Ukuze kugcinwe isibalo esifanelekileyo, abaninzi banqwenela ukuyeka nayiphina imveliso ephezulu yeekhalori. Kodwa ngamanye amaxesha kubalulekile ukunyamekela nje ubungakanani, kodwa nangomgangatho weekhalori ezigqityiweyo, kuba kunye nabo kufuneka sifumane izinto ezincedo. Ngokomzekelo, izondlo ezinomsoco zininzi ngokwaneleyo, ngoko kuya kuba kukungabikho kancinci ngokubakho ngaphandle kokutya kwakho.
Amantongomane ayimithombo yempilo enempilo
Ukugatya ukutya amanqatha, ufisa ukulahlekelwa isisindo wenze iphutha elikhulu. Emzimbeni wethu, ezi zinto zenza imisebenzi emininzi ebalulekileyo:
- iipilids ziyingxenye yeembrane zeseli;
- Amafutha ayimfuneko ekuqulunqweni kwamahomoni athile;
- banceda ukugawula amaprotheni kunye namavithamini amanqatha amaninzi;
- ukucotha ukutya, ukugcina isigxina;
- ukuqhelanisa umsebenzi wengqondo.
Kuvela ukuba amafutha - imveliso efunekayo kulabo abafuna ukuba nomzimba okhangayo, ewe, ukuba uyayisebenzisa ngobuncinci kwaye ukhethe iimveliso eziqulethe iindidi ezinamafutha. Uncedo kumzimba ulethe i-omega-3 fatty acids engenayo i-othyga-3, ekhoyo eninzi kakhulu enokufumaneka kuyo nayiphi na amanqatha. Zinceda ukulungelelanisa umgangatho we-cholesterol, ukuphucula imeko yesikhumba, kunye nokuzalisekisa yonke imisebenzi engentla, ukuncedisa ukukhawuleza isantabolism nokukrazula ngokukodwa iikhilogram ezingaphezulu. Amantongom axhamla ebuchosheni, kuba eli candelo li 70% lipid.
Iikhalori ezisuka kumantongwane azigcinwa ngendlela yeoli
Ukuqhubeka ukuthetha malunga nokuba uncedo kangakanani kumantongomane, awukwazi ukushiya ukukhankanya umxholo ophezulu weprotheni kuwo. Ziyimvelaphi ye-amino acid efunekayo, enoba umzimba wethu awuvelisi, kodwa oko kufuneka ukuba akhe amaprotheni akhe. Ngoko ke, iincinci zamantongomsi ngosuku luyilo lokusindiswa ngokwenene kubantu abadliwayo abangadli inyama.
Umxholo wee-carbohydrates kumantongwane amancinci, ngoko ukusetyenziswa kwabo okulinganayo akulimazi kumfanekiso. Nangona kunjalo, banikezela umzimba ngefiber, ekunceda ukucoca amathumbu kunye nomgangatho ogqwesileyo wezondlo kwi-microflora yethu evamile.
Kufuneka ukwazi nokuba yiyiphi iinqabunga ezilungileyo zesibindi. Ukuphucula umsebenzi walo mzimba kufake isandla kwiimalmond kunye neepistachios, eziqhelekileyo ukuvelisa i-bile.
Nangona kunjalo, oku akukho konke abantu abanenkathalo ngempilo abanokufumana uncedo kumantongomane. Amantongomane abhekiselele kwindlu yokugcina iivithamini, ezibandakanyekayo. Ngaphandle kokuthabatha inxaxheba, ukuphendulwa kwezinto ezinokwenziwa kwezinto ezinokwenziwa kwezinto eziphilayo akunakwenzeka, ngoko, i-hypovitaminosis ihlala ihamba kunye ne-metabolism eyingozi. Amanqwana amancinane ngosuku aya kukusindisa kwi-vitamin defence. Ukongezelela, iinqutyana ziqulethe iindidi ezilandelelanayo, ukungabikho kwezinto ezibangelwa ukuncipha kwi-metabolism.
Isiqhelo sobusuku samantongomane
Kulo luhlaza luncedo, usuku olwaneleyo lokutya i-20-30 grams yamantongomane, ahambelana nama-calories angama-150. Akunakuqonda ukuba uyidle ngaphaya kwekhulu legrama ngexesha, ngenxa yokuba loo nto iyakuthi ibe yinto eninzi, ibe ngumthwalo onzima kwi-digestive system, kwaye i-acid fatty acids efunyenwe ngokugqithiseleyo iya kubalwa njengamafutha amaninzi.
Kufuneka kwakhona kuthathelwe ingqalelo ukuba amanqamle anesakhiwo esiluncedo kunye nokuchasene. Ngokomzekelo, ngenxa yento ephakamileyo yamanqwanqwa, kufuneka ikhutshelwe abantu abanezifo zesibindi. Ukongezelela, zinezikhwebu ezinamandla. Ewe, ubunzima obunzima , ngokuchasene neengcamango eziphambili, akuyinto engqinelanayo yokusetyenziswa kwamantongomodare.