Kungenzeka yini ukunciphisa umzimba ngokudla ngaphandle kokulamba? Impendulo inguyebo, inqobo nje uma sikhetha ukudla okufanele okusisiza ukuba sizizwe sisuthi ngokuphumelelayo. Elinye lamaphutha ajwayelekile uma udla ukudla okudlayo wukukhawulela inani lokudla okudlayo kuze kube sezingeni lokuthi ulambe njalo, okungaholela ekutheni ufise ukuhalela ukudla, ukudla okulula, futhi, ezimweni eziningi, ulahle uhlelo lwakho lokwehlisa isisindo. Ukuze ugweme le nkinga, kubalulekile ukwazi ukudla okusiza ukuqeda indlala.
Okubalulekile wukwazi yikuphi ukudla ongakhetha ukuzizwa ugcwele isikhathi eside ngaphandle kokwengeza ama-calories amaningi. Ochwepheshe besayensi nokudla okunomsoco bayavuma: ukudla okunothe ngokudla okusuthisayo, ngisho noma kungama-kilojoule aphansi, kungenza umehluko. Nasi umhlahlandlela ophelele wokudla okungcono kakhulu okufeza lo msebenzi, osekelwa ubufakazi nezincomo zesazi sokudla okunempilo.
Kungani okunye ukudla kugcwala kakhulu kunokunye?
Umuzwa wokusutha awuncikile kuphela kumthamo wokudla, kodwa ezicini ezifana nokuqukethwe i-fiber, amanzi, amafutha anempilo namaprotheni. Zonke lezi zingxenye zithonya ngokuqondile isikhathi esithathayo ukugaya nase- ukukhululwa kwamahomoni abonisa ubuchopho ukuthi sisuthi. Isibonelo, ukudla okune-fiber ephezulu, njenge imifino enamaqabunga aluhlaza o imidumba, zithatha isikhathi eside ukugaya, ngakho-ke, zandisa ukusutha. Okufanayo kuya ngamaprotheni anomzimba kanye namafutha athile anempilo afana nalawo avela ukwatapheya noma amantongomane, okwenza ukubambesa ukugaya futhi kuqinise amazinga kashukela egazini. Uma udinga ulwazi olwengeziwe mayelana nezakhiwo ze- amantongomane, zinhle kakhulu ekusuthiseni.
Futhi, okunye ukudla kudinga ukuhlafuna okwengeziwe, okusiza ukuthumela amasignali anembe kakhudlwana ebuchosheni mayelana nokudla kwethu. Ngisho ne iphunga, ukunambitheka kanye nokuthungwa kungaba nomthelela endleleni esidla ngayo nendlela esizizwa ngayo ngemva kwalokho.
Ukugcwalisa imifino ngamakhalori ambalwa
Imifino ingabasizi bethu abakhulu bokwehlisa isisindo ngaphandle kokulamba. Siyabonga eyakho amanzi aphezulu kanye ne-fiber content neyakhe ukudla okuphansi kwekhalori, zilungele ukukhulisa umthamo wesitsha ngaphandle kokwengeza ama-calories. Phakathi kwabo, i broccoli futhi i zucchini yizinketho ezivelele ongazifaka ekudleni kwakho.
- Broccoli: Ngama-kcal angu-26 kuphela ngamagremu angu-100, inothile nge-fiber, ama-antioxidants kanye ne-folic acid. Iphinde ithuthukise impilo yamathumbu futhi iqinise amasosha omzimba.
- UZucchiniI-17 kcal nge-100 g. Ishintshashintsha kakhulu isobho, ama-stir-fries kanye nezimpahla ezibhakiwe. Ngaphezu kokusuthisa, inikeza i-potassium ne-vitamin C.
- Isipinashi: ngama-kcal angu-22, aqukethe i-thylakoids, izinhlanganisela ezandisa isikhathi sokukhululwa kwamahomoni asuthisayo. Iwusizo kakhulu kuma-saladi, ama-omelets nama-smoothies.
- Ukholifulawa: ku-18 kcal kuphela, kuhle kakhulu ekushintsheni ezinye izithako ezinamakhalori aphezulu, njengama-pizza asekelwe ku-cauliflower noma irayisi likakholifulawa.
