Iingoma malunga nokulahleka kwemveliso

Njengomthetho, akuzona zonke i-yogurts ezizisa iinzuzo ezifanayo kumzimba. Kunjalo nakwezinye iimveliso ezininzi: sinokuqiniseka ukuba i-100% iyasinceda ukuba sifinyelele ukuvisisana, kodwa ngokwenene into eyenzekayo. Ngenxa yoko, akuyimfuneko ukutya konke ukulahlekelwa isisindo, nokuba uyazi nje ukuba ezi mveliso ziya kukunceda ukuba ulahlekelwe loo mapaundi angaphezulu!


Izidlo zeziqhamo zinokulahleka lula

Enyanisweni, inani elincinci lama-carbohydrates, kunye ne-fructose kunye ne-glucose, ngokuchaseneyo, kunokukhokelela ekubonakaleni kweekhilogram ezitsha ezingafunekiyo. I-Fructose ivimba ukuveliswa kwe-insulin, ekhangela ukwanda okukhulu kwondlo. Kungekudala, izidlo ziye zithandwa, apho iziqhamo kunye namajusi ezivela kubo zivunyelwe ukutya kuphela kwaze kwaba semini: kulo mzekelo, ukutyalwa kwe-carbohydrates kwenzeka kangama-2-3 amaxesha angcono. Umkhuba wesiNgesi ngaphambi kokuba ulale ukuze uzenzele iziqhamo (ngokukodwa oku kubhekisela kwiintlobo ezinobuncwane okanye ezincinci zebhanana) yindlela elula kakhulu kwiikhilogram ezingabonakaliyo. Ngendlela, ezinye izondlo ziphantsi kakhulu kwikhekhe. Nasi, umzekelo, i-avocado yesayizi encinci iqulethe iikhalori ezingama-300, kwaye i-1/3 yesi siqhamo sinamafutha aqhelekileyo. Nangu kuwe kunye nesiphumo, ukuba ufuna ukunciphisa umzimba kunye nesityalo sokutya! Ngoko ke kule njongo, kufuneka ukhethe ngokucacileyo isiqhamo!

Iimon zikwazi ukuthobisa ioli

Enyanisweni, unokwenza udle i-salmon ngaphambi kokutya kwasekuseni, udle isidlo sakusihlwa, isidlo sakusihlwa kunye nesidlo sakusihlwa, kodwa amafutha oye wadla ngaphambili, uya kukunika ama-intshi angaphezulu emlonyeni nasezinqeni. Ngokuqinisekileyo, akukho mntu uza kuphikisana nenyaniso yokuba i-juice efunyenwe kwiziqhamo ezinomsila omuncu (ikakhulukazi i-lemon kunye ne-lime) inomdla kakhulu kulo mfanekiso. Inceda ekuphuculeni imetabolism, inokuchaphazela ukutya kokutya, kodwa konke kwenzeka kuphela xa uyayiphuza kwindawo ethile kwi-10-15 yemizuzu yesidlo sakho, kwaye, ngokuqinisekileyo, kungekho kwimo yayo ecocekileyo, kodwa ihlukaniswe ngobuninzi bamanzi okusela. Kodwa kubalulekile ukuba ukhumbule ukuba lo myalelo unqatshelwe ngokucacileyo kubantu abaneengxaki ezinxulumene nesisu.

I-Muesli yinto efanelekileyo kakhulu yokufumana umlinganiselo omncinane

Enyanisweni, i-muesli iqulethe inani elikhulu le-cellulose, leyo, njengoko sonke siyazi, inempembelelo enkulu kwi-digestion kwaye ivumela ixesha elide ukuba uzive njengomntu ophethwe kakuhle. Yiyo nje i-callyic content muslyuzh ayifani kakhulu neefake, amaqebelengwane okanye i-ayisikrimu: iikhalori ezingama-300-400, kwi-corn flake-malunga neekhalori ezingama-360 nganye kwi-100 gram. Ngoko ukuba usebenzisa i-muesli yesidlo sasekuseni, isidlo sakusihlwa kunye nesidlo sakusihlwa, kusasa elizayo phambi kwakho kwisibuko kuya kuba yi-bbw yangempela. Kwaye i-muesli, edikiweyo kunye neengcezu zezithelo ezomileyo, ayinakuqhathaniswa nabantwana bokutya, kuba kwi-100 gram yemivuno enye ikhona malunga neekhalori ezingama-300, kwaye iibanochips zinama-calorie angama-400.

Isonka esinomnyama kunye nesonka sesonka sinokubumba inani elincinci leekhalori

Enyanisweni, umahluko awunjalo. Umxholo we-caloric wesonka esimhlophe ulingana nama-khalori angama-230 nganye kwi-100 gram, xa kuthiwa, ama-calories angama-190-200. Nantsi into ephambili ihluke ngokupheleleyo: kwisonka samnyama kukho ininzi engaphezulu enobuncibisi. Ngoko ke, ukuba udla ixesha eli-1-2 kwiincinci ezincinane (oku kukuthi, malunga nama-50-100 amagremu) wezonka zesonka esipheleleyo, kwaye kungcono ukuba kwenziwe kwimeko yokuvavanya, inqaku lakho aliyi kwenza nantoni na. Kodwa, njengama-carbohydrate amaninzi, kucetyiswa ukuba udle isonka kuphela ekuseni!

