Umqondo wokukwazi ukudla ngaphandle kokukhathazeka ngama-kilojoule uyinto ekhangayo kunoma ubani ofuna ukuhlala emncane ngaphandle kokudela ukusutha noma ubumnandi bokudla. Okubizwa ngokuthi ukudla okunamakhalori ayiziro noma ukudla okunamakhalori angemuhle sekudumile eminyakeni yakamuva ngenxa yokuqukethwe kwakho kwamandla aphansi kanye nekhono lakho lokusisiza ukuthi sizizwe sisuthi isikhathi eside. Kodwa ingabe ukudla okunama-zero-calorie kukhona ngempela? Futhi uma kungenjalo, yiziphi ezinikeza ama-calories ambalwa futhi kungani ziwusizo kakhulu uma sifuna ukwehlisa isisindo?
Kulesi sihloko, sizokwephula ukudla okulula kakhulu, izinzuzo zakho zokunciphisa umzimba, nokuthi zisebenza kanjani emizimbeni yethu. Futhi, uzofunda ukuthi ungazihlanganisa kanjani ekudleni kwakho ngendlela enempilo nokuthi yini okufanele uyikhumbule ukuze uthole okuningi kuzo. Uma ufuna umhlahlandlela ophelele, osebenzayo osuselwe olwazini lwakamuva kakhulu nolunembile, funda ngoba nali uhlu oluphelele kakhulu.
Ingabe kukhona ukudla okungenakhalori?
Igama elithi "ukudla okungenakhalori" livame ukusetshenziselwa ukubhekisela ekudleni okunikeza inani eliphansi lamandla kangangokuthi, empeleni, akwengezi noma yimaphi ama-calories ekudleni okuphelele. Kodwa-ke, ngokombono wesayensi, akukho ukudla okune-calorie eyi-zero ngokoqobo, kodwa kuneqembu lezithelo, imifino, neminye imikhiqizo lapho amandla okudla aphansi kakhulu ngamagremu angu-100 kangangokuthi abhekwa njenge-calorie-free.
Lesi sibalo esincane samandla sibangelwa kakhulu amanzi aso aphezulu kanye ne-fiber., izakhi ezihlinzeka ngevolumu nokusutha ngaphandle kokwengeza ama-calories. Ngokusho kochwepheshe bokudla okunomsoco kanye nezempilo (njengeMayo Clinic kanye nezinye izinhlangano ezihamba phambili), lokhu kudla kubalingani abakhulu bokulahlekelwa isisindo, njengoba kukuvumela ukuba udle okuningi ngaphandle kokudlula ukulahlekelwa kwekhalori okudingekayo ekulahlekeni kwesisindo.
Ayini ama-calories angalungile?
Umqondo othi "ama-calories angemuhle" uvela embonweni wokuthi ukudla okuthile kudinga amandla amaningi ukuze kugaywe futhi kugaywe nge-metabolism kunalokho okunikezwayo lapho kudliwe.. Nakuba lokhu kungasekelwe ngokuphelele isayensi, kuyiqiniso ukuthi ukudla okuningi okucebile ngefayibha namanzi (okufana nesilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, noma ikhabe) kudinga izindleko ezinkulu zekhalori ngesikhathi sokugayeka kokudla, okwenza umthelela wako ekusetshenzisweni kwamandla kwansuku zonke kube ziro.
Ukufaka le mikhiqizo esimisweni sakho sansuku zonke kukuvumela ukuthi udle uze waneliseke, ugweme ukudla okulula futhi, ngaphezu kwakho konke, ugcine ukushoda kwekhalori okubalulekile ekulahlekelweni kwamafutha.. Yiqiniso, ukhiye uhlale ulele ezinhlobonhlobo, ikhwalithi yomsoco yokudla okuphelele, nokulinganisela phakathi kwezakhi ezahlukene.
Kungani lokhu kudla kukusiza ukuthi ulahlekelwe isisindo?
Ukudla okunothe ngokudla okunekhalori ephansi kanye namanani aphezulu efayibha namanzi kukusiza uzizwe ugcwele isikhathi eside.. Lokhu kungenxa, ngokuyisisekelo, ngenxa yezinto ezintathu:
- Ingxenye ephezulu yamanzi: Yandisa umthamo wokudla ngaphandle kokwandisa ama-calories, okudala umuzwa wokusutha.
