Okuqukethwe
Isibalo sezemidlalo sitholakala ngendlela enzima - lokhu ukuqeqeshwa okuvamile, futhi "ukomisa" umzimba, kanye nendlela yokuphila enempilo. Impumuzo eyigugu noma ama-cubes angathengwa kuphela ngemuva kokulahlekelwa isisindo, futhi ngenxa yalokhu kuzodingeka ufake imikhiqizo ekhethekile kumenyu.
Ngesizathu esithile, abaningi bagwema ukudla ngemva kokufunda mayelana nezinsuku "zekhukhamba" noma "zamanzi" ezibuthakathaka. Lezi zindlela ezidlulele ziwukucindezeleka okunamandla kakhulu komzimba, okuholela ekugcinweni okuphuthumayo kwezingxenye eziwusizo lapho ushiya ukudla. Ngakho-ke, udinga ukulahlekelwa isisindo ngendlela efanele - ulungise kancane okuqukethwe kwekhalori yokudla bese wengeza ukudla okuvutha amafutha kumenyu. Cha, awudingi “ukuminyanisa” imifino nokusanhlamvu, ngoba ukuwohloka kwe-lipid kuwuphawu lwezithako ezihlwabusayo kakhulu futhi ezanelisayo.
Cabanga ngemikhiqizo ye-TOP 10 enomthelela ekulahlekelweni okusheshayo kwamakhilogremu engeziwe kanye nokwenza ngcono umzimba wonke.
10 Ijusi ye-grapefruit entsha
Le citrus ingumholi esilinganisweni, njengoba ama-enzyme nezinye izinto ekubunjweni kwayo kuvuselela i-metabolism, iqinisekisa ukumuncwa ngokushesha kwezakhi kanye nokuwohloka kwamafutha. Futhi, ijusi yezithelo inikeza ukukhishwa kwe-toxin kanye noketshezi okweqile kusuka kumaseli, okuvele kubangele ukulahlekelwa okusheshayo kwe-1-2 kg ezinsukwini ezimbalwa. Okuqukethwe kwekhalori ye-grapefruit yi-30 kcal kuphela ngamagremu ayi-100, ngakho-ke zizwe ukhululekile ukuphuza ingilazi yesiphuzo nsuku zonke. Lokhu kwenziwa kangcono isigamu sehora ngaphambi kwesidlo sasemini esinzima, lapho uhlela ukudla ama-carbohydrate amaningi noma, isibonelo, inyama enamafutha. Ngendlela, i-fructose ku-grapefruit iqeda kahle umuzwa wendlala, ngakho-ke umpe ungabulala isifiso sakho sokudla amahora ambalwa.
9. Itiye elihlaza
Isiphuzo esinephunga elimnandi besilokhu sidume ngokukwazi ukususa amakhilogremu engeziwe ngenxa yama-tannins, ama-catechin nezinye izingxenye ezishisa amafutha. I-Thiamine iphula i-visceral ne-subcutaneous lipids, okunzima kakhulu ukuyikhipha kumuntu owondlekile. Futhi, itiye elihlaza lemvelo ngaphandle kokwengezwa koshukela nama-flavour lisheshisa i-metabolism kahle, linikeze ukumuncwa okungcono kokudla futhi linciphise ubungozi bokubekwa kwalo emathangeni. Ososayensi baye babala ukuthi cishe izinkomishi ezingu-5 zetiye elingenashukela likuvumela ukuthi ulahlekelwe yi-80 kcal eyengeziwe ngosuku. Uma wengeza ubisi olunamafutha aphansi etiyeni eliluhlaza, ungakwazi ukufaka esikhundleni se-snack esisodwa futhi ulahlekelwe isisindo.
