Izithelo zokudla zingakwazi ukulahlekelwa isisindo kalula
Eqinisweni, inani elikhulu lama-carbohydrate, kanye ne-fructose ne-glucose, ngokuphambene nalokho, kungaholela ekubukeni kwamakhilogremu amasha angathandeki. I-Fructose ivimba ukukhiqizwa kwe-insulini, eheha ukwanda okukhulu kwesifiso. Muva nje, izidlo ziye zithandwa, lapho izithelo namajusi ezivela kubo zivunyelwe ukudla kuphela kuze kuhlwe: kulokhu, ukugaya ama-carbohydrate kwenzeka izikhathi ezingu-2-3 kangcono. Umkhuba wesiNgisi ngaphambi kokulala ukuzitholela izithelo (ikakhulukazi lokhu kubhekisela ezinhlotsheni ezinobumnandi noma ezinamathele ebhanana) yindlela elula kunazo zonke eziya kilogram. Ngandlela-thile, ezinye izakhi ziphansi kakhulu kunekhekhe. Lapha, isibonelo, i-avocado yesayizi encane iqukethe amakhilomitha angama-300, kanti 1/3 yalesi sithelo sinamafutha ajwayelekile. Nangu kuwe nomphumela, uma ufuna ukunciphisa umzimba ngesithelo sokudla! Ngakho ngalezi zinhloso, kudingeka ukhethe ngokucophelela izithelo!
Ama-Lemons anganciphisa kahle amafutha
Eqinisweni, ungamane udle i-saumoni ngaphambi kokudla kwasekuseni, udle ukudla kwasekuseni, kwasemini nakusihlwa, kodwa amafutha owawudlile ngaphambili, usazokunika amasentimitha angaphezulu esikhwameni nasezinkalweni. Yiqiniso, akekho ozophikisana iqiniso lokuthi ijusi elitholakala eziqhingini ezinomuncu omuncu (ikakhulukazi ilamula ne-lime) liwusizo kakhulu kulo mfanekiso. Kuyasiza ekuthuthukiseni umzimba, kuthinta ukugaya kokudla, kodwa lokhu kwenzeka kuphela uma uphuza endaweni ethile ngemizuzu engu-10-15 yokudla kwakho, futhi, nakanjani, hhayi ngendlela yayo ehlanzekile, kodwa uhlukaniswe ngobuningi bamanzi okuphuza. Kodwa kuyadingeka ukhumbule ukuthi le ngqangi ishicilelwe ngokuphelele kubantu abahlupheka ngezinkinga ezihambisana nesisu.
I-Muesli yikhiqiza engcono kakhulu yokuthola isibalo esincane
Eqinisweni, i-muesli iqukethe inani elikhulu le-cellulose, okuyinto, njengoba sonke siyazi, inomphumela omuhle ekugayeni futhi ivumela isikhathi eside ukuzizwa njengomuntu ophethwe kahle. Yilokho nje i-muslyuzh yokuqukethwe kwekhalori engeyona ihluke kakhulu kumaqebelengwane afanayo, amaqebelengwane noma i-ayisikhilimu: 300-400 kilojoule, ema-flakes angama-corn - cishe ama-khalori angama-360 ngamagremu angu-100. Ngakho uma usebenzisa i-muesli yokudla kwasekuseni, isidlo sasemini nesidlo sakusihlwa, esikhathini esizayo esiseduze phambi kwakho esibukweni kuyoba yi-bbw yangempela. Futhi i-muesli, ethosiwe ngezingcezu zezithelo ezomile, ayikwazi ukuqhathaniswa nalabo abadliwayo, ngoba amagremu angu-100 emvini omisiwe afana nama-khalori angu-300, futhi ama-babanochips anama-khalori angama-400.
Isinkwa esimnyama nesinkwa sommbila sinombhalo omncane wezinhlamvu zamakholori
Eqinisweni, umehluko awunjalo kakhulu. Okuqukethwe kwe-caloric yesinkwa esimhlophe cishe kufana nama-kilojoule angama-230 ngamagremu angu-100, kanti futhi, amakhilogremu angu-190-200 amnyama. Lapha into esemqoka ihluke ngokuphelele: ku isinkwa esimnyama kukhona ama-carbohydrate amaningi awusizo kakhulu. Ngakho-ke, uma ngezikhathi ezithile udla 1-2 izingcezu ezincane (okungukuthi, cishe, ama-50-100 amagremu) wezinkwa ezigcwele okusanhlamvu, futhi kungcono kakhulu ukuthi zenziwe ngokuhlolwa okungenalutho, isibalo sakho ngeke nakanjani senze umonakalo. Kodwa, njengama-carbohydrate amaningi, kutuswa ukuba udle isinkwa ekuseni kuphela!
