Yiziphi imikhiqizo ezitholayo

Umbono ovame kakhulu mayelana nokuthi yimiphi imikhiqizo ekhunjulwa yizitatimende ezilandelayo. Abantu abaningi bakholelwa ukuthi ukugcwala kungabangelwa ukuthi owesifazane udla ukudla okuningi, kungakhathaliseki ukuthi wenzani. Ngaphezu kwalokho, unendlela yokuziphilisa kakhulu, ngaphandle kwalokho akukho imisebenzi engokwenyama.

Kodwa izifundo eziningi nezindala zamasosayensi aseMelika ziye zaholela abaningi emcabangweni wokuthi ukudla okunye kungaba empeleni kunomthelela ngaphezulu ekuzuzeni isisindo kunabanye. Lezi zifundo ziye zaqhubeka iminyaka engaba ngu-20 futhi okuningi kokuthola kungalindelekile kwabesifazane abaningi.

Amafutha ayingozi . Yimiphi imikhiqizo okufanele igwenywe kangcono, yiyo yilabo ekubunjweni kwayo iqukethe inani elikhulu lamafutha. Isibonelo esisodwa sizoba margarine. Njengoba iphesenti ejwayelekile evamile yamafutha kuyo kuyoba ngaphansi kwama-70%. Kodwa ungakhohliswa ngokuthi lawo ma margarine aqukethe ingxenye encane kakhulu yamaphesenti amafutha ayobhekwa njengendlela ephephile. Inkinga yonke ukuthi amafutha asetshenziswe ngamakhemikhali asetshenziselwa ukwenza cishe wonke ama-margarine. Ikakhulukazi, akulimazi kuphela ukuvumelana komuntu wakho, kodwa futhi kuyingozi kakhulu kuyo yonke impilo yabantu. Iziphetho ezifanayo zingenziwa ngemifino yemifino. Nakuba iningi labamele abesilisa ababuthakathaka bajwayele ukuwacabangela cishe ukudla. Wonke lawo mafutha yemifino angabangela ukuba umuntu angabi nengozi kakhulu kunalokho, kodwa izilwane.

Imayonnaise eyingozi kakhulu . Uma unesifiso esikhulu sokuqonda okuthile okuvela kuyo imikhiqizo, kufanele nje ubheke esiqandisini sakho. Phela, kuningi lwemayonnaise, ungasho inani elikhulu lamafutha esitokisi, okuso, okusivimbela ukuba singakhuli. Ngaphandle komkhiqizo onjalo ungaphatha ngokuphelele. Ngempela, kulula ukufaka ukhilimu omuncu wamafutha omuncu, noma i-yogurt yemvelo. Ukukhetha okufanayo okungajwayelekile futhi okungavamile kungaba yogurt ejwayelekile ngokungezelela inani elincane lokupheka, njenge-mustard.

Imikhiqizo yobisi . Cishe wonke owesifazane owaziyo ngezakhiwo eziwusizo zemikhiqizo yobisi. Kodwa nokho akubona bonke abawazi ukuthi ezinye zezinto ezivela kuzo zikhula. Okokuqala, kufanelekile ukuyeka ukunakwa kwakho komunye wabo - ibhotela. Phela, okuqukethwe okunamafutha kuwo kufinyelelwe ku-70%. Abantu abaningi abazi ukuthi ukhilimu omuncu noma i-cottage ushizi futhi awuphephile kakhulu kubalo bawo. Nakuba kungadingeki ukuthi "ubeke isiphambano" kuzo, imithombo engadingekile ye-calcium esiyidingayo. Okokuqala, ukuzithenga, udinga ukunaka isibonakaliso esithile sezinga lephesenti lamafutha kuwo. I-smallest proportion of fat kuyoba, yamukeleka kakhulu kuwe.

Isinkwa sabanhlonipho . Kufanelekile ukugqamisa isigaba esihlukene sezinhlobo zokudla, okuvimbela kakhulu ukulahlekelwa isisindo sakho. Lezi zihlanganisa izinhlobo ezihlukahlukene zashizi evamile. Lokhu kungukuthi, kungafana nezinhlobo ezijwayelekile eziqinile ze-elite, kanye nokujwayele kithi, okubhekiswe ekudleni kwasekuseni, ushizi ocibilikile, ngokuvamile usakazeka ngesinkwa. Ukuze uqonde ukuthi kungani imikhiqizo enjalo ikhula, ungakwazi, uma unaka amanoni we-ushizi, ngoba ephakeme ngokwanele kubo. Kungenzeka ukuthi ucabange uhlobo oluthile olungalimazi lwe-cheese. Nakuba ukudla okuvamile, okune-salted kanye ne-dietary kungasebenza njengendlela ehlukile.

