Indlela yokubala iikhalori zokutya
Umxholo
- Indlela yokubala iikhalori zokutya
- Itshathi yekhalori yokutya
- Ungazisebenzisa njani iikhalori ezingaphantsi ukunciphisa umzimba
- 1. Sebenzisa ikhawuntari yekhalori
- 2. Tshintshisa iilekese ngeziqhamo
- 3. Tshintshela iitapile ngeminye imifuno
- 4. Khetha ukutya okuphekiweyo
- 5. Yitya ifibre ngakumbi
- 6. Cwangcisa ukutya
- 7. Ukukhetha ezona khalori zintle
Ikhalori sisixa samandla ukubonelela kokutya emzimbeni ukuze yenze imisebenzi yayo ebalulekileyo.
Ukwazi inani elipheleleyo leekhalori ukutya kufuneka kufundwe ilebhile kwaye kuthathelwe ingqalelo inani leeproteni, ii-carbohydrate kunye namafutha, ukubala iikhalori zizonke ngolu hlobo lulandelayo:
- Nge-1g nganye yee-carbohydrate: yongeza iikhalori ezi-4;
- Kwiprothini nganye ye-1g: yongeza iikhalori ezi-4;
- Nge-1g nganye yamafutha: yongeza iikhalori ezili-9.
Kubalulekile ukuba ukhumbule ukuba ezinye izinto zokutya, ezinjengamanzi, iintsinga, iivithamini kunye neeminerali azinazo iikhalori kwaye, ke ngoko, aziboneleli ngamandla, nangona kunjalo, zibaluleke kakhulu kwezinye iinkqubo zebhayoloji.
Indlela yokubala iikhalori zokutya
Ukufumanisa ukuba zingaphi iikhalori ukutya, phinda inani le-carbohydrate ngo-4, iigrama zeprotheni ngo-4 kunye namafutha onke ngo-9.
Umzekelo: Zingaphi iikhalori ezinebha yetshokholethi ezi-100?
Ukwazi impendulo, kuya kufuneka uyazi inani leecarbohydrate, iiproteni kunye namafutha anayo itshokholethi, ujonge kwileyibhile yayo, emva koko wandise nje:
- 30.3 g ye-carbohydrate x 4 (i-carbohydrate nganye ineekhalori ezi-4) = 121, 2
- 12.9 g protein x 4 (protein nganye ineekhalori ezi-4) = 51.6
- 40.7 g amanqatha x 9 (inqatha nganye ineekhalori ezili-9) = 366.3
Ukongeza onke la maxabiso kunye, iziphumo ziikhalori ezingama-539.
Itshathi yekhalori yokutya
Itheyibhile elandelayo ibonisa inani leekhalori kwezinye izinto zokutya ezisetyenziswa kakhulu yonke imihla:
| Ukutya (100 g) | Iikhalori | Iicarbohydrate (g) | Iiprotheni (g) | Amafutha (g) |
| Isonka saseFransi | 300 | 58,6 | 8 | 3,1 |
| Isitshizi ricotta | 257 | 2,4 | 9,6 | 23,4 |
Isonka sesonka | 253 | 44,1 | 12 | 2,7 |
| Isonka esipheleleyo | 293 | 54 | 11 | 3,3 |
| isiselo se-orenji | 42 | 9,5 | 0,3 | 0,1 |
| Iqanda elosiweyo | 240 | 1,2 | 15,6 | 18,6 |
| Iqanda elibilisiweyo | 146 | 0,6 | 13,3 | 9,5 |
| Ibhatata ebisiweyo | 125 | 28,3 | 1 | 0 |
| Amaqhashu | 387 | 78 | 13 | 5 |
| irayisi emdaka | 124 | 25,8 | 2,6 | 1 |
| Iponyoponyo | 96 | 6 | 1,2 | 8,4 |
| Ibhanana | 104 | 21,8 | 1,6 | 0,4 |
| I-tapioca elula ngaphandle kokugcwalisa | 336 | 82 | 2 | 0 |
Iapile enamaxolo | 64 | 13,4 | 0,2 | 0,5 |
| I-yogurt yendalo | 42 | 5,2 | 4,6 | 0,2 |
Ukutya okuneekhalori ezincinci ziziqhamo kunye nemifuno, yiyo loo nto zisetyenziswa ikakhulu kukutya okunciphisa umzimba. Ukutya okunotyebileyo kumanqatha njengokutya okuthosiweyo, ukutya okwenziweyo okusetyenzisiweyo kokona kunekhalori kakhulu kwaye ke akufuneki kudliwe ngabo bafuna ukunciphisa umzimba.
