Ukufunda ukubala amakholori kuyisihluthulelo sokulahlekelwa kwesisindo esiphumelelayo. Ukubalwa kwekhalori kulula futhi kuyasebenza. Uma ufuna ukunciphisa isisindo futhi ugcine amakhilogremu avulekile, kubalulekile ukuthatha isikhathi futhi ufunde lekhono elibucayi.
Isinyathelo sokuqala sokubala ama-calorie ukuqonda ukuthi i-calorie ini nokuthi isebenza kanjani kwisisindo sakho. Umzimba wakho usebenzisa amandla we-caloric ukwenza konke kusuka kwimisebenzi eyisisekelo yezinto eziphilayo ukuze uthayiphe ikhibhodi yakho noma ugijime eduze kwebhulogi. I-calorie iyinithi yamandla.
Sonke sinesidingo esithile se-caloric esidingekayo ukuze silondoloze isisindo sethu samanje. Uma udla amakholori ambalwa kunalokho okudingayo (noma ushise amakholori amaningi) uzodala ukulahleka kwekhalori futhi ulahlekelwe isisindo.
Thola ukuthi mangaki ama-Calorie owawudinga
Kunezindlela eziningana zokunquma inani lamakhalori owudinga usuku ngalunye ukuze ugcine isisindo sakho.
Enye indlela ibizwa ngokuthi i -Harris-Benedict formula . Kuyisimiso semathematika esinqumayo izidingo zakho ze-caloric ngokusekelwe kobulili, isisindo, nesenzo somsebenzi wakho. Umphumela wefomula uyaziwa njengesilinganiso sakho se-base basal . Ungasebenzisa futhi izibalo ezihlinzekwa uhlelo lwe-USDA lwe-SuperTracker ukunquma izidingo zakho zekhalori zansuku zonke.
Uma usuwazi inani lamakholori owaludinga ukuze ugcine isisindo sakho, ungakha izinhloso zakho ze-caloric zokulahlekelwa isisindo. Kungcono kuwe ukuthi mangaki amakholori owasika ekudleni kwakho kwansuku zonke.
Ochwepheshe balinganisela ukuthi kuthatha ukulahlekelwa kwekhalori yamakhilori angu-3 500 ukuze ulahlekelwe isiliva. Ngakho ungathola ukuthi kuyasiza ukunquma ama-khalori angu-500 ngosuku ukuze ulahlekelwe isisindo esisodwa ngesonto. Noma uma ufuna ukulahlekelwa isisindo ngokushesha, ungahlanganisa ukuzivocavoca nokudla ukuze uthole ikhalori elingu-1000 ngesonto elilodwa ukulahlekelwa amaphilisi amabili ngesonto .
Landelela ukungena kwakho kwekhalenda
Isinyathelo esilandelayo kwinkqubo yakho yokulahlekelwa isisindo ukulandelela ukungenisa kwakho kwekhalori yansuku zonke. Ukwenza kanjalo, uzothola ukuthi kuyasiza ukufunda ukufunda ilebula lokudla . Amalebula okudla akusiza ukuba ubone okuqukethwe kwekhalori kokudla neziphuzo ozidlayo.
Uma uskena ibulabula le-Nutrition Facts, uzobona ukuthi inani lekhalori libalwe ngezansi komugqa omnyama obumnyama phezulu. Kubalulekile ukuthi uphinde uqaphele ukufakwa kobukhulu belebuli kulebula. Uma udla okungaphezu kokukodwa okudingayo udinga ukwandisa inani lekhalori ngenani lezinsiza ezisetshenziselwa ukuthola inombolo enembile.
Ungasebenzisa futhi amathuluzi e- intanethi ukuthola ulwazi lokudla kanye nekhalori. Zikuvumela ukuthi ufune ulwazi lokudla okunomsoco ngezinhlobo eziningi zokudla, kuhlanganise nokudla kokudlela.
Lawula Ubukhulu Bama-Portion Your
Ukulawula izingxenye kuzokwenza ukubala ikhalori nokulahleka kwesisindo kube lula. Uma udla izingxenye ezincane zokudla okuphezulu-khalori futhi udla izingxenye ezifanele ngesikhathi sokudla , uzokwehla ngokushesha.
Indlela elula yokulawula izingxenye ukusebenzisa indebe elula yokulinganisa. Ukudla okuningi okufana ne-cereal kanye ne-pasta kubalwa nge-1/2 indebe noma indebe. Ama-ounces e-flux, njengeziphuzo, angabuye alinganiswe ngendebe yokulinganisa. Ukudla okufana nebhokisi le-peanut, isiraphu ye-pancake, noma i-jam kuyalinganiswa ne-isipuni. Ukudla okumbalwa, njengokunamathela kwegargarini, kungaba nzima ukulinganisa nge-spoon; ukukhonza igargarini, isibonelo, kungalinganiswa ngokusebenzisa "umbusi" onikeziwe emaphaketheni womkhiqizo.
Kunezinye izindlela zokukala ubungako besilinganiso uma ungenayo inkomishi yokulinganisa. Abanye abantu basebenzisa isandla sabo ukukala isilinganiso esifanele sokudla nabanye basebenzise isikali esincane esincane sekhishi ledijithali.
Ukudla okuningi kutholakala "amaphakheji wesayizi". Lokhu kusho ukuthi ungadla konke ukudla kuphakheji lenani elibalwe lamakorikhi. Kubalulekile ukuthi ungacabangi iphakheji ukukhonza okukodwa. Bheka ibulabula lokudla futhi uthole "i-servings ngayinye iphakheji" noma "isabelo se-container ngayinye". Uma ethi "1" awudingi ukulinganisa noma ukubala ukudla ukwazi ukudla kwakho kwe-caloric.
Sebenzisa Amathuluzi nezinhlelo zokusebenza ukubala ama-calorie
Uzofuna ukulandelela izinombolo zakho zansuku zonke nekhalenda ngeviki ngokusebenzisa uhlelo lokusebenza lwe-intanethi noma iwebhusayithi. Isibonelo, uma ungumnikazi we-Fitbit, uhlelo lokusebenza kanye nedashboard e-intanethi likusiza ukuthi uphathe ulwazi lwakho lwekhalori ngokulahlekelwa kwesisindo esisheshayo. Kodwa ungasebenzisa nezinsizakalo zamahhala ezifana ne-MyFitnessPal ukuze ulahlekelwe isisindo.
Uma ukhetha ukungasebenzisi indlela yobuchwepheshe obuphezulu, ungasebenzisa indlela elula nepeni. Ukuqala idayari yokudla kulula futhi engabizi. Futhi ungasebenzisa umagazini wakho wokulahlekelwa isisindo ukuhlola izindawo zenkinga noma izinkinga zokudla ngokomzwelo.
Buyekeza ukudla kwakho kwansuku zonke ngangokunokwenzeka ngangokunokwenzeka ukuthola izindlela zokusika amakholori. Isibonelo, uma uqhubeka uphelela umgomo wakho wekhalori ngama-khalori angu-100, ukukhipha eyodwa kuphela ye-soda kuzoqeda lokho kungaphezulu.
Kubalulekile ukuthi uhloniphe ukudla ukuze uqede noma ukunciphise ukuze wenze ukudla kwakho kube nempilo enhle. Ukudla okubandakanya amaprotheni aqinile, izithelo, imifino, okusanhlamvu okuphelele , ubisi olunamafutha aphansi, namafutha athile azonikeza izakhi ezifanele ukugcina umzimba wakho uphelele futhi uphile.