Kunzima kakhulu ukuyeka umnandi ngexesha lokulahleka kwesisindo. Ngokukodwa xa kukho ezininzi izilingo ezikujikelezayo: i-tsokolate, i-ayisikrimu, iigwele kunye nezinye iidyuli. Kodwa kukho imigaqo emininzi, elandelayo emva kokuba abathandekayo bamathandayo abanakuxhalabisa ngesisindo esingaphezulu.
Inyaniso malunga neesekese
Emva kokuvavanywa kwamanye amava kwakuboniswa ukuba abantu abathanda iilekese bafumana iikhilogram ezingenakudlula kakhulu kunokuba bengathandi ukutya okunomsoco, ukutya okuhlwaya. Abathandi abathandekayo banesicatshulwa esisigxina somzimba, kwaye abaxhomekekanga kwi-hypertension. Ukungafumani iiplundi ezongezelelweyo, i- carbohydrate kufuneka ilandele i-15% yenani leetekori ezidliwe, kodwa kufuneka udle ukutya okunempilo kunye ne-carbohydrates ephantsi.
Isizathu esiphezulu sokubonakala kwamapounds angaphezulu, ukuba iilekese ziqulethe i-carbohydrate eninzi, emva kokuba emva kokuqhafaza kuguqulwa. Xa umzimba omningi ungenalo ixesha lokuwugaya, kwaye uya kuba ngamafutha.
Ungadla iifumaneki ukuba ungabi ngcono?
- Kukulungele ukutya okumnandi kuze kube ngu-12: 00 ukuya ku-16: 00 ukuya ku-18: 00. Kulo thuba apho umzimba ufuna ushukela, kuba ubuninzi bawo egazini buhla kakhulu.
- Ukuba kukho iilekese zobusuku, awuzukufumana iipilisi ezingaphezulu, kodwa uphula ubuthongo bakho.
- Kukulungele ukutya okumnandi kwimihla yeveki, njengoko iikhalori zidla ngokukhawuleza kule mihla, kwaye ithuba lokungafumaneli iipounds ezidlulileyo.
- Zama ukudla iidyuli ezingenayo iikhalori ezininzi kwaye zineenkcukacha ezisezantsi ze-glycemic index.
- Musa ukusela iziphuzo ze-carbonate.
- Lawula inani leetekese ezidliwe, kungcono ukutya ngaphantsi kokutya ngokutya.
- Yidla umnandi, xa umzimba uwufuna ngokwenene, kwaye awukho mkhuba imihla ngemihla.
Iinzuzo ezivela kwiiskese
I-Sweet ayiyi kukulimaza xa uqhuba rhoqo, emva kwesiqingatha seyure emva kokuqeqesha emzimbeni, kukho "i-fribhohydrate window". Ngombulelo awuyi kuzuza kuphela iipounds ezili-1,6, kodwa ugcine kwakhona izibonelelo zomfanekiso wakho. I-carbohydrate efanelekileyo iya kunceda ukubuyisela izinga legazi le-glucose, eliwela emva koqeqesho.
Umzekelo weesekese ezingasonakalisi sakho isibalo
Ubusi
Yimveliso emihle yokufaka iswekile. Inyosi ingafakwa kwi-cereal, muesli , itiye, njl. Akunakuchaphazela ukubonakala kwe-cellulite kunye namafutha amaninzi. Ukuba ufuna i-sweet, i-spoonful ye honey iyakunceda ukulahla lo mnqweno. Kodwa oku akuthethi ukuba ungadla ubusi ngobuninzi obungenamkhawulo, kuba endaweni enhle uya kuba nengozi nje.
Chocolatelethi emnyama
I-tsholetele ebuhlungu ivumelekile ukuba idle ngaphandle kokulimaza kumfanekiso. Xa uthengi, jonga inani le-cocoa, kufuneka libe ngu-70%. I-tsokolate ebomvu yinto ekhuselekileyo yokuthintela umdlavuza kunye nentliziyo kunye neengxaki ze-vascular.
Marmalade
Kwi-marmalade kukho ezininzi iikhalori, kodwa isenokusetyenziswa ngaphandle kokulimaza umzimba. Yaye yonke into enombulelo yokuba iyasusa i-toxins kunye ne-toxins evela emzimbeni, kwaye iphinda iyanciphise izinga le-cholesterol egazini. Ukubunjwa kwalolu bumnandi akubandakanyi amafutha anobungozi.
Zephyr
Le mveliso iqukethe iiprotheni, eziyimfuneko kumzimba. Ukuba uthengela i-marshmallow elula ngaphandle kwezongezo, umzekelo, ngaphandle kwecoleta, ngoko iqulethe iikhalori ezimbalwa.
Iipesele zaseMpuma
Ezi iilekese ziquka amanqatha, ubusi kunye nezithelo ezomileyo, ezikhawuleza ziyanelisa indlala kwaye zigcine ingqiqo.
Ice cream
Kukulungele ukukhetha okukhethwa kukho okuqulethe ubisi. Ungathengi i-ayisikrimu ngezidibaniso ezahlukeneyo, umzekelo, nge tshokoleji okanye nge-jam. Eyona nto inobungozi kubalo i-ayisikrimu - iqhwa leqhamo, kwaye i-dessert enokubaluleka xa iyenziwa kwimijelo yendalo.
I-Jelly kunye ne-pudding
Ukubunjwa kwezi zondlo kubandakanya izinto ezichaphazela kakuhle umsebenzi wesisu kunye namathumbu, kunye ne-metabolism kunye ne-cholesterol. Ukongeza, ziqukethe iikhalori ezimbalwa. Kwaye, kwakhona, senza ukugcinwa, okwezemvelo izithako, umonakalo omncinci kumzimba.