Ukutya ntoni ngorhatya ekutyeni? Iingcebiso kwisidlo sangokuhlwa

Isidlo kwisidloLogama nje ukhetho olunempilo lwenziwa, luchaphazela iinkqubo ezininzi ebomini bakho, ukusuka ekunciphiseni umzimba ukuya kulala kamnandi ebusuku.

"Ukungatyi isidlo sangokuhlwa ngexesha lokutya Ngaba ikwenza ukuba unciphise umzimba??” Umbuzo ngomnye wemiba abathi abo bazama ukunciphisa umzimba bazibuze ngayo. Ngokutsho kweengcali, ukunqumla ukutya akuyingozi kuphela kwimpilo kodwa akukhuthazwa ngexesha lokunciphisa umzimba.

Ke Ungakanani ubunzima onokuthi ulahlekelwe ngaphandle kokutya isidlo sakusihlwa? Ndingathanda ukukhumbuza abo babuzayo, ukuba ukuyeka ukutya kuyingozi, ngakumbi xa ulahlekelwa isisindo, kwaye kunokwenzeka ukuba utye ngakumbi kwizidlo ezilandelayo emva kokuyeka ukutya.

Ngaphandle kwe isidlo sangokuhlwa esilula ekudleni Ukutya kunye nokutya ukutya okufanelekileyo kunokukhawulezisa inkqubo yakho yokulahlekelwa ubunzima.

Zingaphi iikhalori ekufuneka umntu azitye kwisidlo sangokuhlwa ngelixa esitya?

Iikhalori: 450-550

Iiprotheni: 25-30 grams

Iikhabhoni: 50-75 grams

Iswekile: ngaphantsi kwe-7 grams

Amafutha: 15-25 grams

Kulo mbhalo ""Yintoni emele idliwe ngesidlo sakusihlwa ngexesha lokutya?", "Sifanele sibe njani isidlo sakusihlwa ngexesha lokutya?", "Yintoni emele idliwe ngokuhlwa?"  Iimpendulo kwimibuzo ziya kufunwa kwaye "iingcebiso zokutya isidlo sangokuhlwa" Iza kufumaneka kwi.

Kufuneka sibe njani isidlo sangokuhlwa ngexesha lokutya?

Yidla ukukhanya kunye nokuncinci

Ukuba sibala iikhalori zokunciphisa umzimba, ukuba udla ngaphantsi komlinganiselo weekhalori ozifunayo imihla ngemihla, uya kuncipha. Emva koko kuyimfuneko ukunciphisa inani leekhalori kwisidlo sasekuseni, isidlo sasemini kunye nesidlo sakusihlwa.

Isidlo sangokuhlwa kufuneka sibe sisidlo esineekhalori ezisezantsi phakathi kwezinye izidlo. Iikhalori ezivutha lula ngenxa yomsebenzi ngexesha lasemini azikho ngokuhlwa kwaye ukugaya phantse kuyeka. Yiyo loo nto kufuneka udle ukukhanya kwaye kuncinci ngokuhlwa.

Yitya imifuno kunye nemifuno

Isidlo sokunciphisa umzimbaKufuneka ukhethe ukutya okunesondlo kodwa okunekhalori ephantsi. Kule nto, ungasebenzisa imifuno efana neembotyi eziluhlaza, njl. Phakathi kweembotyi, iilentile ezibomvu neziluhlaza; ii-ertyisi, imbotyi yeharicot Ungakutya ukutya. Oku kutya kuneprotheyini kunye nefiber kwaye kunezondlo.

yesuphu

Iisuphu, isidlo sakho ukunciphisa umzimbaKwakhona lukhetho oluhle kakhulu. Ekubeni inomxholo ophezulu wamanzi, ayixinene kwaye ayiphezulu kwiikhalori. Kukho uluhlu olubanzi lweesobho onokuthi uzilungiselele kwimifuno kunye nemifuno.

yitya isaladi

Iinketho zesidlo kwisidloEnye yeendlela kukutya isaladi kunye nokutya okuphantsi kweekhalori. Ngokuqinisekileyo, yilungiselele ngaphandle kokusebenzisa ioli okanye i-sauce.

Ungakhama nje ilamuni. Iqulethe izondlo ezininzi imifuno enamagqabi aluhlazaKhetha kwaye ulungiselele isaladi yakho ngokuxuba imifuno eyahlukeneyo.

Musa ukucinga ukuba isaladi ayiyi kukwenza ube nobunzima. Nika ingqalelo kwisixa. Ukugqithisa kwayo nantoni na kuyingozi.

