Ukudla okunamafutha aphansi

Uma ulandela ukudla ngesikhathi sokuqeqeshwa ngokomzimba nezemidlalo, noma uma ufuna ukusheshe ulahlekelwe isisindo, kubaluleke kakhulu ukuthi ufake phakathi kwemikhiqizo yakho yokudla yansuku zonke ehlinzeka umzimba wakho ngamandla adingekayo, kodwa ngeke ulethe inani eliningi lama-khalori. Imenyu kufanele iklanyelwe ngendlela yokuthi amandla okwenza umzimba ahlinzekwe ikakhulukazi ama-carbohydrate (kukhona eziningi zazo ezinhlobonhlobo zezitshalo, isinkwa, amazambane). Kodwa okuqukethwe kwamafutha okudla kufanele kube ncishisiwe ngenxa yekhwalithi yabo ephezulu kakhulu. Ngakho-ke, ukudla okungcono kakhulu kwe-fat-fat are preferably included in the diet.

Ngakho yikuphi ukudla okuphansi kwamafutha? Ake siqale ngenyama. Kungcono ukukhetha izinhlobo ezinjengezinyosi, inyama yenogwaja, inyama yenkukhu. Inyama ye-elk iyakulungele kakhulu ukulungiselela ukudla okudlayo, njengoba ibonakala ngokuqukethwe okuphezulu kwamaprotheni adingekayo emzimbeni womuntu futhi ngesikhathi esisodwa okuqukethwe okunamafutha kakhulu - kuphela ama-gramu angu-1,7 amafutha ngamagremu angu-100 enyama (uma kuqhathaniswa: amagremu angu-100 yengulube aqukethe ama-33-49 amagremu amafutha ). Okuqukethwe okuncane kakhulu kwamafutha kubonakala emikhiqizo enjalo njengobindi, izinso, amaphaphu, inhliziyo.

Izinhlobonhlobo ze-sausage ziqukethe inani elihle lamafutha, isilinganiso sama-gramu angu-20 kuya ku-40 ngamagremu angu-100 omkhiqizo. Ngakho-ke, le mikhiqizo cishe ayifakiwe kwimenyu yokudla yomuntu omncane.

Ukupheka izinhlanzi, i-crucian, i-pollock, i-herring, i-cod, i-hake, i-pike ifaneleke kakhulu. Uma ufuna ukunciphisa isisindo ngokunciphisa okuqukethwe kwekhalori ekudleni, akuyona into engathandeki ukulungisa izitsha ezivela ezinhlobonhlobo zezinhlanzi nge-fat fat content - eel, mackerel, halibut.

Kusukela kumikhiqizo yobisi kuyadingeka ukukhetha izinhlobo ezinamafutha aphansi (isibonelo, ukuthenga ukhilimu omuncu ama-10% amafutha esikhundleni sokujwayelekile ngamafutha angama-20-25%) noma imikhiqizo engenamathele ngokuphelele (njengamanje okwamanje kuzo zonke izitolo ungathola ubisi olunamafutha aphansi, i-yogurt, i-cottage shizi).

Wonke amamaki atholakalayo wezinkwa nemikhiqizo yokubhaka ibonakala ngokuqukethwe okuphansi kwe-fat - cishe ku-1 kuya ku-1.5 amagremu ngamagremu angu-100 omkhiqizo. Cishe isithombe esifanayo sibhekwa okusanhlamvu - ngokuyinhloko okuqukethwe kwamafutha akudluli 1 kuya ku-3 amagremu ngamagremu angu-100 omkhiqizo.

Kodwa imifino nezithelo zingadliwa cishe ngaphandle kokuvinjelwa futhi ngaphandle kokwesaba kokuthola isisindo esingaphezu kwesisindo - cishe zonke ziqukethe ngaphansi kwegremu elilodwa lamafutha ngayinye ye-100 g yomkhiqizo. Imikhawulo ethile kufanele ivunyelwe kuphela amazambane, futhi ngisho nangenxa yokuthi kukhona amafutha (okuqukethwe kwazo ezilimo eziyizigaxa kubuye kakhulu kakhulu - kuphela amagremu angu-0.4 ngamagremu angu-100 womkhiqizo), kodwa ngenxa yokuqukethwe okuphezulu kwesitashi. Le-carbohydrate ithandwa kalula ngumzimba wethu, ngakho ukudla inani elikhulu lamazambane kungaholela ekwakheni isisindo somzimba esiningi.

Ukuvumelana nazo zonke izincomo ezingenhla kuzokusiza ukuba ulahlekelwe ngokuphumelelayo amakhilogremu amaningi ngokufaka kwimifino yemenyu kusuka kokudla okuphansi kwamafutha.