Okuqukethwe
Ukudla kwekhalori nsuku zonke. Ividiyo
Kukhona ukudla okuningi kokulahlekelwa kwesisindo, kodwa uhlelo oluphephile lokulahlekelwa isisindo lusekelwe ekubalweni kwekhalori elula. Akudingi amakhono akhethekile noma ukutshalwa kwezimali kwezinto ezibonakalayo, udinga nje ukwazi ukuthi iyiphi i-calorie corridor okufanele ilandelwe.
Ukudla kwekhalori kwansuku zonke ngeminyaka ehlukene
Umgomo wokulahlekelwa isisindo ukuthi udinga ukudla ama-calories ambalwa ekudleni kunalokho okudingwa ngumzimba ekusebenzeni kwawo okuvamile. Kodwa iqiniso liwukuthi lo mngcele uhlukile esigabeni ngasinye sobudala, ngakho-ke, imenyu kufanele ikhethwe hhayi kuphela ngokucabangela ukunciphisa ama-calories, kodwa futhi ngokubhekisela kulokho inani labo lokuqala okufanele libe. Yingakho kungenakwenzeka ukunciphisa kakhulu ukuthathwa kwekhalori kwentsha, abesifazane abakhulelwe, abancelisayo, kanye nalabo abenza umsebenzi osebenzayo ngokomzimba, lapho umzimba udinga amandla amaningi ukuze ukhule noma wenze eminye imisebenzi kunakwezinye izimo.
Ngokwesilinganiso, ngemuva kweminyaka eyi-18, kuyadingeka:
- amadoda mayelana 3000 kilojoule
- abesifazane mayelana 2500 kilojoule
Lezi zinombolo zifanele labo imisebenzi yabo engahlobene nomsebenzi okhethekile womzimba.
Ngemuva kweminyaka engama-40 ukusuka kulezi zibalo, ungasusa ngokuphepha amanye amakhalori angama-200, njengoba i-metabolism iqala ukwehla.
Yini okufanele ibe yikhalori yansuku zonke yokulahlekelwa isisindo
Ku-inthanethi ungathola izibalo eziningi ezahlukene zokulahlekelwa kwesisindo, isimiso sabo sokusebenza esingasekelwe yinoma yini. Kodwa ngokuvamile, kukholelwa ukuthi umkhawulo wekhalori wokudla wokulahlekelwa isisindo ungancishiswa ube ngamakholori angu-1200. Uma unciphisa ukudla kwakho nakakhulu, kuzomane kubambezele i-metabolism, umzimba uzongena endleleni yokonga amandla, uzama ukubeka konke ubuncane bokudla okutholwe emafutheni. Kodwa lapho ulahlekelwa isisindo ngaphakathi kwama-calories angu-1200, kukhona wonke amathuba okulahlekelwa isisindo esiningi ngaphandle kokulamba.
Ngokuncipha okukhulu kokuqukethwe kwekhalori, ngemuva kokubuyela ekudleni okujwayelekile, lawo makilogremu asuke ngokushesha okukhulu ayabuyiselwa.
Ungabala kanjani ikhalori edingekayo ukuze ulahlekelwe isisindo
Lapho uhlanganisa ukudla kwakho, udinga ukuqonda ukuthi ukunamathela kunkambiso yekhalori akusona isiqinisekiso sokudla okufanele nokunempilo. Ukudla kufanele kube nokulinganisela futhi kuhlangabezane nazo zonke izidingo zomzimba.
Ngokujwayelekile, uhlelo lokwakheka kokudla lungamelwa njengama-40% amaprotheni nama-carbohydrate asuka esilinganisweni sansuku zonke sokudla kanye nama-20% kuphela wamafutha.
Inzuzo phakathi kwalokhu inikezwa imifino kanye nobisi. Futhi uma yonke into ilula ngamaprotheni: kufanele ahlanzeke, afana namaqanda noma inyama yokudla, izinkukhu noma inhlanzi, khona-ke ama-carbohydrate kufanele akhethwe ngendlela efanele. Imenyu kufanele ifake leyo etholakala kwimifino, izithelo namabele. Kuhlala kuphela ukuhlukanisa ama-calories ayi-1200 kokudla okungu-3-4 bese wenza imenyu ngokuya ngokuqukethwe kwekhalori engxenyeni ngayinye.
Funda futhi isihloko esithakazelisayo sendlela yokudala ukudla komuntu ngamunye.