Njengamanje, ochwepheshe bayavuma ukuthi ukudla okususelwe ekubalweni kwekhalori kuzoba okulungile kakhulu futhi kuvumelane, ngakho-ke kuyasebenza esikhathini eside. Ochwepheshe abaningi, isibonelo u-Elena Malysheva, basebenzisa ukudla ngekhalori ukubalwa kwezinhlelo zabo zokulahlekelwa isisindo.
Ukudla ngekhalori: inani
Ama-calories yizinyunithi ezibonisa amandla amaningi noma okunye ukudla okusinikeza. Uma umzimba uthola amakholori amaningi kunalokho okudingayo, amandla agcina amandla, aguqula abe amangqamuzana amafutha futhi athole indawo ethile esikhwameni noma kwenye indawo yenkinga. Uma ama-kilojoule aphansi, aphula amafutha amaningi futhi atholakale amandla kuwo. Yingakho zonke izidlo ezinezinombolo zekhalori zihlala zisebenza ngendlela eyi-100%, uma zisetshenziswa kahle.
Ukudla okuhlukene kwama-calories kuhlelo lwemenyu kungahluka kakhulu, ngoba indlela enjalo yokudla ivumela ukuthi uhlanganise noma yini oyifunayo - nje ukuba ungadluli okuqukethwe okudingekayo kwansuku zonke, futhi mhlawumbe - isilinganiso samaprotheni, amafutha nama-carbohydrate.
Ukudla "count count calories" - udinga kangakanani?
Into yokuqala futhi ebaluleke kunazo zonke ukucacisa ukuthi ungakanani amandla owachitha ukuzinquma ukuthi mangaki ama-kilojoule ongawadla.
Indlela elula yokunquma lokhu ukuthola i-analyzer yemingcele yomzimba nama-khalori ku-intanethi. Zonke zisesizindeni somphakathi. Udinga ukufaka ubulili bakho, ukuphakama, uhlobo lomsebenzi obalulekile nesisindo oyifunayo - futhi uhlelo ngokwalo luzobala ukuthi zingaki amakhalori ngosuku okufanele udle. Inombolo ephumayo ngumkhawulo ophezulu. Thatha amakholori angu-200-300 avela kuwo futhi uzokwazi ukuthi mangaki amayunithi okudingeka uwadle ukuze ulahlekelwe isisindo ngokuhamba ngokushesha.
Ngokuvamile amantombazane abafuna ukukala u-50 kg ngosuku adinga ukudla okungaphezu kuka-1200 kilojoule, nalabo abafuna ukukala u-kg kg - cishe ama-khilomitha angu-1400-1500.
Ukudla ama-calories: i-Essence
Okufanelekile, ukudla okunjalo kuthatha ukuthi uzoba nedayari ye-elekthronikhi, lapho uzobe ubhala khona lokho okudlayo futhi uyeke lapho umkhawulo wakho wekhalori wansuku zonke uphelelwe amandla, noma uhlele phambili kudayari yelungiselelo lokudla ngosuku olulandelayo bese ululandela.
Kungani kungcono ukusebenzisa idayari electronic? Izingosi eziningi zinikeza isevisi yamahhala lapho ungangena khona imikhiqizo namagremu, futhi uhlelo ngokwayo luyihumushela ngama-khalori futhi lunike isilinganiso samaprotheni, amafutha kanye nama-carbohydrates. Ngaphezu kwalokho, ungakwazi ukumane ubale izitsha ezimbalwa zokudla noma ukudla kwezinsuku ezimbalwa ezivamile futhi ngaleyo ndlela ugweme isidingo sokurekhoda yonke into yokudla.
Ukudla ngenani lama-khalori: yini ongayidla?
Ukudla kwama-kilojoule ku-universal, kodwa ochwepheshe basaphikisana ngokuthi yini okufanele ibe imenyu yayo. Uma ungenakho ukuphikisana okukhethekile, cishe uzofanelwa kahle nokudla okusekelwe ezimisweni zokudla okunempilo. Sinikeza imenyu ekhombisa indlela okulinganiselwe ngayo ukulinganisa ngekhaloriki yama-1000 - 1200 amakholori, okuyinto enhle yokulahlekelwa kwesisindo esisheshayo (0.8 - 1.5 kg ngesonto):
- ibhulakufesi : amaqanda asuka kwelinye iqanda, i-sandwich kanye noshizi, itiye ngaphandle kokushukela (enye inketho yokudla kwasekuseni - ipuleti le-porridge kanye netiyi ngaphandle kokushukela);
- Isidlo sasekuseni sesibili : izithelo ezimbili ozikhethelayo;
- Isidlo sasemini : ingxenye yanoma isiphi isobho ngesinye esisodwa se-rye, i-bran noma
isinkwa sonke sokusanhlamvu; - Isiphuzo samasontathu : ingilazi yogurt noma i-yogurt yemvelo;
- Ukudla kwesidlo : inyama yenkukhu / inyama yenkomo / inyama yezinhlanzi + (iklabishi noma ingxube yemifino ihamba phambili, kodwa futhi, i-macaroni kusukela ngesikolweni sesikhathi eside kufanelekile);
- ngaphambi kokulala : kuphela uma kunomzwelo wendlala, indebe yetiyi nobisi ivumelekile.
Kubalulekile ukunamathela emithethweni eyisisekelo: ungaphumuli ibhulakufesi, ungaphuzi emva kokudla ihora, udle kungakapheli amahora amathathu ngaphambi kokulala. Kulesi simo, ubukhulu bezinxenye kufanele bube buncane: isibonelo, yonke isidlo kufanele ifane epulatifeni evamile yesaladi. Ukudla kwekhalori akudingi izindlela zokupheka ezikhethekile, ungadla noma yini, uma nje kuphela ngaphakathi kwemingcele yakho.