Uma ngabe udieter, cishe ufunde konke ngokubaluleka kwama-khalori ngokumelene nekhalori. Kodwa yikuphi ukulingana kwekhalori yendabuko? Qinisekisa ukuthi uyaqonda uhlelo olubalulekile uma unzima kakhulu ngokulahlekelwa isisindo.
Ama-calories ngokumelene namaColories Out
I-calorie equation ilula. Uma ungenisa amakholori amaningi kunalokho okudingayo nsuku zonke, amakholori angaphezu kwalokho abe yisisindo esengeziwe.
Futhi uma uthatha amakholori ambalwa kunalokho okudingayo, ulahlekelwa isisindo.
Cabanga ngokudla njengamafutha futhi umzimba wakho njengemoto. Ukudla amandla amandla ethu adinga ukuthutha. Ukudla ngokweqile kufana nokuphefumula. Noma yikuphi uphethiloli owedlula ongayisebenzisi luphenduka amafutha futhi inzuzo yesisindo iqala.
Inqubo yokulahlekelwa isisindo imane nje iqonde. Uma udla uphethiloli ongaphansi noma ukudla okuncane kunalokho okudingayo, umzimba wakho uvutha amafutha noma ugesi ogciniwe futhi ulahlekelwa isisindo.
Yikholelwa noma cha, amakholori e-calories aphuma ngokulinganisa isisekelo sohlelo lokulahlekelwa kwesisindo. Kungakhathaliseki ukuthi ulandela ukudla okunamafutha aphansi noma ukudla okuphansi kwe-carbohydrate / high amaprotheni noma ngisho noma uvivinya umzimba . Wonke amapulani anesisekelo esifanayo: udinga ukunciphisa ukudla kwakho kwekhalori ukuze unciphise .
5 Izindlela Zokusika Amakholori
Uma uqonda ama-khalori ngokumelene namakholori avela ku-equation, ukulahlekelwa isisindo kuba lula. Kodwa lokho akusho ukuthi ukulahlekelwa isisindo kulula . Ukuze usike ama-khalori kusuka ekudleni kwakho kwansuku zonke, udinga ukwenza izinguquko ekudleni kwakho kanye nendlela yakho yokuphila.
Futhi ukushintsha akulula neze.
Kodwa uma uqala ngezinguquko ezincane ekudleni kwakho nasezingeni lakho lomsebenzi wansuku zonke, izinguquko ngokuvamile zibekezelela. Ngakho yiphi indawo engcono kakhulu yokuqala? Nazi izinyathelo ezimbalwa ongazithatha ukwandisa inani lamakhilomitha oshisa futhi unciphise inani lamakholori owadlayo.
- Yandisa izinyathelo zakho zansuku zonke. Hamba okuningi ngosuku ngalunye. Awudingi ngisho nokusebenza ukuze ukwandise isibalo sakho sezinyathelo. Vele wenze izinguquko ezincane kumkhuba wakho. Isibonelo, phakamisa kude nehhovisi lakho noma indawo yokusebenzela ukuze udinge izinyathelo ezingaphezulu ukuze ufike emnyango wangaphambili. Thatha izitebhisi esikhundleni se-elevator uye endlini yakho. Thatha inja ukuhamba emva kokudla.
- Nciphisa ubukhulu besigaba. Ngesikhathi sokudla, bheka ipuleti yakho bese unquma ukuthi udinga ngempela yini konke ukudla oye wakhonza ngakho. Ezimweni eziningi, ungakwazi ukusika amasayizi akho wesabelo ngesigamu. Lokhu kuyiqiniso ikakhulukazi ezindaweni zokudlela lapho ubukhulu bomkhawulo bubonakala bukhulu kakhulu.
- Shintsha iziphuzo eziphezulu zekhalori. Uma ungumAmerica ovamile, udla iziphuzo eziningana zekhalori nsuku zonke. Ama-sodas e-sugary, iziphuzo zejusi, neziphuzo zekhofi yizigebengu ezivamile. Uma ungase uphuze amanzi esikhundleni sakho , ungayinquma amakholori angu-100-400 noma ngaphezulu kusukela ekudleni kwakho kwansuku zonke.
- Yeqa ukudidliza nama-sauces. Unganciphisa ama-kilojoule esitokisini sakho ngesidlo sasemini ngokugwema imayonnaise noma amanye ama-fat ephezulu asakazekayo. Futhi uma ungakwazi ukugwema amasoso aluhlaza emastazini akho noma izinkukhu zezinkukhu uzosika amafutha namakholori ngaphezulu.
- Qala uhlelo olulula lokuzivocavoca. Uma ufuna ukushisa ama-khalori amaningi, akudingeki ukuba uye ejimini nsuku zonke noma usebenze kuze kube sekupheleni kokukhathala. Esikhundleni salokho, qala uhlelo olulula lokuzivocavoca ekhaya bese uzinikela esimisweni seminithi engama-20 enduduzo yekamelo lakho lokuphumula. Inani elincane lokuzivocavoca lingenza umehluko omkhulu endleleni umzimba wakho ubheka ngayo futhi uzizwa.
* Ehlelwe nguMalia Frey