Linganisa Inzuzo Yakho Yomhla ngemihla yokuthola umzimba oyifunayo
Kungakhathaliseki ukuthi uhlela ukunciphisa isisindo, uzama ukuthola isisindo, noma uzame ukugcina isisindo sakho, kufanele wazi inani lamakholori owadla nsuku zonke. Ukudla kwakho kwe-caloric yansuku zonke kudlala indima enkulu uma ungafinyeleli imigomo yakho yokuzivocavoca nokudla. Uma wazi inombolo ungenza ukulungiswa kwesikhala sakho samandla ukuze uthole umzimba oyifunayo.
Isikhathi Esihle Sokulinganisa I-Caloric Daily Incake
Ukuthola ukuthi mangaki ama-kilojoule owudla nsuku zonke, kuzodingeka ulandele izinyathelo ezilula ukugcina umagazini wezokudla. Inqubo izothatha isonto elilodwa. Qinisekisa ukuthi ukhetha isonto uma ukudla kwakho kwansuku zonke, umsebenzi wakho wansuku zonke nokufinyelela kwakho kwansuku zonke kokudla kujwayelekile. Ungenzi uma uqala uhlelo olusha lokuzivocavoca, eholidini, noma uhlangabezana nanoma yiziphi ezinye izinguquko ekusebenzeni kwakho kwansuku zonke.
Uma umgomo wakho ulahlekelwa, khumbula ukuthi ube nesineke. Kungenzeka ukuthi ukhathazekile ukuqala ukudla kwakho ukuze uqale ukulahlekelwa isisindo. Kodwa ngaphandle kwalesi sinyathelo sokuqala, ukudla kwakho kungaphumeleka. Futhi khumbula ukuthi kule nqubo ufunda amakhono ayisisekelo, njengokurekhoda nokulinganisa izingxenye zokudla. La makghono azokwenza ukudla kwakho kuphumelele kakhudlwana ngokuhamba kwesikhathi. Ngakho ungazi ukuthi uchitha isikhathi. Ubeka isisekelo sokuphumelela kwesisindo.
Indlela Yokurekhoda Ama-Calories Yakho Yansuku zonke
Ungabhala amakholori owadla nsuku zonke ku-intanethi noma ephepheni.
Ayikho indlela "engcono kakhulu," kodwa abantu abaningi bathola ukuthi amasevisi e-inthanethi (anezinhlelo zokusebenza ze-smartphone ezisebenzayo) kulula ngoba amakholori nezinye izakhi ziqoshiwe ngokuzenzakalelayo uma ufaka ukudla kwakho. Kodwa indlela yokudala yamaphepha nepensile esebenza kahle! Qinisekisa ukuthi ulinganisa futhi uqophe konke okudlayo nokuphuza.
Uma usebenzisa indlela yamaphepha nepensela, sebenzisa i-USDA National Database Nutrient ukuze uthole ulwazi oluthile lokudla kokudla kwakho okulutholayo. Landela le mihlahlandlela ukuze uthole okuqoshiwe kunembile kakhulu:
- Qiniseka ngalokho okudlayo . Akusikho nhlobo inzuzo yokuqapha (noma ukuphazamisa) ukudla kwakho kwe-caloric. Asikho futhi isizathu sokushintsha ukudla kwakho phakathi nalesi sigaba sokurekhoda. Uma ungatholi ukurekhoda okunembile kwakho konke okuvame ukudla, ukudla kwakho kwe-caloric yansuku zonke kuyobe kungalungile futhi uzoba nenkinga uma ubala ibhalansi yakho yamandla ukulahlekelwa isisindo noma ukuzuza kwesisindo.
- Linganisa ubukhulu besigaba. Qinisekisa ukuthi uqonda umehluko phakathi kwesayizi wesilinganiso nokukhonza usayizi . Uma kunokwenzeka, sebenzisa isikali sedijithali ukuthola izilinganiso eziqondile zesabelo ngasinye odlayo. Kungaba inqubo eyinkimbinkimbi ekuqaleni, kodwa kuba lula njengoba isikhathi siqhubeka futhi kuba umkhuba.
- Qedela. Musa nje ukubhala phansi inani lekhalori lokudla ngamunye. Qopha kabusha ama-macronutrient ngamunye. Lokhu kusho ukuthi ubhala phansi inani lamanoni, ama-carbohydrate kanye namaprotheni kokudla ngamunye. Kungani le ndaba? Abanye abantu banganciphisa amakholori abo uma beguqula ukudla kwabo okunomsoco. Isibonelo, ezinye ze-dieters zikhetha ukudla amaprotheni amaningi kanye nama- carbohydrate ambalwa ukuze ulahlekelwe isisindo ngaphandle kokulamba ngaso sonke isikhathi.
- Qopha ukudlala nokuphuza. Ungakhohlwa ukubhala phansi konke ukudla nokuphuza odlayo phakathi nosuku. Kungani? Abantu abaningi badla amakholori amaningi kakhulu kusuka kokudla okulula ngaphandle kokuqaphela. Futhi uphuze amakholori ungangezelela futhi. Empeleni, ungase ukwazi ukulahlekelwa isisindo uma ushintsha nje lokho okuphuzayo .
Indlela Yokubala Ukungena Kwekhalenda Yakho Yansuku zonke
Ekupheleni kwesonto, thola inani eliphelele lamakholori owawadla nsuku zonke. Bese useza zonke izinsuku eziyisikhombisa ndawonye bese uhlukanisa inombolo ngo-7 ukuze uthole ukudla kwe-caloric nsuku zonke. Nasi isibonelo:
- NgoMsombuluko: ama-calories angu-1900
- NgoLwesibili: ama-calories angu-2500
- NgoLwesithathu: amakhalori angu-2000
- ULwesine: amakholori angu-2100
- ULwesihlanu: ama-kilojoule angu-2000
- NgoMgqibelo: amakholori angu-2400
- NgeSonto: ama-calories angu-1800
- Inani elilodwa lamakholori adliwe ngesonto: 14,700
- Ihlukaniswe izinsuku eziyisikhombisa = 2100 kilojoule isilinganiso ngosuku
Ungakwenza lokhu ukuze uthole ama-macronutrient ngamunye futhi uthole ukuthi zingaki amagremu amafutha, ama-carbohydrate namaprotheni owudla njalo ngosuku.
Lungisa I-Caloric Yakho Yansuku zonke Yokunciphisa Isisindo
Uma usuqalile ukudla kwakho kwe-caloric yansuku zonke, ungaqala ukwenza izinguquko ekudleni kwakho nomsebenzi ufinyelele umgomo wakho wesisindo somzimba. Uma uzama ukunciphisa isisindo, kunezindlela ezintathu ezahlukene zokushintsha izinombolo ukuze zibe phansi. Kodwa umthetho oyisisekelo wesithupha uyadingeka ukuthi ulungise ibhalansi yakho yansuku zonke ngamakhilomitha angu-3500 ngesonto, noma ama-khalori angu-500 ngosuku ukuze ulahlekelwe isisindo esisodwa sesisindo. Sebenzisa le calculator ukuthola ukuthi mangaki amakholori okufanele uwadle:
Uma ufinyelela esitokisini sokulahlekelwa isisindo , uma uthola isisindo noma uma ukudla kwakho kungasebenzi , phinda le nqubo ukuthola ukutholakala kwakho kwekhalori yansuku zonke futhi. Inombolo yamakholori owadla nsuku zonke kungenzeka ushintshe futhi kungaba yisizathu sokuthi awukwazi ukufinyelela imigomo yakho.