Okubaluleke kakhulu uma ukulahlekelwa isisindo kuwumgomo wakho
Iyiphi indlela engcono kakhulu yokulahlekelwa isisindo? U-Dieters uvame ukudideka ngokuthi kufanele abale amakhilogremu noma ama-carbs ukuze anciphise. Ukudideka okuningi kungumphumela wekhalori ngokuphikisana kwengxube. Ingabe udaba lwekhalori luyinkinga enkulu noma kufanele unciphise ama-carbs ashukela ekulahlekeni kwesisindo? Kuthiwani ngamafutha? Ukuze uthole impendulo, kubalulekile ukuhlunga ngokusebenzisa amaqiniso okudla.
Ukubala ama-Calories noma amaCarbs ukuLawula isisindo
Ukuze ulahlekelwe isisindo, kumele udale iphutha lekhalori . Lokho kusho ukuthi udinga ukushisa ama-khalori amaningi kunokudla kwakho. Ngamazwi alula kakhulu, kusho ukuthi iningi lethu kudingeka sidle kancane bese sithuthela ngaphezulu. Singashisa amakholori amaningi ngokuzivocavoca noma ukwandisa umsebenzi wansuku zonke (isibonelo, ngokwandisa isibalo sakho sezinyathelo) Ungenza futhi iphutha uma udla amakholori ambalwa ngosuku. Ngakho-ke amakholori abala.
Kodwa ukudla kwakho ngamafutha, ushukela, kanye nama-carbohydrate kungathinta inani eliphelele lamakholori owadla nsuku zonke . Lokho kusho ukuthi kufanele uqaphele lezo zinombolo kanye.
Indlela Eyithinta Ngayo Ngayo Ukudla Kwakho
Nansi incazelo emfushane yokuthi uketshezi okwenziwe ngamafutha, ushukela, nama-carbohydrate kungathinta kanjani ukudla kwakho kwe-caloric:
- Amafutha. Igramu eyodwa yamafutha inikeza ama-calories ayisishiyagalolunye wamandla. Igramu eyodwa ye-carbohydrate noma amaprotheni inikeza kuphela amakholori amane. Uma udla ukudla okunamafutha amaningi, ukudla kwakho kwe-caloric yakho kungakhula ngokushesha ngoba izindleko zekhalori ziphakeme kakhulu. Kodwa ukudla inani elilinganayo lamafutha enempilo kungaba smart ekudleni kwakho.
Amafutha akusiza ukuba uzizwe ugcwele futhi uphethwe. Uma udla ukudla okuncane okunamafutha, ungase uzizwe unelisekile ngokushesha futhi udle konke okuncane. Ngaleso sizathu, ukudla okuqukethe amafutha enempilo njengamanye izinhlobo ezinhlanzi , amantongomane noma i- avocado kungaba ukufaka okuhlakaniphile ekudleni kokunciphisa umzimba.
- Ushukela. I-Sugar ngokwayo akuyona imbi kuwe. Kodwa abaningi bethu badla ushukela omningi ngaphandle kokukwazi. Ushukela wengezwa kokudla okuningi okusetshenziwe esikudlayo. Ukudla okufana ne-ketchup, i-salsa noma isobho elisemathinini ingaqukatha ushukela owengeziwe nakuba kungenaswidi. Futhi eziningi zeziphuzo esizidlayo zilayishwa ushukela. Ukwandiswa kweshukela kuye kwahlanganiswa nemiphumela emibi yezempilo njengengozi eyengeziwe yokwehla kwesifo sikashukela, uhlobo lwesifo sikashukela, nokukhuluphala.
Ngaphandle kwemiphumela yezempilo yokudla ushukela owenezelwe kakhulu, kunezinkinga zokudla zokudla. Ochwepheshe abaningi banomuzwa wokuthi ushukela owedlula, sidinga ushukela owedlula. Ngakho uma unganciphisa ukudla kwakho ushukela , ungakwazi ukunciphisa ukudla kwakho kwe-caloric futhi ulahlekelwe isisindo.
- Ama-carbohydrate. Ngama-khalori amane ngegramu ngayinye, ama-carbohydrate angumthombo omuhle wamandla emzimbeni wakho. Kodwa ukudla ngokweqile ama-carbohydrate ehlanjululwe njengelayisi omhlophe nesinkwa esimhlophe kulula kakhulu ukukwenza futhi lo mkhuba ungadlulisa inani lakho lekhalori phakathi nophahla. Ngaphezu kwalokho, uma udla ama-carbs aphansi, lezo zinto zisusa ukudla okunempilo-kufaka phakathi amaprotheni angakusiza uzizwe ugcwele futhi udle kancane . Uma ukhetha ukubala ama-carbohydrate ukuze ulahlekelwe isisindo , qiniseka ukuthi ama-carbs owagcina ekudleni kwakho agcwele amavithamini abalulekile namaminerali afana nezithelo, imifino kanye nezinhlamvu ezigcwele.
Okubalulekile
Ukwakha ukulahlekelwa kwekhalori futhi ulahlekelwe isisindo , iningi labantu lithola ukuthi lilula ukubala amakholori. Ukubalwa kwekhalori kulula ukuthola ukudla okuningi futhi kulula ukuhambisana ne- app yokulahlekelwa isisindo noma tracker . Futhi, inani lakho lekhalori yilokho okubalulekile ekugcineni uma ufuna ukunciphisa isisindo.
Kodwa-ke, njengoba ubala amakholori, kuyasiza ukubheka ibhalansi yakho yama-carbohydrate, amaprotheni, namafutha. Uma ugcina ukudla kwakho kwe-carb ngaphakathi kwemihlahlandlela enconywayo (50-65% we-calorie yakho yokudla okuphelele) eshiya indawo eyanele yokudla inani eliphilile lamaprotheni namafutha. Ngokudla ukudla okunempilo nokulinganisela, kungenzeka ukuthi unikeze umzimba wakho uphethiloli okudingeka uhlale usebenza.