Yintoni Ukutya Okukonyusa Ubunzima? Uluhlu Lokufumana Ubunzima Bokutya

Ukufumana ubunzimaNangona iyimfuneko kwabo babhityileyo kakhulu, iphantse yafana nephupha elibi kwabo balwa nobunzima bobunzima babo. 

Kukho izizathu ezininzi zokufumana ubunzima. Esinye sezizathu ezikhulu kukutya ukutya okunekhalori ephezulu. Okunye ukutya kunamafutha amaninzi, iswekile netyuwa. Oku kutya kuyalungiswa kwaye kuthelekiswe nokunye. "ukutya okufumana ubunzima ngokukhawuleza" ibizwa ngegama.

kuhle "Kukuphi ukutya okwenza ukuba utyebe", ebonisa oku kutya "Uluhlu lokutya okufumana ubunzima" Ikhona i? "Ukutya okukhawulezayo kunye nokugqithisa kakhulu ukufumana ubunzima"Ukuba uthi ndifuna ukwazi, ukwidilesi echanekileyo..

Ngoku kuwe  "Uluhlu lokutya okulula kunye neziselo" Ndiza kunikela ntoni?

Ukutya okuphezulu kokufumana ubunzima kunye neziselo 

• iziselo ezineswekile

Iziselo ezineswekile azinazondlo, ngoko xa uzisela, ufumana iikhalori ezingenanto. Ngamanye amazwi, ufumana iikhalori ezigqithisileyo ngaphandle kokuthatha iivithamini kunye neeminerali, ezingazuzisi umzimba wakho, kodwa zikwenza ukuba utyebe ngomxholo wekhalori ephezulu.

Uphononongo lubonisa ukuba abantu abasela isoda eneswekile kunokwenzeka ukuba batyebe. Isoda yokusela nayo uhlobo 2 seswekileKwakhona kwandisa ingozi yesifo senhliziyo kunye nomhlaza.

• Ikofu kunye neswekile

coffee Sisiselo esisempilweni kakhulu. Nangona kunjalo, ikofu eneswekile ngeswekile okanye isiraphu ineswekile eninzi njengetoti yecola. Kwakhona kubangela imiphumo emibi kwimpilo, njengokwandiswa kwesinqe esinqeni. 

• Ucwambu lomkhenkce

yenziwe ngorhwebo i-ice creamUninzi lwazo luqulethe amanqanaba aphezulu eswekile kunye namafutha. Ngoko ice cream "ukutya ngokukhawuleza ukufumana ubunzima"kubalwe ukusuka. Ukuba uthe awukwazi ukuyeka i-ayisikrimu, yidle kanye ngexesha kwaye ukhethe eziqulethe ngaphantsi kwe-15 grams yeswekile ngokukhonza ukuze ube nempilo. 

• I-pizza yokuthatha

Iipizza ezithathwayo ezivela emarikeni okanye iipizza ezityiwa kwiivenkile zokutyela ziphakathi kwezona zidlo zidumileyo, ngakumbi kubantu abancinci kunye nabantwana. Ukongeza kumnandi, ikwanamafutha amaninzi, icarbohydrates esulungekileyo kunye neekhalori, ngoko "ukutya okwenza ukuba ufumane ubunzima obuninzi"ukusuka Ukuba uyayithanda i-pizza, zenzele ngokwakho ekhaya.

• Iicawa

Iipastries ezifana namaqebengwana, iikeyiki kunye neepayi zineswekile eninzi, umgubo ocoliweyo kunye neoli. Iphezulu kwiikhalori kwaye "uninzi lokutya okufumana ubunzima"isuka. 

• Isonka esimhlophe

Isonka esimhlophe kukutya okucocwe kakhulu kwaye kuqulethe iswekile. isalathisi se-glycemic Inyusa izinga leswekile yegazi kuba iphezulu.

Ngokutsho kolunye uhlolisiso, ukutya izilayi ezibini zesonka esimhlophe ngosuku kunomngcipheko omkhulu wama-40 ekhulwini wokufumana ubunzima.

