Ukuqina Kwekhalori - Ungalahla Kanjani Isisindo Ukudla Ukudla Okwengeziwe

-Delile

• Kuyini ukuminyana kwekhalori?
• Ubuningi bekhalori busithinta kanjani isisindo?
• Ukudla okunesisindo esincane esinamakhalori kungathuthukisa impilo
• Ukudla okunenani eliphansi lekhalori
• Ukudla okunesisindo esiphakeme samakhalori ukukhawulela
• Okubalulekile

Ubuningi bekhalori buchaza inani lama-calories ngevolumu enikeziwe noma isisindo sokudla.

Ukuqonda ukuthi kusebenza kanjani kungakusiza ulahlekelwe isisindo futhi uthuthukise indlela odla ngayo ().

Ngaphezu kwalokho, ukugxila ekudleni okunama-calorie amancane kukuvumela ukuthi udle umthamo omkhulu wokudla ngenkathi usanciphisa ama-calories (,,).

Lokhu kungaba nezinzuzo eziningi zezempilo, kufaka phakathi ukwanda kokudla kokudla okunomsoco nokuncipha kwesisindo.

Lo mbhalo uchaza konke odinga ukukwazi mayelana nokuxinana kwekhalori.

Kuyini ukuminyana kwekhalori?

Ubuningi bekhalori isilinganiso sokuqukethwe kwekhalori lokudla okuhlobene nesisindo noma ivolumu yalo.

Kubizwa nangokuthi amandla we-energy futhi kuvame ukukalwa njengama-calories ngama-ounces ayi-3.5 (100 gram) wokudla.

Ukukhetha ukudla okunesisindo esiphansi samakhalori kungasiza ekunciphiseni isisindo.Kwenza udle ngokuzenzakalela ama-calories ambalwa ngenkathi usadla izingxenye ezinkulu futhi ugcwalisa (, 6).

Indlela elula yokwenza umqondo walokhu ukucabanga ipuleti eligcwele lokudla. Amakholori ambalwa epuleti aqukethe, kunciphisa ubukhulu bekhalori besidlo.

Imifino enama-kilojoule angama-30 ngamagremu ayi-100 inenani eliphansi lekhalori, kuyilapho ushokoledi onama-calories angu-550 ngamagremu ayi-100 unesisindo esiphakeme kakhulu sekhalori.

Yize ukuminyana kwekhalori kungahle kwaziwe kancane kuneminye imiqondo yokuphathwa kwesisindo njengokubala kwekhalori, ukukhetha ukudla okususelwa kulesi silinganiso kungaba lula futhi kube nempumelelo ().

Isibonelo, ukubeka ekudleni kwakho ekudleni okunama-calorie amancane kuvame ukukukhawulela ekudleni okuphelele okunempilo nokunomsoco.

Kungasula masinyane ekudleni kwakho, kuqede ukudla okunesisindo esiningi esinamakhalori amaningi okungenampilo futhi okulula ukukudla ngokweqile.

“Ubuningi bekhalori” kubhekisela enanini lamakhalori ngesisindo ngasinye noma ivolumu yokudla. Kuyindlela elula kakhulu, esebenzayo yokuthuthukisa indlela odla ngayo.

Ubuningi bekhalori busithinta kanjani isisindo?

Ukudla amakhalori amaningi kuyisici esibalulekile ekuzuzeni isisindo (8,).

Ucwaningo oluningi lukhombisile ukuthi abantu abadla ukudla okunama-calorie amancane futhi badla amakhalori ambalwa ngosuku. Lokhu kuxhunyaniswe nesisindo somzimba esiphansi, inkomba yomzimba (BMI), kanye nomjikelezo wesinqe (,).

Ngokunjalo, ucwaningo lwembula ukuthi labo izidlo zabo eziqukethe ukudla okunesisindo esinamakhalori amaningi basengozini enkulu yokuthola isisindo nokukhuluphala (,).

Ubuningi bekhalori buthinta nendlala.

Ukudla okunesisindo esiphansi samakhalori kuvame ukuhlinzeka ngamafutha amancane namanzi amaningi nefayibha. Lokhu kuhle ngokukwenza uzizwe ugcwele futhi wehlise ukudla kwakho kwansuku zonke kwekhalori ().

Ngokuphambene nalokho, ukudla okuningi okuminyene nekhalori kucutshungulwa kakhulu futhi kunambitheka ngokweqile, okwenza kube lula ukudla ngokweqile.

Ucwaningo lukhombisa ukuthi ukudla okuphelele kutshela ubuchopho bakho ukuthi kuyeke ukudla, ngenkathi lo mphumela ubambezeleka lapho udla ukudla okusetshenzwe kakhulu (,).

Kwesinye isifundo, ababambiqhaza badle ama-calories angama-56% ngaphezulu lapho behlinzekwa ngesidlo esinamandla amakhulu, uma kuqhathaniswa nesisindo samandla amancane ().

Olunye ucwaningo luqhathanise ukuthathwa kwekhalori lokudla okunamandla aphezulu futhi aphansi-ikhalori okufaniswe nokuzwela kanye nama-macronutrients.

