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Ungaqala kanjani ukubala amakhalori - ukuthola izixazululo

Uwabala kanjani ama-calories wabaqalayo?

Ungakwenza kanjanibala amakhaloringezinyathelo ezi-3 ezilula
  1. Nquma ngomgomo wakho. Ukukhetha ukuthi ufuna ukuzuza, ukunciphisa noma ukugcina isisindo kuzokunikeza nsuku zonkeikhaloriumgomo wokuhlose futhi lesi yisinyathelo sokuqala sokuyaukubala ama-calories.
  2. Hlela ukudla kwakho futhi ugcine idayari (sebenzisa uhlelo lokusebenza)
  3. Kala ukudla kwakho &ithrekhiintuthuko yakho.
UJan 8 Okthoba 2018





Sizwa ngama-calories ngaso sonke isikhathi. Mangaki amakhalori akule bhisikidi? Zingaki ezishiswa ngamajeke weqa ayi-100, ukugijima ibanga elide noma ukuzulazula? Kepha yini ama-calories futhi angaki kuwo esiwadinga empeleni? “Amakholori angenye yezindlela zokugcina umkhondo wamandla emzimbeni. Ukulingana okunempilo kuvela lapho simunca cishe amandla amaningi njengoba silahlekelwa.

Uma sihlale sinikeza imizimba yethu amandla angaphezu kwawokushisa, amanoni amaningi ngokweqile azogcinwa kumaseli ethu futhi sizokhuluphala. Uma sishisa amandla amaningi kunokugcwalisa, sizokwehlisa isisindo. Ngakho-ke kudingeka sikwazi ukukala amandla esiwasebenzisayo nesiwasebenzisayo, ngeyunithi ebizwa ngama-calories.

yini engazuzwa ngumkhiqizi ngokukhethekile

Ikhalori, uhlobo esilulinganisa ekudleni, olubizwa nangokuthi ama-calories amakhulu, luchazwa ngokuthi inani lamandla elizodingeka ukukhuphula izinga lokushisa lekhilogremu elilodwa lamanzi nge-degree eyodwa Celsius. Konke esikudlayo kunezibalo zekhalori. isilinganiso samandla into egcina ezintweni zayo zamakhemikhali.



Isigaxa se-pizza esimaphakathi sinama-khalori angama-272, ucezu lwesinkwa lunama-calories angama-78, kanti i-apula linama-calories angama-52. La mandla akhishwa ngesikhathi sokugaya futhi agcinwe kwamanye ama-molecule angahle ahlulwe ukuze anikeze amandla lapho umzimba uwadinga Izindlela: cishe i-10% inika amandla ukugaya, cishe ama-20% akhuthaza ukusebenza komzimba, futhi ingxenye enkulu kunazo zonke, ezungeze i-70%, isekela imisebenzi eyisisekelo yezitho zethu nezicubu zethu. Lokhu kusetshenziswa kwesithathu isilinganiso sakho se-basal metabolic, ama-calories amaningi obekufanele usinde uma ungadli noma ungazivocavoci umzimba.

Ngeza kokunye ukuvivinya umzimba nokugaya ukudla bese uthola imihlahlandlela esemthethweni yokudla komuntu okujwayelekile kwansuku zonke: 2000 kwabesifazane kanye nama-2500 kwabesilisa. Lezi zilinganiso zisuselwa ezicini ezifana nesisindo esimaphakathi, ukuvivinya umzimba, nobukhulu bemisipha. Ngabe lokho kusho ukuthi wonke umuntu kufanele asebenzise ama-calories angama-2000? Akunjalo ngempela.

Lapho wenza umsebenzi olambele amandla njengokuhamba ngebhayisikili eTour de France, umzimba wakho ungasebenzisa ama-calories afinyelela ku-9,000 ngosuku. Ukukhulelwa kuthatha amakhalori athe xaxa kunokujwayelekile, futhi asebekhulile bavame ukuba nemethabolism ehamba kancane. Amandla ashiswa kancane kakhulu ngakho-ke asebenzisa kancane.



