Kalori zakudya: kodi muyenera kudziwa?

Kalori zakudya - chithunzi chosonyeza mphamvu zochuluka thupi adzalandira pambuyo mankhwala wakhala odzipereka. zofuna caloric ndi osiyana munthu aliyense. Iwo zimakhudza zinthu zambiri - kulemera, kutalika, thupi zolowetsa, zochita, nyengo, zaka ndi jenda. Kudziwa mtengo mphamvu iliyonse mankhwala, n'zosavuta kuwerengera caloric tsiku. Pafupifupi akazi calorie menyu sayenera upambana zopatsa mphamvu 1800 patsiku, amuna - 2500, pokhapokha ndi othamanga ndi anthu ankagwira ntchito thupi. Anthu akukumana akatundu olemera, chakudya kwambiri mkulu-kalori, akazi mpaka 2500, ndipo amuna ndi zopatsa mphamvu 3000 patsiku. Anthu akudwala kunenepa, Akatswiri a zakudya amati si kuchepetsa zili caloric, nadzawonjezapo pa katundu. Pamene kuchepetsa zopatsa mphamvu thupi chabe pochitika pa ndalama mphamvu yosafuna. Iwo pang'onopang'ono njira ya chimbudzi ndi kuloŵerera chakudya. Ngati, pambuyo pa chakudya kubwerera ku menyu yapita, kulemera mwamsanga kubwezeretsedwa.

Sizoti calorie zakudya, komanso akonzedwa. Yofanana mphamvu mukhonza kuwapeza chidutswa cha nyama ndi ochepa chokoleti, koma n'chiyani chimene chidzakhala zothandiza kwambiri? Kwambiri angawauze zikuchokera chipatso pa phukusi. N'zovuta kwambiri kuti akonze mbale, koma pali matebulo kuti akhoza kuwerengera calorie zili mankhwala yomalizidwa Kodi mankhwala kuchokera kuyaka kwa thupi anapatsidwa kuchuluka chachikulu cha mphamvu?

Mafuta ndi yaikulu opanga mphamvu. Zimalimbikitsa mafuta amakhala chiyambi nyama, ngati iwo si mkangano, olimba dongosolo. Unsaturated - ndi mafuta makamaka masamba. calorie amanena ndi amangoona kuti 9,3 kcal pa gram.

M'munsi mphamvu mtengo wa mapuloteni, iwo ali nazo izo liri zopatsa mphamvu anayi pa gram. Koma iwo wapatali zakudya, popeza zigwirizana kwa amino zidulo koyenera kuti selo ayambe ziwalo zonse ndipo zimakhala. Iwo ali nyama, mkaka ndi mkaka, nsomba, mazira.

Kalori zakudya ongokhala chakudya, wofanana mtengo mphamvu ya mapuloteni - zopatsa mphamvu anayi pa gram. Iwo amakhala ndi dzuwa yosavuta zokhala kuti thupi kwasanduka shuga. Yotsirizira ndi zakudya kwa maselo ndipo akutumikira mapangidwe minofu ndi chiwindi glycogen m'masitolo.

Ngati tikambirana zinthu ndi mbale payokha, kuti caloric kwambiri si nthawi zonse zothandiza. Iwo ali mkulu-kalori chakudya kuchokera malo ogulitsira kudya chakudya. Hamburger ku McDonald ndi "adya" mmodzi mwa atatu zakudya tsiku, mkulu mu zopatsa mphamvu ndiwo zochuluka mchere ndi kukwapulidwa kirimu, chokoleti phala ndi mtedza mu chokoleti. The Tinganenenso chimodzimodzi za nyama yankhumba ndi mafuta anyama. 100 okha magalamu a mafuta wogwirizira theka caloric tsiku gawo. anthu ochepa mukudziwa okhutira caloric mowa, ngakhale kuti pafupifupi wofanana ndi kuthekera mphamvu ya mafuta ndi 7.1 kcal pa gram !!! Ndiponso, mowa akuyamba apasuke mlingo odzipereka ndipo pafupifupi nthawi yomweyo pambuyo tikalowa m'thupi Komabe, ndondomeko akhoza mochedwa ngati kudya pamaso phwando chinachake mafuta.

Koma okhutira caloric katundu chiyambi mbewu poyerekeza aliyense sukupita ndi pamwamba. Ndi otsika kwambiri masamba, makamaka mwatsopano. Kutentha mankhwala masamba ndi mkulu-kalori, koma chifukwa cha mafuta, ndi zimene iwo anali okonzeka. Low-kalori ndi zipatso unsweetened, munthu gelegedeya sing'anga ali ndi calorific mtengo wa zopatsa mphamvu 20, ndi magalamu zana la vwende - 12 zopatsa mphamvu. mankhwala amenewa osati sindifika chithunzi chilichonse, komanso zothandiza. Sayenera nkhanza zipatso zouma ndi zipatso candied, amanena calorie si mkulu. Kawirikawiri m'munsi mwa zakudya caloric munali madzi ambiri. Kulibiretu zopatsa mphamvu mowa popanda shuga.

Choncho, sitiyenera kuonda, koma ufulu kuwerenga zopatsa mphamvu kenako kulemera owonjezera sizingatiletse moyo.