Ungasebenzisa ukuhamba njengengxenye yesisindo sokulahlekelwa kwesisindo , kodwa kuzodingeka ulinganisele ukuzivocavoca nokudla okungakanani. Amakholori ebhasini le-candy afana nalabo ongashisa ngokuhamba ngamamayela amathathu kuya kwamamahlanu. I-Big Mac izothatha okungenani amahora amabili ukushisa. Uma usuwele emikhakheni yokudla lapho uthatha ama-khalori angaphezulu ngosuku ongayisebenzisa, ngeke ulahlekelwe isisindo naphezu kokusebenzisa imizuzu engama-30 ukuya kwangu-60 ngosuku.
Ukuze ulahlekelwe isisindo kancane, kudingeka udle amakholori ambalwa ngosuku kunokuba ushise. Inombolo iyahluka kusuka komuntu kuya komuntu. Funda eyakho nge-calculator yokulahlekelwa kwesisindo:
Udla Kangakanani Ngempela?
Abantu abaningi abazi ukuthi bangadla kangakanani ngosuku. Ngeviki elilodwa, gcina konke okudlayo nokuphuza kudayari yokudla noma ephepheni noma ngokusebenzisa uhlelo lokusebenza olufana ne-MyFitnessPal noma i-Trait Food Tracker. Uzokwazi ngokwengeziwe ukuthi ama-khalori afaka kanjani usuku. Ungase ungaboni ukuthi uphuza amakholori ku-latte yakho noma ukuthi uzothatha amaki amangaki ukushisa isikhwama sezinhlamvu zamagilebhisi.
Ukulinganisela ukudla kwakho uphuze ukhalori olumayelana nama-kilojoule kokubili kokuzivocavoca futhi njengengxenye yesilinganiso sakho se-basal. Uma ugqoka i-tracker yokuzivocavoca, ikhalori yakho yansuku zonke ishisa ingafaniswa kalula nama-calories akho adliwe. Uzobona ukuthi kungakanani okudingayo ukuze ushintshe indlela odla ngayo.
Uzodinga ukulahleka kwekhalori yamakhilomitha angu-500 ngosuku ukuze ubone ukulahlekelwa kwesisindo sekhadi elilodwa ngesonto. Ukuzivocavoca kungaba yingxenye yalokhu, kodwa uzodinga ukukhumbula lokho okudlayo.
Yenza Izinguquko Kanjani nokuthi Udla Kangakanani
Izinguquko ezincane zansuku zonke zingakusiza ukulawula ukungenisa kwakho kwekhalori. Zama lawa macebiso:
- Yidla ukudla okuthakazelisayo kodwa ngezingxenye ezincane.
- Shintsha ukudla okufakiwe okufakwe ngemifino nezithelo.
- Yidla ama-5 kuya kwezingu-10 zezithelo nemifino ngosuku.
- Izingxenye zokudlela ziphindwe kabili noma ezine inani okufanele udle ngesikhathi sokudla okulodwa. Yidla kancane kancane, futhi uthathe isigamu sokudla epulatifheni uma wenza.
- Yenza izinguquko ongahlala nayo yonke impilo yakho.
- Zama ukudla okusha kanye zokupheka ezintsha.
Ukukhetha ukudla okunempilo
Ngaphandle kokulahlekelwa kwesisindo, udinga ukufaka umzimba wakho umzimba ngokudla okunomsoco . Uma udla amakholori ambalwa, ufuna ukuba abe nokudla okuzohlinzekela okubalulekile impilo enhle nokusebenza. Ungase ufune isakhiwo esengeziwe sokudla kwakho kunalezo zincomo.
Lezi zixazululo zeqembu lokudla eziphakanyisiwe zamazinga ahlukene wekhalori yokudla ukuqinisekisa ukuthi uthola izinhlobo ezihlukahlukene zomsoco umzimba wakho ezidinga, kufaka phakathi amaprotheni, i-fiber, amavithamini namaminerali. Hlukanisa lezi zindleko eziphelele zeqembu ngalinye lokudla phakathi kokudla nokudla okudliwayo usuku lonke. Izigaba ezibalulwe zikhona ngosuku.