Nakhu okunye okufanele ukwazi ngaphambi kokuqala ukubala ama-calories. Ukubala amakhalori kumalebula okunomsoco kukala ukuthi ukudla kuqukethe amandla angakanani, hhayi ukuthi ungakanani amandla onawo ongawathola kukho. Ukudla okune-fiber eningi njengesilimo esidliwayo esinamagatsha anamanzi nezinhlamvu ezigcwele kudinga amandla amaningi wokugaya, ngakho-ke uzosebenzisa amandla amancane kukholori engu-100 ekhonza isilimo esidliwayo esinamagatsha anamanzi kunama-khalori ayi-100 akhonza amazambane amazambane.

Ukungasho iqiniso lokuthi okunye ukudla kuqukethe izakhamzimba ezinjengamaprotheni namavithamini, kanti okunye kunikela ngenani eliphansi kakhulu lomsoco. Uma udla okuningi kwalokhu kudla ungakhuluphala ngokweqile futhi ungadli kahle abantu abahlukahlukene abangatholi inani elifanayo lama-calories. Ukuhluka ezintweni ezinjengamazinga e-enzyme, ama-gut gut bacteria, kanye nobude bamathumbu kusho ukuthi amandla omuntu ngamunye okukhulisa athole amakhalori ekudleni ahluke kancane.

Ngakho-ke ama-calories angamandla alusizo wamandla, kepha ukuthola ukuthi mangaki adingekayo, kudingeka sicabangele izinto ezinjengokuzivocavoca umzimba, uhlobo lokudla, namandla omzimba wokusebenzisa amandla.

Ngikubala kanjani ukudla engikudlayo kwekhalori?



Kunqumainani lakho nsuku zonkeikhaloriIzidingo, phindaphinda i-BMR yakho ngomsebenzi ofanele, ngokulandelayo:
  1. Uma uhlala phansi (ukuzivocavoca okuncane noma cha):Ikhalori-Ukubala = BMR x 1.2.
  2. Uma usebenza kancane (ukuzivocavoca okulula / ezemidlalo izinsuku eziyi-1-3 / ngesonto):Ikhalori-Ukubala = BMR x 1.375.

Kwenzenjani bafo! UCarlo Macapinlac lapha kusuka eNewbieFitnessAcademy.com. Ngisiza ochwepheshe abamatasa ukufeza izinhloso zabo zokulahleka kwamafutha ukuze bazizwe beqiniseka ngokwengeziwe, belungele noma yisiphi isimo, futhi bathole okungcono kakhulu ezimpilweni zabo.

Futhi kule ndatshana, nginguye ngizokukhombisa ukuthi ukubala kanjani ukudla kwakho kwekhalori nsuku zonke. Ngisho, lokhu mhlawumbe kungenye yezikhiye zokwehlisa isisindo. Udinga ukwazi le nombolo ngqo.

Awukwazi nje ukuklama ngokukhululekile ukudla kwakho. Ngiyizamile, iyasebenza, ayisebenzi, ukuthola ukuthi ukudla kwami ​​kwekhalori nsuku zonke kungenzeka kungenye yezinto ezibaluleke kakhulu engizifundile ngizama ukuthola ukudla engikudlayo, futhi ngiqagele ukuthi yini, kuholele emiphumeleni emisha emangalisayo nami manje ngabo bonke abafundi bami. Futhi uma unamathela ekugcineni kwendatshana ngizokunikeza igxathu negxathu uhlelo oluqondile lokuthi ngiyithole kanjani le miphumela.

Futhi ngaphambi kokuthi siqale, chofoza inkinobho yokubhalisa isikhathi ngasinye ukuze waziswe lapho ngithumela i-athikili entsha njalo ngeviki. Asingene phakathi. Kulungile, nakhu silapha.

