Ukudla Okungcono Kakhulu Kwekhalori Okunguziro Kokunciphisa Isisindo

Okuqukethwe

Amakhalori awumongo wokudla okunomsoco. Udinga ama-calories ukuze uphile, kodwa kubalulekile futhi ukuqaphela ukuthi mangaki owadlayo nokuthi avelaphi. Uma uzama ukwehlisa isisindo, ukudla kwakho kwekhalori kubalulekile ngoba uma udla kakhulu kunalokho okushisayo, ngeke ufeze izinhloso zakho.
Okuningi kwe ukudla kwekhalori zero ingase ikusize wehlise isisindo. Lokhu kudla kugcwele izakhamzimba, amavithamini, namaminerali angasheshisa imetabolism yakho futhi kugcine uzizwa ugcwele isikhathi eside.

Kuyini Ukudla Kwekhalori engu-Zero?

Amakhalori ayisilinganiso samandla futhi ayadingeka ukuze uqhubekisele phambili imisebenzi yansuku zonke yomzimba wakho. Kunokudla okunama-calories amaningi kunezinye, yingakho lokhu kubizwa ngokuthi ukudla “okunekhalori ephezulu”.
Ngakolunye uhlangothi, ukudla okunama-calorie angekho, ngokwemvelo kuqukethe ama-calories ambalwa kakhulu noma awekho nhlobo. Lokhu kudla kuvame ukuqukatha:

  • Amanzi - izithelo nemifino eminingi okungenani amanzi angama-80% ngesisindo
  • I-fiber - etholakala ekudleni okusekelwe ezitshalweni njengezithelo, imifino, nokusanhlamvu
  • Amaprotheni - atholakala emikhiqizweni yezilwane nakwezinye izitshalo

Izinzuzo Zezempilo Ze-Zero Calorie Foods

Ukudla kwekhalori engu-Zero kunikeza izinzuzo ezihlukahlukene zezempilo ezingakusiza ulahlekelwe isisindo. Lokhu kudla: 

  • Ingabe izakhi zomzimba ziminyene - zinikeza amavithamini abalulekile, amaminerali, nama-antioxidants okudingeka umzimba wakho usebenze kahle
  • Ukusutha - kukusiza uzizwe ugcwele futhi wanelisekile ngemva kokudla ukuze ungabi namathuba okudla kakhulu
  • Ithuthukisa imetabolism - ezinye ziqukethe izinhlanganisela ezingakhuphula amandla okushisa amakhalori omzimba wakho

Ukudla Okuphezulu Kwekhalori OkunguZero Okukusiza Ngokunciphisa Isisindo

Ukudla kulolu hlu kuboniswe ukukhuthaza ukwehla kwesisindo noma kunama-kilojoule aphansi ngendlela emangalisayo. Ungase uqale kulolu hlu uma ufuna ukudla okunama-calorie angekho ongakwengeza ekudleni kwakho.

isilimo esidliwayo esinamagatsha anamanzi 
Kungumthombo omkhulu wamanzi kanye ne-fiber (zombili izingxenye zibalulekile ekulahlekelweni kwesisindo). Inkomishi eyodwa (100g) yesilimo esidliwayo esinamagatsha anamanzi iqukethe inani elincane kakhulu lamakholori - 16 cal.
Isilimo esidliwayo esinamagatsha anamanzi sivame ukusetshenziswa njengesisekelo sezinye izitsha noma njengesidlo esinekhalori ephansi. Ungawudla uluhlaza, uphekiwe, noma wenze ijusi yesilimo esidliwayo esinamagatsha anamanzi.

Ikhukhamba 
Njengesilimo esidliwayo esinamagatsha anamanzi, ikhukhamba iwumthombo omkhulu wamanzi nefiber. Futhi iqukethe amavithamini namaminerali abalulekile njenge-potassium ne-vitamin K.
Ukhukhamba anama-kilojoule amancane, anama-calories angu-16 kuphela enkomishini (amagremu ayi-100). Zingadliwa ziluhlaza, zifakwe emanzini anosawoti, noma njengengxenye yesinye isidlo. Engeza amanye amakhukhamba esobho noma amasaladi ukuze unikeze lawa mavithamini engeziwe kanye nokunambitheka.

Isipinashi 
Igcwele amavithamini nemisoco efana ne-vitamin A, i-magnesium, i-vitamin K, ne-iron. Isipinashi singasheshisa imetabolism yakho futhi sikunikeze umuzwa wokugcwala.
Isipinashi sinama-kilojoule aphansi ngendlela emangalisayo ngoba isisindo saso esiningi siphuma emanzini. Inkomishi (amagremu angu-30) yesipinashi esiqotshiwe iqukethe amakholori angu-7 kuphela. Njengesilimo esidliwayo esinamagatsha anamanzi, ungawudla uluhlaza, uphekiwe, noma wenze ijusi.

Ikhabe 
Iwumthombo omkhulu wamanzi nefiber. Iqukethe i-vitamin C ephezulu kanye namanye ama-antioxidants abalulekile njenge-lycopene.
Inkomishi eyodwa (amagremu angu-152) yekhabe iqukethe amakholori angu-30 kuphela. Ingadliwa iluhlaza noma njengengxenye yesaladi yezithelo. 

Ilamuna 
Ulamula uqukethe uvithamini C omningi, osiza ukusekela amasosha omzimba nempilo yesikhumba. Futhi aqukethe ama-flavonoid aboniswe ukukhuthaza ukuncipha kwesisindo.
Ilamula elilodwa liqukethe ama-calories angu-16 kuphela futhi lingasetshenziswa kukho kokubili izitsha ezinoshukela nezimnandi. Ivamise ukungezwa emanzini noma etiyeni njengesithuthukisi ukunambitheka kwemvelo.

Ulethisi Weqhwa 
Inkomishi eyodwa yalo iqukethe amakhalori angu-8 kuphela. Le ulethisi oluhlaza okhanyayo futhi ungumthombo omkhulu we-potassium ne-vitamin A.
I-lettuce ye-Iceberg ingadliwa iluhlaza, yengezwe kumasaladi noma ekusongeni, noma njengengxenye yesinye isidlo. Kungcono uma isetshenziswe ngokushesha ngemva kokusikwa njengoba amaqabunga ezoqala ukubuna ngokushesha. 

Isithelo segilebhisi 
Icebile ku-vitamin C, i-fiber, ebalulekile ekunciphiseni isisindo. Lesi sithelo esisawolintshi siphinde sabonakala sehlisa amazinga e-insulin, okungaholela ekwehleni kwesisindo.
Uhhafu we-grapefruit unama-calories angu-37 kuphela futhi ungadliwa uluhlaza, unejusi, noma njengengxenye yesidlo.

Tea Green 
Itiye elihlaza licebile kuma-antioxidants aboniswe ukukhulisa imetabolism futhi akhuthaze ukulahlekelwa isisindo. Itiye elihlaza liqukethe i-caffeine ehlotshaniswa nokunciphisa umzimba.
Ungakwazi ukujabulela inkomishi yakho yetiye eliluhlaza, kungakhathaliseki kushisa noma kubanda. Kungcono ukwenziwa ngamanzi asanda kubiliswa bese ucwiliswa okungenani imizuzu emithathu.
Lapho usunakho - okunye kokudla okungcono kakhulu kwekhalori engu-zero! Ngokungeza lokhu kudla ekudleni kwakho, ungakhuthaza ukulahlekelwa isisindo okunempilo ngenkathi usathola imisoco edingwa ngumzimba wakho.

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