Okuqukethwe
Akuwona wonke amafutha abonakala “njengamehlo” amanoni esoseji ebhemayo.
Yingakho abantu bedla kakhulu kunalokho okudingekayo. Ukunquma inkambiso yakho yangasese yamaprotheni, amafutha nama-carbohydrate ngosuku, thatha isikhashana bese usebenzisa isibali sethu sezidingo zezakhamzimba.
Ungakunquma kanjani ukudla okunamafutha kakhulu, ngaphandle kokuthi ube nokuzwela okuthile ekunambithekeni kwamafutha nokuthi ungalinciphisa kanjani inani lawo ekudleni?
Ungawasesha kanjani ama-calories angaphezulu?
Amakholori angeziwe angatholakala kunoma yimaphi amafutha - kokubili izitshalo nezilwane - uma uwasebenzisa ngaphezu kwesilinganiso esinconyiwe. Izazi zokudla okunomsoco zincoma usuku olungaphezu kwama-kcal angama-400 emafutheni - lokho kungu-40 amagremu noma amathisipuni ayi-8. Inhlanganisela enempilo kakhulu yemifino nezilwane zamafutha - 3: 1.
"Amafutha" anama-calories amaningi, kodwa ayasiza kakhulu - ku-100 g wamafutha wezinhlanzi aqukethe u-100 g wamafutha ngokuqukethwe kwekhalori okungu-900 kcal. Futhi ku-100 g fat fat eliyingozi "kuphela" amaphesenti angu-82 no-730 kcal.
Uphi amanoni amaningi?
| Product | Mangakanani amafutha kumkhiqizo ongu-100 g | Mangaki amakhalori avela kumafutha, kcal nge-100 g yomkhiqizo |
| Amafutha omifino | 100 g / 20 h. izinkezo | 900 |
| Ibhotela | 82 g / 16, h 5 izinkezo | 738 |
| Ama-Walnuts | 65 g / 13 h. izinkezo | 585 |
| Ingulube enamafutha | 50 g / 10 am izinkezo | 450 |
| Ushokoledi wobisi | 35 g / h 6 izinkezo | 315 |
| Izinhlobo ushizi 70% fat | 70 g / 14 h. izinkezo | 630 |
Lapho amanoni mancane?
| Product | Ungakanani amafutha ku-100 g | Mangaki amakhalori kusuka kumafutha: kcal nge-100 g yomkhiqizo |
| Ama-noodle amaqanda | 3 g / 0, h 6 izinkezo | 27 |
| I-veal fillet | 3 g / 0, h 6 izinkezo | 27 |
| Izinhlanzi | 3 g / 0, h 6 izinkezo | 27 |
| Ushizi ongenawo amafutha | 2% / 0,4 amahora isipuni | 18 |
| Inkukhu yebele | 2% / 0,4 amahora isipuni | 18 |
| Ubisi u-1,5% wamafutha | 2 g / 0,4 amahora isipuni | 18 |
| Izibopho zeCod | 1 g / 0, h 2 izinkezo | 9 |
| Figure | 1 g / 0, h 2 izinkezo | 9 |
| Izimbaza | 1 g / h 0,2 isipuni | 9 |
Amafutha afihliwe
Amafutha amaningi acashe ekudleni esingajwayele ukukucabanga njengamafutha: ukwatapheya, isoseji (“ngaphandle“ kwamehlo ”!) Noma ushokoledi. Amafutha anjalo afihliwe ngaphandle kokuqaphela indoda angadla amagremu ayi-100 nangaphezulu ngosuku.
| Product | Mangaki amaphesenti afihliwe / amathisipuni ngokusebenza ngakunye | Mangaki amakhalori kusuka kumafutha |
| Imbiza ebomvu ye-caviar 140 g | 15 g / 3 h. izinkezo | 135 |
| I-salmon enosawoti omncane, 100 g | 12,5 g / 3, h 5 izinkezo | 157 |
| Ingulube yengulube 200 g | 60 g / 12 h isipuni | 540 |
| Isoseji ebhemayo, 50 g | 25 g / 5 h. izinkezo | 225 |
| Isoseji ebilisiwe, 250 g | 75 g / 15 h. izinkezo | 675 |
| Ikhekhe nge-bhotela ukhilimu, 120 g | 45 g / 9 h. izinkezo | 405 |
Ungawadla kanjani amafutha angaphansi?
- Gcwalisa isaladi nge yogurt yemvelo ngaphandle kwezithasiselo zezithelo. Lokhu kugqoka kuzothatha indawo kawoyela, owengezwa kumasaladi kakhulu - isipuni ngesitsha ngasinye silingana nesitsha sonke sesaladi.