Ngakho-ke ufuna ukuqala nge-Multipl, faka isisindo somzimba wakho ngamaphawundi aphakathi kuka-9 no-14. Uma uyindoda enomsebenzi wasehhovisi, uqala ebangeni eliphakathi phakathi kuka-10 no-12. Uma usebenza futhi uvivinya umzimba njalo, khona-ke usezingeni eliphakeme eliphakathi kuka-12 no-14.

Uyazi yini? Ake ngikubonise indlela elula. Ngizokwethula kwesinye sezinto ezinamandla kakhulu lapho kuziwa ekubaleni ukudla kwakho kwekhalori nsuku zonke ngaphandle kokuhlanya. Kuyinto uhlelo lokusebenza lweselula olubizwa nge-MyFitnessPal.

Akudingi noma yiziphi izibalo noma izibalo eziyinkimbinkimbi. Ukuphela kokufanele ukwenze ukulanda uhlelo lokusebenza, ubhalise, unikeze imininingwane ngawe futhi i-myfitnesspal izokunikeza ukudla kwakho kwekhalori nsuku zonke lokhu phambilini futhi ngizokusho futhi, ukushoda kwekhalori kungenye yezikhiye zokwehlisa isisindo. Ungadla noma yini enempilo, futhi ngizobeka amagama anempilo, nokudla okunomsoco kule planethi lapha futhi lokho kubalulekile, kepha uma ukudlula ngokweqile futhi kuholele ekweqeni kwekhalori, awukasuki ekunciphiseni isisindo, ngiyathembisa.

Ungadla ngisho imifino eminingi kakhulu. Ikakhulukazi uma kunesitashi. Ngazi kahle? Ngiqonde ukubheka le mifino.

Ubukeka ujabulile. Kepha akusho njalo ukuthi kuhle kuwe. Awukwazi ukuphunyuka ekudleni okubi noma.

ibhayisikili lomgwaqo labesifazane

Akusebenzi lokho. Ngisho, lokhu akuyona isayensi ye-rocket, akunjalo? Ngakho-ke lapha ngizogxuma ngemuva kwesikrini sami se-iPhone futhi uzochaza izinyathelo ongazisebenzisa iMyfitnesspal ukubala ukudla kwakho kwansuku zonke kwekhalori. Kulungile, silapha.

Okokuqala, Kapteni, kusobala ukuthi lapha, kufanele ulande uhlelo lokusebenza. Le nqubo iyafana, ngasendleleni, noma ngabe une-Android noma i-IOS. Ngakho-ke iya kuhlelo lokusebenza lwe-Save Now, shaya inkinobho yokusesha ekhoneni elingezansi kwesokudla, shaya ibhokisi lokusesha bese uthayipha ku-MyFitnessPal, skrolela phansi kancane bese kuba lapho.

Bese ushaya u-'Get ', vele wenze isiqinisekiso esincane futhi uhlelo lokusebenza luzoqala ukulanda. Uma usuyilandile, mane uchofoze kuhlelo lokusebenza ukuyivula. I-Myfitnesspal mhlawumbe ingenye yamathuluzi anamandla kakhulu uma kukhulunywa ngawo ukugcina ithrekhi yama-calories nama-macros akho.

Ibuye ikunikeze ukudla kwakho kwansuku zonke kwekhalori. Ingxenye engcono kakhulu ukuthi kumahhala. Empeleni banenguqulo ekhokhelwayo yohlelo lokusebenza, kepha ngeke sikhathazeke ngalokho.

Uhlobo lwamahhala lungaphezu kokuhle ngokwanele ukwenza umsebenzi wenziwe. Bheka, awukwazi ukulawula lokho ongeke ukukala. Uma ungagcini ithrekhi yalokho okudlayo futhi uhlale ungaphansi kokudla kwekhalori yakho yansuku zonke, ukudla kwakho kuzohlala kungumdlalo wokuqagela ukuze ubhalisele i-akhawunti entsha noma ubhalise uma usunayo i-akhawunti.

