I-15 High Calorie Ukudla Kwesisindo

Emkhakheni wokudla okunomsoco, igama elithi "ukudla okunekhalori ephezulu" ngokuvamile livusa ilukuluku futhi, ngezinye izikhathi, novalo. Kodwa-ke, lezi zinketho ezixubene namandla zidlala indima ebalulekile ezidingweni ezihlukahlukene zokudla kanye nezindlela zokuphila. Ukudla okunama-calories aphezulu kungaba umbimbi olubalulekile kubasubathi abalwela ukusebenza kahle kubantu abalulama kukho. ukugula noma ukufuna ukukhuluphala. Lesi sihloko sicubungula emhlabeni othakazelisayo wemali yokugibela ecebile ngamakhalori, ihlola inani lawo lomsoco, igqamisa ezinye zezinketho eziminyene kakhulu ngamakhalori, futhi idingida ukuthi kungani umuntu engase adinge ukukuhlanganisa ekudleni kwakhe. 

I- Nutrient Value of Calorie-Dense Foods

Nakuba igama elithi "ikhalori ephezulu" lingase lihlanganise izithombe zokuphatha kahle, ukudla okunekhalori kunikeza inani eliphezulu lamakholori ngokuphakelwa ngakunye futhi kunomsoco ngokumangalisayo. Lezi zinketho zivame ukupakisha i-punch enamandla yamavithamini abalulekile, amaminerali, nezinye izinhlanganisela ezizuzisayo. Isibonelo, amantongomane nembewu aminyene ngekhalori kodwa agcwele amafutha anempilo, amaprotheni, namavithamini namaminerali afana no-vitamin E, i-magnesium, ne-zinc. 

Ngokufanayo, i-avocados, i-superfood ethandekayo, icebile ngamafutha anempilo enempilo ye-monounsaturated, i-fibre, kanye nenqwaba yamavithamini nama-antioxidants. Ngisho nokunye okusanhlamvu, okufana ne-quinoa nama-oats, kunikeza umthombo ocebile wamakhalori kuyilapho kunikeza izakhi ezibalulekile ezifana namaprotheni, i-fibre, namaminerali abalulekile. 

Kungani Umuntu Engase Adinge Ukudla Okune-Calorie-dense? 

Kunezizathu ezahlukahlukene zokuthi kungani umuntu angadinga ukufaka ukudla okunekhalori ephezulu nokudla okunomsoco ekudleni kwakhe. Nazi ezinye izimo ezijwayelekile: 

• Ukuzuza Kwesisindo: Ukudla okunekhalori ephezulu ukuze ukhuluphale kungasiza ukunikeza i-caloric surplus edingekayo ukuze kusekelwe ukuzuza kwesisindo kulabo abanesisindo somzimba esingaphansi noma labo abazabalaza ngokukhuluphala ngenxa yemetabolism esheshayo noma izimo zezokwelapha. 
• Ukwakhiwa Kwemisipha: Abasubathi, abakhi bomzimba, kanye nabantu abahlanganyela ekuqeqesheni ngokomzimba okujulile ngokuvamile badinga ukudla okunekhalori ephakeme ukusekela ukukhula nokululama kwemisipha. 
• Ukululama Ekuguleni Noma Ekuhlinzweni: Phakathi nezikhathi zokululama, umzimba ungase udinge amakhalori engeziwe nezakhamzimba ukuze usekele ukuphulukiswa nokubuyisela amandla. 
• Izidingo Zamandla Ezangeziwe: Abantu abanemisebenzi enzima engokomzimba, indlela yokuphila esebenzayo, noma labo ababamba iqhaza kwezemidlalo yokukhuthazela bangadinga amakhalori aphezulu ukuze bahlangabezane nezidingo zabo zamandla. 
• Ukuvuselela Isifiso Sokudla: Abanye abantu bangase babe nomuzwa wokuncipha kwesifiso sokudla ngenxa yobudala, imiphumela engemihle yemithi, noma izimo zezokwelapha, okwenza kube inselele ukudla amakhalori anele. Ukudla okunekhalori kungasiza ukuhlangabezana nezidingo zabo zomsoco ngezingxenye ezincane. 
• Ukungondleki noma Izimo Zokumosha: Izimo ezithile zezokwelapha, ezifana nomdlavuza, HIVI-AIDS, noma izifo ezingelapheki, zingaholela ekwehleni kwesisindo okungahlosiwe kanye nokungondleki kahle. Ukudla okunekhalori ephezulu kunganikeza ama-calories adingekayo kanye nezakhamzimba ukuze ululame. 

