Uhlu umsoco ofanele kanye nokuqukethwe caloric imikhiqizo

Inkinga ukukhuluphala kakhulu emashumini eminyaka amuva, sibi emphakathini wonke. Lokhu kuyiqiniso ikakhulukazi emazweni asethuthukile. Izigidi zabantu ozama ukulwa ukukhuluphala. Beautiful umzimba - iphupho zonke wesifazane futhi amadoda amaningi. Junk ukudla, ebusuku "idili", utshwala, amnandi futhi okunamafutha - yezitha sibalo futhi impilo yakho isibuthaka.

Yini ungavezi azuze ukuvumelana athandwayo! Abantu ukugqoka bazenze bakhathale ejimini, ukuziqambela wake amasethi amasha ukuzilolonga kanye nezinhlobo umsebenzi ngokomzimba, lokuqhubekisela phambili nokwenziwa zonke izinhlobo uhlanzekile ubuthi ngisho amasu psychotherapeutic.

Kodwa wonke umuntu uyazi ukuthi into eyinhloko kwesisindo - kuba ukudla okufanele. Yingakho indlela yokudla ehambisana nempilo eziningi kangaka ethandwa. Ngamunye kweqembu abalandeli egcwele amagwebu emlonyeni ukufakazela ekulenzeni libe namandla. Inani elifanayo nabaphikisi ngubani ayachitheka ngenxa yokuntuleka umphumela ebonakalayo. Othile siphela emibonweni ehlukile futhi ngokuphelele ophika Ukudla njengoba enjalo. Njengenjwayelo, iqiniso liphakathi phakathi.

Ukudla - umonakalo noma bazuze?

Akusiyo imfihlo ukuthi okunomsoco - isisekelo nanoma yokudla. Wonke umuntu zabo okuthandwa siqu ezindabeni zokudla. Othile akawuthandi imifino, avalele izitsha noma cereal, kanye nezinye abakwazi ukuphila ngaphandle kwazo. Abanye babe yokungezwani komzimba ukuze amaqanda, kuyilapho abanye - I-izithelo ezisawolintshi.

Zonke indlela yokudla ehambisana nempilo, ngokushesha ikakhulukazi, abe isimiso jikelele - ningumzimba ikhefu ukudla esindayo evamile. Bonke bagxile athula futhi yokuhlanza ilungu elithile lomzimba wethu abampofu. Ngoba bonke ukugxekwa ukudla, le nqubo ewusizo.

Iningi lazo ukunikela lusenze sishiye amnandi futhi ufulawa, usawoti, soda, kanye notshwala. Yebo, akulula. Kodwa ngeke kube khona yi ngaphandle umsebenzi.

Kungcono ukukhetha ukudla okunempilo ukuthi kuhlanganisa izinto eziningi ukuthi nithanda, noma okungenani ungasali. Ziyakwazi nakanjani elilungile ezingaphezu kuka kanzima ezikhethekile, ngokuvamile phuca kithi zezinto ezidingekayo empilweni.

Ake sixoxe kilojoule

Omunye izinkomba ezibaluleke kakhulu, okuyinto okufanele sicabange ngazo lapho ekhetha umkhiqizo - nokuqukethwe kwalo caloric. Ngaphansi kusho amandla value, isb ubungako bamandla engena emzimbeni kusukela isamba ngokudla ukudla (ngokuvamile kunakwe 100 igramu umkhiqizo). Njengoba sazi physics, amandla ulinganiswa amakhilojuli (kJ). Calorie imikhiqizo count eyenziwe kilocalories (kcal).

Ngaphezu kwalokho, kukhona umcabango we umsoco umkhiqizo - kuqukethwe carbohydrate, amaprotheni, amafutha. inombolo lwabo nalo ekubaleni stogrammovuyu ingxenye.

Ukuze ukukhula kanye lempilo nganoma ubani wethu ukuba uthole inombolo ethile kilojoule nsuku zonke. Omunye futhi inani elifanayo elakhiwa, isibonelo, elikhulu isidlo semifino ulethisi kanye ucezu ushokoledi. Zidle eziningi okunama-kilojoule amaningi ukudla, sisuke ukuthola isisindo okweqile, ukunciphisa ukudla noma isisindo noma amandla ayo umfutho - ukuncipha, ukuthi noma ubani akuyona imfihlo. Njengoba impilo yethu ukuba olinganiselayo kubaluleke kakhulu izakhi ezibalulekile namavithamini, ngeke uncika ikhalori.