Kule ndatshana sizozenza sengathi usebenzisa uhlelo lokusebenza okokuqala ngqa, ngakho-ke sichofoza u-'Ngena ngemvume '. up 'futhi ngizokuhamba kulezi zinyathelo igxathu negxathu. Akudingeki ukuthi wenze noma yiziphi izibalo lapho ubhalisela uhlelo lokusebenza, kepha udinga ukuthi ucacise ngangokunokwenzeka lapho unikeza imininingwane yakho siqu ake sihlangane ngalokhu ndawonye.

Ungabhalisa nge-imeyili noma usebenzise i-akhawunti yakho ye-Facebook. Ake siqale ngenketho ye-fir t lapha. Okulandelayo, uhlelo lokusebenza lukucela ngomgomo wakho wokufaneleka.

Ngicabanga ukuthi ufuna ukunciphisa umzimba lapha, ngakho-ke ake sikhethe inketho yokuqala. Okulandelayo, khetha ileveli yomsebenzi wakho. Ngisezinyaweni eziningi ngakho-ke ngizohamba no 'active'.

Ukudla kwakho kwansuku zonke kwekhalori kuzoya ngakho. Vele ukhethe okukodwa okulingana kahle nesimo sakho samanje. Wena ungakuguqula lokhu ngokuhamba kwesikhathi.

Okulandelayo, uzokhetha ubulili bakho, usuku lwakho lokuzalwa nendawo ohlala kuyo. Ngakho-ke asiqhubeke nje. Kulungile, uma usuqedile, chofoza umcibisholo ekhoneni eliphezulu kwesokudla.

Ngizoklelisa ubude bakho, isisindo sakho samanje nesisindo sakho osibhekise. Lokhu kungaba isheke langempela kwabanye abantu, ikakhulukazi uma ungakazilinganisanga isikhashana. Kepha hheyi, kufanele uqale kwenye indawo.

Ilungile? Ithiphu esheshayo lapha, ukuthola isisindo sakho ngqo, ufuna ukuqiniseka ukuthi into yokuqala ekuseni ngemuva kokwenza ibhizinisi endlini yangasese, ufuna ukuzikala esiswini esingenalutho ngokuphelele. Futhi, uKaputeni kusobala ukuthi nawe udinga izikali. Uma ungenayo manje manje futhi ulandela le ndatshana, ungaqagela nje ukuthi usilinganisa kangakanani bese usishintsha kamuva ukuze ube nesikali.

Ake sithi unesisindo esingamakhilogremu ayi-170. Okulandelayo sikhetha isisindo sethu. Ithi ufuna ukwehlisa amakhilogremu ayi-10.

Ngakho-ke sizocacisa i-160. Okulandelayo, khetha umgomo wakho weviki. Kukuwe ukuthi ufuna ukuba nolaka kangakanani kulokhu.

Lapho unolaka ngokwengeziwe, amakhalori ambalwa okudingeka uwasebenzise osukwini. Ngakho-ke kwazi lokho. Imvamisa ngithanda ukuhamba kuphawundi onconyiwe ngesonto uma ufuna ukuba nolaka kakhulu ungaya uhhafu.

Ake sibheke ukuthi ukuguqula umgomo wakho wamasonto onke wenzani ekushodweni kwakho kwekhalori, ukuze ube nombono wokuthi yini okufanele uyihlose nokuthi yini ongayilindela ukushaya lawo machashazi amathathu ekhoneni elingezansi kwesokudla, shaya amagoli futhi ube Okwamanje ngikubeka kube yiphutha elilodwa ngesonto futhi ake sibheke ngokushesha ukushoda kwekhalori yakho. Ngakho-ke njengamanje ngama-calories angu-2,070, okungekubi. Ungafaka ukudla okuningi kulesi sabelo-mali sekhalori.

