Ngakho-ke, indlela elula kakhulu yokunciphisa isisindo ukunciphisa amakholori wokudla okulungele, ngokushintsha indlela yokupheka noma ukulungisa isidlo.
Lokhu kufanele kwenziwe kanjani?
Okuqukethwe kwe-caloric izitsha kungancishiswa, ngaphandle kokushintsha ukunambitheka kwabo kanye nephunga eliyithandayo. Ungakwazi ukulahlekelwa isisindo ngokuqhubeka nokudla ukudla okuthandayo.
Into yokuqala ongayenza ishintsha imikhiqizo yakho yobisi oyintandokazi ngokudla okuphansi kwekhalori. Isibonelo, esikhundleni samafutha enyamazane kanye newundlu, ungasebenzisa i-turkey ephilile, inkukhu noma iwundlu. Ngesikhathi sokupheka, isikhumba namanoni kumele kuhlulwe. Imikhiqizo ye-calorie ephansi itholakala lapho upheka ku-boiler kabili.
Ubisi bungadakwa amaphesenti ayisigamu nesigamu, ne-yogurt, i-yoghurt, ne-vanilla enokuqukethwe kwe-zero fat. Ngokuphathelene nokunambitha, ngakho-ke aziguquki, ikhalori ephansi iyancipha ngokuphawulekayo. Ukudla akudingi kuphela ukuthumela, kodwa futhi ngobuncane. Ukuze uthole isiphuzo esisodwa, ucezu lwenyama ubukhulu bephansi yesandla sakho kuzoluthola, lokhu cishe cishe amashumi ayisishiyagalombili kuya kwekhulu amagremu.
Ngokunciphisa inani lokudla okudliwe, okuqukethwe kwe-caloric yansuku zonke kunciphisa.
I-neutralization yama-khalori
Iphuzu elibalulekile ekudlaleni - ukwazi ukuthi izinga lokuglucose legazi likhuphuka kanjani ngemuva kokudla ukudla. I-glucose yenza amafutha futhi inikeza amandla ngosuku olulandelayo. On imikhiqizo ikhethwe njengendlela index glycemic (GI).
Ukudla nge-index ephakeme ye-glycemic kuhlungwa ngokushesha futhi ngesikhathi esifushane kunyuke izinga le-glucose. Umzimba uqala ukuwugcina. Ngemuva kwalokho, izinga le-glucose liphinde liwe ngokushesha. Ngokusika i-glucose, umuntu uqala ukuzwa ukuthi ufuna ukudla. Yingakho sidla ngokweqile.
Yiqiniso, ungadla ukudla okumnandi ngokuqukethwe okuphezulu kwe-GI, kodwa kulokhu, okuqukethwe okuyi-caloric kuyodingeka kulungiswe. Njengabaningi bokudla okudlayo, ukudla ngamafutha angaphezu kwe-index ye-needleicemic kungashintshwa ngemifino kanye ne-fiber, okukuyo. Ngenxa yokuthi izithelo ziyi-calorie ephansi futhi ziqukethe i-fiber enkulu, zigcwalisa isisu namathumbu, zivimbela ukumuncwa kwamanqamu e-carbohydrate egazini lomzimba womuntu. Ngenxa yalokho, ukugcwaliswa kwe-saturation kuyaba yinde futhi inani lamakholori wansuku zonke liyancipha.
Okokuqala, ukudla kufanele kudliwe ngokunye ngezithelo. I-calorie eyengeziwe yokudla, izithelo ezengeziwe okumelwe udle ukuze unciphise ingxenye yamafutha. Uma isidlo sinama-kilojoule ambalwa, isilinganiso sezithelo zawo kufanele sibe sesinye kuya kokubili. Uma amakholori amaningi - eyodwa kuya kweyithathu.
I-fibre eyengeziwe esithelweni, iyoba namandla kakhulu ngamafutha.
Unganciphisa kanjani inkomba ye-glycemic?
Omunye umthetho ukunciphisa inkomba ye-glycemic (GI) yokudla kokudla. Uma ekuseni ungathengisa amaswidi noma ama-pastries ane-GI ephakeme, ngenkathi ungakhohlwa ngesithelo, khona-ke ukudla kwasemini udle ukudla nge-GI ephansi. Lokhu kufaka phakathi okusanhlamvu nemifino. Ukuze kudle ukudla, kungcono ukuthi ungadli amakolori nhlobo. Kunalokho, ungadla inyama enomzimba, i-cottage shizi noma i-kefir yokuphuza ngamafutha aphansi.
