Ukudla okulula (okunamafutha amancane) kanye nezicupho zabo

Emashalofini ezitolo, sivame ukuthola imikhiqizo ekhanyayo - lokhu ubisi lwe-skim, i-kefir, i-cottage shizi, ushizi kanye nemayonnaise ... Minyaka yonke uhla lwemikhiqizo enjalo luyakhula, kodwa asibi lula futhi sinempilo.

Kungabonakala sengathi ukudla okulula kunezinzuzo ezithile: amafutha amancane, okuqukethwe kwekhalori ephansi. Yingakho bekhethwa ngabantu abaqapha amazinga egazi e-cholesterol kanye nama-dieters. Kodwa ngasikhathi sinye, izazi zokudla okunempilo azeluleki ukuthi zithathwe ngokudla okunamafutha aphansi. Ukudla kwethu kufanele kube nokulinganisela, futhi lokhu kudla kumele indida yokudla.

 

Yiziphi izingibe zokudla okunamafutha amancane?

1 ugibe. Ngempela, amafutha kuwo, uma eqhathaniswa neminye imikhiqizo, mancane kakhulu, kodwa Ushukela omude kangakanani! Abakhiqizi baphoqeleka ukuthi bengeze ama-carbohydrate kubo, ngaphandle kwalokho ngeke banganambitheki ngokuphelele.

2 isicupho. Kukhona umbono wokuthi umkhiqizo ongasindi ungadliwa izikhathi eziphindwe kabili kunokujwayelekile. Akukho okunje. Ngokwesibonelo:

40 amagremu kashizi amafutha angama-17% = 108 kcal

20 amagremu kashizi amafutha angama-45% = 72 kcal

 

Lokho wukuthi, ezincekeni ezi-2 zeshizi okungu-17% kokuqukethwe kwamafutha kwama-calories kuphindwe izikhathi eziyi-1,5 kunakucezu olu-1 lweshizi ojwayelekile.

Zama ukukhetha ukudla okunamafutha aphansi, kunokungenamafutha

Ubisi, ukhilimu omuncu, iyogathi - le mikhiqizo kuphela ayibangeli ukukhathazeka. Zinhle ngempela ekunciphiseni isisindo. Kudingekile kuphela ukukhumbula ukuthi ngemva kokudla okulula kwe-cottage shizi noma i-yogurt akukho ukugcwala okugcwele futhi sisafuna ukudla. Ngakho-ke, lapho udla le mikhiqizo usuku lonke, qiniseka ukuthi uyengeza ngama-carbohydrate ayinkimbinkimbi: isinkwa esimhlophe, isinkwa se-wholemeal, njll.

 

Uma uhlinzeka umzimba ngama-carbohydrate kuphela phakathi nosuku, khona-ke uzoqala ukuguqula ama-carbohydrate abe ngamafutha futhi uwabeke endaweni yokugcina. Futhi kungenzeka ukuthi bayoba imikhiqizo elula. Ngemikhiqizo enjalo, i-fat metabolism iphazamiseka ngokuphelele. Umzimba, ikakhulukazi owesifazane, udinga amafutha. Kodwa kungcono ukudla amafutha emifino, khona-ke ibhalansi izobonwa. Thatha i-polyunsaturated namafutha acids - azuzisa kakhulu umzimba. Zitholakala kuma-avocados, amantongomane, imbewu, amafutha emifino.

Hlanganisa ukudla kokuqukethwe okunamafutha okuhlukahlukene ukuze ungavimbi imetabolism bese uthola wonke amavithamini adingekayo.

 

Ngingawadla amakhekhe anama-khalori aphansi kanye nama-dessert?

Ngokwehlukile, kufanelekile ukuthinta isihloko samakhekhe anama-khalori aphansi namakhekhe. Njengomthetho, sithenga ikhekhe ngeholide bese sizama ukukhetha eyodwa emakwe "I-Low-calorie". Kepha uma ubhekisisa futhi uqhathanisa amakhekhe anama-khalori aphansi nalawo ajwayelekile, sizobona umehluko omncane kakhulu kuma-calories. Isibonelo, ikhekhe elijwayelekile le-Sour Cream - 282 kcal / 100 amagremu, nekhekhe le-yogurt elinama-khalori aphansi - 273 kcal / 100 amagremu, kuyilapho ikhekhe leMedovik lingabhekwa njengekhalori eliphakeme kakhulu, futhi linama-328 kcal / 100 amagremu, ingama-55 kcal / 100 amagremu kuphela ngaphezulu kwekhalori eliphansi. … Abakhiqizi abehlukene banezindlela zokupheka namakhalori ahlukene.

Ngakho-ke, awukwazi ukwehlisa isisindo ngokudla ikhalori ephansi, umkhiqizo onamafutha amancane nokudla ikhekhe, kufanele ukhumbule isilinganiso nezinzuzo.

 

Sidla kakhulu ukudla okunama-kilojoule amancane!

Izinhlelo eziningi zethelevishini zizame ukunikeza umhlanganyeli ukudla okunama-khalori aphansi inyanga eyodwa ukuze abone ukuthi bazokwehla isisindo esingakanani ngenkathi kwenziwa lolu cwaningo. Futhi kwaba yini? Kuzo zonke izimo, ababambiqhaza baba nesisindo. Isizathu silele ekutheni ngenkathi bedla ukudla okunama-kilojoule amancane kanye namafutha amancane, abantu abazidlanga futhi bathatha ukudla okulula, futhi abaningi, bekholelwa ukuthi ukudla okunamafutha aphansi kungadliwa kakhulu, kumane kudla ukudla kwabo kwekhalori lansuku zonke nokuzuza isisindo .

Ukufingqa ngaphansi kwalokhu okungenhla, ungakwazi ukweluleka, unake ukwakheka kwemikhiqizo futhi uthenge futhi udle ukudla okunamafutha ajwayelekile ngaphakathi kwemingcele enengqondo, futhi ube mncane futhi unempilo! Futhi bheka izindlela zokupheka zezitsha ezinempilo futhi uzipheke wena. Khona-ke, uzokwazi kahle ukuthi udlani.

 

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