = 42 g

Le yi-KBZHU yokugcina oatmeal 70 engenalutho yokugcina: I-K-240, B-8,4; W Ungu-4.2; I-42. Ungakanani amanzi owangezile, awubhuli kanjani, futhi noma ngabe kukalwe kangakanani ngemuva kokupheka, ufaka imininingwane kumagazini wakho wokudla ngesisekelo sendaba eyomile. Ngokufanayo, kukhona okunye okusanhlamvu, i-pasta, amazambane.

Ku-Intanethi ungathola amakhalori we-oatmeal asevele ephekiwe. Kepha kungcono ukungazisebenzisi lezi zibalo. Ama-grits amunca amanzi futhi avuvuke, futhi isisindo sakhe sokugcina singahluka kuye ngokuthi ungakanani amanzi owangezile nesikhathi esingakanani sokubilisa iphalishi. Ngakho-ke hlala sikala konke okusanhlamvu kuphela ngendlela eyomile (engalungiselelwe).

b) Ake sithi ulungisa i-oatmeal enobisi engeza ibhotela, uju nobisi. Kulokhu, sikala isithako ngasinye ngaphambi kokupheka (okusanhlamvu, uwoyela, uju, ubisi), kholwa i-KBZHU ngesithako ngasinye, fingqa futhi uthole ukudla okulungile kwe-KBZHU. Konke lokhu kubalwa ngaphambi kokupheka! Funda kabanzi mayelana nokubalwa kokudla okulungiselelwe okuphansi kancane.

3. Inkukhu yebele. Omunye umkhiqizo odumile kusuka ekunciphiseni isisindo, ngakho-ke ake siwubheke.

Kala isifuba senkukhu eluhlaza, okungcono uma usuhluzile futhi womisa, ukuze izibalo zingatholi umswakama omningi (kahle, uma kuzohlala kunembile kuze kube sekugcineni). Bala ibele lezinkukhu le-KBZHU elingu-120 g:

I-KBZHU isifuba senkukhu - 100 g:

• Amakholori: 113 kcal
• Amaprotheni: 24 g
• Amafutha: 2 g
• Amakhabhohayidrethi: 0.4 g

I-KBZHU isifuba senkukhu - 120 g:

• Amakholori: 113 * 1,2 = 135,6 kcal
• Amaprotheni: 24 * 1,2 = 28,8 g
• Amafutha: 2 * 1,2 = 2,4 g
• Amakhabhohayidrethi: 0.4 g * ka 1.2 = 0.48 g

Ngemuva kokuthi sibilise isifuba senkukhu, asikho isisindo futhi ukubala ama-calories akunjalo. Cabanga ngemininingwane kuphela ngendlela yayo eluhlaza. Izinongo nosawoti kokuqukethwe kwekhalori akuthinteki, kepha uma upheka ngamafutha, ungakhohlwa ukwengeza.

Ungazithola kanjani izindlela zokupheka ezenziwe ngomumo

Njengoba sishilo ekuqaleni, lapho upheka ukudla okuyinkimbinkimbi ukubala amakhalori kungokulandelayo:

• Kala isithako ngasinye endaweni emanzi / eyomile
• Cabanga ngesithako ngasinye se-KBZHU kumdwebo ongenhla
• Fingqa idatha bese uthole ukudla okuvamile kwekhalori.

Nasi isibonelo ngesitsha esiyinkimbinkimbi esisishilo ngenhla: i-oatmeal enobisi, uju nebhotela.

Izithako zephalishi:

• 130 g we-oatmeal
• 50 ml ubisi 3.2%
• 30 g wezinyosi
• I-10 g ibhotela

Silindele ngokufaniswa nezibonelo ezingenhla, ukuphindaphinda idatha kusisindo somkhiqizo. Bese uhlanganisa ama-calories, amaprotheni, ama-carbohydrate namafutha.

Thola i-oatmeal ye-KBZHU: K-647,6; IB-17.73; W-17,78; U-104,23.

