Umxholo we-caloric weemveliso zokutya ukhankanywe ngokulandelelana okulandelayo. Izixhobo ezisisiseko zesondlo (ezibandakanya amaprotheni, amafutha kunye ne-carbohydrate) ziqulethwe kwimveliso ethile, umxholo wekhalori. Ngoko ke, kulungele ngakumbi ukubonakalisa zonke iintlobo zokutya ngeempawu zazo zekhalori ngokusekelwe kohlalutyo lomxholo walezi zixhobo ezisisiseko.
Iiprotheyini ezine-protein (inyama, ubisi, i-kefir, intlanzi, i-cottage shizi, ushizi) zinokulinganiselwa kwixabiso le-caloric eliqhelekileyo, ngaphandle kwezo ntlobo zeemveliso, ezongeziweyo kubuninzi beeprotheni zibonakaliswa ngumxholo ophezulu weenqatha - i-ngulube, inhlanzi enamafutha, ukhilimu omuncu. Kufuneka kuqatshelwe ukuba iiprotheni zisetyenziselwa ukuhlangabezana neemfuno ze-plastic metabolism, oko kukuthi, ziyimfuneko ekukhuleni komzimba, ukuphuhliswa kwayo, ukuguqulwa kwamalungu asebegugile kunye nezinto ezincinci. Ngokuqhelekileyo, iiprotheni zisetyenziselwa "izinto zokwakha", kungekhona kwimveliso yamandla. Ngako oko, akufuneki ukuba kuyimfuneko ukunciphisa ukusetyenziswa kwamaprotheni. Izinga lomzimba lokusetyenziswa kwezi zinto kumzimba womfazi omdala li malunga nama-90-120 amagremu ngosuku (eli nani landa ngokuxhomekeka kwindleko yesisindo somzimba kunye nesantya sokusebenza komzimba). Nangona kunjalo, ukugqithisa kwama-protein ekudleni akufuneki, kuba i-surplus iya kuba yimizimba ye-adipose kwaye iyonakalisa sakho isibalo.
Amafutha yileyona caloriki yazo zonke iziseko ezisisiseko zesondlo. Ngokugonywa kwindlela yokugaya kunye nokugaya kwe-digam, igram enye yeoli inika amandla amaninzi kabini njengomlinganiselo ofanayo we-carbohydrate okanye iiprotheni. Ngako oko, kulungile ukuthetha ukuba ukutya okunomxholo ophezulu weoli kunomonakalo. Iintlobo ezininzi ze-caloric eziqulethwe ngamathambo zingabizwa ibhotela (zombini i-creamy kunye nemifuno), inyama enamafutha kunye neentlanzi, i-lerd. Ukusebenzisa kakubi izitya eziqulethwe ngamafutha, unomngcipheko omkhulu wokutshatyalaliswa komfanekiso ngenxa yokubonakala komzimba. Ngako oko, inani lamafutha ekudleni okudliwayo kufuneka lilawulwe ngokungqongqo.
I-carbohydrates ibhekisela kwizinto ezinokondla ezinokuthi ziphazamise lo mfanekiso kakhulu. Nangona kunjalo, isiphumo esinjalo siphumelele kakhulu ngenxa yekhhalori yemeko ye-carbohydrates (ilingana nokulingana nekhaloriki yeeprotheni), kodwa kunoko kwisixa salezi zinto ezidliwe ekudleni. Inyaniso kukuba ukutya okuhle kakhulu kunamaxesha amaninzi anamaqabane amaninzi. Ngokomzekelo, iiskese nezinye iilekese ezifanayo ziqhelekileyo zi-carbohydrate eziqinileyo. Ngako oko inyopho enomsoco isoloko ingozi kakhulu ukuphazamisa umzobo. Kwakhona, inani elikhulu le-carbohydrate liqulethwe kwi-pasta, iibakala ezihlukeneyo zesonka, phantse yonke into.
Ukunikezelwa konke oku ngasentla, kuyacaca ukuba iimveliso zeekhalori eziphezulu eziphambukayo ziza kuba yimveliso equkethe ii-carbohydrate ezininzi kunye namafutha ngexesha elinye. Kule mveliso kunokubakho izitya ezininzi, ezizinto ezilungileyo kwiindawo zokutyela zokutya. Ngako oko, ungafuni ukutywala "ngokukhawuleza" - kungcono ukuzama ukufaka imihla ngemihla kwimenyu kuphela ekutya okungeyona ndlela efanelekileyo kwaye engekho ephezulu-khalori, engayi kuphazamisa isibalo sakho.