Okuqukethwe
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-771 Kcal.
Ukudla Kwiklabishi - Ukukhetha Okukhulu Komkhiqizo
Ukudla kweklabishi akuyona into eshesha kakhulu (uma kuqhathaniswa nokudla kwasehlobo), kepha kusebenza kakhulu - ikakhulukazi ngenxa yokuqukethwe kwekhalori eliphansi leklabishi uqobo, okuyisisekelo sokudla. Ngaphezu kwalokho, ngokuqukethwe kwekhalori eliphansi, iklabishi liqukethe amavithamini amaningi, amaminerali kanye nefayibha yezitshalo edingekayo emzimbeni (evuselela amathumbu).
Inani elikhulu lezinhlobo ezahlukene nezinhlobonhlobo zeklabishi (amahlumela eBrussels - 44 Kcal, kohlrabi - 42 Kcal, ukholifulawa - 32 Kcal) abonakala ngamanani amandla ahlukile - ukudla iklabishi ayikukhawuleli ekukhetheni izinhlobonhlobo (ziqondiswe ukunambitheka kwakho futhi uhlanganise), kepha noma kunjalo, iklabishi elijwayelekile elisha (elimhlophe) lithandwa kakhulu - linokuqukethwe kwekhalori eliphansi kunazo zonke izinhlobo (26 Kcal).
ISauerkraut inokuqukethwe okuncane kakhulu kwekhalori - ama-kilocalories ayi-19 - kusuka kuleli phuzu ukudla iklabishi kusebenza ngempumelelo enkulu uma kwenziwa ku-sauerkraut. Lokhu kunconywa yidlozi leklabishi - kanye njalo ezinsukwini ezintathu, iklabishi elisha lingakwazi futhi kufanele lithathelwe indawo yi-sauerkraut.
Ukudla kweklabishi akugcini
- Ukudla kweklabishi kunzima kakhulu - uma unezikhathi ezinzima zendlala, ungadla amaqabunga eklabishi ngaphandle kwemingcele.
- Ngesikhathi sokudla kweklabishi, ungaphuza itiye eliluhlaza noma amanzi angenawo amakhabhoni futhi angenawo amaminerali ngaphandle kwemingcele (awabhebhethekisi indlala) - kungcono uma uphuza okungenani amalitha ayi-1,2 ngosuku (imfuneko efanayo yethulwa ngokudla okwelashwa). Ukusebenzisa ikhofi ekuseni kwimenyu - imfuneko cishe yakho konke ukudla okusheshayo - kungenxa yokuthi ikhofi lisheshisa izinqubo ze-metabolic (kusuka ku-1% kuye ku-4%) - okulingana nokuncipha kwesisindo okufanayo.
Ukudla kweklabishi kubeka imikhawulo
- Umkhawulo owengeziwe ngukuthi ushukela nosawoti abakwazi ukungezwa ekudleni kwazo zonke izinsuku eziyishumi.
- Utshwala abuvunyelwe ngazo zonke izindlela.
- Awukho ufulawa nemikhiqizo ye-confectionery.
Isikhathi sokudla kweklabishi siyizinsuku eziyi-10 - ngalesi sikhathi, uma zonke izincomo zilandelwa, ukwehla kwesisindo samakhilogremu ayi-6 kuye kwayi-10 kuqinisekisiwe, kuya ngezici zomzimba zomzimba nenani lamafutha omzimba (izinga lokukhuluphala ).
Ukuphindwa kokudla kungenzeka ngaphambi kwezinyanga ezimbili.
- Ukudla kwasekuseni: itiye eliluhlaza, ikhofi (unganambithisi - ukudla kwaseJapan kunesidingo esifanayo), amanzi amile futhi angenawo amaminerali
- Isidlo sasemini: isaladi leklabishi elisha kanye nezaqathe emafutheni omifino (mhlawumbe omnqumo). Inyama yenkomo ebilisiwe, inkukhu noma inhlanzi ephilile ayidluli ku-200 amagremu.
- Isidlo sakusihlwa: isaladi leklabishi elisha, isigwaca esisodwa (iqanda lenkukhu) iqanda, i-apula elilodwa noma esinye isithelo (ngaphandle kwebhanana).
- Phuza ingilazi yamafutha aphansi (2%) kefir kungakapheli amahora angu-1 ngaphambi kokulala.
Isaladi leklabishi lingashintshwa nganoma isiphi isikhathi ngesobho leklabishi elinemifino (ungashintshanisa) - ukudla kweklabishi nakho akubeki mingcele ebuningini besobho elidliwe.
Okuhlanganisa kakhulu ukudla kweklabishi ukuthi ukwehlisa isisindo yikhona okuphumelela kakhulu - uma ushintshela ekudleni okulungile, ukuzuza kwesisindo akwenzeki (umphumela uba isikhathi eside)
Ukudla kunganconywa kubantu abanezifo zomgudu wamathumbu, isibindi, izinso (ngaphandle kwezilonda zesisu noma zesisu, i-gastritis engapheli kanye ne-acute, i-enteritis ne-colitis, izifo ezithathelwanayo, njll.) - kunoma yikuphi, lapho kukhona noma yiziphi izifo , kubalulekile ukubonisana nodokotela.
Futhi, umphumela omuhle wokudla kweklabishi ungabangelwa ukugqugquzela okusebenzayo kwamathumbu (ngenxa yemicu yemifino yeklabishi).
Inzuzo yesine yokudla kweklabishi ukuthi kanye nokulahlekelwa isisindo esiningi, umzimba uzokhipha ubuthi kanye nobuthi obunganqwabelene (umphumela wenani elincane likasawoti osetshenzisiwe).
Ukudla kuqukethe inani eliphansi lama-carbohydrate, kepha kugcinwa ubuncane obudingekayo obungama-gramu angama-20 (okuvumela umzimba ukuthi udle ngokuqongelela okugcinwe kumafutha) - ukusebenza kuzoncishiswa ngandlela thile, ukunganaki kungenzeka, izinga lokuphendula lizokwehla, ukunakwa okuba kubi kakhulu, ukuphathwa yikhanda kungenzeka (njengokudla kukashokoledi) - ngakho-ke, isikhathi esikahle kakhulu sokudla kuzoba yiholide.
Okususa okwesibili ekudleni kweklabishi ukuthi ukudla akunakulinganiswa kahle ngokuya ngamavithamini namaminerali - ungadinga ukwengezwa okwengeziwe kwamavithamini namaminerali amalungiselelo ayinkimbinkimbi.
Ukudla Kwiklabishi inzima ngokwedlulele - kunzima ukumelana nazo zonke izincomo zayo - kepha umphumela uyasiza.
Inkinga yesine yokudla kweklabishi ukuthi imetabolism ayijwayelekile (umgomo ofanayo usetshenziswa yikhabe), ngenxa yalokho, ngemuva kokudla, umzimba uzozama ngamandla ukugcwalisa amakhilogremu alahlekile - ngokuzayo, wena izodinga ukunamathela ezimisweni zokudla okunengqondo.