- Gwema imayonnaise kuma-saladi, amasobho noma ama-casseroles. Emafutheni emayonnaise “ejwayelekile” eProvencal awekho ngaphansi kwamaphesenti angama-67, futhi imayonnaise “elula” noma yokudla empeleni ayikho, ngisho naleyo oyipheka ekhaya, okuqukethwe okunamafutha akukho ngaphansi kuka-45 g ku-100 g we-sauce. Kungcono ukufaka esikhundleni semayonnaise ngokhilimu omuncu ojwayelekile. Ukhilimu omuncu "obukhulu" kakhulu ngokuvamile awunawo amaphesenti angama-30 amafutha.
- Bhaka inyama nezinkukhu kuhhavini ku-grill noma ku-foil. Sebenzisa amapani wokuthosa nge-nonstick noma i-pan-grill. Okokuqala ungapheka ngaphandle kokungeza amafutha amaningi, futhi okwesibili, ngenxa yemisele ekhethekile ebusweni yokuqoqa amafutha aconsayo ekudleni futhi ungayiniki ithuba lokufika epuletini.
- Zama uku udle ushizi ongaqinile. Kepha i-cottage shizi enamafutha aphansi, ushizi ne-yogurt ingadliwa nsuku zonke. Ngaphezu kwalokho, zingumthombo we-calcium egayekayo kalula yomuntu wobudala.
- Nikeza njalo ngesidlo sasemini sesithathu noma kusihlwa ngesonto a isitsha senhlanzi. Khetha izinhlanzi zasolwandle ezicebile ngamafutha acid: i-mackerel, i-herring, i-salmon. Noma izinhlanzi ezimhlophe ezinamafutha aphansi nezinhlanzi zasolwandle - ziqukethe amavithamini b: i-hake, i-cod, imfanzi.
- Uma upheka izinkukhu yikhulule esikhumbeni. Kuwo - cishe wonke amanoni aqukethwe kuwo, futhi awekho umsoco.
- Shintsha kusuka lonke ubisi ukuskim. Imiphumela yokuhlolwa ikhombisa ukuthi ukunambitheka kobisi olunamafutha amancane akukubi kakhulu kunezinga, futhi amanoni akulo angaphansi kabili.
- Soberly hlola i- inani wamafutha angabonakali kakhulu ngo-ayisikhilimu, ushokoledi, i-pizza noma amafries. Isibonelo, ku-sundae enoshokoledi inama-gramu angama-20 wamafutha nge-100 g ngayinye, futhi amabhola amathathu nje! Futhi amafutha amnandi e-curd angazuza kanye nenani eligcwele lansuku zonke ngo-100 g womkhiqizo, ongawadla kalula ngebhulakufesi. Kunokukhetha okuncane kwamafutha kwesidlo sasekuseni.
- Isoseji ebilisiwe namasoseji, buyisela ngengcezu yenkomo ebilisiwe noma eyosiwe, inyama yenkonyana noma iTurkey. Izinongo ezihlukahlukene kanye nezinongo zemifino zizosiza ukulungisa isidlo esibabayo esingashintsha noma yimiphi imikhiqizo yenyama.
- Faka ukhilimu ekhofi ubisi lonke. Ukunambitheka akonakalisiwe, kepha okungenani kabili kunciphise okuqukethwe okunamafutha ku-Cup yekhofi (ngo-cream - 10 g wamafutha nge-100 g ngayinye, nobisi olunamafutha - 5g).
— Itshokholethi, amakhekhe kanye lamakhekhe esikhundleni se-marmalade, ijeli yezithelo kumbe i-marshmallows. Le mikhiqizo cishe ayinawo amafutha. Kodwa ungakhohlwa ukuqapha inani ushukela etholakala, okuyinto eyingozi emzimbeni hhayi ngaphansi kuka fat. Futhi qiniseka ukuthi unaka izithako - imikhiqizo enjalo ngokuvamile iqukethe ama-colorants okwenziwa nezinye izithasiselo ezingasizi kakhulu.
- Uma usubale okujwayelekile kwakho, funda ukusebenzisa uhlu lokuqukethwe kwemisoco ekudleni. Ungakwazi ukuhlunga imikhiqizo ngezigaba kanye nokuqukethwe kwamafutha: aphansi, aphakathi, futhi aphezulu (ngaphezu kuka-15 g ngomkhiqizo we-100 g).
Ukufingqa. Umzimba udinga amafutha, kepha ukusetshenziswa kwawo kufanele kube ngokulinganisela futhi okungcono ku-omega-3 eyi-omega-6 elungile, equkethe, ngokwesibonelo, kumafutha omnqumo nezinhlanzi ezibomvu. Ngakho-ke, kuyadingeka ukuqapha ngokucophelela ukuthi mangaki amafutha angena epuletini, zama ukugwema ukudla okunamafutha kakhulu nalokho kudla okunamafutha afihliwe, futhi uhlale ukhumbula isilinganiso sosuku lwabo.
Bukela ividiyo emayelana namafutha aphezulu kepha noma ukudla okunempilo:
