Ngokudla okunciphisayo, sivame ukuphupha ngokubeka ingxenye enkulu epuletini noma ukudla okumnandi ngaphandle kokuzisola futhi ngaphandle kokungabaza isisusa sethu. Eqinisweni, kunemikhiqizo ehlangabezana nalezi zidingo. Kwanele ukuqamba imenyu yakho ngekhanda lakho.
Ama-calories angalungile - ngoba sikhuluma ngawo - noma kunalokho ukudla, ukusetshenziswa okufaka isandla ekudaleni ibhalansi yekhalori engalungile emzimbeni, ngokuvamile yimikhiqizo esiyithola efulethini lethu. Lapho sihlanganisa ukudla okunekhalori engalungile, kufanele sifake inani elifanele le-fibre ohlelweni lwethu lokudla nsuku zonke, ngenxa yokuthi umzimba uzosebenzisa amandla engeziwe ezinqubo ze-metabolic.
Le fiber emangalisayo!
I-fiber ayimuncwa umzimba. Uma isiyidlalile indima yayo, iyaxoshwa emzimbeni. Ithuthukisa ukugaya kanye ne-metabolism, yandisa i-peristalsis yamathumbu, ihlanza ngokuphelele izinsalela zokudla. Emgudwini wokugaya ukudla, kuyavuvukala, yingakho sifinyelela umuzwa wokusutha ngokushesha.
Ukusebenza kokudla okunekhalori okungalungile kungaboniswa ngesibonelo socezu lwekhekhe ngenani lama-kcal angu-500, lapho umzimba wethu uzosebenzisa ama-kcal angu-300 kuphela ukugaya, kanti ama-kcal angu-200 azogcinwa ngendlela yamafutha angaphansi kwesikhumba. Uma kuqhathaniswa, isithelo esinenani lamandla angama-50 kcal, equkethe i-fiber eningi sizodala ibhalansi engalungile ye-50 kcal, okuzothi ngenxa yalokho ihlanganiswe nezicubu ze-adipose.
Ukudla okunconyiwe kokunciphisa umzimba
Phakathi kwezithelo ezinconyiwe ezinenani elikhulu le-fiber, sithola: ama-blueberries, ama-raspberries, ama-strawberries, ama-strawberries, ama-apula, ama-plums, ama-citrus, amapentshisi, ama-mango. Sikukhuthaza ukuba udle imifino, ikakhulukazi: izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i-kale, ikholifulawa, i-broccoli, iklabishi, i-zucchini, ulethisi, iliki nesipinashi.
Imikhiqizo yangaphandle, okungukuthi, ehlanganisa ukukhiqizwa kwama-enzyme okugaya kanye ne-metabolism, izophinde isisondeze kumuntu omncane. Lezi zihlanganisa upelepele, upopo, kiwi, uphayinaphu, ikhabe kanye nekhabe. I-Chili, ecebile nge-capsaicin, ivuselela i-thermogenesis kanye ne-metabolism, isheshisa ukushiswa kwamafutha angaphansi kwesikhumba, kuyilapho i-bromelain etholakala kuphayinaphu ivuselela ukugaya kwamaprotheni futhi ihlanze umzimba wethu ebuthini.
Ukudla okunekhalori engalungile okwesikhathi esifushane kuphela
Ukusetshenziswa isikhathi eside kokudla okunekhalori okungekuhle akufanelekile, ngoba kuzobe kusekelwe ikakhulukazi ezithelweni nemifino, ngakho-ke sizontula ama-amino acid abalulekile, kanye namafutha adingekayo ekumunceni amanye amavithamini. Okunye ukufaka ukudla okunama-kilojoule “abi” ekudleni kwakho kwansuku zonke. Ngakho-ke, kufanelekile ukuhlanganisa izithelo nemifino ecebile nge-fiber nemikhiqizo efana ne-legumes, inhlanzi engenamafutha nenamafutha, noma inyama engenamafutha.