- Amakhowe: Ngama-kcal angu-26, anomphumela wokusuthisa ophawulekayo ngenxa yokuqukethwe kwawo kwefayibha yohlobo lwe-cellulose. Basiza futhi ukwehlisa i-cholesterol.
Eminye imifino eyinhloko: isitshalo seqanda, isanqante, utamatisi, anyanisi, ulethisi, asparagus y ishadi. Wonke anenhlanganisela yefayibha, amanzi, nama-micronutrients okuwenza alungele noma yikuphi ukudla kosuku.
Izithelo ezisuthisayo nezinekhalori ephansi
Abantu abaningi besaba izithelo ekudleni ngenxa yokuqukethwe ushukela wemvelo, kodwa iqiniso liwukuthi Banikeza i-fiber, amanzi namavithamini ezigcwalisa futhi zikhuthaze ukwehla kwesisindo uma zidliwe ngokulinganisela nangobuhlakani. Uma ufuna ukwazi okwengeziwe mayelana nokuthi izithelo zingakusiza kanjani, bheka lesi sihloko izithelo ezikusiza ulahlekelwe amafutha.
- Ama-Strawberry: 33 kcal nge-100 g kanye nokuqukethwe kwamanzi amaningi. Ngaphezu kwalokho, ashukumisa amahomoni ashisa amafutha.
- Sandía y ikhabe: ilungele ukugcwalisa amanzi nokusutha ngaphansi kuka-35 kcal nge-100 g.
- I-Apple: I-pectin ephezulu yayo isiza ukulawula i-glucose futhi ithuthukise ukusutha. 52 kcal kuphela nge-100 g.
- I-Naranja: inothe ngovithamini C kanye ne-fiber, ikakhulukazi uma idliwe iphelele. 38 kcal nge-100 g.
- Banana: Nakuba ingaphezulu ngamakhalori (88 kcal ngocezu ngalunye), ihle kakhulu ekulawuleni ukukhathazeka futhi inikeza i-tryptophan, ephumuza isimiso sezinzwa.
- Ama-raspberry, raspberries y ama-cranberries: Zonke izithelo zasehlathini zigqama ngama-antioxidants azo kanye nokunambitheka kwawo okumnandi okunama-calories ambalwa.
Gwema ukukhama izithelo, kusukela lapho wenza ijusi iningi lefiber liyalahleka futhi umphumela wokusuthisa uyancipha.
Imifino kanye nezinhlamvu ezikugcina ugcwele isikhathi eside
Abantu abaningi bayakhohlwa ukuthi imidumba ingumthombo omkhulu wamaprotheni asekelwe ezitshalweni kanye ne-fiber. Kuhlanganiswe ngokufanele, zingasuthisa futhi zizuzise ekunciphiseni isisindo. Ikakhulukazi, i- isitshulu se-chickpea Kuyinketho emnandi futhi enomsoco.
- Imililo: 353 kcal nge-100 g, kodwa ukugcwalisa kakhulu. Inothile nge-fiber nensimbi. Ilungele amasaladi noma izitshulu ezilula.
- Izinkukhu: abalingani abakhulu ngendlela ye-hummus, amasaladi noma ngisho nokudla okulula okubhakiwe.
- Irayisi elinsundu: amafutha aphansi futhi acebile isitashi esimunca kancane esinikeza amandla aqhubekayo.
- I-Avena: okukodwa okusanhlamvu okuhle kakhulu kokugcwalisa ukudla kwasekuseni. Ngo-68 kcal nge-100 g, i-fiber yayo encibilikayo (i-beta-glucan) inikeza ukugaya okuhamba kancane nokuqhubekayo.
- Buckwheat: I-gluten-free, icebile nge-magnesium, inikeza ukusutha futhi ilungele ukwethula okuhlukahlukene ekudleni.
Njalo khetha, noma nini lapho kunokwenzeka, ukuthola i- inguqulo ephelele noma eluhlaza lokhu kudla ukugwema ukukhuphuka kweglucose futhi uthole i-fiber engcono.
