Angaki Mangaki Amakhalori Esokoleni? Umhlahlandlela Osebenzayo Kashokoledi Omnyama, Wobisi, Nochokoledi Omhlophe

Amakhalori esokoleni: impendulo esheshayo

Amakhalori esokoleni ayahluka kakhulu ngohlobo nangosayizi wokuphakelwa kunalokho abantu abaningi abakulindele. Isiqephu esincane singazwakala silula, kodwa ushokoledi unamandla amaningi ekhalori ngoba uhlanganisa amafutha, ushukela, futhi kwezinye izimo nezinto eziqinile zekhowe. Njengomthetho ojwayelekile, ushokoledi omningi uhamba phakathi kwamakhalori angu-50 no-170 ekuphakelweni okuncane okujwayelekile.

Indlela esheshayo yokucabanga ngayo ithi: ushokoledi omnyama uvame ukuba usebenzise amakhalori ngokonga kakhulu ngesikwele ngoba unoshukela omncane, ushokoledi wobisi uvamise ukuba noshukela omningi kancane futhi ube nezinto eziqinile zekhowe eziphansi, kanti ushokoledi omhlophe uvame ukuba namakhalori afanayo noma aphakeme kancane kunowobisi ngoba wakhiwe kakhulu ngebhotela lekhokho, ushukela, nezinto zobisi. Uma ulandela ukudla kwakho, hlola njalo ilebula ngoba izindlela zokupheka zemikhiqizo zingashintsha izinombolo kakhulu.

Amakhalori kashokoledi omnyama: kungani iphesenti lekhowe libalulekile

Ushokoledi omnyama uvame ukuba phakathi kwamakhalori angu-150 no-180 ku-ounce, kuye ngomkhiqizo nokuqukethwe kwekhowe. Ukuphakelwa kwe-1 ounce cishe kungamasikwele amancane ama-3 kuya kwangu-4 noma cishe amagremu angama-28. Isibonelo, ibha yeshokoledi omnyama engu-70% ivame ukuba cishe namakhalori angu-170 ku-ounce, ibe namaprotheni angaba ngu-2 kuya ku-3 amagremu, amafutha angaba ngu-12 kuya ku-14 amagremu, namakhabhhohayidrethi angaba ngu-12 kuya ku-14 amagremu, iningi lawo lisuka kushukela kanye nefayibha ndawonye.

Amaphesenti aphezulu ekhowe awasho ngokuzenzakalelayo amakhalori ambalwa, kodwa ngokuvamile asho ushukela omncane kanye nokunambitheka okuqinile, okungenza izingxenye ezincane zibonakale zanelisa kakhulu. Ibha engu-85% ingase inambitheke kakhulu, ngakho izikwele ezimbili zingase zanele, kanti ibha engu-55% emnandi ingakuholela ekudleni okuningi. Uma ufuna ukuqonda kangcono ukuthi ushokoledi ungene kanjani osukwini lokudla, qhathanisa nezinye izinhlobonhlobo zokudla okulula kumhlahlandlela wethu we calorie guide for snacks kanye nesihloko sethu esithi protein vs sugar for weight loss.

Amakhalori kashokoledi wobisi: ukukhetha okujwayelekile kakhulu

Ushokoledi wobisi uvame ukuba cishe namakhalori angu-150 kuya ku-170 ku-ounce, nakuba amabha amaningi adumile ezibiliboco eba namakhalori amaningi kakhulu uma engeza i-caramel, nougat, ama-wafer, noma ibhotela lamantongomane. Ushokoledi wobisi omsulwa uvame ukuba noshukela omningi kunoshokoledi omnyama futhi ube nezinto eziqinile zekhowe ezimbalwa, okwenza ukunambitheka kube nokhilimu futhi kuncibilike kalula. Lobo bumnandi benza kube lula ukudla ngokweqile, ikakhulukazi ngoba izingxenye ezincane azivami ukugcwalisa kakhulu.

Isibonelo esilula: uma ibha yeshokoledi wobisi ibhala amakhalori angu-210 ku-1.4 ounces, lokho kusho amakhalori angu-150 ku-ounce. Uma udla uhhafu webha, usuvele usesemakhalorini angu-105 ngaphambi kukadessert, ama-toppings, noma ezinye izibiliboco. Ohlelweni lokwehlisa isisindo, lokho akusho ukuthi kudiliza konke, kodwa kusho ukuthi kufanele ubale ushokoledi njengawo wonke omunye umthombo wamakhalori esikhundleni sokuwuthatha sengathi “uwukhululekile” ngoba ingxenye incane.

