Ungabala Kanjani Amakholori Wokudla

-Delile

• Ungabala Kanjani Amakholori Wokudla
• Ishadi lekhalori lokudla
• Ungadla kanjani amakhalori angaphansi ukuze unciphise isisindo
• 1. Sebenzisa ikhawunta yekhalori
• 2. Shintshanisa amaswidi ngezithelo
• 3. Shintshanisa amazambane ngeminye imifino
• 4. Khetha ukudla okuphekiwe
• 5. Yidla ifayibha eyengeziwe
• 6. Hlela ukudla
• 7. Ukukhetha amakhalori amahle kakhulu

Ikhalori inani lamandla ukudla eliwanikeza umzimba ukwenza imisebenzi yawo ebalulekile.

Ukwazi inani eliphelele lama-calories ukudla okufanele kufundwe ilebula futhi kubhekwe nenani lamaprotheni, ama-carbohydrate namafutha, kubalwa inani lama-calories ngokulandelayo:

• Nge-1g ngayinye yama-carbohydrate: engeza ama-calories angu-4;
• Nge-1g ngayinye yamaprotheni: engeza ama-calories angu-4;
• Nge-1g ngayinye yamafutha: engeza ama-calories angu-9.

Kubalulekile ukukhumbula ukuthi ezinye izinto zokudla, ezinjengamanzi, imicu, amavithamini namaminerali azinawo amakhalori, ngakho-ke, awahlinzeki ngamandla, kepha, abaluleke kakhulu kwezinye izinqubo zebhayoloji.

Ungabala Kanjani Amakholori Wokudla

Ukuze uthole ukuthi ukudla kunamakhalori amangaki, phindaphinda inani le-carbohydrate ngo-4, amagremu wamaprotheni ngo-4 kanye namafutha onke ngo-9.

Ngokwesibonelo: U-100 g webha yoshokholethi unamakhalori amangaki?

Ukuze wazi impendulo, kufanele wazi inani lama-carbohydrate, amaprotheni namafutha ushokoledi anawo, ubheke kwilebula lawo, bese umane wande:

• 30.3 g wama-carbohydrate x 4 (i-carbohydrate ngayinye inama-calories ayi-4) = 121, 2
• 12.9 g amaprotheni x 4 (iphrotheni ngalinye linama-calories angu-4) = 51.6
• 40.7 g fat x 9 (amafutha ngamunye anama-calories ayi-9) = 366.3

Ukungeza wonke la magugu ndawonye, ​​umphumela ungama-calories angu-539.

Ishadi lekhalori lokudla

Ithebula elilandelayo likhombisa inani lama-calories kokunye ukudla okudliwe kakhulu nsuku zonke:

Ukudla okunama-calories amancane yizithelo nemifino, yingakho kusetshenziswa ikakhulukazi ekudleni kokunciphisa umzimba. Ukudla okunothe ngamafutha njengokudla okuthosiwe, ukudla okulungisiwe okusetshenzisiwe kuyi-caloric kakhulu ngakho-ke akufanele kudliwe yilabo abafuna ukwehlisa isisindo.

Isidlo esilungiswe nge-yogurt eyi-1 yemvelo enamafutha aphansi (150 g), ephelezelwa ingilazi yejusi lewolintshi (200 mL) + i-apula eli-1 linamakholori angama-211, angama-khalori amancane kunalawo ebha yamashokolethi, isibonelo, esinesilinganiso sama-calories angu-463.

Thola izivivinyo eziyi-10 ezisebenzisa amakhalori amaningi

Ungadla kanjani amakhalori angaphansi ukuze unciphise isisindo

Indlela engcono kakhulu yokusebenzisa ama-calories ambalwa ukunciphisa isisindo ukwazi ukuthi mangaki ama-calories ukudla kwakho okunakho nokuthi mangaki amakhalori ongawathatha ngosuku. Ngemuva kokwazi lokhu, umuntu kufanele akhethe ukudla okuncane kwekhalori okuyizithelo, imifino, imifino nemifino.

1. Sebenzisa ikhawunta yekhalori

Kunamatafula akhombisa inani lama-calories onokudla ngakunye, kepha ukuze asebenze kangcono, kukhona nezinhlelo zokusebenza eziningi ezingafakwa kwi-smartphone ukusiza ngokulawulwa kwansuku zonke.

2. Shintshanisa amaswidi ngezithelo

Kunoma ikuphi ukudla ukuze unciphise isisindo ukusetshenziswa kwamaswidi afana nekhekhe, amabhisikidi, amakhukhi agcwele kanye nama-dessert amnandi akuvunyelwe, ngoba acebile ngoshukela okhulisa ushukela egazini futhi ngaphezu kokufaka isisindo, kubangela indlala eyengeziwe.

Ngakho-ke, okuhle kunokuba esikhundleni sokudla okuthile okumnandi, udle isithelo, okungcono, okune-peel noma i-bagasse, futhi udle njenge-dessert

3. Shintshanisa amazambane ngeminye imifino

Kubalulekile ukudla imifino, imidumba nezinhlamvu esidlweni sasemini nasekuseni, kepha okuhle akukhethi amazambane, ama-yam noma ubhatata, uma ufuna ukunciphisa umzimba. Izinketho ezinhle yi-zucchini, ubhontshisi oluhlaza kanye nokuhlanganiswa kwelayisi nobhontshisi kungumthombo omuhle kakhulu wamaprotheni.

4. Khetha ukudla okuphekiwe

Iqanda liwumthombo omuhle kakhulu wamaprotheni, kepha ukudla iqanda elithosiwe noma iqanda eliqotshiwe akuyona inketho engcono kakhulu ngoba inama-calories amaningi. Ngakho-ke, okuhle ukuthi udle iqanda elibilisiwe noma iqanda eliboshiwe, elenziwe ngaphezulu kwelayisi, ngoba ngaleyo ndlela awudingi uwoyela, unama-calories amancane.

5. Yidla ifayibha eyengeziwe

Imicu mihle kakhulu ukusiza ukulwa nendlala futhi ngakho-ke ungangeza isipuni esingu-1 somhlabathi efulelwe ku-yoghurt yemvelo nangokudla ngakunye, ngoba ngaleyo ndlela uzolamba kancane emini, futhi ngokubekezela okukhulu ukukhetha noma ukulungiselela ukudla okuncane kwekhalori .

6. Hlela ukudla

Ukwenza imenyu yamasonto onke kuyindlela enhle yokwazi ukuthi uzodlani nokuthi mangaki ama-calories ukudla ngakunye okunakho. Okufanelekile ukuthi ungafaki ama-calories ngqo okufanele uwadle ngosuku, ukuze kube khona isikhala sokwehluka okukodwa noma okunye, uma kunesidingo.

7. Ukukhetha amakhalori amahle kakhulu

1 ingilazi ye-zero coke cishe inama-calories ayi-1, kanti ingilazi engu-1 yejusi yemvelo yewolintshi inama-calories angama-100, kodwa-ke, ijusi lewolintshi linevithamini C elisiza ekugcineni impilo ngakho-ke okungcono kakhulu ijusi, noma ngabe linama-calories amaningi, ngoba futhi inamavithamini namaminerali amaningi kakhulu angekho kusoda.

Uma ufuna okuthile okunama-kilojoule amancane, kepha ngokunambitheka okuthile, zama ukuphuza amanzi akhanyayo bese ufaka amaconsi ambalwa kalamula.