Yiziphi izilori futhi kungani sizibala?
I- calorie inani lokushisa okudingekayo ukuphakamisa ukushisa kwegremu eyodwa yamanzi ngezinga elilodwa le-Celsius. Ama-calories ekudleni anika amandla ngendlela yokushisa ukuze imizimba yethu isebenze. Imizimba yethu igcina futhi "ishisa" amakholori njengamafutha. Ama-dieters amaningi abala ama-kilojoule futhi azama ukunciphisa ukudla kwe-caloric ukuze ulahlekelwe isisindo.
Ukuchazwa kweKhalori vs. Kilocalorie
Lapho igama elithi "ikhalori" lisetshenziselwa izilungiselelo zokudla, nge-dieters noma kumane abathengi abakhuluma ngokudla, ngokuvamile basebenzisa incazelo engavamile yekhalori.
Kodwa empeleni kubhekisela kuma-kilocalories, yilokho okubonayo kumalebula okudla. Yile ndlela amagama amabili ahluke ngayo:
- Incazelo yekhalori (ikhal) , noma ikhalori encane, inani lokushisa okudingekayo ukuphakamisa izinga lokushisa kwegremu elilodwa lamanzi ngezinga elilodwa Celcius.
- Incazelo ye-kilocalories (kcal) , noma ikhalori enkulu, inani lokushisa okudingekayo ukuphakamisa izinga lokushisa likhilomitha elilodwa lamanzi ngezinga elilodwa le-Celcius. I-kilocalorie ilingana no-1000 amakholori amancane. Ngezinye izikhathi ama-kilocalories abizwa ngokuthi "ama-calories okudla" noma amfushane afinyelelwe "amakholori" lapho ekhuluma amandla okudla.
Enye i-unit of measurement used to quantify energy ibizwa ngokuthi "playle". Elinye ikhalori encane lilingana nama-playles angaphansi kwama-4.2. I-kilocalorie (kcal) ilingana nama-4.2 kilojoules.
Iyini ikhalori?
Ungase ucabange ukuthi amakhalori abalulekile kuphela ku-dieters. Sivame ukuzwa ukuthi abantu badla amakholori ambalwa noma bashise ama-khalori amaningi ngokuzivocavoca ukuze balahlekelwe isisindo.
Kodwa ama-kilojoule abalulekile kuwo wonke umuntu.
Ikholori akuyona into eqinisweni, iyunithi yokulinganisa. Ikholori ilinganisa inani lamandla ekudleni nasekuphuzeni esikudlayo. Sonke sidinga lokhu amandla ukuze siphile futhi sihlale siphephile. Konke esikwenzayo kuncike ekutheni amandla afika ngendlela yama-calories.
Ukudla esikudlayo kuba yi-fuel egijima imizimba yethu. Ukudla okunempilo kunika ama-kilojoule (amandla) nezakhi zomzimba ezibalulekile ukwakha amathambo namasipha aqinile. Iziphuzo nazo ziqukethe amakholori. Kodwa akuwona wonke ama-khalori aphilile. I-Sodas, isibonelo, ivame ukubizwa ngokuthi " ama-calories angenalutho. " Lokhu kusho ukuthi banikeza ama-calories kodwa abanakho okunye okunomsoco.
Indlela I-Calories Yakha I-Weight Gain
Amakholori ekudla anika amandla abalulekile, kodwa uma udla kakhulu uzothola isisindo. Ama-calories angaphezu kwalokho agcinwa njengamafutha omzimba . Umzimba wakho udinga amanye amafutha agciniwe ukuze uhlale uphilile. Kodwa amafutha amaningi angabangela izinkinga zempilo.
Ngakho uqinisekisa kanjani ukuthi awudli amakholori amaningi kakhulu? Kubalulekile ukuthi uqonde izidingo zakho ze- caloric . Lona inani lamakhilogremu umzimba wakho udinga ukwenza imisebenzi eyisisekelo yomzimba nemisebenzi yansuku zonke yenyama. Ungakwazi ukubala izidingo zakho ze-caloric usebenzisa amafomula alula noma ababala be-intanethi.
