Yini Okubaluleke Kakhulu Kwilebula Lokudla (Ngaphandle kwamaKhalori)

-Delile

• Ukukhonza Usayizi
• Inombolo Yezinsizakalo
• Amaprotheni
• Amafutha
• Ama-carbohydrate kanye ne-Fiber
• Oshukela Ofihliwe
• Izithako
• Buyekeza kwe-

Uma unanoma yini efana nathi, indawo yokuqala amehlo akho aya kuyo lapho uphenqa iphakethe lokudla ukuze uhlole amaqiniso wokudla okunempilo ama-calories. Lokho kuyinto enhle ukugcina ithebhu ejwayelekile yokuthi mangaki amathole owangenisayo, futhi ukuba nombono wokuthi ukudla kuminyene kangakanani, kungakusiza ugcine isisindo sakho (ucwaningo empeleni lukhombisa ukuthi lungakusiza uhlale unciphile). Kodwa ama-calories awasho yonke indaba. Abakutsheli ukuthi ushukela wakho wegazi uzosabela kanjani ekudleni, ukuthi okudlayo kuzokugcina usuthi isikhathi esingakanani, noma zingaki izakhamzimba ezibalulekile ezingaphakathi kulelo phakethe. Futhi, ukubalwa kwekhalori akuhlali kunembile ngaso sonke isikhathi, lokho okusohlwini lwelebula lakho lokudla kungahle kube ngamaphesenti angama-25! Ngakho-ke bheka ngaphesheya kwalezi ezinye izingcezu zolwazi olubalulekile.

Ukukhonza Usayizi

Izithombe zeCorbis

Usayizi wokunikeza (ongcono noma omubi) ukunika ilensi ongahlola ngayo lonke ulwazi olukulebula. Cabanga ukuthi ubheka isikhwama segranola, esinama-calories angu-200 ngokuphakelwa ngakunye. Akukubi ngesidlo sasekuseni, akunjalo? Bese ubheka usayizi wokuphaka. Uma ingekho indlela ozodla ngayo u-1/3 wenkomishi kuphela (noma ngabe ungakanani usayizi wokuphakelwa), lawo makhalori angu-200 aqala ukufana nama-calories angu-300 noma angu-400. Ukwazi usayizi wokuphakela nakho kungakuvimbela ekukwenzeni ngokweqile. (njengo-ayisikhilimu; ukuphakelwa kuyinkomishi enguhhafu) futhi qiniseka ukuthi uthola izinto ezinhle ezanele (ukuphakelwa kwemifino enamaqabunga kungaba izinkomishi eziningi).

Inombolo Yezinsizakalo

Izithombe zeCorbis

Enye inombolo ebalulekile uma kukhulunywa ngokuphakelwa: inombolo esephaketheni. Imvamisa, ngisho nokudla okubonakala sengathi kufanele kuvele kuphake okukodwa kunokuningi kukho, njengesiphuzo esingama-ounce angu-20 esibukeka sengathi esomuntu oyedwa, kodwa empeleni sinokuphakelwa okungu-2 1/2 kuso. Ukwazi le nombolo kungakusiza ulawule izingxenye zakho; ucwaningo olulodwa olushicilelwe kujenali Imikhuba Yokudla uthole ukuthi abesifazane abaziyo ukuthi zingaki izinsiza ezise-pizza badle okuncane kunangesikhathi ukudla kungabhalisiwe. Lokhu kungasiza futhi uma ungenawo amathuluzi wokulinganisa awasebenzisayo. Ungase ungazi ukuthi mangaki amagremu e-pizza esicezwini osanda kusisika, kodwa ungaziphakela okwesine uma ibhokisi lithi unikeza ezine, bese ubeka okunye.

Amaprotheni

Izithombe zeCorbis

Amaphesenti "wenani lansuku zonke" ama-macronutrients afana ne-protein asuselwa ku-2,000-calorie ngosuku lokudla. Njengoba ukudla kwakho ikhalori kungahluka kulokho, kungcono ukubheka inani lamagremu, kusho isazi sokudla kwezemidlalo uLisa Dorfman, M.S., R.D., umbhali we Ngokomthetho. Uncoma ukuthi owesifazane okhuthele oneminyaka engama-20, 30, noma engama-40 athole amaprotheni angama-60 kuye kwangama-80 ngosuku, ehlose amagremu ama-5 kuye kwangama-15 ngesikhathi sasekuseni (yize ungadinga okuningi uma usebenza ekuseni), 15 kuye ku-30 amagremu ngesidlo sasemini nasebusuku, no-5 kuya ku-12 amagremu wokudla okulula. Cabanga ngalezo zinombolo lapho uhlola ngemuva, yithi, isitsha seyogathi.