Amakhalori kashokoledi omhlophe: kungani ungamangalisa abantu

Ushokoledi omhlophe uvame ukungaqondwa kahle ngoba ubukeka ukhanyile, kodwa ungaba namakhalori afana kakhulu noma amaningi kunamanye ama-chocolate. Iningi likashokoledi omhlophe linamakhalori angaba ngu-160 kuya ku-170 ku-ounce, futhi kwesinye isikhathi ngaphezulu, ngoba wenziwa ngebhotela lekhokho, ushukela, izinto zobisi, kanye nephunga le-vanilla esikhundleni sezinto eziqinile zekhowe. Njengoba ibhotela lekhokho lingamafutha acwebile, ushokoledi omhlophe unikeza ukuthungwa okunothile ngaphandle kwefayibha noma amaprotheni amaningi okukubambezela.

Lokho kusho ukuthi ushokoledi omhlophe ungase ube inketho engagculisi kakhulu ngamakhalori amaningi kubantu abaningi. Izingcezu ezimbalwa zinganqwabelana ngokushesha ku-trail mix, ezimpahleni ezibhakiwe, noma emabhaketheni ezibiliboco zikaKhisimusi. Uma uzama ukwehlisa amakhalori ansuku zonke usenokujabulela ushokoledi, ushokoledi omnyama uvame ukukunikeza ukunambitheka okwengeziwe ngokuqhathaniswa nokulunywa ngakunye, kanti ushokoledi omhlophe kungcono ukuwuphatha njengokuzitika okuncane kunokuthi kube enye indlela “elula”.

Amakhalori ngosayizi wokuphakelwa: lokho okudlayo ngempela kubalulekile

Amalebula okunomsoco kashokoledi avame ukususelwa kusayizi wokuphakelwa omncane kunalokhu abantu abaningi abakuthululayo, abakusongayo, noma abakugobolayo. “Ukuphakelwa” kungaba i-ounce engu-1, izipuni ezi-2 zama-chips, noma izingcezu ezi-3 kuphela. Lokho kusho ukuthi amakhalori esokoleni angakhuphuka kabili noma kathathu ngokushesha uma ungalinganisi.

Nazi izibonelo ezisebenzayo zokuphakelwa:

• isikwele esisodwa esincane soshokoledi omnyama: cishe amakhalori angu-30 kuya ku-45
• i-ounce engu-1 yeshokoledi wobisi: cishe amakhalori angu-150 kuya ku-170
• i-ounce engu-1 yeshokoledi omhlophe: cishe amakhalori angu-160 kuya ku-170
• ibha encane yeswidi yeshokoledi: kaningi amakhalori angu-70 kuya ku-100
• izipuni ezi-2 zama-chocolate chips: cishe amakhalori angu-140 kuya ku-160

Uma ufuna ukugcina izingxenye zibikezelwe, kala ushokoledi kanye noma hlola usayizi wokuphakelwa ebhokisini ngaphambi kokudla. Lowo mkhuba owodwa wenza ukulandelela amakhalori kube lula kakhulu, ikakhulukazi uma ushokoledi uyinto oyidla nsuku zonke kunokuthi kube ukuzitika kwesikhathi esithile.

Ingabe ushokoledi unempilo? Ukuhlola iqiniso lamakhalori nokudla okunomsoco

Ushokoledi ungafanelana nokudla okunomsoco okunokulinganisela, kodwa iphrofayili yomsoco incike kakhulu ohlotsheni. Ushokoledi omnyama uvame ukuba nama-flavonoid amaningi kanye nefayibha ethile, kanti ushokoledi wobisi nomhlophe ugxile kakhulu kushukela. Akekho kubo ongabizwa ngokuthi “ukudla kokunciphisa isisindo,” kodwa lokho akusho ukuthi abuvunyelwe. Okubalulekile ukufanisa ingxenye nomgomo wakho.

Isibonelo, uma umgomo wakho wokudla okulula ntambama ungaba amakhalori angaba ngu-200, ungakhetha i-ounce engu-1 yeshokoledi omnyama kanye nama-strawberry, noma uhhafu we-ounce yeshokoledi wobisi ngeyogathi yamaGreek. Leyo nhlanganisela inikeza ivolumu enkulu nokusutha okungcono kunokudla ushokoledi wodwa. Kubafundi abagxile ekunciphiseni amafutha omzimba, ngiphinde ngiphakamise ukubheka how to count calories without obsessing kanye high-protein snacks for weight loss ukuze ushokoledi uhlale uyingxenye yohlelo esikhundleni sokuluphazamisa.

Ungawujabulela kanjani ushokoledi ngaphandle kokweqa isabelomali sakho samakhalori

Indlela elula yokujabulela ushokoledi iwukuwuhlanganisa nesakhiwo, hhayi nomuzwa wecala. Uma wazi ukuthi ushokoledi usemhlanganweni, wuhlukanise ngenhloso esikhundleni sokudla ngqo ebharini. Isu eliwusizo ukulinganisa kusenesikhathi izingxenye ezingu-100 kuya ku-150 zamakhalori bese uzifaka ezitsheni ezincane noma ezikhwameni ukuze ukwazi ukuthatha isabelo esisodwa ngaphandle kokucabanga kakhulu.

