- Water
Okuqukethwe kwamanzi kwekhalori kungumkhosi walabo abanciphisa isisindo: ama-kilojoule angu-zero ngendlela yawo emsulwa. Izazi zokudla okunempilo zivame ukuncoma ukuphuza ingilazi yamanzi imizuzu eyi-15-20 ngaphambi kokudla, bese kuthi ngesikhathi sokudla uzodla kancane.
Iseluleko se-Nutritionist "" asilula kangako: kwesinye isikhathi umzimba wethu udida umuzwa wendlala nokoma (!), ngakho-ke phuza amanzi lapho kubonakala kuwe ukuthi ulambile… Le yindlela enhle yokuzigcina ungadli amakhalori angeziwe.
Ngendlela, lonke uhlelo lokudla seluthuthukiswe ngesisekelo samanzi - ukudla kwamanzi noma ukudla kwamavila.
- Apples
Lesi sithelo asiqukethe amavithamini namaminerali awusizo kuphela, kepha futhi nefayibha, ngenxa yokuthi kuvela umuzwa wokugcwala okusheshayo, okusho ukuthi isifiso sokudla siyacindezelwa.
Ama-apula mahle njengesidlwana phakathi kokudla njengoba enama-calories amancane ().
- Imbewu yefilakisi
Lo mthombo wamaprotheni ucebile ku-fatty acid ne-fiber encibilikayo, okwenza kube kuhle kulabo abafuna ukulawula ukuthanda kwabo ukudla. Amafilakisi angangezwa ekudleni kwakho, kukwenze uzizwe ugcwele ngokushesha futhi isikhathi eside, ngenkathi udla kancane ekudleni okukodwa.
- Ama-alimondi
Ama-alimondi awumthombo wamafutha aphilile. Ngisho nedlanzana lama-alimondi lanele ukuzizwa ligcwele, yingakho kunjalo ilungele ukudla okulula… Kodwa-ke, amantongomane esewonke, kanye nama-alimondi ngokukhethekile, anakho lokhu okulandelayo - awakucindezeli ngokushesha ukudla. Ngakho-ke, akufanele uthwale kakhulu ngama-alimondi: uma udla kakhulu, uzozwa isisindo esiswini sakho, ngoba amantongomane kunzima ukugaya, futhi nawo anama-calories amaningi kakhulu).
- Ukwatapheya
Ukwatapheya uqukethe i-oleic acid. Lapho ingena emzimbeni, ubuchopho buthola isinali lokusutha. Ukwatapheya uqukethe amafutha emifino enempilo. Zinomsoco futhi zigaya ngokushesha, kepha zinika umzimba umuzwa wokugcwala isikhathi eside.
- i-pulse
Imidumba (uphizi, ubhontshisi, udali, amantshontsho…) iqukethe inqwaba yefayibha encibilikayo nama-carbohydrate ayinkimbinkimbi namaprotheni anempilo. Zigaywa kancane kancane ngumzimba wethu futhi zinikeze umuzwa ohlala njalo wokusutha. Ngaphezu kwalokho imidumba inganciphisa isifiso sethu sokudla ezingeni lamakhemikhali: izithako ezikhethekile zithuthukisa ukukhishwa kwehomoni Iyanciphisa ukukhipha isisu, iphinde isisize ukuthi sihlale sisuthi.
- Caffeine
Kukholelwa ukuthi i-caffeine icindezela isifiso sokudla, kepha lokhu kuyiqiniso ngokwengxenye: i-caffeine ibangela ukusabela okuhlukile kwabesilisa nabesifazane. Ngokuya ngocwaningo, ukudla i-caffeine imizuzu engama-30 ngaphambi kokudla kuholela emadodeni adla ukudla okuncane okungu-22%. Futhi, lapho kudla ama-300 mg we-caffeine (izinkomishi ezi-3 zekhofi) emadodeni, uhlelo lwezinzwa oluzwelayo luyasebenza, okubanga ukusetshenziswa kwemali okwengeziwe. Lapho i-caffeine ingena emzimbeni wesifazane, kusebenza indlela yokonga amandla, ngakho-ke ukuba khona kwe-caffeine akuthinti nganoma iyiphi indlela inani elidliwe.