Inani leekhalori ngosuku, okanye Ukunciphisa isisindo ngolwazi

Phantse sonke siyaqhelana nomxholo we "kilocalorie". Kwaye abo bazama ukulandela umlinganiselo bayazi ukuba inani leekhalori ngosuku kufuneka libalwe ukwenzela ukuba lingadluli kwizinga elivumelekileyo. Nangona kunjalo, ngokuqhelekileyo, nangona zonke izibalo, iipounds ezingaphezulu ziqhubeka zibonakala. Iyintoni ingxaki? Kutheni isiphumo esilinde ixesha elide singafiki? Masifunde.

Okokuqala kufuneka uqonde ingcamango "yekhalori". Le yunithi ebonisa ubungakanani bemandla engena emzimbeni wakho ngokutya othile. Kubalulekile ukuqinisekisa ukuba umzimba wethu uhlala ukwazi ukuphuhlisa kakuhle nokufezekisa imisebenzi yawo. Xa sifumana ukuba ziphi iikhalori ngosuku esizifuna ukusebenza ngokuqhelekileyo, siza kufunda indlela yokwenza imenyu yethu ukuze singadluli umda ovumelekileyo, ukulahlekelwa ubunzima obunzima kwaye sihlale sisimo esifanelekileyo.

Ukuze ulahlekelwe ngamakhilogremu angaphezulu, kufuneka ufumane ukuba uninzi kangakanani iikhalori ozidingayo, kunye nendlela eya kutshisa ngayo, ungene emzimbeni wakho. Ingongoma ebaluleke kakhulu kule nto kukuba umntu odlayo kwenkqubo kufuneka abe neendawo zokugcina amandla okwaneleyo ngosuku. Ukuba uyatshutshiswa ngumoya wokunyamezela, ulawulo lwakhe kufuneka lubuyiselwe kwakhona.

Kukho amanye amanqaku ambalwa acwangcisa ubuninzi beekhalori ngosuku umntu afuna ukugcina izinga eliqhelekileyo lobomi. Okokuqala, isondo, ubudala, umsebenzi, izinga lomsebenzi.

Ngoko, ngokuqala, siqaphela ukuba ubuncinci inani leekhalori ziyiyunithi ezili-1200. Ngokomyinge, inamba efunekayo kufuneka ibe malunga ne-2900, kunye neyowesifazane - 2200. Kodwa ukuba umntu usethelwe ukulahleka kwesisindo, umzimba kufuneka udale iimeko zekhalori engenako, ngoko ke i-benchmark ibhetele iya kuba yincinci yabo yansuku zonke, 1200.

Njengoko kuvela, ukubala ubuninzi beekhalori ngosuku oluza emzimbeni wethu kusinceda nje ukuba silahlekelwe sisisindo, kodwa siyazikhokelela ekufundeni kunye nenkqubo. Ukuzibukela ubugcisa obusekelwe kwi-self-organization.

Ekuqaleni, kufuneka uqaphele ukuba zininzi iikhalori kufuneka umzimba wakho ufumane imihla ngemihla. Ukuba usoloko usebenzisa ii-1200, awukwazi ukuzikhawulela kwi-1200 ngexesha. Kufuneka sikwenze oku ngokuthe ngcembe: malunga ne-100-200 ngosuku.

Ngokuqhelekileyo umbuzo uvela malunga nokuba mangakanani iikhalori ngosuku umfazi okhulelweyo kufuneka athole. Khumbula ukuba ibinzana elithi "kukho ezimbini" kwintlanganiso elula. Emva koko, ubunzima obunzima buya kuba nefuthe elibi kumama kunye nosana, kunye nenkqubo yokuzala. Ngokuqinisekileyo, awukwazi ukuzinqanda ngokuthe ngqo kwiinto zonke, kodwa akukhuthazwa ukuba uphumule.

Ngendlela, izihlunu zidla iikhalori ezininzi kunamafutha. Ngenxa yokuba isisundu esiningi emzimbeni, ukukhawuleza komzimba kunciphisa. Kodwa ukucoca amanqatha akufanele kube ngaphantsi kwama-15% epheleleyo, oku kungonakalisa umzimba wesetyhini. Ngoko, ukuya esikhathini kunokugqithisa kwaye mhlawumbi ukungabikho kwengqondo kunokukhula.

Inani leekhalori ngosuku ofuna ukuyidla, uya kunceda ukubala itafile, ebonisa iimveliso kunye nexabiso lamandla. Kodwa ukuze ufezekise injongo, kuyimfuneko ukuqwalasela kwakhona ezinye iinguqu:

1. Isidlo sakusasa kufuneka sibe ne-50% yimihla ngemihla yeekhalori zemihla ngemihla.
2. Kufuneka udle amacandelo amancinane, kodwa rhoqo.
3. Kubalulekile ukutya ukutya okuqulethe i-carbohydrate eyinkimbinkimbi, efana ne-porridge kunye nesonka sokutya.
4. Udinga ukusela ubuncinane ii-2 ilitha amanzi ngosuku.
5. Ukutya kufuneka kuguquke.
6. Awudingi ukutya nantoni na iiyure ezintathu ngaphambi kokulala.