8. I-Cinnamon
I-Oriental seasoning ilawula kahle okuqukethwe ushukela ku-plasma yegazi, ilinganisela isifiso sokudla futhi iqala izinqubo ze-metabolic. Izici ezishisa amafutha e-sinamoni sezaziwa kudala, kanye nekhono layo lokuqinisa amasosha omzimba. Ngezikhathi zakusihlwa zasebusika ezibandayo, zenzele ujinja obabayo netiye lesinamoni ngenkathi ubuka amafutha ancibilika. I-Cinnamon nayo ingafakwa ekhofi, amakhekhe okudla, izitsha zenyama.
7. Ikhofi
Ikhofi eliphuhlisiwe lemvelo elingenawo ukunambitheka, impushana yobisi noshukela alinawo ama-calories. Ngokwazo, okusanhlamvu kucindezela ngokuphelele isifiso sokudla amahora ambalwa, kunciphisa ukulangazelela ushukela (okungukuthi, amaswidi), kusiza ukususa uketshezi emzimbeni (ukulahlekelwa okufanayo kwe-1-2 kg), ukusheshisa imetabolism ngama-20% futhi kushise amakholori. ngenkuthalo ngaphezulu. Izinkomishi ezimbalwa zesiphuzo esinamandla ngokumaphakathi zizokuvumela ukuthi ulahlekelwe amagremu engeziwe wamafutha. Uma kunzima ukuphuza ikhofi yemvelo, engeza ama-sweeteners, i-fructose kanye nobisi oluncibilikisiwe kuphela, kodwa kungcono ukuthi ungathathwa ukhilimu, u-ayisikhilimu (ingilazi), ama-syrups notshwala (ikhofi yase-Viennese), ngaphandle kwalokho izakhiwo zesiphuzo zilinganiselwe. .
6. Ushokoledi omnyama
Ucabanga ukuthi ukwehla kwesisindo kungaba yisicefe futhi kube nzima? Akunjalo, ngoba akekho okhansele amaswidi awusizo okwehlisa isisindo. Ubhontshisi wecocoa uphazamisa ngokuphelele ukudla, wanelisa isidingo somzimba seglucose. Vele, sikhuluma kuphela ngoshokoledi omnyama onokuqukethwe kwe-cocoa okungaba ngu-70%. Emnyangweni wesifo sikashukela noma wezokudla esitolo esikhulu, usungathola ushokoledi omnyama nge-fructose noma amanye ama-sweeteners, okwenza kube umkhiqizo ofiselekayo wokwehlisa isisindo. Umzimba uqhutshwa amandla kashokoledi futhi uqala ukudiliza ama-calories ngokusebenza ngokwengeziwe, kusheshisa imetabolism.
5. Ukwatapheya
Abantu abaningi bagwema ukwatapheya njengokudla kokudla ngenxa yamahemuhemu mayelana nokuqukethwe kwawo kwamafutha amaningi. Yebo, isithelo siqukethe i-oleic acid, kodwa isiza ukulwa ne-cholesterol futhi ilawule amazinga amafutha omzimba. Kukhona cishe amakholori angu-100 nge-120 g - inkomba enkulu kunalokho, kodwa la mandla esithelo awafakwanga ngamafutha ezinhlangothini! Ngokuphambene nalokho, inani elinjalo lokudla okunomsoco likuvumela ukuthi uqede ngokushesha umuzwa wokulamba, isibonelo, nge-avocado eyodwa ungakwazi ukufaka esikhundleni se-snack egcwele, futhi ulahlekelwe isisindo ngesikhathi esifanayo. Kodwa-ke, izazi zokudla azikucebisi ukudla isithelo esi-1 njalo ezinsukwini ezi-2.