- Inothile nge-fiber: I-fiber igaywa kancane, ithatha isikhala esiswini futhi isize ekulawuleni ukuhamba kwamathumbu, ngaleyo ndlela kubambezela umuzwa wendlala.
- Ukuminyana kwamandla okuphansi: Ungadla amanani amakhulu ale mikhiqizo ngaphandle kokweqa imfuneko yakho yansuku zonke yekhalori.
Lokhu kubenza babe yithuluzi eliwusizo kakhulu lokulawula isisindo kanye nokugcina ukudla okunempilo., inqobo nje uma kuhlanganiswa namanye amaqembu okudla ahlinzeka ngezakhi ezibalulekile (amaprotheni, amafutha anempilo, ama-carbohydrate ekhwalithi, njll.).
Ukudla okungenakhalori okungeke kuntuleke ekudleni kwakho
Kunokudla okuningi okuthi, ngamagremu ayi-100, akunikezeli noma yimaphi ama-calories futhi kulayishwe amavithamini, amaminerali, ama-antioxidants kanye ne-fiber.. Nalu uhlu, olusekelwe kudatha eqoqwe kuma-athikili nochwepheshe abahamba phambili:
- Isilimo esidliwayo esinamagatsha anamanzi: Inikeza cishe i-16 kcal ngamagremu ayi-100. Cishe wonke amanzi kanye ne-fiber. Iphelele njenge-snack, isobho noma amasaladi.
- Ikhukhamba: 15 kcal kuphela ngamagremu ayi-100. Kuyaqabula, kuyagcwalisa futhi kuhamba kahle kumasaladi, ama-smoothies kanye ne-crudité.
- Ulethisi: Inikeza cishe i-17 kcal ngamagremu ayi-100. Inothile ngamanzi nefayibha, ilungele amasaladi agqamile futhi agcwalisayo.
- Zucchini: 17 kcal kuphela ngamagremu ayi-100. Isebenza ngezinto ezihlukahlukene kakhulu, ingasetshenziswa kumakhilimu, njengesisekelo sama-pizza anempilo, noma njenge-spaghetti yemifino.
- Utamatisi: I-17-20 kcal ngamagremu ayi-100, agcwele ama-antioxidants afana ne-lycopene. Ibalulekile kumasaladi anempilo, amasoso nama-garnishes.
- I-Watermelon: 30 kcal nge-100 g. Ngenxa yokuqukethwe kwayo okuphezulu kwamanzi, ilungele ukukhipha amanzi futhi inqande indlala phakathi kokudla, ikakhulukazi ehlobo.
- I-asparagus: 20-25 kcal nge-100 g. Kuhle njengesitsha esiseceleni esishisiwe, esosiwe noma esishisiwe.
- I-Carrot: 25-41 kcal ngamagremu ayi-100. Inikeza i-fiber, amavithamini A no-C, futhi ingadliwa iluhlaza njenge-snack, kumasaladi, noma kuphekwe.
- I-broccoli: 26-34 kcal ngamagremu ayi-100. Igqama ngamandla ayo asuthisayo, umnikelo wayo we-fiber namavithamini, futhi ngenxa yokuthi ivumela izindlela eziningi zokulungiselela.
- Ukholifulawa: 18-25 kcal kuphela 100 amagremu. Ingasetshenziswa esikhundleni selayisi, kuma-puree noma njengesisekelo sama-pizza alula.
- Amakhowe kanye ne-toadstools: I-15-38 kcal ngamagremu angu-100, kuye ngokuthi uhlobo. Aphansi ngamafutha futhi anothe nge-fiber, aphelele emaqandeni aphekiwe, esitshulwini, noma kuma-stir-fries.
- I-Berenjena: 20 kcal nge-100 g. Iphezulu emanzini nefayibha, ilungele ukubhaka, isitshulu, noma njengesisekelo sama-pizza anempilo.
- Isithombo sebhitrudi: 30-43 kcal ngamagremu ayi-100. Kucebile kuma-antioxidants, asetshenziswa kakhulu kumasaladi nama-smoothies ukwengeza umbala nezakhi.
- I-Apple: 50-52 kcal nge-100 g. Umthombo we-fiber, amavithamini nama-antioxidants. Kuhle njenge-snack phakathi kokudla noma kuma-compotes.
- I-Orange ne-grapefruit: 38-47 kcal ngamagremu ayi-100. Ilungele ukudla kwasekuseni noma njenge-dessert, ngenxa yokuqukethwe kwevithamini C namandla asuthisayo.
