Ukutya kokutya

Ngaba ufuna ukulahlekelwa isisindo ngo-5-10% wesisindo sakho ngexesha elifutshane kakhulu, kodwa ungazixhatshali nendlala kwaye ungaziphiki ukutya okuthandayo? Isisombululo kukuba: ulawulo olutsha kwi-dietology - volumetric!

Unjingalwazi wezondlo, umlawuli webhubhoratri yokuziphatha okunomsoco kwiYunivesithi yasePennsylvania, isazi sokutya esaziwayo uBarbara Rolls uchithe iminyaka engama-20 efunda inkqubo yokuhlalisa kunye nefuthe layo ekufunweni nasekuphuhliseni ukukhuluphala. Ngokusekelwe kuphando lwakhe, wavelisa iindlela zakhe zokutya - i-volumetrics (ukusuka kwisiNgesi volume volume). UDkt. Rolls uchaza ukusebenza kwayo nje: "Ngokukhetha ukutya okuqulethe iikhalori ezimbalwa ekusebenzeni, unako ukwandisa inani elidliweyo, kodwa ngexesha elifanayo ukunciphisa i-calorie yokudla."
Ubuninzi bekhalori
Ngokutsho kwiphando elishicilelwe nguBarbara Rolls ngo-2011 kwi-American Journal ye-Clinical Nutrition, abantu abadla ukutya okudliwayo ngaphambi kokutya, i-25% yabo, badla i-360 kcal ngaphantsi. Oko kukuthi, ukutya okuninzi sikudlayo, ngokukhawuleza sithintela ukutya kunye neekhalori ezimbalwa esizifumanayo. Kwaye ukuba emva kokutya sinomvakalelo omnandi wokuba satiety, ke phezulu sinalo ithuba lokumelana nokutya okunjalo ngokuqhubekayo. Kule meko, akunakulungelekile ukushiya izitya zakho ezizithandayo. Kuphela kufuneka ufunde umlinganiselo. Le milinganiselo kwi-volumetric yinkcazo yexori yexori, oko kukuthi, inani leekhalori ezi-100 g yemveliso (kcal / g). Nantsi umzekelo olula. Ngenye ikomityi yeekhakliya ezingama-434 kcal ziqulethwe, kunye nekomityi yamagilebhisi - kuphela i-kcal ye-104, eyona i-raisin ine-high-level of calories kunezidiliya: 2.6 ngokuchasene ne-0.6. Kuthetha ukuthini ukusebenza? Amajikijolo amancinci angadliwa ngaphandle kokonakaliswa kwesibalo kathathu ngaphezu koomisiwe.

Izinto zokutya
Ubuninzi beekhalori zomkhiwane buchaphazelekayo kwizinto ezi-3: amanzi, i-fibre, i-fat.

AMANZI yintloko. Inika umthamo wokutya kwaye ngoko ayiqukethe iikhalori. Ngokomzekelo, iivilfruit zinamanzi ngama-90%, kwisiqingatha seziqhamo (1 isahlulo), kuphela i-kcal 39; izaqathe - ngo-88%, isiqingatha indebe yeenqathe - i-25 kcal kuphela. Isiseko sokwenyuka komzimba siwulwelo kunye nesityebi ekudleni kwamanzi: isobho, iziqhamo, imifuno.

I-CELL - ayiniki nje kuphela ukutya kwevolumu, kodwa iyancipha ngokukhawuleza, oku kuthetha ukuba inika ubungqina obugcweleyo obude kunye nobude ubuncinane beekhalori. Njengoko uyazi, i-fibre icebile kwimifuno kunye neziqhamo, kunye nezolimo.

Amafutha anobuninzi bekhalori: 9 kcal nge-1 g. Le kabini ephakamileyo njengama-protein kunye nama-carbohydrate. Ngokomzekelo, 1 ithisipuni yebhotela ibandakanya iikhalori ezininzi njengezindebe ezimbini ze-broccoli.

Ukusebenzisa kwikhompyutheni yemihla ngemihla yokuxinwa kwekhalori kulula. Inokuthi isebenze njengendawo yokubhekisela ekukhetheni iimveliso ezithile. Ukutya, okunamandla okubaluleke kakhulu kunenani (ubuninzi beekhalori ukuya ku-0.6), kunokufakwa kwisondlo ngaphandle kwemimiselo: le ininzi yemifuno neziqhamo. Ukuba ukuxinwa kwekhalori kuvela kwi-0.6 ukuya kwi-1.5, oko kukuthi, ukutya okunjalo kunokuba, kodwa kwimeko elungileyo, ngaphandle kokutya ngokutya-oku kusebenza kwimbewu yokutya, inyama ephilileyo, iimveliso zobisi ezincinci. Izifundo ziqinisekisa ukuba ukuba udla ukutya kunye nexori yexori ye-kcal engama-60 kcal nge-100 g (kungakhathaliseki ukuba ubukhulu becandelo), ubunzima obunzima buhamba. Ungadla ukutya nge-calories ukuxinwa kwe-60 ukuya kwi-150 kcal nge-100 g kwaye ngexesha elifanayo ukulahleka ubunzima okanye ukugcina ubunzima, kuxhomekeke kwinqanaba lomsebenzi wokwenyama kunye nesilinganiselo semitha. Kodwa ngeemveliso apho iikhalori ziphindwe kabini ngaphezu kobunzima besahlulo (ngesantya se-150 kcal / 100 g): ushizi, inyama enamafutha, isonka, iipesele - kufuneka uqaphele ngakumbi. Ukutya oku "dense" kufanele kubekwe kwaye kuhlawulelwe ngumlinganiselo omkhulu wokutya ngeqondo eliphantsi lekhalori. Kwakhona uDkt. Rolls ucebisa ukuba alandele i-caloric intlawulo yentsuku yokutya. Kuxhomekeke kwiminyaka kwaye akufanele kudlulele: kwiminyaka engama-21 ukuya kweyesi-2 iwaka lamawaka kcal, kwiminyaka engama-26 ukuya kuma-50 ukuya kwe-1.8 kcal kcal, kwi-51 +-1.6 eyi-kcal yamawaka.

