Funda ukuthi ungathola kanjani inombolo enembile ukuze ulahlekelwe isisindo ngokushesha
Uma unzima kakhulu ngokulahlekelwa isisindo, kubalulekile ukuthi ufunde ukuthi ungabala kanjani amakholori ngendlela efanele. Ngenkathi inqubo ingase ibonakale ilula, kunamaphutha amaningi ajwayelekile awenzayo. Ngeshwa, lezi ziphazamiso zingabambezeleka noma ziyeke ngisho nokuqhubeka kokudla kokudla. Sebenzisa lolu hlu lwekhalori lokubala emuva futhi ungenzi ukuqiniseka ukuthi ugcina ngezinombolo ezifanele ukuze wenze impumelelo yokulahlekelwa isisindo.
Indlela Yokubala Ama-Calories: Okuyisisekelo
Uma ungaqiniseki ukuthi ungabala kanjani ama-calorie, indawo engcono kakhulu okumele uqale ikhona ngezidingo zakho zansuku zonke zamandla . Lona inani lamakholori okufanele udle usuku ngalunye . Kunezindlela ezahlukene zokuthola inombolo, kodwa i-dieters eminingi ikhetha ukusebenzisa i-calculator ye-intanethi. Zama!
Uma wazi ukuthi zingaki ama-khalori okudingayo ukuze ugcine isisindo sakho, wehlisa inani ukuba linciphise. Uma ufuna ukulahlekelwa isisindo esisodwa ngesonto ngalinye, wehlisa izidingo zakho zekhalori nsuku zonke ngama-khalori angu-500 usuku ngalunye. Uma ufuna ukulahlekelwa amakhilogremu amabili ngeviki , bese unciphisa ikhalori yakho idinga ngama-khalori angu-1000 ngosuku.
Abaningi besifazane baphela ngenani elizungeze amakhilogremu angu-1 200 ngosuku ukuze banciphise isisindo . Amadoda avame ukuphela nenombolo eseduze ne-1,800 kilojoule ngosuku ukuze ulahlekelwe isisindo. Iningi labachwepheshe liyavuma ukuthi akufanele udle ngaphansi kuka-1000 khalori ngosuku ngaphandle kokuba unakekelwa udokotela.
Uma wazi ukuthi mangaki ama-khalori owudingayo, uvele ubale inani lamakholori kukho konke ukudla okudlayo.
Sebenzisa ilebuli ye-Nutrition Facts ukuze uthole inombolo noma usebenzise uhlelo lokusebenza lokudla noma lokudla kunalokho.
Indlela Yokubala Ama-Calories: Ama-Dos and Don't
Ungathembi ememori. Kungakhathaliseki ukuthi udla noma cha, kunzima ukukhumbula konke okudlayo emini. Ngisho noma ungakwazi ukukhumbula ukuthi yini oyidlayo, cishe akunakwenzeka ukukhumbula ukuthi udle kangakanani noma kunoma yikuphi ukunemba. Awukwazi ukuthola inombolo yekhalori ecacile uma iphepha lakho lokudla lingaphelele noma uma ukukhonza ubukhulu kungalungile.
Thola idivayisi ephathekayo yokulandelela ikhalori . Kungenzeka ukuthi uthole ukuqoshwa okunembile uma ubeka phansi ama-calories esidlweni sakho ngaphambi kokuba uhlale phansi udle. Ukuze wenze lokhu uzodinga ukuthi ube nendlela yokulandelela ikhalori ehamba nomaphi lapho uya khona. Lokhu kungase kube incwadi encane oyiphonsa esikhwameni sakho noma kungase kube uhlelo lokusebenza olulandelwayo lwe-smartphone yakho.
Ungasebenzisi ukuqagela ukucacisa ubungako bezinxenye . Abantu bathambekele ekunciphiseni izingxenye zabo zokudla. Futhi kukhona ukudla okunye esikujwayele ukudla ngokweqile . I-Cereal yisibonelo esiphelele. Abantu bavame ukuthuza okusanhlamvu okuningi embizeni yabo bese beyivuselela ngokuphindaphindiwe isitsha.
