I-Dietology, ngeshwa, ayikude nezesayensi eziqondile: ayikho indlela yokunciphisa isisindo, okuzosiza wonke umuntu - kuzohlale kungekho emithethweni. Ngakho-ke, esimweni ngasinye, kudingeka wenze izincomo zakho ezicabangela izidingo kanye nokuthambekela komuntu othile.
Inani elincane le-caloric
Uhlu lwemikhiqizo enjalo "imilingo" cishe luvula njalo isilimo esidliwayo esinamagatsha anamanzi. Okulandelayo kuza iklabishi, ulethisi, isithombo, i-zucchini, ithanga, i-turnips, i-rutabaga, isitshalo seqanda, i-rhubarb, i-asparagusi, i-turnips, i-ginger, i-leek, i-garlic. Kodwa hlola noma yiliphi itafula lekhalori futhi uzobona ukuthi yonke le mikhiqizo inenani lamandla. Yisiphi isisekelo sesitatimende sokuthi abesabi isibalo?
Awekho amakholori emanzini, itiye elimnyama neluhlaza, ikhofi (ngaphandle kobisi noshukela). I-Zero kilojoule ingaba umhluzi uma iphekwe kahle. Thatha isifuba senkukhu (i-turkey), inyama enomzimba (inyama yenkomo yokubhaka) noma inhlanzi bese upheka umhluzi. Bese uthatha inyama noma inhlanzi, uthele umhluzi emakhazeni. Ngemuva kwamahora ambalwa, susa amafutha afriziwe nobunzima. Umhluzi we-Vkustakomu unikezwa ama-extractives okhishwe ngesikhathi sokupheka, futhi cishe awekho imithombo yamakholori ama-protein amaningi.
Kodwa ungasheshi ukuhlala ekudleni komhluzi: inyama yomhluzi ivuselela isimiso sokugaya ukudla, isandise ukondla. Izimpande ezinamandla zicasula isimiso sezinzwa, esingabangela ukuleleka. Aphikisana nezifo zezinso, isibindi, isilonda, ama-pancreas, isisu kanye ne-duodenum.
Kubonakala sengathi isethi ekahle yemikhiqizo yokulahlekelwa isisindo itholakale. Eqinisweni, akuzona zonke izidalwa ezingasinda ekudleni "kwe-silage," ngoba konke lokhu kudla kuzodingeka kudliwe kuphela kwifomu eluhlaza. Futhi kufanele kube yisisekelo sokudla: nje nje ungeze isilimo esidliwayo esinamagatsha anamanzi ngokudla okujwayelekile, isimangaliso sokuthola. Ukudla kwemikhiqizo enokuqukethwe kwekhalori okungalungile kuhle kuphela kubathandi bemifino enamandla kanye nesikhashana nje - amasonto amabili kuya kwamabili.
Isinkwa silimaza isibalo
Iningi lokulahlekelwa isisindo sokuqala ukuyeka isinkwa. Asikho isizathu, umkhiqizo ukhulu kakhulu kilojoule, futhi ngesinkwa esimnyama kusekhona usawoti ogcina amanzi emzimbeni. Ngakolunye uhlangothi, isinkwa sinamavithamini amaningi eqembu B, i-phosphorus, i-magnesium nensimbi. Lokhu kungenye yemikhiqizo yokudla yansuku zonke eyisisekelo, enekhono elihle lokuhlunga nokubekezelelana okuphansi. Ngakho-ke, namuhla ukwenqaba kwesinkwa - ngisho nasezintweni zokunciphisa isisindo ngabanikazi bokudla akuvunyelwe. Kodwa-ke, lo mkhiqizo unconywa ukuba unciphise u-100-150 g ngosuku bese ukhetha izinhlobo zezinhlamvu kanye nezinhlobonhlobo nge-bran.
Ukhukhamba kanye utamatisi
Kodwa lokhu akuyona nje inganekwane! Kukhona imifino - kanti ukhukhamba kubhekwa njengomholi phakathi kwabo, okuqukethe i-enzyme ekhethekile - i-ascorbinase, ebhubhisa i-vithamini C. Uma wenza isaladi yamakhukhamba notamatisi, iklabishi ikhukhamba, ukhukhamba kanye nensimbi yebhisikidi, ukhukhamba nemifino, okuqukethwe kwevithamini C kule sahani kunciphise kakhulu. Kodwa izondlo zifunde ngalokhu kuphela ngasekupheleni kwekhulu lama-XX. Futhi ngaphambi kwalokho, emakhishini amaningi amazwe emhlabeni, amasaladi nokunye ukudla, kuhlanganise ukhukhamba nezinye imifino, bekukhona. Futhi akukho lutho, akukho isifo sobuningi besifo (isifo esihambisana nokuntuleka kwe-ascorbic). Ngakho cabanga ngalolu lwazi, kodwa lungelaphe ngaphandle kokushisekela.
