Kilojoule nsuku zonke: adle ukuthi ezicwebezelisiwe izaqheqhe ibha?

Ukudla ephumelelayo ingaba sisekelwe hhayi kuphela isimiso ngokubala ama-kilojoule okudla ngoba indlela abaningi evumelekile yokuqeda iyiphi imikhiqizo ukudla sokunquma, ubhala abalobi ekudleni plan. Nokho, ukudla lapho sicabanga nokubhala, kukhona phakathi ethandwa kakhulu. Siyini isizathu?

Iqiniso liwukuthi indlela yokudla ehambisana nempilo efana ikhululekile kakhulu futhi uvumele ukuba kungabi khona noluncú yonke imikhiqizo ukuthi kufanele simncenge ngokumkhumbuza abalandeli sweet namafutha, okuyizinto kunzima ukuba bangayeki ubuthakathaka babo kancane. Nokho, le ndlela Ziningi amaphutha eziye zabangela abaningi ukuba aphelelwe ukholo ngokubala kilojoule.

Okokuqala, noma ubani enquma ukuhlala ukudla okunjalo, sibhekene isidingo ukubala lesi silinganiso njengento enhle nsuku zonke kilojoule. Its besinikeza ukubala izingosi eziningi. Nokho, kukhona impukane ukuthi yona konke. Ngisho noma acabangele yobudala, isisindo futhi ukuphakama yamanani ukubala ngaphansi amafomula ezahlukene izibalo Ihambe ezingefani, futhi lokho Umehluko 200kkal ngezinye izikhathi ezingaphezu. Futhi - ikhalori Muffin encane noma ezicwebezelisiwe ushizi ushizi, okungase kudliwe ngesidlo sasekuseni noma cha udle. Futhi ngokusho izibalo asazi ukuthi ungakwazi yini ukusikhokhela ukujabulela ekuseni noma cha.

Okwesibili, inani lansuku zonke kilojoule izobalwa ngendlela efanele kuphela uma wakho isisindo kuyinto evamile. Nokho, uma-ke kungaphezu evamile sibalo ukuthi uzothola kuyoba "uqamba amanga" phezu amaphesenti 20-25. Futhi lena incazelo abalulekile kakhulu: I-isilinganiso ngokuvamile ibalwa amazinga Inani 1800 kungaba 450. Kungani sibalo kcal is overstated? Iqiniso liwukuthi i-amaseli fat, akha ingxenye enkulu mass emzimbeni umuntu ezikhuluphele kakhulu, asidingi esiningi namandla ukulondoloza izimpilo zabo. Futhi izibalo wabeka ukubaluleka okukhulu, ngoba imisipha kudle amandla kathathu ngaphezulu ukuphila. Esinye isici sale nkinga ukuthi amantombazane imithetho yabasubathi ngeke kwanele, ngoba izibalo wabeka phansi izindleko ngesikhathi iphesenti isilinganiso yemisipha, kunokuba okusezingeni eliphezulu.

Okwesithathu, lezi amafomula musa njalo acabangele ukuthi kube nokwenziwa izinhlobo ezahlukene ukudla adinga amanani angalingani amandla. Futhi leli nani uku negative, okungukuthi, uma ama-akhawunti amaprotheni ukudla ingxenye enkulu ekudleni, uzodinga amandla amaningi ukugaya ke. Ezibiyele Ukudla siyasebenza kakhulu, hhayi kuphela ngenxa ongaphakeme Ukudla carbohydrate, kodwa futhi ngoba umuntu kufanele abe iprotheni kwenza umzimba eziningi udoti. Nakuba ngokuvamile lokhu Ukudla kuyalimaza kakhulu nezinso isibindi, ngakho kungcono kakhulu ukubala kilojoule.

Okwesine, nenkinga enkulu wakubonisa lokhu nge imizana kuyinto "ezimali double": yokuthi etafuleni kilojoule ukusetshenziswa ngokuvamile kakade zihlanganisa basal umzimba amagugu. Okungukuthi, uma ubona ukuthi ummango kanye Uzalo ka lestintse kwandziswa kilojoule 450 ngehora, kudingeka sikhumbule ukuthi lapha kakade yayihlanganisa ephathelene 60kkal ngehora ukuphefumula, inhliziyo nezinye izinqubo okungalindelekile ukuthi zenzeka uphumula. abasebenzisi "Neprodvinutye" etafuleni alwaziwa, futhi umfanekiso plus basal umzimba amagugu esichithwa amandla umthwalo.

Yiba indlela nezinye nemibi. Yini angayenza kulesi simo? Kuyinto evamile yansuku zonke kilojoule isisindo ukulahleka - lube nalelo nani elikhulu ongaqondakali, akunakwenzeka kubalwe ke? Eqinisweni, kukhona isixazululo. Ihlala eqinisweni lokuthi uku ngeviki anilubonisanga futhi ubhale phansi yonke into ukuthi udlile, ukudla ezithile inani kilojoule ngosuku, ama-kilojoule angu-50. Udinga isisindo yaqhubeka iba ngcono, uma kuqhathaniswa. Ngakho ungakwazi ukuthola ukuthi kuyinto evamile yansuku zonke kilojoule esimweni sakho. kwabantu abakhuluphele kakhulu akudingeki angaphezu kuka-10 kg ngosuku imayelana 1600-1700 kcal. Ungabona lesi sibalo. Kodwa-ke ukunciphisa inani kilojoule sidliwe 300-400 kcal, unezela uhlobo ngosuku 200-300kkal.

Yini kuyinto evamile yansuku zonke kilojoule intsha? Likhudlwana kunabadala, nesilinganiso samakhilomitha 2000 kcal entsheni eneminyaka engaphansi 16, bese exchange of amathonsi bese kuba eduze omdala. Kodwa ababaningi abantu abasha ungadla ngosuku esingaphansi 1000 kcal.

Ngakho, ikhalori ukubala kudinga ngokunemba kanye umkhuba ukuhlaziya. Okuwukuphela kwendlela yokwenza umzimba okuyingxenye nge amanoni akulula.