Ukubalwa kwekhalori kungenye yezindlela ezivame kakhulu abantu abalahlekelwa isisindo. I-dieters ezinikezele isichitha izikhathi eziqaphile zokubeka izinto zokudla kudayari yokudla noma ukufaka izinqumo zokudla ezinhlelweni zokusebenza zabo zefoni ezihlakaniphile . Kodwa bazi kanjani ukuthi izinombolo abazifakayo ziyiqiniso ngempela?
Ngokusho kwemithombo eminingana, ukuchithwa kokubala kwekhalori kungase kungabikho konke okuphazamiseka ukuba kube khona.
Ucwaningo oluningana kanye nemibiko yabezindaba liqhathanise ikhalori ekhangisiwe ebalwe ngezinombolo ze-laboratory ezivivinyelwe ukuthola ukuthi kunezinto ezihlukahlukene kakhulu uma kuziwa ngenani langempela lamakhalori ekudleni esikudlayo.
Ingabe ikhalori yokudla okunomsoco ihlukanisa okulungile?
Ngokwezinqubomgomo ze-US Food and Drug Administration (FDA), ukuhluka okunye kokubala kwekhalori ekhonjiwe kumalebula weZondlo Zokudla kuvunyelwe. "Ama-kilojoule akhiqiza umkhiqizo wokudla angase ahluke kulokho okushiwo kwilebula le-Nutrition Facts futhi ungase uthola amakholori amaningi kunokuba uxoxe ngawo," kusho uCatherine Lee, Ph.D., ososayensi wezokudla e-Proctor naseGamble. UDkt. Lee uchaza ukuthi "ngokusho kwe-FDA, imikhiqizo yokudla ingaqukatha amakholori angaphezulu kwamaphesenti angu-20 kunalokho okushicilelwe kule ilebula. Isibonelo, ibha ye-snack ebizwa ngokuthi ine-calories angu-200 ingaba ngama-kilojoule angama-240, futhi ingakapheli emihlahlandlela kahulumeni yokubhalisa. "
Yiqiniso, lokhu akusho ukuthi zonke izibalo zekhalori kufanele zinganakiwe. Ucwaningo olwanyatheliswa kuyi- Journal of the Academy of Nutrition and Dietetics lithole ukuthi ukudla okulungiselelwe ukuhweba kwakukhona ukuhlukahluka okushiwo ikhalori kodwa kubonakala sengathi ukuhlukahluka kwakungabalulekile. Kodwa futhi, okubaluleke kakhulu ebhodini nokuthi yini ebalulekile esikalini kukhona izinto ezimbili ezihlukile.
Isibonelo, i- Lean Cuisine Shrimp kanye ne-Angel Hair Pasta yabiza inani lama-kilojoule angu-250, kodwa abacwaningi bathole ukuthi empeleni kwakunezilori ezingu-319, umehluko wamaphesenti angu-28. Ngakolunye uhlangothi, i- South Beach Living Ehlanziwe eTurkey yayinenani eliphansi lekhalori kunalokho okushiwo, ama-calories angu-222 kanye no-212 amakholori alinganiselwe.
Ngakho, lokhu kusho ukuthi kufanele uthenge iNingizimu Beach ngaphandle kweLean Cuisine ? Cha. Kukhona ukuhlukahluka okuhle nokubi kuwo wonke ama-brand ahlolwe. Kodwa ngokuhamba kwesikhathi, ukuhluka okuncane kwekhalori okubalwa kungangeza kuze kube ngamakhilogremu esikalini, ngakho kufanele uthathe inani lekhalori elichazwe kunoma yikuphi ukudla okuphawulwe ngamanhlamvu okusasawoti.
Ingabe ikhalori yokudlela ihlaziya okulungile?
Uma udla kaningi, inani lekhalori elikhangisiwe lokudla okuthandayo lokudlela lingase libe nokukhathazeka okuningi uma uzama ukunciphisa isisindo. Izindaba eziningana zokusakaza nezokucwaninga ziqinisekisile ukuthi okubhaliwe kwimenyu akufani njalo nokuthi yiziphi amazwe epulazini lakho.
Ucwaningo olwanyatheliswa kuyi- Journal of the American Medical Association lwembula ukuthi eziningi zokudlela zingaphansi kwesilinganiso sekhalori sokudla kwakho. Ngokusho kocwaningo lwabo, "amaphesenti angu-19 okudla okuhlolwe ngabanye aqukethe okuqukethwe kwamandla okungenani ama-khalori angu-100 ngaphezu kokuqukethwe kwamandla, inani elingabangela u-5 kuya ku-7 kilograms wokuzuza isisindo ngonyaka uma kudliwa nsuku zonke." Ngeshwa ama-kilojoule okwenzekile kaningi ekudleni okwakubhalwe njenge-calorie ephansi noma yokudla-friendly.
Kufanele Ngiyeke Ukubala Ama-Calorie?
Ngakho-ke, uma ukukhangiswa kwekhalori kubalwa akunembile, kufanele ulahle idayari yokudla bese uyeka? Cha. Uma ukubalwa kwekhalori kukusiza ukuba unciphise inani eliphelele lokudla oyidlayo futhi ulahlekelwa isisindo ngempumelelo, ke ungasitsheli uhlelo lwakho. Kodwa uma ukubalwa kwekhalori kungakasebenzi, lokhu kungaba esinye sezizathu zokuthi kungani.
Uma ungazange ukwazi ukulahlekelwa isisindo, ungathembeli kwinani eliqondile lama-kilojoule oyidlayo. Kunalokho, cabanga ngokunciphisa izingxenye zakho. Izingxenye eziningi zokudlela zikhulu kakhulu. Futhi emakhaya ethu, kukhona ukudla okuncane kakhulu iningi lethu elidla kakhulu kulo mkhuba.
Funda ukuhlola isayizi ephakanyisiwe yokukhonza ekudleni kwakho bese udla ingxenye kuphela ephakanyisiwe. Kungenzeka ukuthi ulahlekelwe isisindo ngomqondo ozwakalayo kanye nomthamo onempilo we-savvy wabathengi.
Imithombo:
ULorien E. et al. "Ukunemba Kwamandla Aqinile Okuqukethwe Okuncishisiwe-Amandla, Ukudla Okulungiselelwe Ukuhweba." Journal of the Academy of Nutrition and Dietetics. 2010.
I-Urban L, et al. "Ukuchaneka kwamandla aqinisekisiwe Okuqukethwe kokudla kokudlela." Umagazini we-American Medical Association . 2011.
Catherine Lee, PhD. Ingxoxo. 2013.