Ukwandisa inani leprotheni

Isidlo kwisidloBandakanya imithombo yeprotheyini efana nenkukhu, inyama okanye intlanzi ekutyeni kwakho. Nokuba ingcebiso encinci, yenza umkhwa wokusela iglasi yobisi kunye nokutya kwakho. Icinezela umdla wakho kwaye ikuthintele ekuhlaseleni ukutya. Njengo ubisi Ngumthombo olungileyo weprotheyini.

Iprotheyini ibalulekile ekutyeni okunempilo. Ibambezela ukulamba kwakho ngokukugcina uhluthi. Ukwandisa umthamo weprotheyini oyithathayo kwisidlo ngasinye kwenza kube lula kuwe ukuba unciphise umzimba.

Yidla iinkozo ezipheleleyo

Isonka sengqolowa esipheleleyo, esikwabaluleke kakhulu empilweni, IQuinoa ukutya okuziinkozo ezipheleleyo ezifana isidlo kwisidloUkuyisebenzisa kunika inzuzo enkulu. Umthamo wefiber kwiinkozo ezipheleleyo unceda ukulawula ukulungelelana kwamafutha omzimba. nemagniziyam zizityebi ngokwemiqathango

Nciphisa iicarbohydrates

Zikhwebule ekutyeni okunekhabhohayidrethi ezilula ezifana nesonka, ipasta kunye nerayisi. Endaweni yoko, unokongeza iiprotheyini kunye neziqhamo ezinoshukela ophantsi kwimenyu yakho.

Khetha iicarbohydrates ezintsonkothileyo njengecarbohydrates. Baneekhalori eziphantsi kunye ne-glycemic index.

Zitye iziqhamo

Isiqhamo yindlela entle yokongeza umbala kunye nencasa ekutyeni kwakho. Ilayishwe ngeevithamini ezininzi kunye neeminerali eziyimfuneko kwimpilo.

Zikwaqulethe i-fiber eninzi kunye namanzi, anokukunceda uhlale ugcwele ixesha elide. Ukutya iziqhamo ngokuhlwa ngelixa ekutyeni ikwenza uzive ukhaphukhaphu.

Yitya iintlanzi ezinamafutha rhoqo

Islamoni Iintlanzi ezineoli ezifana neentlanzi ziphakathi kwezona zidlo zinesondlo. Bangumthombo obalaseleyo we-omega-3 fatty acids. Uphononongo lubonise ukuba abantu abahlala besebenzisa i-omega-3 fatty acids banomngcipheko ophantsi wesifo senhliziyo, ukuvuvukala okungapheliyo, kunye nempilo engcono yengqondo.

Isidlo kwisidlo Injongo yokutya ubuncinane iiseshini ezimbini zeentlanzi ezinamafutha ngeveki.  Islamoni, imackerel kunye neherring ziintlanzi ezinamafutha.

Hlala kude nokutya okuqhotsiweyo

Ukuqwalasela ukuba kukho iikhalori ezili-120 kwipuni enye yeoli, ukuqhotsa Bala ukuba zingaphi iikhalori ezifunekayo ukuze wenze. Kwakhona, ukuyithatha ngesidlo sangokuhlwa, xa ukugaywa kuyeka, kuya kumema ukufumana ubunzima. Isidlo kwisidlo Unokukhetha ukuqhola endaweni yokuqhotsa.

Ziphephe iilekese

Ukutya ukutya okuneswekile eninzi kuya kubangela ukuba ujike ekutyeni okungenamsoco ngakumbi. Ewe kunjalo, anditsho ukuba susa iswekile ngokupheleleyo ebomini bakho, kodwa unamathele kuyo ngokumodareyitha. Ngokukodwa kwisidlo sakusihlwa, xa ukugaya kunciphisa.

Musa ukutya iziqhamo ezomisiweyo kunye namantongomane ngokuhlwa

Xa abantu baseTurkey behleli phambi komabonwakude, kufuneka babe nokutya esandleni. Sidla ngokutya imbewu okanye amandongomane phambi komabonwakude. Amantongomane ve iziqhamo ezomisiweyo, ziqulethe izondlo ezilungileyo, zinesondlo, kodwa ziphezulu kakhulu kwiikhalori kwaye ukutya ngokuhlwa kwandisa i-calorie intake.

