Naliphi na umfazi ogqithiseleyo kufuneka athathe isenzo esifanelekileyo ukulungisa umzobo wakhe. Kwimeko yokubonakala kweekhilogram "ezongezelelweyo", okokuqala kukho konke okuyimfuneko ukuyeka ukukhula okuqhubekayo kwezicubu ze-adipose. Oku kunokwenziwa ngokunciphisa ukusetyenziswa kwemveliso yokutya enegunya eliphezulu eliphezulu, ziqulethe inani elikhulu le-carbohydrates kunye nefuthe. Kwabaninzi abantu, le miqathango sele isele ngokwaneleyo ukulahla izicubu ze-adipose ezingaphezu kwexesha kwaye ziphinde ziphinde zivumelane kunye nokuqina komfanekiso. Nangona kunjalo, ngokuqhelekileyo ukuqonda ngesidingo sokulungiswa kwesibalo sabo kuya kwisini esilungileyo xa ingxaki yobunzima obunzima ikhula ibe yingxaki yokuphuhliswa kwesimo sengqondo esibizwa ngokuba yi-obesity. Kule meko, ukuthetha ngokomfuziselo, ukulwa nokunyuka komzimba kuhamba nganye ikhalori.
Ngoko, unokubala njani inani leekhalori kwisitya opheke? Ukwenza oku, kufuneka kuqala kuqala ukuba ufumane inani leeprotheni, amafutha kunye ne-carbohydrate equle kwi-100 gram yomkhiqizo. Ngokuqhelekileyo le datha ihlala iboniswa kwiipakethe zeemveliso.
Emva koko kela inani lenani lala maqumrhu okutya owaye ekulungiseleleni isitya sakho. Ngokomzekelo, wathatha ama-200 amagremu e-buckwheat yokupheka ibhotela ye-buckwheat. Kuwo onke amagremu e-100 yale mveliso iqulethe i-12 gram yeprotheni, i-3 grams yeenqatha kunye nama-68 gram e-carbohydrate. Ngokufanelekileyo, i-200 grams ye-buckwheat iqulethe i-24 gram yeprotheni, i-6 grams yeenqatha kunye ne-136 gram ye-carbohydrates.
Emva koko kufuneka ubale ingqikithi yekhalori yesitya esilungisiweyo esekelwe kwindleko yamandla nganye yezinto ezidwelisweyo, ekubeni igram enye yeeprotheni okanye i-carbohydrates ngexesha lokucoca emzimbeni unikeza ubuninzi bemali - malunga ne-4 kilocalories kunye negram enye ye-fatty-9 kilocalories. Ngokomzekelo wethu, isiqulatho somlinganiselo wekhalori kwisitya siya kuba ngolu hlobo lulandelayo: 24 amagremu weprotheni × 4 i-kilocalories + 6 amagremu weenqunu × 9 i-kilocalories + 68 amagremu e-carbohydrates × 4 i-kilocalories = 422 i-kilocalories.
Njengoko ubona, ukubala iikhalori kwisitya esilungisiwe akuwona wonke umsebenzi onzima, isisombululo sokuba kunokwenzeka nokuba ngabafundi besikolo esiphakathi. Nangona kunjalo, xa ubala umxholo wekhalori weesitya, kukho iimbuzo ezinokuthi zivele zifuna ukucaciswa. Yiyiphi leyo mibuzo?
Okokuqala, awukwazi ukufumana rhoqo ulwazi olunzulu malunga neziqulatho zazo zonke iziseko ezisisiseko zesondlo (amaprotheni, amafutha kunye ne-carbohydrate) kwimveliso ethengiweyo. Ngokomzekelo, ukuba uthenge isonka okanye isonka sesonka esimnyama (ukuba kuthengiswa ngaphandle kokupakishwa okukhethekileyo), awuyi kufumana ulwazi oluyidingayo malunga nale mveliso, kwaye mhlawumbi kuya kuba yinto engenakunceda ukuqhagamshelana nomthengisi uncedo. Ewe, kwaye ubize rhoqo kwi-laboratory ebhakabhakeni, kunye neenkcukacha malunga neprotheni okanye umxholo we-carbohydrate kwisonka, mhlawumbi awufuni ukufuna ... Ngaloo ndlela, sebenzisa itheyibhile yeakhariyori yokutya efumaneka kwiincwadi ezininzi malunga nokutya okunempilo kunye nentsholongwane. Kule meko, kufuneka uthathe amaxabiso kwizinto eziphambili zamandla, ugxininise idatha yedatha. Kodwa ungakhathazeki kakhulu malunga nokuchaneka kwezibalo - nangona ukungafani phakathi komxholo okwenyaniweyo kunye nesondlo kungenakukhunjulwa, kodwa ke le mpazamo apha ayiyi kuba yinto enhle kakhulu ekuphambukeni kwedatha yakho kwiqulatho yekhalori yesitya.
Okwesibini, abaninzi bayakhohliswa ngolwazi malunga nobukho bama micronutrients kunye namavithamini ekudleni. Kukho umbuzo onengqiqo: kutheni sibala umxholo wekhalori yesitya, ucinga kuphela umxholo weeprotheni, amafutha kunye ne-carbohydrate, kodwa ungayihlawula nayiphi na into enomxholo, umzekelo, i-magnesium, isinyithi okanye i-ascorbic acid? Inyaniso kukuba zombini ii-microelements kunye namavithamini zisetyenziswe emzimbeni kungekhona ukwahlula ukukhulula amandla, kodwa ukuba zifakwe kwii-molecule ezinzima (umzekelo, i-enzymes) kunye nokuqinisekisa umsebenzi wabo we-biochemical, kunye nokumisela okanye ukuthatha inxaxheba kwizinto ezithile iinkqubo (kubandakanywa nokugaya). Ngoko ke, ulwazi malunga ne-microelements kunye neivithamini eziboniswe kwiphakheji yokutya luyimfuneko ebalulekileyo, ebonisa inzuzo eyongezelelweyo yale mveliso, kodwa ingenxulumene nenkqubo yokubala iikhalori kwiitya zokupheka.
Ukuba ilayibrari yakho yasekhaya ayinayo incwadi kunye neetafile zekhalori umxholo, oku akusiyo isizathu sokukhungatheka. Okwangoku, kukho iiwebhusayithi ezizodwa kwi-Intanethi ezinika iikhalori kwisitya opheka kuso.
Nangona kunjalo, kungakhathaliseki ukuba uzame kangakanani ukubala iikhalori kwisitya ophekiweyo, kufuneka ukhumbule ukuba ukwazi i-caloric kokutya kukuphela kwemfuneko yokukhupha ubunzima obukhulu. Into ephambili omele uyenze ukuyisebenzisa ngokufanelekileyo ngolu xwebhu xa uceba ukutya kwakho. Emva kwakho konke, ngokwabo izibalo zezibalo zeekhalori azikwazi ukukunqanda ukuba uthathe inxalenye eyintandokazi yenkukhu ethosiweyo okanye ipayi elimnandi elizaliswe nge-cherry jam yokutya ...