Ukuvakashelwa okuhleliwe kumakholomu ahlukahlukene, okukhethekile ekudleni okusheshayo - lokhu kungumyalo wezinto zokuphila kwanamuhla. Le ncwajana ibhalelwe labo abafuna ukulondoloza impilo yabo futhi bangabi yisisulu sefashini "lokudla okusheshayo". Lesi sihloko sizokufundisa indlela yokuhlukanisa ngokufanele ukudla okusheshayo okusemqoka okuvela emndenini ongenampilo.
Ingabe ukudla okusheshayo kuyasiza?
Inqwaba yemikhiqizo eyaziwa ngokuthi "Ukudla Okusheshayo" iphezulu khalori. Njengoba wazi, ukuxhashazwa kwe-carbohydrate, ukudla okunamafutha, kanye nokudla okuqukethe izinongo ezibukhali, kuholela ekugqibeleni kwezinga lekhalori yansuku zonke.
Ekudleni, kunezici ezibizwa ngamafutha we-vegetable hydrogenated, ezicebile ngamafutha esitokisi. Ingxenye yezithasiselo zokudla, kanye nenqubo yokupheka, ukunciphisa inani lokudla okunomsoco wamafutha esitokisi. Ukwamukelwa kokudla, okuqukethe i-lipids ngokweqile kanye ne-carbohydrate, kuzoholela ekugqibeleni ngokweqile. Ngaphezu kwalokho, ukudla "okusheshayo" ukudla kucebile kusawoti amakhulu.
Kuze kube manje, ukukhuluphala e-US - enye yezinkinga zezwe ezinzima kakhulu. Isisekelo salenkinga kwaba ukudla okungenampilo - ukudla "okusheshayo" kokudla. Ukudla okusheshayo kokudla-sandwich kuqukethe amakholori amaningi, okwanele usuku lonke.
Ukwakheka ngendlela efanele kokudla okungenampilo kuholela ekuphuleni kwe-calcium adsorption. Ngenxa yalokho, ingozi yokushaya isisu, ukuthuthukiswa kokucindezeleka, ukumelana nokucindezeleka komzimba kukhula. Uma kwenzeka ukwehluleka komzimba ukuba i-insulin nokuhluleka kwayo ukungena egazini, ingozi yokuthuthukisa isifo sikashukela i-2 degree increase.
Ithonya elibi lokudla okusheshayo, okokuqala, lixhunywe:
- kanye nokugcinwa okuphakanyisiwe kwe-lipids, ama-carbohydrate, usawoti, ama-calories;
- ngokungabi khona kwefriji yemifino;
- ngokungabikho kwe-macro-microelements edingekayo.
Siphendukela ekudleni okusheshayo okuwusizo.
Ucwaningo lwesayensi osuka e-United States lubonise ukuthi ukudla okudlulele ngokweqile kwe-lipids kanye ne-carbohydrate kuholela ekuziphatheni komzimba nezingokwengqondo: ukudla ukudla okusheshayo akuyona nje umkhuba, kodwa ukuthembela kwangempela kuyo. Lokhu kuncike ekutheni wena uthenge ukudla okusheshayo kaningi. Ukuze ungazitholi indlala, ungazivimbeli ekuthengeni i-hamburger ekhangayo, udle ukudla okunempilo okusheshayo.
Unganciphisa kanjani umphumela omubi wokudla okusheshayo emzimbeni wakho othandekayo? Okokuqala, kufanele ususe i-lipids eyingozi, i-cholesterol nezinye izingxenye zokudla okusheshayo ekudleni kwakho. Ngakho-ke, uyanciphisa ngempela umonakalo wokuthi ukudla okusheshayo kuhamba emzimbeni wakho, futhi uqhubeke ujabulela ukudla okuthandayo.
Ngaphezu kokudla okujwayelekile emakhakheni nasezindaweni zokudlela ukudla okusheshayo kungadla futhi kudla okunempilo okunempilo, okungenayo into eyingozi "yokudla okusheshayo". Kuze kube manje, ukuze ukwandise ikhwalithi futhi unciphise ithonya elimazayo lokudla okusheshayo, lulungiswa besebenzisa inyama ephilile, isinkwa esibiwe, amafries aseFrance, okuthosiwe ngenani elincane lebhotela, iziphuzo ezincane zekhalori kanye nemifino eminingi. Isikhathi sesifikile lapho umthengi angakwazi ukuhlukanisa ngokufanele ukudla okusheshayo okunempilo futhi ahlole izinzuzo zayo. Ungadluli ngalawa macebiso.
Lahla ukulinyazwa kokudla okunomsoco okulimazayo, okufanayo okulahla umkhuba wokubhema - akukho izinguquko ezinkulu. Indlela yokukhipha ukudla okusheshayo okulimazayo izoqala ngezincane.
- Zinqume wena inani lezinsuku ngesonto lapho uzodla khona ku-cafe yokudla okusheshayo.
- Bulala "umlingisi wokuhlola" ngaphakathi kwakho, okuzokudweba ngokuphindaphindiwe ukudla okusheshayo. Lokhu kungenzeka uma uthatha ukubaluleka kwansuku zonke, ngaphambi kokudla ukudla okusheshayo, ukudla izithelo ezintsha, i-yogurt engasetshenzisiwe noma i-porridge. Le mikhiqizo idala umuzwa wokugcwalisa.
- Zivimbele ukudla izingxenye ezinkulu. Ungalali okuningi, okubizwa ngokuthi izingxenye ezimbili, okwehlisa ngokomzimba isisu. Kudingeka udle okuningi ngangokunokwenzeka.
- Uma uyala iziphuzo, gcola i-cola, ecebile ama-carbohydrate (ngokulandelana, i-high-calorie) ethanda itiye ngaphandle kokushukela neqhwa. Ngaphandle kwetiye, ungahle ulande amanzi amaminerali noma ijusi elisha lesithelo.
- Nika ukudla okuthosiwe, ngoba kuthatha inani elikhulu lamafutha ukupheka, elinamap lipids amaningi futhi linenani eliphezulu lamandla. Faka esikhundleni amafrimu aseFrance ngamazambane ajwayelekile aqoshiwe noma aphekiwe, isangweji enenkukhu ebongwe. Faka esikhundleni izitsha ezibandanyiwe ngezitsha zokugcoba, esigxotsheni, ubhaka kuhhavini.
- Faka okungenani imifino ekudleni. Ngokuvamile, kwimenyu yezokudla "okusheshayo" zokudla okukhethwa kukho amasaladi amaningi. Buyisela i-hamburger yakho oyintandokazi ngesaladi oyithandayo. Zibalele ekusetshenzisweni kwemayonnaise, ama-fatty sauces, ushizi. Zama ukuthatha imayonnaise enamafutha nge-fat-fat sauce, kanye nenkathi nama saladi. Lokhu kwandisa ukugaya amavithamini nama-antioxidants.
- Lawula ama-khalori. Vakashela lezo zokudlela zokudlela noma zokudlela, kwimenyu yekholori ebalwa ngesidlo ngasinye: lokhu kuzokusiza ukuba uhlukanise ukudla okusheshayo okunempilo okulimazayo.