Indlela yokunciphisa ukusetshenziswa kweshukela?

Sonke siyazi ukuthi ushukela uyingozi empilweni yethu, kanti kancane kancane siyidla, ngcono. Kodwa umuntu angayilahla kanjani? Ngezansi izeluleko ezingase zingabi ngokushesha, kodwa kancane kancane zizokusiza ukuba udle ushukela omncane. Uma usondela kulo mbuzo ngokujulile, ngakho-ke uzoyeka ukuyisebenzisa. Ushukela ungaholela ezifweni eziningi, kanye nokukhuluphala, khumbula lokhu.

Amathiphu okusiza ukunciphisa ukusetshenziswa kweshukela

1. Ungafaki ushukela ekudleni okudlayo. Kungcono ukungabi ushukela ekudleni okungenalo, ngakho-ke uphuze itiye kanye nekhofi ngaphandle kokushukela, udle okusanhlamvu ngaphandle kwalo.
2. Ungacabangi ukuthi ushukela olubomvu luwusizo kakhulu kunamhlophe, ngakho ungayidla. Cha nakancane. Lezo zinto eziwusizo ezitholakala kuwo zihlushwa kabi kakhulu umzimba wethu, futhi ngoba, uma sisondla kakhulu ushukela, amaminerali amancane namavithamini athathwa. Uma izinga leshukela legazi lidlulile, i-insulini iqala ukukhiqizwa, futhi futhi, kanye noshukela, isusa nezinto eziwusizo, ezidingekayo eziqukethwe egazini ngaleso sikhathi.
3. Ungadli ukudla okune-carbohydrate evamile futhi ungenayo i-fiber. Isibonelo, i-pasta, amazambane, isinkwa esingasona okusanhlamvu nabanye.
4. Ungakholelwa wonke amagama "Skim." Uma ubona takennady, ungasheshi ukuthatha umkhiqizo, ngoba akusho ukuthi kukhona ikhalori encane. Ngokuvamile imikhiqizo enjalo iqukethe ushukela kakhulu, ngakho-ke ngaphambi kokuthenga, funda ukubunjwa.
5. Zama ukuthenga imikhiqizo emibala ehlukahlukene. Kusho ukuthini lokhu? Imifino, izithelo namajikijolo athatha kuphela obomvu noma ophuzi kuphela. Yonke imibala kumele ibe khona ekudleni kwakho. Imibala engaphezulu, amavithamini amaningi kanye nezakhi, futhi kuzoba nezinsizakalo ezincane, ama-crackers nama-chips ebhasikisini.
6. Hlala ufunda ukwakheka. Udinga ukwazi ukuthi ushukela ungakanani kulokhu noma lowo mkhiqizo, ukuze uwudle kancane ngangokunokwenzeka.
7. Zama ukuthenga imikhiqizo equkethe amathanga amancane okufakelwa, ngoba ihlakulela umlutha we-carbohydrate noshukela emzimbeni, futhi ibuye isebenzise i-chromium kanye ne-microelement emzimbeni esiyidingayo ukuze silondoloze izinga leshukela ebhalansi.
8. Njalo ubale. Ilebula ithi inani likashukela emkhiqizo. Udinga ukuhlukanisa ngo-4, futhi uzothola ukuthi ungaphila amathisipuni amaningi ushukela kanye nalo mkhiqizo.
9. Zama ukudla ukudla okunambitheka kancane. Ikakhulukazi uma ulahlekelwa isisindo noma uneshukela eningi egazini lakho, noma ngezinye izinkomba zezokwelapha. Uma konke kuhlelekile, akudingeki ukuba ukhawulele noma yini.
10. Yidla okungaphezu kuka-100-120grams yezithelo ngosuku.
11. Phuza kuphela amajusi amasha. Ungabathengi esitolo, ziqukethe ushukela oluningi futhi azikho neze fiber. Kulezi zimo akukho lutho oluwusizo, aluxhunyiwe kabi umzimba.

Wonke umkhiqizo ofika emehlweni ethu uqukethe ama-calories. Lokhu kusebenza izithelo, imifino kanye ne-yyagod. Kuwo umzimba wethu uthola ama-carbohydrate. Okuqukethwe kwekhalori yesithelo kuxhomeke kokuqukethwe ushukela-fructose, sucrose kanye ne-glucose. Ushukela esiwuthola emikhiqizweni yemifino, usugcwalisa ngamandla.

Abantu abanesifo sikashukela noma ezinye izifo ezithile, lapho udinga ukudla ushukela omncane, kubalulekile ukwazi ukuthi uhlobo luni lwesithelo luqukethe kancane.

