Ngenxa yoko, indlela echanekileyo yokunciphisa umzimba kukuba ukunciphisa iikhalori zokutya okulungiselelwe, ngokutshintsha indlela yokupheka okanye ukulungiswa kwesitya.
Oku kufanele kwenziwe njani?
Umxholo we-caloric weesitya unokuncitshiswa, ngaphandle kokutshintsha ingcamango yabo kunye neqhumiso oyithandayo. Ungakwazi ukunciphisa umzimba ngokuqhubeka udla ukutya okuthandayo.
Into yokuqala ongayenza ithatha indawo yezinto zakho zobisi ozithandayo kunye nokutya okuphantsi kwekhalori. Ngokomzekelo, esikhundleni se-ngulube negusha, ungasebenzisa i-turkey ephilileyo, inkukhu okanye imvana. Ngethuba lokupheka, isikhumba kunye namafutha kufuneka kunqunywe. Iimveliso eziphantsi kweekhalori zifumaneka xa zipheka kwiibhoyili ezimbini.
Ubisi lunganxila iipesenti enye neyesigamu, i-yogurt, i-yoghurt kunye ne-vanilla enomxholo we-fat. Ngokubhekiselele kwintetho, ngoko ke ayitshintshi, i-calori ephantsi iyancitshiswa ngokucacileyo. Inyama ayimfuneko nje ukuba iposwe, kodwa nayo incinane. Ukutya okunye, ucezu wenyama ubungakanani bomgangatho wesundu sakho buya kukwanela, oku malunga nama-80 ukuya kwekhulu.
Ngokunciphisa inani lokutya elidliweyo, umxholo wekhalori wemihla ngemihla unciphisa.
I-neutralization yeekhalori
Ingongoma ebalulekileyo kwondlo - ukwazi ukuba i-blood glucose level iphakama ngokukhawuleza emva kokutya ukutya. I-glucose ifomathi amafutha kwaye inika amandla ngosuku olulandelayo. Kwiimveliso zonyulwe njenge-index glycemic (GI).
Ukutya ngesalathisi esiphezulu se-glycemic sitshiswa ngokukhawuleza kwaye ngexesha elifutshane liphakamisa izinga le-glucose. Umzimba uqala ukuwugcina. Emva koko, izinga le-glucose liwa ngokukhawuleza. Ngokunciphisa i-glucose, umntu uqala ukuziva ukuba ufuna ukutya. Yingakho sisitya kakhulu.
Ngokuqinisekileyo, unokutya ukutya okumnandi kunye nomxholo ophezulu we-GI, kodwa kulo mzekelo, umxholo wekhalori uza kupheliswa. Njengabaninzi bokutya, isitya esinamafutha angaphezulu kwesalathisi sentsholongwane singatshintshwa kunye nemifuno kunye nefiber, ephakathi kwazo. Ngenxa yokuba iziqhamo ziphantsi kwekhalori kwaye ziqukethe umthamo omkhulu wefiber, zizalisa isisu kunye namathumbu, ukuvimbela ukuxutywa kwamafutha e-carbohydrate egazini lomzimba womntu. Ngenxa yoko, ukuzaliswa kwexesha kuya kuba sikhulu kwaye inani leekhalori zansuku zonke liyancitshiswa.
Okokuqala, ukutya kufuneka kudliwe ngaphandle kwezinye iziqhamo. I-calorie enye isidlo, iziqhamo ezongezelelweyo ozozidla ukuze unciphise inxalenye yeoli. Ukuba isidlo sinamatholeji ambalwa, ngoko umlinganiselo weziqhamo zawo kufuneka ube ngowesibini ukuya kubini. Ukuba iikhalori zininzi - enye ukuya kweyesithathu.
I-fiber ephezulu kwisiqhamo, ngakumbi baya kuba namafutha.
Indlela yokunciphisa inkcazo ye-glycemic?
