Ukudla okunamandla

Ingabe ufuna ukunciphisa isisindo ngo-5-10% wesisindo sakho ngesikhathi esifushane kakhulu, kodwa ungakhathazeki ngendlala futhi ungaziphili ukudla okuthandayo? Isixazululo ngu: isiqondiso esisha ku-dietology - volumetric!

Unprofesa wokudla okunomsoco, umqondisi we-laboratory wokuziphatha okunomsoco eNyuvesi yasePennsylvania, owaziwayo ngokudla okunomsoco uBarbara Rolls ochithe iminyaka engu-20 efunda inqubo yokugcwalisa isisindo kanye nomthelela wayo ekudleni nokuthuthukiswa kokukhuluphala. Ngokusekelwe ocwaningweni lwakhe, wakhetha indlela yakhe yokudla - i-volumetrics (kusukela ngevolumu volume - ivolumu). UDkt. Rolls uchaza ukusebenza kwalo ngokumane nje: "Ngokukhetha ukudla okuqukethe amakhilomitha ambalwa ngokukhonza, ungandisa inani elidliwe, kodwa ngesikhathi esifanayo kuncishiswe ukungenisa kwekhalori."
Ubuningi bekhalori
Ngokusho kocwaningo olwanyatheliswa nguBarbara Rolls ngo-2011 eMelika Journal of Clinical Nutrition, abantu abadla ukudla okulula ngaphambi kokudla, okungama-25% wabo, badla i-kk 360 ngaphansi. Okusho ukuthi, lapho sidla khona ukudla okusheshayo, ngokushesha sivimbela ukudla kanye nama-calories ambalwa esiwathola. Futhi uma emva kokudla sinomzwelo omuhle we-satiety, ngakho-ke siba nethuba lokunamathela ekudleni okunjalo njalo. Kulesi simo, akumelwe neze ukushiya izitsha zakho ozithandayo. Kuphela okudingayo ukwazi isilinganiso. Lesi silinganiso ku-volumetric yinkomba ye-calorie mass, okungukuthi, inani lamakholori alinganiselwa ku-100 g yomkhiqizo (kcal / g). Nasi isibonelo esilula. Kukhona indebe eyodwa yamajikidi angu-434 kcal, kanti nangaphakathi indebe yamagilebhisi - kuphela i-kcal 104, eyi-raisin inezinga eliphakeme lamakhilogremu kunamagilebhisi: 2.6 ngokumelene no-0.6. Lokhu kusho ukuthini ngokusebenza? Amajikijolo amasha angadliwa ngaphandle kokulimala kulesi sibalo izikhathi ezintathu kunomile omisiwe.

Izakhi zokudla
Ubuningi bamakhilogrekhi womkhiqizo kuthintwa yizici ezintathu: amanzi, i-fibre, amafutha.

AMANZI iyisici esiyinhloko. Inikeza ivolumu yokudla ngakho-ke ayiqukethe amakholori. Isibonelo, i-grapefruit iqukethe amanzi ngo-90%, ngesigamu sesithelo (isabelo esingu-1), kuphela i-kcal 39; izaqathe - ngo-88%, isigamu inkomishi izaqathe - kungama-kcal angu-25 kuphela. Isisekelo se-volumetric singumuthi owodwa futhi ocebile ekudleni komswakama: isobho, izithelo, imifino.

I-CELL - inganiki nje kuphela ukudla okuvolumu, kodwa iphinde igaye kancane, okusho ukuthi inikeza ukugcwalisa okugcwele futhi okunezinhlamvu ezincane. Njengoba wazi, i-fibre icebile imifino kanye nezithelo, kanye nezitshalo.

Amafutha anenani eliphakeme kakhulu lekhalori: i-9 kcal nge-1 g. Lokhu kuphindwe kabili kunamaprotheni nama-carbohydrate. Isibonelo, ithisipuni elilodwa lebhotela linamakholori amaningi njengezinkomishi ezimbili ze-broccoli.

Sebenzisa embonini yansuku zonke yokuphila kwekhalori ukulula. Kungaba yindawo yokukhomba yokukhethwa kwemikhiqizo ethile. Ukudla, okunamandla okungenani okungenani kunesisindo (isibalo samakhilogremu kuya ku-0.6), singafakwa ekudleni ngaphandle kwemingcele: lena yiningi yemifino nezithelo. Uma inani lekhalori livela ku-0.6 kuya ku-1.5, okungukuthi, ukudla okunjalo kungaba, kepha ngesilinganiso esilinganiselwe, ngaphandle kokudla ngokweqile - lokhu kusebenza okusanhlamvu, inyama enomzimba, imikhiqizo yobisi ephansi. Izifundo ziqinisekisa ukuthi uma udla ukudla ngekhalori yobukhulu obungaphezu kuka-60 kcal nge-100 g (kungakhathaliseki ukuthi ubukhulu bezinxenye), isisindo esiningi siphume. Ungadla ukudla nge-calories yobukhulu be-60 kuya ku-150 kcal nge-100 g kanti ngesikhathi esisodwa ulahlekelwa isisindo noma ugcine isisindo, kuye ngokuthi izinga lomsebenzi womzimba nobungakanani bemethamo. Kodwa ngemikhiqizo lapho ama-khalori aphindwe izikhathi eziningana ngaphezu kwesisindo salo (ngesilinganiso sika 150 kcal / 100 g): ushizi, inyama enamafutha, isinkwa, amaswidi - kufanele uqaphele kakhulu. Lokhu kudla "okunomsoco" kumele kube nokulinganiselwe futhi kuhlawulelwe inani elikhulu lokudla ngekhalenda elincane eliphansi. Kanti futhi uDkt. Rolls weluleka ukuba alandele ukudla kwe-caloric yansuku zonke yokudla. Kuncike eminyakeni futhi akufanele kudlule: eminyakeni engu-21-25 iminyaka engu-2 kcal, eminyakeni engama-26-50 - 1.8 kcal kcal, ku-51 + - 1.6,000 kcal.

