Kunzima kakhulu ukuyeka lo mnandi ngesikhathi sokulahlekelwa isisindo. Ikakhulukazi uma kunezilingo eziningi kangaka ezungeze: ushokoledi, i-ayisikhilimu, amaqebelengwane kanye namanye amakhekhezi. Kodwa kunezimiso eziningana, okulandela ukuthi abathandayo abathandekayo abakwazi ukukhathazeka ngesisindo esiningi.
Iqiniso ngamaswidi
Ngemva kokuhlola okunye kwafakazelwa ukuthi abantu abathanda amakhemikhali bazuza ama-kilogram angenangqondo kancane kancane kunokuba bengathandi ukudla okunomsoco, okuhlwabusayo. Abathandi abathandekayo banomqondo ojwayelekile womzimba womzimba, futhi abathandana nomfutho wegazi ophakeme. Ukungatholi amakhilogremu amaningi, ama-carbohydrate kufanele alandise ama-15% we-total of calories, kodwa udinga ukudla ukudla okunempilo nge-carbohydrate encane.
Isizathu esiyinhloko sokuvela kwamakhilogremu engeziwe, ingabe lawo maswidi anama-carbohydrates amaningi okusheshayo, okusho ukuthi ngemva kokuqhafaza kube i-glucose. Lapho umzimba omningi ungenayo isikhathi sokuwugaya, futhi uba amafutha.
Ungadla kanjani amaswidi ukuze ungabi ngcono?
- Kungcono ukudla amnandi kuze kube ngu-12: 00 kusukela ngo-16: 00 kuya ku-18: 00. Kule nkathi umzimba udinga ushukela, ngoba inani lalo egazini lihla kakhulu.
- Uma kukhona amaswidi ebusuku, ngeke uzuze amakhilogremu angaphezulu, kodwa uphule ubuthongo bakho.
- Kungcono ukudla umnandi emasontweni, njengoba amakholori adliwe kakhulu kakhulu kulezi zinsuku, kanti amathuba okungazuzi amakhilogremu angaphezulu ayancipha.
- Zama ukudla ama-dessert angenalo amakholori amaningi futhi ane-index ephansi ye-glycemic.
- Ungaphuzi iziphuzo ze-carbonated.
- Lawula inani lamaswidi asetshenzisiwe, kungcono ukudla okungaphansi kunokudla ngokweqile.
- Yidla okumnandi, lapho umzimba uwudinga ngempela, futhi ungabikho umkhuba nsuku zonke.
Izinzuzo zamaswidi
I-Sweet ngeke ikulimaze uma usebenzise umzimba njalo, bese uyingxenye yehora ngemuva kokuqeqesha emzimbeni, kukhona "i-carbohydrates window". Ngenxa yalokhu ngeke nje uzuze amakhilogremu angaphezulu, kodwa futhi ulondoloze izixhumanisi zesibalo sakho. I-carbohydrate efanele izosiza ukubuyisela izinga legazi legazi, eliwela ngemuva kokuqeqesha.
Isibonelo samaswidi angeke asonakalise isibalo sakho
Uju
Umkhiqizo omuhle wokufaka ushukela. Uju lungafakwe ku-cereal, muesli , itiye, njll. Akuthinti ukubonakala kwe-cellulite namafutha amaningi. Uma ufuna i-sweet, i-spoonful of honey izosiza ukuqeda lesi sifiso. Kodwa lokhu akusho ukuthi ungadla uju ngobuningi obungenamkhawulo, ngoba esikhundleni sokuhle uzothola umonakalo kuphela.
I-chocolate emnyama
I-chocolate kuphela ebabayo ivumelekile ukuba idle ngaphandle kokulimaza kumuntu. Uma uthenga, hlola inani le-cocoa, kufanele okungenani libe ngu-70%. I-chocolate emnyama yindlela evikela kakhulu ukuqala komdlavuza nenhliziyo nezinkinga zamathambo.
I-Marmalade
Ngama-marmala kukhona amakholori amaningi, kodwa angasetshenziswa ngaphandle kokulimaza umzimba. Futhi konke ngenxa yokuthi isusa amakhemikhali kanye ne-toxin emzimbeni, futhi iphinde iqede izinga le-cholesterol egazini. Ukwakhiwa kwalokhu ubumnandi akubandakanyi amafutha anobungozi.
Zephyr
Lo mkhiqizo uqukethe ikakhulukazi amaprotheni, okudingekayo emzimbeni. Uma uthenga i-marshmallow elula ngaphandle kwanoma yiziphi izengezo, isibonelo, ngaphandle kwekholethi, khona-ke iqukethe amakholori ambalwa kakhulu.
Amaswidi aseMpumalanga
Amaswidi anjalo ahlanganisa ikakhulukazi amantongomane, uju nezithelo ezomisiwe, okusheshayo ukwanelisa ukulamba nokugcina umqondo wokuzizwa.
Ice cream
Kungcono ukunikeza okukhethwa kukho okukhethwa kukho okuqukethe ubisi lwe-skim. Ungathengi i-ayisikhilimu ngezengezo ezihlukahlukene, isibonelo, nge-chocolate noma ujamu. Okungenabungozi kakhulu kulesi sibalo yi-ayisikhilimu - isithelo seqhwa, futhi i-dessert enjalo iyasiza uma inziwe ngamanzi asanda kumiswa.
I-Jelly ne-pudding
Ukwakhiwa kwalezi zidakamizwa kufaka izinto ezithinta kahle umsebenzi wesisu namathumbu, kanye nesimetabolism ne-cholesterol. Ngaphezu kwalokho, aqukethe amakholori ambalwa kakhulu. Futhi futhi, senza ukubhuka, izithako zemvelo ngokwengeziwe, umonakalo omncane emzimbeni.