Imininingwane sokusekela ukuncipha

Kunetafula olukhethekile umsoco ofanele (ikhalori noma ithebula), okuyinto libala cishe zonke izinhlobo imikhiqizo inkomba okuqukethwe amafutha, carbohydrate amaprotheni, kanye namanzi stogrammovoy izingxenye. Ngo ikholomu ahlukene ke - Thina sinesithakazelo amandla. Ithebula kakhulu, enemininingwane kakhulu, kunzima ukuthola umkhiqizo ukuthi bekungeke kube khona. Bonke ukuze kube lula okuqoqwe uhlobo - ubisi, imifino, njll ...

Uhlu umsoco ofanele - idokhumenti ezithakazelisayo! Ukufunda ngokucophelela u-ke uvula eziningi ezithakazelisayo. Ake sibone kangakanani ukuthi "ukala" e kilocalories. Ifunde okokuqala ungase ukuthole into entsha.

Ukudla okunomsoco - kilojoule etafuleni

I "Imikhiqizo yobisi" ejabulisa iphansana amadijithi caloric. Ikakhulukazi uyakujabulela ukufunda ukuthi yogurt ephansi fat kuphela kcal abangaba ngu-30 curdled - 58 e polutoraprotsentnom yogurt - 51. Khumbula sikhuluma stogrammovoy ingxenye umkhiqizo. kilojoule kakhulu kulesi sigaba, ezinoshukela Ubisi olujiyile - 315 calories ubisi powder - okuningi njengoba 475!

Siphendukela amafutha, bese ihlanganisa a yithemba okuncane. Lapha kulapho ithebula umsoco ofanele akajabuli! It kuvela ukuthi ngisho amafutha zemifino kakhulu ngendlela 899 kilojoule 100 g umkhiqizo ngamunye! Kodwa amahwahwa esidumbu elicibilikile uwoyela, ngokulandelana - 897 futhi 887. Izindaba ezinhle ukuthi singadli ngayo nezinkezo ...

Bakery ngandlela-thile. Rye isinkwa - 214 kilojoule, ufulawa kakolweni - 329 kilojoule ukhilimu crackers ke kakhulu (397). Okusanhlamvu caloric ngokuyisisekelo hhayi okuningi ukuhluka nesitolo sakhe, nakuba kubhekwa ukuba wusizo kakhulu.

Nikeza imifino!

Yini ukudla kahle - etafuleni libonisa ngokucacile tinombolo. Imifino - lokho lapho eliyipharadesi dieters! izinombolo ikhalori ziphansi ukuze kungafiseleka ukuqala ukudla kuphela idlelo.

Uzenzela isinqumo: isaladi - 14 kcal kuphela 100 grams ngasinye, ukhukhamba - 15, isithombo - 20, zucchini - 27, iklabishi - 28. Yiqiniso, ukukhumbula ngokushesha ukuthi eziningi kubo ungadli ...

Calorie zonke lapha nesweli (ngangoba 106 kcal). Kodwa ukudla kancane.

Izithelo, amakhowe (ngaphandle obomile) kanye amajikijolo, futhi, sicela. Ngokwesilinganiso, 30-40-50 kcal. Okuwukuphela "okubi" - izinsuku, kuzo 281. Kodwa musa esikudlayo kaningi. izithelo ezomisiwe nokusabhontshisi - umyalelo ezidlula "nzima" ku-calories, izinombolo kufanele amadijithi amathathu.

Kuthiwani ngenyama?

Siphendukela oluthembekayo kuwumthombo wamaprotheni. Yenkomo - kilojoule 187 kuphela, kodwa ingulube fat - kakade 489! Iningi "ukukhanya" kulesi sigaba lomkhiqizo - izinso yenkomo, lapho kcal 66 kuphela. Izinombolo imikhiqizo umvimba (aziwa ukuba engcono kugwenywe) isukela 170 500 kcal noma ngaphezulu kuncike zilwane. I "enhlanzi nezinye izinto zasolwandle" ukusebenza elimnandi, zingabantu ephansi kakhulu kunalezo inyama. Amaqanda akuzona eliphezulu kakhulu kilojoule - 157 kilojoule, kodwa powder amaqanda kanye omisiwe amaqanda isikhuphasha - kakade ezingaphezu kuka-500.

Kakhulu okunama-kilojoule amaningi amantongomane, yebo, zonke amaswidi zakho ozithandayo. Kakhulu "ingozi" abathandekayo - Marshmallow (299 kcal), ayinhlama (309), uju (308). Into eyingozi kakhulu ukuze zithole iqebelengwane sibalo alimondi (524) kanye ushokoledi (540).