Omnye umgaqo kukunciphisa i-index glycemic (GI) yokutya kokutya. Ukuba kusasa ungakwazi ukufumana iipesele okanye i-pastries ene-GI ephezulu, ngelixa ungalilibali ngesiqhamo, ngokokutya kwesemini udle ukutya kunye ne-GI ephantsi. Ezi ziquka ukutya kunye nemifuno. Ukutya, kungcono ukuba ungadli iikhalori nonke. Kunoko, unokutya inyama ephilileyo, i-cottage cheese okanye i-kefir yokusela kunye namafutha aphantsi.
Musa ukuchitha ixesha ukuthelekisa netafile zeGI. Endaweni, khumbula le nkcazelo elandelayo. Inombolo ephezulu yeGIs ineshukela nazo zonke iziphumo zayo. Ezi ziquka iibheke, iilekese, isonka esimhlophe. I-croup ayinanto engaphantsi. Iintlahlela kwindawo yokuqala kwizinto eziphantsi kwekhowudi ye-glycemic.
Kufuneka kuqatshelwe ukuba ukuqhubela phambili umveliso kuboniswe kuyo, ukukhutshwa kwayo kunye ne-GI.
Into ephambili yintlangano
Ukuhlanganiswa kwemveliso kwiitya zokutya kubaluleke kakhulu, ngoko ke, ingqwalasela ekhethekileyo kufuneka ihlawulwe kule nto. Ungadli inyama kunye ne-pasta okanye iimveliso zamazambane. Olu dibana luqukethe inani elikhulu leekhalori.
I-garnrpravilnee eninzi yendawo yemifuno isalathisi, ibhaka, iqhutywe okanye ihlambuluke. Into ephambili ayinayo iitatata. Ukutya okunjalo akuyi kuzaliswa, kodwa awuyi kudibanisa amakhilogremu angaphezulu. Ilayisi okanye ezinye ukutya eziphezulu-khalori nazo zihle kakhulu nemifuno eyahlukileyo.
Iindlela zokupheka ezintathu ezilula zokunciphisa ikhalori
Sebenzisa ii-sauces ezahlukeneyo
Amasike amaninzi afaka inani elininzi leeekori kwiitya zakho ezizithandayo. I-cream, ukhilimu omuncu, zizikhokeli kule ndawo. I-Ketchup yinto ekhethekileyo, kuba ekubunjweni kwayo njenge-thickener isetyenzisiwe. Zonke zizonambitheka kakhulu, kodwa ziqulethe amaninzi amaninzi kunye neekhalori ezingaphezulu.
Ngomlinganiselo olinganiseleyo, kuyimfuneko ukusebenzisa i-oyile yemifuno. Ncedisa ama-saladi ngeviniga ye-aple cider okanye i-yoghurt engenayo i-fat ye-unsweetened. Yaye ilungile, kwaye umzimba uyanceda.
Jonga oko uselayo
Uninzi lweekhalori ziqulethwe kotywala, itiye kunye nekhofi, oza kuthanda ukusela.
Phuza ikofi okanye itiye kwi-tar, unike ushukela. Yiphuza itiye elimnandi ekuseni, xa i-pancake iqala ukuhlala. Ukususela ekunxileni okonkothile, kungcono ukuyeka, njengoko kuzisa ingozi enkulu kwimpilo.
Utywala lungcono ukusela ngokulinganayo, njengoko kubangela ukutya, kwaye ngoku kuphinda kutywala kwaye ngokufanelekileyo, ukubonelelwa kwamanqatha. I-Kvass ayikhuseli kwikhalori.
Ungaxeleli mveliso ephakathi
Iidyhusti kunye ne-cutlets ezisuka kwivenkile ziyimveliso enomxholo ophezulu wekhalori, kuba zihlala zongeza isonka kunye namafutha aphantsi. Iipancake kunye ne-pelmeni zinomxholo ophezulu wekharori ngenxa yomgubo kunye nenhlama.
Ukuba ufuna ngokwenene i-cutlet - uthenge inyama yesitolo, yenza isiFrentshi uphinde upheke ama-cutlets ekhaya.
Kungcono ukulahla zonke iintlobo ze-yoghurts ezipapashwe, njengoko ziqulethe i-calories epheleleyo. Yilokho equlethwe kwi-celibacy. Kwaye awukwazi ukuyidla enye ibhotile.