Ukudla okuphansi kwekhalori

Kuphi izinga lokudla okuphansi kwekhalori okuphephile, futhi ukudla okuphansi kwekhalori kuhlale kuyinto edingekayo yokulahlekelwa isisindo?

Isilinganiso seKhalori Yansuku zonke Yabesifazane

Ngokuvamile bakholelwa ukuthi isilinganiso sekhalori yansuku zonke besifazane sishintsha cishe ngo-2000-2500. Lokhu akusiyo njalo indaba. Izinga lezinga lasuku zonke lihluke kakhulu, futhi inani lamakhalori adingekayo umuntu ngesikhathi sosuku kufanele ngaso sonke isikhathi lubalwe ngabanye. Lokhu kusizwa yi-formula ye-Muffin-George, okubalwa kwayo kubonakala kanje:

abesifazane: GS = 9.99 x ubukhulu (kg) + 6.25 x ubude (cm) - 4.92 x yobudala - 161.

Lapha, i-GS yiyona okuthiwa yi-exchange eyisisekelo. Kubonisa ukuthi kungakanani ama-calorie okudingekayo ukuze umzimba womuntu onikeziwe ugcine umsebenzi wabo obalulekile esimweni sokuthula okuphelele.

Ukuze uthole ukuthi yikuphi isilinganiso sekhalori esizodingeka umuntu wonke usuku lonke, inani elitholakalayo le-metabolism yakhe eyisisekelo (OO) kufanele landiswe ngumbumbano okwenza umsebenzi wakhe womzimba - onamanani alandelayo:

1,2 - indlela yokuphila engasebenzi (imidlalo: akukho);
1,375 - umsebenzi omncane (ezemidlalo: ngesonto - angabi ngaphezu kwezikhathi ezintathu);
Umsebenzi wesi-1,55 (isilinganiso semidlalo: ngesonto - kuze kube izikhathi ezinhlanu);
1,725 - umsebenzi okwanele okwanele (ezemidlalo: nsuku zonke);
1.9 - umsebenzi ophezulu kakhulu (abadlali bezemidlalo nabantu abanomsebenzi ophezulu wokusebenza emsebenzini).

Inombolo etholakale ngenxa yokuphindaphinda inquma ukuthi yiliphi isilinganiso sekhalori ngosuku oludingekayo kumuntu ukuze angabi ngcono, futhi isisindo sakhe sisimemezelo njalo.

Labo abazama ukulahlekelwa isisindo baphendukela ekudleni okuphansi kwekhalori, kumele sikhumbule okulandelayo. Ukuphepheka kokulahlekelwa kwesisindo sempilo kukuvumela ukunciphisa okuqukethwe kwekhalori yansuku zonke kokudla kwakho ngo-20% kuphela. Ungababala kanjani? Kubalulekile ukwandisa izinga lansuku zonke lamakorikhi anconyiwe kulo muntu ngesici se-0.8.

Nokho, kunoma yikuphi, umzimba wakho kufanele uthola usuku okungenani ama-1200 amakholori. Ngakho-ke - ungathathwa yizidlo ezincane zekhalori futhi ungesabi ukudla okuphezulu kwekhalori.

Ingabe ukudla okuphezulu kwekhalori kuphazamisa ukulahlekelwa kwesisindo?

Ukudla okuphansi kwekhalori nokudla okuphansi kwekhalori akufani ncamashi. Umuntu ofuna ukulahlekelwa isisindo ngaphandle kokulimaza emzimbeni wakhe, kumele ukuthi afake ekudleni kwakhe okuphansi kwekhalori ukudla okuphezulu kwekhalori equkethe amafutha awusizo nama-carbohydrate. Mane nje unayo ngemali encane. Nanka eminye yale mikhiqizo:

Amantongomane, imbewu, amafutha we-pistachio, i-tahini. Imithombo yemvelo yamaprotheni aqukethe amafutha amancane angasetshenzisiwe ngakho-ke ayasiza kakhulu enhliziyweni.
I-Muesli. Kuwusizo (ikakhulukazi uma kungenalo ushukela), kodwa kunzima kunezinye okusanhlamvu. Enye ikhobe ye-muesli iqukethe ama-calories angu-280. Yidla i-muesli ngesamba esincane kakhulu, kufana nokuhambisela ubisi.
Umdwebo. Kokubili i-chestnut nelayisi omhlophe ziqukethe amakholori amaningi kune-pasta noma eminye imithombo yesitashi.
Amafutha omnqumo. Enye yezinto eziwusizo kakhulu uMvelo asinike wona. Kodwa-ke, amafutha angumthombo wamafutha, futhi igremu ngalinye lamafutha linamakhilogremu angu-9. Lokhu kusho ukuthi isipuni esingu-1 samafutha omnqumo sine-150 kcal. Ngakho sebenzisa ngokulinganisela.