Ziziphi iikhalori? Ikhalori evamile

Ziziphi iikhalori? Impendulo yombuzo oyicelayo ingezantsi. Ukongeza, kwizinto ezikule nqaku uza kufumana ulwazi malunga nokuba zininzi iikhalori ziqulethe izinto ezibalulekileyo zomzimba njengeeprotheni, i-carbohydrate kunye namafutha.

Ziziphi iikhalori?

Iikhalori yindlela yokubonelela umzimba ngamandla. Njengoko uyazi, emzimbeni womntu ngamnye kukho iindawo zokugcina zamandla, ezigcinwe ngendlela yamafutha kunye ne-carbohydrates.

Ziziphi iikhalori ezifunekayo? Umzimba wethu uwasebenzisa ngenani elikhulu lemisebenzi eyahlukileyo. Izinto ezinjalo ziyimfuneko kakhulu yokuphefumla, ukupompa igazi, umsebenzi kunye nokuphumla, ukusetyenziswa kunye nokulala. Ukongezelela, amandla angenayo adlala indima ebalulekileyo kumgangatho weselula. Ngoko, ngenxa yoko iseli zethu zikhula, zahlula, zibuye.

Umgaqo weNgciniso

Ziziphi iikhalori? Impendulo yalo mbuzo iyaziwa phantse wonke umntu ofuna ukunciphisa umzimba. Emva kwakho konke, ukuba udla ezininzi iikhalori, kwaye usebenzise omncinci kakhulu, ngoko ke imali eseleyo igcinwa emzimbeni ngendlela yemafesi (xa kunjalo). Kungoko kutya abantu abangenayo kwimidlalo badla ngokugcwele. Kwaye ukuba banciphise ubunzima, bafanele bachithe iikhalori ezingaphezulu kunokuba badle.

Ivelaphi iikhalori?

Emva kokufunda malunga naziphi iikhalori, umbuzo omtsha uvela: bavela phi? Iingcali ziphendula ngokulula. Kukho iiklasi ezingama-6 eziqulethwe kukutya: amafutha, i-carbohydrate, iiprotheni, izityela, amavithamini namanzi. Kwaye kuphela u-3 wabo wokuqala okwazi ukubonelela umzimba ngeekhalori okanye amandla.

Ngoko, makhe siqwalasele ngokubanzi inkcazo yekhalori yokutya kunye nemveliso esiyidlayo imihla ngemihla ingaba. Ukwenza oku, kufuneka ufunde ezi zinto zilandelayo:

• 1 g yeoli i-9 khalori;
• 1 g yeprotheni i-4 khalori;
• 1 g ye-carbohydrates i-4 khalori.

Ngendlela, iikhalori ziqulethwe kotywala. Kodwa utywala akuyona imveliso enomsoco. Yingakho ayinakufaka isandla ekulungiseni, ukukhula okanye ukubuyiswa kweeseli. Olu luhlobo lwe-toxin, olusebenza njengomthombo wamandla, oguqulwa kuba ngamafutha. Ngaloo ndlela, i-gram ye-utywala iqukethe malunga neekhalori ezi-7.

Amandla agcinwe njani emzimbeni?

Imisebenzi nganye kwikhalori kukubonelela ngesondlo kwiiseli kunye namalungu. Ngoko, i-carbohydrates iyahlula kwi-glucose, ezalisa izidingo zomzimba womntu amandla. Ubuninzi balo bugcinwa ngendlela ye-glycogen, eyimfuneko kwiimfuno zexesha elide, kunye nomsebenzi wengqondo. Xa kuthelekiswa neentengiso zamafutha, i-carbohydrat storage (small about 300-400 g). Igcinwe kwisibindi kunye nezihlunu.

Kufuneka ukhunjulwe ukuba umxholo we-caloric wokutya kunye nemikhiqizo ayinqunyelwe kuphela ngumxholo we-carbohydrates kubo, kodwa kunye nokuba khona kwento efana neeprotheni. Ziyasetyenziswa njengezinto zokwakha kunye nokulungiswa kweeseli. Nangona kunqongophala kwee-carbohydrate, iiprotheni zingenza njengomthombo oyintloko wamandla. Ngenkqubo enjalo edeleyo, umzimba ungasetyhelwa yimveliso yokucoca kwayo. Ngoko ke, kucetyiswa kakhulu ukuba ungasebenzisi iiprotheyini zokutya. Ngendlela, ubuninzi beli qela ligcinwa ngesimo seethambo.

