Phakathi nokulahlekelwa kwesisindo, abesifazane abaningi bakhetha ngokucophelela ukudla kokudla kwabo. Ngalesi sikhathi, abaningi banesithakazelo ukuthi bangaki ama-khalori kuma-pistachios nokuthi kungenzeka yini ukuba uwasebenzise ngesikhathi sokulahlekelwa isisindo? Izakhamuzi zithi inani elincane lamantongomane lingadliwa ngaphandle kokwesaba umuntu.
Ikhalori nokusetshenziswa kwama-pistachios
Njengoba kunikezwe okuqukethwe kwamaminerali namavithamini, amantongomane anenani lezici:
- Ukwakhiwa kwe-pistachios kuyi-fiber, okuthi, ukungena emathunjini, kwanda ivolumu futhi kusiza ukuqeda indlala isikhathi eside. Ibuye ihlanza amathumbu emikhiqizo yokubola, okuzokwenza ngcono uhlelo lokugaya.
- Ukuqukethwe kwekhalori yama-pistachios ngamagremu angu-100 ngu-556 kcal. Ngakho-ke, ngemva kokudla amantongomane ambalwa, uzothola amandla oyidingayo. Uma kuqhathaniswa namanye amantongomane, ama-pistachios yi-low-calorie kakhulu.
- Ama-calories avela kumantongomane awagcini ngokugcwele emzimbeni, njengoba asheshe adlule umzila wokugaya.
- Ama-pistachio anomqulu ophansi we- glycemic , ngakho abaphakamisi izinga le-insulini egazini futhi balwisana nokuguqulwa kwama-calories angaphezu kwamafutha.
- Amantongomane aqukethe ama-carbohydrate anzima asiza ukubuyisela amandla ngaphandle kokulimaza kumuntu. Bahlukanisa emzimbeni isikhathi eside, kuyilapho begcina umqondo wokuzizwa.
- Ukwakhiwa kwe-pistachios yi-beta-carotene, evumela izinga le-cholesterol egazini.
- Inani elincani lamantongomane lingathuthukisa imetabolism.
Kumele kucatshangelwe ukuthi okuqukethwe kwekhalori yama-pistachios anosawoti kungama-600 kcal, kodwa usawoti unamandla okugcina amanzi emzimbeni, okudala ukuvuvukala futhi kuholela ekuzuzeni isisindo.
Ungayisebenzisa kanjani?
Izindlovuzi zincoma ukuthi zithathe esikhundleni se-high-calorie chocolates, amaqebelengwane kanye nezinye izinto zokudla okulimazayo ezincane zamantongomane. Okuqukethwe kwe-caloric yama-pistachios egobolondo akufani nhlobo kwe-chistened, ngakho-ke ungakwazi ukuzikhethela noma iyiphi inketho. Ngenxa yokusebenzisa i-pistachios njengendlela yokudla, unganciphisa ukusetshenziswa kweminye imikhiqizo, uzinike amandla asemqoka, futhi unciphise ingozi yokucindezeleka nokucindezeleka - izinto ezivame ukwenzeka ngesikhathi sokudla okuqinile.
Ukuhlolwa kwezesayensi kuye kwafakazela ukuthi uma ama-kcal 500 atholakala kumafutha agcwele ama-GI amakhulu esikhundleni, nge-kcal 500, okuyinto umzimba owutholayo kusuka kuma-pistachios, ungagcina isisindo somzimba enempilo.
Ayikho imithi yokudla e-pistachios, kodwa ungadla izicucu ezimbalwa phakathi kokudla okuyinhloko. Amantongomane engeziwe anganezwa ezihlukahlukene izitsha, isibonelo, ama-saladi, amasoso, ukudla okulula, kanye namafomu achotshoziwe, angenza njengendlela yokudla okuphelele.
Imenyu yesampula:
- ibhulakufesi: ingxenye ye-oatmeal emanzini kanye ne-1 tbsp. i-tomato juice;
- isidlo sasekuseni sesibili: isaladi kusuka emifino nezilwane zasolwandle;
- Isidlo sasemini: ingxenye yesobho, ilayisi elibomvu nesaladi kusuka olwandle;
- isidlo samalanga ntambama: izithelo;
- Ukudla kwesidlo: imikhiqizo yobisi olumuncu.
Awukwazi ukusebenzisa lokhu kudla izinsuku ezingaphezu kwezingu-10, ngalesi sikhathi ungalahlekelwa kuze kube manje
Izincomo zokudla kwe-pistachio
Ukuqeda isisindo esiningi, ngaphezu kokudla ama-pistachios, kufanele ulandele imithetho ethile:
- Ungashintsha ama-juice ngezithelo, isibonelo, nge-orange, okudingeka udle kancane ngemva kwe-lobule.
- Sika imifino, izithelo kanye nezinye izithako ngokushelela, ngenxa yalokhu inqubo yokunakekelwa kokudla izobambezeleka, futhi njengoba ubuchopho buveza isignali mayelana nokuphefumula ngemva kwemizuzu engu-20. emva kokudla, uzozizwa uphelelwe ngaphambili futhi udle kancane.