Kulungile manje ake sibone ukuthi kwenzekani uma uyiguqula ibe ngu-1.5 lbs ngesonto, ushaye emuva, bese uphinde ushaye futhi, futhi lapho uya khona, ishintsha ibe ngama-calories ayi-1,820, okumangazayo ukuthi akukuncane kakhulu. Kulungile manje ake sibone ukuthi kwenzekani uma unolaka ngayo, ake sithi uzoya eMexico emasontweni amabili kanti usabambelele emzimbeni wakho wasebusika, angikukhuthazi lokho ngendlela, kepha ngifuna ukuthi unombono wokuthi ukudayiswa kokuphahlazeka kubukeka kanjani.

Sawubona, shiya amazwana ngezansi kwalesi sihloko uma ngabe uke wakwenza ukudla okunengozi futhi ungitshele ngolwazi lwakho ngalo. Kulungile ngakho-ke ake sibeke umgomo wethu wamasonto onke kumakhilogremu amabili ngesonto bese sibuyele kudayari yethu yokudla futhi lokho kusinika ama-calories ayi-1,570. Lokho akukuningi.

Uma ufuna umbono ojwayelekile wokuthi lokhu kubukeka kanjani, nazi izibonelo ezimbalwa. Ibha eweni efana nebha yamandla edayiswa lapha eNyakatho Melika inama-calories angu-250. Uma uhlala kuma-calories angama-1,500 ungadla ama-6 alezi zindawo ngosuku.

Noma iMac Mac enkulu kaMcDonald enamafry kanye necola kanye nemigoqo emibili yamawa. Uthola iphuzu. Kepha yilokho kuphela.

Yilokho kuphela. Yilokho kuphela othola ukuthi abantu abaningi bakudla lokhu ngasikhathi sinye, uzovele ugcine usuhogela umoya ngesidlo sakusihlwa. Inothi lokugcina lapha bantu, kulapha futhi lapho izinga lomsebenzi wakho liguquka futhi lizothinta inani lakho lokusilela kwekhalori ngakho-ke qiniseka ukuthi ukhetha okulungile okulingana kahle nesimo sakho samanje.

Kulungile, asiqedele ukubhaliswa lapha, unikeza okwakho Uma usuqedile, udinga ukuvula i-imeyili yakho bese uqinisekisa i-akhawunti yakho. Futhi lapho usukwenzile konke lokho, ekugcineni ungasebenzisa imininingwane yakho yokungena ngemvume futhi uzofika kuleli khasi. Lokhu okuphakelayo kwakho kwasekhaya.Indlela esheshayo yokubhalisa ukungena ngemvume nge-akhawunti yakho ye-Facebook.

Noma iyiphi indlela iyasebenza. Manje, ba ngalo lonke ulwazi lomuntu siqu engilunikeze i-MyFitnessPal lapho ngibhalisa, nginezinkulungwane ezingama-calories ezingamakhulu amabili namashumi amathathu engizokusebenzisa usuku lonke. Lokhu ukudla kwami ​​kwekhalori nsuku zonke kokulahlekelwa amafutha.

Inombolo yakho kungenzeka yehluke. Kungaba ngaphezulu noma ngaphansi. Noma ngabe kuyini, cabanga ngaleyo nombolo njengemali yakho yokudla.

Ukudla kwakho kwekhalori nsuku zonke. Bekulula kangakanani lokho esikhundleni sokwenza ngesandla? Kuthatha ukuchofoza okumbalwa ukushintsha izinombolo zakho futhi i-MyFitnessPal izonakekela konke okusele. Umsebenzi wakho ukuhlala ngaphansi kwaleyo nombolo noma kunini lapho ufuna ukulahlekelwa ngamafutha.