4. Ikhabe
Isiko le-melon liyinqolobane ye-fiber yokudla kanye nama-antioxidants, okusiza ukuhlanza umgudu wokugaya nokuthuthukisa ukugaya. Isithelo ngokwaso sinoshukela oyinkimbinkimbi owanelisa ngokuphelele indlala futhi ungaguquki ube ngamafutha. Ngaphezu kwalokho, ikhabe lingamanzi angama-90% - cabanga ukuthi uphuza nje umpe ocebile ngaphandle kwemibala yokwenziwa, ama-sweeteners, ushukela ocolisisiwe namanye amakhemikhali amajusi ezimboni acebile kuwo. Umphumela we-diuretic weberry ikuvumela ukuthi ukhiphe ngokushesha ukuvuvukala kwehlobo kanye nokuhlanza isisu namathumbu ezinto ezinobuthi, okuzokuvumela ukuba ulahlekelwe isisindo okungenani i-1 kg ngaphandle kokunyakaza komzimba okungadingekile. Ngakho-ke, phakathi naso sonke isikhathi sika-August-September, izazi zokudla okunomsoco zincoma ukuncika ikhabe kaningi, noma ungashintsha enye yokudla okulula ngayo.
3. I-curd
Nanku omunye umkhiqizo ongeke wenze ukulahlekelwa isisindo kulambe. I-cottage shizi enamafutha aphakathi (mhlawumbe kuze kufike ku-5%) iwumthombo obalulekile wamaprotheni kanye ne-calcitriol, i-hormone yemvelo ebhubhisa amafutha ezingeni lamaselula. Iprotheni ye-casein ekubunjweni komkhiqizo wobisi oluvutshiwe igayeka ngokuphelele futhi "ikhohlisa" umzimba amahora ambalwa, lapho umuntu engenawo umuzwa wokulamba. Isidlo sakusihlwa noma sasekuseni nge-cottage shizi yisidlo esiphelele, okuqukethwe kwekhalori okungafanele ukukhathazeka ngakho. Ungakwazi ukunambitha umkhiqizo nge-spoonful yoju lwemvelo, izithelo ezomisiwe noma amajikijolo amasha. Kodwa asikhuthazi ukungeza ushukela noma ukhilimu omuncu kulabo abalahlekelwa isisindo.
2. imifino
Yonke imifino ingama-carbohydrate ayinkimbinkimbi aphuka kancane kancane futhi awahlali esimeni sethu ngamakhilogremu azondwayo. Ngasikhathi sinye, zifiseleka kakhulu ukwehlisa isisindo kunezithelo namajikijolo, ngoba empeleni aziqukethe i-sucrose ne-fructose. Eminye imifino eluhlaza kanye nemifino yasengadini (isilimo esidliwayo esinamagatsha anamanzi, isipinashi, njll.) ngisho nokuba nekhalori encane noma engalungile, ngakho-ke bafaka isandla ngenkuthalo ekunciphiseni isisindo. I-fiber yokudla ihlanza i-digestive tract e-toxin, ebuye ibe nomphumela onenzuzo emfanekisweni.
1. Uphayinaphu
Izithelo ezintsha ziqukethe i-bromelain, evumela ukumuncwa kwamaprotheni nama-carbohydrate. Imicu eqinile yesithelo yenza umzimba usheshe ucubungule ukudla futhi ukhiphe ubuthi, obudinga amandla anele. Izinto zikaphayinaphu ziphula amafutha akhona, futhi i-fructose igcwala ngokuphelele futhi iphazamise isifiso sokudla. Ukuze ulahlekelwe isisindo, kunconywa ukuthi udle uphayinaphu ngokushesha ngemva kokuthatha ukudla okunzima nokunamafutha, ungakwazi futhi ukuphuza ingilazi ye-nectar entsha. Okufanele kugwenywe ekudleni inguqulo ekheniwe kanye namajusi ezimboni.
Njengoba ubona, ukudla akufanele kuqukethe "ukhula" kanye "namanzi". Kanye ne-heart cottage shizi, ushokoledi omnandi kanye nobuningi bezithelo, ungalahlekelwa yilawo makhilogremu engeziwe ngaphandle kokuthatha izinyathelo ezengeziwe zokunciphisa isisindo.