Ukudla kwekhalenda yezinsuku ezingu-1200
- 3 ama-ounces okudla okunamandla / amaprotheni
- Ama-ounces angu-4 wezinhlamvu ngehafu yazo zonke izithelo
- 1 indebe yezithelo (ikakhulu izithelo)
- 1 1/2 izinkomishi zemifino (noma kabili leso sinani semifino eluhlaza)
- Izinkomishi ezimbili 1/2 zobisi (amafutha aphansi atholakala)
Isidlo seKhalori Yansuku zonke 1400
- Ama-ounces angu-4 we inyama enomzimba / amaprotheni
- Ama-ounces ama-5 wezinhlamvu kanye nengxenye yazo zonke izithelo
- 1 1/2 izindebe zezithelo (ikakhulu izithelo)
- 1 1/2 izinkomishi zemifino (noma kabili leso sinani semifino eluhlaza)
- Izinkomishi ezimbili ze-2/2 zobisi
I-Daily 1600 I-Calorie Die
- Ama-ounces ama-5 weenyama enomzimba / amaprotheni
- Ama-ounces ama-5 wezinhlamvu, nengxenye yazo zonke izithelo
- 1 1/2 izindebe zezithelo (ikakhulu izithelo)
- 2 izinkomishi zemifino (noma kabili leso sinani semifino eluhlaza)
- Izinkomishi ezintathu zobisi (amafutha aphansi atholakala)
Izinkonzo kanye nezilinganiso zeqembu ngalinye lokudla
Kwezinye izimo, ama-ounces nezinkomishi azihumushi kalula ukuthi zingakanani ukudla.
Nazi ezinye izilinganiso ezizokuqondisa:
- Amaprotheni : Isilinganiso se-ounce sisebenza ngokudla okunamandla, izinkukhu kanye nezinhlanzi zasolwandle. Izilinganiso zemifino ka-1 ounce yiqanda elilodwa, 1 isipuni se-nut butter, 1/4 indebe yamabhontshisi okuphekwe noma amanye ama-legumes, noma i-1/2 ounce yamantongomane noma imbewu.
- Izinhlamvu : I-ounce eyodwa isebenza ngokudla okulungele ukudla kodwa ilingana nesinkwa esisodwa sezinkwa noma ikhekhe elilodwa eliphekiwe, i-pasta noma i-cereal.
- Izithelo : I-cup measurement isebenza izithelo eziluhlaza noma eziphekiwe kanye nejusi yesithelo esingu-100%. Kodwa ngenxa yezithelo ezomile, okulingana yi-1/2 indebe.
- Imifino : Isilinganiso sendebe sisebenzela imifino eluhlaza noma ephekwe kanye nejusi yemifino eyi-100%. Kodwa uthola ibhonasi yemifino isaladi enamagatsha njengoba ungaba nezinkomishi ezingu-2 zalezo zonke izinkomishi ezingu-1 zeminye imifino.
- Ubisi : I-cup measurement isebenza ngobisi, ubisi lwe-soy, ne-yogurt. Okulingana nesikhizi kunama-1/2 ama-ounces ashizi noma ama-ounces amabili we ushizi owenziwe.
Nini Ukudla
Umuntu ngamunye kungenzeka abe nephethini yokudla elibahle kakhulu kubo. Kodwa uma unciphisa inani lamakholori odlayo ungase uthande ukuthola iphethini ehlukile ukusiza ukuvimbela ukuhlupheka, ikakhulukazi phakathi nesonto lokuqala noma amabili. Abantu abaningi bathola ukuthi ukudla ukudla okuncane okuncane kanye nokudla okuncane okuncane okusebenza kahle kakhulu.
Kuwukuhlakanipha ukuba nesidla encane ngaphambi kokuzivocavoca ukuze ube nophethiloli okwanele ukufaka umzamo omuhle. Kuhle futhi ukuthi isikhathi sakho sokudla sidle ngokushesha ngemva kokuzivocavoca isikhathi eside ukuze ugcwalise imisipha yakho ukuze bakwazi ukulungisa nokukhula.
Uma unesifo sikashukela, qiniseka ukuthi uxoxisana nokudla isikhathi, ukuzivocavoca, nokubunjwa kokudla nodokotela wakho noma u-dietitian.
Izwi elivela
Ukudla isisindo kungaba ukushintsha okukhulu. Uma ungenza izinguquko ezithuthukisa umsoco wakho ngenani eliphansi lama-calories uzokwenza umzimba wakho ube ngcono ngezindlela eziningi kunokuthi ulahlekelwe isisindo. Ukuzivocavoca kuyigugu ukugcina umzimba wakho uphilile futhi usebenza kanye nokunciphisa izingozi zakho zempilo ngenkathi ulahlekelwa isisindo. Yenza okungenani imizuzu eyi-150 yokuzivocavoca umzimba okulinganiselwe njengokuhamba ngokushesha ngesonto ngalinye.
> Imithombo:
> Izinkombandlela Zokudla 2015-2020. Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo.
> Ukulahlekelwa isisindo. I-American Heart Association.
> I-MyPlate Daily Checklist. UMnyango Wezolimo we-United States.