Imiphi imikhiqizo okufanele siyibeke ngaphandle kokudla kwethu ukuze silahlekelwe isisindo esingadingekile? Labo abafuna ukulahlekelwa isisindo bazi kahle ukuvinjelwa kwezitsha ezimnandi nezokupaka - futhi lokhu kuyiqiniso. Isibonelo, i-donut eyodwa kuphela iqukethe ama-20-30 amagremu amafutha futhi ingaba nesisindo sakho sama-calories angama-250-300 angenalutho.
Kungenzeka yini ukuthi ulahlekelwe isisindo, ubeke ufulawa kuphela futhi ube mnandi?
Hhayi ngaso sonke isikhathi. Funda ukuthi yikuphi okunye (imikhiqizo engenamacala) okumele ungabandakanyi kwimenyu yakho - kokubili ukuze ulahlekelwe isisindo, futhi ukuze uvikele impilo yakho:
- Ukudla okufriziwe okulungiselelwe. Sibheka ngalezo zitsha esidinga ukufudumala ekhaya. Nakuba okuqukethwe kwamafutha okudla okubandayo kuncane kakhulu, konke kuqukethe inani elikhulu kakhulu le-sodium futhi kunezela amakholori amaningi angadingekile emzimbeni. Ngakho-ke, kungcono ukukhipha konke ukudla okuvela ekudleni kwakho.
- Imikhiqizo ekhanyayo. Ungakhohliswa imibhalo ethi "ukukhanya", "ukudla" noma "ukudla okuphansi", okubonayo emaphaketheni yeminye imikhiqizo. Ingxenye ebalulekile yemikhiqizo enjalo (ama-biscuits, ama-yogurts, iziphuzo ezithambile nokunye okunye) kunokuba ushukela nosawoti zengezwe ezinye izithako ezingenampilo - ukuze kuthuthukiswe ukunambitheka kokugcina. Ngakho-ke, noma yikuphi ukuhluka okukhanyayo kufinyelela ohlwini lwalezi zitsha esizidingayo ukuze singabandakanyi emenyu yethu. Kungcono ukuthi ube nemikhiqizo yokudla yezinto ezivamile ze-fat ezinenani elincani kunezingxenye zazo zokukhanya.
- I-margarine iwukuthi kunezinye izindlela ezinempilo ebhotela, okuyinto eqinisweni ingenye yemithombo esemqoka yamafutha esitokisi. Ngakho-ke kusobala ukuthi noma yiluphi uhlobo lwegargarine, noma ngabe yiziphi izakhiwo zalo ezinikezwe, ngumkhiqizo okufanele siwukhipha ekudleni kwethu.
- Iziphuzo eziqabulayo. Kanye namaswidi, zonke iziphuzo eziphuzayo zingaba impendulo yombuzo: yini okufanele siyeke kuqala ukuze sinciphise isisindo? Lena yindlela elula yokuzondeza ngokweqile, ngoba imbiza eyodwa evamile (ivolumu ye-330 ml) yanoma yisiphi isiphuzo esinjalo singaba nezikhisipuni eziyi-10 ushukela.
- Ama-Chips. Lezi zibhomu eziphezulu zekhalori aziletha lutho oluhle kumuntu wakho. Ngaphezu kwalokho, ososayensi eYunivesithi kaClark basitshela ukuthi kubalulekile ukukhipha ama-chips hhayi nje ukuze ulahlekelwe isisindo, kodwa futhi ukuze uhlale uphilile. Zombili izikhumba kanye nezinhlamvu zingabangela izinhlobo ezahlukene zomdlavuza - ngoba ziqukethe izinto ezidalwa yi-carcinogenic lapho kutholakala ukudla okuthosiwe emazingeni okushisa kakhulu.
- Uqedile imikhiqizo yenyama. Lezi yizo zonke imikhiqizo yokusikisa, kanye nokumiswa, inyama ephuziwe noma eyosawoti. Le mikhiqizo iqukethe inani elincani lezakhi eziwusizo emzimbeni wethu nangokwanda ketshezi - okubangela ukugcinwa okuketshezi futhi kubangele i-edema.
Yini enye okufanele ngiyenqabe ukulahlekelwa isisindo?
Kusuka ezidlweni eziphansi khalori. Ukunikezela umzimba wakho ngesilinganiso esincane samandla oyidingayo, ngaleyo ndlela unciphisa umzimba wakho - okuholela ekunotheni.
Noma kunjalo, uhlale ukhumbula ukuthi, ngokungafani nezinye imikhuba emibi, ukukhuluphala kunomsuka ezintweni eziningi - njengokuzalwa, indlela yokuphila kanye nesimo sengqondo somuntu.
Kuthiwa ngenhla imikhiqizo kufanele ilahlwe yilabo abafuna ukulahlekelwa isisindo esiningi. Ake siphinde sisho ukuthi imikhiqizo yabantu abafuna ukulahlekelwa isisindo akufanele ikhunjulwe ekudleni kwabo:
- isinkwa esivela kufulawa ophelele kanye nokudla okuningi;
- ushizi;
- amaqanda;
- i-pasta evela ku-wholemeal;
- okusanhlamvu okungaphenduliwe;
- ubhontshisi obhakiwe;
- izithelo (amagilebhisi, ama-apula, ama-oranges);
- inyama yenkomo, inkukhu;
- inhlanzi.
Yonke yale mikhiqizo ibhekisela ekudleni okunomfanekiso ophezulu we-saturation. Uma uzifaka ekudleni kwakho, kuzoba lula ukulahlekelwa isisindo - ngoba ungazizwa ugcwele, ngisho nangemva kwezinxenye ezincane.