Izinto eziphezulu kakhulu zeekhalori ezifake umzimba wethu ngokutya ziyimpahla. Xa ukugaya nge-enzyme yokugaya igram yegrum kwiimveliso zokugqibela (amanzi kunye ne-carbon dioxide), malunga ne-9 kilocalories yamandla akhululwa. Ukutya okuqulethe ixabiso elininzi leoli, zibandakanya zonke iinyama kunye neentlanzi, i-fat, ibhotela kunye neoli.
Umxholo wekhalori wee-carbohydrates isiqingatha seekhalori ezinamafutha kunye ne-4 kilocalories nganye ngegrama zezi zinto. Inani elikhulu le-carbohydrate lifumaneka kwiintlobo ezahlukeneyo zesonka, i-pasta, izityalo ezihlukahlukeneyo (i-oat, i-buckwheat, ilayisi, njl.), I-confectionery. Kufuneka uqaphele ukuba i-ashiyure ikhulu i-carbohydrate ecocekileyo, kunye nomxholo wekhalori wekhulu lemigrama yale mveliso phantse kwii-kilocalories ezingama-400.
Umxholo we-caloric weeprotheni unokulingana nokulingana nekhalori ye-carbohydrates, oko kukuthi, xa enye iprogram yeprojekti ikwahlula kwi-digestive tract, malunga ne-4 kilocalories iya kukhutshwa. Imveliso enomxholo weprotheni ephezulu iquka inyama ephilileyo kunye neentlanzi, i-cottage shizi, ubisi, i-kefir, ushizi, amaqanda, i-caviar, iibhontshisi, iigrasi, iimbotyi.
Sifanele sisebenzise njani ubomi bethu bemihla ngemihla ngolwazi lwekhalori lweeprotheni, amafutha okanye i-carbohydrate? Le ngcaciso ibaluleke kakhulu kulabo abafuna ukukhawuleza ukulahla ubunzima bomzimba obuninzi. Inyani kukuba umxholo wekhalori weesitya (kwaye ngoko ukutya konke) kunomphumo othe ngqo kwisisindo sethu. Ukuba imini siyifumana inani leeprotheni, amafutha kunye ne-carbohydrates, ekubungakanani kweekhalori ezigqithiseleyo ezibonakalisiweyo kwindleko yamandla ekudleni, ngoko ke iikhalori ezingaphezulu ziyakuthi zigcinwe njengamafutha atyobileyo. Ngenxa yoko - ukubonakala kobunzima bomzimba obugqithiseleyo, isibalo sophawu, ukusabalalisa inzala esuka kwesini esahlukileyo ...
Ngoko, kufuneka wenze ntoni kule meko? Okokuqala, kufuneka uqaphele inqanaba le-caloric oyifunayo. Esi sibonakaliso siya kuxhomekeka kwizinto ezininzi: ubudala bakho, ubunzima bomzimba, iimpawu zomsebenzi wobugcisa, izinga lomsebenzi wokwenyama ngexesha lakho lokuzonwabisa. Eyona nto ingcono kakhulu kukuba, ukuba ufumane iingcebiso kumcebisi (i-dietitian). Kukholelwa ukuba umxholo we-caloric kuwo onke amaprotheni, amafutha kunye nee-carbohydrates kwimenyu yemihla yomntu omdala kwisixa-mali kufuneka ibe malunga ne-3000 kilocalories (kodwa, kwakhona, esi sibonakaliso ngokuthe ngqo).
Ukuba unelisekile ngesisindo sakho samanje, ngoko kufuneka uqinisekise ukuba ukutya kwakho kwekharori akudluli kulo mfanekiso. Kule meko, zonke iikhalori eziza kukhutshwa emzimbeni wakho ngenxa yokucoceka kweeprotheni, amafutha kunye ne-carbohydrate yokutya, ziya kupheliswa ngokupheleleyo ukubonelela iinkqubo zomzimba. Yaye i-fatty surplus deposits ayiyi kubakho ndawo.
Kodwa ukuba sele sele unesisindo somzimba ogqithiseleyo kwaye ngoko ke ufuna ukunciphisa ubunzima, unganciphisa ngamabomu umxholo we-caloric wokutya, oko kukuthi. ukwenza ukuba lingalingani ne-3000 kilocalories, kodwa, bathi, 2900. Kule meko, ukwenzela ukulungiselela ukungabikho kweekhalori eziyi-100, umzimba wethu uya kunyanzelwa ukuba uhlukanise inani elincinane lamanqatha asele kwisitoksi sayo imihla ngemihla, kwaye ubunzima bomzimba wakho buya kuncipha.
Kodwa khumbula ukuba akukho mzekelo kufuneka unganciphisi umxholo wekhalori yokutya ngokunciphisa umxholo weprotheni kuwo (kufuneka ufumane ubuncinane i-90-100 amagremu ngosuku). Kodwa inani le-carbohydrates kunye namafutha atyotywa angancitshiswa kancinci ngaphandle kokukhathazeka kakhulu kwimpilo yakho (nangona akufanele uwashiye ngokupheleleyo ukutya).
Ngaloo ndlela, ukwazi ulwazi malunga nomxholo wekharori wezinto eziphambili zesondlo, ezibandakanya amaprotheni, amafutha kunye ne-carbohydrate, unokukwazi ukucwangcisa ngokufanelekileyo ukutya kwakho kwaye ufezekise isimo esifanelekileyo somfanekiso wakho.