Nangona kukho konke ukufana kwezondlo, ezinye zazo zinganika umzimba umzimba ngaphezulu kweekhalori ngaphezu kwabanye. Kodwa nangona kunjalo, ngokugqithiseleyo, umntu uya kugcina i-deposit excess.

Ikhalori evamile

Iimfuno zamandla zomntu zibaluleke ngaphezu kwazo zonke ezinye iimfuno. Emva koko, umlinganiselo omncinci wamandla umzimba owufuna ubomi bubandakanya imisebenzi efana neyomzimba njengotshintsho lwamaseli, ukuphefumula, ukujikeleza, ulawulo lokushisa kunye nomsebenzi wegland. Isilinganiso seekhalori ezisetyenziswe ngosuku lixhomekeke kwiminyaka yobudala, isondo, umgaqo-siseko womzimba, ubuthongo, umgangatho wokutya kunye nesimo sezulu.

Umlinganiselo wamandla afunekayo ukugcina ukusebenza ngokuqhelekileyo komzimba ekuphumleni kubalwa ngolu hlobo lulandelayo: 1 ikhalori nganye ngekgreyithi yomzimba womntu ngeyure. Emva kokubala okufutshane, sinokuphetha ngokugqibeleleyo ukuba ubuncinane beekhalori zomntu omdala ngemini kufuneka ubuncinane ubuncinci bee-1200 kwiibhinqa kunye ne-1500 yamadoda.

Isikimu esilahlekileyo sokulahlekelwa kwesistim

Zingaphi iikhalori kufuneka ndiyidle ukuze ndinciphise umzimba? Lo mbuzo uvame ukucelwa ngabameli besini esibuthakathaka, abafuna ukufikelela ngokuvisisana ngonaphakade. Inani elincinci leekhalori ngosuku ngomntu omdala linikezelwa ngaphantsi. Nangona kunjalo, la manani alungile kuphela kwimizimba ephumla. Emva koko, ngomsebenzi osisigxina kunye nomsebenzi osebenzayo umntu ufuna emandla amaninzi. Yingakho kubalwa ukuba kubalulekile ukuba uthathe le ngqalelo.

Ewe, indlela elula yokulahlekelwa isisindo kukunciphisa kakhulu inani leekhalori ezifaka umzimba ngokutya. Kodwa ngokuphishekela "ukukhawuleza" ngokukhawuleza, abanye abafazi banqabile ukutya baze baqale ukulamba. Kwaye le mpazamo enkulu. Kutheni? Impendulo iphantsi.

Memeze isiteleka esilambayo!

Inyaniso kukuba iindlela ezikhuselekileyo zokukhusela ziye zaphuhliswa emzimbeni wethu. Xa umntu athe wala ukutya, umzimba wakhe uqala ukutya izitye zokutya. Kodwa oku kwenzeka kuphela kwindawo ethile. Ekubeni izicubu ezinamafutha ziyimpahla ebalulekileyo eyenzelwe imeko enzima kakhulu, emva kwemihla embalwa umzimba uyayeka ukuyisebenzisa kwaye uqala ukuxhalabisa. Kwaye, njengoko uyazi, ezininzi zazo ziqukethe izitho zangaphakathi.

Imiphumo yesigqeba sokulamba

Ngethemba lokulahlekelwa ubunzima ngoncedo lokuzila ukutya, umntu unokuzilimaza ngokwenyama. Emva koko, xa inani leekhalori ezingenayo liba lincinci, umzimba uphendula ngokukhawuleza kule nto kwaye uzama ukugcina amandla, ukunciphisa izinga lokunciphisa umzimba, kodwa ngexesha elifanayo ligcina izicubu ze-adipose. Ngaloo ndlela, isiteleka sokulamba siholele ekulahlekeni komzimba. Ngaphezu koko, ukutya okunzima okunomdla kubangele ukuvela kweengxaki zempilo (ukuphazamiseka kwendlela yokugaya, i-gallstones, igulane, iingxaki zentliziyo).