Imenyu yemihla ngemihla:

• Isidlo sakusasa: i-muesli okanye i-cereal (kwi-milk ubisi okanye ngamanzi) kunye neziqhamo / amajikijolo, okufuneka ukuba ibe malunga nesiqingatha somdla wokuqala kunye nesondlo.
• Isidlo sasekuseni sesibini: i-yogurt encinci yeoli, ezinye iziqhamo kunye nesiqwenga sesibini.
• Ukutya: isobho esinomsolo semifuno, inyama ephilileyo kunye nemifuno, i-steamed, kwi-oven okanye ebilisiwe.
• Ukutya isidlo: intlanzi, umzekelo, kunye nelayisi zasendle kunye nemifuno engekho-starchy eneengqolowa ezinobuninzi beekhalori eziphantsi, kufuneka zithathe indawo yesigxina se siqhelo.
• Ukutya okutyayo: i-curd yokutya, i-fat fat-fat, isithelo, isinkwa sokutya.
• Ukusela: Amanzi amaminerali, itiye eluhlaza, i-juice esandula ngokucoca, iziqhamo kunye nobisi.
  

Imithetho yokulinganiswa kwemilinganiselo

1. Yidla imifuno okanye izithelo kunye naluphi na ukutya okudliwayo. Eyona nto iyenziwayo, i bhetele. UDkt. Rolls uyaqinisekisa: nangona ukwandisa inani lokutya ngeendleko zemifuno kathathu, uya kuhlaziya umzimba! Nangona kunjalo, khumbula ukuba ngaphandle kwemimiselo, imifuno ingadliwa kuphela ngaphandle kwamafutha.
2. Yidla ... ngaphambi kokutya. Qala ngesitya esiza kuthatha indawo enhle esiswini: isobho okanye isaladi. Umququ unokuba yimifuno, kumhluzi omncinci. Isaladi - isidlo sakusihlwa kunye nesidlo sakusihlwa, kwisidlo sakusasa - iziqhamo.
3. Jabulela ukujongwa kwesebe epheleleyo. Kule meko, ubuchopho bufumana ngokukhawuleza umqondiso wokuzonwabisa, kwaye apho kukho ukuzonwabisa, akukho mngcipheko wokutya ngokutya, uthi umdali we-volumetric.
4. Ungayeki iprotheni. Ngokungafani nemifuno nezithelo ezizaliswe ngamanzi, iiprotheni zinika ixesha elide. Ukongezelela, ukutya okunamandla kwamaprotheni akusongeli ukubonakala kobunzima obukhulu. Kwindlalifa yeprotheni ephakamileyo ekudleni ingaba ubisi kunye ne-muesli yasekuseni, iimbotyi okanye i-tofu kwisaladi, intlanzi yeentlanzi, i-turkey, inka ye-dinner okanye isidlo sakusihlwa.

Iimveliso ezinobunzima beekhalori eziphantsi:

• Canteen imifino, iifuno ezinomthi;
• Nekrakamistye imifuno, iziqhamo;
• Imveliso yobisi ephantsi.

Iimveliso ezinobungakanani bekhalori ephezulu:

• Abacuki kunye neepopu;
• Ikhekhelethi kunye neesekese;
• Amadlelo amnandi;
• Amantongomane kunye neziqhamo ezomisiweyo;
• Utywala;
• Butter;
• Amafutha afuno.
  

Indlela yokwandisa inani lezityalo kunye nemifuno ekudleni:

• Qala isidlo sakusasa nge orange okanye kwisiqingatha sevil grafruit.
• Yongeza isiqhamo se-puree kwisihlama (endaweni yebhotela).
• Beka amajikijolo amnandi kunye neziqhamo kwizityalo kunye ne-cereal.
• Faka indawo yobusi nge-berry sauce.
• Yongeza i-cauliflower ukuze unqunywe endaweni yesonka
• Khonza i-pasta kunye nemifuno: i-broccoli, i-asparagus, iimbotyi, iipasta ezihlaza, ithanga, njl.
• Beka ama-mushroom kwi-salads, amaqanda ahlambulukileyo, isobho, i-stew.
• Yenza iimbini ezinobusizo zokutya okutyumkileyo: uceke we-melon, ehlanganiswe ngeha, amaqabunga e-lettuce kunye necawu ye-salum, njl njl.
• Yongeza izithelo kumasaladi nakwiisantike zesiqhelo: ipereach, imango, isi-mandarin.