Ialadi zemifuno ayinakho iikhalori

Apha, eqinisweni, konke kuxhomekeke kwimiphi imifuno ifakwe kwi iresiphi yale saladi nendlela yokugqoka oku okanye isaladi. Ngokomzekelo, ndifuna ukuphawula inyaniso ecacileyo into efanayo kunye neyonke iibherethi ezizithandayo, nangona iqulethe i-calories ezingama-90 kuphela, ngenxa yokhuseleko olusakhulayo lwama-starch kunye nama-isahars lunokongeza ngokukhululeka ubunzima obuninzi. Kwaye, ke, umkhwa wethu "wokunambitha ialadi ezimnandi ngotshani lwelanga, ingqolowa okanye ioli yamafutha (ngaphezu kwama-khalori angama-900 nganye kwi-100 grams), kunye neeseksi ezikulungele ukulungiselela, unomphumo ongenakulungeleka." Ukuthetha malunga 'neendleko zokugqibela zokugqoka', iisukisi zivame ukuba zenziwe ngesiseko se-mayonnaise, ekhompyutheni yayo elingana nama-250-350 khalori ngalinye kwi-100 gram.

Isikhundla se-Sugary asikhokelela ekubonakaleni kwamakhilogremu angaphezulu

Enyanisweni, zonke izithako zendalo (i-asidi, i-sorbitol, i-fructose, njl.) Ziqulethe iikhalori ezingaphantsi kweeshukela eziqhelekileyo. Ngendlela, zonke izityambo zokunambitheka zivame ukudala iimvakalelo ezingenangqondo. Ngokomkhuba walo, umzimba womntu uqondiswa ukuba uqonde yonke into, njengomthombo osisiseko we-carbohydrates. Ngoko ke, ukukrokrela "inkohliso", umzimba uqala ukufuna ngaphezulu nangaphezulu. Ukuqhubela phambili kule nto, ukuziva indlala kuyomelezwa. Ngendlela, ezinye zeeshukela endaweni yazo zizongezwa ngokukhethekileyo ukunyusa izilwanyana (umzekelo, saccharin), kwaye oku kwenziwa ukwandisa ukukhula kwe-overhang. Ngako oko, usacinga ukucinga kunye nokuqonda ukuba iimbali zeengcamango ngamanye amaxesha zifanelekile ukudibanisa.

"I-Fat" ayisoloko ithetha ukuba ukutya

Ukunyaniseka, eqinisweni, kungekhona nje amafutha anokukhokelela ekuzuzeni ubunzima kunye nokuzaliseka okungathandekiyo. Ubungqina obungabonakaliyo beli zifundo ezizodwa, eziyiminyaka elithoba ezenziwa ngabagqirha baseSweden. Ngombulelo kwezi zifundo, kwakunokwenzeka ukucacisa umzekelo onobuchule ngenxa yokuba abafazi babesitya iimveliso zobisi ezincinci ezincinci, ngokuchasene nala mabhinqa abedla iimveliso kunye nomxholo osemgangathweni we-fat, okwenyuka ngokukhulu. Kwaye konke oku kuchazwa lula ukuba ukubunjwa kweemveliso ezinamafutha aphantsi kubandakanya isixa esikhulu se-staric starch, eqinisweni, esichaphazela umxholo wekhalori. Ngaphezu koko, zonke iimveliso ezinjalo zigqithiseleyo nge-carbohydrates. Indima enkulu idlalwe yi-Ipsychological factor: umzekelo, umntu obona kwiphakethe ibhaliso "i-0% fat" inako ukutya ngaphezulu, ikhulu leepesenti liqinisekile ukuba "uhleli" kwimveliso yokulahleka kwesisindo.

I-margarine xa kuthelekiswa neoli iyanamanci amaninzi

Enyanisweni, ezi zintsomi zokulahleka kwesisindo zikhupha lula ukuba ioli kunye neargarini ekubunjweni kwayo zinemihlathi eyahlukeneyo, kodwa kwinani elifanayo leekhalori kunye namafutha. Ngoko ke, ioli, okanye i-margarine kakubi kakubi!

I-celery kunye ne-lettuce ayinalo iikhalori, ngoko zifanelekile ukulahleka kwesisindo

Ngokuxhaswa kokutya kwakho kunye nale mveliso, awuyi kukwazi ukulahlekelwa isisindo. Ngomlinganiselo omncinci, kodwa iikhalori ezi zinto zifumaneka. Ukongezelela, le mijelo ayigcwele kwaye kufuneka ihlale yongezwa ngokutya kwekharori okanye ivakalelwa kukuba yindlala. Ngoko akunakuncedo ukuhlala kuphela kule mveliso!