Kukuphi na ukutya okuphephile kwidlolori, kunye nokutya okuphantsi kwekhalori kuhlale kuyimfuneko yokulahlekelwa isisindo?
Inani leKhalori leNkcazo yabasetyhini
Kukholelwa ukuba i-calories yansuku zonke yabasetyhini iyancipha malunga no-2000-2500. Oku akunjalo ngaso sonke isikhathi. Izinga lezinga lemihla ngemihla lihluke kakhulu, kwaye inani leekhalori ezifunekayo kumntu emini kufuneka lihlale libalwe ngabanye. Oku kuncedwa yi-formula ye-Muffin-Georgi, obalo balo lubonakala kanje:
- Abafazi: GS = 9.99 x ubukhulu (kg) + 6.25 x ubude (cm) - 4.92 x yobudala - 161.
Apha, i-GS yinto ebizwa ngokuba yintsebenziswano esisiseko. Ibonisa ukuba zininzi iikhalori eziyimfuneko kumzimba womntu onikezelweyo ukugcina umsebenzi wabo obalulekileyo kwiimeko zoxolo olupheleleyo.
Ukufumana ukuba yeyiphi imilinganiselo yekhalori eya kufuneka kumntu wonk 'usuku, inombolo ye-basic metabolism (OO) ifanele isandiswe ngumlingani owenzela umsebenzi wakhe wokuzibandakanya - owona maxabiso alandelayo:
- I-1.2 yokuphila engasebenzi (imidlalo: akukho);
- I-1,375 - umsebenzi ophantsi (ezemidlalo: ngeveki - angabi ngaphezu kwezihlandlo ezintathu);
- Umsebenzi wesi-1,55 (umgangatho wezemidlalo: iveki - ukuya kumahlanu);
- I-1,725 - ephezulu ngokwaneleyo imisebenzi (imidlalo: imihla ngemihla);
- 1.9 - umsebenzi ophakamileyo kakhulu (abadlali bezemidlalo kunye nabantu abanomsebenzi ophezulu wokwenza umsebenzi).
Inombolo efunyenwe ngenxa yokuphindaphinda ichaza ukuba yeyiphi imilinganiselo yekhalori ngosuku oluyimfuneko ukuze umntu angabi ngcono, kwaye ubunzima bakhe bubunzima.
Abo bakwenza umgudu wokunciphisa umzimba bajika kwi-calorie ephantsi, kufuneka sihlale sikhumbula oku kulandelayo. Ukhuseleko lokulahleka kwempilo kukuvumela ukunciphisa umxholo wekhalori wukutya kwakho ngo-20% kuphela. Ungazibala njani? Kubalulekile ukwandisa izinga lansuku zonke leekhalori ezicetyiswayo kulo mntu ngomlinganiselo we-0.8.
Nangona kunjalo, nangayiphi na imeko, umzimba wakho kufuneka ufumane usuku olungenani kwi-1200 khalori. Ngako-ke, ungadluliswanga yizilwanyana eziphantsi kweekhalori kwaye ungesabi ukutya okuphezulu kweekhalori.
Ngaba ukutya okuphezulu-khalori kukuphazamisa ukulahlekelwa kwesisindo?
Ukutya okuphantsi kweekhalori kunye nokutya okuphantsi kweekhalori akufani. Umntu ofuna ukulahlekelwa isisindo ngaphandle kokulimaza emzimbeni wakhe, kufuneka ukuba afake kwi-calori ephantsi yokutya ukutya okuphezulu-khalori okuqukethe amafutha kunye nama-carbohydrates. Yiba neyona nto encinci. Nazi ezinye zeemveliso:
- Amantongomane, imbewu, i-pistachio ioli, i-tahini. Imithombo yemvelo yamaprotheni equlethe amafutha athile angatshatkiweyo kwaye ngoko luncedo kakhulu entliziyweni.
- Muesli. Uncedo (ngokukodwa ukuba ayinalo iswekile), kodwa inzima kunezinye izityalo. Enye indebe ye-muesli iqulethe i-calories ezingama-280. Yidla i-muesli kwisixa esincinci kakhulu, kufana nokuhambela ubisi.
- Umzobo. Bobabini i-chestnut kunye nelayisi omhlophe ziqulethe iikhalori ezingaphezulu kwe-pasta okanye enye imithombo yesitashi.
- Ioli yeoli. Enye yezona zinto zisebenzisekayo kakhulu iNdalo esinike yona. Nangona kunjalo, ioli iyimithombo yamanqatha, kunye negram nganye yeoli iqukethe i-9 kcal. Oku kuthetha ukuba i-tablespoon e-oli yeoli yomnquma iqukethe i-kcal 150. Ngoko sebenzisa ngokumodareyitha.
Ukutya kwekhalori ephantsi
Umzekelo omhle wekhalenda ephantsi kunye neyokudla kwasekuseni ingaba yipharaji. Banika umzimba obizwa ngokuba yi-carbohydrate ephucayo, ehlala ixesha elide agcina izinga eliphezulu kulo. Iyona calori ephantsi kakhulu i-porridges ibilisiwe emanzini. Ngokumalunga nesidlo se-calori esezantsi: ama-saladi kwimifuno ebilisiwe okanye emitsha, egcotshwe ngebhotela kuphela, ahlale, mhlawumbi, isisombululo esona sisisombululo.
Iziphuzo eziphantsi kweekhalori
Kuye sifaka ikhofi kunye nehayi ngaphandle kweshukela, esinikwe yona (ngekende) 0 kcal:
- itiye eluhlaza;
- itiye emnyama;
- Ikhofi ye-Nescafe;
- ikhofi ye espresso.
Siphinde sabiza i-calori ephezulu, engathandekiyo kwisidlo sethu ngokuqhelekileyo kufuneka sisetyenziswe:
- i-cocoa (ii-2 teaspoon zecocoa kunye noshukela ngekomityi) -187 kcal;
- isiphurethi (2 iisipuni ze tshokoleji kunye noshukela ngekombe) - 197 kcal.
Ziqukethe ii-carbohydrate ezikhawulezayo, ezifakwe njengezityalo ezinamafutha kunye namadumbu.