Amaprotheni angenalutho kanye nobisi okwanelisa ngaphandle kokuzuza isisindo
Amaprotheni abalulekile ekugcineni imisipha yemisipha ngenkathi ulahlekelwa amafutha. Ngaphezu kwalokho, banamandla amakhulu okusuthisa kanye nomthelela oshisayo osiza ukushisa amakholori amaningi lapho uwagaya. I ubisi kuyindlela evumayo uma ukhetha izinguqulo ezinempilo.
- Amaqanda: aphelele ngama-amino acid, ayasuthisa futhi aphansi ngamakhalori uma kuphekwe kubilisiwe noma kuzisiwe.
- Inkukhu, i-turkey kanye nonogwaja: Inyama engenamafutha enamaprotheni amaningi kanye namafutha aphansi.
- Inhlanzi: okumhlophe njenge-hake noma i-squid, noluhlaza okwesibhakabhaka njenge-tuna noma i-salmon. Bahlinzeka nge-omega 3 kanye namaprotheni ekhwalithi ephezulu anezindawo zokulwa nokuvuvukala.
- I-yoghurt yemvelo ye-skimmed: Ukwehla ngoshukela namafutha, kusiza ukulawula indlala phakathi kokudla.
- I-cottage shizi: i-casein ecebile, iphrotheni egayeka kancane ekugcina uzizwa ugcwele amahora.
Amafutha anempilo akusiza ukuthi ulahlekelwe isisindo
Nakuba kungase kubonakale kuphikisana, amanye amafutha akusiza ukuthi ulahlekelwe isisindo. Ikakhulukazi uma zivela emithonjeni esekelwe ezitshalweni kanye nemvelo. Ngokwesibonelo, i Aguacate Kuyinketho enhle kakhulu ongayifaka ekudleni kwakho.
- I-Avocado: inikeza amafutha e-monounsaturated kanye ne-160 kcal nge-100 g. Ukugcwalisa, okunomsoco futhi kuphelele kumasaladi noma i-toast.
- Izithelo ezomile: njengama-walnuts, ama-hazelnuts noma ama-alimondi. Ziyi-caloric, yebo, kodwa inhlanganisela yazo ye-fibre namafutha anempilo kwandisa ukusutha. Idlanzana lingaphezu kokwanele.
- Amafutha omnqumo e-virgin angeziwe: ilungele ukugqoka amasaladi. Ngaphezu kokuba nempilo, ivuselela i-metabolism futhi ilawula isifiso sokudla.
- Imbewu yefilakisi ne-chia: inothile nge-omega 3 kanye nefayibha encibilikayo. Zingafakwa kuma-yoghurts, amasaladi nama-smoothies.
Yiqiniso, njalo nge ukulawulwa kwengxenye ukugwema ukunqwabelana kwekhalori.
Ukudla okulula okunempilo okwanelisayo
Ukugwema ukudla okulula akusho ukukwenqabela. Kumelwe sikhethe kahle. Lezi zinketho zilula futhi zisiza ukulawula isifiso sakho sokudla: Uma ufuna imibono eyengeziwe ye ukudla okulula okunempilo, ungathola ezinye izindlela eziningi.
- I-popcorn eyenziwe ekhaya: alikho ibhotela noma ushukela. Inkomishi eyodwa inikeza ama-calories ambalwa kakhulu kanye ne-fiber eningi.
- I-Edamame: ama-pods kabhontshisi wesoya, anothe ngamaprotheni kanye ne-fiber.
- Hummus: nge-crudités yesanqante, ikhukhamba noma upelepele. Inothile ngamaprotheni emifino futhi esuthisa kakhulu.
- Isithelo esino-100% webhotela lamantongomane: njengobhanana noma i-apula. Khumbula ukulawula inani likakhilimu.
Ukufaka zonke lezi zinhlobo zokudla ekudleni kwethu kwansuku zonke akugcini nje ukukhuthaza ukuncipha kwesisindo, kodwa futhi kusisiza ukuba sihlakulele ubuhlobo obulinganiselayo nokudla, ukugwema imizwelo, ukuzitika, kanye nezinqumo ezingezinhle zokudla. Ukukhetha, ukupheka ngobuchule, kanye nokuhlanganisa kahle amaqembu okudla kungenza umehluko.
