Ubuninzi bekhalori, eyaziwayo njengeekhalori nganye ngepiliti, yimalini yamanzi, okt i-calories, enikwa umlinganiselo weyunithi yokutya. Xa kuthelekiswa, ukutya kweekhalori-ezininzi, njengamafutha kunye noshukela ococekileyo, kunika ezininzi iikhalori kwisixa esincinci sokutya. Ukutya kunye ne-calorie ephantsi-izithelo, imifuno - unikezela iikhalori ezimbalwa kunye nesondlo esikhulu kwisantya esikhulu sokutya.
Nantsi indlela yokufumana umxube obalaseleyo kokubini ukuhlala uphilile, ukunciphisa ubunzima kunye nokuncedisa ukulinganisela ukutya kwakho kwekharori.
Ukunyaniseka kweCalorie Ukunyaniseka kokutya
Abaninzi bacinga ukutya okuncinci kwekhalori njengokutya okunokuluma. NgeZibhalo. Xa kuziwa kwi-caloric intake nge-bite, ukutya okuphantsi kweekhalori kukuvumela ukuba uzidle ixesha elide kwaye ujabulele ukubethelwa xa kuthelekiswa nokutya okunamandla okwi-calorie. Ngokomzekelo, utamatisi omtsha unama-calorie angama-90 kuphela ngeyure, ngelixa iigels ziba ne-1,200 khalori nganye. Ukuba uhlala phantsi uze udle ipilati yeetamatato, unokuba nokuphindaphinda amaxesha angama-13 ukutya utamatisi kunokuba ungadla iigels.
Ngoko, kunye nokutya okunamandla okwi-calorie ezininzi, uluma ngakumbi ngekhalori yakho. Njengoko kuchazwe ngasentla iziqhamo kunye nemifuno zenza iindawo ezininzi zokutya ezinomdanisi ophantsi, eziqukethe amanzi kunye ne-fiber ngaphezu kwama-calories aphezulu. Kukho iintlobo ezintlanu zokutya ezinobuncinane beekhalori. Ngokwe-calorie yexori, zibandakanya (ukususela kuncinci ukuya kwizinto ezininzi): imifuno, izithelo ezitsha, iifatates kunye neesantya, izityalo ezibandakanya ii-peas kunye neembotyi kunye nokutya okungekho okunxilisayo kwerisi .
I-High-Calorie Ukunyaniseka kokutya
Njengoko uhambisa ishati yexilori, uzakufumana ukutya kwezilwanyana kunye nezidlo, i-muffins nesonka, kunye nezinto eziphezulu zizinto zokutya ezifana ne-tshokoleta, i-donuts, ne-bhotela ezinokubandezeleka kweekhalori, kodwa kukho ukutya okunempilo okuphezulu -i-calorie densityities, ezifana ne-avocado, ioli yeoli kunye namanye amafutha enempilo.
Nangona usenokucinga ukuba ugweme zonke izinto eziphezulu eziphezulu zeekhalori ezifanelekileyo, inyaniso kufuneka udibanise ezinye zezi zinto zokutya okunomsoco kunye nokuxhamla. Nangona ukutya okuphantsi kweekhalori eziphantsi kweekhalori kunamavithamini amaninzi kunye neemaminerali , ukutya okwenyama kunye ne-high-calorie enoxinzelelo inomsoco-omega-3 kunye namafutha angatshatkiweyo , kwakunye neeprotheni kunye ne-antioxidants.
Ukuzama ukulinganisela usebenzisa i-Calorie Density
Ngelixa kunokuba kube lula ukwenza isicwangciso sokutya kuphela ukutya okunesidalli ephantsi, ngokwenene, kufuneka uqwalasele ukutya kokutya okuphantsi kunye nokuphakamileyo kwekhalori ukuba uza kwenza ukutya kwakho kulungelelanise. Ngokudibanisa iindlela eziphilileyo zokutya ezinomlinganiselo ophezulu weekhalori, ngelixa uzalisa ukutya okunomdaka ophantsi, uza kwenza ngcono ukunyusa ukutya kwakho ixesha elide.
"Ukuhlala Upheleleyo" Ingxaki kunye neChalori Ukunyaniseka
Ukugxilwa kokutshisa iikhalori ezingaphezulu kunokuba uyidla yindlela elula abantu abaninzi bathetha ngokulahlekelwa kwesisindo, nangona kunjalo, uphando lubonise ukuba ukutya okusekelwe kwi-calorie ephantsi kwe-calorie ukutya kubonakala kunempilweni kwaye isebenzayo ukulawula ubunzima kunokuba iikhalori ezilula kwi-vs iikhalori eziphuma. Omnye umcimbi wokulahleka kwesisindo kunye ne-caloric intake ngumba wokufumana nokuhlala ugcwele.
Njengoko ndithethile ekuqaleni kokutya okunyanisekileyo kweekhalori kunikezela ngokugqithisa ngekhalori.
Ukuze ufumane kwaye uhlale ugcwele kufuneka uhlanganise ukutya okuxhasa imfuno yomzimba wakho ukuba uzive ugcwele. Ukutya okunomdaka ophantsi kweekhalori, kunye nenani elincinci lokutya kwe-calorie ye-high-calories, yenza umsebenzi omhle ekudaleni ukuvakalelwa ngokupheleleyo.