Ngaba ukutya okutyiwayo kusempilweni? Yintoni amashwamshwam asempilweni?

I-snacking kukutya okunkcenkceshela umlomo kubantu bayo yonke iminyaka kunye nokuhamba kancinci phakathi kwezidlo eziphambili. 

Kukho iimbono ezahlukeneyo malunga nokuba "zimsulwa okanye ziyingozi", abanye bathi kuyimfuneko, ngelixa abanye bephikisana ukuba akufanele kudliwe ngenxa yokuba kungenampilo. Isicelo "izinto ezityiwayo zisempilweni okanye azikho mpilweni", "indlela yokutya amashwamshwam kwi-dieters", "yintoni i-diet snacks" iimpendulo kwimibuzo yakho...

Yintoni i-snack, kutheni abantu besitya?

Ukutya ukutya okanye isiselo phakathi kokutya kuthetha ukutyiwa. I-snacks, esinokuyibiza ngokuba yi-snack foods, namhlanje iqulethe ukutya okucutshungulwayo kunye neekhalori eziphezulu ezifana ne-chips kunye ne-snacks.

Enoba esibakhethayo basempilweni okanye akunjalo, ukushwaqa kuthetha ukutya phakathi kokutya. Kukulamba kwakho okukuqhubayo, kwaye izinto ezinjengendawo yendawo, imeko yentlalo, ixesha lemini kunye nokufumaneka kokutya kunempembelelo.

Enyanisweni, nangona abantu bengalambanga, banokutya rhoqo xa ukutya okumnandi kukho. Kuhlolisiso, xa abantu abatyebe ngokugqithiseleyo nabatyebe ngokugqithiseleyo babuzwa ukuba kutheni bekhetha amashwamshwam angenampilo, impendulo eqhelekileyo yaba; umtsalane wokutya kunye namandla aphantsi abawava emva kwendlala.

Ngokufanelekileyo, umnqweno wokutya kunye nokutya okunempilo okukhethayo kuyahluka ngokupheleleyo kumntu nomntu. 

Ngaba i-snacking iyayikhawulezisa imetabolism?

Ukutya phakathi kokutya okanye ukutya rhoqo kwiiyure ezimbalwa, isantya semetabolism kuthiwa. 

Olunye uphononongo luphande ukutshiswa kweekhalori zamaqela amabini atye izidlo ezibini nezisixhenxe. La maqela mabini adle isixa esilinganayo seekhalori kwaye akafumananga mahluko kwinani leekhalori ezitshise.

Akulunganga ukucinga ukuba ukutya rhoqo iiyure ezimbalwa okanye i-snacking phakathi kokutya kuya kukhawulezisa imetabolism. Uphononongo lubonisa ukuba le meko ayinayo impembelelo kwi-metabolism.

I-snacks ichaphazela njani ukutya kunye nobunzima?

Uphononongo lubonisa ukuba amashwamshwam anceda ekunciphiseni indlala. Nangona kunjalo, oku kuyahluka kumntu nomntu kunye nohlobo lwe-snack.

Ngelixa i-carbohydrate-rich-rich snacks ibangela ukuba amanqanaba e-insulin ahlale ehlala ephezulu kunye ne-calorie ephantsi, i-snacks eneprotheyini iyasebenza ekulawuleni ukutya. Kwelinye icala, amashwamshwam angenampilo nawo anokubangela ubunzima.

Ngaba i-snacks ichaphazela i-spikes yeswekile yegazi?

Abantu abaninzi bacinga ukuba kufuneka batye rhoqo ukuze bagcine amanqanaba eswekile yegazi ezinzileyo. Noko ke, oku akusoloko kunjalo.

Kuphononongo luka-2014 lwabantu abanesifo sikashukela sohlobo lwe-2, abo batya izidlo ezibini ezinkulu ngosuku babenomlinganiselo ophantsi weswekile yegazi, banciphisa i-insulin sensitivity, kunye nokulahlekelwa ubunzima kunabo batya izidlo ezithandathu ngosuku.

Kwesinye isifundo, akukho mahluko kumanqanaba eswekile yegazi phakathi kweqela elidla izidlo ezithathu kunye nokutya okufanayo kunye nokutya phakathi kokutya.

