Ake sibone ukuthi ukudla kuyini. Uma silwela ukulahlekelwa isisindo, thina, kaningi, sidinga ukunciphisa okuqukethwe kwekhalori yokudla, ngokulandelana, ukuze ulahlekelwe isisindo udinga uhlu olukhulu lokudla okuphansi kwekhalori. Kodwa-ke, akekho oye wasusa imikhiqizo ebaluleke kakhulu emzimbeni, sidinga amaprotheni, amafutha, nama-carbohydrate, ngokulinganisa nje.
Ngaphezu kwalokho, amavithamini adingekayo emisebenzini ebalulekile, futhi eziningi zazo ziqukethwe kulolu hlu olwesabekayo lwemikhiqizo enqatshelwe lapho kulahlekelwa isisindo, esilinga ukucabanga ngakho. Kodwa kusadingeka ukuthola amavithamini endaweni ethile.
Ukuze kuqinisekiswe ukuthi ukudla kukhuthaza ukulahlekelwa isisindo futhi akusithinti impilo, ukudla okunomsoco ngesikhathi esifanele kufanele siphathwe ngokuphindwe kabili ngokuziphendulela nangokucophelela. Kubalulekile ukwenza uhlu lwemikhiqizo yokulahlekelwa isisindo, okuyinto ezoba yisiqondiso sakho ekudleni okulinganiselayo esikhathini esizayo esiseduze.
Amaprotheni / amafutha / ama-carbohydrate
Ake siqale ngohlu lwemikhiqizo yamaprotheni yokulahlekelwa isisindo.
Isimo sethu esingcono kakhulu kumaprotheni sisekelwe "ezinhlobonhlobo" ezihlukahlukene esizijwayele ukudla amaprotheni - inyama namazambane, ibhotela noshizi ngesinkwa, inhlanzi ne-pasta.
Funda ukuwudla nezinye izitsha ze-carbohydrates side - imifino, amajikijolo, izithelo, isinkwa sonke sesinkwa.
Imikhiqizo yamaprotheni:
- isifuba senkukhu kanye ne-turkey;
- inkomo yenkomo;
- i-brynza, i-cottage shizi;
- inhlanzi ebomvu;
- amaqanda inkukhu.
Imithombo ye-carbohydrate ekudleni kufanele ibe yimifino, amajikijolo, izithelo, okusanhlamvu. Zihlala zigcwalisa kahle, zivuselele ukugaya, zihlanza emikhiqizweni yokubola futhi, ngokuqinisekile, zifaka isandla ekulahlekeni kwesisindo, ngoba inani lazo caloric lazo zonke, lilula nje.
Uhlu lwemikhiqizo ye-carbohydrate ewusizo yokulahlekelwa isisindo kanje:
- I-citrus (ama-lemons, ama-grapefruits, ama-oranges);
- i-broccoli;
- ama-cherries;
- i-artichokes;
- amagilebhisi;
- i-pepper;
- imango.
Ngaphezu kwalokho, iningi lazo lingadliwa njenge-dessert elahlekile.
Okungafani nakakhulu kithi kunamafutha. Ngisho negama ngokwayo ngandlela-thile alijabulisi. Uyazi ukuthi amafutha angasheshisa inqubo yokulahlekelwa isisindo? Amafutha "amahle" ayasheshisa ukugaya, i-cholesterol ephansi futhi asize ukulahla, ngokungahambisani kahle, amafutha aphansi.
Futhi manje sizoqala ukukumangaza. Uhlu lokudla okunamafutha aphezulu okudla kwesisindo:
- Ingulube ye-piggy - ukuba ingabonakali nengulube, izakhamuzi zikholelwa ukuthi inyama yengulube iyasiza kakhulu futhi isifuba "sezinkukhu" sezinkukhu, sikhonza 100 g;
- ama-pistachios, ama-walnuts, ama-almond, ama-pine nati, ama-hazelnuts - adla ama-10 g wezinhlobo zomuthi ngamunye ohlongozwayo, awugcini nje ukulahlekelwa isisindo, kodwa futhi ulwa nezibalo zezifo zenhliziyo;
- amafutha omnqumo nama-linseed - ane-anti-carcinogen effect, ingxenye yansuku zonke yamafutha angu-10 g (1 tbsp);
- i-chocolate emnyama (okungenani i-70%) - amafutha emshokoledi omnyama afakwe ngesibhakabhaka se-cocoa, ishesha ukujikeleza kwegazi futhi iphakamisa imizwelo, ikhonza 10 g;
- iwundlu lenyama - umthombo wamafutha e-monounsaturated, linoleic acid, ama-vithamini B, i-zinc ne- selenium , ingxenye ye-100 g;
- i-avocado - iqukethe i-mono- ne-polyunsaturated triglycerides, amavithamini, amaminerali, i-folic acid, i-lutein.
Imikhiqizo yevithamini kakhulu yokuncipha kwesisindo
Ngaphezu kwalokho, lezo zondlo zivame ukuphazamisa umzimba kanye nenani lama-protein, ama-carbohydrate namafutha, ukulahlekelwa isisindo, futhi sizishiya amavithamini amaningi.
Imikhiqizo ewusizo kakhulu yokulahlekelwa isisindo kufanele ihlanganise izimfanelo ezimbili - ikhalori ephansi kanye nokuqukethwe okuphezulu kwamavithamini:
- yoghurt yemvelo - 105 kcal, iqukethe amaningi calcium, selenium, phosphorus, amabhaktheriya e-lactic acid, amavithamini B;
- Laminaria - 5 kcal, cishe umkhiqizo ophansi kakhulu wekhalori, umthombo we-magnesium, i-potassium, i-sodium, i-phosphorus, i-calcium, i-iodine ne-vitamin E;
- i-legumes - i-310 kcal, umthombo omuhle we-fibre, ama-sodium, amafutha anempilo, kanye namavithamini E, i-carotene, i-PP neqembu B;
- i-garlic - i-46 kcal, ithuthukisa ukugaya, ihlanza igazi, iyanciphisa i-cholesterol, iqukethe i- vitamin C , i-B1 ne-B2, i-PP, i-carotene.