Isimuncumuncu esilungiswe nge-1 yeoyile yendalo enamafutha asezantsi (i-150 g), ehamba neglasi yejusi yeorenji (200 mL) + i-apile eli-1 linama-calories ayi-211, eziziikhalori ezingaphantsi kunezo zeetshokholethi ezineeamangile, Umzekelo, umzekelo, onomyinge we-463 yeekhalori.
Fumanisa imithambo eyi-10 esebenzisa ezona khalori zininzi
Ungazisebenzisa njani iikhalori ezingaphantsi ukunciphisa umzimba
Eyona ndlela yokutya iikhalori ezimbalwa ukunciphisa umzimba kukwazi ukuba zingaphi iikhalori ukutya kwakho kwaye zingaphi iikhalori onokuthi uzithathe ngosuku. Emva kokwazi oku, umntu kufuneka akhethe ukutya okuncinci kweekhalori eziyiziqhamo, imifuno, imifuno kunye nemifuno.
1. Sebenzisa ikhawuntari yekhalori
Kukho iitafile ezibonisa inani leekhalori ezityiwa kukutya ngakunye, kodwa ukuze zisebenze ngakumbi, kukwakho nezicelo ezininzi ezinokufakwa kwi-smartphone ukunceda kulawulo lwemihla ngemihla.
2. Tshintshisa iilekese ngeziqhamo
Kuko nakuphi na ukutya okwehlisa ukutyeba ubunzima bokusebenzisa iilekese ezinje ngekhekhe, iibhisikidi, iicookies ezizalisiweyo kunye needyunitsi ezimnandi akuvumelekanga, kuba zityebile kwiswekile ezonyusa iswekile yegazi kwaye ukongeza ekutyebiseni ubunzima, zibangela indlala engakumbi.
Ke, okufanelekileyo endaweni yokutya into emnandi, yitya isiqhamo, ngokukhethekileyo, enamaxolo okanye ibagasse, kwaye utye njenge dessert
3. Tshintshela iitapile ngeminye imifuno
Kubalulekile ukutya imifuno, iimbotyi kunye neenkozo kwisidlo sasemini nakwisidlo sangokuhlwa, kodwa eyona nto ayikukukhetha iitapile, i-yam okanye ibhatata, ukuba ujonge ukunciphisa umzimba. Izinketho ezilungileyo zucchini, iimbotyi eziluhlaza kunye nokudityaniswa kwerayisi kunye neembotyi ngumthombo obalaseleyo weprotheni.
4. Khetha ukutya okuphekiweyo
Iqanda ngumthombo ogqwesileyo weprotheni, kodwa ukutya iqanda elibiweyo okanye iqanda eliqhekekileyo ayisiyiyo eyona ndlela ikhethekileyo kuba ineekhalori ezingaphezulu. Ke, okufanelekileyo kukutya iqanda elibilisiweyo okanye iqanda elibotshelelwe, elenziwe ngaphezulu kwerayisi, kuba ngaloo ndlela awuyidingi ioyile, uneekhalori ezingaphantsi.
5. Yitya ifibre ngakumbi
Iintsinga zibalasele ukunceda ukulwa indlala kwaye ke unokongeza icephe eli-1 lomhlaba weflakisi kwindalo yendalo kunye nesidlo ngasinye, kuba ngaloo ndlela uya kulamba kancinci emini, nangomonde ngakumbi ukukhetha okanye ukulungiselela ukutya okuncinci kweekhalori .
6. Cwangcisa ukutya
Ukwenza imenyu yeveki yonke yindlela elungileyo yokwazi ukuba uza kutya ntoni kwaye zingaphi iikhalori ukutya ngakunye. Indawo efanelekileyo ayizukubeka ngqo kwiikhalori omele ukuzitya ngemini, ukuze kubekho indawo yokwahluka okunye okanye okunye, ukuba kukho imfuneko.
7. Ukukhetha ezona khalori zintle
1 iglasi ye-zero coke mhlawumbi ineekhalori zero, ngelixa iglasi enye yejusi yendalo yeorenji ineekhalori ezimalunga ne-100, nangona kunjalo, ijusi yeorenji inevithamin C enceda ekugcineni impilo kwaye ke olona khetho lulungileyo yilejusi, nokuba ineekhalori ezingaphezulu, kuba ikwanazo neevithamini ezininzi kunye neeminerals ezingekhoyo kwisoda.
Ukuba ufuna into eneekhalori ezimbalwa, kodwa unencasa ethile, zama ukusela amanzi amenyezelayo kwaye ungeze amathontsi ambalwa emon.
Idumile Kwindawo
Abacavir, iDolutegravir, kunye neLamivudine
