Iifatata ezidibeneyo, umxholo wekhalori ongahambelani ngokutya, uhlala esinye sezidlo ezithandwa kakhulu ngabantu abaninzi. Abo bangenakukwazi ukuyeka iincindi zokunisela umlomo, kuyafaneleka ukuba bazi indlela yokutya ngokufanelekileyo ukutya kweetatata ezidibeneyo, ukwenzela ukuba ingozi kumfanekiso ingancinci.
Ngaba iitatayi ezidibeneyo?
Njengezona ezininzi izitya ezicocekileyo, amazambane othosiweyo ngokuqinisekileyo ayingozi. Ukuqhekeza kwi-crust crisp kubhubhisa phantse zonke iivithamini ezinobomi kunye nezinto ezilandeleleneyo, iicatato tincetu zigcwele ioli, ngamaxesha amaxesha akwandisa umxholo wekhalori wesitya esilungisiwe. Ukuthelekisa, i-192 kcal iqukethe amazambane othosiweyo, kunye neoli ejikiweyo kwiFries yaseFransi ikhula ibe ngama-calorie angu-400.
Ngeendlela zokupheka ezahlukeneyo, ixabiso lamandla lamazambane ezidibeneyo liyashintsha. Iyona ephezulu kumazambane ezomkileyo kunye namaqanda kunye namafutha anama-308 kunye nama-250 kcal. Isiqulatho se-caloric samazambane osiweyo kunye nama-mushroom kunye neklabishi engezansi-ukusuka kwi-125 ukuya kwi-150 kcal.
Zingaphi i-carbohydrate kwiitatayi ezidibeneyo?
Umxholo we-carbohydrates kwi-100 g yeetatata ezidibeneyo ngu-24 g - lo luphawu oluphezulu. Inkcazo ye-glycemic yesi sifo ingama-95, apho abantu abanesifo sikashukela bathetha ukuvinjelwa kokutya amazambane atsiweyo. Kulabo abasondlo, le mali ye-carbohydrates inobungozi ngokukodwa kunye namafutha, kwaye ubuncinane ama-9,5 amagremu kwiitatayi ezidibeneyo, kwaye xa ungazisoli ibhotela xa upheka, ngoko ke, nangaphezulu, njengoko iifatates zixutywe.
Izitya eziqulethe zombini amafutha kunye ne- carbohydrate ngexesha elifanayo zinobungozi kumfanekiso. I-carbohydrates iya kuba yi-glycogen kwaye igcinwe kwisibindi kwiindleko zamandla zansuku zonke zomzimba, kunye namafutha - ubuncinane (5%) ukulahleka kwemali kufakwe kwiiseli ezinamafutha. Ngendlela, i-glycogen eyongezelelekileyo inokuthi ifuthe, kodwa oku kuya kufuna iindleko ezinkulu zamandla.
Iifatata ezidibeneyo kunye nokunciphisa
Ukunciphisa isisindo kwiitatayi ezandiweyo akunakwenzeka ukuba kwenzeke kunoma ubani. Nangona kunjalo, ukulahla ngokupheleleyo izitya zakho ezizithandayo ngokuqhelekileyo kukhokelela ekuphazameni kokutya kunye nesethi yamakhilogremu alahlekileyo. Yingakho iindlo zondlo zicetyiswa ngamanye amaxesha ukuba zivumele ukuxolelwa. Ngamanye amaxesha unesonto ezimbini. Ukuba umntu ulandele ukutya kokuphela kweveki, ngeCawe angadla inxalenye yeetayibhile ezifusiweyo, kunye nesamba esikhulu sesaladi eluhlaza, ikhukhamba kunye netamatato. Ngethuba leveki ezayo, iimveliso ezinqatshelwe kufuneka nazo zisuswe. Ukuba uvumelekile ukuba uphambuke ekudleni kule mode, abayi kulimaza lo mfanekiso, kodwa ngengqondo isithintelo solawulo lokutya siya kuba lula.
Iifomati ezibilisiwe kwiifomu, ngokungafaniyo okuthosiweyo, kunokwenzeka ukuba zibandakanye ekudleni kokulahlekelwa ubunzima. Le mifuno inomdla kakhulu - iqulethe i-vitamin C, i-amino acids, iquka ukungenakulungiswa, kunye nezinto ezimbiwa ngamaminerali - ngakumbi kwi-potato phosphorus kunye ne-potassium.
Iifatata azilimazi inkqubo yokulahlekelwa ubunzima, ayikwazi ukudliwa ngenyama, intlanzi kunye nemveliso yobisi. Kungcono ukudibanisa iitapile ezibilisiwe kunye nemifuno, ukhukhamba, utamatisi, iklabishi (ingakumbi i-sauerkraut), amakhowe anetyuwa.
Iifomate ezibilisiwe kunye nezinye izidlo. Umzekelo, ukutya kokuqala kokutya
- ngesidlo sakusasa kufuneka udle ii-2-3 iizambane zibiliswe ngeyunifomu, uphuze ingilazi ye-kefir;
- ngesidlo sasemini - 200 amagrebate ahlambulukileyo ngeoli yeoli, iklabishi okanye isaladi yesikhoksi, egqoke ngegyoti yendalo;
- kwisidlo - isaladi ye-1 iitatata kunye neqanda eli-1, lifafazwe ngejisi lemon kunye neoli yeoli;
- Njenge-snack ngexesha lokutya kwezambane, ungadla i-apula okanye i-orange.