Indlela elula yokubala ukudla okulungiselelwe kwe-KBZHU

Kukhona indlela elula futhi elula yokubala ukudla okulungiselelwe kwe-KBZHU. Kulokhu sisebenzisa i-Calorizator yewebhusayithi. Iya kuzindlela zokupheka ze-Analyzer bese ufaka ewindini elisha elihlukaniswe ngamakhoma zonke izithako zethu: 130 g oats, 50 ml ubisi 3.2%, 30 g uju, 10 g ibhotela:

Chofoza uhlaziye, futhi esikhundleni sokubala ngesandla amakhalori thola amanani asevele aqediwe:

Bheka umugqa Inani futhi ulungele ikhalori izitsha eziyinkimbinkimbi ngezithako eziningi.

Futhi akudingeki ukuthi ufake isisindo ngamagremu, ungasebenzisa izimpawu ngokulandelayo:

Njengoba ubona, ungakopisha iresiphi futhi ubale i-KBZHU kanjalo. Kodwa qaphela! Isibonelo, ama-2 ama-bulb ekuqondeni kokupheka kwe-analyzer yi-150 g, Kodwa empeleni kungase kube ngu-100 g no-200 g, kuye ngosayizi othize we-bulb. Inani lezinhlelo ezinjalo lizolinganiswa. Ngakho-ke kungcono ukukala futhi urekhodwe kumikhiqizo ye-analyzer ngamagremu, uma uyikala.

Uma usebenzisa izinhlelo zokusebenza zeselula ukubala ama-calories, ngendlela efanayo, unesisindo esingcono, hhayi ukusetshenziswa ekubalweni kwe- "1 banana" noma "1 anyanisi" kusuka kumkhiqizo oyisisekelo ophelile.

Ungakukala kanjani ukudla, uma uphekela umndeni?

Ngokuvamile asiziphekeleli izitsha ezimnandi kodwa zomkhaya wonke. Ungabala kanjani ama-calories, uma ulinganisa imikhiqizo oyidingayo ngendlela eluhlaza, futhi lapho upheka imikhiqizo yesisindo ishintsha? Kukhona indlela elula yokuxazulula le nkinga.

1. I-KBZHU ibalwa ngesisekelo sezikimu ezidwetshiwe ngenhla, enesisindo sezithako kufomu eyomile noma eluhlaza ngaphambi kokupheka. Ake sithathe isibonelo sethu i-oatmeal enobisi, uju nebhotela, esikhulume ngayo ngenhla. Sithole i-KBZHU ephelele: I-K-648; B-17,7; W-17,8; U-104.

2. Pheka iphalishi, engeza zonke izithako, hlanganisa. Kala isitsha. Isibonelo, sithole amagremu angama-600 - isisindo esiphelele sokudla esilungile.

3. Manje hlanganisa iphalishi ipuleti lakhe lizokalwa. Isibonelo, i-batch yethu yafika kuma-350 g.

4. Amagremu angama-350 angama-58% enani eliphelele lezinhlamvu (Ama-350 ahlukaniswe ngama-600 bese ethola ama-58%).

5. Ibalwe ngokulandelana i-KBZHU ingxenye yakho ngokuphindaphinda idijithi ngayinye ngo-0.58:

• Amakholori: 648 * 0,58 = 376 kcal
• Amaprotheni: 17,8 * 0,58 = 10.2 g
• Amafutha: 17,8 * 0,58 = 10.3 g
• Amakhabhohayidrethi: 104 * 0,58 = 60.5 g

6. Ngokuphelele, senze ukubalwa kokudla okukodwa kwe-oatmeal: K-376; B-10,2; W Ingabe 10.3; Ku-60,5.

Sincoma ukuthi ufunde ngale ndaba izihloko ezilandelayo:

• Ukushoda kwekhalori: ungaqala kuphi ukunciphisa umzimba
• Ungayibala kanjani i-BDIM futhi yenzani
• Ukukhethwa kwezinhlelo zokusebenza zeselula zokubala amakhalori
• Konke mayelana nokudla okunempilo nokuthi ungaqala kuphi
• Ukuzila ukudla ngezikhathi ezithile: ukuncipha kwabavilaphayo