Isiqhamo sesaladi sesidlo sangokuhlwa: izibonelelo kunye nobungozi

Ukuba ufuna ukunciphisa umzimba, yidla iikhalori ezimbalwa. Oogqirha kunye neengcali zokutya ziyabaqinisekisa abantu ngoku. Ubuncinci, kuyacetyiswa ukuba unciphise isidlo sangokuhlwa kukutya okuncinci kumafutha kunye necarbohydrates. Enye yeengcebiso zeengcali isaladi yeziqhamo kwisidlo sakusihlwa. Isixa esikhulu sefiber, iivithamini kunye namanzi - umxholo waso nasiphi na isiqhamo esifumaneka kwimarike okanye kwivenkile.

 

Ikhangeleka iyalingwa. Ngenxa yesizathu esithile akasebenzi. Kwaye ngokuchasene noko, abantu abatyebe ngokugqithisileyo baqala ukululama ngokukuko. Siyintoni isizathu? Masizame ukuyifanisa, ukuhlela yonke into.

 

Isaladi yeziqhamo sesidlo sangokuhlwa: Iimveliso

 

Uluhlu lweziqhamo alunimida. Kwisaladi, kwiingcebiso "zeengcali", unokongeza naziphi na izithako ezifikelelekayo nezinamaxabiso aphezulu. Kwaye le yibhanana, iorenji, iiapile, iperesi, iapile, amajikijolo, i-kiwi, i-melon, iapricot, njl. Ngokunikwa yommandla wokuhlala kunye nexesha, uluhlu lungandiswa kaninzi.

Thatha iziqhamo eziphakathi ezifumanekayo kwintengiso unyaka wonke. Kwaye nangakumbi - eyona nto imnandi (izithandwa ezisoloko zamkelekile). Kwigram ye-100 yemveliso:

 

• Banana Ukuqulunqwa - i-0,5g yamafutha; I-21g ye-carbohydrate; I-1,5g yeprotheni; Iswekile ye-12g; ixabiso le-calorific 96kcal.
• Orenji Ukuqulunqwa - iifatata ze-0,2; Amalahle e-8,1g; Iiprotheni ze-0,9g; Iswekile ye-8g; ixabiso le-calorific 43kcal.
• Iapile. Ukuqulunqwa - i-0,4g yamafutha; I-9,8g ye-carbohydrate; I-0,4g yeeproteni; Iswekile ye-8g; ixabiso le-calorific 47kcal.
• Peach. Ukuqulunqwa - iifatata ze-0,1; Amalahle e-9,5g; Iiprotheni ze-0,9g; Iswekile ye-7g; ixabiso le-calorific 45kcal.
• Qiwi Ukuqulunqwa - iifatata ze-0,4; Amalahle e-8,1g; Iiprotheni ze-0,8g; Iswekile ye-10g; ixabiso le-calorific 47kcal.

 

Izikhombisi, ekuboneni kokuqala, azibi kangako. Ngenxa yokuba iziqhamo ezidwelisiweyo, zikhonkxiwe, zinobunzima obuziigram ze-100. Kodwa nikela ingqalelo kwiswekile-iyonke iigram ze45. Ezi ziipilisi ezimbini ngesilayidi. Kwaye kwelinye. Emva kwayo yonke loo nto, isaladi yeziqhamo zesidlo sangokuhlwa icwangciselwe ukuba idliwe ngokukhawuleza. Ngenxa yenani elikhulu leswekile etyiwayo, inqanaba le-insulin egazini likhuphuka kabukhali. Umzimba uphendula ngesantya sombane kwaye ujika iglucose ibe ngamafutha. Isiphumo asithuthuzeli-yonke imihla, ukutya iziqhamo kwisidlo sangokuhlwa, umntu uqala ukululama.

Kodwa kuthekani? Iziqhamo ezingenaswekile zinikwa ngcono ekuseni okanye emva kwemini. Kwaye umthwalo osenyameni emzimbeni unyanzelekile- ukuhamba intaba, umthambo, i-rollerblading okanye ukuhamba ngebhayisikile. Ukuguqulwa kweglucose ibe ngamafutha akwenzeki ngokukhawuleza, ngoko ke iglucose enkulu inokuguqulwa lula ibe ngamandla. Kwaye kwisidlo sangokuhlwa, kungcono ukutya ukutya okune-protein eninzi kunye nenyama. Kwaye akukho iilekese zobusuku. Emva koko ukunciphisa umzimba akuyi kuthatha ixesha elide.