- Ikhathalophu: 27-52 kcal ngamagremu ayi-100. Kuqabula kakhulu futhi kunconyelwe ukudla okulawula isisindo.
- Ama-raspberries, ama-blueberries nama-strawberries: 33-38 kcal nge-100 amagremu. Kucebile ngama-antioxidants, i-fiber, novithamini C. Ilungele ukungeza iyogathi noma amasaladi.
- Upelepele: 20-29 kcal nge-100 g. Ihlinzeka nge-vitamin C eningi futhi ilungele amasaladi, ama-stir-fries, nama-stir-fries amancane.
- U-anyanini: 26-40 kcal ngamagremu ayi-100. Isetshenziswa njengesisekelo sezitsha ezingenakubalwa, inikeza ukunambitheka, i-fiber, nama-calories ambalwa kakhulu.
- I-Watercress, i-arugula namanye amaqabunga aluhlaza: 12-31 kcal ngamagremu ayi-100. Iqukethe amavithamini amaningi, amaminerali kanye ne-fiber. Idlala kumasaladi nama-smoothies aluhlaza.
Kuneminye imikhiqizo engavamile ekudleni kwaseNtshonalanga kodwa okuthakazelisayo ngokulinganayo:
- Ama-noodle we-Konjac: 9 kcal kuphela ngamagremu ayi-100. Icebile nge-fiber encibilikayo (i-glucomannan), ilungele ukufaka esikhundleni se-pasta ekudleni kokunciphisa isisindo.
- I-Fucus algae: Igqama ngemiphumela yayo esuthisayo kanye ne-detoxifying. Ukusetshenziswa kwayo kuvame kakhulu njengesengezo, ukumnika noma ukungezwa ngezingcezu ezincane esobho.
Ukudla okusuthisayo, okunekhalori ephansi: umngane wakho omkhulu ngokumelene nendlala
Uma ufuna ukugwema indlala ngaphezu kokulahlekelwa isisindo, kukhona ukudla okunezinjongo ezimbili: zigcwalisa isisu futhi azingezeli noma yimaphi ama-calories. Yilokhu okushiwo izazi zokudla okunomsoco kanye nezazi zokudla, abatusa ukubeka phambili le mikhiqizo ekudleni okulula, phakathi kokudla, nanjengesisekelo sezitsha eziyinhloko. Okuvelele:
- Izithelo eziphelele uma kuqhathaniswa namajusi: Izithelo eziphelele, njengamapheya, ama-apula, amawolintshi, noma amajikijolo, zinikeza ifayibha eningi kakhulu noshukela ongagxili kakhulu kunejusi yawo.
- I-Popcorn: Uma nje bengenawo uwoyela nebhotela, inkomishi eyodwa (cishe 30 kcal) iyisidlo esigcwaliswayo nesilula, ngenxa yomthamo wayo kanye nokuqukethwe kwefiber.
- Ubisi olunamafutha aphansi: I-yoghurt yemvelo yemvelo (i-46 kcal ngamagremu angu-100), ushizi omusha ophehliwe kanye noshizi we-cottage ugqamile ngokuqukethwe kwawo kwamaprotheni kanye nokuqukethwe kwekhalori ephansi.
- Amaqanda abamhlophe: Amaprotheni acebile kakhulu futhi aphansi kakhulu ngamafutha nama-calories.
Ungakufaka kanjani lokhu kudla empilweni yakho yansuku zonke?
Okubalulekile wukuhlukahluka nokudala. Ungasebenzisa le mikhiqizo ukuze udale izidlo ezinkulu ezanelisa ukudla kwakho ngaphandle kokudlula amakhalori. Eminye imibono esebenzayo yilena:
- Ama-saladi amakhulu: Hlanganisa ulethisi, i-arugula, ulethisi wewundlu, utamatisi, ikhukhamba, upelepele, u-anyanisi bese wengeza amaprotheni amancane (inkukhu, iqanda, i-tuna yemvelo).
- Ukudla okulula okunempilo: Isilimo esidliwayo esinamagatsha anamanzi, isanqante noma izinti zekhukhamba, ama-strawberry, ama-blueberries, ama-apula wedge, kuhlanganiswe neyogathi encane engenawo amafutha.
- Izitsha ze-spoon ezilula: Okhilimu be-Zucchini, amasobho emifino noma ama-consommés asekelwe ezinhlobonhlobo zemifino.
