Ukutya okunamafutha aphantsi

Ukuba ulandela ukutya ngexesha loqeqesho lomzimba kunye nemidlalo, okanye ukuba ufuna ukukhawuleza ulahlekelwe isisindo, kubaluleke kakhulu ukubandakanya kwimveliso yakho yokutya yansuku zonke enika umzimba wakho amandla anesidingo, kodwa ayiyi kukhupha inani elininzi ngokweekhalori. Imenyu ifanele ibe yenziwe ngendlela enokuthi amandla okwenza umzimba ayenze ikakhulukazi anikwe i-carbohydrates (kukho ezininzi zazo kwiintlobo ezahlukeneyo zokutya, isonka, iizambatho). Kodwa umxholo weemveliso ekudleni kufuneka ulinganiselwe ngenxa yexabiso eliphezulu kakhulu leekororiki. Ngoko ke, ukukhetha ukutya okunamafutha aphantsi kunokuba kufakwe phakathi kokutya.

Ngoko ke kukuphi ukutya okuphantsi kwamafutha? Masiqale ngomzimba. Kungcono ukhethe iintlobo ezinjengeenkomo, inyama yomrathisi, inyama yenkukhu. Inyama ye-elk ifanelekile kakhulu ekulungiseleleni ukutya kokutya, kuba ibonakaliswe ngumxholo ophezulu weeprotheni eziyimfuneko kumzimba womntu kwaye ngexesha elifanayo umgangatho we-fat fat - kuphela 1.7 amagremu weenqatha kwi-100 grams yenyama (ngokuthelekisa: iigremu zengulube ziqukethe ama-33-49 amagremu eenqatha ). Umxholo omncinci wamafutha uphawulwe kwii-mveliso ezifana nezibindi, izintso, imiphunga, intliziyo.

Uninzi lweentlobo ze-sausage ziqulethe ixabiso elincomekayo lamafutha, umyinge wama-20 ukuya kuma-40 amagremu kwi-100 amagremu yemveliso. Ngoko ke, ezi mveliso akunakwenzeka ukuba zifakwe kwimenyu yokutya yomntu omncinci.

Ukupheka iintlanzi, i-crucian, i-pollock, i-herring, i-cod, i-hake, i-pike ifanelekileyo. Ukuba ufuna ukunciphisa ubunzima ngokunciphisa umthamo wekhalori wokutya, akufuneki ukulungiselela izitya kwiintlobo zeentlanzi kunye nomxholo ophezulu weoli - i-eel, i-mackerel, i-halibut.

Ukususela kwimveliso yobisi kuyiminqweno yokukhetha iintlobo nge-fat content (umzekelo, ukuthenga ukhilimu omuncu ama-10% amanqatha endaweni eqhelekileyo kunye namafutha angama-20-25%) okanye iimveliso ezingenawo amanqatha (ngoku ngokuqhelekileyo kuzo zonke ivenkile ungafumana ubisi obuncinane, i-yogurt, i-cottage cheese).

Zonke iiklasi zesonka kunye nemveliso yokubhaka ibonakaliswa ngumxholo ophantsi we-fat - malunga no-1 ukuya ku-1.5 amagremu kwi-100 amagremu yomkhiqizo. Ngokumalunga nomfanekiso ofanayo ugcinwa ngqolowa - ngokukodwa umxholo weoli ungeqile kwi-1 ukuya kwi-3 grams nganye kwi-100 gram yomkhiqizo.

Kodwa imifuno neziqhamo zingadliwa phantse ngaphandle kokuthintela kwaye ngaphandle kokwesaba kokufumana ubunzima obukhulu-phantse zonke ziqulethe ngaphantsi kwegramu enye yeenqatha kwi 100 g yemveliso. Ezinye izithintelo mazivunyelwe kuphela ngamazambane, kwaye nangona kungenjalo ngenxa yobuninzi bamafutha (umxholo wabo kwizigulana nazo ziphantsi kakhulu - kuphela 0.4 amagremu nganye nge-100 amagremu yomkhiqizo), kodwa ngenxa yemeko ephezulu yesitashi. Le carbohydrate iyangena kalula ngomzimba wethu, ngoko ukutya isonka esikhulu sezambatho kunokukhokelela ekubunzeni umzimba.

Ukuhambelana nazo zonke iingcebiso ezi ngasentla ziyakunceda ulahlekelwe yimpumelelo engaphezulu kwamakhilogremu ngokubandakanya kwimitya yemenyu ukusuka ekutya okuphantsi kwamafutha.