AMAZAMBANE ESIFO SIKASHUKELA: IZINZUZO NOKULIMAZA

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Ake sixoxe ngokulangazelela kokudla kwabanesifo sikashukela. Lapho kutholwa kuqala ukugula, ezinye iziguli ziwela ekudumazeni kwangempela - kwenzeka kanjani ukuthi uyeke izitsha zakho ozithandayo! Yebo, kusuka kumaswidi ne-lemonade, noma ukunambitheka kwamazambane athosiwe kuzodingeka kulibaleke! Ngabe lokhu kunjalo, siyaqonda ngokuningiliziwe.

Ubhatata onesifo sikashukela - udle noma ungadli?

Ingabe kufanele ngilahle ngokuphelele amazambane kushukela? Abathandi bokudla abashisekayo ikakhulukazi benza lokho - abadli amazambane nhlobo, bebheka ukuthi isitashi esikuyo uyakwazi ukwengeza ushukela wegazi ngokushesha. Faka esikhundleni semifino emnandi okusanhlamvu neklabishi. Indlela ayilungile. Noma iyiphi i-endocrinologist izokutshela ukuthi ungasebenzisa isilinganiso esilinganiselwe samazambane sikashukela, yize kungekho mbuzo wama-french fries kanye nezibiliboco ezinamafutha.

Izici eziwusizo zamazambane

Ngikholwe, hhayi ngoshintsho. I-Potato tuber, ngaphezu kwesitashi, esikusabisayo, iqukethe izinto ezilandelayo zokulandela:

I-Sodium ne-calcium, enikeza impilo kuwo wonke amaseli omzimba futhi iqinise uhlelo lwamathambo;
I-Magnesium ne-potaziyamu ziyizinto ezidingekayo zokudla okujwayelekile kwemithambo yegazi, izicubu, ubuchopho nenhliziyo;
I-Cobalt ne-zinc kuyizinto ezibaluleke kakhulu ekugcineni kwamasosha omzimba, emikhunjini enempilo kanye nasesitho sangasese sowesilisa;
I-Boron, ithusi kanye ne-manganese - kuyadingeka imetabolism ejwayelekile, ethinta ukwakheka kwegazi nezicubu zomzimba;
I-potassium ne-phosphorus ziyazuzisa izicubu zenhliziyo nobuchopho, okuthinta umbono kanye nohlelo lwezinzwa.

Hhayi uhlu olubi, akunjalo? Kukhona amavithamini kumazambane - PP, C, E, D kanye nabanye. Futhi i-polysaccharides enesihluku ethinta amazinga kashukela nayo iyatholakala ku-legumes, okusanhlamvu, kanye nommbila, kepha ngasizathu simbe abanesifo sikashukela bethembekile kubo. Okuqukethwe kwekhalori komkhiqizo kungokwesilinganiso - ama-kcal angama-80 aqukethe amagremu ayi-100 amazambane abilisiwe (ukuqhathanisa - 445 kcal engxenyeni enkulu yama-fries aseFrance!)

Inkomba ye-glycemic yamazambane iyahlukahluka ngokuya ngendlela yokulungiselela. Izinga eliphakeme kakhulu lamazambane abunjiwe angama-90. Kepha kumuntu obilisiwe - angama-70 kuphela.

Ngokubuka ukwakheka okucebile komkhiqizo, akufanele ulahle amazambane ngokuphelele ngesifo sikashukela, kodwa kufanele kube nemikhawulo. Ukudla amazambane aphelele nsuku zonke akufanele kudlule amagremu angama-200. Ngaphezu kwalokho, lesi sibalo sihlanganisa namazambane wokulungiselela isobho, nezitsha eziseceleni.

Pheka, isitshulu, ukhuphuke. Ukuthaya?

Futhi uma ungadla amazambane (yize unemikhawulo), siqala ukupheka. Ungapheka kanjani amazambane kashukela ukukhulisa ukugcinwa kwazo zonke izinto ezibalulekile?

