Amantongomane kaPine.
Amantongomane emisedari aqukethe amaprotheni amaningi. Ziyizinkanyezi phakathi kwamantongomane asele ezakhiweni eziwusizo, zingagcwalisa umzimba. E-Siberia, lapho kukhona khona i-pine nut, ngokuvamile yengezwa izitsha eziningi noma ivele idliwe.
Amantongomane amapayipi aneziqu ze-polyunsaturated, ezisiza ukugqugquzela ama-hormone amabili aphethwe ukucindezela indlala. I-Pinolenic acid isisiza ukususa uketshezi okweqile emzimbeni futhi ithuthukise umsebenzi wenhliziyo. Zomi zombili lezi zinto zenza ukuba ukunciphisa ukudla kube ngu-40%.
AmaSaladi.
Yidla isaladi eluhlaza ngaphambi kokudla. Imifino kanye ne-fibre equkethwe kuzo zifaka isandla ekunciphiseni kwesifiso ngenxa yokuthi bancishisa ukuhlinzekwa kwe-glucose egazini.
Ucwaningo oluqhutshwa yi-American Dietetic Association lubonisa ukuthi abesifazane abangama-50 abadla isaladi eluhlaza ngaphambi kokudla (i-kcal 100 kuphela) badla 20% ngaphansi kwalabo abasanda kudla. Lokhu kusebenza ngokuphumelelayo kulabo abangadli, kodwa bavele baqaphe impilo yabo.
Engeza ama-saladi ahlukahlukene ekudleni kwakho. Imifino, imifino izothuthukisa ukushisa okusheshayo, usizo lokugwema ukudla ngokweqile.
Ama-apula.
I-apula, hhayi ezinye izithelo, ezisiza ukubhekana nesifiso sokuba nesidla. Ngenxa yokuthi ama-apula aqukethe i-fibre eminingi yokudla, edinga ukuhlafuna okuphelele nokude. Yisikhathi lapho umzimba udinga ukuthumela isignali ebuchosheni ukuthi ugcwele. Ngenxa yalokhu ngeke udle okungaphezu kwalokho okudingayo.
Izakhamuzi zaseBrazil zaqhuba izifundo ezaholela ekutheni abesifazane balahlekelwe ama-apula amancane ngosuku, isisindo esilahlekile kakhulu. Futhi labo abangazange badle ama-apula bahlala esigabeni sabo esesisindo esidlule.
Ngaphezu kwalokho, ama-apula angumthombo omuhle kakhulu wevithamini C futhi abe nomthelela wokulwa nokuvuvukala.
Amafutha aqoshiwe.
Amafutha ashicilelwe ngumthombo wemvelo wamafutha omega-3, okungeziwe, okufaka isandla ekunciphiseni kokudla. Amafutha aqoshiwe aqukethe izintambo ezidingekayo emzimbeni wethu ngomsebenzi omuhle wesimiso sokugaya ukudla. Ngaphezu kwalokho, uma udla kakhulu le mafutha ngaphambi kokudla, amakholori ambalwa oyodla ukudla kwasemini noma isidlo sakusihlwa. Amafutha aqoshiwe abangela ukuba ushukela wegazi lukhule kancane, okukuvumela ukuthi ugcine ama-hormone alamba elawulwa. Amafutha aqoshiwe angadliwa ngama-saladi, nemifino, okusanhlamvu. Amafutha aqoshiwe avimbela ukuthuthukiswa komdlavuza, kunomthelela ekunciphiseni i-cholesterol.
Oatmeal.
I-oatmeal yemvelo (okumele iphekwe) iyimithombo emihle kakhulu ye-carbohydrate enempilo futhi ewusizo. Iqukethe amafayili agcwalisa umzimba wethu masinyane futhi agcinwe isikhathi eside, ashiya umuzwa wokugcwalisa.
Ukusetshenziswa njalo kwe-oatmeal kusiza ukunciphisa i-cholesterol izikhathi eziningana. Ukudla isitsha se-oatmeal ekuseni kungakuqinisa futhi kugcwalise isikhathi eside.
I-soups.
Uma ufuna ukunciphisa isisindo, qiniseka ukuthi ufake izinsizi ekudleni kwakho. Ngenxa yokuthi isobho linezinhlobo eziningi zamanzi, futhi hhayi ezinye izithako, okuqukethwe kwayo kwekhalori kungaphansi kwesigaba sesibili. Iqiniso liwukukhetha imifino yemifino noma inyama, hhayi i-cream soups.
Ucwaningo oluqhutshwa yi-Pennsylvania State University lubonisa ukuthi amadoda nabesifazane abasebenzisa njalo isobho banesisindo esikhulu. Ngaphezu kwalabo ababukele ukudla kwabo futhi babala amakholori.