Abantu badle isilinganiso sama-calories angaphezu kwama-425 lapho benikezwa isidlo esishubile sekhalori kunangesikhathi sokunikwa i-low-calorie-density one ().

Ucwaningo luxhumanise ukudla kwabantu ukudla okunama-kilojoule amaningi ukuzuza kwesisindo nokukhuluphala. Labo abadla ukudla okunesisindo esiphansi samakhalori bavame ukudla ama-calories ambalwa futhi babe nesisindo somzimba esiphansi.

Ukudla okunesisindo esiphansi samakhalori kukusiza wehlise isisindo

Ukudla okunesisindo esinamakhalori amancane kungasiza ekunciphiseni isisindo.

Igxila kokudla okuphelele futhi ibeke umkhawulo ekudleni kwakho okucutshunguliwe, kukhuphule ngokwemvelo ukudla kwakho amaprotheni, imifino, nezithelo.

Konke lokhu kudla kukhonjisiwe ukusiza ukulahleka kwesisindo ngokunciphisa inani lokudla ikhalori ngesidlo ngasinye noma ngosuku (,).

Ukudla okunesisindo esincane esinamakhalori kunganciphisa indlala ngoba isisu sakho sizwa ivolumu yokudla okudlile ekudleni.

Ukudla okunesisindo esiphansi samakhalori nakho kugcwalisa ipuleti lakho. Lokhu kusiza ukudla kwakho kuhlale isikhathi eside futhi kukuphoqa ukuthi uhlafune okuningi, kukhuphule imizwa yakho yokugcwala ().

Kokunye ukuhlola, ababambiqhaza banciphise isilinganiso samakhilogremu ayi-17 (7.7 kg) ngemuva kokuthi bashintshe amafutha abo anesisindo esiphakeme samakhalori ezithelo nemifino esezingeni eliphansi unyaka owodwa ().

Ekugcineni, imiphumela yocwaningo lokuhlola ithole ukuthi abantu abadala abadla ukudla okunesisindo esinamakhalori aphansi babenezilinganiso eziphansi kakhulu zomjikelezo okhalweni kanye ne-BMI ngemuva kweminyaka emihlanu ().

Ucwaningo lukhombisile ukuthi ukudla okunesisindo esiphansi samakhalori kungaba yindlela enhle yokwehlisa isisindo futhi kuthuthukise imikhuba yakho yokudla ejwayelekile.

Ukudla okunesisindo esincane esinamakhalori kungathuthukisa impilo

I-low-calorie-density diet ikuphoqa ukuthi uguqule indlela odla ngayo bese wenza izinguquko eziningi ezinhle.

Zonke lezi zinguquko zizuzisa impilo yakho yesikhathi eside, kufaka phakathi:

• Ukudla okucutshunguliwe okuncane. Ukudla kwakho okusetshenzisiwe, okungenampilo kuyancipha.
• Ukudla okunempilo okuningi. Uzodla amakhalori aphansi kakhulu, ukudla okunomsoco kakhulu.
• Amaprotheni amaningi anciphile. Amaprotheni wekhwalithi angasiza ekunciphiseni isisindo futhi anezinye izinzuzo eziningana ().
• Izakhi zomzimba eziningi. Ukudla okunesisindo esiphansi sikukhuthaza ukuthi udle izithelo nemifino ecebile kakhulu ene-micronutrient- kanye ne-antioxidant.
• Ukunciphisa ukudla kwekhalori. Ukunciphisa ukudla kwakho kwekhalori nokunciphisa isisindo kungenye yezindlela ezingcono kakhulu zokwenza ngcono impilo yakho uma ukhuluphele ngokweqile (,).
• Ukudla okulinganisela kahle, okusimeme. Le ndlela yokudla ikufundisa ukuthi ugxile kokudla okunempilo, okunama-khalori aphansi ngenkathi ungakuphoqeleli ukuthi ususe ngokuphelele okunye ukudla noma ukuphathwa kwesinye isikhathi.

Kanye nokusiza ekunciphiseni isisindo, ukudla okunama-kilojoule amancane kuxhunyaniswa nezinye izici eziningi zendlela yokuphila enempilo.

Ukudla okunenani eliphansi lekhalori

Ukudla okuningi kwemvelo kunenani eliphansi kakhulu lekhalori. Lokhu kufaka phakathi:

