Uma ngabe uzama ukulahlekelwa isisindo nganoma yisiphi ubude besikhathi, cishe kuhle kakhulu ukuqapha amakholori akho. Ngisho noma ungagcini iphepha lokudla okuningiliziwe , cishe unomqondo onzima walokho okudlayo futhi mhlawumbe umqondo ovamile wekhalori odlayo.
Kodwa kukhona indawo eyodwa esivame ukuyihluleka futhi engama-khalori esiwaphuzayo.
Iziphuzo zamandla, i-juice, ne- smoothies zingafaka amakholori engeziwe, kepha ngokuvamile udoti wethu isitha esikhulu kakhulu, sihamba phansi ngokushelela, singase sibe nomqondo wokuthi zingaki ama-kilojoule angeziwe.
Uma ama-cocktails eyingxenye ejwayelekile yokudla kwakho futhi uzama ukunciphisa isisindo, ukwazi ukuthi yini oyiphuzayo nokuthi ungakanani ukuphuza kungenza umehluko.
Ukuphuza, Ukulahlekelwa Isisindo, Nempilo Yakho
Uma ungumuntu ophuza ngokweqile, okuchazwa ngokuthi iziphuzo ezimbili ngelanga lamadoda noma isiphuzo esisodwa ngosuku lwabesifazane, ezinye izifundo zithole izinzuzo zempilo ezinjenge:
- Inengozi yokunciphisa isifo senhliziyo
- Inengozi yokunciphisa isifo se-ischemic
- Ingozi encane yokufa kwesifo senhliziyo
- Ingozi encane yokuthuthukisa isifo sikashukela
Yiqiniso, kunezinye izindlela zokufeza zonke lezi zinto ngaphandle kokukhipha ingilazi. Ukuzivocavoca, ngokukodwa, nokushintsha kwendlela yokuphila njengokuyeka ukubhema nokudla ukudla okunempilo.
Nakuba kungase kube nezinye izinzuzo zempilo ukulinganisela ukuphuza futhi, empeleni, iningi lethu liyakulijabulela nje, kunezinye izinkinga ezingalindelekile futhi, ngokuqala ngezintambo zakho.
Lokhu akusho ukuthi kufanele uyeke ukuphuza, kodwa ukukhetha iziphuzo ezahlukene nokusika emuva kungenza umehluko.
Indlela Utshwala Ongafaka Ngayo Amakhilogremu: Ama-Calories engeziwe
Omunye wemiphumela emibi ebonakalayo yotshwala yukuthi yenezela ama-calories ekudleni kwakho. Ngenkathi abaningi bethu benesibambiso kuma-kilojoule esiwadlayo, kaningi asiyazi ukuthi zingaki ama-khalori aseziphuzo ezidakayo.
Ngesikhathi utshwala bungenamafutha, luqukethe ama-khalori angu-7 ngegramu ngayinye. Lokhu kungaphezu kwamaprotheni nama-carbs, kokubili okuqukethe ama-khalori angu-4 ngegrimu ngayinye.
Ukuze uthole umqondo walokho okuphuzayo, hlola lolu hlu oluncane lwe-cocktails ejwayelekile. Ingabe isiphuzo sakho ozithandayo sinamakholori amaningi kunokucabanga kwakho?
- 1 ingaba (12 oz) Ubhiya - 135-145 amakholori
- 1 ingakwazi (i-12 oz) I-Beer Light - ama-khalori angu-101
- 1 ingilazi (5 oz) Red noma White Wine - 120 noma ngaphezulu khalori
- Ukudubula oku-1 (1.5 oz) Gin, rum, vodka noma i-whiskey - amakholori angu-97
- 1 ingilazi (6 oz) I-Cosmopolitan - ama-khalori angu-143
- 1 ingilazi (4.5 oz) Pina Colada - amakhilogremu angu-262
- 1 ingilazi (2.2 oz) Martini - amakholori angu-135
Futhi uma uningi bethu, awukalingani uma uthulula lelo glasi lewayini. Izingilazi ezimbalwa zewayini noma ubhiya zinganezela kalula amakholori angaphezu kuka-300 ekudleni kwakho, okulingana nemizuzu engu-30 yokugijima i-150-lb. umuntu.
Ukuba neziphuzo ezimbalwa emva kokuzivocavoca kungase kugcine ukuhlehlisa wonke lowo msebenzi onzima. Nokho, akudingeki kube njalo uma uhlela phambili. Uma wazi ukuthi uzoba neziphuzo ezimbalwa kamuva, cabanga ukusebenza isikhathi eside futhi udle ukudla okulula ekudleni kwasemini ukuze ususe amakholori engeziwe.
Ukudla kwesidlo
Ucwaningo oluthile lubonisa ukuthi utshwala lungashukumisa ngempela ukudla, okungenani esikhathini esifushane.
Lokhu kuyiqiniso ikakhulukazi uma ukhona emcimbini noma omunye umcimbi wezenhlalakahle lapho ukudla okulingayo kunoma yikuphi lapho uvula khona. Kulukhuni ngokwanele ukugwema ukudla okunamafutha noma okushukela uma ukhululekile, kodwa wengeze utshwala nesidlo esikhulu futhi kungenakwenzeka.
