Amazambane othosiwe, okuqukethwe okukhalori okungahambisani kakhulu nokudla, kusele enye yezitsha ezizithandayo kakhulu zabantu abaningi. Labo abangakwazi ukuyeka izinkanyiso zomlomo, kudingeke bazi ukuthi kufanele badle kanjani amazambane othosiwe kahle, ukuze umonakalo kulo mfanekiso ube mncane.
Ingabe amazambane othosiwe?
Njengesitsha esiphundu kunazo zonke, amazambane othosiwe ngokuqinisekile ayingozi. Ukugoba ku-crust crisp kubhubhisa cishe wonke amavithamini awusizo kanye nezici zokulandelela, izintwana zamazambane zigcwele amafutha, ngezinye izikhathi okukhulisa okuqukethwe kwekhalori kwesidlo esilungisiwe. Uma kuqhathaniswa, i-kc 192 iqukethe amazambane othosiwe ngokwenziwe, futhi amafutha afakwe emafrijini aseFrance akhule afike kuma-khalori angu-400.
With zokupheka ezahlukene zokupheka, inani energy energy amazambane othosiwe kuyashintsha. Okuphezulu emazambane amaqanda amaqanda namafutha kunama-308 no-250 kcal. Okuqukethwe kwekhaloriki amazambane othosiwe ngamakhowe kanye neklabishi ngezansi - kusuka ku-125 kuya ku-150 kcal.
Mangakhi ama-carbohydrate emazambane othosiwe?
Okuqukethwe kwama-carbohydrate ku-100 g wamazambane othosiwe ngu-24 g - lokhu kuyinani eliphezulu. Inkomba ye-glycemic yalesi sidlo ingu-95, okumele abantu abanesifo sikashukela bathi ukuvinjelwa kokudla amazambane othosiwe. Kulabo abadlayo, la manzi ama-carbohydrate ayingozi kakhulu ngokuhambisana namafutha, kanti okungenani ama-9.5 amagremu amazambane othosiwe, futhi uma ungazisoli ibhotela lapho upheka, ngakho-ke nakakhulu, njengoba amazambane anembile.
Izitsha eziqukethe amafutha kanye nama- carbohydrate ngesikhathi esifanayo zilimaza kakhulu kulo mfanekiso. ama-carbohydrate abe yi-glycogen futhi agcinwa esibindi ngezinkokhelo zansuku zonke zamandla zomzimba, futhi amafutha - okuncane okungenani (5%) okulahlekelwa ngevolumu afakwa emaqenjini amafutha. Ngendlela, i-glycogen ngokweqile ingaba namafutha, kepha lokhu kuzodinga izindleko ezinkulu zamandla.
Amazambane othosiwe nokunciphisa
Ukwehlisa isisindo kumazambane othosiwe akunakwenzeka kunoma ubani. Kodwa-ke, ukulahlwa ngokuphelele izitsha zakho ozithandayo ngokuvamile kuholela ekwehleni kokudla kanye nesethi yamakhilogremu alahlekile kakhulu. Yingakho abanikazi bezokwelapha bekwaziswa ngezinye izikhathi ukuthi bazivumele ukuzithokozisa. Ngezinye izikhathi kuba kanye njalo ngemva kwamasonto amabili. Uma umuntu elandela ukudla ngesonto lonke, ngeSonto angadla ingxenye yamazambane othosiwe, ehambisana nesamba esikhulu sesaladi eluhlaza, ikhukhamba kanye neyotamatisi. Phakathi nesonto elilandelayo, imikhiqizo evinjelwe kufanele isuswe futhi. Uma uzivumela ukuba uphambuke ekudleni kule modeli, ngeke kulimaze lesi sibalo, kodwa ngokwengqondo ukuvinjelwa kombuso wokudla kuzoba lula.
Amazambane abilisiwe ngunifomu, ngokungafani nokuthosiwe, kungenzeka kakhulu ukuba afake ekudleni kokulahlekelwa isisindo. Lemifino iyasiza kakhulu - iqukethe i-vitamin C, ama-amino acids, kufaka phakathi okungaxhunyiwe, kanye nezingxenye zamaminerali - ikakhulukazi kuma-potato phosphorus nase-potassium.
Amazambane akalimazi inqubo yokulahlekelwa isisindo, angeke adliwe ngenyama, inhlanzi nemikhiqizo yobisi. Kungcono ukuhlanganisa amazambane abilisiwe ngamakhambi, ukhukhamba, utamatisi, iklabishi (ikakhulukazi i-sauerkraut), amakhowe anosawoti.
Kuhlanganisa amazambane abilisiwe nakwezinye izidlo. Isibonelo, ukudla kokuqala kokudla
- ukudla kwasekuseni udinga ukudla amazambane ama-2 abilisiwe ngunifomu, uphuze ingilazi ye-kefir;
- ukudla kwasemini - amagremu ama-200 amazambane ahlambulukile ngamafutha omnqumo, iklabishi noma isaladi lekhukhamba, egqoke i-yoghurt yemvelo;
- for dinner - isaladi of 1 amazambane kanye 1 egg, efafazwe ijusi kalamula kanye namafutha omnqumo;
- Njengesidla ngesikhathi sokudla kwamazambane, ungadla i-apula noma i-orange.