Olu luhlu lumele luxhomekeke kwisakhelo sakho, ekhitshini, ukuba ube nayo rhoqo, kwaye ungathandabuzeki xa intombi yakho ikunika i-fashionque squeak yindlela ethile yokutya apho. Olu luhlu luyakunceda uqonde uhlobo lokutya okanye uhlobo lokutya ofuna ukuwudla umzimba wakho kunye nempilo.
Yonke inyaniso ngeBelka.
- Ukutya okuphekiweyo akugcini? Ewe! Ubisi obilisiwe lula ngokugaya! Ewe. Kuphela inyama kufuneka isetyenziswe kakade kumanzi abilisiwe kwaye ivele ihlanganiswe ngesiqhekeza ukuze i-steam ingaphumi kwaye zonke izondlo zihlale kwinyama, kwaye kungekhona emanzini okuphekwe kuyo.
- Iqanda elingabilisiwe libi kakhulu? Ewe!
I-albinini esuka kwiprotheni, le protein, igalelwe kuphela xa ibilisiwe, nangona kunjalo, i-yolk ayigciniwe ukuba iyomelele. Ngokufanelekileyo, iqanda lifanele lidliwe liphekwe kwaye lithe tye.
- Inkukhu inyama inomsebenzi ngakumbi kunengulube? Ingxaki ephikisanayo!
Ukuba ulandela umxholo weoli, ingulube kufuneka igwenywe ngabantu abane-cholesterol ephakamileyo kunye ne-triglycerides. Ngokuphathelele abantu abanomdla, akuyona into embi ukuqonda ukuba insimbi ibomvu ebomvu. Iingcamango zam: inyama ebomvu ngokuqinisekileyo iluncedo.
- Ngaba inyama yeentlanzi ingcono kunokuba ingulube, inyama yenkomo okanye inkukhu? Ewe!
Intlanzi iqulethe iiprotheni kunye nezinye iindidi zenyama, kodwa inyama yeentlanzi icebile kumafutha angatyiweyo kunye namaminerali kwaye kulula ukugaya kunezinye. Intlanzi kunye neentlanzi zaselwandle ziqulethe iikhalori ezimbalwa kwaye ngoko, kufuneka udla iintlanzi ubuncinane amaxesha amathathu ngeveki. Khumbula isiqubulo esithi "akukho ukutya ngaphandle kweentlanzi."
- Ingaba isipinashi iqukethe isinyithi engaphezulu kunezinto? Amanga!
Nangona umxholo wesinyithi kwisipinashi kunye nezinye iifuno ezinomhlaza eziqingqiweyo ziphezulu kakhulu, azikwazi ukungena emathunjini omntu. Umthombo oyinyani wesinyithi womzimba womntu inyama, ebomvu kunye neqhekeza, ukusuka kwizitho ezifana nesibindi kunye ne-spleen. Intsimbi ekudleni inyama igqithwe bhetele phambi kovithamini "C", ukwenzela ukuba igazi le-steak ne-salad eluhlaza i-recipe iyilungele ukulwa ne-anemia.
- Ingaba inyama ijongene nomdla? Ewe!
Zonke iimveliso ezicebileyo kwi-purine (inyama ebomvu, umdlalo, inyama yesilwanyana esincinane - i-veal, imvu, kunye ne-tshokoleta), ngenxa ye-uric acid ixhomekeke kumgangatho wamajoyina kwaye ikhuthaza ukuhlaselwa kwe-gout.
- Ingaba iprotheyini yombutho iholele ekulahlekeni kokunciphisa umzimba? Ewe!
Unokulahlekelwa kwi-5 ukuya kwi-7 kg kwiiveki ezi-2, udla kuphela iiprotheyini, kuba iprotheni engaphezulu iphenduka amafutha kunzima kakhulu. Kukho umngcipheko wokulahlekelwa ubunzima be-muscle, njengoko umzimba uya kutshabalalisa iiprotheni zayo zomgaqo-siseko ukuba zenze i-glucose njengomthombo wamandla kunye nokusebenza ngokuqhelekileyo kwenkqubo ye-nervous.
- Abo bafuna "isisu" kufuneka badle inyama? Ewe!