Amazambane awusizo
I-starchy, okusho ukuthi kuyandisa kakhulu izinga lokushukela, ngakho akusizi ngalutho! Okufanayo kusebenza kumagilebhisi, ubhanana, ama-apricot omisiwe kanye nelayisi: "ama-cores" kanye neziguli ezinesifo sofuba ziwusizo, futhi abantu abakhulu kakhulu bayaphikisana. Njengoba izifo zenhliziyo ziyinkimbinkimbi ngokuphelela, imikhiqizo engenhla kuyodingeka ishiywe.
Izithelo ezomile zingcono kunemaswidi
Ngakolunye uhlangothi, ema-apricot omisiwe, umlimi omuncu, amajikijolo omisiwe (cherry, sitrobheli), kunezinto eziningi eziwusizo: i-fibre, i-potassium, i-magnesium. I-Fructose kusuka ezitshalweni ezomile ifinyelela kancane kancane kune-glucose emikhiqizo ye-confectionery. Kodwa uma uqhathanisa okuqukethwe kwekhalori yezithelo ezomisiwe nama-chocolate, kuvela ukuthi ekuqaleni akuyona into encane.
Kusukela ku-macaroni ayitholakali
E-Italy, iphesenti labantu abanokuqhathanisa ngokweqile empeleni kuncane kunamanye amazwe aseYurophu. Kodwa lokhu akufaneleki kakhulu kwikhwalithi ye-macaroni ngokuqondene namasiko namasiko okudla okunomsoco. I-Razionian yase-Italiya yathola igama leMedithera (eziningi zilahlekelwa isisindo ziyaziwa ngokuthi ukudla kwaseMedithera), futhi manje kubhekwa njengenye yezinto ezinempilo kakhulu. Kuleli zwe, badla ama-macaroni ezinhlobonhlobo zezinkoma ezinzima ngokufaka i-fiber. Kodwa-ke, zingcono kunokujwayelekile, kodwa akuzona umkhiqizo oyisimangaliso osiza ukugcina isisindo. Abantu abakhuluphele ngokweqile, befuna ukwengeza unamathisela ekudleni, kudingeka ukhethe - ungakhohlwa ukuthi ngisho nezinhlobo ezinhle ze-pasta zinenani lamandla angaba ngu-350 kcal, okungukuthi, azibhekwa njenge-low-calorie. Ngakho-ke, ukufaka i-pasta kwimenyu yakho kuyathandeka kaningi kunezinsuku ezingu-10-14, futhi kufanele kuphekwe ngendlela efanayo nangokwezifiso e-Italy: kancane kancane, engenezelwe ngemifino esisha noma enamaphesenti nemifino, hhayi inyama ngezingxenye ezincane ze-ushizi.
Amafutha angakalungi awusizo kakhulu
Izindlovuzi zivame ukukhuluma ngezinzuzo zamafutha we-sunflower engapheli, futhi ekudayiseni kuhlanjululwe kakhulu - ngani? Ngokweqiniso, amafutha angenasiphelo ngempela awusizo kakhulu, ngoba alondoloza ama-acids e-polyunsaturated, okuyinto lapho kusetshenziselwa ukubhujiswa. Kodwa-ke, amasimu e-sunflower avame ukutholakala emigwaqeni, egibela izimpande. Lapha kufanele uhlise amafutha, ususe ukungcola okulimazayo. Ngendlela, amafutha atholakala ezitshalweni ezahlukene - i-sunflower, ama-olives, ummbila, i-flax, - enokubunjwa okuhlukile kwama-fatty acids, ngakho awawuthathi indawo, kodwa ahambisana. Lapho ulungiselela izitsha, kuyadingeka ukusebenzisa amafutha ahlukene yemifino: shintsha noma uhlanganise.
Ukudla nge-index ephansi ye-glycemic kuyasebenza
Phakathi kokunciphisa isistimu yokudla ethandwayo, lapho imikhiqizo ene-high glycemic index (GI) ingeniswa. Ekuqaleni, i-GI yemikhiqizo yayinqunywe ngaphansi kwezimo zokuhlola: izihloko ezisetshenziselwa umkhiqizo othize, bese zilinganisa ushukela ne-insulini futhi, ngokusekelwe emiphumeleni, yanikeza lokhu noma i-GI kumkhiqizo. Kodwa-ke, kamuva kwaba khona ukuthi inkomba yomkhiqizo ingahluka: isibonelo, isanqante eluhlaza ine-GI encane, kodwa iyakhula ukuze ifakwe noma ifakwe. Ama-juice wezithelo, adakwe ngaphambi kokudla, ukwandisa izinga le-glucose ngaphezu kwalabo abaphuzile ngemva kokudla, ikakhulukazi emva kokudla okunezimila ezintsha. Okokugcina, i-GI ayibonisi njalo okuqukethwe kwekhalori yokudla: inyama enamafutha noma inhlanzi ine-GI ephansi ngexabiso eliphezulu le-caloric. Ukuphumelela kokudla kubangelwa ikakhulukazi kwisimo sengqondo: abesifazane baqala ukubhekisisisa ukudla okunomsoco (badle amahora amathathu kuya kwangu amane ngamanani amancane), benqabe amaswidi kanye nemikhiqizo eqedile ekugcineni kwe-carbohydrate - imifino, okusanhlamvu, izithelo.