I-Macronutrient eyingozi kunazo zonke zekhalori
Kukhona amakhilogremu angaki kugramu yamafutha? Igramu ngayinye yamafutha iqukethe ama-9 kilojoule. Qhathanisa lokhu namaprotheni noma ama-carbohydrate, ngalinye eliqukethe ama-kilojoule angu-4 ngegrimu ngayinye, futhi ubona ukuthi kungani ukudla okunamafutha amaningi kungaholela ekuzuzeni isisindo.
Ubuningi bekhalori
Imithombo yamakholori emzimbeni ihlukaniswe yilawo aphuma kumafutha, ama-carbohydrate, amaprotheni, nophuzo. Ngamunye wabo unesisindo esihlukile:
- Amafutha: ama-khalori angu-9 ngegrimu ngayinye
- Utshwala: ama-kilojoule ayi-7 ngegrimu ngayinye
- Amaprotheni: ama-kilojoule angu-4 ngegrimu ngayinye
- I-carbohydrate: ama-kilojoule angu-4 ngegrimu ngayinye
Njengoba amafutha nephuzo anesisindo esiningi ngaphezu kwesisindo samaprotheni nama-carbohydrate, uthola amakholori amaningi ngokudla ukudla okuncane uma uwadla kulawo mafomu. Uma ufuna ukudla ipuleti egcwele yokudla, uzodla amakholori ambalwa uma udla ukudla okuphezulu emaprotheni ne-carbohydrate futhi ngaphansi kwamafutha.
Iyini ikhalori?
I-calorie iyinithi yamandla. Lapho lisetshenziselwa ekubhekiseni ukudla, ama-kilojoule empeleni ama-kilocalories noma ama-khalori angu-1000. Ngumthamo wamandla angakhuphula i-kilogram yamanzi nge-degree centigrade eyodwa.
Akunandaba ukuthi ikhalori ivela kumafutha, amaprotheni, ama-carbohydrate, noma utshwala, isinika amandla afanayo emzimbeni wakho. Kodwa-ke, uma udla amakholori amaningi kunokuba umzimba wakho ungasebenzisa ngesikhathi esisodwa, uzogcina amakholori amaningi ngokweqile.
Amafutha Esidlweni Esiphilile
Nokho, khumbula ukuthi lawo mafutha ayingxenye ebalulekile yokudla okunempilo.
Zama ukukhetha amafutha enempilo afana nalawo atholakala kumantongomane, amafutha omnqumo , amafutha e-canola, nama-avocade. Amafutha ase-Monounsaturated namafutha e-polyunsaturated azuzisa uma uwadla njengengxenye yokudla okunempilo. Zama ukuthi ungafaki amafutha amaningi wezilwane (amafutha agcwele ), afana nalawo atholakala enyameni nemikhiqizo yobisi.
Kuningi kakhulu kulawa mafutha akholwa ukuthi aholela ezinkingeni zempilo.
I-American Heart Association incoma ukuthi ama-calories avela kumafutha kufanele angabi ngaphezu kwamaphesenti angu-25 kuya kuma-35 amaphesenti okudla kwekhalori yakho yansuku zonke. Uma udla ukudla kuka-2 000 khalori, akufanele udle okungaphezu kuka-65 amagremu amafutha ngosuku. Amanoni agciniwe akufanele abe ngaphezu kwamaphesenti angu-5 kuya kumaphesenti angu-6 ama-kilojoule ayizigidi.
I-fat fat i-fat ekhiqizwa ngamakhemikhali aneza ama-hydrogen emafutheni asemifino egazini ukuze aqiniseke kakhulu, ngokuvamile eyaziwa ngokuthi amafutha athile-hydrogenated. Zivame ukusetshenziselwa ukudla okujulile-gazinga. Ngenxa yokuthi banomthelela omubi ku-cholesterol futhi bakhuphula ingozi yesifo senhliziyo nesifo sohlangothi, kungcono ukuwaqeda ekudleni kwakho.
Ukufunda ilebuli
Imikhiqizo ingahle ibhalwe ukuthi izithuthukise njengamafutha aphansi. Uma ubona uhlu olungenamafutha, kusho ukuthi kunaphansi kuka-0.5 amagremu amafutha ngokukhonza. Izinto ezinamafutha aphansi zinama-gramu angu-3 noma ngaphansi kwamafutha ngokukhonza. Amafutha anciphisa kusho ukuthi, uma kuqhathaniswa nomkhiqizo ofanayo ovamile, lo mkhiqizo unamafutha okungenani angu-25 ngaphansi kokukhonza. Izinto ezibizwa ngokuthi ukukhanya noma ukukhanya okuphathelene namafutha zinomthelela wazo we-fat wehliswe ngamaphesenti angu-50 uma kuqhathaniswa nomkhiqizo ovamile wolo hlobo.