Uhlu umsoco ofanele - kubalulekile ithuluzi ubani ulindele ukugcina isisindo ngaphansi kolawulo. abalandeli okhuthele Ikakhulukazi zemikhuba emihle yokuphila Kunconywa ukuba uyiphrintele bese ugcine Ukugunda, ngokwesibonelo, ukuze uhlanganyele ku efrijini.

nezinye izibalo

Ngaphandle ikhalori imikhiqizo une-inkomba ezifana index glycemic. Ibonisa degree of ukwanda amazinga kashukela egazini, futhi ngenxa yalokho, impendulo insulini kwamanyikwe. Ukudla nge Inkomba eliphezulu eziyingozi, futhi abanesifo sikashukela - zimane yingozi. It kubhekwa Inkomba okusezingeni eliphezulu okukhulu kuka-50, ongaphakeme - kusuka 10 kuya 40, ephakathi - imikhiqizo inkomba isilinganiso.

Umsoco ukudla kuncike ngoba aqukethe amaprotheni amaningi, okumele akhawunti cishe usuku nesigamu kuya ezimbili amagremu ikhilo isisindo yethu ngayinye. Eziningi zazo (60% noma ngaphezulu) kufanele kube "misela" umzimba kusuka imikhiqizo zemifino. Ngakho - Phansi nge-bhotela imajarini!

Labo abakhetha ukudla kwesokudla, etafuleni kuzosiza ulwazi olulungile. Ngokwesibonelo, awumthombo omuhle kakhulu we mafutha amaprotheni - kwasolwandle nenhlanzi. Kodwa lokho akuyona yonke uyabathanda ... Kodwa lokho akwenzi ngenxa okhalweni mncane!

Indlela ukukhetha Ukudla kwesokudla

Nikeza efanele etafuleni lokudla ikhalori ngokwayo bengayi. Esikhathini izithakazelo kwemikhiqizo yezempilo kubalulekile ukukhetha, ukugwema carbohydrate elula , futhi unikeza bakhethe nzima (izithelo, imifino, izithelo) nge Inkomba ongaphakeme glycemic. Glucose, bona aqukethe wajinge wanamatsela kuqhathaniswa kancane bese engena igazi isikhathi eside, siwuvumele ukuba balondoloze ezingeni elikhulu.

Ukulinganisa sekukonke imikhiqizo siqukethe abakuzuzile glycemic Inkomba, fat and carbohydrate kilojoule. Lubonakaliswa ngezinga elingelikhulu kusukela 0 kuya ku-10, ubonisa ukusetshenziswa imvamisa Kunconywa nemphumelelo isisindo ukunciphisa. Uhlelo lwethu lokudla okunempilo value - isakhi ehlukile, ezimele inani amalungu amaminerali, amavithamini, Antioxidants photocells (ngaphandle kwamafutha kanye amaprotheni). It kuhluka amayunithi 0 kuya ku-100.

yokudla efanele usuku lonke (ibhulakufesi kubalulekile ikakhulukazi) ukunikeza impilo ezidingekayo futhi kuvimbele ukuthuthukiswa yokukhuluphala, isifo sikashukela kanye nesifo senhliziyo.

ukudla Bormentalja

Phakathi ezihlukahlukene ukudla ezahlukene ngokuya ikhalori okuqukethwe ezithakazelisayo futhi ethandwa kakhulu okuthiwa ekudleni Bormental, eyaziwa eRussia kusukela ngo-2001, lapho kwesisindo indlela kombhali sidaliwe (brand okuthiwa "UDkt Bormental"). umqondo wayo kusekelwe ukudla okunama-kilojoule amancane lihambisana amasu psychotherapeutic yakhelwe ukuqeda izimbangela ezingokwenhlalo enganakile ukubangelwa ukudla kakhulu. Esikhathini kwinethiwekhi lonke kwemitholampilo "Bormental" zonke isivakashi ngenhloso ukunciphisa umzimba isiguli zingumsebenzi ngabanye.

Ngesikhathi esifanayo ke kumelwe athathe ku uhlobo lwe-akhawunti umzimba nempilo jikelele. Isimiso esikhulu yokudla - ukuvumele cishe zonke! Kodwa ngaphakathi 1000 (ubuningi 1200 kcal) ngelanga. Ngakho ubani ofuna ukunciphisa isisindo kuyodingeka ukuthenga ekhishini izikali notebook zokuqopha nokubala kilojoule. A oyinhloko neticukatsilwati iba itafula (imenyu) umsoco Bormentalja.

Kufanele kuqashelwe ukuthi amandla Uhlelo akusho akuhileli ukuzikhandla okusezingeni eliphezulu ngokomzimba. Ngakho-ke, ukudla okufanele kubagijimi Bormentalja ithebula alinikezi.

