Sonke siyazi ukuthi ukulahlekelwa isisindo nokulondeka kuxhomeke ku-khalori ngokuhambisana nama-calories. Kodwa ezinye izinto eziningi zidlala ngendlela ikhalori ebalwa ngayo ethinta isisindo sethu. Nazi izinto ezinhlanu ongase ungazazi ngamakhalori.
1) I-FDA ivumela ikhalori ukubala ngamalebula okudla ukuthi angalungile ngamaphesenti angama-20.
Lokhu kunkulu. I-US Food Administration and Drug Administration inomthetho wokuthi ukudla okunomsoco ekudleni okuhlanganisiwe kungaba ngu-20%.
Ngakho-ke, isibonelo, i-protein bar ethi ithole amakholori angu-250 ingaba nama-khalori angu-300. Indlela kuphela yokuqiniseka ngokugcwele ngenani lamakholori odlayo ukwenza zonke izidlo zakho kanye nokudla okulula okuvela ekuqaleni, kodwa lokho akunakwenzeka kubantu abaningi. Into yesibili engcono kakhulu ongayenza yithembela izinkanyezi zakho futhi uhlakaniphe ngalokho okudlayo. Uma ulwazi lokudla okunomsoco oluhlelwe emaphaketheni lubonakala lukhulu kakhulu ukuba lungabi yiqiniso, kungenzeka. Uma usolisa, yenza isisindo se-snack ekhonza abantu abaningi ukuze ubone ukuthi isabelo silinganisa nosayizi okhonzayo obhalwe ohlwini.
Uphefumulelwe ukwenza izinkinobho zakho siqu? Akudingeki kube nzima. Ezinye izindlela zokupheka ezinomsoco ezinempilo zinezithako ezintathu noma ngaphansi.
2) Ukudla okubhalwe ngokuthi "i-zero-calorie" kungaqukatha ngokomthetho ama-calories angu-4 ngokukhonza.
Sifundile kakade ukuthi awukwazi ukuthembela ngaso sonke isikhathi lokho okubonayo kumalebula wezokudla, futhi lesi esinye isibonelo. Ngokusho kwe-FDA, iphaneli yokudla okunempilo ivumelekile ukuba isimangele ukuthi umkhiqizo unamakhalori amaningi uma unama-khalori angaphansi kwama-5 ngokukhonza.
Isibonelo, uma iphakethe le-sweetener libiza ukuthi linama-khalori angama-zero, ingase ibe namakhilomitha angu-4.
Ngokwalo, lokho akuyona into enkulu, kodwa izibalo zingazihlanganisa ngempela, ikakhulukazi uma ubukhulu bezinhlamvu ezibalulwe kungenangqondo noma uma udla umkhiqizo othile. Uma usebenzisa i-sweetener, ukupheka ukupheka okungekho emthethweni, ukuphafaza kwe-bhotela ye-calorie, noma iminye imikhiqizo ebiza ukuthi inama-khalori angama-zero, uqaphele ukuthi usebentisa kangakanani, futhi ucabange ukubala amakholori ambalwa ngokukhonza.
3) Ushisa amakholori ukwenza lutho.
Ukuzivocavoca akuyona yodwa indlela esishisa ngayo amakholori. Ngisho noma sihlezi kumadesksi ethu noma silele embhedeni sibukele ithelevishini, sishisa amakholori. Kungenxa yokuthi umzimba usebenzisa amandla ukwenza imisebenzi yansuku zonke, njengokuphefumula nokugaya ukudla. Inani lamakholori owashisayo ngenkathi ungenzi lutho libizwa ngokuthi isilinganiso sakho sokuphumula kwekhalori, noma isilinganiso se- basallic-ungasebenzisa i-calculator ukulinganisa eyakho. Ngiyathokoza ukwazi!
4) Uma unciphisa ukudla kwakho kwekhalori ngokweqile, ungayeka ukulahlekelwa isisindo.
Yebo, ukusika i-calorie yakho yokudla nokushisa ama-khalori amaningi kuzokusiza ukuthi ulahlekelwe isisindo. Kodwa kubaluleke kakhulu ukuthi ungabeki phansi ngokushesha inombolo futhi ukuthi ungalokothi uthathe amakholori ambalwa kakhulu. Uma unciphisa ukudla kwakho kwekhalori ngokweqile, umzimba wakho ungangena "kwindlala yemoya," okusho ukuthi umzimba wakho uhamba kancane ngoba umzimba wakho ugcina amafutha ukuze ugcine amandla. Lokhu kungabeka ama-brakes ekunciphiseni isisindo sakho futhi kungaba nemiphumela yesikhathi eside sempilo. Umngcele wonke umuntu uhlukile kancane, kodwa ochwepheshe abaningi bayavuma ukuthi ukudla okungenani kuka-1,200 kilojoule ngosuku kungumqondo omubi. Ngakho qiniseka ukuthi awudli amakholori amaningi futhi ukuthi awudli ambalwa kakhulu.
5) I-calorie-burn ebala kuma-gym ngokuvamile kuvalwa ngamaphesenti angamashumi amabili.
Kuyadabukisa kodwa kuyiqiniso. Imishini yokuzivocavoca e-gym-treadmills, abagibeli bezitebhisi, ama-ellipticals, njll-ngokuvamile babe nezinto zokubala zekhalori. Kodwa mhlawumbe akuyona indlela enembile yokuthola ukuthi mangaki amakholori oshisa ngempela uma usebenzisa. Ngokusho kocwaningo luka-2010 oluvela eNyuvesi yaseSan Francisco, i-Human Performance Center, kubika ukuthi imishini yokuzivocavoca igcwele ikhalori ngokushisa ngamaphesenti angu-20. (Imishini ye-Elliptical igcizelela ikhalori ngokushaywa ngamaphesenti angu-42.)
Ngenkathi kungekho lutho olungalungile ngokusebenzisa imishini yokuzivocavoca, ungathembeli kakhulu kulezi zinombolo abaphala ngayo.
Futhi ungalokothi usebenzise ukubonisa njengesizathu sokuphuma ingulube usuku lonke!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!