Ingabe Kufanele Ubale Amakholori Wokwehlisa Isisindo?

-Delile

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Kunzima ukungazi okungenani ikhalori kulezi zinsuku, ngama-oodle wezinhlelo zokusebenza zokulandela ikhalori ongazilanda, kanye nemininingwane eminingi yokudla okunempilo kumalebula okudla nakuyo yonke i-inthanethi.

Kodwa kufanele sibheke eduze kangakanani lezo zinombolo uma sifuna ukwehlisa amaphawundi ambalwa? Ingabe ukubala wonke amakhalori kuwukuchitha isikhathi namandla ngokweqile, noma i-gauge kuphela eyiqiniso yokuqinisekisa ukuthi izidingo zethu zokudla okunomsoco ziyahlangabezana ngenkathi sihlala emzileni wokuhlangabezana nezinhloso zethu zokwehlisa isisindo? Sicele idlanzana labachwepheshe bezokudla ababhalisiwe ukuthi baphikise okuhle nokubi, ukuze ukwazi ukunquma ukuthi iyiphi indlela esebenza kangcono eyakho impilo.

Ingabe Kufanele Ngibala Amakhalori? Yebo!

ULauren Popeck, RD, i-Orlando Health

"Ukubala amakhalori kunikeza ukwakheka, futhi lokho ukulandelela komuntu siqu yilokho abanye abantu abakudingayo ukuhlangabezana nezinhloso zabo ezihlobene nempilo. Abantu futhi bavame ukuthola impumelelo zisuka lapho beqala ukulandelela ama-calories, okuyindlela enhle yokusiza ukuthi bazi imikhuba futhi bakhuthaze ushintsho ekuziphatheni.

Ngenkathi ama-calories engewona isithombe esiphelele uma kukhulunywa ngokudla okunomsoco nokwehlisa isisindo, kwabanye, ukubala amakhalori kulula kunokuqonda empeleni imiphumela eyinkimbinkimbi ukudla okunayo emizimbeni yethu. Kuyasiza futhi ikakhulukazi uma ushaya ithafa ekunciphiseni isisindo; kungasiza ukukhomba ukuthi ngabe udla kakhulu noma cha. Ungase umangale ukuthi mangaki amakholori owadlayo ngisho nalapho ulandela ukudla okunempilo.

Abantu abaningi futhi baqhutshwa ukuba badle ngenxa yezizathu ezingezona indlala, njengokucindezela, intukuthelo, ukunethezeka, isithukuthezi, noma ukudabuka-futhi abazi nokuthi bayazi ukuthi bayakwenza.Uma kunjalo, ukulandelela kungakusiza ukuthi ubuyele ekulawuleni ukudla okungokomzwelo futhi ufune izixazululo zokushintsha indlela oziphethe ngayo. (Bheka ukuthi ama-Calories angama-200 abukeka kanjani ngempela.)

Ukuba nethagethi yekhalori yansuku zonke kungasiza futhi ukukhomba izinto ezinekhalori ephezulu, izinto ezinomsoco ophansi, ukuze ukwazi ukuzishintshanisa ngekhalori ephansi, izinketho ezinempilo. Isibonelo, esikhundleni se-latte enamakha eyenziwe ngobisi lonke ngama-calories angama-250, shintshela kukhofi emnyama enezipuni ezimbili zobisi olungenamafutha ngama-calories ayi-10 kuphela. Shintsha inkomishi eyodwa ka-ayisikhilimu kashokholethi ngama-kilojoule angama-285 ngenkomishi eyodwa nengxenye yama-strawberry kuma-calories angama-70. "

Landela le mihlahlandlela ukubala kahle:

1. Zibekele imigomo efinyelelekayo. Uma kukhulunywa ngamakhalori, ukwehla kwesisindo, ukuguquka kokuziphatha, nokuqina komzimba, awudingi ukufika kumgomo wakho ngokugxuma okukodwa okukhulu, kepha wena yenza isidingo sokusekela ushintsho.

2.Khetha indlela yokulandela umkhondo elula. Cabanga ngohlelo lokusebenza olunjengeMyFitnessPal, noma iwebhusayithi efana neSuperTracker. Qaphela usayizi wengxenye futhi ufunde amalebula okudla ukuze ubone ulwazi lwezakhi, kanye nokuphakela usayizi namakholori ngokuphakwa ngakunye.

3. Ungathembeli kakhulu kuyo. Khumbula ukuthi ukubala amakhalori ekugcineni kuyingxenye yohlelo olukhulu lokugcina umfutho nokukhuthaza impumelelo yesikhathi eside.

4. Khetha ukudla okunempilo. Uhlobo lokudla esikudlayo lunomthelela omkhulu empilweni yethu yamathumbu, amakhemikhali obuchopho, namahomoni, konke okusiza ukulawula ukudla okuholela ekwehleni kwesisindo. Gcina ukudla okunomsoco, ocebile ngezithelo, imifino, okusanhlamvu okuphelele, amaprotheni anciphile kanye namafutha anempilo.