Ngokumalunga nomsebenzi omzimba ophezulu okanye ukukhula kwemisipha, kufuneka udle iiprotheni eziphezulu (inyama, ubisi, amaqanda) njengezinto ezibonakalayo zokufakelwa kwama-amino acids. I-protein intake kufanele ibe ngama-30% aphezulu. Ukongezelela, abafazi abakhulelweyo okanye abancancisayo badinga ukukhula kwamazinga angama-20-30% amaprotheni ukuqinisekisa ukuphuhliswa kakuhle kwe-embryo kunye ne-fetus.
- Ingaba ukutya kwendalo kukutya? Amanga!
Imifuno kunye neetyuwa aziqukethe zonke ii-amino acid eziyimfuneko, ngoko ezinye iiprotheni ezisekelwe kulezi zi-amino acid azikwazi ukuhlanganiswa. Ukutya kokutya kwintlobo kubangela ukungabikho kwamavithamini, ngakumbi i-vitamin B kunye nevithamini ezinqumleziweyo ze-fat, A, D, ezifunyanwa kuphela kwimveliso yezilwanyana ezivela kuyo, ingakhankanyi insimbi kunye ne-zinc, kunye nokucetyiswa, kunye nemimiselo yezolimo kunye nemifuno, ukubonelela yonke imigaqo-siseko yokutya.
Inyaniso namaxoki malunga ne-carbohydrates!
"Ngaba kuyinyaniso ukuba isinkwa sigcwele?" Amanga!
Isonka asigcwele, kodwa iimveliso ezidibene nayo. Isiqwenga sesonka sinama-calorie angama-80 kunye ne-1 itekisi yeshizi inama-calories ayi-180. Ewe, isonka esinye sigcwele, kodwa i-1- 2 iziqwenga etafileni zifunwa!
- Ngaba i-toast iqukethe iikhalori ezimbalwa? Amanga!
I-Toast inenani elilinganayo leekhalori njengesonka esicacileyo esicacileyo, kuba xa ukhenka isonka esiqhelekileyo, amanzi kuphela aphuphuma, kwaye isonka some kwaye silula.
- Ukusuka kwisonka esitsha "isisu" sithathwa? Ewe!
Kwinkqubo yokwenza isonka kunye nokusetyenziswa kwemvubelo, ukugqiba ukuvunywa, ixesha li-12 iiyure. Ngoko ke, kucetyiswa ukuba udle isonka "ulale" ngolunye usuku.
- Graham okanye isonka nge-bran, akuyiyo epheleleyo? Amanga!
Isonka esiphakathi okanye esimnyama siqukethe i-bran eninzi kwaye sinceda ukugaya, kodwa kunamatholeji amancinane kunesonka esimhlophe (ukusuka kuma-calorie angu-230 / 100g ukuya kuma-280 khalori / 100 amagremu). Isonka esingumnyama (1 isiqendu = 35 g) sinzima kunezonka ezimhlophe (1 isiqendu = 25 g) kwaye, ekugqibeleni, sifinyelele ukulingana, okokuthi. Isiqwenga 1 sesonka esimhlophe, 25g = 1 isonka sesonka, 35g = 80 iikhalori.
- Inyoko yendalo, ngoko ayifumananga na? Amanga!
Ubusi buyimvelo kwaye buphilile, kodwa buqulethe i-fructose kunye nomlinganiselo ofanayo weekhalori ezifana noshukela (4 iikhalori / igram). Ngenxa yokuba ushukela udibanisa kwaye uthatha umthamo ophezulu. I-equation equation: 1 ithisipuni yeshukela = 13 iekorikhi, 1 ithispoon ye-honey = 22 iikhalori.
Inyosi nayo inepropati yokukhuthaza ukutya, ngoko kuyacetyiswa kubantwana nakubantu abanesifo sokungondleki okanye ukulahleka kwesidlo. Ukuba ufuna ukutya nantoni ephosiweyo nobusi, i-teaspoon iya kukwanela, kuba ubumnandi busiko buyi-4 ephezulu ngaphezu kweshukela.
- Ushukela oBrown ubaluleke ngakumbi kunomhlophe? Ewe!
Ishukela e-Brown ifunyenwe kwi-sugar cane kwaye ingaphantsi kwaye ihlambuluke kunokuba ishukela kwiklasi kwi-beet ishukela. Inani leekhalori ezifanayo.
- Ngaba i-Saccharin i-carcinogen? Amanga!