Iladidi yemifino ayikho cishe i-khalori
Lapha, eqinisweni, konke kuxhomeke kulokho imifino ifakwe iresiphi yalesi saladi nendlela yokugqoka lokhu noma isaladi. Isibonelo, ngifuna ukuqaphela iqiniso eliyinkimbinkimbi ukuthi okufanayo kanye nazo zonke izinyosi eziyizintandokazi zethu, naphezu kokuthi iqukethe ama-calorie angu-90 kuphela, ngenxa yokwanda okwenziwe isitashi kanye nama-isahars kungafaka ngokungathí sina isisindo esingafuneki. Futhi-ke, umkhuba wethu "wokunambitha ama-saladi enomnandi nge-sunflower, ummbila noma amafutha omnqumo (ngaphezu kwama-khalori angu-900 ngamagremu angu-100), kanye nama-sauces alungele ukukhonza, unomphumela omubi kakhulu." Ukukhuluma ngama-salad wokugqoka okugcina, ama-sauces avame ukwenza ngesisindo semayonnaise, esilinganisweni sayo se-caloric elingana nama-250-350 kilojoule ngamagremu angu-100.
Isikhundla se-Sugary asiholeli ekubukeni kwamakhilogremu engeziwe
Eqinisweni, zonke izithako zemvelo (i-asidi, i-sorbitol, i-fructose, njll) ziqukethe ama-calorie angaphansi kunokweshukela ovamile. Ngandlela-thile, zonke izithako zokunambitheka zokwenza izinto zivame ukudala umuzwa ongenangqondo wokungalungi. Ngomkhuba walo, umzimba womuntu uqondiswa ukuqonda konke, njengomthombo osheshayo wama-carbohydrate. Ngakho-ke, ukusola "inkohliso", umzimba uqala ukufuna okungaphezulu. Ukuqhubekela phambili kulokhu, umuzwa wendlala uqiniswa ngokuphawulekayo. Ngandlela-thile, ezinye zezitshalo zoshukela zifakwa ngokukhethekile ekudleni izilwane (isibonelo, saccharin), futhi lokhu kwenziwa ukwandisa ukukhula kwe-overhang. Ngakho-ke, usadingeka ucabange futhi uqonde ukuthi izinkolelo eziphathelene nomkhiqizo ngezinye izikhathi zifanelekile ukuhlakazeka.
"I-Fat" akusho njalo ukuthi ukudla
Ukuthembeka, eqinisweni, hhayi amafutha kuphela angaholela ekuzuzeni isisindo nokugcwala okungathandeki. Ubufakazi obungenakuqhathaniswa kwalokhu kwakuyizifundo ezikhethekile, okwenziwa iminyaka eyisishiyagalolunye odokotela baseSweden. Ngenxa yalezi zifundo, kwakungenzeka ukuchaza indlela yokuzibuza ngenxa yokuthi abesifazane abadla imikhiqizo yobisi ephansi kakhulu, ngokungafani nalabo besifazane abadla imikhiqizo nge-fat content content, bakhula kakhulu ngesisindo. Futhi konke lokhu kuchazwa kalula ukuthi ukwakhiwa kwemikhiqizo ephansi yamafutha kuhlanganisa isamba esikhulu se-ishar isitashi, okuyiqiniso, okuthinta okuqukethwe kwe-caloric. Ngaphezu kwalokho, yonke imikhiqizo enjalo imane igcwele ama-carbohydrate. Indima enkulu idlalwe yi-Ipsychological factor: isibonelo, umuntu obona ephakhejini ukubhalwa "ama-0% amafutha" akwazi ukudla okuningi, ngokuba amaphesenti ayikhulu aqiniseka ukuthi "uhlezi" kumikhiqizo yokulahlekelwa isisindo.
I-margarine uma iqhathaniswa namafutha inamafutha angaphansi
Eqinisweni, lezi zinkolelo zokusindiswa kwesisindo zilahla kalula ukuthi amafutha kanye negargarini ekubunjweni kwawo kunamafutha ahlukahlukene, kodwa inani elifanayo lamakhilori namafutha. Ngakho-ke, ukuxhashazwa kwamafutha noma ama-margarine akufanelekile!
I-celery ne-lettuce ayinalo i-calories, ngakho-ke ikulungele ukulahlekelwa isisindo
Ngokwengeza ukudla kwakho nale mikhiqizo, ngeke ukwazi ukulahlekelwa isisindo. Ngamanani amancane, kodwa amakholori kule mikhiqizo ayatholakala. Ngaphezu kwalokho, le mijelo ayigcwele futhi kufanele njalo ihlanganiswe ngokudla kwe-caloric noma uzizwe umuzwa wendlala. Ngakho akusizi ngalutho ukuhlala kuphela kule mikhiqizo!