Ukwesaba ukuphuza ubhiya omnandi oke kweqa emiqondweni yethu ukuthi kuzosenza sikhuluphale. Futhi izinganekwane ezimayelana nokuthi if ubhiya okhuluphele noma azungezi kuwo wonke amanethiwekhi omphakathi selokhu adalwa. Njengoba kulindelwe, kunendawo ephakathi nendawo kuyo yonke into esuka kuzo zombili izici ezinhle ngokuphelele nezimbi ngokuphelele. Ubhiya unokudla kwekhalori esizokubona kulesi sihloko, kepha kukodwa nje ngeke kukwenze ukhuluphale.
Sizohlaziya ezinye zezici ezibalulekile mayelana nokuthi ubhiya uyancipha yini noma cha nokuthi yiziphi izinto eziguquguqukayo ezisenza sibe sibi kakhulu ikhwalithi yokusetshenziswa kwabo.
Ama-calories ahamba nama-calories eza
Umzimba wethu ulinganisela njalo phakathi kwama-calories esiwadlayo kanye nama-calories esiwashisayo. Umzimba wethu, ngoba ukuphila nje kusha ama-calories. Amakholori asetshenziswa emisebenzini efana nokugaya ukudla, ukuthuthwa kwegazi, isisusa sezinzwa, ukunyakaza kwamehlo, imetabolism, ukukhula kwezinwele, izinzipho, njll. Sibiza isethi yalezi zidingo zamandla emzimbeni wesisekelo.
I-basal metabolism iyahluka kakhulu ngokuya ngokuhlukahluka okuthile okufana nobudala bomuntu, ukuphakama kwakhe, izakhi zofuzo kanye nokuhlelwa komzimba ukuze wenze okuncane noma okuncane. Kula makhalori asetshenziswa ku-basal metabolism kumele sengeze lezo esizisebenzisayo ngenkathi senza imisebenzi yethu yansuku zonke. Ukuhamba, ukuhlala phambi kwekhompyutha, ukuhambahamba, ukupheka, ukuhlanza, ukugeza, ukudlala imidlalo, ukugijima, njll. Ngokwesilinganiso semisebenzi usuku lonke sinikeza umsoco oyisisekelo futhi sizothola isamba esiphelele samandla esisebenzisayo.
Lokhu kusetshenziswa kwamandla okuphelele noma okubizwa nangokuthi amakhalori wokulungisa yilawo asikhombisa ama-calories umzimba odinga ukugcina isisindo futhi ukwazi ukusebenzisa yonke imisebenzi yawo yokwenziwa komzimba ngendlela efanele. Yebo, uma sisebenzisa ama-calories amaningi kunesondlo sizobe sithola isisindo futhi uma sidla kancane, sizobe sincipha.
Ungase uzibuze ukuthi konke lokhu okuvezwa ngamakhalori kuvela kuphi. Lona ngumqondo wale ndatshana. Esikhundleni sokucabanga ukuthi ngabe ubhiya uyakukhuluphalisa yini noma cha, kufanele ucabange ukuthi ukuphuza ubhiya kukhulisa amakhalori owadlayo nsuku zonke ngaphezu kwemali oyichithile yamandla noma cha. Umuntu oyedwa angaphuza ubhiya futhi anciphise umzimba kanti abanye bayaphuza futhi bakhuluphale. Konke kuncike kwisamba samakhalori ngosuku futhi kugcinwa ngokuhamba kwesikhathi.
Ngabe ubhiya uyakudlisa ngokudla?
Ngaphezu kwalokho, mhlawumbe uke wacabanga kaningi ukuthi ukuphuza ubhiya ngokudla kukwenza ukhuluphale ngokwengeziwe ngokuhlala ugaye isikhathi eside. Akukho kudla noma isiphuzo ngokwako esenza ukhuluphale noma wehlise isisindo kulo mhlaba. Isethi yabo nenhlangano onayo ekwenza ukhuluphale noma cha. Uma unosuku lapho weqe amakhalori, akukho okwenzekayo. Vumela izifiso zakho ngezikhathi ezithile.
