Ubuningi bekhalori, owaziwa nangokuthi amakhilogremu ngekhadi ngalinye, ingakanani amandla, okuyi-kilojoule, enikezwa ngesilinganiso ngasinye sokudla. Uma kuqhathaniswa, ukudla kwekhalori-okukhulu, njengamafutha noshukela ohlanziwe, unikeza amakholori amaningi ngesilinganiso esincane sokudla. Ukudla okunomqondo ophansi wekhalori - izithelo, imifino - inikeza amakholori angama-total kanye nokudla okunomsoco emthamo omkhulu wokudla.
Nakhu ukuthi ungathola kanjani ukuxuba okubili kokubili ukuhlala unempilo, ulahlekelwe isisindo futhi usize ukulinganisela ukudla kwakho kwe-caloric.
Ukudla okuphansi kwekhalori Ukudla
Abaningi bacabanga ukudla okuphansi kwekhalori njengokudla okunomlingo owedlule. Ngezwi. Uma kuziwa kokudla okuphansi kwe-caloric nge bite, ukudla okuphansi kwekhalori ukuvumela ukuba udle isikhathi eside futhi ujabulele ukujula okuningi uma uqhathaniswa nokudla okunamandla okwekhalori. Isibonelo, utamatisi omusha unamakhilogremu angama-90 nje ngekhadi ngalinye, kanti amabelethi anama-calories angu-1,200. Uma ngabe uhlala phansi udle isisindo samatamatisi, ungaba nokuphindwa izikhathi ezingu-13 ukudla utamatisi kunokuba ungadla ama-bagels.
Ngakho-ke, ngokudla okunomsoco ophansi wekhalori, uthola ngaphezulu ukuluma ikhalori yakho. Njengoba kukhonjisiwe ngenhla izithelo nemifino zihlanganisa okuningi kokudla okunamandla okwehla khalori, okuqukethe amanzi amaningi kanye ne-fiber kunezinzala zabo eziphakeme kakhulu zekhalori. Kunemikhakha emihlanu yokudla okuphansi okukhalori. Ngokwezinga lekhalori ubukhulu, kufaka (kusuka okungenani kuya kokuningi): imifino, izithelo ezintsha, amazambane nezinhlamvu, ama-legumes afaka ama-peas nobhontshisi kanye nokudla okungekho okunamafutha okudoba .
Ukudla okuphezulu kwekhalori yokudla
Njengoba ususa ishadi lamakhalori, uzothola izilwane zasolwandle nezinyama, ama-muffin nesinkwa, nezinto eziphezulu kukhona ukudla njenge-chocolate, ama-donuts, ne-bhotela anezinkinga eziphezulu zekhalori, kodwa kukhona nokudla okunempilo okuphezulu -i-calorie densities, njenge-avocado, amafutha omnqumo, namanye amafutha anempilo.
Ngenkathi ungase ucabange ukugwema konke ukudla okuphezulu okukodwa kwekhalori kungcono, iqiniso kufanele ufake ezinye zalezi zokudla ngenani lokudla okunomsoco kanye nokuzidla. Ngenkathi ukudla okune-calorie okunamandla kunamavithamini amaningi namaminerali , ukudla okungokwemvelo okunama-high-calorie ubukhulu benama-omega-3 anempilo nenama- unsaturated , kanye namaprotheni nama-antioxidants.
Ukuzama ukulinganisa usebenzisa i-Calorie Ukuxhuma
Yize kungase kube lula ukwenza isimiso sokudla kuphela ukudla okuphansi okhalori, empeleni, kufanele ucabangele kokubili ukudla okuphansi nokuphezulu kwe-calorie uma uzokwenza ukudla kwakho kulinganiswe. Ngokuxuba okukhethwa kukho okunempilo kokudla okunamandla okwekhalori, ngenkathi ugcwalisa ukudla okuphansi okukhalori, uzokwenza kangcono ukugcina imikhuba yakho yokudla isikhathi eside.
"Ukuhlala Ugcwele" Inkinga ngekhalori Ukulingana
Ukugxila kokushisa ama-khalori amaningi kunokuba udle kuyindlela elula abantu abaningi abakhuluma ngayo ngokulahlekelwa kwesisindo, noma kunjalo, izifundo zibonise ukuthi ukudla okusekelwe ekutheni ukudla okuphansi kwekhalori kuvame ukuba nempilo enempilo futhi ephumelelayo ekulawuleni isisindo kunama-calories alula ku-vs . amakholori aphuma. Olunye udaba lokulahlekelwa isisindo nokudla kwe-caloric yinkinga yokuthola nokuhlala igcwele.
Njengoba ngishilo ekuqaleni kokudla okuphansi kwekhalori ukunikeza okuningi ukulunywa ngekhalori.
Ukuze uthole futhi uhlale ugcwele kufanele ufake ukudla okusekela isidingo somzimba wakho ukuzizwa ugcwele. Ukudla okunamandla okwehlisa ikhalori, okuncane kakhulu kokudla okuphezulu kwekhalori, yenza umsebenzi omuhle ekudaleni umuzwa ogcwele owanelisayo.