Zonke iinkqubo ezenzekayo kwihlabathi zifuna izibonelelo zamandla ngeendlela ezahlukeneyo, kwaye iinkqubo zomsebenzi obalulekileyo wendalo yonke ayinjalo. Ixabiso lexabiso lemveliso, okanye umthamo wekhalori, sisisombululo samandla esakhutshwa emzimbeni womntu ukususela ngexesha lokutya ngexesha lokutya. Ichazwe kwii-kilocalories (kcal) okanye i-kilojoules (kJ) ezibalwe nge-100 g.
Ixabiso lexabiso lemveliso yokutya
Ukwakhiwa kokutya kubandakanya iiprotheni, i-carbohydrate kunye namafutha, ukwahlukana, ukukhulula amandla umzimba awudinga. Imfuno yamandla yinto epheleleyo ngokulinganayo kwindleko yesondlo sokutya kwindleko efanayo yendalo yobomi. Kwenzeka:
- eyona mfuneko iyimfuneko yomsebenzi opheleleyo kuzo zonke izitho;
- Ukuxhasa - kubalulekile ukuhamba komzimba;
- Ukusebenza - ukuqeqeshwa okanye ezinye iintlawulo zamandla.
Ukubunjwa kokutya okuhlukileyo kuyahluke. Kuqwalaselwa ngokusekelwe kulolu hlobo:
1 g fat = 39 kJ (9.3 kcal)
1 g ye-carbohydrate = 20 kJ (4.7 kcal)
1 g yeeprotheni = 17 kJ (4.1 kcal)
Kungenxa yenani lama-kilojoules kunye ne-kilocalories onokufumana ulwazi oluyimfuneko malunga nexabiso lamandla lomveliso. Enye into enyanzelekileyo yokumisela umxholo wekhalori yindlela ekulungele ngayo, indawo yokugcina kunye nemvelaphi.
Imfuno yansuku zonke kumntu oneminyaka engamashumi amathathu ubudala onesisindo esiphakathi ngu-11,000 kJ (2,600 kcal). Ukwazi lo mfanekiso kunye nenani leekhalori kwimveliso, kukho ithuba lokukhetha ukutya okulungileyo ukuze uholele ubomi obupheleleyo. Abasetyhini bafuna i-15% ngaphantsi, ngenxa yamanqatha angaphantsi.
Ixabiso lexabiso lemveliso yokutya
Imveliso enexabiso "elingenambi" lamandla
Kukho iimveliso ezinokuthiwa yi-"negative" caloric value . Ngaloo nto ithetha ukuba umntu ekudityeni kwalo mveliso wokutya uchithe amandla angakumbi kunokuba afumaneke kuwo.
Kodwa oku akuthethi ukuba ukuba uquka ukutya okunjalo kwisondlo sakho, unokutshisa zonke iipounds zakho ezongezelelweyo, okanye ngokudibanisa kunye nokutya okunamafutha, zero value caloric value.
Uluhlu lweemveliso "ngekhalori engalungile":
- Iziphuzo - ii-juice ezitshiyelwayo, zikhona namanzi amaminerari, itiye eluhlaza ngaphandle kwesoka.
- Iziqhamo - zonke izithelo zegrrams, ipum, i-melon, ipereaches.
- Amajikijolo ama-currants, ama-blueberries, ama-crranberries.
- Imifuno - utamatisi, iklabishi, i-karoti, i-pepper, isirayi.
- Iinqununu zonke zinomdla othe tye.
- Imifino - isinti, iparsley, i-lettuce kunye nedill.
Izixhobo zokusetyenziswa:
- Izinga lemihla ngemihla li malunga ne-550 grams, lingaba sisiqhamo okanye imifuno.
- Ukhuseleko luya kuxhaswa ngamajikijolo amnandi.
- Ungasebenzisi ii-sauces ezinamanqatha, ubeke endaweni yazo ngemifuno okanye kwioli yeoli.
- Ukutya kufuneka kube neeprotheni kunye namafutha ngokusebenza komzimba.
Imveliso enexabiso eliphezulu lamandla
Ukutya kunomxholo othile wekhalori, onokuhlulwa kwiintlobo ezi-6:
- Inkulu kakhulu (ukusuka kwi-500 ukuya ku-900 kcal / i-100 gram) - ibhotela, i-chocolate,
ingulube kunye nesajiji. - Mkhulu (ukususela kwi-200 ukuya kuma-500 kcal / 100 grams) - ukhilimu kunye nemveliso yobisi enomuncu, i-ice cream, i-sausages, inkukhu, intlanzi, isonka, iswekile.
- I-moderate (ukusuka kwi-100 ukuya kwi-200 kcal / 100 grams) - i-cottage shiese, inkabi, umvundla, amaqanda, i-mackerel.
- Amancinci (ukusuka kwi-30 ukuya kwi-100 kcal / i-100 gram) - ubisi, ihake, iziqhamo , amajikijolo, iitapile ezibilisiwe, iinqotyi ezitsha, ii-peas.
- Ncinci kakhulu (ukuya ku-30 kcal / 100 grams) - iklabishi, ikhukhamba, israyi, i-lettuce, itamatisi, amakhowe.
Ukunciphisa ubunzima, qiniseka ukuba iikhalori ozidlayo zingaphantsi kweendleko zakho.