Okuqukethwe kwe-caloric yemikhiqizo yokudla kunqunywa ukujwayelekile okulandelayo. Izingxenye eziyisisekelo zokudla (ezihlanganisa amaprotheni, amafutha kanye nama-carbohydrate) ziqukethe umkhiqizo othize, okuqukethwe okungaphezulu kwekhalori. Ngakho-ke, kulula kakhulu ukuveza konke ukudla okuhlukahlukene ngokuqukethwe kwe-caloric ngesisekelo sokuhlaziywa kokuqukethwe kwalezi zingxenye eziyisisekelo somsoco.
Imikhiqizo equkethe amaprotheni (inyama, ubisi, i-kefir, inhlanzi, i-cottage shizi, ushizi) inenani elilinganiselwe le-caloric, ngaphandle kwalezi zinhlobo zemikhiqizo, okungekho ngaphezu kwamaprotheni abonakala ngokuqukethwe okuphezulu kunamafutha - ingulube, izinhlanzi ezinamafutha, ukhilimu omuncu. Kumele kuqashelwe ukuthi amaprotheni asetshenziselwa ukuhlangabezana nezidingo ze-plastic metabolism, okungukuthi, kuyadingeka ekukhuleni komzimba, ukuthuthukiswa kwawo, ukuguqulwa kwezinsimbi zegesi nokuguga. Ngokuvamile, amaprotheni asetshenziswa njengento "yokwakha", hhayi ukukhiqizwa kwamandla. Ngakho-ke, akudingekile ukuthi kunciphise ukusetshenziswa kwamaprotheni. Izinga lomzimba lokusetshenziswa lalezi zinto emzimbeni wesifazane omdala kungaba amagremu angama-90-120 ngosuku (lesi sibalo sanda ngokuya nokwanda kwesisindo somzimba kanye nesilinganiso somsebenzi womzimba). Kodwa-ke, ukunqwabelana kwamaprotheni ekudleni nakho akuthandekayo, ngoba insalela yabo iyoba izicubu ze-adipose futhi inqothule isibalo sakho.
Amafutha yi-caloric kakhulu kunazo zonke izingxenye eziyisisekelo zokudla. Ngokugaya emgodini wokugaya nokugaya okulandelayo, igramu eyodwa yamafutha inikeza amandla angaphezu kwambili kabili njengama-carbohydrate noma amaprotheni afanayo. Ngakho-ke, kulungile ngempela ukusho ukuthi ukudla okunomthelela ophezulu we-fat kushisa lesi sibalo. Imikhiqizo ye-caloric enamafutha amaningi ingabizwa ngokuthi i-bhotela (kokubili okhilimu nemifino), inyama enamafutha nezinhlanzi, isinqumelo. Ukusebenzisa izitsha eziqukethe amafutha, usengozini enkulu yokuphazamisa lesi sibalo ngenxa yokubonakala kwesisindo somzimba esiningi. Ngakho-ke, inani lamafutha ekudleni okudliwe kumele lilawulwe ngokuqinile.
Ama-carbohydrate futhi abhekisela ezingxenyeni ezinomsoco ezingaphazamisa isithombe esihle kakhulu. Kodwa-ke, umphumela onjalo omubi awubangelwa kakhulu kokuqukethwe kwekhalori ye-carbohydrate (cishe ilingana nokuqukethwe kwekhaloriki yamaprotheni), kodwa kunalokho inani lalezi zinto ezisetshenziswa ekudleni. Iqiniso liwukuthi ukudla okumnandi kakhulu kunamakhobohydrate amaningi. Isibonelo, amaswidi namanye amaswidi afanayo afana nama-carbohydrate aqinile. Ngakho-ke izinyosi ezinomsoco zihlale zingengozi kakhulu ukuze ziphazamise isithombe. Futhi, inani elikhulu lama-carbohydrate liqukethwe pasta, amamaki ahlukene wesinkwa, cishe wonke ama-croup.
Njengoba kunikezwe konke okushiwo ngenhla, kuyacaca ukuthi imikhiqizo ephezulu kakhulu yekhalori eyonakalisa isibalo kuyoba imikhiqizo equkethe ama-carbohydrate amaningi namafutha ngesikhathi esifanayo. Kule mikhiqizo ingafakwa izitsha eziningi, okuyizinto ezinhle ezitolo zokudla okusheshayo. Ngakho-ke, ungafuni ukudlala "ngokusheshisa" - kungcono ukuzama ukufaka nsuku zonke kwimenyu kuphela ukudla okuwusizo kakhulu hhayi okuphezulu-khalori, okungeke kuphazamise isibalo sakho.