Lokho kusho ukuthi, uma ushaya isabelomali sakho sonke sokushoda kwekhalori ngesidlo sasemini ngoba uchoboze i-pizza ephelele, ngakho-ke noma yini oyidlayo ngaphezu kwalokho uzoba nensalela yekhalori. Okusho ukuthi okusho ukuthi konke okumele ukwenze ukuphuza amanzi bese uyolala esidlweni sakusihlwa. Uyazo ukuthi ngisho ukuthini? Ngakho-ke kufanele ube nengqondo.

ukuthwala kanjani izinto ngebhayisikili

Mhlawumbe ungaba nocezu noma ezimbili ukuze uphile kancane. Ungakufanela nakanjani lokho kubhajethi yakho yansuku zonke yokudla kwekhalori. Umsebenzi wakho ukufaka kukho konke ukudla kwakho usuku lonke futhi njengoba kushiwo, hlala ngezansi kokudla kwekhalori yakho yansuku zonke ngizoba nesixhumanisi ekugcineni kwendatshana kwesinye sezifundo zami kokunye kokufundisa kwami ​​kokuthi ungasebenzisa kanjani i-myfitnesspal to landelela ama-macros akho uma ufuna incazelo eningiliziwe kuwo, ikakhulukazi uma kukhulunywa ngokubhalisa ukudla kwakho koketshezi oluthola ukondla amafutha.

Kulula kahle? Umbuzo olandelayo-ke uwukuthi ulusebenzisa kanjani lonke lolu lwazi ukuze ube nengqondo ngalo futhi empeleni uthole imiphumela? Ukukusiza ngalesi sinyathelo esilandelayo, ngithanda ukukuthumelela ikhophi yamahhala ye-Lean Body Blueprint yami. Le yindlela engangincibilikisa ngayo wonke amanoni azungeze isisu sami ngawashintsha aba yiphakethe lesithupha ngaphandle kokuya ekudleni okuphambene noma ukuchitha amahora ejimini. Kuyinqubo elula yezinyathelo ezi-4 eyenzelwe ngokukhethekile ochwepheshe abamatasa futhi iyipulani efanayo efanayo engiyifundisa bonke abafundi bami bokuqeqesha abazimele futhi bonke babone imiphumela emangalisayo.

Kuzoba nesixhumanisi kunkambu yencazelo. Vele uchofoze kuyo, faka i-imeyili yakho bese ngiyithumela kuwe ngokushesha, yilokho kuphela enginakho. Hlala umuhle, nikeza le ndatshana isithupha uma uyithandile, ngicela ubhalisele isiteshi sami, uma ungakakwenzi lokho.

Ngithumela i-athikili entsha masonto onke. Futhi, uma unemibuzo mayelana nokungena ngemvume ku-MyFitnessPal, ngishiyele umbuzo esigabeni sokuphawula futhi ngizokwenza konke okusemandleni ukukuphendula. Kulungile, sobonana esigabeni sokuphawula.

I-Virtual High emihlanu!

Ingabe ama-calories abala ngempela?

Ikhaloriukubalaiyithuluzi abanye abangalithola lilusizo.Ukubala ama-caloriesingakusiza wehlise isisindo ngokukunikeza ukubuka konke lokho okudlayo ngosuku ngalunye. Lokhu kungakusiza ukuthi ubone amaphethini wokudla ongawashintsha, akugcine usendleleni yokufinyelela izinhloso zakho.Okthoba 1 2019

Ngizolahlekelwa isisindo esingakanani ngidla ama-calories ayi-1000 ngosuku?

Wenaukuncipha emsimbenilapho umzimba wakho uthatha okumbalwaama-calorieskunalokho kuyasha. Yehlisa okupheleleama-caloriesngo-500 kuya kuAmakholori ayi-1 000ngobausuku luyobaphenduka ibeisisindoisilinganiso sokulahleka kwephawundi elilodwa kuya kwamabili ngesonto. Gxila kokudla okunempilo, hhayiama-calories.