Ushukela ungagcinwa ngobuningi obuhlukene emabhaleni ahlukahlukene kanye nezithelo. Endaweni ethile kukhona okuningi kubo, endaweni ethile encane. Ngokwesibonelo, thatha ama-apula ajwayelekile, aqukethe ama-20grams ushukela, ebhanini elivuthiwe - ama-15.5 amagremu, engilazi yamagilebhisi aluhlaza okwesibhakabhaka - ama-gramu angama-23, engilazini yama-strawberries - ama-gram angu-8, kodwa enkomishini ye-pulp ye-watermelon - 10 amagremu.

Kumele wazi ukuthi ushukela olunjalo luwusizo kakhulu kunalokho okufaka amaqebelengwane nama cookies. Nesifo sikashukela nesifo sezinso, ushukela wemvelaphi yemvelo kuthuthukisa isimo somzimba. Izithelo zinganciphisa i-blood cholesterol, yingakho amajikijolo nezithelo kufanele kudliwe ngokuvimbela isifo, umdlavuza nomfutho wegazi ophakeme. Futhi, aqukethe ama-antioxidants, okwandisa igciwane futhi ahlanze umzimba.

Le mikhiqizo ine-calories ephansi, kodwa akudingeki idliwe izikhathi ezingaphezu kwesithathu ngosuku. Amajikijolo nezithelo, noma kunjalo, iqukethe ushukela amaningi, ngakho-ke kufanele welulwe usuku lonke. Owesifazane angadla amathisipuni angama-6 ngosuku, futhi umuntu abe ngu-9. Kufanele wazi ukuthi 1 ithisipuni = 4g, ushukela = 15-20 amakholori. Ngakho-ke, lapho wenza imenyu yosuku, cabanga ngemikhiqizo lapho ifakiwe khona.

Yiziphi izithelo eziqukethe ushukela omncane?

1. I-Cranberries iqukethe ushukela omncane. Kwelinye ingilazi yalezi amajikijolo, wonke amagremu ama-4 ushukela, kodwa engilazi yamajikijolo omisiwe aqukethe ama-gramu angu-72.
2. I-strawberries, wonke umuntu othanda kakhulu, awunayo i-sucrose eningi ne-fructose. Enkomishini yamajikijolo amasha aqukethe ama-7-8 amagremu we-sweetmeat, futhi efriziwe - ama-gramu angu-10.
3. I-Papaya yisithelo esinokuqukethwe okuphansi kwe-sucrose. Enkomeni yalesi sithelo uqukethe ama-gramu angu-8 we-sucrose, nendebe ye-puree esuka ku-papaya - amagremu angu-14. Ngaphezu kwalokho, kunezakhi eziningi zikavithamini A, C, i-potassium ne-carotene esithelweni.
4. Kulemon eyodwa iqukethe i-1.5-2 amagremu we-sucrose, kanye ne-vitamin C. ye-oncogate.
5. Ngaphandle kwezithelo ezibalulwe ngenhla, ushukela omncane ongokwemvelo utholakala ema-apula aluhlaza, ama-apricot, ama-blackberries, ama-blueberries, ama-raspberries, amapreaches, amakhabe, ama-currants amnyama, amapheya, ama-mandarini, i-grapefruit, ikhabe, ama-plums kanye nama-gooseberry aluhlaza.

Yiziphi izithelo eziqukethe i-sucrose kakhulu?

1. Esikhathini ingilazi yamagilebhisi amaqabunga aqukethe amagremu angu-29 we-sucrose. Ibuye icebile nge-potassium namavithamini ahlukahlukene.
2. Ibhanana iqukethe ama-gramu angu-12 ushukela nama-5 amagremu we-starch. Ngosuku ongawudla ngalo ezingcezu ezingu-4.
3. Ku-amagremu angu-100 wamakhiwane aqukethe ama-gramu angu-16 we-sucrose, nasewayini elomile, nakakhulu, ngakho-ke kudingeka udinga ngokucophelela ngakho.
4. Ummbila umkhiqizo ophezulu kakhulu wekhalori, owodwa ku-batch owodwa uqukethe 35 g ushukela. Kodwa kudinga ukudliwa, ngoba iqukethe i-phosphorus, i-potassium, i-niacin, i-fibre yokudla ne-beta-carotene.
5. Enkomeni ye-ananasin iqukethe amagremu angu-16 ushukela, kodwa kufanele isetshenziswe ngokulinganiselwe, ngoba icebile nge-potassium, i-vitamin C yemvelo fiber.
6. I-Cherry yi-berry ephakeme kakhulu-nekhamera eyodwa ene-18-29 amagremu we-sucrose, kepha indebe yamakhariya omuncu iqukethe ama-9-12 amagremu ashukela.