Amathiphu Ukubalwa Amathuluzi Namathuluzi
Ukubalwa kwekhalori yiyona nto yokuqala obuka ngayo uma ubheka ilebula lamaqiniso emfuyo . Ukudla kunikeza amandla avela ngendlela yama-calories (noma ama- kilocalories ). Zonke ukudla zihlinzeka ngekhalori, kungakhathaliseki ukuthi zinayo ilebula lokudla noma cha, futhi kulula kakhulu ukufeza imigomo yakho yesisindo uma wazi ukuthi bangaki.
Ikalori yekhalenda ingenye yezindlela ezilula kakhulu zokugcina ithrekhi yokudla kwakho kwekhalori.
Ungasebenzisa uhlelo lokusebenza efonini noma kukhompyutha yakho. Ngisho noma ungasebenzisi njalo ikhalenda yekhalori, umqondo omuhle ukuwuzama okungenani usuku noma amabili, mhlawumbe usuku lwesonto olujwayelekile kanye nosuku olujwayelekile lweveki, ukwazi ukuthi uhlangabezana nomgomo wakho wekhalori wansuku zonke .
Kumele uzijwayeze ngokudla okuthandayo okwenziwe ngekhalori ukuze wenze izinqumo ezihlakaniphile ngesikhathi esifanele.
Ulwazi lungamandla, emva kwakho konke. Qala ngokubuyekeza amalebula wokudla. Uma ifoni yakho isebenza kalula ungasesha kalula ukudla. Izinsiza eziningi ze-calorie ezinamandla nazo zikuvumela ukuba uskena ibhakhodi lokudla ukuze uthole kalula i-label yakho yamaqiniso. Ngaphezu kwama-kilojoule, amalebula ahlinzeka ngolwazi olubalulekile mayelana nokudla kwakho, ngakho-ke kubalulekile ukuthi uqonde ukuthi ungawafunda kanjani . Futhi qinisekisa ukuthi ulandela lokho okwenziwayo nokungenziwanga kokubala ama-calorie ngokufanele !
Ngingadla Kanjani Ama-Calorie?
Ukwazi ikhalori yokubala kokudla okuthandayo kuyasiza kuphela uma wazi inani eliphelele okufanele ulwela.
Iqiniso liwukuthi inombolo ihluka umuntu nomuntu ngokususelwa eminyakeni yobudala, ubulili, izinga lomsebenzi, amakholori nsuku zonke ashise , nezinhloso zesisindo. Ngamanye amazwi, " ukudla kokudla kwekhalori ka-2000 " okucaphunowe kumaqiniso amalebula amaqiniso akusebenzi kuwo wonke umuntu.
Ngakho mangaki ama-kilojoule okufanele uwadle? Faka imininingwane yakho kumbala wokubala wekhalenda yansuku zonke ukuze uthole, bese usebenzisa ikalori yekhalori ukulandelela ukudla kwakho kokudla bese ubona ukuthi uhlangabezana nomgomo wakho.
Ama-Calories Amaningi Ngama-Carbs, Amaprotheni, Amafutha Notshwala?
Okunye ukudla kunamakholori amaningi kunabanye, futhi kuvame ukuxhomeke kokuqukethwe kokudla okunamandla kokudla. Ngokuvamile, ukudla kuyenziwa ama-carbohydrates, amaprotheni, namafutha, ngalinye elihlinzeka ngenani elihlukile lamakorikhi:
Ama-carbohydrate anika ama-kilojoule angu-4 ngegrimu ngayinye
Ama-protein ahlinzeka ngamakhilogremu angu-4 ngegrimu ngayinye
Amafutha anika ama-khalori angu-9 ngegrimu ngayinye
Uma uphuza utshwala, khumbula ukuthi igramu eyodwa inikeza ama-calories ayisikhombisa. Ngemuva kweziphuzo ezimbalwa, amakholori eziphuzo ezidakayo ozithandayo angakwazi ukugqoka-futhi lokho kunengqondo.
Amasayizi amancane afanele azohlinzeka inani elilinganisiwe lama-kilojoule. Yenza amaphutha amancane wesilinganiso sendawo noma udle ukudla okuphakeme kakhulu emafutheni okudla futhi ungase udla ama-khalori amaningi kunokuba uqaphele.
Ingabe Zonke Amakholori Afana Njalo? Ukuqonda ama-Calories ne-Quality of Diet
Ingabe kunendaba ukuthi ama-calories akho avelaphi? Kungcono ukuthola okuningi kwama-calories akho kusuka kumaprotheni, noma udle amakholori ambalwa kusuka ku-carbs?
Ochwepheshe baye baphikisana ngalesi sihloko isikhathi esithile, kodwa impendulo ilula: i-calorie yikhalori kuphela uma kuziwa ekubaleni izinombolo, kodwa imithombo ehlukene yamakhalori ingaba nemiphumela ehlukile esisisindo sakho ngenxa yezici ezinjenge-satiety nemiphumela kuma-hormone.
Ngezansi: gxila ekudleni ukudla okunempilo, okunomsoco ogcwele izithelo nemifino, okusanhlamvu okuphelele, namaprotheni amaningi azuzayo ukuze athole inzuzo enkulu.
Ingabe Ama-Labels Facts Labels Anembile?
Sithanda ukukholelwa ukuthi amaqiniso amalebula amaqiniso anembile ngamaphesenti angu-100, kodwa ngenxa yamasu angalingani okulinganisa, imithethonqubo ye-labeling ye-FDA, ukuhlukahluka kwamasu wokupheka, nezici ezifana nokugaya, ngokuvamile akuzona .
Izinombolo esizibonayo zilinganiselwa kuphela-kodwa zilinganiselwa eziqinile ukuthi singazisebenzisa ukuze sifinyelele imigomo yethu.
Khumbula, amafomu asetshenziselwa ukuthola imigomo yekhalori inikeza izilinganiso futhi. Uma usilandela eduze kodwa ungaboni imiphumela ohlose ngayo, kuwumqondo omuhle ukusebenza nomuntu orejistiwe obhalisiwe, udokotela, noma omunye ochwepheshe bezempilo ukuze abone ukuthi kungani.