Indlela yokunciphisa ukusetyenziswa kweswekile?

Sonke siyazi ukuba iswekile inobungozi kwimpilo yethu, kwaye ngaphantsi koko siyidla, bhetele. Kodwa umntu unokuyichitha njani? Ngezantsi ziingcebiso ezingahle zifikelele ngokukhawuleza, kodwa ziya kukunceda ngokukhawuleza udle ishukela elincinci. Ukuba usondela kulo mbuzo ngokukodwa, ngoko ngokubanzi uya kuyeka ukuyisebenzisa. I-Sugar ingakhokelela kwizifo ezininzi, kunye nokukhuluphala, khumbula oku.

Iingcebiso zokuncedisa ukunciphisa ukusetyenziswa kweswekile

1. Musa ukubeka ushukela kwindawo odla ngayo. Kungcono ukuba ungenise ishukela kwizinto ezingenayo, ngoko usela itiye kunye nekhofi ngaphandle kweshukela, udle okusanhlamvu ngaphandle kwalo.
2. Musa ukucinga ukuba ishukela elibomvu liyiluncedo kunomhlophe, ngoko unokuyidla. Akunjalo. Ezi zinto ezincedo eziqulethweyo zihlanjululwe kakhulu ngumzimba wethu, kwaye konke ngenxa yokuba sisitya ishukela, i-minerals miner and vitamins are absorbed. Ukuba izinga leshukela legazi ligqityiwe, ke i-insulin iyaqala ukuveliswa, kwaye kwakhona, kunye noshukela, iyakususa izinto eziyimfuneko, eziyimfuneko ezifumaneka kwigazi ngaloo mzuzu.
3. Ungadli ukutya eziqukethe ii-carbohydrate eziqhelekileyo kwaye ungenayo i-fiber. Ngokomzekelo, i-pasta, iitatayi, isonka esingenasisitye kunye nabanye.
4. Musa ukukholwa onke amagama "Skim." Ukuba ubona takennady, musa ukukhawuleza ukuthatha loo mveliso, kuba ayithethi ukuba kukho ikhalori encinane. Ngokuqhelekileyo iimveliso ezinjalo ziqukile kakhulu, ngoko ke ngaphambi kokuthenga, funda ukubunjwa.
5. Zama ukuthenga iimveliso zemibala eyahlukileyo. Kuthetha ukuthini oku? Imifuno, iziqhamo kunye namajikijolo athatha kuphela obomvu okanye obomvu. Yonke imibala kufuneka ibe khona ekudleni kwakho. Imibala engaphezulu, iivithamini kunye nezondlo, kwaye kuya kubakho i-buns, i-crackers kunye ne-chips kwibhasikidi.
6. Njalo ufunde ukubunjwa. Udinga ukwazi ukuba ushukela ungakanani kule nto okanye loo mveliso, ukuze uyidle kangangoko kunokwenzeka.
7. Zama ukuthenga iimveliso eziqukethe ubuncwane obumnandi, kuba zihlakulela umlutha kwi-carbohydrate kunye noshukela emzimbeni, kwaye zisebenzisa i-chromium kunye ne-microelement emzimbeni esiyidingayo ukuze silondoloze izinga leshukela kwimali.
8. Soloko ubala. Ileta ithi inani leswekile kwimveliso. Udinga ukwahlula ngo-4, kwaye uya kufumanisa ukuba mangaphi amathispuni eshukela oya kuyidla kunye nale mveliso.
9. Zama ukudla ukutya okuncinci kangako. Ngokukodwa xa ulahlekelwa isisindo okanye uninzi iswekile egazini lakho, okanye ngezinye izikhombisi zezokwelapha. Ukuba yonke into ihlelekile, ngoko akudingeki ukuba unciphise nantoni na.
10. Ungadli ngaphezu kwe-100-120grams yeziqhamo ngosuku.
11. Phuza kuphela amajezi amnandi. Musa ukuzithenga kwivenkile, ziqulethe ininzi ishukela kwaye zingenayo i-fiber ngokupheleleyo. Kule meko akukho nto iluncedo, ayifumene kakuhle ngumzimba.

Yonke into eyenza amehlo ethu iqulethe iikhalori. Oku kusebenza kwiziqhamo, imifuno kunye ne-yyagod. Ukusuka kubo umzimba wethu ufumana i-carbohydrates. Umxholo we-caloric wesiqhamo kuxhomekeke kumxholo we-sugar-fructose, sucrose kunye ne-glucose. Ushukela esikufumana kwimveliso yemifuno, uyasigcwalisa ngamandla.

Abantu abanesifo sikashukela okanye ezinye izifo, apho kufuneka nidle ishukela elincinci, kubalulekile ukwazi ukuba zeziphi iziqhamo eziqulethe.

