Ukutya okunika imvakalelo yokugcwala kunye nokugcwala

Into oyityayo igqiba ukuba uziva uhluthi kangakanani na. Oku kungenxa yokuba ukutya kuchaphazela ukuhlutha ngokwahlukileyo.

Ngokomzekelo, emva kokutya amazambane abilisiwe okanye i-oatmeal, iikhalori ezimbalwa ziyafuneka ukuze uzive ugcwele kune-ayisikrimu.

Ukutya okukugcina uhluthi Inokuthintela indlala kwaye ikwenze utye kancinci kwisidlo esilandelayo. Ke ngoko, ukutya okunjalo kunokunceda ukunciphisa umzimba ekuhambeni kwexesha.

kwinqaku ukutya okukwenza uzive uhluthi ixesha elideMakhe sihlolisise isizathu sokuba yanelisa ngakumbi kunezinye.

Yintoni eyenza Ukutya Kuhluthe?

Ukuzala ligama elisetyenziselwa ukuchaza imvakalelo yokuhlutha kunye nokuphelelwa ngumdla okwenzeka emva kokutya.

Isikali esibizwa ngokuba siSaturation index silinganisa esi siphumo. Yaphuhliswa kwi-1995 kwisifundo esivavanya i-38-calorie servings ye-240 yokutya okuhlukeneyo.

Ukutya kubekwe ngokwamandla ako okwanelisa indlala. Ukutya okunenqaku elingaphezulu kwe-100 kwakucingwa ukuba kuyanelisa, ngelixa ukutya okunenqaku elingaphantsi kwe-100 kwakucingwa ukuba kunganelisi.

Oku kuthetha ukuthini ukutya ukutya okunamanqaku aphezulu kwisalathiso sokuhlutha kunokukunceda ukuba utye iikhalori ezimbalwa ngokubanzi.

Ukutya okukugcina uhluthi kwaye uzive uhluthi inezi mpawu zilandelayo:

Umxholo weprotheyini ephezulu

Uphononongo lubonisa ukuba iprotein yeyona macronutrient esuthisayo. Ghrelin kwaye iguqula amanqanaba eehomoni ezahlukeneyo zokuhlutha, kubandakanya i-GLP-1.

Umxholo wefiber ephezulu

Ifayibha yongeza ivolyum kwaye ikunceda uzive ugcwele ixesha elide. Ifayibha inokucothisa ukukhupha isisu kwaye inyuse ixesha lokwetyisa.

Ukuphakama kwevolumu

Okunye ukutya kuqulethe amanzi amaninzi okanye umoya. Oku kunceda nangokuqina.

ukuxinana kwamandla aphantsi

Oku kuthetha ukuba ukutya kuphantsi kweekhalori zobunzima bayo. Ukutya okunoxinano lwamandla aphantsi kuzalisa kakhulu. Ngokuqhelekileyo ziqulethe amanzi amaninzi kunye nefayibha kodwa zinamafutha aphantsi.

Ukutya kwendalo, ukutya okungalungiswanga ngokuqhelekileyo kuzaliswa ngakumbi kunokutya okucutshungulwayo.

Kukuphi ukutya okukunika ukuziva ugcwele?

Iitapile ebilisiwe

amazambane Kukutya okunempilo nokunesondlo. Iitapile eziphekiweyo, ezingapelwanga ngumthombo olungileyo weevithamini kunye neeminerali ezininzi, kubandakanya ivithamin C kunye nepotassium.

Iitapile zizityebi emanzini kunye ne-carbohydrates kwaye ziqulethe ixabiso eliphakathi lefiber kunye neprotheni. Kwakhona iqulethe phantse ioli.

Xa kuthelekiswa nokunye ukutya okune-carb ephezulu, iitapile zizaliswe kakhulu. Ngapha koko, iitapile ezibilisiwe zafumana amanqaku angama-38 kwisalathiso sokuhlutha, elona nani liphezulu phakathi kokutya okungama-323 okuvavanyiweyo. 

Olunye uphononongo lufumene ukuba ukutya iitapile eziphekiweyo kubangele ukuthathwa kwekhalori esezantsi ngexesha lokutya xa kuthelekiswa nokutya i-steak, irayisi emhlophe okanye ipasta.

Obunye ubungqina bubonisa ukuba inxalenye yesizathu sokuba iitapile zizalise ngenxa yokuba zineprotheyini ebizwa ngokuba yiproteinase inhibitor 2 (PI2). Le proteni inokucinezela umdla wokutya.

iqanda

iqandaIsempilweni ngendlela emangalisayo kwaye ixinene ngezondlo. Uninzi lwezondlo zifumaneka kwiqanda leqanda, kubandakanywa ne-antioxidants lutein kunye ne-zeaxanthin, enenzuzo kwimpilo yamehlo.

Amaqanda ngumthombo weprotheyini ekumgangatho ophezulu. Iqanda elikhulu liqulethe malunga ne-9 grams yeprotheni, kuquka zonke ii-amino acids ezi-6 ezibalulekileyo.

