1 - Ngingayidinga Kangakanani Amakolori?
Ukudla konke kufanele kuqale ngemibuzo eyisisekelo mayelana nekhalori. Okokuqala, kufanele wazi ukuthi mangaki amakhalori owudinga usuku ngalunye. Kuzwakala kulula, kodwa kuye ngokuthi indlela oyisebenzisayo ukuthola inombolo yakho, ungathola izimpendulo ezahlukene. Ngakho wazi kanjani ukuthi yiliphi inombolo elungile?
Kunezindlela ezahlukene zokunquma izidingo zakho ze-caloric. Ungathola ukulinganisa okusheshayo ku-intanethi noma ukuhlolwa okuthe xaxa (nokubiza) okwenziwe ebhodini. Kukhona izinzuzo nezindleko kuleyo ndlela ngayinye. Indlela engcono kakhulu kuwe ixhomeke emigomweni yakho, imali oyifunayo ukuyisebenzisa, nokufinyelela kwakho ezinsizakalweni ezehlukene zezempilo.
Bheka lezi zindlela ezinhlanu ezihlukene zokunquma izidingo zakho ze-caloric futhi uhlole izinzuzo nezindleko zakho.
2 - Sebenzisa i-Online Calorie Calculator
I-caloric elula yokusebenzisa i-intanethi idinga ukubala okuhlinzeka ngokulinganisa okusheshayo nokulula kwenani lamakholori okudingayo ukuze udle ukuze ulahlekelwe isisindo. Ukuze uthole inombolo enembile kunazo zonke, udinga ukwazi isisindo sakho samanje, ukuphakama nomgomo wesisindo. Udinga futhi ukuhlola izinga lakho lomsebenzi wansuku zonke.
Inombolo ekhiqizwa kulaba balawuli ivame ukusekelwe ku -formula yeHarris-Benedict yokunquma isilinganiso se-basal (BMR). I-formula iyabonwa kakhulu ochwepheshe njengesilinganiso esinengqondo sokudinga izidingo zansuku zonke. Noma kunjalo, kunembile njengolwazi olunikezayo futhi impendulo isekelwe emihlahlandlela ejwayelekile. Izinga lomsebenzi wansuku zonke, isibonelo, lihluka kakhulu kusuka kumuntu kuya komuntu futhi ayikho indlela yokwenza ifomula elilodwa ukubikezela ngokunembile umthelela owenziwe ngokomzimba wezinga lakho lomsebenzi othile.
- Izinzuzo: Inikeza impendulo esheshayo, mahhala ukuyisebenzisa
- Umthengi: Kusekelwe kuphela kumhlahlandlela jikelele kanye nokulinganisa
3 - Gcina i-Pre-Diet Food Journal
Enye yezindlela ezilula zokunquma izidingo zakho ze-caloric ukugcina iphephandaba lokudla langaphambi kokudla . Ngaphambi kokuba uqale uhlelo lokulahlekelwa kwesisindo, thatha isonto elilodwa ukuhlola ukudla kwakho kwe-caloric yamanje. Ungenzi izinguquko ekudleni kwakho, nje ubhale phansi konke okudlayo kanye nenani lamakholori ekudleni kwakho konke. Kufanele wenze lokhu ngesikhathi isisindo sakho simi futhi umsebenzi wakho wansuku zonke ujwayelekile.
Ngemuva kwesonto lokurekhoda ukudla kwakho, engeza inani eliphelele lama-calories ngosuku ngalunye bese uhlukanisa ngamaningi ukuze uthole ukudla okunezinsuku zokudla kwe-caloric nsuku zonke. Lokhu kufanele inikeze isiqondiso esiphezulu senani lamakholori umzimba wakho udinga ukugcina isisindo samanje. Ukuze ulahlekelwe isisindo, udinga ukunciphisa leyo nombolo cishe ngama-500-600 khalori ngosuku.
- Izinzuzo: ezingabizi, ziqinisa imithelela emihle yokulahlekelwa isisindo ezifana nokudliwa kokudla. Izinhlelo zokusebenza ze-intanethi noma ze-smartphone zenza le ndlela ilula ukuyisebenzisa.
- I-Cons: Kudinga ukuqoshwa okulukhuni futhi kungenzeka ukuthi ayinembile uma ungacacile ngokulinganisa nokurekhoda izingxenye zakho zokudla.
4 - Yenza ukuhlolwa kwe-metabolic
Ama-gyms amaningi nezinye izikhungo zezempilo manje zinikeza ukuhlolwa kwemithi okumele kube yimali. Ukuhlolwa kwe-metabolic kuthatha inani lamakholori umzimba wakho oshisayo ekuphumuleni (RMR) nenani lamafutha ne-carbohydrate khalori umzimba wakho uvutha ngenkathi usebenzisa umzimba ohlukahlukene. Njengengxenye yokuhlola kwakho komzimba, abaqeqeshi abaningi bazophinde banikeze uhlelo lokuqeqesha olunomsoco oluzokusiza ukuthi ushise amafutha amaningi kakhudlwana ngesikhathi sokuvivinya umzimba ukuze ulahlekelwe isisindo ngokuphumelelayo.