Unokufumana iintlobo ezahlukeneyo zezonka ezinokuthi zibe yenye indawo kwisonka esimhlophe kwiibhakaki okanye kwiimarike. isonka se-rye, isonka sengqolowa, isonka sebran zezinye zazo... 

• Iifries zaseFransi kunye neetshiphusi zetapile

Iifries zaseFransi kunye neetshiphusi ziishwamshwam ezonwatyelwa ngabantu babo bonke ubudala. Ngokomyinge, i-139 grams yefries yesiFrentshi iqulethe i-427 calories, okwenza kube kukutya okuphezulu kweekhalori. 

Amafutha kunye netyuwa kwandisa umngcipheko wokutya kakhulu. Xa iisosi eziphezulu zekhalori ezifana ne-ketchup zongezwa, unokubala ukuba zingaphi iikhalori zokutya ziya kuba.

Njengeefries zaseFransi, iitshiphusi zetapile zinamafutha amaninzi, iicarbohydrates kunye netyuwa. ukutya okufumana ubunzima iza kuqala. Ukubilisa okanye ukupheka iitapile kunempilo kakhulu. 

• Ipeanut butter

Kuthengiswa ngeengqayi kwiimarike ipeanut butter; iqulethe ishukela, i-hydrogenated oil oils kunye netyuwa eninzi; Oku kubonisa ukuba akaphilanga. Ikwaphezulu kakhulu kwiikhalori kwaye ibangela ukutya kakhulu. Ibhotolo yamandongomane eyenziwe ekhaya yeyona isempilweni.

• Ubisi lwetshokholethi

Itshokholethi emnyamaIneenzuzo ezininzi, ezifana nempilo yentliziyo kunye nokukhusela ukusebenza kwengqondo. Ubisi kunye neentlobo zetshokholethi ezimhlophe ziqulethe iswekile eninzi kunye namafutha kunetshokholethi emnyama. Njengamanye amashwamshwam, kulula kakhulu ukukutya kwaye kumnandi. Ukutya ngokugqithisileyo kubangela ubunzima.

• Ijusi

Ijusi ngokuqhelekileyo kubonwa njengokhetho olunempilo ngaphezu kweziphuzo ze-carbonated kunye nesoda. Kodwa uninzi lweempawu zineswekile eninzi njengesoda. Ukongezelela, i-fiber kunye nezinye izondlo ezifumaneka kwisiqhamo ngokwazo azikho kwijusi.

Ukusela ijusi ngokugqithisileyo kwandisa umngcipheko wokutyeba, ngakumbi ebantwaneni. Ukutya isiqhamo ngokwaso kusempilweni.

• Okunye ukutya okucutshungulweyo

Izidlo ezilungeleyo zingunobangela oyintloko wokufumana ubunzima. Ezinye iintlobo zokutya okucutshungulweyo zineekhalori eziphezulu, kodwa ziphantsi kwixabiso lesondlo. Ukutya okuncinci okanye ukungatyi ukutya okucutshungulweyo kuthintela ukungena kwekhalori okungadingekile. 

• Utywala

Iziselo ezinxilisayo ziqulathe malunga neekhalori ezi-7 ngegram nganye kwaye zibangela ubunzima obungenampilo, ngakumbi ukuqina kwendawo yesisu.

Ukongezelela, utywala abunasondlo kwaye buyingozi empilweni. Okubangel’ umdla kukuba, abantu abasela utywala batya kakhulu ukutya okungekho sikweni kunye nesiselo esinxilisayo. Ukutya okunamafutha kunye nokutya okucutshungulwayo kunye notywala kubangela ukwanda okukhulu kobunzima.

Yintoni Ukutya Kokunciphisa Ubunzima?

Oko saqala ukwenza uluhlu, masingadluli ngaphandle kokukhankanya ukutya okunceda ukunciphisa umzimba.