Ukutya okuphezulu kakhulu kweekhalori

Njengoko kuchazwe ngasentla, imimiselo yokusetyenziswa kwe-carbohydrates, amafutha kunye nama-protein kuxhomekeke kwimisebenzi yomzimba yomntu omnye. Ezi zilandelayo zibonakaliswe kwilizwe lethu:

• Iiprotheni - malunga no-65-70 g ngosuku;
• Amafutha - malunga no-70-80 g ngosuku;
• I-carbohydrates - malunga ne-280-360 amagremu ngosuku.

Kakade ke, ixesha ngalinye ukubala iikhalori ezidliwe kunzima. Kule nkalo, iingcali zicebisa ukuba zikhumbule ukuba yiyiphi imveliso "eyona nto" yamandla ":

• Ingulube, iwundlu, inyama yenkomo, ibhonon, idada kunye ne-oose inyama;
• Iingxowa, iipesele, i-tshokoleta, i-waffles, i-ayisikrimu, iigwele;
• Igargarine, ibhotela kunye neoli yezolimo;
• Isonka sesonka, amaqebelengwane okuzenzela (iipayi, i-patties, i-pancakes), ukuma, iibisiki, i-gingerbread;
• I-Semolina, i-oatmeal, i-rice porridge;
• I-sausages ebilisiwe kunye nezobhema, i-sausages, i-sausages;
• Ukutya okusemathinini (intlanzi, inyama);
• Amanqabile asekhaya kunye nama-pickle;
• I-Salmon, i-trout, i-salmon e-pinki, i-herring;
• Caviar;
• I-hazelnut, i-walnut, i-almond;
• Amaqanda aqhotyoshelweyo kunye namaqanda ahlambulukileyo;
• Iibhontshisi, amazambane;
• I-cheese, i-curd e-sweet, ubisi (iikhalori zale mveliso kuxhomekeke kumxholo weoli);
• Ubhanana, iidiliya;
• Zonke izityalo ezomileyo, ingakumbi imihla kunye neerinki;
• Ubisi buxubha, i-cocoa, i-jus juice, ikhofi, iziphuzo ze-carbonated;
• Utywala (i-vodka, ubhiya, utywala kunye nabanye).

Udibaniso lokungathembeki

Okwangoku kuyimfashini ukugcina ukutya okuhlukeneyo. Kwaye le nto ifike kuthi ngeenjongo eziphambili. Emva koko, iingcali zithi izitya ezininzi ze-caloric ziqulethe inani elininzi lezondlo ezifana ne-carbohydrates namafutha. Yingakho iimveliso ze-confectionery ezihlukeneyo, eziqhelekileyo ziquka i-corium, isilwanyana kunye nemifuno yemifuno, kunye noshukela kunye nabambelayo, ibonakalisa ingozi yokuqala kungekhona nje kumntu, kodwa nangenxa yempilo yabantu. Kule nkalo, bonke abanezondlo bacebisa abo bathengi ukuba banqabile ngokucacileyo kwi-bakery high-calories kunye nemveliso ye-confectionery.

Masibhale iziphumo

Kule nqaku sikunike inkcazo yeekhalori, sitsho malunga nendima yomzimba, iindlela zokulahlekelwa ubunzima. Ngaloo ndlela, inokupheliswa ngokuphephile ukuba amandla angene emzimbeni wethu ngokutya akusilo intshaba ekufuneka ihlaselwe egameni lobuhle nokuvisisana. Nangona kunjalo, inani elidlulileyo lokutya okuphezulu-khalori lunokwenzakalisa umzimba wethu. Kungoko, uhleli etafileni lesidlo, kufuneka ukhumbule ukuba konke kulungile, kodwa ngokumodareyitha. Kule meko kuphela, ulondoloza kwiminyaka yobudala kunye nempilo, kunye nembonakalo ekhangayo.