Sithola isisindo noma sandisa amafutha emizimba yethu lapho insalela yekhalori igcinwa ngokuhamba kwesikhathi. Kuvamile ukwehluleka ngezimpelasonto esidlweni somndeni, Kepha uma uzinakekela u-80% wesikhathi sakho, ungakwazi ukukhokhela lelo banga ukuze ulijabulele.
Impilo izothokozelwa futhi nakanjani ubhiya obandayo futhi ocwebezelayo uyafuneka. Kukholakala kabanzi ukuthi ubhiya uyakhuluphalisa ngoba wakhiwa ngokuvutshelwa kwemvubelo ovela ekwenziweni, okwenziwe ngemithombo yebhali nokunongwe ngamahops.
Yize ubhiya uyisiphuzo esidakayo futhi utshwala abuthathwa njengesakhi somsoco, Isiphuzo sokuthi, ngamanani amancane, sinempilo. Ukuzuza kwesisindo somuntu akuhlobene nokuphuza kwakhe ubhiya, ngaphandle kwalapho eyisidakwa, kodwa nenani lamakhalori afakwe ekudleni.
Umkhuba ovame kakhulu kubantu abadla isidlo sasemini ngaphandle kwekhaya ngama-tapas. I-caña enesaladi ephezulu yaseRussia, enye enama-anchovies othosiwe, amaqanda aqotshiwe noma amanye ama-chorizo nesinkwa esimhlophe. Lezi yizibonelo zama-tapas ahlangana kahle nobhiya opholile kakhulu. Ucabangani ngalezi zinhlanganisela? Ngabe ucabanga ukuthi yibhiya le ekwenza ukhuluphale noma ngamafutha avela kuma-chorizo, lawo athosiwe nemayonnaise?
Imiphumela emihle kabhiya emzimbeni
Akusona isiphuzo kuphela esamukelwa emphakathini futhi esinconywayo uma ukusetshenziswa kwaso kungaphakathi futhi kunesibopho, kepha futhi kunikeza nezinzuzo emzimbeni wethu. Kukhona ukwesaba okwesabekayo okususelwa kwinganekwane esabalele eminyakeni edlule ukuthi konke ekwenzayo ukufaka imibono eyiphutha. Ubhiya ufana nanoma imuphi omunye umkhiqizo oqukethe amakhalori futhi uma isamba samakhalori ekudleni kanye nobhiya singaphezu kwemali oyichithile yamandla, uzothola isisindo ngokuhamba kwesikhathi.
Kufanele kushiwo lokho utshwala uqobo abuthathwa njengesakhi futhi bunama-kcal ayi-7 ngegremu ngalinye. Kodwa-ke, ubhiya akuyona nje utshwala. Ngaphezu kwalokho, kuphela u-4,8% ngokwesilinganiso kuzo zonke izinyosi utshwala. Ubhiya wemvelo awunawo ama-calories amaningi, awunawo amafutha noma ushukela ogcwele. Ngokuphambene nalokho, inenani elikhulu lama-carbohydrate, amavithamini namaprotheni.
Umhlanga ngokuvamile unama-calories angama-90. Ukuthola umbono, njalo ngo-100 ml kabhiya unama-calories angama-43. Isiphuzo esilula kakhulu uma singasiqhathanisa nezinye iziphuzo ezibandayo njengeCoca Cola noma iFanta. Uma utshwala buncane utshwala, amakhalori ambalwa abazobunikeza. Amathini angenawo utshwala anama-calories angu-50 kuphela, kanti elilodwa elinotshwala line-150 kcal.
Uma umuntu kufanele adle cishe i-2000 kcal ngosuku ukugcina isisindo sakhe, njengoba ubona, ubhiya akuyona into enekhalori kakhulu ongayicabanga. Okwabo ukuphuza okufanelekile okwenza ube nezinzuzo zobhiya ngaphandle kokulimaza impilo yakho noma ukufaka amakhalori athe xaxa.
Ngiyethemba ukuthi ngalolu lwazi ungacacisa kangcono yonke inkohliso yokuthi ubhiya uyakukhuluphalisa.