Amafutha

Izithombe zeCorbis

Okulandelayo, bheka amafutha. "Awufuni ukuba ne-fat-phobic, ngoba iyasuthisa futhi ikusiza ukuthi ubambe amavithamini ancibilikayo," kusho uDorfman. "Kodwa owesifazane ophilile, okhuthele kakhulu akadingi ngaphezu kuka-40 kuye ku-60 amagremu ngosuku." Weluleka ngokugcina ukudla okungaphansi kwama-gramu ayi-15 futhi uhlose ukuthola ama-gramu ayi-10 esdlweni. "Kodwa amafutha awagcini nje ngamagremu esewonke," kusho uDorfman. Kufanele futhi ubheke izinhlobo zamafutha. Ukudla kwe-Nix nganoma yimaphi amafutha we-trans, futhi uma ucabanga ukudla ngakunye, khumbula ukuthi awudingi ama-gram angaphezu kwama-6 wamafutha agcwele (uhlobo olunenhliziyo encane) ngosuku olulodwa.

Ama-carbohydrate kanye ne-Fiber

Izithombe zeCorbis

Uma usubheke amaprotheni namafutha, ama-macronutrient wokugcina ongawacabangela ngama-carbohydrate. (Funda ukuthi kufanele udle amaprotheni amangaki, kanye namafutha.) Amaqiniso wokudla okunempilo azokunika amagremu esewonke we-carbs nokuthi mangaki avela ku-fiber noshukela. "Angikhathazeki kangako ngama-carbs esewonke kunase-fiber noshukela," kusho uDorfman. "Umzimba wakho udinga ama-carbs ukuze ushise amafutha. Vele uqiniseke ukuthi kukhona i-fiber lapho." Umgomo wakhe: Okungenani amagremu amabili we-fiber kuwo wonke ama-calories ayi-100 (amathathu angcono nakakhulu). Esinye isilinganiso esiwusizo: Ucwaningo olulodwa lwathola ukuthi okungenani igremu elilodwa le-fiber kuwo wonke amagremu angu-10 ama-carbohydrate kwakuwumthetho onempilo wesithupha.

Oshukela Ofihliwe

Izithombe zeCorbis

Okwamanje, iphaneli yamaqiniso okudla okunomsoco izokutshela nje inani eliphelele likashukela emkhiqizweni-hhayi ukuthi ungakanani ongezwe abakhiqizi bokudla. (Ingabe ucabanga ukuthi ushukela owengeziwe kufanele uvele kumalebula okudla?) Kodwa ngomsebenzi omncane wobuseshi, ungakwazi ukuthola ukuthi ukudla kwakho kufakwe ushukela owengeziwe yini—isithako esihlotshaniswe nokukhuluphala, isifo senhliziyo, nesifo sikashukela. Ngokuvamile, bheka izithako ezigcina ku-"ose" njenge-glucose, i-fructose, ne-dextrose. Ukuze uthole uhlu olubanzi lwamagama akhombisa ushukela owengeziwe (awahlali obala kangako), hlola i- choosemyplate.gov. (Futhi, yebo, ushukela owengeziwe ovela emithonjeni ebonakala iphilile njenge-agave, uju, nejusi likamoba oshwamukile konke kusenezelwa ngoshukela, ngakho-ke nciphisa.)

Izithako

Izithombe zeCorbis

Cha, akusiyo yonke into engaqondakali engalungile kuwe-njengalezi Izithako Ezingu-8 Ezinomsindo Othusayo Eziphephile Ngempela. Kepha ngokujwayelekile, ukufuna uhlu lwezithako ezifushane (ngamagama owabonayo) kuzokusiza ukuqondise ekubhekeni kwemali okucutshungulwe kancane. Futhi khumbula, izithako zihlelwa ngokuthi kungakanani okusemkhiqizweni-ngakho-ke noma yini ebhalwe kuqala iyisithako esiyinhloko, kuyilapho lezo eziya ekupheleni zinesisindo esincane. Ngakho-ke uma ubona ufulawa omhlophe (uvame ukubonakala ngokuthi "ufulawa ocebile") noma ushukela phezulu ohlwini, suka! Kunalokho, bheka imikhiqizo enokudla kwangempela, okuphelele njengezithako ezimbalwa zokuqala (noma okungcono nokho kuphela).

Buyekeza kwe-