Utshale imali ekhishini. Uma ufuna ukwazi ukuthi ungabala kanjani ama-khalori ngokuqondile, i-digital kitchen scale izokwenza ubuqili. Isikali sizokusiza ukuthi ubone ukuthi ukhulu kangakanani usayizi wokukhonza ngempela. Akudingeki usebenzise isikali sekhishi ngaso sonke isikhathi esidla, kodwa njalo uma udla ukudla okusha, ulinganisa ingxenye yokudla ukuze wazi kahle ukuthi ungadla kangakanani. Uma udla okungaphezulu noma ngaphansi kwesilinganiso sokukhonza esiboniswe kulebuli yeqiniso lokudla, uzokwazi ukuthola inani elifanele lekhalori uma wazi kahle ukuthi zingaki amagremu asekukhonzeni kwakho.
- Ungakhohlwa ukurekhoda ukudla okulula noma ama-nibbles. Iphutha elivamile elenziwe ngamanani e-calorie ukungazinaki ukudla okuncane noma ama-nibbles. Isibonelo, ungase uvakashele indawo yokudlela enomngane bese ukhetha ukweqa isidlo samanzi ngomzamo wokugcina ikhalori lakho namafutha adle kancane. Kodwa uma uthatha imfoloko bese udla ukukhala okumbalwa kwedonti yakho yomlingani wokudlela, lawo makhukhi abala.
- Yenza umkhuba wokubhala konke. Uma kungena emlonyeni wakho, kubhalwe phansi. Yenza lo mkhuba umgomo wakho wokubalwa kwekhalori . Ungase umangale ukuthi lezi zinhlawulo ezincane phakathi nosuku lwakho zingeza kanjani ushintsho olukhulu emiphumeleni yakho yokulahlekelwa isisindo.
- Ungaphuli ibhange ukuthenga amathuluzi abizayo . Ithuluzi elingcono lokulandela ikhalori kuwe akudingekile elibiza kakhulu. Uzothola amagajethi namathuluzi ahlukene kuzo zonke izintengo zamanani. Lowo osebenzayo nguye oyisebenzisayo ngempela. Awudingi ukuchitha amakhulu emadola ukuze uthole ithuluzi eliphumelelayo.
- Thola ithuluzi elihambisana nendlela yakho yokuphila. Amathuluzi e-inthanethi angase asebenze kubantu abaphambi kwekhompyutha usuku lonke. Ezinye i-dieters ezihamba usuku lonke zingakhetha ukudla uhlelo lokusebenza lokudla lwe- smartphone noma idivayisi yeselula. Futhi kubantu abathanda ukusebenzisa ipeni yendabuko kanye nendlela yephepha, inothi yokubhala encane isebenza kahle. Qiniseka ukuthi i-notebook oyikhethayo incane ngokwanele ukuba ithwale nawe ephaketheni noma esikhwameni.
- Ungazitholi kuphela ekulandeleni amakholori nje. Ukudla kwakho kwekhalori yosuku ngalunye kubalulekile ekulahlekeni kwesisindo. Isibonelo, ukudla inani elifanele lamaprotheni kuhle kuma-dieters abafuna ukuthola inqwaba yemisipha emnandi. Futhi kuye ngokuthi ithuluzi oyisebenzisayo, ungakwazi ukulandelela izinto ezithile ezifana ne-calcium nokudla kwe-sodium. Ungabuye uqinisekise ukuthi uthola isilinganiso esifanele sokuvivinya umzimba.
- Yenza okungenani uphule izakhi ezinkulu. Ngaphezu kokurekhoda ama-kilojoule aphelele, qiniseka ukurekhoda amaprotheni, ama-carbohydrate, namafutha amagremu kokudla kwakho okunye. I-Trans fat kanye ne-fiber content nazo izinombolo ezinhle ukwazi. Ukwandisa i-fiber yakho yokudla nokuqeda ama-trans trans kusuka ekudleni kwakho kuzokusiza ukuba uthuthukise impilo yakho.
Akukhathaleki ukuthi ubala kanjani amakholori, noma usebenzisa izinhlelo zokusebenza eziphezulu noma ipeni elula noma indlela yephepha. Zama ukuba njalo njengoba kungenzeka. Inombolo enembile izokusiza uthole impilo noma ukulahlekelwa kwesisindo okufunayo.