I-Sugar ingagcinwa ngamanani ahlukeneyo kumabakala ahlukeneyo kunye neziqhamo. Kukho ndawo kukho ezininzi zazo, kwindawo ethile ngaphantsi. Thatha, umzekelo, i-apple yesilinganiso, iqulethe malunga ne-20gram yeeshukela, kwibhanki evuthiweyo - i-15.5 grams, kwiglasi yeidiya eziluhlaza okwesibhakabhaka - iigramu ezingama-23, kwiglasi ye-strawberries - i-8 grams, kodwa kwindebe ye-pulp ye-watermelon-10 grams.

Kufuneka uyazi ukuba iswekile enokubaluleke kakhulu kunokuba ifakwe kwiigakes kunye nekiki. Nesifo seswekile nesifo sesifo, iswekile yemvelaphi yemvelo yenza ngcono imeko yomzimba. Iintlobo zinokunciphisa i-cholesterol yegazi, yingakho amajikijolo kunye neziqhamo kufuneka zidliwe ngenxa yokukhusela isifo, umhlaza kunye nomfutho wegazi ophezulu. Kwakhona, ziqulethe i-antioxidants, eyandisa ukhuseleko kwaye ihlambulule umzimba.

Ezi mveliso zineekhalori eziphantsi, kodwa azidingeki ukuba zitshatwe ngaphezu kwesithathu kathathu ngosuku. Ngamajikijolo kunye neziqhamo, nangona kunjalo, iqukethe iishukela ezininzi, ngoko kufuneka zolulelwe lonke usuku. Ibhinqa lingadla iipuniji eziyi-6 ngosuku, kwaye indoda ibe yi-9. Ufanele ukwazi ukuba i-1 teaspoon = 4g, ishukela = i-15-20 iekorikhi. Ngoko ke, xa wenza imenyu yosuku, qwa lasela imveliso ekubandakanyiweyo kuyo.

Ziziphi iziqhamo eziqukethe ishukela encinane?

1. I-Cranberries iqukethe ishukela encinane. Kwelinye iglasi lala majikijolo, onke ama-4 amagremu eswekile, kodwa ngeglasi yeebriji ezomileyo iqukethe iigrimu ezingama-72.
2. I-strawberries, ethanda ukuba wonke umntu uyithande kakhulu, akanalo i-sucrose eninzi kunye ne-fructose. Kwikomityi yeebriji ezitsha ziqulethe i-7-8 grams of sweetmeat, kunye nama-gram 10.
3. I-Papaya isisityalo esinomxholo ophantsi we-asprose. Inkombe yesi siqhamo iqukethe i-8 gram ye-sucrose, kunye nekomityi ye-puree esuka kumapaya-14 amagremu. Ukongezelela, kukho ezininzi iivithamini A, C, i-potassium kunye ne-carotene kwisiqhamo.
4. Kwimononi enye iqukethe i-1.5-2 gram ye-sucrose, kunye ne-vitamin C. ye-oncogate.
5. Ukongezelela kwiziqhamo ezikhankanywe ngasentla, ubuncinane beshukela zendalo zifumaneka kwiipulo eziluhlaza, ama-apricot, ama-blackberries, ama-blueberries, ama-raspberries, iipereaches, i-melon, i-currants ezimnyama, iipereyari, i-mandarin, i-grapefruit, i-watermelon, i-plums kunye ne-gooseberry eluhlaza.

Ziziphi iziqhamo eziqulethe i-sucrose?

1. Kwiglasi yamagilebhisi enamagilebhisi aqukethe igramu ezingama-29 ze-sucrose. Isityebi se potassium kunye neevithamini ezahlukeneyo.
2. Ibhanana iqulethe i-12 gram yeshukela kunye ne-5 grams yesitashi. Ngomhla ungayidli ngaphandle kweengcezu ezine.
3. Ku-100 amagremu wamakhiwane anezigremu ezili-16 ze-sucrose, kunye newayini elomileyo, kwaye nangaphezulu, ngoko kufuneka uqaphele ngakumbi.
4. UM Mango yiyona mveliso ephezulu kakhulu yeekhalori, eline-batch enye ine-35 g iswekile. Kodwa kufuneka idliwe, kuba iqukethe i-phosphorus, i-potassium, i-niacin, i-fibre yokutya kunye ne-beta-carotene.
5. Kwindebe yeinanapple iqulethe iigremu ezili-16 zeshukela, kodwa kufuneka isetyenziswe ngokulinganiselwe, kuba isityebi se potassium, i-vitamin C yendalo fiber.
6. I-Cherry yi-berry ephezulu kakhulu kunye nekomityi enye iqulethe i-18-29 gram ye-sucrose, nangona ikomityi ye-cherry enomuncu iqulethe i-9-12 amagremu eshukela.