Ukulungisa inyama . Okuqukethwe kwamanani amahle kakhulu kungabonakala kwimikhiqizo yenyama njengengulube nenkomo. Nakuba ngokushesha uzikhawulele kule mikhiqizo namanje awukwazi. Phela, ziqukethe ngokwawo amaprotheni adingekayo emzimbeni onempilo. Ukukhetha okunembile kakhulu, okuwusizo komkhiqizo wenyama kuyoba okuqukethwe kokudla kwakho kwezinkukhu, kanti nenhlanzi. Kumele kuqashelwe ukuthi imikhuba yabantu abaningi ukudla okunambitheka, ikakhulukazi amasoso kanye nama-sausage, izobe ephakeme kakhulu emgqeni wemikhiqizo enobungozi, uma kuqhathaniswa, ngisho nangokwenyama enomuthi ophezulu kakhulu. Emva kwakho konke, kuzoba namafutha angaphansi kuwo, futhi kuzoba nezinto eziningi ezilimazayo, ezingenakuqhathanisa futhi eziyingozi kuzo.

Ukudla okusheshayo. Ngezilinganiso ezincane, amanani kufanele asetshenziswe ekudleni kwakho kwansuku zonke okunjalo imikhiqizo ephethwe yisikhathi njengama-cutlets okwenziwe ngomumo kanye ne-ravioli efriziwe, kanye ne-vareniki nokunye okunjalo. Baphinde baphazamise nomgomo wakho wokulahlekelwa isisindo futhi kuvela emikhiqizweni enjalo futhi eminingi eningi. Lesi sigaba sokudla okusheshayo kufaka ukudla okusheshayo okuphumula, abantu abaningi abasesigabeni sokudla okunempilo. Izinzuzo kuzo zimbalwa kunezinhlamvu ezivamile. Phela, zenziwa okusanhlamvu okucutshungulwayo. Iqukethe ama-carbohydrate amabi kakhulu. Futhi okuningi kokudla okunjalo nje kuqukethe ushukela oluningi, noma okunye okufakelwayo okufakelwayo.

Imifino ephezulu kakhulu yekhalori . Kubalulekile ukukhumbula ukuthi noma yikuphi ukudla okuthosiwe nakanjani kuyobhekwa njengomkhiqizo lapho kungenzeka khona ukukhula. Ukudla okuthosiwe kunazo zonke amazambane, ngoba kubangela lezi zibopho ezibonakalayo ezingadingekile kokubili okhalweni nasezinhlangothini zalo. Futhi ngokuvamile kufanelekile ukuba ungabandakanyi uma ngabe usho indlela yakho yokulahlekelwa isisindo, njengoba kuyimifino ephakeme kakhulu yekhalori. Mayelana namazambane amazambane, cishe awukwazi ukusho. Phela, kubhekwa njengabanikazi abanobungozi kakhulu kokubili kokudla kwamakhemikhali kanye nezithako zokufakelwa kwamakhemikhali.

Iphupho lezinyosi elimnandi . Lokhu kufaka zonke izinhlobo zekholethi, i-ayisikhilimu, kanye namaqebelengwane ayisikhilimu, amaqebelengwane. Inani elincane lama-calories lizoba caramel, marshmallow, pastille, noma marmalade. Ngokuvamile abesifazane bayabasebenzisa kokubili ukucindezeleka nokubhekana nezinkinga ezilula zokuphila. Noma kunjalo, kuyoba ngcono ukufaka izithelo, noma amantongomane amantongomane.

Utshwala kanye nesoda . Iziphuzo ezinjalo zingaba yingozi kakhulu kubalo besifazane nokuvumelana kwayo. Zivikele ezimpandeni zezithelo, ngoba zine-fructose eningi ne-sucrose, kanye nama-teas noma ikhofi noshukela. Okuyingozi kunazo zonke iziphuzo ze-carbonated. Phela, kuyingozi ku-koqweqwe lwezinyo nangenxa yomzimba wonke, njengoba banethuba lokuthuthukisa isifo sikashukela. Futhi iziphuzo ezidakayo aziyingozi kuphela, kodwa ngaphezu kwabo bonke abazoba yizimbangi zokulwa nokudla ngokweqile.

Yenza isisindo kalula futhi ukhululeke.