Ingabe Kufanele Ngibala Amakhalori? Cha!

ULisa Moskovitz, RD, umsunguli weNew York Nutrition Group

"Uma kukhulunywa ngokubalwa kwama-calories, kungenzeka ukuthi uchitha isikhathi sakho. Ngakolunye uhlangothi, kubalulekile impela ukuqonda ububanzi bama-calories umzimba wakho awudingayo ukuze uxhase izindleko zansuku zonke zokuphila nezamandla, kanye nenani lama-calories amaningi kokudla okudlayo kuqukethe.

Kodwa-ke, iqiniso liwukuthi, cishe akunakwenzeka ukubala ikhalori ngalinye olifake emlonyeni wakho-ikakhulukazi njengoba amalebula amaningi okudla awakwazi ngisho nokuhlinzeka ngolwazi olunembile lwamaphesenti angu-100. Ngaphandle kwalokhu, isenzo sodwa sokubala ikhalori singakhathaza, sikhiphe, futhi siphazamise amandla akho angokwemvelo okuqonda ukulamba nokugcwala kwezimpawu. Ungayeka nokuthembela emzimbeni wakho ngokuphelele, futhi uthembele kuphela kulolu hlelo lwekhalori lokulawula isisindo. Lokhu kuyingozi yangempela kulabo abanezici ezithile zobuntu kanye/noma izinkinga zempilo yengqondo, njengoba kungase kubangele ukuphazamiseka kwemikhuba yokudla.

Uma ukhetha ukulandela ngomkhondo, kungcono usebenzise inqubo yokubala ama-calories ngokuqapha futhi uqiniseke ukuthi ayikukhathazi, futhi akuwona kuphela umthombo wakho wokuqonda ukuthi umsoco ofanele usebenza kanjani. Ekugcineni, nokho, ngicabanga ukuthi indlela engcono kakhulu ibandakanya ukudla okunembile, okulinganiselayo okubandakanya ukulalela nokwethemba umzimba wakho, ukufaka ibhalansi ye-fiber ephezulu yama-carbohydrate, amaprotheni anciphile, namafutha anempilo ekudleni okuningi, nokuvumela ukuthethelelwa ngezikhathi ezithile. "(Cabanga Izimpawu Eziyisi-6 Ozidingayo Ukuze Ushintshe Ukudla Kwakho.)

Landela le mihlahlandlela:

1. Yenza uhlu lokuhlola umsoco. Qinisekisa ukuthi wonke amaqembu okudla amakhulu abukeka. (Zingaki izitshelo zezithelo onazo namuhla? Ngabe kukhona ukudla kwakho obekunamafutha aphilile afana nokwatapheya, uwoyela womnqumo, noma amantongomane?) Gcina amanothi wokuthi ungaba nokudla okungakanani kweqembu ngalinye lokudla - kuyindlela engcono yokuqinisekisa ukuthi uthola konke okudingayo ngenkathi ugwema ukudla okungenalutho kwekhalori.

2. Yidla njalo emahoreni amane noma amahlanu. Ukudla ngokushesha okukhulu ngemuva kokudla mhlawumbe kusho ukuthi awudli indlala yangempela. Ngasohlangothini lwe-flip, ukulinda isikhathi eside kakhulu ukuze udle imvamisa kuholela ekudleni ngokweqile noma ekwenzeni izinqumo zokudla okungenampilo.

3. Lalela umzimba wakho. Uma uthola ukuthuthumela kancane, ukhathele, noma unenkinga yokugxila (futhi une-hydrated kahle) lokho kusho ukuthi yisikhathi sayo sokudla! Ngokushesha nje lapho uyeka ukugxila kokudla okuphambi kwakho, noma uzwe lowo muzwa wenelisekile-kodwa-hhayi-futhi-ogcwele, cindezela ukudla kwakho. Cishe usuqedile. Ukuzijwayeza ukusebenzisa lawa masu kuzokwenza kube lula ukudla ngendlela enembile nokugcina ama-calories ehlolile.

4. Thatha izilinganiso kanye ngesonto. Uma isikali silokhu sikhuphuka futhi izingubo zakho zizizwa zithokomele, kungenzeka ukuthi ubulokhu udla wadlula izidingo zakho zebhayoloji. Sebenzisa lokho njengesibonakaliso sokuthi kufanele unciphise osayizi bezingxenye. Cabanga ukuthi ngabe lokho okuphakelayo okungeziwe kungaqhamuka kuphi, bese uzama ukugwema lezo zingibe.

5. Qonda izingxenye ezithile. Ama-ounces amathathu enyama alingana nesitezi samakhadi, inkomishi enguhhafu yezinhlamvu icishe ilingane nesandla sakho, kanti inkomishi eyodwa yemifino ilingana nesibhakela esiphakathi nendawo. Namathela kulezo zilinganiso ezilinganiselwe ukuze ungadli kakhulu.

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