Noma yiliphi owesifazane okhuluphele kakhulu kufanele athathe isinyathelo esifanele ukulungisa isibalo sakhe. Uma kwenzeka "ama-kilogram" engeziwe, okokuqala kubalulekile ukuyeka ukukhula okuqhubekayo kwezicubu ze-adipose. Lokhu kungenziwa ngokunciphisa ukusetshenziswa kwemikhiqizo yokudla enekhono eliphakeme lamandla, njll. iqukethe inani elikhulu lama-carbohydrate nama-digestible kalula. Kubantu abaningi, lezi zinyathelo sezivele zanele ukukhipha izicubu ezingaphezu kwe-adipose isikhathi esithile futhi ziphinde ziphinde zithole ukuvumelana nokuqina kwesibalo. Kodwa-ke, ngokuvamile ukuqaphela isidingo sokulungiswa kwesibalo sabo kufinyelela ocansini olufanele lapho inkinga yokutholakala kwesisindo esithe xaxa ikhula ibe yinkinga yokuthuthukiswa kwesimo somzimba esibizwa ngokuthi ukukhuluphala. Kulokhu, ngokufanisa, ukulwa nesisindo somzimba okweqile kuhamba njalo ngekhalori.
Ngakho-ke, ungabala kanjani inani lamakhalori esitsheni owapheka? Ukuze wenze lokhu, kufanele uqale kuqala ukuthola inani lamaprotheni, amafutha kanye nama-carbohydrate aqukethe zonke amagremu angu-100 omkhiqizo. Ngokuvamile le datha iboniswa ngaso sonke isikhathi emaphaketheni yemikhiqizo.
Bese ubala inani lenani lalezi zindawo zokudla ezazilungiselela isidlo sakho. Isibonelo, uthathe amagremu angu-200 we-buckwheat yokupheka ibhuloho le-buckwheat. Kuwo wonke amagremu angu-100 alo mkhiqizo uqukethe amagremu angu-12 amaprotheni, ama-gramu angu-3 amafutha nama-gramu angu-68 we-carbohydrate. Ngakho-ke, amagremu angu-200 we-buckwheat aqukethe amagremu angu-24 amaprotheni, ama-gramu ayisithupha amafutha kanye no-136 amagremu we-carbohydrate.
Khona-ke kufanele ubale okuqukethwe kwekhalori yenani elilungiselelwe ngokusezingeni lamandla lazo zonke izingxenye ezifakwe ohlwini, uma igramu eyodwa yama-protini noma ama-carbohydrate ngesikhathi sokuhlunga emzimbeni inika cishe inani elifanayo lamandla - cishe ama-kilocalories angu-4, nelinye igremu lamafutha angu-9 kilocalories. Ngokomzekelo wethu, okuqukethwe kwekhalori yesidlo kuzoba kanje: 24 amagremu amaprotheni × 4 kilocalories + 6 amagremu amafutha × 9 kilocalories + 68 amagremu ama-carbohydrate × 4 kilocalories = 422 kilocalories.
Njengoba ubona, ukubala amakholori esitokisini okulungiselelwe akuyona neze umsebenzi onzima, isixazululo esingaba khona ngisho nabafundi besikole samabanga aphansi. Kodwa-ke, uma ubala ikhalori lokuqukethwe kwezitsha, kungase kuphakame imibuzo ethile efuna ukucaciswa. Imiphi leyo mibuzo?
Okokuqala, awukwazi njalo ukuthola imininingwane eningiliziwe mayelana nokuqukethwe kwazo zonke izingxenye eziyisisekelo zokudla (amaprotheni, amafutha kanye nama-carbohydrates) emikhiqizo ethengiwe. Isibonelo, uma uthenga isinkwa noma isinkwa esimnyama (uma kuthengiswa ngaphandle kokupakishwa okukhethekile), ngeke uthole ulwazi oludingayo ngale mikhiqizo, futhi cishe ngeke kube usizo ukuxhumana nomthengisi usizo. Yebo, bese ushayele isikhathi ngasinye ebhokisatriji ebhakabhakeni, ngemininingwane mayelana neprotheni noma okuqukethwe kwe-carbohydrate esinkwa, mhlawumbe ngeke ufune ... Ngaleso simo, sebenzisa ithebula lekhalori yezinto zokudla ezitholakala ezincwadini eziningi mayelana nokudla okunomsoco nokunempilo. Kulesi simo, kufanele uthathe amagugu ngezinsimbi eziyinhloko zamandla, ugxile kwimininingwane ye-tabular. Kodwa ungakhathazeki kakhulu ngokuchaneka kwezibalo - nakuba ukungafani phakathi kokuqukethwe okwenziwe okunomsoco futhi okhethiwe kungenakugwemeka, kodwa nokho iphutha lapha ngeke likwazi kakhulu ukuphazamisa idatha yakho ngokuqukethwe kwekhalori yesidlo.
Okwesibili, abaningi badukiswa ngolwazi mayelana nokuba khona kwamakhamutrients namavithamini ekudleni. Kukhona umbuzo ozwakalayo: kungani sibalwa okuqukethwe kwekhalori kwesidlo, sicabangela kuphela okuqukethwe kwamaprotheni, amafutha kanye nama-carbohydrates, kodwa ungakhokhi okuqukethwe, isibonelo, i-magnesium, insimbi noma i-ascorbic acid? Iqiniso liwukuthi kokubili ama-microelements namavithamini asetshenziswa emzimbeni hhayi ukuhlukanisa ukukhulula amandla, kodwa ukuba afakwe ema-molecule amaningi (isibonelo, ama-enzyme) nokuqinisekisa umsebenzi wabo wezinto eziphilayo, kanye nokulawulwa komthetho noma ukuhlanganyela ngokuhlanganyela kwezinye izinqubo (kuhlanganise nokugaya). Ngakho-ke, ulwazi olumayelana nama-microelements namavithamini aboniswe emaphaketheni wokudla yilwazi olubalulekile, olubonisa inzuzo eyengeziwe yalowo mkhiqizo, kodwa ahlobene nenqubo yokubala amakholori kuzidlo eziphekwe.
Uma umtapo wakho welabhulali ungenayo ibhuku elinamathebula okuqukethwe kwekhalori, lokhu akuyona imbangela yokukhungatheka. Njengamanje, kunezingosi ezikhethekile kwi-intanethi enikeza amakholori ezitsheni ozipheka kukho.
Kodwa-ke, kungakhathaliseki ukuthi uzama kanjani ngokucophelela ukubala ama-calories ezitsheni oziphekayo, kufanele ukhumbule ukuthi ukwazi okuqukethwe kwekhalori kokudla kuphela kuyimfuneko yokuqeda isisindo esiningi. Into esemqoka okufanele uyenze ukuwusebenzisa kahle lolu lwazi uma uhlela ukudla kwakho. Phela, ngokwabo izibalo zezibalo zezinhlamvu zamakholori angeke zikuphoqe ukuba unqabe ukuthatha inkukhu eyintandokazi yenkukhu ethosiwe noma ipayi elimnandi eligcwele i-cherry jam yokudla ...