• Imifino. Imifino eminingi eluhlaza inenani eliphansi kakhulu lekhalori lakho konke ukudla ngoba ngokuyinhloko yakhiwa ngamanzi, i-fiber, kanye nenani elincane kakhulu lama-carbs.
• Inyama nenhlanzi. Amaprotheni anciphile njengenkukhu, inhlanzi emhlophe, kanye ne-turkey anesisindo esiphansi samakhalori, kepha inyama nezinhlanzi ezinonile kunesilinganiso esiphakathi nendawo ukuya phezulu.
• Izithelo. Lezi zinesisindo esiphansi samakhalori ngenxa yokuqukethwe kwazo okungaphezulu kwe-fiber namanzi. Amajikijolo nezinye izithelo ezinamanzi zivame ukuba nokuxinana okuphansi kakhulu.
• Ubisi neyogathi. Ubisi olunamafutha ancishisiwe nama-yogurts angenashukela owengeziwe nawo anenani eliphansi lekhalori futhi anikeza umthombo omuhle wamaprotheni.
• Amaqanda. Amaqanda aphelele angukudla okuphekiwe okuphekwe ngamaprotheni okunesisindo esilinganiselwe sekhalori, ikakhulukazi uma kuhlanganiswe nemifino.
• Ama-carbs wesitashi. Amanye ama-carbs wesitashi emvelo njengamazambane, imidumba, kanye neminye imifino yezimpande inesisindo esiphansi sokulinganisa ikhalori. Lokhu kuyiqiniso ikakhulukazi uma seziphekiwe, njengoba zigcwalisa ngamanzi.
• Iziphuzo ezingenashukela. Lezi ziphuzo, ezinjengamanzi, ikhofi, netiye, zinenani eliphansi lekhalori futhi zingakusiza ukuthi uhlale ugcwele.

Akunasizathu sokuqeda ngokuphelele ukudla okunamafutha amaningi. Mane ugcine ukudla okulingene. Ukudla okunempilo okunamafutha amaningi okunempilo, njengamantongomane, ukwatapheya, namafutha omnqumo, kungaba nomthelela ekuzuzeni isisindo uma udla kakhulu.

Ukudla okuningi okungalungisiwe nokwendalo kunenani eliphansi lekhalori. Lokhu kunjalo ikakhulukazi ngemifino, izithelo, inyama engenamafutha, inhlanzi namaqanda.

Ukudla okunesisindo esiphakeme samakhalori ukukhawulela

Uma ufuna ukuzama le ndlela futhi ususele ukukhetha kwakho kokudla kokuminyana kwekhalori, kuzodingeka ubeke umkhawulo ekudleni kwakho ukudla okunesisindo esiphakeme sekhalori, kufaka phakathi:

• Amaswidi namachips. Amaswidi nama-chips athanda ukuba noshukela omningi namafutha, okwenza kube mnandi kakhulu ngekhalori futhi kube lula ukudla ngokweqile.
• Amakhekhe namakhekhe. Njengoswidi, amaqebelengwane namakhekhe anesisindo esiningi kakhulu sekhalori futhi kulula ukudla ngokweqile.
• Ukudla okusheshayo. Lokhu okunye kokudla okuminyene kakhulu kwekhalori okutholakalayo. Ucwaningo lukhombisa ukuthi amaphakethe okudla okusheshayo okusheshayo aphakathi kokuphindwe kabili ama-calories wesidlo esijwayelekile, esinempilo ().
• Amafutha. Ngenkathi amafutha athile, anjengekakhukhunathi namafutha omnqumo, enempilo, asenenani eliphakeme kakhulu lamakhalori. Sebenzisa oyili abanempilo ngokulinganisela.
• Ubisi olunamafutha aphezulu. Ukudla okufana nebhotela, ukhilimu, noshizi kunokuqina okukhulu kakhulu kwekhalori. Zisebenzise ngokulinganisela.
• Ukudla okunamafutha. Okunye ukudla okunamafutha kunenani eliphakeme kakhulu lekhalori. Lokhu kufaka phakathi ubhekeni, amasoseji, iwundlu nokusikwa kwenkomo okunamafutha.
• Amantongomane. Njengeminye imithombo yamafutha enempilo, amantongomane anesisindo esiningi kakhulu sekhalori. Ngenkathi zinezinzuzo eziningi zezempilo, kulula ukuzidla ngokweqile. Zama ukukala izingxenye zakho ngaphambi kokuzidla.
• Ama-condiments anamafutha aphezulu. Amanye amasosi nama-condiments, njengemayonnaise, i-pesto, nokugqoka izitshalo, kunama-calories aphezulu kakhulu futhi kufanele kugwenywe kakhulu.
• Iziphuzo ezineshukela. Amanye ama-smoothies nama-milkshakes agcwele amafutha anama-calories amaningi futhi kufanele agwenywe ngangokunokwenzeka.

Uma uzama ukunciphisa isisindo, nciphisa ukudla kwakho ukudla okunomsoco ophakeme wekhalori. Okunye ukudla okunamafutha amaningi ngokwemvelo kunempilo futhi kungadliwa ngamanani amancane.

Okubalulekile

Ngaphandle kokudla okuningi okuzungezile, uhlelo lokudla olususelwa ekudleni okunesisindo esiphansi sekhalori mhlawumbe lungenye yezinto ezinengqondo kakhulu futhi eziphumelelayo. Kulula futhi ukuyiqonda nokuyisebenzisa.

Ngokungafani nokudla okugxila ekukhipheni amaqembu okudla, ukudla okunesisindo esiphansi sekhalori kuvumela konke ukudla ngenkathi kumane kuguqula ukugxila kwakho ekudleni okunempilo, okuphelele.

Futhi, uzobhekana nendlala encane futhi ukwazi ukudla ukusutha kwakho.

Ngokusekela okungama-90% kokudla kwakho ngamandla amancane ekhalori, unganciphisa kalula ukudla kwekhalori futhi wehle isisindo ngomzamo omncane.