Iikhalori - yintoni na?
Iikhalori - iyunithi yokushisa, eyakhiwe ngenxa yokufana nokutya okuthe ngqo. Ii-carbohydrates zibhekwa njengowona mthombo wongundoqo wamandla. Ngenxa yokungakwazi kwawo, iiprotheni kunye namafutha aqala ukutshiswa, apho, phantsi kweemeko zesibonelelo se-carbohydrates, zisetyenziswa kwezinye iinjongo. Kuboniswe ukuba igram yeafats iqulethe malunga neekhalori ezilisithoba, kunye negram yeeprotheni kunye ne-carbohydrates - malunga neekhalori ezine. Kodwa ezininzi zeemveliso esizisebenzisayo zinokubunjwa kobunzima, ngoko umxholo ngamnye wekharikhi uya kuba ngowakho (kwi-100 amagremu yomkhiqizo). Umxholo wekhalori uboniswe kwii-kilocalories (1000 iikhalori = 1 kcal). Ukutya okuphezulu kakhulu kweekhalori ngabantu abanomxholo ophezulu weoli. Izinga lekhalori elikhoyo kunye nenani lokusetyenziswa kwabo lingafaniswa netafile zekhalori.
Ubuninzi bekhalori buza kuba lukhulu kangakanani kumntu?
Iingqungquthela ezahlukeneyo zabantu zifuna izixa ezahlukeneyo zeekhalori. Ngokomzekelo, umzimba wesilisa udinga iikhalori ezingaphezulu komzimba wesetyana, kuba kumadoda onke iinkqubo zokuxilonga zenzeke ngokugqithiseleyo, ngesiseko apho kufuneka khona amandla amaninzi. Amandla amaninzi, kwaye ngoko ke iikhalori, idinga umzimba omncinane kunye okhulayo, kwaye sele sele usekhulile, inani leekhalori lingaba yingozi, kuba kuya kuba nzima ukuba injalo ikwazi ukwenza ininzi yokutya.
Bala inani leekhalori ozifunayo kuxhomekeke ekubeni ingaba umntu ufuna ukuphucula okanye ukulahlekelwa isisindo, uholele indlela yokuphila enempilo okanye ukwandise ubunzima bomzimba.
Ngokomzekelo, umzimba wowesifazane osemncinci ongeyisebenzisayo kwaye akabhekiseli kumsebenzi onzima, umlinganiselo wansuku zonke uya kuba malunga nama-khalori angama-2800. Ngendlela efanayo yokuphila, umntu uya kufuna ama-calories ama-3300 ngosuku. Ngomsebenzi onzima okanye kwimidlalo, i-calories yansuku zonke iya kunyuka: ibhinqa liya kufuna malunga ne-3500, kunye ne-man-4,500 khalori. Kufuneka iikholori ezingakumbi zokuncelisa kunye nabasetyhini abakhulelweyo - ii-3200 - 3500 khalori. Xa sele bekhulile, abafazi baya kuba neekhalori ezingama-2100, kunye namadoda malunga nama-2500, kuba kule minyaka iphila ngendlela yokuhlala.
Indlela yokubala inani lekhalori lemihla ngemihla ukuba ufuna ukulahlekelwa isisindo.
Ukunciphisa umzimba, kufuneka udle iikhalori ezingaphantsi komzimba wakho. Kodwa akufanele lilibaleke ukuba nayiphi na umzimba idinga izinga elincinci lomgangatho weekhalori ezigqityiweyo, liqinisekisa iinkqubo ezifunekayo zokusetyenziswa komzimba, ukusebenza komzimba kunye nokusebenza ngokuqhelekileyo kwamalungu angaphakathi. Kwiimeko apho ukutya kuncitshisiwe kangangokuba oko kungagqithisi ubuncinane, loo mntu akayi kukhulula umzimba, umzimba wakhe uya kusebenzisa amandla angaphantsi, kwaye ngenxa yoko, umsebenzi oqhelekileyo wendalo uya kuphazanyiswa, iinkqubo ze-metabolism ziya kuncipha, kunye nokunyaniseka kuya kubonakala. Umzimba womntu, ngokweemeko zokungabi namandla kwamandla, uqala ukugcina amafutha "kwindawo egcinwe kuyo", ngoko ukulahleka kwesisindo okulindelekileyo kungeke kwenzeke.
Nantsi umzekelo wokubala ngokuchanekileyo kwekhalori ukuba ufuna ukulahlekelwa isisindo, indlela esetyenziswa kumazwe apho kulandelwa imigangatho ephantsi yeekhalori (eNgilani, eU.SA). Okokuqala kufuneka ubale izinga lekhalori lemihla ngemihla ukuzinzisa ubunzima bokwenene kwaye ubale isantya sobunzima ofuna ukusifeza, uze ukwandise inani lekharoriki elibalwe ngumlinganiselo we-14.
Kulo mzekelo, ukubala ku-pounds (1 iipounds = 0, 453 kilogram). Masenze isibalo kumzekelo wesifazane olinganisa iikhilogram ezingama-65 kwaye ufuna ukuwuphonsa kwi-kilogram ezingama-55. Ukuzinzisa ubunzima obukhoyo, uya kufuna iikhalori ngosuku: 143, 143, ama-pounds (65 kilogram: 0, 453 iipounds) x 14 = 2009 cal. Ukunciphisa ubunzima ukuya kuma-khigramgram engama-55, kuya kufuneka adle iikhalori ezili-1700: (55 kg: 0, 453 iipounds) x 14 = i-1700 khalori.
Ukubalwa kweekhalori zokwakha isistim.
Amadoda asoloko efuna ukuba nomzimba omuhle, ngoko baninzi bazama ukupompa izihlunu kwiimpawu. Kodwa ukwakha ubunzima besisipha, ukunyamezela okwenyama kuya kukwanela, kuya kufuna ukutya okhethekileyo. Kule meko, kuyimfuneko ukuba ixabiso le-calorific (ixabiso lamandla) lidlula inani lekhalori yansuku zonke kwisisindo samanje. Ukubalwa kungenziwa ngendlela efanayo nokunciphisa ubunzima, kuphela apha umphumo oyifunayo kufuneka ube mkhulu kunokwenene ubunzima. Kubalulekile kunye nomgangatho wokutya ekudleni, kuba ubunzima besisu bunamaprotheni, ngoko ke kuyinqweneleka ukudla ukutya okuphezulu kwiprotheni.
Ukubala kwezinga lekhalori lemihla ngemihla ngamnye, kwaye kuxhomekeka kwiiparitha ezininzi. Zibala ngokwakho, ngokuqwalasela imithwalo yemvelo, akulula. Apha, umqeqeshi okanye oyingcali unokuza kuhlangula, okuza kubala ngokuthe ngqo imithwalo kunye nokutya okulungileyo kuwe. Kodwa khumbula ukuba ukuphumeza ubuhle bomzimba wakho, akudingeki ukuba uphuze ama hormones anabolic. Enyanisweni, ngaphezu kokuphuculiswa kweprotheni, kunokukhokelela kwiinkathazo ezininzi.