Ukudla okunamafutha okusiza ukunciphisa umzimba

Ukwehlisa isisindo ngokuvumelana, ukudla okudlayo kufanele kuqukethe amafutha - kwenza ibhalansi yezinto ezingenayo zenze kube ngokujwayelekile, zisekele ukuqina kwesikhumba sakho, kanye nempilo yezinwele nezinzipho zakho. Kwabesifazane, amafutha adlala indima ebalulekile empilweni yohlelo lokuzala.

Ngokukhipha ukudla okunamafutha ekudleni kwethu, sibeka impilo yethu engcupheni futhi sibambezele ukwehla kwesisindo ngokuphazamisa imetabolism yethu. Yehlisa isisindo, mhlawumbe, futhi kuzophuma ngokushesha, kepha ngokubuyela kokudla okujwayelekile, amakhilogremu alahlekile azobuya. Ngaphandle kwalokho, ukudla okuvamile okungewona amafutha kuqukethe amaprotheni amaningi kanye nama-carbohydrate.

Ibhotela

I-Butter iqukethe amavithamini amaningi, ama-fatty acid, namaminerali kangangokuthi ngisho nesamba esincane esitsheni sanele ukukunikeza umzimba wakho. Uwoyela ubandakanyekile ekubambezeleni ukumuncwa koshukela ngenkathi ungaphazamisi ukuhamba kwamandla nokwenza ngcono ukusebenza kobuchopho.

Ukwatapheya

Ukwatapheya ungumthombo wamafutha e-monounsaturated anelisa indlala isikhathi eside futhi angalimazi impilo. Ukwatapheya uqukethe amaprotheni amaningi kanye nefayibha, ngokungafani nebhotela nje, elisiza ukuhlanza umzimba wobuthi. Okujwayelekile kwe-avocado kumuntu omdala kuyikota ngosuku ngoba, naphezu kwezinzuzo zayo, lo mkhiqizo uphakeme kakhulu kuma-calories.

Nuts

Phakathi kwamantongomane ngokuya ngokuqukethwe okunamafutha, ungahlukanisa ama-walnuts, ama-alimondi, kanye nekakhukhunathi. Futhi ingumthombo we-asidi we-polyunsaturated, othuthukisa imetabolism, ibeke amazinga e-insulin egazini, futhi ikhuthaze ukwehla kwesisindo.

Izinhlanzi ezinamafutha

Ukudla izinhlanzi kunconywa hhayi kuphela ngenxa ye-omega-3 fatty acids kepha futhi novithamini D, obalulekile esikhathini kusuka ekwindla kuye entwasahlobo. I-Polyunsaturated acids isiza ukunciphisa umzimba, ithuthukise imetabolism, futhi ezingeni lofuzo imelana nokuqoqwa kwamafutha esiswini. Okuthi, ngendlela, okunzima kakhulu ukususa.

I-yogurt

Ukunotha ngamaprotheni, ikhalori ephansi, i-carb ephansi, ne-yogurt enamafutha kuzoba yinsindiso yakho emakhazeni. I-yoghurt yemvelo iqukethe i-calcium namagciwane abalulekile, azosiza ekuthuthukiseni ukugaya futhi aqede izimpawu ezingathandeki endaweni yesisu. Ungagcwalisa amasaladi ngeyogathi hhayi nje ukuwadla njengesitsha esihlukile.

amaqanda

Sijwayele ukuthi amaqanda angumthombo oyinhloko wamaprotheni, futhi isikhuphasha siyingozi ku-cholesterol yayo. Kepha ku-yolk equkethe into ebalulekile-choline, evimbela ukuzuza kwesisindo nokufakwa kwamafutha esibindi.

Ukugqoka isaladi

Amavithamini avela emifino amuncwa kanye namafutha, ngakho-ke kungcono ukugcwalisa amasaladi ngamafutha emifino noma amasoso. Amafutha angcono kakhulu omnqumo kanye ne-linseed; zithinta ngokuqinisekile impilo yemithambo yegazi nenhliziyo. Kusuka kumasoso, ungasebenzisa ukhilimu omuncu noma imayonnaise yemvelo.

Ushokoledi omnyama

Icezu elincane likashokoledi lizothuthukisa isimo sakho sengqondo futhi linikeze ingxenye eyengeziwe yamafutha anempilo. Leli ibhotela le-cocoa, eliqukethe ama-acid anganciphisa ukugaya okujwayelekile futhi abambezele umuzwa wendlala.

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