Ukubala amakhalori ngokufanele ukuze wehlise isisindo

Kungani kubalulekile ukubala amakhalori?

Ngesikhathi sithokozisa, umzimba wethu uthola amakhalori asetshenziswa ukuze sinikeze amandla, sikhule noma sibephila. Lapho sithokozisa amakhalori amaningi kunalawo asilahlayo, kuqala ukwanda kwesimo. Ngakolunye uhlangothi, ukuze wehle isisindo, kudingeka sisungule ukuswela amakhalori.

Izingxenye ezisemqoka zokubala amakhalori ukuze wehlise isisindo

1. Chaza ukwanda kwakho kwamakhalori. Isinyathelo sokuqala ukukhomba inani lamakhalori adingekayo emzimbeni ukuze ugcine isisindo. Kunemithombo eminingi ye-intanethi engakusiza ukuba ubale lokhu ngokusekelwe emnyakeni yakho, ubulili, ukuphakama nemisebenzi yomzimba.

2. Dala ukuswela amakhalori. Ngemva kokwazi ukukala kwakho, udinga ukudala ukuswela ukuze uqale ukwehla isisindo. Ngokuvamile kuyalulekwa ukuhlinzeka ngokuphela kwamakhalori ngo-500 kuya ku-1000 ngosuku ukuze wehle ngo-0.5 kuya ku-1 kg ngesonto.

3. Landelela amakhalori akho. Kukhona izinhlelo zokusebenza eziningi, ezifana ne-MyFitnessPal noma i-Lose It!, ezikuvumela ukuthi ulandele ukudla kwakho kalula. Vele urekhode ukudla kwakho, futhi uhlelo luzobala ngokuzenzakalelayo amakhalori akho nemakronutriyenti (ama-proteins, amafutha, ama-carbohydrates).

Indlela yokugcina rekord yamakhalori

Manje, njengoba uswazi ukuhlola kwakho nokwakha ukuswela, kubalulekile ukuhlela kahle ukubala kwakho amakhalori. Nansi eminye imihlahlandlela:

• Funda labels. Kuwo wonke amaphakheji okudla kucacisiwe ukuthi mangaki amakhalori atholakala ku-portion. Ungakhohlwa futhi ukuthi ubheka usayizi we-portion ukuze ungatholi amaphutha.

• Sebenzisa izisindo zokupheka. Ukuze uqinisekise ukunembile ekubaleni, weighs ukudla ngaphambi kokupheka. Lokhu kuzosiza ukuthola idatha enembile ngamamakhalori futhi kuvikela amaphutha.

• Ungaphuthelwa iziphuzo. Iziphuzo zingaba namakhalori amaningi, ikakhulukazi eziphuzwayo ezithosiwe nezAlcoholic. Qiniseka ukuthi uwabala ku-limiti yakho yansuku zonke.

Izibonelo zokudla namakhalori awo

Nansi eminye imiboniso yokudla namakhalori ukuze uqonde kahle ukuthi ungakudla kangakanani:

Ukudla I-portion Amakhalori Ama-Proteins Amafutha Ama-Carbohydrates Iqanda leNkukhu 100 g 165 31 g 3.6 g 0 g Ibhakede leMbali 100 g 111 2.6 g 0.9 g 23 g Isaladi sezitsha 150 g 50 2 g 0 g 10 g Apple 1 no. 95 0.5 g 0.3 g 25 g

Imibuzo ebuzwa njalo

Ungayigwema kanjani amaphutha ekubalaseni amakhalori? Qiniseka ukuthi awuphuthelwa isidlo futhi usebenzisa izilinganiso ezinembile zamaphesenti.

Kungenzeka yini ukwehla isisindo ngaphandle kokubala amakhalori? Yebo, kodwa lokhu kuvame ukukhathaza kakhulu ukuzimisela nokuzithiba ukuze ungadluli.

Mingaki amakhalori ongawadla ngosuku? Lokhu kuncike kokuqonda kwakho kokubalulekile kwamakhalori kanye nezinjongo zakho zokwehla isisindo.

Isiphetho

Ukubala amakhalori kungase kubonakale kungelula, kodwa uma ungena kahle, kuba lula futhi kuqondakala. Ngiyethemba lezi zinhlelo zizokusiza ohambweni lwakho lokwehla isisindo futhi ube nempilo engcono. Ungakhohlwa ukuthi kubalulekile hhayi kuphela inani lamakhalori, kodwa futhi ikhwalithi yokudla!

Ufuna ukwazi ukuthi mangaki amakhalori ekudleni kwakho okuthandayo? Layisha isithombe bese uthola idatha enembile yamakhalori ne-BJU ukuze ulawule ukudla kwakho ngohlelo lwethu!