Ungadli isikhathi sokuqhathanisa netafula le-GI. Kunalokho, khumbula ulwazi olulandelayo. Inombolo ephakeme kakhulu ye-GIs ineshukela nazo zonke izakhi zayo. Lezi zihlanganisa amaqebelengwane, amaswidi, isinkwa esimhlophe. I-croup ayifinyeleleki kakhulu. Izithelo zisendaweni yokuqala ekuqukethwe okuphansi kakhulu kwenkomba ye-glycemic.
Kumele kuqashelwe ukuthi lapho kusetshenzwa khona umkhiqizo, ukukhishwa kwayo kanye ne-GI.
Into esemqoka yinhlanganisela
Ukuhlanganiswa kwemikhiqizo ekudleni izitsha kuyindlela ebalulekile, ngakho-ke, ukunakwa okukhethekile kufanele kukhokhwe kulokhu. Ungadli inyama nge-pasta noma imikhiqizo yamazambane. Le nhlanganisela iqukethe inani elikhulu lamakorikhi.
I-garnrpravilnee enjalo iningi lezitshalo ezigciniwe ezigcotshweyo, eziphekwe, ezitshontshiwe noma ezolwandle. Into esemqoka ngaphandle kwamazambane. Ukudla okunjalo ngeke kugcwaliswe kancane, kodwa ngeke ukwazi ukwengeza amakhilogremu angaphezulu. Ilayisi noma ezinye ukudla okuphezulu kwekhalori nazo zihle kakhulu nemifino ehlukene.
Zokupheka ezintathu ezilula zokunciphisa ikhalori
Sebenzisa ama-sauces ahlukene
Ama-sauces amaningi afaka inani elibalulekile lama-khalori ezitsha zakho eziyizintandokazi. I-cream, ukhilimu omuncu, ngabaholi kule nkambu. I-Ketchup ayinjalo, ngoba ekubunjweni kwayo njengendlela yokugcoba isetshenziswa ushukela. Zonke zihle kakhulu, kodwa ziqukethe amafutha amaningi namakholori amaningi.
Ngamanani amancane kakhulu, kubalulekile ukusebenzisa amafutha yemifino. Khonza ama-saladi nge-aple cider uviniga noma i-yoghurt engelona i-fat non-fat. Futhi esihlwabusayo, futhi umzimba uwusizo.
Buka lokho okuphuzayo
Amakholori amaningi asetshenziselwa utshwala, itiye kanye nekhofi, ozoyithanda ukuphuza.
Phuza ikhofi noma itiye epeni, shiya ushukela. Noma uphuze itiye elimnandi ekuseni, lapho ama-pancake eqala ukuhlala. Kusukela ekuphuzeni okumnandi, kungcono ukuyeka, njengoba beletha umonakalo omkhulu empilweni.
Ukuphuza utshwala kungcono ukuphuza ngokweqile, njengoba kubangela ukudla, futhi lokhu kubuye kudle ngokweqile futhi, ngokufanayo, ukutholakala kwamafutha amaningi. I-Kvass ayiqinisekisiwe kokuqukethwe kwekhalori.
Ungatsheli imikhiqizo ephakathi
Ama-meatballs nezinsika ezisuka esitolo ziyimikhiqizo enokuqukethwe kwekhalori ephezulu, ngoba ngokuvamile ihlanganisa isinkwa namafutha ashibhile. Amapancake kanye ne-pelmeni banokuqukethwe okuphezulu kwe-caloric ngenxa yefulawa nenhlama.
Uma ufuna ngempela i-cutlet - uthenge inyama esitolo, wenze isiFrench bese upheka ama-cutlets ekhaya.
Kungcono ukulahla zonke izinhlobo ze-yoghurts ezikhangisiwe, njengoba ziqukethe konke okuyinkimbinkimbi kwama-khalori. Yilokho okuqukethwe ku-celibacy. Futhi awukwazi neze ukudla ibhodlela elilodwa.