Kuyini lokhu itafula futhi kwenzeka kanjani lokhu okuhle? Libala hhayi kuphela izithako owaziwa zokupheka, kodwa futhi inqwaba izitsha athandwa etafuleni lethu, okuyinto kusiza kakhulu umsebenzi ngokubala kilojoule ngenkathi ukupheka. Phela, ngezinye izikhathi ukunquma ngokunembile inani izingxenye lichaza ekwakheni eziningi - kuwumsebenzi kuyakhathaza futhi cishe kungenakwenzeka. Kodwa-ke nje ngokuphelele ikhalori kudliwa ngelanga kufanele ngokuqinile kunakwe, futhi akavunyelwe umkhawulo - lena isimiso yokudla. Nge ithebula ezifana ukuhlela ngokucophelela umsoco ofanele zingenziwa kuze kube isonto elilodwa noma amabili, uyakukusindisa isikhathi nomzamo.

Nokho, imenyu wehlukile kakhulu - ekudleni Eqinisweni sinqatshiwe cishe non-akukho. Indlela ebalulekile - nsuku zonke "thatha" iprotheni (inyama, amaqanda noma inhlanzi). Uma kungenjalo, uma ukudla okunama-kilojoule amancane umzimba uqala ubuyise Holdings zayo imisipha yabo. Ungakwazi udle ice cream noma nocezu ushokoledi, kodwa lonke suku - ngaphakathi asele "umkhawulo" kilojoule. Futhi dieters uthanda ukudla ushokoledi ngokushesha ubalekela ...

Ngakho, ukudla okufanele ukuze itafula kwesisindo Bormentalja ukunikeza ngokugqamisa imiqondo "enohlonze" nezithi "ubukhulu".

Mayelana umsoco ahlukene

A lot of abalandeli nalokho okubizwa ngokuthi ithiyori ukudla ahlukene. Lolu hlelo Kunconywa ukuba banamathele isikhathi, akadingi ukuba azibulale futhi babegcina ukubala kilojoule.

Isimiso oyinhloko webhayisikobho ethile ukudla ahlukene - ukwenqatshelwa ukuhlanganisa amaprotheni isilwane isitashi Lokho inyama noma inhlanzi ayikwazi ukusetshenziswa kanye kanye nelayisi noma amazambane, inkukhu - ne macaroni namasoseji ngesinkwa. I evamile side izitsha kufanele kufakwe zemifino isaladi. Nangu ithebula umkhiqizo kwedivayisi:

Lendlelanchubo yakhiwe okuhloswe ukuba lula umsebenzi eziswini ukudla ngcono nokwenziwa kwayo, t. Ukuze. I amaprotheni kanye carbohydrate for kokudla esiswini nokucubungula zidinga ezindaweni ezahlukene futhi amanani angalingani isikhathi. Imikhiqizo ngesikhathi esifanayo zihlukaniswe amaqembu main - amaprotheni (inyama, inhlanzi, amaqanda, njll ...), Amakhabhohayidrethi - (izithelo, ushukela, okusanhlamvu, amazambane, ufulawa wonke), amafutha (yemifino kanye isilwane).

Ngezinye indlela yekubukana tintfo ngendlela ehlukile yiwona olawula efanele lokudla kwetafula kwedivayisi imikhiqizo. Kuyo yomibili thwi kanye nendawo iqukethe zonke izinhlobo, ezimpambanweni zomgwaqo u - izigcawu obomvu, ophuzi noma oluhlaza.

Zimelela, ngokulandelana, izithako ehambisanayo neze, neyamukelekayo kahle ehambisanayo. yokudla efanele etafuleni usimema ukuba uyenzele okuthile ofanele kakhulu kithi.

Esizukulwaneni esisha

Kuyaziwa ukuthi okungajwayelekile yokudla kusithinta ngempela impilo yezingane kanye intsha. Namuhla, le nkinga kuba eyingozi. Inani elandayo labantu abanesifo sikashukela, ukukhuluphala ngokweqile, nabanye kanye nezifo ezimbi. Ekudleni intsha nezingane kungaba uyibize ngokuthi enempilo. Lapha soda, and chips ne-pizza, kanye amaswidi ngokweqile.

Leads bonke kwehle amasosha omzimba (ngokumelene isizinda izakhi ukuntula) futhi ngenxa yalokho, ukutubeka komzimba, isiyezi, namazinyo ezimbi namathambo, izinkinga ekugayeni ukudla esiswini. kubalulekile ikakhulukazi izingane kanye nabantu abasha ukuze ukudla wayelinganisela.

Ithebula ukudla okunomsoco for intsha engu-13-15 ubudala kufanele lifake imifino, izithelo, ubisi, ukhilimu omuncu, cottage shizi, ephansi fat ushizi, inyama ebomvu, yenkukhu, inhlanzi, amantongomane, ubhontshisi nokusanhlamvu. Zilimaza isilwane amafutha, inyama okunamafutha, ehla sweet, chips nezinye izibiliboco, kanye eziningi isilinganiso sikasawoti kanye nokudla ne cholesterol aphezulu. Proper lokudla kwetafula okwesikhathi ingane eqala njengoba ngempela okunothe - ngoba umzimba abasha likhula ngokushesha.