Kuwerengera kalori kunali ntchito yovuta. Muyenera kulemba zonse pamapepala, kenaka mutengere nthawi kuti muyang'ane ma calories ndikuchita masamu. Tsopano, mapulogalamu ophweka amachititsa kukhala ophweka kwambiri! Mapulogalamu amatsogolera mapulogalamu a zakudya zonse zomwe mumakonda komanso malo odyera.
Kodi kugwiritsa ntchito pulogalamu kungakuthandizeni kuchepa thupi? Kafukufuku wa chipatala amasonyeza kusunga kwa zakudya zomwe mumadya zimakuthandizani kuti muchepetse thupi, kotero koperani pulogalamu yaulere ndi kuyamba lero!
Kodi Ndikufunikira Zambiri Zamakono?
Chiwerengero cha makilogalamu omwe mukusowa chimadalira zolinga zanu zolemera. Kuti mukhale wolemera muyenera kudya pang'ono. Kuti mukhale wolemetsa muyenera kudya zambiri. Kuti mupitirize kulemera kwanu, muyenera kudya zakudya zofanana.
Kuti muwerenge kuchuluka kwa matupi anu okhutira, muyenera kulingalira:
- Kulemera
- Kutalika
- Zaka
- Zotsatira za tsiku ndi tsiku
Kutumikira Ndikuwerengera Calories
Chizindikiro cha zakudya zomwe mumadya chimakuwuzani chiwerengero cha makilogalamu pogwiritsa ntchito kukula kwake. Ngati ndalama zomwe mumadya ndi zazikulu kusiyana ndi kukula kwake, onjezerani makilogalamu molingana.
Ngati mulibe chilembo choti muwerenge kapena kusindikizidwa ndi kochepa kwambiri, pitani ku pulogalamu yanu yowerengera kalori kuti mudziwe zambiri.
Phunzirani Mawebusaiti a Calorie-Counter
Pitani ku webusaiti yamtundu wa calorie ndikuyika zakudya zomwe mumakonda kudya kapena malo odyera. Musanayambe chinthu, talingalirani kuchuluka kwa makilogalamu omwe ali nawo. Zingadabwe kuti zakudya zina zimakhala ndi chiwerengero cha makilogalamu omwe mumaganizira, pomwe zakudya zina zimakhala zochepa kwambiri.
Pitirizani kufikitsa mpaka mutayamba kuwapeza bwino, ndipo musangalale.
Kuyeza Calories ya Tchizi ndi Zovala
Ulamuliro wanga wa thumbu ndikuti pamene ndili ndi tchizi kapena kuvala, ndikuwonjezera makilogalamu 150 kuwerengera kwanga (potumikira). "Kutumikira" ndikofunikira kwambiri.
Ngati muli ndi saladi yaikulu paresitora (nthawi zambiri pafupifupi 3 servings ofunika) ndipo muvale kuvala, muyenera kutenga kalori 150 ndi kuchulukitsa ndi 3.
Choncho, kuvala saladi yaikulu kungakhale ndi ma owonjezera 450 owonjezera.
Zagawo ndi Kuwerengera Kalori
Kwenikweni, chakudya chanu chonse chiyenera kugwirana ndi mbale yaing'ono 9-inchi osapanga milu yambiri yapamwamba. Ngati mutsatira malangizowa, mudzakhala mukudya gawo limodzi la chinthu chilichonse.
Mungagwiritse ntchito zotsatirazi kuti muyese ena mwa makilogalamu anu:
- Mbatata imodzi yophika ndi makilogalamu 300
- Gawo limodzi la zipatso ndi makilogalamu 100
- Chigawo chimodzi cha mkate kapena tortilla imodzi ndi makilogalamu 100
- Chigawo chimodzi cha ndiwo zamasamba ndi 50 calories
- Gawo limodzi la mafuta ndi makilogalamu 50
- Chigawo chimodzi cha tchizi ndi 50 calories
Chenjerani ndi Zamalidwe Zamadzi
Sodas, madzi otsekemera, zopweteka ndi zina zingathe kukhala ndi makilogalamu mazana ambiri, koma tiyi osaphika, khofi kapena madzi samatero. Monga lamulo, botolo limodzi la mowa, galasi limodzi la vinyo, imodzi yokha ya soda kapena zakumwa zozizwitsa ndi pafupifupi makilogalamu 150. Wosakaniza mapepala kapena smoothie ali ndi makilogalamu pafupifupi 300.