Iqiniso lokuthi ushukela uyingozi uyaziwa kithi - kukhulunywa ngakho kuthelevishini, kubhalwe kumamagazini futhi kuboniswe kumafilimu esayensi athandwayo. Ngisho noma amaswidi esuswa ekudleni, ushukela otholakala kuyo yonke indawo uzohlupha ukudla okugayiwe, kusukela esinkwa kuya ekugqokeni kwesaladi. Futhi i-sucrose, ne-fructose, ne-glucose ziyalutha ngokufanayo. Noma yini oyifunayo, ushukela unyusa amazinga e-insulin. Izimpawu ezivela ezithweni ezihlukahlukene zingena ebuchosheni futhi zibize omunye umthamo wamaswidi. Isifiso esinjalo singafihla ukukhathala, ukuphelelwa amanzi emzimbeni noma indlala. Ngokuvamile kusho ukuntuleka kwezakhi: i-chromium, i-phosphorus noma isulfure. Funda ngokudla okungu-10 okuzokusiza ukuthi unqobe izifiso zikashukela.
I-Smoothies nge-yogurt ne-bran
Ama-smoothies angenye yezindlela ezingcono kakhulu zokunciphisa ushukela. Inhlanganisela efanele yezithelo nemifino kulesi sidlo semifino yenza kube ikhambi elingcono kakhulu kulabo abanezinyo elimnandi. Kukhethwa ukufaka amakhasi ezithelo ukunikeza umthamo owengeziwe wamavithamini, amaminerali kanye nama-phytochemicals. Uma udla imikhiqizo yobisi, bese ufaka iyogathi ku-smoothie yakho kuzoyicebisa nge-calcium. I-Fruit fiber ibambezela ukugaya, yehlisa i-cholesterol futhi ilawule ushukela wegazi. Yidla le smoothie ngesidlo sasekuseni futhi uzothola amaprotheni, amafutha anempilo, nezithelo ezine-glycemic ephansi. Futhi okubaluleke kakhulu - ngeke kube nesifiso sokudla ama-donuts ngaphambi kokudla kwakusihlwa.
I-yogurt
Uma ufuna ngempela ukudla ikhekhe, khona-ke cishe umzimba udinga i-phosphorus. Ingatholakala ihlanganiswe ne-calcium kusuka ku-yogurt. Uma i-phosphorus eyeqile iphikisana nawe (isibonelo, ngesifo sezinso), khetha ama-yogurts alula nama-probiotics, athuthukisa ukugaya. Ubuhlobo phakathi kokwephulwa kwe-flora yamathumbu kanye ne-candidiasis kanye nokulutha kwamaswidi kuye kwavezwa. Jabulela ama-yoghurt ngamajikijolo amasha, isidlo esinjalo sivimbela ukukhuphuka kukashukela egazini.
oatmeal
Umthetho obalulekile kulabo abanezinyo elimnandi ukudla ukudla okunenkomba ephansi ye-glycemic ukulinganisa amazinga kashukela egazini nokugwema imigodi yamandla. Ama-muffin, amakhukhi, okusanhlamvu aqukethe ama-carbohydrate alula aphenduka ngokushesha abe ushukela. Khetha i-oatmeal, ufafaze iphalishi nesinamoni ne-nutmeg, noma uthele uju ngaphezulu. Ukuhlobisa isidlo ngamantongomane ambalwa, uthola futhi umthamo owengeziwe wamaprotheni.
I-Cinnamon
Izinongo zingumngane walabo abafisa ukunciphisa amaswidi. Isinamoni ilethwa isuka eGibhithe eminyakeni eyizi-2000 edlule. Kuye kwafakazelwa ukuthi ilawula amazinga kashukela egazini futhi yehlise izifiso zikashukela. Uma uzwa sengathi udla u-ayisikhilimu, zama ukuwushintsha ufake ama-apulauce afafazwe ngesinamoni. Thatha ubhanana nesinamoni namantongomane oqoshiwe esikhundleni uswidi.
