Ngoko, okokuqala, kufuneka uqaphele umxholo we-caloric wale ndawo yokutya. Kufuneka kuqatshelwe ukuba le ncwadana yemveliso yeebhakabhaka inkulu kakhulu. Ngoko ke, ukuba isonka sesonka esimnyama sinomxholo we-caloric kwi-200-240 kilocalories nganye kwi-100 gram yomkhiqizo, ngoko isonka esimhlophe kunye nezonkwa ezi xabiso zifikile kwii-kilocalories ezingama-300. Ukuba sithetha nge-buns, i-cookies kunye nokunye okubhaka, ngokoko ikhalori umxholo wale mikhiqizo ifinyelela ixabiso elithe xaxa-ukusuka kwi-300 ukuya kuma-450 kilocalories kwi-100 gram yomkhiqizo.
Ngokubaluleka kwezakhiwo ezikhankanyiweyo zeemveliso zokubhaka kwizondlo zokutya, kubalulekile ukuba uqaphele oku kulandelayo: umgangatho ophezulu we-caloric yomkhiqizo, onqwenelekayo kukutya xa ufuna ukulahla "iikhilogram" ezingaphezulu. Iibhonki kunye neebhonki ezikhankanyiweyo ziza kuzisa ingozi enkulu kumfanekiso wakho, kuba zizona zininzi zekharikhi. Amandla angaphezulu kwimo yeekhalori ezinikezelwa emzimbeni iya kuba yindidi edibeneyo yeethambo. Ukongezelela, iimveliso ezininzi zeebhaki ziqulethe ixabiso elincinci leswekile. Kodwa le carbohydrate, ngaphezu koko, ukuba iphezulu kakhulu ngeekhalori, iphinda ixakeke ngokukhawuleza ngomzimba wethu, leyo leyo ibangela ukwanda kwindleko yomzimba.
Ngaba konke oku kuthetha ukuba izinto ezibhakayo zinempahla ephantsi yokutya? Ukuba uthetha i-sweet buns kunye nezinye i-confectionery ezifanayo, ngoko unako ukuthetha ngokuthe ngqo ngefuthe elibi kwilizwe lakho.
Nangona kunjalo, ngokubhekiselele kwiintlobo ezahlukeneyo zesonka somnyama, umntu unokuthi iipropati zabo zokutya ziphezulu kakhulu. Okokuqala, isonka sinokuthathwa njengomthombo weeprotheni zemifuno. Kwiibakala zesonka somnyama, iprotheni esiyidingayo i-6 ukuya kwi-7 amagremu nganye nge-100 amagremu yomkhiqizo (ongeyonto encinci). Okwesibini, ukugcinwa kwesonka se-fats (iindawo eziphezulu kakhulu zamandla okutya) ziphantsi kakhulu-1-1,5 igrama kwi-100 gramme yomveliso. Okwesithathu, i-carbohydrate equlethwe kwimveliso yeebhaki (kukho ezininzi i-40 - 50 amagremu kwi-100 amagremu yomkhiqizo) kunye nokusetyenziswa okulinganayo kuya kuzuza kuphela, ukukhulula amandla afanelekileyo emzimbeni ngexesha lokugaya kwisiginci sesisu.
Ezinye izakhiwo zokutya eziphezulu zipheka iimpahla ezisuka kumgubo opheleleyo. Iingqungquthela zamagobolondo okutya ezihlala kuloo mgubo zinomlinganiselo omkhulu wamavithamini, ngokukodwa iqela B. Ukongeza, le ntlobo yeemveliso zokubhaka igalelo ekuphuculeni umthamo wesisu ngokukhuthaza ukuphambana kwamathambo emathumbu.
Ukunikezela ngolwazi olungentla ngentsimbi yeemveliso zeebhaka, uza kuba nako ukucinga ngokucokisekileyo malunga nokubandakanya le mveliso ekudleni kwakho. Ngelo xesha, akufuneki ukuba unqabe ngokupheleleyo i-muffins - unokukwazi ukutya kunye ne-sweet bun, kodwa kungcono ukwenza oko kusasa (kule meko, kunokwenzeka ukuba emzimbeni wakho ezi zi-calories ziya kusetyenziselwa phezulu kunokuba zibekwe ngaphezulu izicubu ze-adipose).