Nakuba lokhu kubonakala sengathi kuyindlela enembile kunazo zonke yokuthola ukuthi mangaki ama-khalori owudingayo, kube khona ukugxekwa kwale nqubo yokuhlola . Ukunemba kokuhlolwa kwakho kungase kuxhomeke emgangathweni wemishini esetshenzisiwe, kaningi kangakanani ukulinganiswa kanye nekhono lomuntu owenza ukuhlolwa. Le nkonzo ingabiza futhi ingadinga ubulungu bokuzivocavoca.
- Izinzuzo: Imiphumela yenziwe ngokwezifiso futhi isekelwe ekusebenzeni kwakho okuqondile.
- I-Cons: Ebiza kakhulu futhi ayitholakali kakhulu kanti abanye bathi imiphumela ayinembile njengoba ikhangisiwe.
5 - Gqoka i-Monitor Monitor
Abaqapheli bomsebenzi basuke beyizindaba zokudla nezokusebenza eziphezulu kakhulu. Amadivayisi aqoqa futhi ahumushe idatha ehlukahlukene kwi-smartphone noma ikhompyutha yakho. I-Fitbit Flex ethandwayo (evezwe ngenhla nge-Nokia Lumia) isinyathelo izinyathelo ngosuku nosuku lokuzivocavoca. Uma ubhala ukudla kwakho, libala futhi ukudla kwakho kwama-calories, ama-gram amagremu, amagremu ama-carbohydrate namaprotheni. Ukusetha uhlelo, uhlelo lulinganisela inani lamakorikhi owudinga.
Amadivaysi amaningi wokulandelela agqoke esihlakaleni - kodwa kunamanani ambalwa manje ahlinzeka ngezindlela eziningi ezihlukahlukene. Lokhu kubalulekile ngoba udinga ukugqoka abaqaphi njalo uma ufuna ukuthola ukulinganisa okunembile kwezidingo zakho zekhalori. Uma ukhetha ukutshala ku-monitor, funda kabanzi mayelana nawo wonke amamodeli athandwayo kuwe ungathola ukuthi le divayisi ikusebenzela kangcono.
- Izinzuzo: Kulula, kulula ukuyisebenzisa futhi ulinganisa izinombolo ezihlukahlukene
- Umthengi: Amadivaysi angabiza ($ 100-200) futhi akubona bonke abaqapha ukudla ukudla.
6 - Hlangana neDethoditian elibhalisiwe
I-dietitian ebhalisiwe izosebenza nawe ukucacisa inani lamakholori okudingayo ukuze udle ukuze ulahlekelwe isisindo, kanye nenani lama-carbohydrate, amaprotheni namafutha. I-dietitian enhle izohlela futhi nawe ukunqoba amabhuloho avamile kakhulu okukuvimbela ekulahlekelweni kwesisindo esikhathini esidlule.
Odokotela abaningi banganikeza ukuthunyelwa ku-dietitian obhalisiwe. Kwezinye izimo, insizakalo ingahle ifakwe yomshuwalense uma unezimo zempilo ezithintekayo isisindo sakho. Kodwa zonke izinhlelo zomshuwalense zihlukile, ngakho hlola nomhlinzeki wakho ukuthola imininingwane.
- Izinzuzo: Indlela yokwenza umuntu oyedwa , ubuchwepheshe, ubuso nobuso.
- Umngani: Kungaba kubi noma okungathandeki uma kungenakuhlanganiswa nomshuwalense
7 - Okuyisisekelo: Yini Engcono Kimi?
Uma intengo nokulula kuyizinto ezibalulekile kuwe, kufanele uqale ngendlela eshibhile futhi elula yokubala izidingo zakho zekhalori. Gcina umagazini wezokudla wangaphambi kokudla bese uqhathanisa umphumela wakho kwinombolo oyithola uma usebenzisa umbala wokubala wamahhala. Uzothola ukulinganisela okuhle kwenani lamakholori okudingayo ukuze udle ukuze ulahlekelwe isisindo.
Gcina engqondweni, ukuthi impumelelo yephephabhuku lakho lokudla, ukubhaliswa kwekhalori yakho kanye ekugcineni kwamandla akho okulahlekelwa isisindo kuncike ngokuphelele ekunembile kokurekhoda kwakho. Qinisekisa ukuthi ulinganisa ubungako obukhethekile bokukhonza futhi ugweme imikhakha ebalalayo yokubala ikhalori .
Uma urekhoda kahle idatha, unqume amakhalori futhi ungaboni imiphumela oyifunayo, cabangela ukutshala imali eningi kwenye yezindlela. I-dietitian ebhalisiwe noma ukuhlolwa kwe-metabolic yizinketho ezinhle kubantu abakhetha ukwesekwa ubuso nobuso nokuphendula.