Iziphuzo ekudleni okunomsoco

Kulabo abafuna ukugcina ukudla okunomsoco, kufanele uqaphele ukuthi iziphi iziphuzo kufanele zifakwe kwimenyu yakho. Iqiniso liwukuthi okuqukethwe kwe-caloric ngokweqile kokudla kwansuku zonke kungabangela hhayi kuphela ezinhlobonhlobo zamafutha, amaswidi noma amaqebelengwane. Iziphuzo ekudleni okunomsoco zidlala indima ebalulekile ekulawuleni izinga elidingekayo lokuqukethwe kwekhalori, futhi ngenxa yalokho, lithinte kakhulu isimo sombalo wakho.

Ngakho-ke, ake siqale ngezici zeziphuzo ezivame kakhulu. Yini esivame ukuphuza ekhaya ekuseni ekuseni ukuze kusetshenziswe kwasekuseni noma emaphakathini emsebenzini? Kulungile, itiye noma ikhofi. Futhi manje phendula ngobuqotho: zingaki izinkezo zeshukela uvame ukungenisa indebe nalezi ziphuzo ezivuselelayo? Amabili? Amathathu? Ezinhlanu? Futhi uyazi ukuthi ushukela ungama-100% we-carbohydrate ehlanzekile, igremu ngalinye lapho, uma lihlukaniswa emzimbeni, linikela ngamakhilomitha angu-4 wamandla? Bala inani elilingana noshukela kwelinye indebe yesiphuzo, bese ukwandisa leso sibalo ngenani lezinkomishi ophuzayo ngosuku, bese usanda isisindo soshukela ngamagremu ngomunye u-4 - futhi ekugcineni uzothola inani le-kilocalories elinikezwe emzimbeni wakho ngezinkomishi kuphela zetiyi noma ikhofi . Ngakho-ke, uma uthanda itiye elimnandi kakhulu noma ikhofi, indebe ngayinye yalesi siphuzo ingaba ngumthombo wamakholori angeziwe, atshelwa kalula emzimbeni ngendlela yezicubu ze-adipose. Uma ulandela izimiso zokudla okunomsoco futhi uma ufuna ukulahlekelwa masinyane lawo mapaundi engeziwe, kufanele unciphise inani leshukela elidliwe naleziphuzo.

Manje cabangela ubisi nezinye iziphuzo eziphekwe. Ekudleni okunomsoco, ukhetho lwezinhlobonhlobo zale mikhiqizo lidlala indima ebaluleke kakhulu. Isibonelo, ubisi noma i-kefir, etholakalayo ukudayiswa, ingaba namafutha angama-3.5% naphezulu. Futhi igramu eyodwa yamafutha inikeza cishe ama-9 kilocalories of energy ngesikhathi sokuhlunga emzimbeni, okungukuthi, kakade izikhathi ezingaphezu kwesigamu esisodwa sama-carbohydrate. Noma kunjalo, lokhu akusho ukuthi lezi zokudla kufanele zifakwe ngaphandle kokudla okunomsoco ngenkathi kunciphisa okuqukethwe kwekhalori yokudla. Phela, ebisi kanye nezinye iziphuzo ezilungiselelwe kuwo, kukhona inani eliphakeme lamaprotheyini adingekayo emzimbeni wethu ngesethi yazo zonke amino acid ezidingekayo. Ngakho-ke, uma uzama ukususa isisindo somzimba ngokweqile, kungcono ukhethe izinhlobo ezincane zamafutha noma amafutha angenamsoco, u-kefir noma i-yazhenka uma wenza ukuthenga esitolo. Iziphuzo ezinjalo ziyakulungele kakhulu ukudla okunomsoco, ngoba ngeke zithinte okuqukethwe kwekhalori yokudla kakhulu futhi ngesikhathi esisodwa zingakwazi ukuhlangabezana nesidingo somzimba wezinhlelo zamaprotheni ezigcwele ngokugcwele.

Amanzi amaminerali (kokubili aphethwe yi-carbonated non-carbonated) anenani eliphakeme le-caloric futhi liqukethe ama-cations amaningi nama-anion adingekayo emzimbeni wethu. Lesi siphuzo singabizwa ngokufanele ngomkhiqizo wokudla, okuwusizo empilweni. Noma kunjalo, namuhla emashalofini ezitolo ungathola amanzi amaminerali enezithasiselo ezihlukahlukene - ama-sweeteners, flavour, njll. Kulesi simo, okuqukethwe kwekhalori yamanzi amaminerali kungafinyelela inani elincane elincane, okwamanje alinakwenzeka ukuthi lithinte kakhulu okuqukethwe kokuqukethwe kwekhalori yokudla kwansuku zonke. Kodwa-ke, okujwayelekile kakhulu empilweni kuyoba ngamanzi amaminerali avamile ngaphandle kwanoma yiziphi izithasiselo zokufakelwa.

Izithelo zemvelo namajikijolo kanye neziphuzo ziyingxenye ebalulekile yokudla okunomsoco. Uma ukhetha, kufanele uqaphele okuqukethwe okushukela, okumele kuboniswe emaphaketheni yeziphuzo. Ukutholakala ushukela ekudleni okunjalo kuyimpoqo, ngoba kulokhu kusebenza njengesilondolozi. Ngaphandle kwezithasiselo zalesi sici, ama-juice neziphuzo azikwazanga ukugcinwa isikhathi eside. Kodwa uma ukhetha izinhlobonhlobo zalezi zokudla, kungcono ukunikeza okuthandayo ukuphuza ngokuqukethwe okushukela okuphansi ngenxa yokuqukethwe kwekhalori ephansi. Lokhu kudla kuyimithombo yamavithamini kanye nama-microelements abalulekile (iron, magnesium, potassium), ngakho ukubaluleka kokudla okunomsoco nakho kuphakeme kakhulu.

Njengoba sibona, ngesimo sengqondo sokucophelela isimo sakhe, ukukhethwa kweziphuzo zokudla okunomsoco kufanele kunikezwe okungenani kunokwakheka kokudla okuyisisekelo.