15 Ukudla Okunekhalori Ephezulu Kwesisindo 

Ukufaka ukudla okunamakhalori anzima ekudleni kwabo kungaba uguquko kulabo abafuna ukuzuza isisindo noma ukugcina ikhalori esele. Nazi izinketho ezingu-15 zama-calorie-dense ezingasiza ukusekela imigomo yokuzuza isisindo: 

1. Amantongomane Nebhotela Lamantongomane: Ama-alimondi, ama-walnuts, amantongomane, kanye nozakwabo bebhotela baphakathi kokudla okunama-kilojoule amaningi kuyilapho kunikeza amafutha anempilo, amaprotheni, ne-fibre. 
2. Ukwatapheya: Lezi zithelo ezinokhilimu zilayishwa ngamafutha anempilo enempilo ye-monounsaturated kanye nenqwaba yemisoco ebalulekile. 
3. Imikhiqizo yobisi enamafutha agcwele: Ubisi lonke, iyogathi, I-Paneer kanye noshizi ukudla kwasekuseni okunekhalori ephezulu okunothe ngamakholori, amaprotheni, amavithamini abalulekile, namaminerali.
4. Izithelo ezomisiwe: omisiwe, Izinsuku, kanye nama-prunes ngokwemvelo ukudla okunempilo okumnandi futhi okunekhalori ephezulu okunikeza inketho elula yokudla okulula. 
5. Imiksi ye-Granola ne-Trail: Lezi zingxube zihlanganisa amantongomane, imbewu, izithelo ezomisiwe, nezinhlamvu futhi zilungele ukukhushulwa kwamandla ohambeni. 
6. Amafutha E-Olive kanye Namanye Amafutha Anempilo: Isipuni somnqumo noma ukhukhunathi amafutha angakhuphula kakhulu ama-calories ekudleni kanye nama-smoothies. 
7. I-Quinoa ne-Brown Rice: Lezi zinhlamvu zigcwele ikhalori futhi zinikeza i-fibre, amaprotheni, namaminerali abalulekile. 
8. Amabha Amantongomane Nembewu: Elula futhi ayaphatheka, le migoqo inikeza umthombo ogxilile wamakholori avela kumantongomane, imbewu, nezithelo ezomisiwe. 
9. Amantongomane kanye Nebhotela Lembewu: I-almond, i-peanut, kanye imbewu yelanga ibhotela iyahlukahluka futhi ingafakwa kuma-smoothies ne-oatmeal noma ijabulele njengokusabalala. 
10. Izinhlamvu Eziphelele: I-Oats, ibhali, nesinkwa sikakolweni kunikeza inhlanganisela yamakhalori, i-fibre, nemisoco ebalulekile. 
11. Amazambane Amnandi: Abhakiwe noma agazingiwe, le mifino enesitashi inomsoco futhi iwukudla okunekhalori ephezulu. 
12. Ubhanana: Inketho elula nephathekayo, ubhanana umnandi ngokwemvelo futhi ugcwele ama-calories, i-potassium, kanye ne-fiber. 
13. Amaqanda: Inketho eguquguqukayo futhi ecebile ngamaprotheni, ungahlanganisa amaqanda ekudleni okuhlukahlukene kanye nokudla okulula. 
14. Imidumba: Amalentili, ubhontshisi, nophizi aminyene ngekhalori futhi anikeza amaprotheni asekelwe esitshalweni kanye nomthombo wefayibha. 
15. Izinhlanzi Ezinamafutha: I-Salmon, i-tuna, ne-mackerel ziningi ku-omega-3 fatty acids enempilo futhi zinikeza umfutho omkhulu wekhalori. 

Isiphetho

Ukudla okunekhalori ephezulu kuhlukahlukene futhi kunezinhlobonhlobo, kunikeza izinketho eziningi zokusekela izidingo nezinhloso ezahlukahlukene zokudla. Kusukela ezindlini zamandla ezinomsoco ezifana namantongomane nokwatapheya kuya ekuziphatheni okunethezeka okufana ne-granola nezingxube ze-trail, lezi zinketho ezicebile ngekhalori zidlala indima ebalulekile ekukhuthazeni ukukhuluphala, ukwakhiwa kwemisipha, ukululama, kanye nempilo iyonke. 

Kodwa-ke, kubalulekile ukusondela ekudleni okunama-kilojoule amaningi ukuze uzuze isisindo ngokuqaphela nokulinganisela, ukulinganise ngezinketho eziminyene yezakhi futhi uhlanganise ukufakwa kwakho nezidingo nokuthandwayo komuntu ngamunye. Ngokwamukela ukuguquguquka kokudla okuminyene kwekhalori nokwenza izinqumo ezinolwazi, abantu bangazuza emandleni alezi zinketho ezicebile amandla ukuze basekele imigomo yabo yokudla eyingqayizivele futhi baphile ukuphila okunempilo, okunempilo kakhudlwana.