Akufanele ilibale ukuba inani kunye nohlobo lwe-snack esetyenzisiweyo lubalulekile nakwishukela legazi. I-Fiber-rich, i-low-carb snacks, enesifo seswekile okanye engenaso iswekile yegazi kwaye inefuthe elihle kumanqanaba e-insulin. Amashwamshwam aneprotheyini aphucula ulawulo lweswekile yegazi ngakumbi.

I-snacks ithintela ukuhlasela ukutya

I-snacks isenokungabi luncedo, ngakumbi kwabo bazama ukunciphisa umzimba. Kodwa inokuthintela abanye abantu ekuhlaseleni ukutya, ngokungathi kunjalo, njengeengcuka ezilambileyo.

Ukutya phakathi kwezidlo ezimbini kunokuthintela iikhalori ezongezelelweyo ekubeni zithathwe ekutyeni. Inceda ukugcina inqanaba lendlala, ngakumbi ngamaxesha apho ikhefu phakathi kokutya liya kuba lide. Kodwa kwimeko yokuba ukhetha i-snacks enempilo.

Iingcebiso zoKutya okusempilweni

Isixa sesnack

Umthamo we-snack oyidlayo ngexesha elinye akufanele udlule i-200 grams kwaye kufuneka udibanise ubuncinane i-10 grams yeprotheni.

frequency

Ukuphindaphinda kokutya kwakho ngexesha lasemini kuxhomekeke kumsebenzi womzimba owenzayo kunye nokuba lingakanani ixesha elikhoyo phakathi kwezidlo eziphambili. Ukuba usebenza kakhulu, kufuneka udibanise amaxesha angama-2-3 ngosuku, ukuba ungumntu ohleliyo, kufuneka udibanise kanye okanye ungabikho kwaphela.

Ukuphatheka

Xa uhamba, usemsebenzini okanye xa uphuma, yiba neesnacks zakho kunye nawe kwaye uqiniseke ukuba uhamba nazo.

Ukutya okufanelekileyo

Iisnacks ezicutshungulwayo okanye ezineswekile eninzi zikunika amandla okwexeshana, kodwa zikwenza uzive ulambile kwakhona kwiiyure ezimbalwa kamva.

IiSnacks ezinempilo ephantsi kweekhalori

Kukho amashwamshwam amaninzi kwimarike aya kwenza umdla wakho wokutya, kodwa khumbula, ukutya kokwenyani kokona kulungileyo. Njengoko kufanelekile ekutyeni kwakho, ezinye zezinto ozikhethayo kwi-snack kufuneka zibe nemithombo yeprotheyini. Umzekelo; ushizi, amaqanda abilisiwe, njl.

Ukongeza, amashwamshwam anefayibha ephezulu efana neealmondi kunye namandongomane akwenza ungalambi kwaye utye kancinci kwisidlo esilandelayo. Nazi iimbono ezimbalwa ezisempilweni zamashwamshwam:

– Itshizi yomtya

– Imifuno emitsha okanye iziqhamo

– Amandongomane

-Yogathi

- Itshokholethi emnyama

- Iqanda elibilisiwe

- Iminquma

– Okushiyekileyo kubusuku obungaphambili

 ozidlayo Iingcebiso Zokunqanda I-snacks

Xa sihleli phambi kweTV okanye ikhompyutha, sidinga isiselo okanye ishwamshwam. Ngokukodwa abo bakwisidlo kufuneka baphephe i-snacks ezifana neetshiphusi, iilekese, iibhiskithi kunye namaqebengwana, njengoko zingenampilo kwaye zingumthombo weekhalori ezingenanto.

I-snacks ezithengiswa njenge-calorie ephantsi kwiimarike azisebenzisi nayiphi na injongo ngaphandle kokulayisha iikhalori ezingenanto kunye nezingeyomfuneko.

Ukuphelisa amashwamshwam (ingakumbi angenampilo) kwi-dieters kwenza kube lula ukuba banciphise umzimba. Yintoni onokuyenza ukuze uthintele umkhwa wakho wokutya amashwamshwam?

ngena kwigumbi lokuhlambela

Gcwalisa amanzi kwaye uhlale emanzini atshisayo iyure eli-1. Amanzi ashushuikhulula iminqweno yakho yokuthuthuzela.

Gcina izandla kunye nengqondo yakho ixakekile

Xa uxakekile, iminqweno yakho yokutya iyancipha. Kwakhona, ukuxakeka yeyona ndlela ilungileyo yokutya kancinci.