Akuzange kuqinisekiswe ngezesayensi, kodwa inkalo enkulu ye-saccharin yintshintsho kwindlela yokulungiselela amalungiselelo okushisa. Ukubonakala kwe-sweeteners esekelwe kwi "aspartame" ixazulula le ngxaki, zizinzile ngokomoya. I-Fructose yotywala yinto enomdliwayo wesityalo onokuphumelela ukutshintsha ishukela.
- Ushokoledi wesifo sikashukela ayigcwele? Amanga!
Izigulane ezineesifo sikashukela zinokusilela kwe-insulin kwaye ngenxa yoko, abavunyelwe ukuba batye iswekile. Iiswidi ze-diabetes zenziwe kwi-fructose, kuba ayichaphazeli i-insulin. Injongo yale mveliso kukuba ayinayo ishukela kwaye ibe neekhalori ezimbalwa. Ikhekhelethi yabashukela abanesifo sikashukela ngamanye amaxesha ingaba neekhalori ezingaphezulu.
- Ubisi obufudumele bunceda njani ulale ebusuku? Ewe!
Ilambile kunye negazi eliphantsi kwe-glucose kubangele ukuxhalaba, ukucaphuka, ukukhathazeka, ubuthathaka obuthathaka. I-carbohydrates yobisi ikwazi ukujongana nale ngxaki, ubuncinane beekhalori (100 kcal / indebe), eya kusenza silale.
Inyaniso namaxoki malunga neep lipids.
- Ngaba "ilungile" i-cholesterol kunye ne "cholesterol" embi? Ewe!
Umxholo we-LDL-cholesterol egazini ubangela ingozi eyongezelelekileyo yesifo senhliziyo kwaye, njengomgaqo, ubonisa inani le-cholesterol. Leli "libi" le-cholesterol, ixabiso elingafanele lidlulele kwi-200 mg / ml kwaye ngokuqhelekileyo libonisa isibalo se-triglyceride (amafutha) odlayo. "i-cholesterol" i-HDL-cholesterol inokunyusa ukukhuselwa kwisifo senhliziyo kunye nexabiso layo elifanelekileyo li-50 mg / ml egazini.
- Amaqanda kufuneka agwenywe kuba zizityebi kwi-cholesterol? Amanga!
I-egg imveliso epheleleyo yokutya equkethe iprotheni ephakamileyo ephezulu (iprotheni ephezulu), ezininzi iivithamini (A, D, E, B) kunye nentsimbi kunye nomgangatho wayo oyintloko "yi-colecistokinetic", ekhokelela ekunciphiseni i-gallbladder ukukhulula i-salts. I-cholesterol ye-egg ayinyuli inqanaba le-cholesterol egazini, ngoko akusikho ukuchasana nokutya amaqanda kwi-dyslipidemia.
- Ngaba ezinye iioli zi ne-cholesterol? Ewe!
I-cholesterol kuphela kwimveliso yemvelaphi yezilwanyana, ngenxa yoko, i-oyile yemifino ayinayo i-cholesterol. I-oyile ayinayo i-cholesterol, kodwa inani leekhalori, kunye namafutha esilwanyana (ibhotela, isinqumelo).
Ngaba ioli yeentlanzi iphilile? Ewe!
Ioli yeentlanzi i-oyile ekhethekileyo equkethe i-acids e-insaturated fatty, enendima yokukhusela kwizifo ze-cardiovascular disease.
- Amantongomane kunye nama-walnuts alungele ubuchopho? Ewe!
Amantongomane ama-10 asetyenziswa imihla ngemihla asinceda ukuba sibe "bulumko".
- Ngaba kukho ukutya okwandisa i-cholesterol? Ewe!
Yishukela ecocekileyo kunye neesekese. Iifama zezilwanyana (i-lard, ibhotela, ukhilimu), igargarine, ikhofi kunye nokutshaya. Ukutya okunciphisa i-cholesterol yiziqhamo, imifuno, izityalo, i-soy, ioli yeentlanzi, i-fat fat, ubisi lwe-SSI, ioli ye-corn, umnquma, anyanisi, i-garlic kunye ne-chili pepper.
"I-cheese ayigcwele?" Amanga!
I-cheese yingozi enkulu, iqukethe amafutha angama-80%. Iqhekeza leshizi lilingana nama-3 eetyintsi zesonka, ngoko ke ungacingi ukuba ukuba kukho i-cheese kunye neetatayi, ngoko awuyi kuphinda uyifake, ayiyinyani, kodwa indlela yokuzalisa ngayo.