Abubuwa mafi girma-calorie wadanda suka shiga jikin mu tare da abinci sune fats. A lokacin da digesting enzyme kwayar halitta daya girasar mai ga samfurori na ƙarshe (ruwa da carbon dioxide), kimanin kilo 9 na makamashi an saki. Don abinci waɗanda ke dauke da babban kitsen mai, sun hada da duk mai nama da kifaye, mai, man shanu da man fetur.
Abincin caloric na carbohydrates shine rabin abin da adadin kuzari daga kitsen kuma yana da kimanin kilo 4 a kowace nau'in wadannan abubuwa. Ana samun yawancin carbohydrates a kowane nau'i na burodi, taliya, hatsi daban-daban (oat, buckwheat, shinkafa, da dai sauransu), kayan ado. Ya kamata ku sani cewa xari sukari kusan kusan mai carbohydrate mai tsabta, kuma abun da ke cikin caloric nauyin kilogram 100 na wannan samfurin ya kusan kusan kilo kilo 400.
Caloric abun ciki na sunadarai shine kusan daidai da abun da ke cikin calories na carbohydrates, wato, lokacin da ɗaya daga cikin digraf sunadarai ya rabu a wuri mai narkewa, kimanin 4 kilogiles za a sake saki. Ayyuka da abun ciki mai gina jiki sun hada da nama da kifi, cuku, madara, kefir, cuku, qwai, caviar, wake, wake, wake.
Yaya ya kamata mu yi amfani da bayanan yau da kullum akan bayanan caloric na sunadarai, fats ko carbohydrates? Wannan bayanin yana da mahimmanci mahimmanci ga wadanda suke so su kawar da nauyin jikin jiki da sauri. Gaskiyar ita ce, calories abun ciki na yi jita-jita (sabili da haka dukan abinci) yana da mafi tasiri sakamako a kan nauyi. Idan wata rana za mu sami adadin sunadarai, fats da carbohydrates, wanda a yawan yawan adadin kuzari ya wuce mafi kyau duka don nuna mana ƙimar makamashi na cin abincin, to, ana iya adana calories mai yawan gaske a matsayin adadin kuɗi. A sakamakon haka - bayyanar wuce kima jiki, flabby adadi, da bacewar sha'awa daga kishiyar jima'i ...
Don haka, menene ya kamata ka yi a wannan halin? Da farko, kana buƙatar ƙayyade yawan abincin da ake bukata na caloric. Wannan alamar za ta dogara ne akan dalilai masu yawa: shekarunka, nauyin jiki, halaye na aikin sana'a, matakin aikin jiki a lokacin kwanakin ku. Kyau mafi kyau shine, ba shakka, don samun shawara daga likita (mai cin abinci). An yi imani da cewa abun ciki na caloric na dukkanin sunadarai, fats da carbohydrates a cikin jerin yau da kullum na wani balagagge a cikin jimlar ya zama kusan 3000 kilocalories (amma, sake, wannan mai nuna alama ne).
Idan kun gamsu da nauyin ku na yanzu, to, dole ne ku tabbatar cewa abincin ku na caloric ba ya wuce wannan adadi. A wannan yanayin, dukkanin adadin kuzari da za a saki a jikinka saboda kullin sunadarai, fats da kuma carbohydrates na abinci, za a cika su don samar da matakai na physiological. Kuma abubuwan da suka rage yawan kayansu ba za su kasance ba.
Amma idan kun riga kuna da wasu nauyin jikin jiki da yawa don haka kuna son rasa nauyi kadan, za ku iya gangan dan kadan rage caloric abun ciki na rage cin abinci, i.e. Kada ku yi daidai da 3000 kilocalories, amma, ku ce, 2900. A wannan yanayin, domin ya rage yawan calories 100, za a tilasta jikinmu ya rabu da ƙwayar mai da ke ciki a yau da kullum, kuma yawancin jikinku zai karu da hankali.
Amma tuna cewa babu wani abin da ya kamata ya rage rage yawan abincin da ake amfani da su a cikin rage cin abinci ta hanyar rage abun ciki na gina jiki (dole ne su sami akalla 90-100 grams kowace rana). Amma adadin carbohydrates da fats da aka cinye za a iya rage dan kadan ba tare da damuwa da lafiyarka ba (ko da yake ba za ka cire su gaba daya daga abincin ba).
Ta haka ne, sanin bayanan game da abubuwan caloric na manyan kayan abinci mai gina jiki, wanda ya hada da sunadarai, fats da carbohydrates, zaku iya shirya shirin ku da kuma cimma burin da kuke so.