Thatha uhambo

Uhambo olufutshane sisizathu esihle sokubaleka ekhitshini. Ukuhamba emoyeni omtsha kuyawondla umphefumlo kwaye kwandisa ukuhlutha komzimba.

vasa amazinyo akho

Emva kokuxubha, umnqweno we-snack uyanyamalala. Ukuba ukhetha intlama yamazinyo, umdla wakho uya kuncipha.

Ngeziselo ezinempilo

Inciphisa umnqweno wokutya iti engenaswekile. Unokongeza inani elincinci lesinamoni kwiglasi yamanzi kwaye uphuze ikofu ye-decaffeinated. Iziselo ezishushu zikwanciphisa umnqweno wokutya.

Thatha umphefumlo onzulu

Imithambo yokuphefumla efana nemidlalo ikwenza uzive unomdla ngakumbi kwaye utshabalalise umnqweno wokutya.

phuma elangeni

Ukukhanya kwelanga kuyayitshintsha indlela oziva ngayo, kusebenze iimvakalelo zakho. Xa ukwindawo enelanga kwaye ufumane umoya omtsha, uya kufuna ukutya kancinci. Kwakhona, ukukhanya kwelanga kukukhuthaza imetabolism.

Landela isingqisho somculo

Ukumamela kunye nokudanisa umculo yindlela elungileyo yokuzigcina uzonwabisa. Uya kutshisa iikhalori ngenxa yokuba uya kuhamba.

Thatha ukulala kancinci

Ukulala kuyawususa umnqweno wakho wokutya. Ukulala sesinye sezitshixo zokunciphisa umzimba.

yitya ngokwaneleyo

Musa ukutsiba izidlo kwaye uzame ukutya okwaneleyo kwizidlo ezithathu eziphambili. Indlala iya kukukhathaza imini yonke ukuba akutyi ukutya okunesondlo. Khetha ukutya okudala ukuvakalelwa kwesisu esiswini, njengama-apula, iiorenji, iinqathe.

sukubukela itv

Amashwamshwam adla ngokutyiwa xa uphambi komabonakude. Kwakhona, izibhengezo zikhuthaza ukuba utye. Ukuba kufuneka ubukele umabonwakude, zigcine uxakekile ngelixa ubukele kwaye utshintshe iintengiso.

Cinga ngento oza kuyithenga

Ngaphambi kokuba uthenge i-chip okanye itshokolethi, yima kwaye ucinge ngomzuzu. Ngeli xesha, zibeke phambi kwesipili. Ngaba ukulungele ukubona iindleko zento oyidla ngokwenene esipilini?

Lungiselela uluhlu lwezinto ezithengwayo

Thatha isilumkiso sakho kwaye ulungiselele uluhlu ukuze imarike ingakutsali. Susa ukutya okungenamsoco okufana neetships, itshokolethi, iiwafers, kunye namandongomane kuluhlu lwakho.

Xa usiya emarikeni, hlala kude neepaseji ngeesnacks. Thatha iindlela ezijikajikayo ukuphepha ukusondela kwelo candelo.

gcina umlomo wakho uxakekile

Hlafuna itshungama engenaswekile ukunqanda ukutya kakhulu okanye ukunqwenela iilekese emva kokutya.

Nika imivuzo rhoqo

Izalelo ziyahenda kwaye zinomtsalane onamandla. Ngoko qiniseka ukuba uyazivuza kanye ngeveki. Ngoko awuphuli imiqobo rhoqo.

Ngenxa yoko;

Kwabo bangakwaziyo ukuhlala ixesha elide bengatyi kwaye bathathe ixesha elide phakathi kwezidlo eziphambili, kungcono ukukhetha amashwamshwam kunokuhlasela izidlo eziphambili. Ukuba amashwamshwam asempilweni, kunjalo.

Amashwamshwam lukhetho lomntu. Kodwa ingcebiso yam kuwe kukuba ukuba ulandela inkqubo yokutya, nokuba ususe amashwamshwam kubomi bakho ngokupheleleyo okanye unciphise. Ngenxa yokuba ngaphezu kwezidlo ezintathu eziphambili ngosuku ukunciphisa umzimba kwenza kube nzima ukunciphisa umzimba.