Indlela Yokubala Amakhalori Okudla Ngemizuzwana Emihlanu

Ukuqonda Amakhalori kanye Nobuhlakani Babo

Ukuze uphathe kahle impilo yakho yokudla futhi ufeze izinjongo zakho zokuphila, ukuqonda amakhalori kubalulekile. Amakhalori alinganisa amandla abawatholayo ngokudla esikudlayo. Noma ngabe uhlose ukwehla wamasheya, ukuvikela impilo yakho, noma ukwakha amathambo, ukwazi ukuthi amakhalori akho okudla alinani elingakanani kubalulekile.

Abantu abaqashwe kahle nabafundi bavame ukuthola ukuthi badinga ukwenza izinqumo zokudla ngokushesha. Ngempela, badinga amathuluzi namasu avumela ukuba bakhumbule amakhalori ngaphandle kokuchitha isikhathi esiningi. Ukwenza iphutha kancane kungashintsha ukuhlela ukudla kwakho, ngakho-ke uma ungakwazi ukukala ukufaneleka kwamakhalori okufake kwakho, kahle.

Abadali Bamavalue AmaKhalori: Amalebula Okudla Nezitudiyo

Ngaphambi kokuthi siqhubeke nemizuzu yokubala, kubalulekile ukuthi uqonde ukuthi izimiso zamakhalori zihlelwa kanjani. Uma ubheka amalebula okudla kumaphakheji, inani lamakhalori lifakwe emivithini evamile yokudla. Ngaphandle kwalokho, izixhumanisi eziphelele zokudla ezifana ne-USDA FoodData Central zikhokha ulwazi olunembile oluhlobene namakhalori anhlobonhlobo zokudla.

Ukuthola lezi zinsizakusebenza kungakunikeza imininingwane eyisisekelo yamakhalori, kodwa ukuze uthole izilinganiso ezisheshayo ngesikhathi sokudla noma ngesikhathi sokuphuma, ukuqonda umumo wezinga kuzokongela isikhathi. Ngokwesibonelo, isabelo esijwayelekile somhluzi wesikhumba sisontekile sinesigamu semizuzu nesiwundi samakhalori angaba ngu-140. Lezi ziqiniso zingathuthukisa ukubala kwakho kakhulu.

Ukusebenzisa Ubuchwepheshe Ukuze Ubale Amakhalori Okudla Ngokushesha

Enye yezindlela ezitazisa ukwenza izinto kalula ukubala amakhalori ngokushesha yindlela yobuchwepheshe. Izinhlelo eziningi zokusebenza nama-calorie counters asebenzisa izithombe zikuvumela ukuba uthinte isithombe sokudla kwakho futhi uthenge izilinganiso zamakhalori ngokushesha. Izinhlelo zokusebenza ezifana ne-MyFitnessPal ne-Cal AI zithokozisa, zikunikeza ukuchazwa okuphelele kokudla okuthola ukuqonda emizuzwini.

Ukusebenzisa lezi zinhlelo zokusebenza kahle, ungawalandela lezi zinyathelo ezilula: 1) Thatha isithombe esicacile sokudla kwakho; 2) Landa kuhlelo; 3) Bheka inani eliphakanyisiwe lamakhalori nolwazi lwezakhamzimba. Phumula! Ngaphansi kwemizuzwana emihlanu, ulandele umphumela wezinkampani zamakhalori.

Izindlela Zokubala Zamathuba Okunqanda Amakhalori

Noma kungaphandle kobuchwepheshe, kukhona izindlela eziphumelelayo zokubala amathuba okukhumbula amakhalori ngokushesha. Ngokwesibonelo, ungasebenzisa 'umuzi wesithupha', ogcina umthamo wezilinganiso zezimali zakho zesisekelo bese ufaka itheku lamakhalori elinikeza umehluko. Ngokwesibonelo, ingxenye encane yokuhluza noma ye-protein (cishe i-4-6 ounces) ibala amakhakhiyo angama-200-300.

Nawa amasu okukhumbula ohambela ezikhathini:

• Amaprotein: Amakhalori angama-100 nge-once
• AmaCarbohydrates: Amakhalori angama-100 ngegaba lesigamu
• AmaFats: Amakhalori angama-100 ngephunga Ukusebenzisa lezi zilinganiso kuvumela ukubala okusheshayo kunoma yisiphi isimo sokudla.