masingakwenzi sawubona bafana wamukelekile esiteshini sami umi uzoya ekudleni ngoba benginomuzwa wokuthi ngidla kakhulu kulezi zinsuku futhi ngandlela thile bengifuna ukukwazi ukugcina umkhondo wokuthi ngidla okungakanani ngosuku udle uh ngisebenzisa lolu hlelo lokusebenza olubizwa ngokuthi 'umngani wami wokuzivocavoca' ebengilisebenzisa phambilini kodwa angilusebenzisi ngokungaguquguquki ngakho-ke ngisebenzisa uhlelo lokusebenza futhi kuvela ukuthi kungama-calories angama-2,700 kuya kwayi-3,000 ngosuku angidli njalo ngoba Ngilambile kakhulu, kepha ngoba kwesinye isikhathi nginesithukuthezi futhi angizenzi ezemidlalo ngempela, ngoba kulezi zinsuku ngubhubhane awekho amathuba amaningi okuzivocavoca futhi futhi ngimatasa kakhulu Ngakho-ke bengifuna ukuzama ukunciphisa inani ama-calories engiwadlayo azungeze ama-calories ayi-1200 ngosuku ukuze nje ngibone ukuthi kuzokwenzekani, futhi ngiyogcina ngilahlekelwa kwenye indawo kusuka kuphawundi noma amabili lilinye ngeviki, ngakho-ke ngicabanga ukuthi sizobona ukuthi lokho kulungile nokuthi kungakanani Ngingalahlekelwa, kodwa futhi nokuthi ngizizwa ngiphilile kanjani ngemuva kwalokhu kudla nokuthi ngabe kuyasimama yini noma cha kuma-frame ozimele, kepha akunandaba ukuthi uhambile b ngoba akwenzi mehluko ukuwuthola kepha awwenzi mehluko kepha awenzi mehluko futhi ngacabanga ngoJack noJillon inganekwane oh jack yayizomlandela ezansi ngamagquma amnene kepha awenzi mehluko hey futhi noma ngabe konke kunje ekhanda lami, akusiyo indlela indaba ezophela ngayo ngakho akwenzi mehluko ngiyazi ukuthi awenzi mehluko bengifuna ukuphuza itiye lejinja elishisayo impela kepha nginamakholori angama-160 njengamanje, ngoba indebe yansuku zonke itiye likajinja empeleni linama-calories angama-70 futhi esikhundleni salokho ngizoba nelilodwa lalawo maswidi acijile avela kuTrader Joe, yebo, kepha akwenzi mehluko kuzimpahla ezibhakiwe bushelelezi i-gouh, ngakho-ke ngithole nje ukuthi izolo iforgotto ibirekhoda amaqanda amabili afakiwe esidlweni sakusihlwa futhi ashise ngengozi amakholori ayi-131 ngaphezulu kwama-calories ayi-1200, yebo, ngicabanga ukuthi ngizozinakekela kakhulu ukuthi namhlanje angibandi kangako futhi aqophe konke engikudlayo ngizokusho bengilambe ngempela izolo ngihlala kuze kube ngemuva nje kwamabili ukusebenza ephepheni lokuthi ngifanele ngisebenze futhi angazi ukuthi kwakunjani noma ngabe angidlanga ngokwanele usuku lonke noma ngabe ngangidla isidlo sakusihlwa kusenesikhathi futhi uwena owaziyo ukuthi awekho amakhalori anele kwesobusuku, leso bekuyisihloko, ngakho-ke namhlanje sizobona ukuthi kuhamba kanjani ngizizwe abathandi bami bakudala bewela emakhakheni ami, umndeni wami awuhlushwa iziwula ezaziyo, siyaqabulana futhi sife embhedeni ukuzwa ukuthula okungaxakile, sizizwa singelutho ngemuva kwalokho ngoba ngibheke ngokujulile, lapho ngithola umqaphi ongasho ukuthi ngiyisihlakaniphi kodwa ngingumndeni wami? musa