Apples
Isisho sakudala sehhabhula ngosuku asiphelelwe yisikhathi nhlobo. Esinye isizathu sokulangazelela amaswidi kungaba ukuntuleka kwesici esibalulekile sokulandelela, i-chromium. I-Chromium ilawula i-metabolism yama-carbohydrate, amafutha namaprotheni, futhi ilawula izinga likashukela egazini kanye ne-cholesterol. Ama-apula asinika i-chromium eyanele, kodwa kokubili ubhanana namawolintshi imithombo emihle ye-chromium. Ingabe uyaphupha ngophaya we-apula wesinamoni? Yenza enye i-dessert: usike i-apula, uyifafaze ngesinamoni kanye ne-microwave imizuzwana engu-30-45.
Ibhitela lamantongomane
Esikhundleni se-walnut, imifino evamile nayo ifanelekile. Ibhotela lizohlinzeka umzimba wakho ngamaprotheni namafutha anempilo, kodwa uma uzama ukunciphisa umzimba, zibekele izipuni ezimbili ngosuku. Futhi qiniseka ukuthi ibhotela lakho le-nut alinawo ushukela! Amafutha amantongomane anothile ngesulfure, okuyindawo yesithathu egcwele kakhulu emzimbeni womuntu. Ngokukhula, ukuntuleka kwesibabule kuholela esikhumbeni esintengayo kanye nemisipha eqinile namalunga. Zama ibhotela le-alimondi nesithombo seberry, noma ufafaze ibhotela lamantongomane ocezwini lwesilimo esidliwayo esinamagatsha anamanzi.
Izinsuku
Ngokunambitheka kwe-caramel, izinsuku zibhekwa ama-gourmets esikhundleni sikashukela kuma-dessert amaningi. Anamakholori ambalwa kunoshukela futhi izinsuku zinenkomba ephansi ye-glycemic. Izinsuku eziyisithupha ezinobukhulu obuphakathi, ezinezigodi zinikeza u-6% wemfuneko yansuku zonke ye-potassium - futhi lokhu ukuvimbela i-osteoporosis, unhlangothi, amatshe ezinso kanye nomfutho wegazi ophezulu. Izinsuku azigcini nje ukunciphisa izifiso zamaswidi, kodwa futhi zikhuthaza ukuthuthukiswa kwamabhaktheriya anenzuzo emathunjini. Kodwa, ngayinye inama-calories angu-23, idle ngokusesilinganisweni.
UBeetroot
Uma ungakaze ube umlandeli wezinyosi, manje yisikhathi sokushintsha umqondo wakho. Imifino emnandi! Eyaziwa njengekhambi lesifo samathambo, isifo senhliziyo, imigraines, nezinkinga zamazinyo, ama-beet anothile ngamavithamini namaminerali, ahlanganisa uvithamini B nensimbi. Ihlanza igazi nesibindi, kodwa ibhonasi enkulu kuwe ukuthi ama-beet aqukethe i-glutamine, futhi lena isibhamu esiphelele sokunciphisa amandla, esisebenza kakhulu kunoshukela. Zama i-appetizer ye-beetroot ethosiwe noshizi wezimbuzi, ama-walnuts namakhambi.
Ubhatata
Ushukela wemvelo wemifino, ubhatata ulayishwa nge-potassium nensimbi, amavithamini B6, C no-D. Kodwa okubaluleke kakhulu, ungumthombo omuhle kakhulu we-L-tryptophan, ocindezela ukufisa ushukela. Ukuze uzizwe uzolile futhi ukhululekile ngaphambi kokulala, i-tryptophan izosebenza kangcono kunoswidi oyidlanzana. Thela ikota yethisipuni yamafutha kakhukhunathi phezu kwesigamu sikabhatata obilisiwe, engeza ingcosana yentongomane kanye nosawoti ophinki we-Himalaya.
Vanilla
Ucwaningo luye lwabonisa ukuthi ukudla okunambitheka kwe-vanilla kunciphisa isidingo samaswidi. Ungakhohlisa izinyo lakho elimnandi elifihliwe ngokusebenzisa i-vanilla-scent lotion noma amakhandlela anephunga elimnandi. Kodwa uma usafuna ukufaka okuthile emlonyeni wakho, makube itiye, ikhofi noma ngisho namanzi acwebileyo ngokungezwa kwe-vanilla yemvelo.