Ongoti bezokudla bakhuthaza eminye imikhiqizo njengenomthelela ekwehleni kwesisindo. Futhi iqiniso liwukuhamba nje kwezentengiselwano, futhi ukusetshenziswa kwabo kubangela umphumela ophambene nendlala engalawuleki. Yikuphi ukudla okufanele ukunciphise uma udla?
Ukudla okufriziwe
Uma imikhiqizo kanye namalungiselelo, uzifake iqhwa, uwasebenzise ekudleni, ukhuthazwa kuphela. Lapho abakhiqizi abaqandisiwe basezimbonini bevame ukungezwa ekudleni osekulungile, izinto ezilondolozayo, kuhlanganise nesodium, zingabamba amanzi emzimbeni—ngaphandle kwalokho, ukungabaza okungathi sína ngokwakheka kwemikhiqizo yenyama lapho izinto zokusetshenziswa zekhwalithi ephezulu okungenani.
Snacks
Ama-crackers ama-carbohydrate ahlukahlukene, isinkwa esisetshenziswa njengokudla okunempilo. Kodwa-ke, ama-carbohydrate atholakala esiswini esingenalutho acutshungulwa ngokushesha abe yi-glucose, okubangela ukukhuphuka okubukhali kwe-insulin egazini. Indlala ibonakala iphindelela. Kunconywa ukudla ukudla okulula, lapho ukwakheka kanye nama-carbohydrate, kukhona amafutha namaprotheni.
Iziphuzo zemvelo
Kungase kubonakale, ngaphandle kwama-preservatives kanye noshukela owengeziwe, amajusi emvelo - usizo kuphela ekunciphiseni isisindo. Eqinisweni, amajusi angenayo i-fiber embi agcwalisa umzimba, futhi ukugxila kuwo ushukela wemvelo kuphezulu kakhulu. Njenge-dessert, kungcono ukudla isithelo esisodwa ekudleni.
Ukudla okunamafutha amancane
Amafutha emvelo aphansi umkhiqizo ngokwawo awunambitheki unokuthungwa okungajabulisi, ngakho-ke cishe ubungeke ube nempumelelo enkulu phakathi kwabathengi. Yingakho abakhiqizi bezabalaza ukuthuthukisa ukunambitheka futhi bengeze ushukela omningi nama-preservatives. Ekugcineni, ukwephulwa kwesifiso sokudla kanye nesisindo esisha.
Iziphuzo ezinoshukela
Lezi ziphuzo zikhangiswa ngenkuthalo njengokudla, njengoba zingenalo ushukela. Eqinisweni, ama-sweeteners ayalutha, futhi athonya ama-insulin spikes nawo ayabonakala. Isiphuzo esihle kakhulu sokulahlekelwa isisindo - amanzi anolamula, amajikijolo, itiye le-herbal, noma amanzi amaminerali ngaphandle kwegesi.