Yidla kwipleyiti encinci

Kholwa okanye hayi, ubungakanani beplate yakho buchaphazela ukuba utya kangakanani. Kolunye uphononongo, izazinzulu zafumanisa ukuba abantu abatya kwiipleyiti ezinkulu batya ukutya okungama-56% ngaphezulu (iikhalori ezili-142) kunabantu abatya kwiipleyiti ezincinci.

Kuhlolisiso lwezifundo ezingama-72, izazinzulu zafumanisa ukuba abantu bahlala besitya ukutya okuninzi xa kusetyenziswa iinxalenye ezinkulu kunye neepleyiti. Ingqiqo yokutya kwipleyiti encinci kukuqinisekisa ingqondo yakho ukuba uzele kukutya okuncinci. 

kuba iti eluhlaza

Iti eluhlazasesinye seziselo ezisempilweni. Iphantsi kweekhalori kwaye ininzi kwizondlo kunye ne-antioxidants. Ezi antioxidants zinceda umzimba wakho ukuba ulwe neeradicals zamahhala, eziye zaboniswa ukwandisa umngcipheko wesifo kunye nokukhawulezisa ukuguga.

Iti eluhlaza nayo iqulethe i-epigallocatechin gallate (EGCG) kunye ne-caffeine. Ezi zixhobo zinceda ukutshisa amanqatha ngokukhawulezisa imetabolism yakho. Ngokuba emva kwesidlo sokutya Sesinye seziselo ezithandwayo.

Hlala kude neziselo ezineswekile

kuphela isidlo kwisidloUkuba ufuna ukuba sempilweni, ziphephe iziselo ezineswekile. Ezi azinazo izondlo eziyimfuneko kwaye ziziselo ezineswekile eyongeziweyo. Uphononongo lubonise ukuba iziselo ezinoshukela ezinoshukela zinokunyusa umngcipheko wohlobo lwe-2 yeswekile, isifo senhliziyo kunye nomhlaza.

yitya ngenyameko

Ukutya ngengqondo sisixhobo esinamandla sokukunceda ukuba utye ukutya okunempilo ngomzamo omncinci. Kuthetha ukunikela ingqalelo kwinto oyityayo, isizathu sokuba utye, nendlela otya ngokukhawuleza ngayo.

Ukongeza, uphando oluninzi lubonisa ukuba ukutya okunenkathalo kunokunceda ukunciphisa umzimba. Nazi iingcebiso ezimbalwa ezilula ezinokukunceda ukuba utye ngakumbi ngengqondo.

– Yitya kancinci.

– Hlafuna ngokucokisekileyo.

- Gxininisa kwindlela oziva ngayo xa usitya - ngaba ulambile ngokwenene?

-Cima iTV kwaye usuke kude nefowuni yakho.

Yitya uhleli phantsi

Kwibutho labantu lanamhlanje elikhawulezayo, abantu badla ngokutya ekuhambeni. Nangona kunjalo, uphando lubonise ukuba ukutya ekuhambeni kunokuchaphazela ukukwazi ukucubungula iimpawu zendlala. 

Umzekelo, uphononongo lwabasetyhini abangama-60 bafumanisa ukuba abantu batya ukutya okuninzi kunye neekhalori xa besitya ngelixa behamba.

Thatha uhambo

Ukunqongophala kwexesha lokuzilolonga kuyingxaki yokwenene, ngakumbi kubantu abasebenzayo emhlabeni jikelele. Nangona kunjalo, ukwenza umthambo rhoqo kubalulekile kwindlela yokuphila enempilo.

Ngapha koko, kukho ubungqina obuninzi obunxibelelanisa ukungazilolongi nempilo enkenenkene yengqondo kunye nomzimba. umthambo emva kwesidlo sokutyaUkuba uyeka, uya kukwazi ukwetyisa oko ukutyayo uze ulungiselele indawo yokulala kamnandi ebusuku.

Isidlo kwisidlo for Musa ukwenza ezi mpazamo zilandelayo.

– Musa ukutsiba iicarbohydrates. Abantu bahlala becinga ukuba banokunciphisa ubunzima ngokungatyi iicarbohydrates. Khumbula, ukuvalwa kwento kuyenza ihende kwaye uya kuzifumana uhlasela iicarbohydrates kwithuba lokuqala.

Ngokulandela ukutya okunesondlo, ukutya okunefiber-rich carbohydrates ezifana neenkozo ezipheleleyo, imifuno enesitatshi kunye neembotyi, uya kuyigcina indlala yakho iphantsi kolawulo ixesha elide.

