Abazali bavame ukuzibuza ukuthi izingane zabo zingathola kanjani isisindo esinjalo ngokushesha kangaka, ikakhulukazi lapho ukudla kwabo kungesabi lokho. Ngemuva kwakho konke, izingane zakho akudingeki ukuba zidle isikhwama esikhulu se-chips, ukukhonza kabili ngesikhathi sokudla ngasinye, i-soda ye-mega-size, noma isiphuzo sokulala nsuku zonke ukuze sibe ngokweqile.
Yize lokho kungavame ukwenza lokho, ngokuvamile kaningi izinto ezincane ezithinta wena futhi ziyi-calories ezimbalwa ezongeza usuku nosuku ezibangela ukuba izingane zibe namandla ngokweqile.
Ama-calories namafutha
Ukuqonda ukuthi mangaki amakholori athatha ukuze uthole amaphilisi amafutha angakusiza ukuthi uqonde ukuthi lokhu kwenzeka kanjani. Iphule elilodwa lamafutha lilingana nama-khalori angu-3500. Lokhu kusho ukuthi uma udla amakholori angaphezu kuka-350 okudla ngosuku, okulingana nokulingana nekhekhe elikhulu noma ubisi lwe-milkshake obuphakathi, uzothola ipondo eyengeziwe cishe zonke izinsuku ezingu-10 (350x10). Noma ungathola iphadi ezinsukwini ezingaba ngu-20 uma udla noma uphuza amakholori angu-175 ngosuku (175x20).
Ngakolunye uhlangothi, ukudla ama-kilojoule angama-175 ngosuku kungasho ukuthi izingane zakho zingalahlekelwa isiliva njalo ezinsukwini ezingu-20.
Noma uma begcina ukudla kwabo okufanayo, kodwa bashisa ama-kilojoule angu-175 ngelanga ngokusebenzisa okuningi, futhi futhi, bangaphinde balahlekelwe ibanga ezinsukwini ezingaba ngu-20.
Lokhu kungakusiza kanjani uma izingane zakho zithola isisindo esiningi?
Uma ubala ukuthi bashesha kangakanani ukuthola isisindo, kungakusiza ukuba ubone ukuthi bangakanani ukudla okungaphezulu.
Uma ingane yakho ithola isiliva njalo ezinsukwini ezingu-10, isibonelo, kungenzeka ukuthi badla ngokweqile ngama-khalori angu-350 ngosuku.
Isisindo esisha sokulahlekelwa kwesisindo
Yiqiniso, kuyinkimbinkimbi kakhulu kunalokho, ngoba lokho akusho ukuthi kuncane kangakanani noma ukuthi bahamba kancane kangakanani noma ukuthi izingane ezincane kufanele zivame ukuzuza isisindo, ngakho-ke khuluma nodokotela wezingane noma isazi sokubulala ingane ngaphambi kokuba ufunde ukulungisa ukudla kwengane yakho ngokusekelwe kulolu hlobo lokubala.
Lo mbono futhi awucabangi ukuthi imizimba yethu ijwayele ukuguqula umzimba wayo ukuze uzame futhi ikugcine ngesisindo somzimba esifanayo. Ngakho uma ukhuluphele ngokweqile futhi ulahlekelwa isisindo esiningi, umzimba wakho ungashesha ukukushukumisela ukuba uphinde ube nesisindo, ngisho noma udla amakholori ambalwa. Lokhu kungenye yezizathu zokuthi kungani kunzima ukulahlekelwa isisindo futhi ugcine ucishiwe.
Kuyisizathu esihle kakhulu sokuthi kungani kufanele usize izingane zakho zihlakulele imikhuba enempilo esemncane ukuze zingabi kakhulu ngokweqile endaweni yokuqala.
I-3 500-I-Calorie Rule isengaba yindlela enhle eyisisekelo yokucabanga ngesisindo nokulahlekelwa, noma kunjalo, uma nje uqonda ukulinganiselwa kwayo.
Ukulahlekelwa Isisindo Ngezinyathelo Ezincane
Uma ingane yakho ikhuluphele kakhulu, cishe ngokuqinisekile kufanele ilahlekelwe ngaphezu kwekhadi, kodwa cishe uyophumelela ngokwengeziwe ngokuqala ngezinyathelo ezincane esikhundleni sokufuna ukulahlekelwa kwesisindo esisheshayo nezinguquko ezinkulu.
Ungathola yini izinto ezincane ekudleni kwengane yakho ongayishintsha?
Kuthiwani ngokushintshela ubisi oluphansi? Ukuphuma ubisi oluphelele ube ubisi lwamaphesenti angu-1, uma izingane zakho ziphuza izinkomishi ezingu-3 ngosuku, zizogcina cishe amakholori angu-150 ngosuku, okungahunyushwa ku-pounds njalo kwezinsuku ezingu-20.
Noma uma uthola izingane zakho ukuba ziyeke ukuphuza i-soda nsuku zonke, lezo-ounce ezingu-12 zingakwazi ukusindisa ama-khalori angu-155 ngosuku, noma i-pounds ngezinsuku ezingaba ngu-23.
Lezi zinguquko ezincane, nakuba zingase zingabonakali njengezinto eziningi, zizokwengeza masinyane futhi zisize izingane zakho ukuba zinciphise isisindo, njengoba nje njengoba zibazisile ukuba zifake amakhilogremu.
Ukuze uthole ukwaziswa okwengeziwe, bheka umhlahlandlela wethu wokukhuluphala kwengane. Futhi Calorie Calculator yethu ingakusiza ukuthi ubone ukuthi zingaki ama-kilojoule izingane zakho zidinga usuku ngalunye.
Imithombo:
I-Hall KD, amasaka G, uCandramohan D, uChow CC, Wang YC, Gortmaker SL, Swinburn BA. I-Quantification yemiphumela yokungalingani kwamandla kumzimba womzimba. I-Lancet. 2011 Aug 27; 378 (9793): 826-37.