Okwangoku, iingcali ziyavumelana malunga nokuba kukutya okusekelwe kwikhalori yokubala okuya kuba yinto echanekileyo kunye ehambelanayo, kwaye ke isebenzayo kwixesha elide. Iingcali ezininzi, umzekelo u-Elena Malysheva, sebenzisa ukutya kunye nekhalori ukubala kwisistim sabo sokulahlekelwa kwesisindo.
Ukutya ngeekhalori: iyonke
Iikhalori ziiyunithi ezibonisa ukuba uninzi kangakanani amandla okanye esinye ukutya esisinikezayo. Ukuba umzimba ufumana iikhalori ezingaphezulu kunokuba zifuna, amandla agcina amandla, ayiguqula ibe ngamaseli athile kwaye afumane kwindawo ethile kwinqeni okanye kwenye indawo yengxaki. Ukuba iikhalori zingaphantsi, ziphuhla izikhuselo zeoli kunye nezicatshulwa zamandla kubo. Yingakho zonke izidlo ezinomlinganiselo wekhalori zihlala zisebenza ngendlela eyi-100%, ukuba, ngokuqinisekileyo, zisetyenziswe ngokuchanekileyo.
Izidlo ezihlukeneyo zeekhalori kwisicwangciso semenyu zingahluka kakhulu, ngenxa yokuba indlela enjalo yokutya ivumela ukuba uhlanganise nantoni na oyifunayo - nje ukuba ungadluli umxholo wemihla ngemihla ye-caloric, kwaye mhlawumbi - umlinganiselo weeprotheni, amafutha kunye ne-carbohydrate.
Ukutya "iikhalori zokubala" - ufuna kangakanani?
Into yokuqala kunye neyona nto ibalulekileyo kukuqinisekisa ukuba ungakanani amandla ochithayo ukuzinquma ukuba uninzi kangakanani iikhalori ongadla.
Indlela elula yokuyiqonda oku kukufumana umhlalutyi weempawu zemizimba kunye neekhalori kwi-intanethi. Zonke zikummandla woluntu. Udinga ukungena ngesini, ukuphakama, uhlobo lomsebenzi obalulekileyo kunye nesisindo esifanelekileyo - kunye nenkqubo ngokwayo iya kubala ubuninzi beekhalori ngosuku ofuna ukuyidla. Inombolo ephumayo ngumda ophezulu. Thatha iikhalori ezingama-200-300 ukusuka kuyo uze wazi ukuba zingaphi iiyunithi ofuna ukuzisebenzisa ukuze ulahlekelwe isisindo ngokukhawuleza ngokukhawuleza.
Ngokuqhelekileyo amantombazana afuna ukulinganisela ama-kg engama-50 ngosuku kufuneka adle ngaphezu kwe-1200 khalori, kunye nalabo abafuna ukulinganisela iikhilogram ezingama-60-malunga ne-1400-1500 iekhalori.
Ukutya kweeCalories: i-Essence
Ngokufanelekileyo, ukutya okunjalo kuthatha ukuba uya kuba nedayari yekhompyutha, apho uza kubhala phantsi okutya kunye nokuyeka xa umlinganiselo wakho wekhalori wansuku zonke uphelile, okanye uceba phambili kwidayari yesicwangciso sokutya esilandelayo kwaye ulandele.
Kutheni kulungele ukusebenzisa idayari yekhompyutha? Iziza ezininzi zinikeza inkonzo yamahhala apho ungangena khona iimveliso kunye negrama, kwaye inkqubo leyo iguqulela kwiikhalori kwaye inika ubungakanani beeprotheni, amafutha kunye ne-carbohydrates. Ukongezelela, unokwenza ukubala nje izitya ezimbalwa okanye ukutya kweentsuku ezimbalwa eziqhelekileyo kwaye ngoko unqande imfuno yokurekhoda yonke into yokutya.
Ukutya ngeenombolo zeekhalori: yintoni oyidlayo?
Ukutya kweekhalori kusemhlabeni jikelele, kodwa iingcali zisaphikisana malunga nokuba yeyiphi imenyu yayo. Ukuba awunayo nayiphi na ingqinano ekhethekileyo, mhlawumbi uya kulungeleka ngokutya ngokusekelwe kwimigaqo yesondlo esifanelekileyo. Sinikeza imenyu ebonisa indlela yokusetyenziswa kwekhalori ye-1000 - 1200 iikhalori, efanelekileyo ekulahlekeni kwesisindo esiphuthumayo (0.8 - 1.5 kg ngeveki):
- isidlo sasekuseni : amaqanda kwiqanda elinye, isantikiki kunye noshizi, itiye ngaphandle kweshukela (enye inketho yokutya kwasekuseni - iplate ye-porridge neyeyi ngaphandle kweshukela);
- lwesibini isidlo sasekuseni : iziqhamo 1-2 ozikhethayo;
- isidlo sasemini : isabelo saso nasiphi na isobho kunye nesinye slice ye rye, bran okanye
isonka esipheleleyo; - Ngomso emva kokuhlwa : igrati ye yogurt okanye i-yogurt yemvelo;
- Ukutya isidlo : inyama yenkukhu / inyama yenkomo / intlanzi + isitya sokutya (iklabishi okanye ingxube yemifuno iyona nto ibhetele, kodwa ngokunye, i-macaroni ukusuka kwengqolowa yexesha elifanelekileyo ifanelekile);
- ngaphambi kokulala : kuphela ukuba kukho ukuvalelwa kwindlala, inkomishi yetiyi nobisi ivumelekile.
Kubalulekile ukunamathela kwimithetho yokuqala: musa ukweqa ibhulakufini, ungaphuzi emva kokutya iyure, udle ungadlulanga iiyure ezingama-2-3 ngaphambi kokulala. Kule meko, ubukhulu bezabelo kufuneka zibe ziincinci: umzekelo, isidlo sonke sidla i-platedi yesaladi. Ukutya kwekhalori akudingi iipespeli ezikhethekileyo, unokutya nantoni na, ukuba bekukuphela kwemida yakho.