Abanye ochwepheshe baluleka ukwanda nezilimo eziyizigaxa ezibandayo ubusuku bonke, bathi, isitashi sizongena emanzini - sidle ngentokozo! Siphuthuma ukudumaza - kanye nokuhlanganiswa kwesitashi nalokhu kunyusa, zonke ezinye izinto eziwusizo zomkhiqizo nazo zizodlulela emanzini.

Kuzo zonke izinhlobo zokupheka, ukubilisa noma ukubila kuyindlela enhle kunazo zonke. Kukule fomu ukuthi amazambane azogcina zonke izakhiwo ezizuzisayo futhi abe ikhalori elincane kakhulu.

Ungabilisa amazambane ezikhunjeni zazo - ngoba ukusatshalaliswa kwamaminerali kanye namavithamini kuzilimo eziyizigaxa akufani. Inani labo eliphakeme likhona ngaphansi kwesikhumba. E-peel, ungabhaka amazambane ku-rack ye-wire - uthola uhlobo lokulingisa lokubuthana ngomlilo.

Amazambane ahlikiwe - umkhiqizo awusoshukela ngokuphelele. Okokuqala, ngaphandle kokungezwa kwebhotela nobisi akunambitheki. Okwesibili, ama-polysaccharides ongawadingi kumazambane abunjiwe agaywa ngokushesha okukhulu kunokwenziwe okubilisiwe noma komhluzi.

Ngokuqondene nokuthosa, le ndlela yokupheka ayihlinzekelwe ekudleni okuphelele. Kungcono ukunikeza ipani yokuthosa oyithandayo, ukuze ungamhlazisi ubukhona bakhe ekhishini.

Ubhatata	Inkomba ye-Glycemic	Okuqukethwe kwekhalori ku-100 g
Kubilisiwe	70	70 - 80 kcal
Ubilisiwe "ngomfaniswano"	65	I-74 kcal
Bhaka "umfaniswano" ku-grill	98	145 kcal
Okuthosiwe	95	327 kcal
Ama-fries aseFrance	95	445 kcal
Amazambane aboshwe ngobisi nebhotela	90	133 kcal

Sikholelwa ukuthi akunangqondo ukuchaza lezi zibalo. Ithebula libonisa ukuthi izitsha zamazambane ezinenkomba ye-glycemic ephansi nokuqukethwe okuphansi kwekhalori zilungile kumuntu onesifo sikashukela. Manje ukukhetha kungokwakho.

Kancane ngemigomo

Ukudla ngokulinganayo komuntu onesifo sikashukela kuyisihluthulelo sesinxephezelo sesikhathi eside sokugula. Ukudla kufanele kususelwe kunqubomgomo yokweneliseka okukhulu kwesiguli kumsoco. Lapho uhlanganisa ukudla, kudingekile ukubala ukubalwa kwesisindo somzimba esifanele isiguli esithile kanye nohlobo lomsebenzi awenzayo.

Abantu abasebenza umsebenzi olula kufanele bathole i-30-35 kcal ngosuku ngekhilogremu ngayinye yesisindo somzimba esifanele,
umsebenzi olinganiselayo - 40 - 45 kcal,
esindayo - 50 - 65 kcal.

I-15-20% yokuqukethwe kwe-caloric yokudla kufanele kube kumaprotheni, 25 - 30% - emafutheni, kuthi ama-55 - 60% - kuma-carbohydrate.

Sithola iziphetho ezifanele

Kumele ukwazi ukuhlala nesifo sikashukela.

Ngeshwa, lesi sifo ikakhulukazi sinquma indlela yempilo. Kepha uma uhlela irejimeni nokudla ngendlela efanele, isifo sikashukela ngeke sikukhathaze. Uyazi cishe yonke into ngokudla, ngakho-ke hlela, ubale futhi ukupheke ngokwakho "okulungile" ukudla ngokwakho. Imilutha yokudla, njengayo yonke imikhuba yethu, ingashintshwa. Thanda amazambane abilisiwe esikhundleni othosiwe - okunye kuyalingana, ngikholwe! Vala amehlo akho bese ucabanga - amazambane abilisiwe amakha, yebo nge dill, nangokhukhamba omusha ... Ukudla! Isifiso sokudla!