Zama lezi zindlela zangempela zokuhlanganisa:

• izikwele ezi-2 zoshokoledi omnyama + i-espresso: cishe amakhalori angu-80 kuya ku-100
• i-ounce engu-1 yeshokoledi wobisi + ubhanana: cishe amakhalori angu-250 esewonke
• isipuni esingu-1 sama-chocolate chips exutshwe ne-oats: cishe amakhalori angu-70
• izikwele ezi-3 zeshokoledi omnyama ngemva kwesidlo sakusihlwa: kaningi amakhalori angu-100 kuya ku-120

Uma usebenza kakhulu, ushokoledi ungaze ulingane nasekudleni ngemva kokuzivocavoca noma ngesikhathi sokugcina isisindo uma amakhabhhohayidrethi namakhalori sekuhleliwe. Iphutha akuyona ushokoledi uqobo; ukukhohlwa ukuthi uyabalwa. Ukuze uthole okunye ukuhlaziywa kokudla okusebenzayo, bheka calorie breakdown of popular desserts kanye smart portion sizes for weight loss.

Imibuzo Evame Ukubuzwa

Mangaki amakhalori asesikweleni esisodwa soshokoledi?

Kuncike ohlotsheni nomkhiqizo, kodwa isikwele esisodwa esincane soshokoledi sivame ukuba phakathi kwamakhalori angu-20 no-45. Iziphundu zeshokoledi omnyama zivame ukuba noshukela omncane kancane, kodwa zisengaba namakhalori amaningi ngenxa yobuningi bazo.

Yimuphi ushokoledi onamakhalori ambalwa kakhulu?

Ku-ounce ngayinye, ushokoledi omnyama, wobisi, nomhlophe ngokuvamile kusondelene kakhulu ngamakhalori. Ushokoledi omnyama ungazwakala ugculisa kakhulu ezingxenyeni ezincane ngenxa yokunambitheka okunamandla nokuqukethwe okukhulu kwekhowe.

Ingabe ushokoledi omhlophe unamakhalori amaningi kunoshokoledi wobisi?

Kungaba njalo. Ushokoledi omhlophe wenziwa ngebhotela lekhokho noshukela, ngakho uvame ukuhlala ebangeni elifanayo lamakhalori njengoshokoledi wobisi noma uphakame kancane kuye ngomkhiqizo.

Ngingadla ushokoledi ngisakwazi ukwehlisa isisindo?

Yebo. Ushokoledi ungafaneleka ekwehliseni isisindo uma ulawula izingxenye futhi uwubala emgomweni wakho wansuku zonke wamakhalori. Ukukhetha izingxenye ezincane nokuwuhlanganisa nokudla okugcwalisa kakhulu kuyasiza.

Ingabe ushokoledi omnyama uhlale unamakhalori ambalwa?

Hhayi njalo. Ushokoledi omnyama uvame ukuba noshukela omncane, kodwa ukubalwa kwamakhalori kungafana nalokho koshokoledi wobisi ngoba ibhotela lekhokho lisahlinzeka ngamandla amaningi.

Frequently Asked Questions

Mangaki amakhalori asesikweleni esisodwa soshokoledi?

Kuncike ohlotsheni nomkhiqizo, kodwa isikwele esisodwa esincane soshokoledi sivame ukuba phakathi kwamakhalori angu-20 no-45. Iziphundu zeshokoledi omnyama zivame ukuba noshukela omncane kancane, kodwa zisengaba namakhalori amaningi ngenxa yobuningi bazo.

Yimuphi ushokoledi onamakhalori ambalwa kakhulu?

Ku-ounce ngayinye, ushokoledi omnyama, wobisi, nomhlophe ngokuvamile kusondelene kakhulu ngamakhalori. Ushokoledi omnyama ungazwakala ugculisa kakhulu ezingxenyeni ezincane ngenxa yokunambitheka okunamandla nokuqukethwe okukhulu kwekhowe.

Ingabe ushokoledi omhlophe unamakhalori amaningi kunoshokoledi wobisi?

Kungaba njalo. Ushokoledi omhlophe wenziwa ngebhotela lekhokho noshukela, ngakho uvame ukuhlala ebangeni elifanayo lamakhalori njengoshokoledi wobisi noma uphakame kancane kuye ngomkhiqizo.

Ngingadla ushokoledi ngisakwazi ukwehlisa isisindo?

Yebo. Ushokoledi ungafaneleka ekwehliseni isisindo uma ulawula izingxenye futhi uwubala emgomweni wakho wansuku zonke wamakhalori. Ukukhetha izingxenye ezincane nokuwuhlanganisa nokudla okugcwalisa kakhulu kuyasiza.

Ingabe ushokoledi omnyama uhlale unamakhalori ambalwa?

Hhayi njalo. Ushokoledi omnyama uvame ukuba noshukela omncane, kodwa ukubalwa kwamakhalori kungafana nalokho koshokoledi wobisi ngoba ibhotela lekhokho lisahlinzeka ngamandla amaningi.

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