Futhi uma ucabanga ngokudla okujwayelekile okufana namaphiko ezinkukhu, ushizi othosiwe, namazambane amazambane, ufaka amakhalori amaningi. Iphiko elilodwa elilodwa elithosiwe elikhuni linama-khalori angama-90, futhi akubandakanyi i-sauce noma ushizi we-bleu ogqoka ungase uyifake kuwo.
Ilayisense Yokufaka
Ukuphuza utshwala kungeke nje kwengeze amakholori, kwenza kube nzima ukunamathela ekudleni okunempilo .
Kuthatha amandla okudoba okuphezulu ukusika ukudla okuphezulu kwekhalori futhi okudinga amandla. Ucwaningo olulodwa olwanyatheliswa ku- Personality and Social Psychology Review lubonise ukuthi izenzo zokuzithiba, njengokudlula ikhekhe le-chocolate nge-carrot stick inganciphisa amazinga e-glucose, asishiye sengozini ezimweni lapho singenakho ukulawula phezu kwethu ukukhetha.
Ukwengeza utshwala ku-mix mix ukuthi amandla angaphezu kwalokho, akushiye kancane ukukhathazeka ngokudla ukudla kwakho kunokugcwala izifiso zakho. Ngemuva kweziphuzo ezimbalwa, lokho okudla okunempilo owawukulandela ngakho ngokuzumayo akubonakali konke okubalulekile.
Usuku Emva
Ubusuku bokuphuza, ngisho noma kungumunye owodwa kakhulu, hhayi amaqabunga kuphela osengozini yokulingwa, kungase kukushiye ukhathele noma uhlale ungasebenzi ngosuku olulandelayo. Uma ukhona, uvinjelwe amanzi, u-clumsy futhi u-nauseous-zonke izinto ezivimbela ukusebenza.
Ukweqa ukudla okusho ukuthi awukhiphi lezo zilojoule ezingeziwe, ezingasiza ngemigomo yakho yokulahlekelwa isisindo.
Ukugwema Isisindo Ukuthola Utshwala
- Qaphela ukuthi ungakanani nokuphuza okuningi : Thola okuqukethwe kwekhalori yeziphuzo zakho ozithandayo. Lokho kuphela kungakugqugquzela ukuthi uthole izisetshenziswa zokuphuza okuphezulu khalori. Isibonelo, i-margarita ingaba ngaphezu kwama-550 kilojoule ngenkathi ingilazi yewayini inama-khalori angu-150.
- Phuza amanzi phakathi kweziphuzo : Ukuba nengilazi yamanzi egcwele phakathi kweziphuzo ezidakayo kungakusiza kokubili ukugwema ukuphuza ngokweqile futhi ugcine ukhululekile. Lokhu kungasiza ekugwemeni i-hangover ngosuku olulandelayo futhi kusiza ukugcina amakholori alawulayo.
- Yazi izindawo zakho ezibuthakathaka : Uma wazi ukuthi uvame ukuphuza ngokweqile nokudla ngokweqile kumaqembu, zilungiselele. Yidla ukudla okunempilo noma ukudla okulula ngaphambi kokuba uhambe ukuqinisekisa ukuthi awuphuzi esiswini esingenalutho, okusheshisa ukudakwa. Hlulela ngaphambi kokuphuma, ukuphuza ingilazi noma amanzi amaningi. Ngezinye izikhathi ukugcwalisa nje kuzoshiya indawo encane kunoma yini enye.
- Cabanga ngemigomo yakho : Ukuguqula phansi lokho kuvuselelwa kungase kube nzima okwamanje, kodwa uzojabula lapho uvuka ngosuku olulandelayo, uvuselele futhi ulungele ukuqeqeshwa kwakho.
- Gwema iziphuzo eziphakeme kakhulu zekhalori: Ababi kakhulu ababandakanya i-eggnog (ama-calories angama-340), i-Long Island Iced Tea (kufika ku-calories angu-800), nama-margaritas (ama-calories angu-700). Ngokuvamile, iziphuzo ezihlanganisa abaxube abafana nokuxuba okumnandi nomuncu, ijusi, noma i-tonic kuyoba nama-calories amaningi. Uma uthola iziphuzo ezixubekile, unamathele nge-club soda esikhundleni se-tonic, enamakholori ambalwa.
Njengakho konke okunye, ukulinganisela kuyisihluthulelo uma kuziwa ekujabuleleni ama-cocktails ngenkathi ubukela isisindo sakho. Phatha utshwala ngendlela efanayo yokuphatha ezinye izinto ekudleni kwakho; Kuyinto ongayithokozisa ngezikhathi ezithile ngaphandle kokuhamba ngokweqile.
Imithombo:
Crandall JP, Polsky S, Howard AA, et al. Utshwala nokusetshenziswa kwesifo sikashukela kuhlelo lokuvimbela isifo sikashukela. I-Am J Clin Nutr. 2009; 90: 595-601.