Izinto eziphezulu kakhulu-ikhalori ezifaka umzimba wethu ngokudla zingamafutha. Uma ukugaya nge-enzyme yokugaya igramu eyodwa yamafutha emikhiqizo yokugcina (amanzi kanye ne-carbon dioxide), kukhishwa ama-kilocalories angu-9 kagesi. Kudla okuqukethe inani elikhulu lamafutha, faka yonke inyama enamafutha nenhlanzi, amafutha, ibhotela namafutha yemifino.
Okuqukethwe kwe-caloric ye-carbohydrate yingxenye yama-kilojoule avela kumafutha futhi cishe ama-4 kilocalories ngegramu ngayinye yalezi zinto. Inani elikhulu lama-carbohydrate litholakala ezinhlobonhlobo zesinkwa, i-pasta, okusanhlamvu okuhlukahlukene (i-oat, i-buckwheat, irayisi, njll), i-confectionery. Kumele futhi wazi ukuthi ushukela ayikhulu cishe i-carbohydrate ehlanzekile, futhi okuqukethwe kwe-caloric eyikhulu amagremu alo mkhiqizo cishe ngamakhilomitha angama-400.
Okuqukethwe kwe-caloric yamaprotheni cishe kufana nokuqukethwe kwekhalori ye-carbohydrates, okungukuthi, uma i-digraph eyodwa yeprotheyini ihlukaniswe emgodini wokugaya, kuzokhishwa ama-kilometer angu-4. Imikhiqizo enamaprotheni amaningi ahlanganisa ukudla okunomsoco nezinhlanzi, i-cottage shizi, ubisi, i-kefir, ushizi, amaqanda, i-caviar, ubhontshisi, i-peas, ubhontshisi.
Kufanele sisebenzise kanjani ekuphileni kwethu kwansuku zonke ulwazi oluthe xaxa lwe-caloric yama-protein, amafutha noma ama-carbohydrate? Lolu lwazi lubaluleke kakhulu kulabo abafuna ukususa ngokushesha isisindo somzimba. Iqiniso liwukuthi okuqukethwe kwekhalori yezingubo (ngakho-ke ukudla konke) kunomthelela oqondile kunesisindo sethu. Uma usuku sithola inani lamaprotheni, amafutha kanye nama-carbohydrate, angama-kilojoule angaphezu kwesibonakaliso sethu samandla kagesi okudla, khona-ke ama-calories angaphezu kwamandla angeke agcinwe njengamafutha. Ngenxa yalokho - ukubonakala kwesisindo somzimba ngokweqile, isibalo se-flabby, ukunyamalala kwesithakazelo kobulili obuhlukile ...
Ngakho-ke, yini okufanele uyenze kulokhu? Okokuqala, udinga ukunquma izinga le-caloric lokudinga okudingayo. Lesi sibonakaliso sizoxhomeka ezintweni eziningi: iminyaka yakho, isisindo somzimba, izici zomsebenzi wobuchwepheshe, izinga lomsebenzi wangokwenyama ngesikhathi sakho sokuphumula. Okungcono kakhulu ukuthi uthole iseluleko esivela kuchwepheshe (i-dietitian). Kukholelwa ukuthi okuqukethwe kwe-caloric kuwo wonke amaprotheni, amafutha kanye nama-carbohydrate kwimenyu yansuku zonke yomuntu omdala ngesamba kufanele kube ngamakhilomitha angu-3000 (kodwa, futhi, lokhu kuyisibonakaliso esiqondile).
Uma unelisekile ngesisindo sakho samanje, khona-ke kufanele uqinisekise ukuthi ukudla kwakho kwe-caloric akudluli lesi sibalo. Kulesi simo, wonke ama-khalori azokhishwa emzimbeni wakho ngenxa yokuhlenga kwamaprotheni, amafutha kanye nama-carbohydrate wokudla, azoqedwa ngokugcwele ukuhlinzeka ngezinqubo zomzimba. Futhi amafutha amaningi ngokweqile ngeke abe nendawo engayithatha.
Kodwa uma usuvele unesisindo somzimba okweqile futhi ngakho-ke ufuna ukulahlekelwa isisindo kancane, unganciphisa ngamabomu okuqukethwe kwekhalori ekudleni, njll. yenza ukuthi lingalingani nama-kilocalories angu-3000, kodwa, uthi, 2900. Kulesi simo, ukuze senze ukungabi namakholori angu-100, umzimba wethu uzophoqelelwa ukuba uhlukanise inani elincane lamafutha ekhona esitokisini sawo nsukuzonke, futhi ubukhulu bomzimba wakho buzokwehla kancane kancane.
Kodwa khumbula ukuthi kungenjalo akufanele kuncishiswe okuqukethwe kwekhalori yokudla ngokunciphisa okuqukethwe kwamaprotheni kuwo (kumele bathole okungenani amagremu angu-90 kuya ku-100 ngosuku). Kodwa inani lama-carbohydrate namafutha adliwe kunganciphisa kancane ngaphandle kokukhathazeka kakhulu ngempilo yakho (nakuba akufanele ukhiphe ngokuphelele ekudleni).
Ngakho-ke, ukwazi ulwazi mayelana nokuqukethwe kwekhalori yezingxenye eziyinhloko zomsoco, okubandakanya amaprotheni, amafutha kanye nama-carbohydrate, ungakwazi kahle ukuhlela ukudla kwakho uphinde ufeze isimo esifunyiwe somdwebo wakho.