Thuthukisa imiphumela yakho yokulahlekelwa kwesisindo ngokukhetha kokudla okuhlakaniphile
Uyazi kakade ukuthi ukuqeqeshwa okuhle kungashisa amakholori. Futhi ungase ukhulise isibalo sakho sezinyathelo phakathi nosuku ukushisa amakholori bese unciphisa. Kodwa bewazi ukuthi ungakhetha ukudla okuthile ukushisa amakholori?
Konke okwenzayo phakathi nosuku kubutha amakholori, kuhlanganise nokudla. Kodwa ukudla ukudla okunye kungashisa ama-khalori amaningi kunabanye. Futhi ukudla okunekhhalori okushisa kunika nezinye izinzuzo zokudla okunomsoco nesisindo.
Indlela Ukudla Okubhisa Amakholori
Uma udla ukudla, udla amakholori noma amandla. Kodwa udinga amandla okufeza inqubo yokudla. Ukuhlafuna, ukugaya nokugcina ukudla kudinga umzimba wakho ushise amakholori. Ososayensi bakubiza ngokuthi umphumela we-thermic wokudla noma we-TEF. I-TEF yakho iyinxenye eyinhloko yesamba sakho sezindleko zamandla nsukuzonke noma i-TDEE. Yilelo inani eliphelele lamakhilori owashisa usuku lonke .
Ngakho-ke ingabe ungashisa okungakanani kakhulu ngokudla okunekhalori okuvuthayo? Ngeshwa, akuningi. Amakholori owashisayo ekudleni nokugaya ukudla akhiqiza kuphela amaphesenti angu-5 -10 wezindleko zakho zekhalori nsuku zonke. Lokhu kusho ukuthi uma ushisa amakholori angu-2000 ngosuku, ushisa cishe ama-100-200 kulawo makhalori ngokudla ukudla, cishe ama-calories angama-30-75 ngesidlo ngasinye, kungakhathaliseki ukuthi ukhetha ukudla. Ungase ukwazi ukuthuthukisa inombolo kancane ngokukhetha okungcono kokudla.
I-Foods Best
Ngesikhathi ushisa ama-calorie ukugaya noma yikuphi ukudla, kunezinto zokudla ezitshisa ama-khalori amaningi kunezinye.
Uma udla ukudla okungaphezulu kwamaprotheni , ushisa amakholori amaningi kusuka ku-TEF kunanini lapho udla ukudla okuphezulu kuma-carbohydrate noma ngaphezulu kwamafutha. Kalula nje, umzimba wakho kufanele usebenze kanzima ukudiliza nokugcina amaprotheni kunokuthi udilize futhi ugcine ama-carbohydrate namafutha.
Ukudla namaprotheyini nakho kungasiza umzimba wakho ukushise ama-khalori amaningi ngokukusiza ukwakha nokugcina imisipha.
Uma ubamba iqhaza emisebenzini yokuqeqeshwa kwamandla, uzokwakha imisipha ngokuphumelelayo uma udla inani elifanele lamaprotheni . Uma umzimba wakho uthwala imisipha eminingi, ushisa amakholori amaningi usuku lonke .
Ngakho yikuphi ukudla okunamaprotheni okungcono kakhulu ekudleni kwakho? Ukudla okukodwa (cishe ama-ounces ama-3) kulawa maprotheni ahlanzekile anganikeza ukukhushulwa kokuklabhile nezinye izinzuzo zokudla okunomsoco:
- Inyama yenkukhu
- I-Tuna
- Ukunqunywa okunamandla kwenkomo
- igalikuni
- Uhlobo lwenhlanzi
- Inyama yengulube
Umzimba wakho kufanele usebenze kanzima ukuhlafuna nokugaya i-fiber. Eyaziwa nangokuthi "i-roughage," ukudla nge-fiber kunganciphisa ukuhlushwa kwemvelo futhi kukhuthaze impilo enhle yokugaya. Uma ukhetha isitsha esihlangene ukuze usebenze ngeprotheyini yakho, cabanga ukufaka ukudla okugcwele fiber . I-Radishes, isilimo esidliwayo esinamagatsha anamanzi, izinhliziyo zesundu kanye nobhontshisi omhlophe yizibonelo ezinhle. Futhi imifino ebabayo ingase isisize ukushisa ama-khalori amaningi, futhi. Ubufakazi obunye bubonisa ukuthi ukudla ukudla okubabayo kungaba (kancane) kukhulise ukushisa komzimba wakho ukuze ushise amakholori amaningi.
Uma uhlanganisa ukudla kwamaprotheni ngokudla okunezintambo ezicebile, usiza ukuvimbela ukufisa ukulamba amahora ngemva kokudla. Ngakho-ke lokhu kudla akukona kuphela ukushisa ama-calories kodwa futhi kukusiza ukuthi udle kancane bese udla amakholori ambalwa kulo lonke usuku.
Ukukhetha Ukudla Ukunciphisa Isisindo
Ukukhetha ukudla ukushisa ama-khalori kungenza umehluko omncane ohlelweni lwakho lokulahlekelwa isisindo, kodwa ngeke lwenze noma luphule ukudla kwakho.
Umphumela wokushisa wokudla yingxenye ebalulekile yezindleko zakho ze-caloric yakho yonke, kodwa ukuzama ukushintsha akuyona indlela ephumelela kakhulu yokunciphisa umzimba.
Kodwa-ke, uma i-TEF eyengeziwe yamaprotheni isebenza njengesikhumbuzo sokwakha ukudla okunempilo kumaprotheni aphilile , uhlelo lwakho lokulahlekelwa isisindo lungase luzuze ngokuhamba kwesikhathi. Khetha ukudla kokulahlekelwa kwesisindo nokudla ukudla okusiza ukugcina unamandla futhi unelisekile. Ukudla okunomsoco, okulawulwa ngekhalori kuzonikeza imiphumela engcono kakhulu.
Imithombo:
UBryant, uCedric, Ph.D., FACSM, Daniel J Green, uSabrena Merrill, MS "Umthelela we-Thermic of Food" UMkhandlu waseMelika onoMqulu Wokuqeqeshwa Kwezempilo, 2013 . 228-229