Uma ucabanga ukugcina umugqa kancane, kufanele ukubone lokho utshwala bunamaphesenti amakhulu amakholori. Kodwa nakanjani futhi ngalokho ongacabanga, Ingabe utshwala bukwenza ukhuluphale? Imibono eminingana iye yachazwa kabanzi futhi eminye yayo iyaphikisana. Uma sisekelwe kulokho okuthintekayo, uma isiphuzo noma ukudla kunama-calories amaningi, kungase kukhuluphale.
Ukulahlekelwa isisindo nokuphuza utshwala kwabaningi akufani, kodwa ekudleni okuningi okungenakwenzeka kuye kwenziwa futhi uze ukuzonxephezela ukudla kwakho. Ukuze wenze lokhu, kufanele uqaphele inani lotshwala oluphuzayo futhi uhlobo lwesiphuzo olukhethiwe. Qaphela futhi ukuthi ukuphuza kuyithinta kanjani imikhuba yokudla.
Utshwala nama-calories awo
Kunezizathu eziningi Ungafaki utshwala ekudleni kokunciphisa umzimba. Incazelo ecacile kakhulu ukuthi sibhekene ne-7 kcal ngegremu ngayinye. Uma sikuqhathanisa nokuthatha ama-carbohydrates namaprotheni, sibhekene nenkinga 4 kilojoule ngegremu.
Kusukela lapha siqala enye yezincazelo. Njengoba kunikezwe iphesenti eliphezulu lama-kilojoule, kuyagwenywa ukuthi kukhuluphalisa futhi kuningi, kusukela iphula i-oxidation yamafutha nama-carbohydrate. Okwenzekayo kulula, uma umzimba awukwazi ukushisa amandla angaphezu kwamandla futhi uwuqede, kulokhu ungayishisi futhi uzoyigcina.
Yini enye eyengezwe kule ncazelo? Khumbula ukuthi utshwala bungahambisana neziphuzo ezinoshukela. Nakuba utshwala vele bunoshukela, uma sihambisana nezinye izinhlobo zeziphuzo ze-caloric, Kuzoba isengezo ekuthatheni kwakho. Uma ngaphezu kwalokho, sidla ukudla okulula, kuzoba isizathu esisodwa esengeza emkhawulweni wekhalori.
Olunye ucwaningo luze lwaveza ukuthi intsha ingakwazi ukuthwala kanzima ngenxa yokukhuluphala ngokweqile. Uma besebancane bephuza iziphuzo ezifika kwezine ngosuku, bangaba sengozini enkulu esikhathini esizayo sokuhlushwa ukukhuluphala ngokweqile.
Ngobusuku beziphuzo singathola ukudla uhhafu wamakholori okudingeka sibhekane nawo ngosuku. Yebo, ngakho-ke cishe ama-kilojoule ayinkulungwane anikezwa umzimba, zizokwanela ukuze umzimba ungakwazi ukuzishisa futhi uzisindise.
Izingxabano mayelana nokuthi utshwala bukwenza ukhuluphaliswe yini
Kusukela ku-logic echazwe, kuyadingeka ukunquma lokho utshwala bukwenza ukhuluphale. Kodwa okwamanje kukhona impikiswano enkulu mayelana nalesi siphetho, ngoba ama-calories adliwe futhi ngale ndlela akufanele ahlanganise ukuze umzimba uqala ukukhuluphala. Kukhona abakholelwa ukuthi utshwala buyakhuluphalisa kuye ngokuthi idliwa kanjani, futhi kumelwe futhi sengeze umonakalo omkhulu owubangelayo emzimbeni.
Kukhona izifundo lapho ukuthathwa kwekhalori kukalwe ngakho ibala lomzimba lomuntu. Kubonakale ukuthi abantu abancane kakhulu baphuza utshwala obuningi uma beqhathaniswa nabantu asebekhuluphale nabaphuza utshwala obuncane kakhulu.
Ubhiya ungenye yeziphuzo ezikhuluphalisa kakhulu. Incazelo yakhe isekuhlanganiseni kwamacarbohydrate notshwala. Incazelo iwukuthi ivela ku-malt, i-carbohydrate ecolisisiwe eyenza ukhuluphale. Ngakho-ke, kwakhiwa ukunqwabelana kwamafutha, ikakhulukazi endaweni yesisu, okusho ukuthi ingozi enkulu yenhliziyo nemithambo yegazi.
Mangaki ama-calories aseziphuzweni ezidakayo?
Lapho uphuza uphuzo oludakayo, kungcono ukubhekisisa Mangaki ama-calories azodliwa?
- Una ubhiya ovamile iqukethe 150 amakhalori ngengilazi ngayinye.
- Una ubhiya obulula iqukethe 100 amakhalori ngengilazi ngayinye.
- Una ingilazi yewayini kwe-145 ml iqukethe Amakhalori ayi-100
- Una Inkomishi yotshwala ukuhlanganisa, cishe 45 ml, iqukethe Ama-calories angu-100 ngokuphakela ngakunye kanye nesiphuzo esihambisana naso.
- Un i-vermouth kwe-65 ml iqukethe 140 amakhalori.
Kumele kuqashelwe ukuthi ukuphuza lezi ziphuzo kubizwa ama-calories angenalutho, ngoba azihlinzeki nganoma yiluphi uhlobo lwezakhamzimba ngakho-ke azisetshenziswa ngokulinganayo ngumzimba. Ingilazi yewayini ingaba yinhle uma idliwe nsuku zonke, kodwa ngokweqile ingaba yingozi, yonke into ikhombisa ukuthi ingakwazi dala umthelela omkhulu empilweni.
Kufanele kuphethwe ngokuthi utshwala abulungele ukwehlisa isisindo, kodwa bekulokhu kuyisiphuzo esihle esisho njengomvuzo futhi sisiza ekudaleni kabusha isimo sethu sengqondo. Umuntu angaphuza utshwala, kodwa ngaphandle kokweqa.
Inani elinconyiwe ngu isiphuzo ngosuku kwabesifazane futhi of iziphuzo ezimbili ngosuku amadoda. Uma uzophuza utshwala obuningi ngesikhathi esifanele, kufanele ukhokhele umthamo wakho futhi ngenxa yalokhu kuhle ukuphuza izingilazi ezintathu zamanzi ingxenye ngayinye yesiphuzo esidakayo.