- Enye i-pasta: Faka esikhundleni se-pasta yendabuko nge-spaghetti ye-zucchini, ama-noodle e-konjac, noma isitshalo seqanda esisikiwe esisikiwe.
- I-Steam, thumba, i-roast noma i-grill: Gwema ukudla okuthosiwe namasoso anamafutha ukuze ugcine izitsha zakho zilula.
Ukubaluleka kokuminyana kwamandla ekwehleni kwesisindo
Ukuminyana kwamandla kubhekisela enanini lamakhalori ngegremu ngayinye yokudla. Ukudla okunomfutho ophansi (okuphezulu emanzini kanye ne-fiber, ama-calories aphansi) kukuvumela ukuthi udle amanani amakhulu ngaphandle kokwengeza ama-calories amaningi. Lokhu kusiza ukugcina ukushoda kwekhalori okubalulekile ekulahlekelweni kwamafutha futhi kuthuthukisa ukulawula isifiso sokudla isikhathi eside.
Izibonelo zamandla amancane kungaba izithelo, imifino, imifino enamahlamvu aluhlaza, amasobho acwebile noma imihluzi yemifino. Ngokuphambene nalokho, ukudla okunamafutha angeziwe, ushukela, nofulawa ocolisisiwe kunomthamo omkhulu wamandla futhi kulula ukukudla ngokweqile.
Okunye ukudla okuthakazelisayo ekudleni kokulahlekelwa isisindo
Ngaphezu kokudla okunama-kilojoule acishe abe ngu-zero, kukhona okunye okuthi nakuba kungenjalo ngama-kilojoule aphansi, kubalulekile ekudleni okunomsoco nokwanelisayo:
- Izembe: Udali, uphizi, ubhontshisi nophizi. Umthombo wamaprotheni emifino, i-fiber namaminerali. Ukugcwalisa kakhulu uma kudliwe kumasaladi abandayo noma ama-puree alula.
- I-oatmeal: Ihlinzeka nge-fiber encibilikayo, ilawula ukuhamba kwamathumbu futhi inikeza amandla ahlala isikhathi eside. Gwema izinguqulo ezinoshukela futhi usebenzise ama-flakes emvelo kuphalishi, i-granola yasekhaya, noma ama-smoothies.
- Irayisi elinsundu namazambane abilisiwe: Nakuba enama-kilojoule amaningi kunemifino, ama-carbohydrate awo ayinkimbinkimbi agcwala kakhulu futhi ahlanganiswa kancane.
- Amantongomane: Idlanzana lama-walnuts, ama-alimondi, noma ama-hazelnuts, nakuba liphezulu ngamakhalori, linikeza amafutha anempilo futhi lisize ukulawula ukudla.
Ezinye izinganekwane namaqiniso mayelana nokudla okungenakhalori
Naphezu kokwenyuka kokudla kwemfashini kanye ne-superfoods, kubalulekile ukucacisa imiqondo ethile ebalulekile:
- Akukho ukudla kwe-zero-calorie njengalokhu, Kodwa kuningi okuthi, ngenxa yomnikelo wabo wamandla aphansi kakhulu, abhekwa “njengamahhala” noma “abi” ngokwemibandela engokoqobo.
- Ukusetshenziswa kwayo akuqinisekisi ukwehla kwesisindo ngokwakho; Ukudla okuphelele, ibhalansi phakathi kwamaqembu okudla kanye nokugcina ukushoda kwekhalori okwenza umehluko ngempela.
- Inqubo yokugaya idla amandla, kodwa wonke ama-calorie angenisiwe awalokothi “ashiswe” futhi awanxeshezelwa ngo-100%.
- Hlanganisa imifino, izithelo, amaprotheni angenalutho, amafutha anempilo kanye nokusanhlamvu okuphelele Kuyisu elingcono kakhulu lokwehlisa isisindo ngendlela eqhubekayo nokugcina imisipha yemisipha.
Ukudala izitsha ezinomsoco ezinothe ngamanzi ne-fiber ngokudla okunganikezi noma yimaphi amandla futhi uzihlanganise nemikhiqizo enekhalori enkulu kanye nokuminyana okunomsoco ngezilinganiso ezifanele kukuvumela ukuthi ujabulele ukudla, ugweme indlala, futhi ufeze izinhloso zakho ngaphandle kwemikhawulo eyeqisayo noma ukudla okungenakulinganisela.