Zakudya zamakono za caloric zimatsimikiziridwa ndi zotsatirazi nthawi zonse. Zomwe zimapanga zakudya zowonjezera (zomwe zimaphatikizapo mapuloteni, mafuta ndi chakudya) zili ndi mankhwala enaake, zomwe zili ndi caloriki. Choncho, ndizosavuta kuti adziwe mitundu yonse ya zakudya ndi caloriki zomwe zimagwiritsidwa ntchito pofufuza zomwe zili m'zigawozi.
Zakudya zamapuloteni (nyama, mkaka, kefir, nsomba, kanyumba tchizi, tchizi) zimakhala pafupifupi mtengo wa caloric, kupatulapo mitundu yosiyanasiyana ya mankhwalawa, kuphatikizapo kukhalapo kwa mapuloteni omwe amapezeka ndi mafuta - nkhumba, nsomba zonenepa, kirimu wowawasa. Tiyenera kudziŵa kuti mapuloteni amagwiritsidwa ntchito kuti akwaniritse zosowa za thupi la pulasitiki, ndiko kuti, ndizofunika kuti kukula kwa thupi, chitukuko chake, kusinthika kwa ukalamba ndi zigawo zowonongeka. Kawirikawiri, mapuloteni amagwiritsidwa ntchito monga "zomanga", osati chifukwa cha kupanga mphamvu. Choncho, palibe chifukwa chochepetsera kumwa mapuloteni. Momwe thupi limagwiritsira ntchito mankhwalawa kwa thupi la mkazi wachikulire ndi pafupifupi 90-120 magalamu patsiku (chiwerengerochi chikuwonjezeka malingana ndi kuchuluka kwa kulemera kwa thupi ndi kuchuluka kwa masewera olimbitsa thupi). Komabe, kuchulukitsitsa kwa mapuloteni m'kudya ndi kosafunika, popeza kuti zochuluka zawo zidzasanduka minofu komanso zidzasokoneza chiwerengero chanu.
Mafuta ndiwo caloriki yambiri ya zigawo zonse za zakudya. Ndi chimbudzi m'magazi ndi chimbudzi, galamu imodzi ya mafuta imapereka mphamvu zochuluka kawiri kawiri kapena mapuloteni. Choncho, ndizomveka kunena kuti zakudya zomwe zili ndi mafuta ambiri zimapangitsa kuti chiwerengerochi chiwonongeke. Zakudya zamtundu wambiri za mafuta a caloriki zimatha kutchedwa batala (zonse zokoma ndi masamba), nyama zamtundu ndi nsomba, mafuta anyama. Kugwiritsa ntchito mbale zomwe zili ndi mafuta, mumakhala pangozi yowononga chiwerengerocho chifukwa cha kulemera kwa thupi. Choncho, kuchuluka kwa mafuta mu zakudya kudyetsedwa ayenera kuyang'aniridwa.
Zakudya zamadzimadzi zimatanthauzanso zigawo zowonjezera zakudya zomwe zingasokoneze chiwerengero chabwino kwambiri. Komabe, zotsatira zoterezi sizingatheke ku calorie yokhudzana ndi chakudya (pafupifupi pafupifupi caloriki zokhudzana ndi mapuloteni), koma m'malo mwa kuchuluka kwa zinthu zomwe zimadya chakudya. Chowonadi ndi chakuti zakudya zabwino kwambiri nthawi zonse zimakhala ndi zakudya zambiri. Mwachitsanzo, maswiti ndi maswiti ena ofanana ndi omwe ali ndi chakudya chokhazikika. Choncho dzino lokoma nthawi zonse limakhala loopsa kwambiri kuti liwononge munthu. Komanso, chakudya chambiri chimapezeka pasitala, mkate wosiyana, pafupifupi zonsezi.
Popeza zonsezi zaperekedwa pamwambapa, zimakhala zomveka kuti mankhwala apamwamba kwambiri omwe amawononga chiwerengerocho adzakhala mankhwala omwe ali ndi zakudya zambiri ndi mafuta nthawi yomweyo. Zogulitsa zimenezi zimatha kukhala ndi zakudya zambiri, zomwe ndi zabwino mu zakudya zam'derali. Choncho, musayese kumwa "mofulumira" - ndi bwino kuyesa tsiku ndi tsiku mndandanda chakudya chokhacho komanso chosafunika kwambiri, chomwe sichidzasokoneza chiwerengero chanu.