Amaqanda nawo azalisa kakhulu kwaye afumana amanqaku aphezulu kwisalathiso sokuhlutha. Olunye uphononongo lwafumanisa ukuba ukutya amaqanda kwisidlo sakusasa endaweni ye-bagels kwandisa ukuhlutha kwaye kukhokelele ekutyeni okuncinci kweekhalori kwiiyure ezingama-36 zokutya.

Olunye uphononongo lwafumanisa ukuba isidlo sakusasa samaqanda aneprotheyini etyebileyo kunye nenyama yenkomo ebhityileyo yonyusa ukuhlutha kwaye yanceda abantu ukuba benze ukhetho olungcono lokutya.

I-oats edibeneyo

Oat ncamathelisaLukhetho lwakusasa oludumileyo. I-Oatmeal iphantsi kakhulu kwiikhalori kunye nomthombo omkhulu wefayibha, ngakumbi kuba iqulethe i-fiber e-soluble ebizwa ngokuba yi-beta-glucan. Ikwafumana amanqaku aphezulu kwisalathiso sokuhlutha kunye nenqanaba lesi-3 lilonke.

Uphononongo lwakutsha nje lufumene ukuba abathathi-nxaxheba baziva behluthi ngakumbi emva kokutya i-oatmeal xa kuthelekiswa neesiriyeli zesidlo sakusasa. Kwakhona batya iikhalori ezimbalwa kwisidlo sasemini.

Amandla okuhlutha kwe-oatmeal avela kumxholo wefayibha ephezulu kunye nokukwazi kwayo ukufunxa amanzi.

Ifiber enyibilikayo, efana ne-beta-glucan kwi-oats, inokukunceda ukuba uzive ugcwele. Ikwabonelela ngokukhululwa kwehomoni zesatiety kwaye inokulibazisa ukukhupha isisu.

Pisces

PiscesIlayishwe ngeprotheni ekumgangatho ophezulu. Ikwatyebile kwi-omega 3 fatty acids, ezingamafutha abalulekileyo ekufuneka afunyenwe ekutyeni.

Ngokutsho kolunye uphononongo, i-omega 3 fatty acids inokonyusa iimvakalelo zokugcwala kwabantu abatyebe kakhulu okanye abatyebe ngokugqithiseleyo.

Kwisalathiso se-satiety, amanqaku eentlanzi aphezulu ngaphezu kwakho konke okunye ukutya okuneprotheyini eninzi, kuquka amaqanda kunye nenyama yenkomo. Enyanisweni, intlanzi inamanqaku esibini aphezulu kuko konke ukutya okuvavanyiweyo.

Olunye uhlolisiso luthelekisa intlanzi, inyama yenkukhu, neeproteni zenyama yenkomo. Abaphandi bafumanisa ukuba iprotheni yeentlanzi inefuthe elinamandla kwi-satiety.

isuphu

Ulwelo lucingelwa ukuba alunelisi kakhulu kunokutya okuqinileyo, nangona ubungqina buxutyiwe. Kodwa isuphu zahluke kancinci. Uphononongo lubonisa ukuba isuphu zinokuzalisa ngakumbi kunokutya okuqinileyo okuqulethe izithako ezifanayo.

Kolunye uhlolisiso, amatsha-ntliziyo atya ukutya okuqinileyo, isuphu egayiweyo, okanye isuphu ebhityileyo edlula kwiprosesa yokutya.

Imvakalelo yokuhlutha kunye nesantya sokutya esiphuma esiswini saye salinganiswa. Isuphu ethambileyo ibe nefuthe elikhulu ekuhlutheni nasekukhupheni kancinci esiswini, kulandele isuphu eneqhuma.

Et

Ukutya okuneprotheyini eninzi okufana nenyama ebhityileyo kuyazalisa kakhulu. umzekelo inyama yenkomo inefuthe elinamandla kukuqina. Inyama yenkomo ikwisibini kuphela kwintlanzi phakathi kokutya okuneprotheyini eninzi, ibeka amanqaku angama-176 kwisalathiso se-satiety.

Olunye uphononongo lufumene ukuba abantu abatya inyama eneprotheyini eninzi kwisidlo sasemini batya i-12% ngaphantsi kwesidlo sakusihlwa xa kuthelekiswa nabo batya ukutya okune-carb ephezulu kwisidlo sasemini.

iyogathi

iyogathiNgokuqhelekileyo ziphezulu kwiprotheyini. Kukutya okumnandi kwesidlo sakusasa. Ikwasisishwamshwam esithandwayo esinokukunceda uhlale uzele kude kube kukutya kwakho okulandelayo.

Kolunye uphononongo, abasetyhini batya iyogathi yeekhalori ezili-160 ephantsi, ephakathi, okanye ephezulu kwiprotheni. Abo babetya iyogathi eneprotein eninzi baziva behluthi ixesha elide, bengalambanga kangako, kwaye besitya kancinci isidlo sangokuhlwa.