Ukuze unciphise umzimba, kufuneka utye ukutya okunomsoco. Uthetha ukuthini ukutya okuxineneyo ngezondlo? Oku kukutya okuneekhalori ezisezantsi kodwa kuninzi lweevithamini kunye neeminerali. protein kunye nokutya okubonelela ngefayibha nako kunceda ukunciphisa umzimba.

Naku ukutya okunezondlo-ezixineneyo, zizityebi kwiprotheyini kunye nefiber ukunceda ukunciphisa umzimba…

• iqanda

iqandaKukutya okuya kunceda ukunciphisa umzimba, ngakumbi xa kutyiwe isidlo sakusasa. 

Uphando luqinisekisa ukuba abo batya amaqanda kwisidlo sakusasa batya kancinci kwezinye izidlo zosuku. Ide yehlise iswekile yegazi, inyuse uvakalelo lwe-insulin kwaye yihomoni yendlala. ihomoni yeghrelinUthi ulehlile izinga lakhe.

• I-oats edibeneyo

isitya ngosuku Ioyile ezijikeleziweyo Ukuqala kuya kukunceda unciphise umzimba. Kwamiselwa ukuba abo batya i-oat-based cereals kwisidlo sakusasa bandise ukuhlutha kwabo kwaye batye kancinci kwezinye izidlo zosuku.

Nangona zombini zineekhalori ezifanayo, i-oatmeal iqulethe iprotheyini eninzi kunye nefayibha kune-cereal esekwe kukutya okuziinkozo, kwaye ineswekile encinci.

• Iimbotyi

iimbotyi, ii-ertyisi, ilentile ve ertyisi Iqela le legume, eliquka ukutya okunje, libonelela ngokuhlutha kunye neprotheyini kunye nomxholo wefiber. Iqulethe ifayibha enyibilikayo, enokucothisa ukugaywa kunye nokufunxa. 

• Amantongomane

Amantongomaneiqulethe iprotheni kunye nefiber, enemiphumo ebalulekileyo kubunzima bomzimba. Kwakhona iqulethe amafutha enempilo kunye nezinye izondlo ezinenzuzo. 

Nangona kunjalo, kufuneka kukhunjulwe ukuba amantongomane kukutya okuxineneyo kwamandla kunye nomxholo wabo wekhalori ephezulu. Kule nto, nikela ingqalelo kumacandelo, ungadli kakhulu.

• avocado

avocadoIsiqhamo esinika ifayibha kunye namafutha anenzuzo, phakathi kwezinye izondlo ezininzi. Ikwanceda ekulahlekeni kobunzima. Uphononongo oluye lwavavanya oku lufumanise ukuba abantu abatya iiavokhado batyebile kunabo bangazityiyo. Enyanisweni, umngcipheko we-metabolic syndrome wawuphantsi.

Iiavokhado zikwasisiqhamo esinekhalori ephezulu. Ngoko ke, akufanele ugqithise.

• Iziqhamo

I-Fiber inceda ekulahlekeni kobunzima, kwaye iziqhamo kukutya okuphezulu kwefayibha. Inokutyiwa ngokugalela iziqhamo ekutyeni okufana ne-oatmeal, iyogathi okanye isaladi.

• imifuno ye-cruciferous

broccoli, cauliflower, ikhaphetshu ve ibrussels sprouts Imifuno ye-cruciferous efana nemifuno ye-cruciferous iyancipha ngenxa ye-fiber ephezulu.

• Ibele lenkukhu

Nangona inyama ineekhalori ezininzi, ibele lenkukhu Ibonelela ngeprotheyini enempilo kunye namafutha. Ngoko ke, yenye yezona zinto zilungileyo zokutya zokunciphisa umzimba. 

• Pisces

PiscesKukutya okusebenzayo kakhulu ekunciphiseni umzimba. Iphezulu kwi-omega 3 fatty acids, ityebile kwiiprotheni kunye nezondlo ezinempilo.