Mzimayi aliyense yemwe ali olemera kwambiri ayenera kutenga nthawi yake kuti akonze chiwerengero chake. Pankhani ya ma khilogalamu "owonjezera," choyamba ndikofunikira kuti asiye kukula kwa minofu ya adipose. Izi zikhoza kuchitika mwa kuchepetsa kugwiritsidwa ntchito kwa zakudya zomwe zili ndi mphamvu zowonjezera mphamvu, ie. ali ndi chakudya chokwanira cha mafuta ndi mafuta. Kwa anthu ambiri, izi ndizokwanira kuthetseratu minofu yambiri ya mankhwala ndi nthawi yowonjezeramo. Komabe, nthawi zambiri kuzindikira kuti kufunika kwa kukonza chiwerengero chawo kumabweretsa kugonana kosakondera pamene vuto la kukhalapo kwakukulu kumakula kukhala vuto la chitukuko chomwe chimatchedwa kunenepa kwambiri. Pankhaniyi, mophiphiritsira, kumenyana ndi kulemera kwambiri kwa thupi kumafika pa kalori iliyonse.
Kotero, mungayang'ane bwanji chiwerengero cha makilogalamu mu mbale yomwe munaphika? Pochita izi, choyamba muyenera kudziwa kuti mapuloteni, mafuta ndi zakudya zili ndi magalamu 100 a mankhwala. Kawirikawiri deta iyi imasonyezedwa nthawi zonse pamagulitsidwe.
Kenaka muwerenge chiwerengero cha zigawozi za chakudya zomwe zinakonzekera mbale yanu. Mwachitsanzo, mudatenga 200 magalamu a buckwheat pophika phala la buckwheat. Pa magalamu 100 a mankhwalawa muli makilogalamu 12 a mapuloteni, 3 magalamu a mafuta ndi 68 magalamu a chakudya. Choncho magalamu 200 a buckwheat ali ndi ma gramu 24 a mapuloteni, 6 magalamu a mafuta ndi 136 magalamu a chakudya.
Kenaka muyenera kuwerengera chiwerengero cha calorie cha zakudya zokonzedweratu pogwiritsa ntchito mphamvu yamagulu a zigawo zonsezi, popeza kuti galamu imodzi ya mapuloteni kapena mapiritsi pa nthawi ya thupi m'thupi imapereka mphamvu zofanana - pafupifupi 4 kilograms, ndi gramu imodzi ya mafuta - 9 kilocalories. Kwa chitsanzo chathu, chakudya chonse cha calorie chidzakhala motere: 24 magalamu a mapuloteni × 4 makilogalamu + 6 magalamu a mafuta × 9 makilogalamu + 68 magalamu a carbohydrates × 4 kilocalories = 422 kilocalories.
Monga mukuonera, kuwerengera kalori mu chakudya chokonzekera si ntchito yovuta, yankho limene lingatheke ngakhale ophunzira a sukulu ya pulayimale. Komabe, powerenga kalori wothira mbale, pali mafunso ena omwe amafunika kuwunikira. Kodi ndi mafunso ati makamaka?
Poyamba, simungathe kudziwa nthawi zonse zomwe zili m'zigawo zonse za zakudya (mapuloteni, mafuta ndi zakudya) muzinthu zogula. Mwachitsanzo, ngati mumagula mkate kapena mkate wakuda (ngati akugulitsidwa popanda kuikapo padera), simungapeze zambiri zomwe mukuzifuna pazinthuzi, ndipo zingakhale zopanda phindu kuti mutumizire wogulitsa. Inde, ndikuitana nthawi zonse mu labotale ya bakoloni, mwatsatanetsatane za mapuloteni kapena mavitamini m'zakudya, mwina simungafune ... Ngati mutero, gwiritsani ntchito tebulo la zakudya zamakono zomwe zilipo m'mabuku ambiri zokhudzana ndi thanzi labwino komanso labwino. Pankhaniyi, mumayenera kutenga zinthu zofunika pazigawo zikuluzikulu za mphamvu, ndikuyang'ana deta yamtunduwu. Koma musadere nkhawa kwambiri za kulondola kwa ziwerengero - ngakhale kusagwirizana pakati pa zowona ndi zopangidwa ndi zakudya zowonjezera sikungapeweke, komabe zolakwika pano sizingakhale zosangalatsa kwambiri kuti zisokoneze kwambiri deta yanu pa calorie zomwe zili mu mbale.
Chachiwiri, ambiri amasocheretsedwa ndi zambiri zokhudza kukhalapo kwa micronutrients ndi mavitamini mu chakudya. Pali funso lodziwika bwino: n'chifukwa chiyani timawerengera kalori ya mbale, kulingalira zokha za mapuloteni, mafuta ndi zakudya, koma simukumbukira zomwe zili, monga magnesium, iron kapena ascorbic acid? Chowonadi ndi chakuti ma microelements ndi mavitamini amagwiritsidwa ntchito mthupi osati kupatukana kuti amasulire mphamvu, koma kuti aziphatikizidwa mu mamolekyu ovuta kwambiri (mwachitsanzo, ma enzyme) ndi kuonetsetsa kuti ntchito yawo ya zakuthupi, komanso kukhazikitsa nawo mbali mwakhama njira (kuphatikizapo kugaya chakudya). Choncho, chidziwitso cha ma microelements ndi mavitamini omwe amasonyezedwa pamapangidwe a chakudya ndizofunika kwambiri, zomwe zikuwonetsa phindu lina la mankhwalawa, koma sizigwirizana ndi ndondomeko yowerengera zakudya zopangira zakudya.
Ngati laibulale yanu yapakhomo ilibe mabuku okhala ndi magome a calorie, ndiye izi siziri chifukwa chokhumudwitsidwa. Pakalipano, pali mawebusaiti apadera pa intaneti omwe amapereka zakudya muzipinda zomwe mumaphika pa intaneti.
Komabe, mosasamala kanthu kuti mumayesa bwanji kuwerenga ma calories omwe mumaphika, muyenera kukumbukira kuti kudziŵa zakudya za caloric ndicho chofunikira chochotsera kulemera kolemera. Chinthu chachikulu chomwe muyenera kuchita ndi kugwiritsa ntchito bwino mfundoyi pokonzekera zakudya zanu. Pambuyo pa zonse, kuwerengetsera masamu kwa chiwerengero cha ma calories sikungakukakamizeni kukana kutenga nkhuku yokazinga kapena mapewa okoma odzaza ndi chitumbuwa cha chakudya chamadzulo ...