ukuhlupheka, sizizwa singenalutho ngemuva kwalokho ngoba ngifuna okuthile okujulile, yebo ngifuna okuthile okubonisayo, angisho ukuthi ngiyingcweti, kepha ngihlakaniphe ngokwanele ukwazi ukuthi ngikufanele Ukulwa uyibhodlela lamaphilisi angikwazi ukuvula sengivele ngiyazi ukuthi kuzoba kanjani ukukhuluma okuncane, kepha kuyinto enkulu kimi futhi, imizwa yami ishesha kakhulu, angikwazi nokunambitha, nami ngiyakwazi ngingawuvuli umdlalo, angikwazi ukuwuvula, ngangihlala ngiphenduka lapho ngingakwazi ukuthola okwanele ngakho-ke ngangidlulela phambili ngoba nganginengubo enhle kodwa angihlelanga ukuyigqoka ngaphandle kokuthi uyiklebhule khona Ngezinye izikhathi ngiyathukuthela futhi ngikhulume okuthile ngaphandle kokuthi ungazama bese nginakho. Nginomlutha, ungumkhuba wami, enye ingxenye yami. Anginawo amagama, kodwa nginayo leyo ngubo ephelele, kodwa anginayo ' ngiyigqoke ngaphandle kokuthi ezinye azikwazi ukwenza ukwakheka kube nzima futhi ngiyazibuza ukuthi uyakuthanda yini kodwa uma ubuya singakwenza ngakho-ke nansi imicabango yami yokugcina ekudleni kwekhalori le-1200 ngakho-ke ngicabanga ukuthi inombolo yokuqala iyasimama, yebo ngingathi uyazi ngingakwenza isikhathi esingaphezu kwesonto, ngingawenza, ngicabanga ukuthi kuyasiza ukuthi angikulambisi ngempela, noma ngabe ulamba kancane ngezikhathi ezithile okwamanje Um, ngabe usenguwe ngiyazi ukuthi ungakuthola kanjani ukudla okunomsoco owudingayo futhi ngicabanga ukuthi iminjunju yokulamba ebenginayo ingahle ibangelwe ukungabi kwami ​​nokudla okunomsoco futhi lapho ngithola amanye ama-calories angabi nalawo angcono Ukushintsha ama-calories nokudla izithelo eziningi futhi imifino lokhu bekungaba wukudla okuhle ngempela, kepha ngizoqhubeka nokukugcina? Ukuqhubeka nalokhu kudla, cha futhi lokho kungenxa yokuthi ngicabanga ukuthi ukulandelela amakhalori kuwukuchitha isikhathi okukhulu futhi kuthatha ukuzinikela okuningi engingenakho, kepha uyazi ukuthi ngicabanga ukuthi ngingakusebenzela uma uthola ngokwakho udla kakhulu, uh andum yabantu abadla kakhulu futhi abanaso isidingo sako.

Ngicabanga ukuthi ukudla ama-calories ayi-1200 ngosuku kungakusiza ulahlekelwe isisindo futhi mhlawumbe ugcine isisindo esinempilo isikhathi eside. Ngizothi, kepha-ke, ngicabanga ukuthi umzimba wakho uthola amaphuzu athile, angicabangi ukuthi uma uqhubeka nokudla ikhalori elingu-1200 isisindo esithe xaxa ozosilahla ngenxa nje yokuthi umzimba wakho uzogcina usuthole ukubalwa okusha kwekhalori, Sekuyizinsuku ezintathu kuphela selokhu ngayeka ukudla futhi ngifuna ukusho ukuthi sengizuze okuncane, ngakho-ke manje sengibuyile cishe ku-54.4 kg, ngakho-ke ngizothi uma wenza kanjalo uma unganamatheli kulokhu kudla uzogcina usukhuluphela ngokushesha okukhulu ngemuva kokuqeda ukudla okukuhlanyayo ungacabangi ukuthi uzizwa kakhulu ngiyazi ukuthi uziphatha njengami, ngoba uzizwa ngaleyo ndlela

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