Isiko liyala ukuthi amaswidi adliwe nge-Fat Thursday. Futhi yini okufanele uyenze uma udla ukudla, uziphike ama-carbohydrate namaswidi amasonto, futhi i-faworki yonke indawo, ama-donuts nama-donuts kuma-confectioneries alinga amehlo akho nesisu sakho? Ngokusho kongoti bokudla okunomsoco, asikho isidingo sokuthi uyeke ukuzama izibiliboco ezikuzungezile – kodwa kubalulekile ukuthi ubhekane naleli siko ngokuqapha! Siphakamisa ukuthi ungasinda kanjani ku-Fat ngoLwesine futhi ungatholi isisindo.
Idonathi lakudala alikwazi ukwenziwa ngenye indlela “ehlukile,” okungukuthi, iphekwe ngokushiswa ngesitimu noma kusetshenziswa noma iyiphi enye indlela yokupheka. Kufanele nje uvumelane nokuqukethwe kwayo kwe-caloric. Abanye ngephutha bakholelwa ukuthi i-crispy faworki iwukhetho olungakhuluphali kakhulu - lena umbono oyiphutha ngoba aqukethe cishe amakholori amaningi njengama-donuts.
Ibhomu lekhalori. Ingabe akhona ama-donuts afanelekile?
Iqiniso lokuthi lezi zinhlobo zamaswidi ziyakhuluphala ikakhulukazi ngenxa yamafutha. Ngokwesiko, amadonadi athoswa ngesinqumelo, okusasetshenziswa nanamuhla kweminye imizi. Kuyafaneleka futhi ukunaka ukuthi i-donut imbozwe ngani nokuthi inani ngaphakathi - lezo ezingagcwalisi zizoba namafutha amancane, ngoba zonke izithasiselo eziqukethe ushukela omningi (ujamu, i-plum jam, i-pudding) zandisa kakhulu inani labo le-calorific. .
Kodwa-ke, uma sinquma ama-donuts ngokugcwalisa, ake siyeke u-icing futhi siwafafaze ngoshukela. Kukhona futhi izinguqulo ze-donut "ezilula" ezenziwe ngofulawa we-spelled, ufulawa we-wholemeal kanye nengxenye encishisiwe kashukela, kodwa cabangela ukuthi ukunambitheka kwabo ngokuqinisekile kuzohluka kunguqulo eyaziwayo, yendabuko.
Umthelela empilweni. Ingabe i-Fat ngoLwesine kufanele "ihambe emaceleni"?
Yebo futhi cha. Konke kuncike ekutheni sidla kanjani nsuku zonke. Kuyaxaka ukuthi abantu abadla ikakhulukazi ukudla okunamafutha mancane amathuba okuba baphathwe yizinkinga zokugaya ukudla ngemva kokudla amadonadi amabili noma amathathu kunalabo abadla ngendlela enempilo.
Ukuze ugweme ukulangazelela impisi yamaswidi, okokuqala, kufanele udle ukudla okuvamile. Khona-ke ngeke sivumele ukwehla ngokweqile kweglucose yegazi. Uma sekudlule amahora angu-3,5 kuya kwangu-4 kusukela ekudleni kokugcina esikudlile, ukusebenza kahle kwethu kuzokwehla, ngakho-ke umzimba uzoqala ukufuna umthamo owengeziwe wamandla. Kulapho-ke ukulangazelela uswidi kuyanda. Nsuku zonke, kufanelekile ukwanelisa izinkanuko ezizumayo zezifiso ezimnandi ngezithelo (ama-tangerine, amagilebhisi, ubhanana, njll.).
NgoLwesine olunamafutha, into ebaluleke kakhulu ukuthi ungadli ngokweqile. Kodwa-ke, wonke umuntu unomzimba ohlukile kanye ne-metabolism, ngakho-ke kufanelekile ukulandela le mithetho elandelayo:
- Iseluleko kubantu okungadingeki bakhathazeke ngamakhalori - ngokusho kwezazi zokudla okunomsoco, ukudla ama-donuts usuku lonke ngeke kube yingozi empilweni, inqobo nje uma kuwusuku olulodwa kuphela ngonyaka. Kodwa-ke, lokhu kungaholela ekugayeni ukudla, ngakho-ke uma singafuni ukuhlushwa yilolu hlobo lokugula, kufanele sizikhawulele kuma-donuts amaningi angu-3-4.
- Iseluleko kubantu ngokudla – idonadi elilodwa alikaze likhuluphalise muntu. Ngakho-ke uma ufuna ukunamathela esikweni futhi usebenzise lolu suku ngendlela efanele, ungangabazi. Ngemuva kwe-donut, kufanelekile ukudla i-graham enomsoco, ezolinganisa izinga le-glucose egazini. Ngale ndlela, uzokhohlisa umzimba, ongeke usafuna imithamo eyengeziwe yoshukela, ngoba uzokwaneliswa yizinto eziqukethwe ku-graham. Khumbula ukuphuza amanzi amaningi, futhi unciphise okunye ukudla ngalolu suku (ukudla kwasemini, yidla, isibonelo, isaladi elilula, inhlanzi, inyama engenamafutha).
Uma usakhathazekile ngesibalo sakho, hamba uye ejimini, echibini lokubhukuda, gxuma ebhayisikilini elimile imizuzu engu-20, noma uzivocavoce ihora kusihlwa. Idonadi elilodwa linama-calories angu-300, angashiswa ngokushesha. Ungakwazi futhi ukuhlanganisa ibhizinisi nenjabulo futhi uhlanze ifulethi, okuzophinde kuvimbele ukuqoqwa kwamafutha. Noma kunjalo - akudingekile ukuba uyeke amaswidi ngalolu suku, ngoba akudingekile ukuba akulimaze ukudla kwakho. Khumbula nje ukusebenzisa leli siko ngesizathu nokulinganisela!