Ukudla kwe-caloric yansuku zonke ephakanyisiwe yama-American angaba ngamakhilomitha angu-1 000 kuya ku-2 000 ngosuku. Kodwa leyo nombolo isilinganiso esivamile futhi inombolo ingahluka ngokuya eziningana eziguquguqukayo. Amadoda angadla kancane, abesifazane kufanele badle kancane ngoba imizimba yabo incane futhi badinga uphethiloli ongaphansi.
Ikhalori yakho ethize, idinga ukuxhomeka ezintweni eziningana ezifana nezinga lomsebenzi wakho kanye nesimetabolism.
Amakholori Ekudleni
Izinhlobo ezahlukene zokudla zinikeza amazinga ahlukene wezamandla. Lokhu kungukuthi, ama- macronutrients amathathu awafani nawo wonke inani lamakhalori ayinikezayo. Igramu ngayinye yamaprotheni ne-carbohydrate inikeza ama-calories angu-4, kodwa igramu ngayinye yamafutha inikeza ama-9 kilojoule.
Ngenxa yokuthi amafutha anika ama-calories amaningi ngegramu ngayinye, ama-dieters amaningi nezidlo ezinempilo azama ukunciphisa inani lamafutha ekudleni kwawo. Kodwa ezinye izinhlobo zamafutha ziyadingeka emzimbeni onempilo. Amafutha e-Polyunsaturated , isibonelo, akusiza ukuba ugcine inhliziyo enempilo.
Futhi nakuba ama-carbohydrate anika amakholori ambalwa, amanye ama-carbs awaphilile njengabanye. Ama-carbohydrate ahlanzekile , isibonelo, abhekwa njengama-calories angenalutho.
Ngakho-ke wonke amakholori afanayo uma kuziwa ekulahlekeni kwesisindo? Ochwepheshe ngokuvamile bayavuma ukuthi ikhalori iyikhalori. Akubalulekile ukuthi izikhalori zakho zivelaphi. Ukuze ulahlekelwe isisindo, udinga ukudla kancane futhi ushise okuningi .
Nokho, amanye ama-khalori ahlinzeka ngezinzuzo ezikhethekile zokulahlekelwa isisindo. Isibonelo, amakholori avela kumaprotheni ayasiza ekwakheni nasekulondolozeni imisipha. Uma unesisindo esiningi, ukwazi kangcono ukuhlala usebenza phakathi nosuku bese ushisa amakholori amaningi. Futhi ama-kilojoule okuvela ekudleni okuphethwe i-fibre akusiza ukuba uzizwe ugcwele futhi unelisekile usuku lonke ukuze udle kancane futhi ube mncane.
Funda Ukubala Amakholori Ukulahlekelwa Isisindo
Ochwepheshe balinganisela ukuthi uma udla cishe amakholori angaphezu kuka-3 500 uzothola ibhilidi elilodwa. Ngakho ukuze ulahlekelwe isisindo esisodwa, udinga ukudala ukulahlekelwa kwekhalori . Udinga ukunciphisa ukudla kwakho nge-caloric ngama-calories angu-3500 noma ushise amanye amakholori angu-3500. Ungahlanganisa futhi zombili izindlela ukuze ufinyelele ukulahleka kwekhalori efanele .
Unganciphisa ukudla kwakho nge-caloric ngama-khalori angu-500 ngosuku ukuze ulahlekelwe isisindo esisodwa ngesonto ngalinye. Ukunciphisa ukuphakama kwamaphilisi angu-1-2 kubhekwa njengengozi enempilo nokusimeme kwesisindo. Into ebaluleke kakhulu okumele uyikhumbule ukungaqedi amakolori kakhulu. Ukudla okune-calorie ephansi kakhulu kungadala impilo yakho engozini futhi kubangele izinkinga zempilo.
Izwi elivela
Kunezindlela eziningi ezihlukene zokwehla kwesisindo nokugcina ukudla okunempilo. Ukubala amakholori kungomunye wabo. Ukulawulwa kwamaphesenti nokukhetha ukudla okucebile okondla yizinto ezibalulekile, futhi. Kodwa sikholelwa ukuthi amakholori ayabalulekile. Uma ufuna ukufunda kabanzi mayelana nezidingo zakho zekhalori, hlola i- Calculator Daily Calorie Calculator noma usebenzise i- Recipe Nutrition Calculator ukuze ubone ukuthi zingaki ama-calorie ekudleni okuthandayo.