Ukunambitha kuhle kumpilo yakho ngoba:
- Ukwamukela okuvamile futhi okuncane ekudleni kwamafutha okudla okuncane kunomthelela ekulondolozeni amandla, ukusekela izinga eliphakeme lokushukela egazini, futhi, ngaphezu kwalokho, ukunqanda ukudla. Ngakolunye uhlangothi, lezi zokudla okudlayo kufanele zibe nempilo futhi zingalimazi isibalo.
- Ukudla okuncane okuphansi kwekhalori kunganelisa indlala, ngakho-ke uzodla kancane emini noma dinner. Umphumela uba ukwehla kwenani lamakholori adliwe.
Kodwa-ke, ukusetshenziswa okuvamile kokudla okunamakholori okulimazayo empilweni kungaholela ekujuleni okukhulu kwezinga likashukela emzimbeni, okungabangela ukwehla okujulile kwemizwa, ukubonakala kokunganaki nokucasula. Okuqukethwe kwamafutha omkhiqizo kuxhomeke ekutheni, ukungahambisani, isakhiwo, ukubukeka kanye nokuphila kwelanga. Kodwa ungakhohlwa ukuthi yonke imikhiqizo enjalo ingathinta izinga le-cholesterol, okwandisa amathuba okuba nesifo senhliziyo. Ngakho-ke, bobabili izingane kanye nabantu abadala kufanele bafunde ukuthi bangalungisa kanjani ukudla okulula okukhalori futhi okuhlwabusayo ngokwabo, ngaphandle kwalokho, kulula.
Ukudla okulula okuwusizo.
- Zama ukukhetha ukudla okulula okungekho okungalimaza ukonakala, okuqukethe ama-carbohydrate amaningi, isibonelo, ibhotela, i-yogurt noma ushizi. Khohlwa ngamaswidi, amanzi amnandi nokunye okunjalo.
- Lapho uthenga noma yikuphi imikhiqizo, funda ngokucophelela ulwazi olwenziwe ekubunjweni nasekufakeni ishalofu.
Ama-snacks aphansi kakhulu.
Imifino emifino, izithelo ezintsha, ama-crackers, amantongomane noma isinkwa sonke sikakolweni, ushizi kanye nama-popcorn aphansi angama-snacks angcono kunazo zonke abacwaningi abacomayo.
Ukudla okuncane okulula okukodwa kwekhalori:
- Bubbles kusuka ufulawa ophelele
- Ama-chip chips, aphekwe kahle
- Abakhiqizi besikolo
- Ubuncane obuncane ngamagatsha
- Iqanda elibilisiwe elinzima
- Banana noma isilimo esidliwayo esinamagatsha anamanzi
- Izithelo ze-yogurts
- I-cocktail ne-yoghurt, izingcezu zezithelo ezintsha neqhwa
- Izibopho ze-tuna nge-celery, ezigqoke nge-imayonnaise
- Soyilk nge-flakes okugcwele okusanhlamvu
- I-popcorn ephansi-fat, ushizi, i-yogurt, amaqebelengwane elayisi - ukudla okulula ngemuva kokudla
- Ama-apula, amagilebhisi noma amajikijolo
- Imifino ehlukene eluhlaza
- I-Milkshake ne-banana noma amajikijolo
Ama-Nuances wokupheka ukudla okuncane kwekhalori.
- Akudingeki ukuba bangabi okuhlwabusayo. Ungakwazi ukulungisa ukudla okuncane okune-fat-ewusizo, okungeke kube yihlazo ukuphatha abangane nomndeni.
- Ukwenza ngaphandle kokusetshenziswa kwe-sunflower noma amafutha omnqumo, pheka ku-cookware engekho.
- Esikhundleni sokufisa imifino noma inhlanzi epanini lokuthosa, sebenzisa i-microwave - ngakho-ke ungenza ngaphandle kwamafutha.
- Ngokuvamile badla ama-porridges ashisayo abanda noma abanda kakhulu - asuke angabi namanoni.
- I-Butter, i-margarine, ukhilimu omuncu kanye nemayonnaise ingafakwa esikhundleni samasiki ase-yogurt-based.
- Shintsha ama-sauces amafutha okwenziwa ngezikhathi, izinongo nama-marinades aphansi.
- Uma udinga ukusebenzisa amaqanda, amaprotheni amabili angcono ukuguqula iqanda elilodwa elilodwa.
- Esikhundleni sokhilimu omuncu, ungasebenzisa i-yogurt noma imayonnaise.
- Ukugaya nokucabisa emlilweni ovulekile kuyindlela engenabungozi yokukhupha izinkukhu.
Ukudla okujabulisayo!