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.