Inani lamandla wemikhiqizo yefulawa

Abameleli abaningi bezocansi ezilinganayo zemikhiqizo yefulawa kuyisici esibalulekile sezitsha ezikhona etafuleni lokudlela. Kodwa ingabe wake wake wazibuza ukuthi ingabe lokhu kudla kungabangela kanjani isimo sombuso wakho? Ukuze uphendule lo mbuzo, ake sicabangele ngokuningiliziwe ukuthi yiliphi inani lamandla wemikhiqizo yefulawa.

Ngakho-ke, okokuqala, kufanele uqaphele ukuthi imikhiqizo yokudla enjalo ibizwa ngokuthi "ufulawa" ngenxa yokusetshenziswa kokupheka ufulawa. Futhi yikuphi ukuphuza kwamakhemikhali? Ku amagremu angu-100 alo mkhiqizo uqukethe cishe amagremu angu-10 amaprotheni, cishe ama-gramu angu-1.5 amafutha okungenani amagremu angu-70 we-carbohydrate. Njengoba ubona, izingxenye zokudla eziphakeme kakhulu zekhalori (amafutha) aqukethe kancane kakhulu, kodwa inani lama-carbohydrate ngofulawa luphawuleka kakhulu. Ngakho-ke, inani lamandla efulawa (cishe ama-kilogram angu-340 ngamagremu angu-100 womkhiqizo) nalo liphakeme kakhulu.

Esinye isici okumelwe sicatshangelwe yibo bonke abathandi bokudla kwefulawa ukuthi ama-carbohydrate emikhiqizweni enjalo ayithwa kalula ngumzimba womuntu. Isibonelo, ama-carbohydrate e-buckwheat noma e-oatmeal porridge angeke ahlukaniswe umzimba ngokushesha futhi azokwazi ukunikeza ukukhululwa kwamandla ngehora lesuku lokusebenza, ukugcina ukusebenza kwakho kahle. Kodwa okweqile kwemikhiqizo yefulawa etafuleni lakho lokudlela cishe kunomthelela ekwandeni kwama-kilojoule ekudleni kwakho, futhi ngenxa yalokho, kubangela ukwanda okusheshayo emzimbeni womzimba.

Uma kungekhona nje ngezinkwa noma ama-biscuits, kodwa imikhiqizo yefulawa ye-confectionery efana namakhukhi, amaqebelengwane, amaqebelengwane, i-gingerbread, njll, ngakho-ke kufanele futhi ucabange ukuthi inani lamandla okudla okunjalo liphakeme nakakhulu kunezinkwa ezivamile. Lokhu kungenxa yokuthi ekukhiqizeni ufulawa we-ufulawa obuningi ushukela usetshenziswa, okungaba ngu-100% we-carbohydrate futhi utholakala kalula emzimbeni wethu. Ngaphezu kwalokho, amafutha amaningi ayengezwa emakhakheni amnandi (kokubili ngesikhathi kulungiselelwa inhlama, nokulungiselela ukugcwaliswa okuvela kumnandi ama-confectionery creams), okuqhubeka nokwandisa okuqukethwe kwe-caloric yemikhiqizo enjalo. Isibonelo, inani lamandla ezinhlobo ezahlukene zama-cookies kakade, njengomthetho, lidlula inani lama-kilocalories angu-400 ngamagremu angu-100 womkhiqizo, ngamakhekhe lokhu kubalwa ngokuvamile kufana namakhilomitha angu-450 kuya kwangu-500 ngamagremu angu-100 womkhiqizo, futhi ikhalori yezinkwa ezithile zingadlulela ngisho nama-kilometer angu-500.

Iyini umphumela wokusetshenziswa ngokweqile kwemikhiqizo yefulawa enezinga elinamandla kangaka? Ukuthola inani elengeziwe lama-khalori, umzimba wethu awukwazi ukuwusebenzisa ngokuhlinzeka ngemoto noma ukugcina ukushisa komzimba njalo. Kulesi simo, ama-carbohydrate angaphezu kwamathambo atholakala ekudleni izitsha, aqala ukuphenduka amafutha, abuye abekwe endaweni okuthiwa "izindawo eziyinkinga" - esiswini, emathangeni, emaceleni. Ngokwemvelo, isibalo salowo muntu silahlekelwa ukuqina nobuhlobo bokuqala.

Ngakho-ke, lapho ulungisa ukudla kwakho, kubalulekile ukucabangela iqiniso lokuthi imikhiqizo yefulawa inenani eliphakeme kakhulu, ngenxa yokuqukethwe okuphezulu kwama-carbohydrate kubo. Ngakho-ke, uma ungakakulungeli ukuyeka ngokuphelele ukusebenzisa amakhukhi noma amaqebelengwane, okungenani uzama ukukhawulela inani labo kwimenyu yakho. Kulokho kuvunyelwe ukudla i-bun noma ngisho nokugcinwa kwesitokisi sasekuseni - kulokhu, amakholori atholakele ngale mikhiqizo ye-flour confectionery emzimbeni ngokuqinisekile ayoba nesikhathi sokudliwa ngesikhathi sosuku olusebenzayo olumatasa.