Ukudla Calorie futhi ukudla ngomumo

Ukuze banamathele endleleni efanele yokuphila, kubalulekile ukuqapha ekudleni kwabo kwansuku zonke. Ukwazi lokho ikhalori ukudla futhi ukudla ngomumo ukuthi zikhona ekudleni, awukwazi kuphela ugcine umzimba wakho usesimweni enempilo, kodwa futhi ulahlekelwe isisindo.

Ukuze ukwazi ukubona ngokunembile okuqukethwe kwama-kilojoule ukudla amaprotheni kwamafutha carbohydrate, kubalulekile ukuba acabangele ezinye zezici ezibalulekile. Okokuqala, khumbula ukuthi ngezinye ukupheka ezahlukene kuyinto ukulahlekelwa okuqukethwe kwama-kilojoule imikhiqizo. Ngokwesibonelo, ucezu yengulube fresh endaweni engamakhulu amagremu iqukethe 490 kilojoule. Lapho ukuthosa yengulube elahlekile amane amaphesenti okuqukethwe kwama-kilojoule. Ngesikhathi ophumayo, e stogrammovom ucezu sizoqukatha mayelana amabili namashumi ayisikhombisa kilojoule. Lokhu isici okufanele kucatshangelwe ekulungiseleleni neminye imikhiqizo. Duck isibindi ukuthosa ilahlekelwa caloric cishe amahlanu kilojoule inkukhu amane, amathathu turkey, ama-cod, ube ngamashumi amabini anamahlanu, izaqathe kanye nezinye nemifino cishe eyishumi nanhlanu nesikhombisa.

Uma ufuna ukugcina ukudla calorie ukudla ngomumo, isici ikhalori ukulahlekelwa kufanele kucatshangelwe uma kuphekwe, kungenjalo kungaholela non-ukuhambisana nemibandela yokudla kanye ekudleni.

Futhi, lapho okuphekwe kufanele acabangele ukulahlekelwa amavithamini kanye namaminerali. Ngokwesibonelo, ngo-osezingeni ezivamile dill ilahlekelwa amaphesenti amabili nanhlanu kavithamini C. Lapho dill okuphekiwe ulahlekelwa amaphesenti amahlanu kavithamini C.

ukudla Calorie futhi ukudla ngomumo futhi kuncike nezinye izinto. Ngokwesibonelo, ukusetshenziswa kwamanzi ngesikhathi ukupheka kakhulu kuthinta umphumela wokugcina. Uma sithatha isibonelo nokunye okufana nokolweni, e eziyikhulu amagremu nokunye okufana nokolweni eluhlaza iqukethe kilojoule angaba amakhulu amathathu, kodwa emva ukupheka engamakhulu amagremu oatmeal iqukethe kilojoule yikhulu kuphela. Khumbula ukuthi ngemikhiqizo eminingi, ezifana nokunye okufana nokolweni, pasta, thumba kakhulu elithambile, okusho ukwandisa umthamo yayo ngokumunca semali amanzi. Yingakho okuqukethwe kwama-kilojoule imikhiqizo siphelile izikhathi eziningi esimweni esingaphansi eluhlaza.

Ukukhuluma okunomsoco, kubalulekile ukwazi ezidingekayo nemfuneko nsuku zonke kilojoule. Abesifazane yokuzala kufanele kube usuku mayelana 2800 kilojoule for amadoda kancane ngaphezulu - 3300 kilojoule. Abasubathi, nabancelisayo nabesifazane abakhulelwe zidinga kilojoule angaphezu. Kufanele kuqondwe ukuthi yangosuku kufanele sisetshenziswe nombala usuku lonke.

Ukuze bakwazi ukuphila esebenzayo enempilo kubaluleke kakhulu ukudla ukudla okunempilo ekhaya, kunokuba snacking usuku lonke ezihlukahlukene eateries ukudla okusheshayo. Ngokwesibonelo, okuqukethwe kwama-kilojoule ukudla McDonald sika omkhulu kangangokuthi ngezinye ngesidlo esisodwa edliwayo uma hhayi ukulinganisa izinga nsuku zonke kilojoule ke kwesigamu nemigomo lemisiwe ledzingeka ngokunembile. Lezi ukudla okunama-kilojoule amaningi ithiye umzimba futhi kuholele ukukhuluphala.

ukudla Calorie futhi ukudla ngomumo - kuyinto kuyinkomba ebaluleke kakhulu ambalwa, uma kubhekwa ukuthi unganikeza umzimba wakho ne energy ezidingekayo ukuze kube kanye nokugcina Ukudla ilungelo, yakhelwe ukuze ulondoloze impilo enhle, ukubukeka kanye nesisindo. Ngaphandle kokuthi umqondo mayelana ikhalori, ungakwazi ukuzivumelanisa isisindo sakho bese ukhetha ukudla.

Ukunqunywa lemali edingekayo of kilojoule ekudleni incike yokuphila. Abesifazane asetshenziswa ngubani ukuthobela yokuphila asebenzayo futhi bazibandakanya emsebenzini owodwa owenziwe ezemidlalo okungenani izikhathi ezintathu ngeviki kwesisindo kwanele ukunciphisa kuyinsakavukela nsuku zonke kilojoule ukuba abesifazane 1,500, siphila ukuphila sasivumela esebenzayo, kodwa hhayi abathintekayo kwezemidlalo kufanele udle kilojoule angaphezu kuka 1200 ngosuku . Lapho sedentary yokuphila angasebenzi ukuze ukunciphisa umzimba ngesilinganiso sansuku zonke kufanele ibe ngu- kilojoule eziyinkulungwane.