Ukubona Izithombe Zokudla: Umhlahlandlela Othile

Ukuqonda izithombe zokuqhathanisa zokudla kungaba yithuba elikhulu lokubala amakhalori ngokushesha. Abantu abaningi abahlali nemigomo yokudla, kodwa ukuzazi okungase kube yisikhumbuzo sokubuka izithombe kungaba yindlela elula. Nansi umhlahlandlela omfushane:

• Isandla esiwumhlari silingana no-cup eyodwa (avame uku-200 calories, kuye ngezithako zokudla).
• Isandla esib closed simelela isevisi yokudla okunamafutha efana nemilindwana (cishe amakhakhiyo angama-200-250).
• I-thumbs imelela isabelo samafutha (cishe ama-100 calories). Ngokukhumbula lezi ziqiniso zokukhumbula, ungakwazi ukukhalipha ukudla kwakho ngamakhalori ngezinsuku.

Ukuhlola Izinto Zokudla Ukuze Ube Nokuqinisekisa

Esikhundleni sokubala amakhalori kuyilolu hlelo, cabanga ukuthi unciphise kokukhiphwayo ngezinto, ukuze uthole ukuphela okunembile. Ngokwesibonelo, uma udla i-pasta enososo wezinkobe nolinyama ye-salad, cabanga ukuba ubale amakhalori ngamanye amachashazi. Khuluma i-pasta (cishe 200-300 amakhalkhali), umsoco (ngezansi ama-150), futhi isaladi (cishe ama-50) futhi uyihlanganise kube isamba esingu-400-500 kalori.

Le ndlela ye-modular ivumela izinguquko ezikhanyayo uma uhlose ukunciphisa amakhalori ngokushintsha izinhlelo ezinzima ngezinhlelo ezilula, njengokushintsha i-pasta ejwayelekile yimigqa ye-zucchini.

Imicabango Yokugcina: Ukuze Ube Nezizinda kanye Nokugwema Ukubala Okukhulu

Ukuze wenze i-calorie yokugcina kube umkhuba, uqhubeke nsuku zonke. Ukuhluka kuyinqaba ekwenzeni kube yisisekelo sezenzo zakho zokupheka. Qala ngokuhlanganisa izindlela ezibekiwe bese ugcina imihlahlandlela noma i-journal yokuhluza intuthuko yakho. Lokhu kuyasiza ukwazi ukuthi yiziphi izindlela ezisebenza kahle kuwe.

Ekugcineni, noma ngabe ungumsebenzi ophethwe kwesikhumbuzo noma umfundi, ukubala amakhalori akufanele kube ngoshintsho noma kudinga isikhathi. Ngokufaka ubuchwepheshe, izindlela zokubuka, nemikhumbi yemigomo, ungakwazi ukufaka ukubala kwamakhalori ngokushesha kukho zonke izinsuku ezijwayelekile.

Frequently Asked Questions

Ngabe ngingakwazi ukwehlukana ngamakhalkhali akudla ngemizuzwana emihlanu?

Yebo! Ngemisebenzi efanele efana nezinhlelo zokusebenza, izindlela zokubuka, nezindlela ezisheshayo zokufaka, ungakwazi ukuhamba kahle.

Yiziphi izinhlelo ezinhle zokubala amakhalori okudla ngokushesha?

Izinhlelo ezifana ne-MyFitnessPal, Cal AI, kanye ne-Lose It! zinhle kakhulu zokubala amakhalori ngokushesha futhi zembula imiphumela emibili ngalesi sikhathi.

Ngibtakela ukuze kusizatso umumo wezingxenye zokudla?

Ungasebenzisa izandla zakho ukufaka izithako zokudla, njengokuhlanganisa isikhumba esib closed sokwakhiwe ukuze uhlole ama-kholori.

Ngabe kubalulekile ukuba bhala amakhalori kuwo wonke ukudla?

Asikufuni njengokukhumbula. Yize kungase kube yimfuyo, qhubeka uhlole ukudla okunamashumi futhi uhlole lapho kudinga.

Ngabe lezi zindlela zingasiza ekulahlekelweni wamanani?

Yebo! Ngokubhalisela nokuhlonza amakhalkhali, ufinyelela umphumela omuhle.

Ulungele ukwehlisa izibalo zakho zamakhalori? Zama i-Cal AI! Thatha isithombe sokudla kwakho, uthathe amakhalkali ngokushesha, futhi uhlole ukudla kwakho ukuze ulandele izinjongo zakho zokudla kahle.