Imenyu yokuziphendulela nsuku zonke:

• Ukudla kwasekuseni: i-muesli noma i-cereal (ekhanda ubisi namanzi) ngezithelo / amajikijolo, okumele kube yingxenye yesidlo sokuqala nesidlo sasemini.
• Isidlo sasekuseni sesibili: i-yogurt encane yamafutha, ezinye izithelo kanye nocezu ushizi.
• Usuku lokudla: isobho esinomsoco wemifino, inyama enomsoco nemifino, igcoke, kuhhavini noma kuphekwe.
• Isidlo: inhlanzi, isibonelo, ngelayisi yasendle kanye nemifino engekho isisindo esinezinhlayiya ezincane ezithwala ikhalori, kufanele ithathe indawo yengxenye yengxenye evamile yokuhlobisa.
• Ukunambitha: i-curd yokudla, i-fat fat fat, izithelo, isinkwa sokudla.
• Iziphuzo: amanzi amaminerali, itiye eluhlaza, ama-juice asanda kufakwa, izithelo nobisi ama-cocktails.
  

Imithetho yokulinganisa okukhulu

1. Yidla imifino noma izithelo nganoma yisiphi isidlo sokudla. Ukudla okunomsoco kuncono kakhulu. UDkt. Rolls uqinisekisa: ngisho noma ukwandisa inani lokudla ngokudla imifino kathathu, uzobe usenciphisa isisindo! Nokho, khumbula ukuthi ngaphandle kwemingcele, imifino ingadliwa kuphela ngaphandle kwamafutha.
2. Yidla ... ngaphambi kokudla. Qala ngesidlo esizothatha indawo enhle esiswini: isobho noma isaladi. Isosi ingaba imifino, ngomhluzi omncane. Isaladi - imifino yasemini nesidlo sakusihlwa, ngesidlo sasekuseni - izithelo.
3. Jabulela ukubukeka kwepuleti egcwele. Kulesi simo, ubuchopho buthola ngokushesha isignali yenjabulo, futhi lapho kukhona khona injabulo, ayikho ingozi yokudla ngokweqile, kusho umdali we-volumetric.
4. Ungalahli amaprotheni. Ngokungafani nemifino nezithelo ezigcwele amanzi, amaprotheni ahlinzeka nge-saturation ende. Ngaphezu kwalokho, ukudla okunamandla amaprotheni akusongeli ukubukeka kwesisindo esiningi. Esikhundleni seprotheyini ephakeme kakhulu ekudleni kungaba nobisi nge-muesli ekuseni, ubhontshisi noma i-tofu esaladi, ucezu lwenhlanzi, i-turkey, inyama yenkomo noma isidlo sakusihlwa.

Imikhiqizo ene-calorie ephansi kakhulu:

• Imifino ye-canteen, imifino eluhlaza;
• Nekrakamistye imifino, izithelo;
• Imikhiqizo yobisi ephansi kakhulu.

Imikhiqizo enezinga eliphezulu lekhalori:

• Ama-Crackers nama-chips;
• Ushokolethi namaswidi;
• Amakhekhe amnandi;
• Amantongomane nezithelo zomisiwe;
• Utshwala;
• I-Butter;
• Amafutha omifino.
  

Indlela yokwandisa inani lezithelo nemifino ekudleni:

• Qala ukudla kwasekuseni nge-orange noma isigamu se-grapefruit.
• Engeza izithelo ze-puree enhlama (esikhundleni sebhotela).
• Beka amajikijolo amasha kanye nezithelo ezitshalweni nezitshalo.
• Shintsha uju nge-berry sauce.
• Engeza ukholifulawa ukuze unqunywe esikhundleni sesinkwa
• Khonza i-pasta ngemifino: i-broccoli, i-asparagusi, ubhontshisi, i-peas eluhlaza, ithanga, njll.
• Beka amakhowe ngamasaladi, amaqanda aphuziwe, isobho, isobho.
• Yenza amakhemikhali awusizo wokudla okulula: ucezu lwe-melon, osikiwe ngunina, amaqabunga e-ulethisi nge-salmon, njll.
• Engeza izithelo kuma saladi kanye namasangweji: peach, mango, mandarin.