– Kunye nokuba utya kangakanani isidlo sangokuhlwa, xa usitya kubalulekile. Leliphi ixesha ekufanele kutyiwe isidlo sangokuhlwa ngelixa ekutyeni? Iingcali zincoma ukugqiba isidlo kwiiyure ezi-3 ngaphambi kokulala. Nangona oku kohluka ngokuxhomekeke kwixesha lakho lokulala, ndincoma ukuba ugqibe isidlo sakho sangokuhlwa ngo-8pm ngoku. Ukuba uyayihlehlisa kwangaphambili, kuya kuba lula kuwe ukuba unciphise umzimba.

– Into oyityayo ngesidlo sakusasa kunye nesasemini ikwachaphazela isidlo sakho sangokuhlwa. Ngoko ke, nikela ingqalelo kwezi zidlo. Ukutsiba isidlo esinye kuya kubangela ukuba utye ngakumbi kwisidlo esilandelayo. Ingakumbi isidlo sakusasa sesona sidlo sibalulekileyo sosuku. Musa ukuyitsiba okanye ukuyiqaqambisa.

Iingcebiso ezincinci kwiSidlo sangokuhlwa kwiDiet

-I-Mint sisithinteli sokutya, ke hlamba amazinyo akho ngentlama yamazinyo emva kokutya. Ukongeza, incasa ye-mint eseleyo emlonyeni wakho ikuthintela ekufuneni ukutya ngokuhlwa.

-Ivumba le-vanilla lithumela imiqondiso kwingqondo enciphisa umnqweno wokutya okuswiti. Ungasebenzisa isithambiso esinevumba le-vanilla okanye ukhanyise ikhandlela elinevumba le-vanilla ukucinezela umnqweno wakho wetshokolethi, iilekese okanye i-ayisikrimu ngokuhlwa. Ukusela iti yevanila ikwangumbono olungileyo.

-Ngokwezinye izifundo, ukukhanya okukhanyayo kwenza ukuba ufune ukutya kakhulu ngaphandle kokuqaphela. Khetha ukukhanya okuthambileyo kunye neebhalbhu ze-LED. Ukutya kancinci kwaye unciphise ubunzima isidlo kwisidloUnokufumana izidlo zothando ngekhandlela.

Isiselo somlingo esenza ukuba unciphise umzimba ngokukhawuleza

Ngamanye amaxesha uphoswa isidlo sangokuhlwa kakhulu. Uziva ungakhululekanga kwaye udumbile. Isidlo sangokuhlwaUkuba uphuma endleleni yakho, iresiphi yesiselo endiyinika ngezantsi iya kuza ngokufanelekileyo.

Ngokuququzelela ukwetyisaKuya kunceda ukunciphisa ukuqunjelwa kwakho. Enyanisweni, unokusela esi siselo kungekhona nje emva kwesidlo sakusihlwa, kodwa emva kwesidlo ngasinye. Isiselo sikwanazo iimpawu zokunciphisa umzimba.

Okokuqala, musani ukutya ukutya okungamanzi nokutya okuqinileyo. Umzekelo; Sela ijusi yeziqhamo okanye amanzi 1 iyure emva kokutya.  Ngenxa yokuba inkqubo yokugaya ukutya igaya ukutya kwiyure enye. Ukuba usela ukutya okungamanzi ngaphambili, uya kwenza kube nzima kwisisu sakho.

Ulwelo lwetyiswa ngokulula nangokukhawuleza esiswini. Isisu sivelisa iasidi yokwetyisa ukutya okuqinileyo. Ngoko ke, wuyeke umkhwa wokusela iziselo nokutya okuqinileyo kunye.

Ngale ndlela, uya kuncipha ngokulula. Ngoko ke, le recipe kufuneka iphuze iyure eli-1 emva kwexesha lokutya. Nantsi indlela yokunceda ukugaya kunye nokunciphisa umzimba iresiphi yesiselo somlingo;

izinto

– 1 icephe lobusi

– 1 igrapefruit enkulu

Ukulungiswa kwe

– Okokuqala, sika igrapefruit ibe sisiqingatha. Ukwahlula i-pulp kwigobolondo ngoncedo lwepuni. 

– Kwisitya i-grapefruit Yongeza i-pulp kunye nobusi kwaye utyumze nge-blender uze ufumane umxube we-homogeneous.

– Lo mxube yinxalenye enye kwaye usele oku emva kwesidlo ngasinye.

- KONWABELE UKUTYA KWAKHO!