Imifuno

Imifuno inezondlo ezimangalisayo. Zilayishwe ngazo zonke iintlobo zeevithamini, iiminerali, kunye neekhompawundi zezityalo eziluncedo. Imifuno nayo iphezulu-ivolumu, ukutya okuphantsi kweekhalori. Ziqulethe ifayibha kunye namanzi, ongeza isambuku ekutyeni kwaye zincede zihlale zigcwele.

Ngaphezu koko, imifuno ithatha ixesha ukuyihlafuna kwaye izalisa ngakumbi ngaloo ndlela. Olunye uphononongo lufumene ukuba ukutya isaladi enkulu ngaphambi kokutya ipasta kwandisa iimvakalelo zokuzala kwaye kunciphisa ukuthathwa kwekhalori.

Isonka samasi se-cottage

I-Cottage cheese iphezulu kwiprotheyini kwaye ngokubanzi iphantsi kumafutha kunye ne-carbohydrates. Iprotini yayo eninzi inceda ukuba uzive uhluthi naxa usebenzisa ii<em>calories ezimbalwa ngokwentelekiso.

Olunye uphando lwafumanisa ukuba i-cottage cheese's satiating effect yayifana neqanda.

Iimbotyi

iimbotyiIimbotyi ezifana neeertyisi, iilentile kunye namandongomane zineprofayili yezondlo ezinomtsalane. Zilayishwe ifayibha kunye neprotheyini esekwe kwizityalo ukanti zinamandla aphantsi ngokwentelekiso. Oku kubenza bazalise kakhulu ukutya.

Olunye uphononongo luphonononge izifundo ezisi-9 ezingakhethi buso ezivavanya imvakalelo yokuzala emva kokutya kwemifuno. Bafumanise ukuba ukutya iimbotyi kubenze bazive behluthi ngama-31% kunokutya ipasta nesonka.

Iziqhamo

Ubuninzi bamandla eziqhamo buphantsi. Iqulethe ifayibha eninzi, ethi icothise ukwetyisa kwaye ikuncede uzive ugcwele ixesha elide. Kungcono ukutya isiqhamo ngokwawo, kunokuba ijusi, ukuze isiqhamo saneliswe.

IQuinoa

IQuinoayinkozo edumileyo engumthombo olungileyo weprotheyini. Inika zonke ii-amino acids ezibalulekileyo kwaye ke ngoko ibonwa njengomthombo opheleleyo weprotheyini.

Iquinoa ikwaphezulu kwifayibha ngaphezu kweenkozo ezininzi. Iprotheyini kunye nomxholo we-fiber wequinoa unokunyusa iimvakalelo zokuzala kwaye kukunceda ukuba utye iikhalori ezimbalwa ngokubanzi.

Amantongomane

Iamangile ve walnut Amandongomane afana namandongomane anamandla-axineneyo, anokhetho olutyebileyo lwezakhamzimba. Zityebile ngamafutha asempilweni kunye neeprotheyini, kwaye uphando lubonisa ukuba zizaliswe kakhulu.

Ioli yekokonathi

Ioli yekokonathiIqulethe indibaniselwano eyodwa yeeasidi ezinamafutha amalunga nama-90% ahluthayo.

Iqulathe phantse ngokupheleleyo i-medium chain triglycerides. Ezi asidi ezinamafutha zingena esibindini ngendlela yokugaya, apho zinokuguqulwa zibe yimizimba ye-ketone.

Ngokutsho kolunye uphando, imizimba ye-ketone inokuba nefuthe lokunciphisa ukutya. Olunye uphononongo luxele ukuba abo batya isidlo sakusasa esongezwa nge-medium-chain triglycerides batya iikhalori ezimbalwa kakhulu kwisidlo sasemini.

Olunye uphando lujonge imiphumo ye-triglycerides ephakathi kunye neyexesha elide. Abo batya kakhulu i-triglycerides ye-chain-chain bafunyenwe ukuba badle umyinge we-256 yeekhalori ezimbalwa ngosuku.

Amaqhashu

AmaqhashuKukutya okuziinkozo okupheleleyo okunomxholo ophezulu kakhulu wefayibha. Iphakheji ephakathi (i-112 grams) ine-16 grams yefiber.

Uphononongo lufumanise ukuba ipopcorn izaliswa ngakumbi kunezinye iisnacks ezithandwayo njengeeitapile zeechips okanye itshokolethi.

Imiba eyahlukeneyo inegalelo kwisiphumo sayo sokutya, njengomxholo wefayibha ephezulu kunye nokuxinana kwamandla aphantsi.

Ukukhupha umbona embizeni kuyindlela enempilo. Ukongeza ioli eninzi kwi-popcorn inokunyusa kakhulu umxholo wekhalori.

Ngenxa yoko;

Ukutya okukwenza uzive uhluthiuneempawu ezithile. Ziphezulu kwifayibha okanye iiprotheyini kwaye zinezinga eliphantsi lamandla.

Ukongeza, oku kutya kukutya kwendalo, kukutya okunomxube omnye, hayi ukutya okungenamsoco okugayiweyo. iikhalori ezimbalwa kunye ukutya ukutya okukwenza uzive uhluthi, Inokukunceda ekulahlekeni kwesisindo ngexesha elide.