Ziziphi iimveliso esifanele sizifake kwizinto zokutya ukuze silahlekelwe ubunzima obungadingekile? Abo bafuna ukunciphisa ubunzima bayazi kakuhle ukuvinjelwa kwiitya zokutya ezimnandi kunye nemifuno - kwaye oku kuyinyaniso. Umzekelo, umnikelo omnye kuphela uqulethe i-20-30 gram yeenqatha kwaye unako ukulinganisa i-calhouette yakho ye-250-300 engamaxabiso khalori.
Ngaba kunokwenzeka ukuba ulahlekelwe isisindo, ubeke umgubo kuphela kunye nocoko?
Hayi njalo. Funda ezinye izinto (iimbonakalo ezingabonakaliyo) iimveliso ozimele ungabandakanyi kwimenyu yakho - zombini ukuze ulahlekelwe isisindo, kunye nokukhusela impilo yakho:
- Ukutya okufudumele okulungiselelwe. Sithetha ngezi zitya esikufunayo ukufudumala ekhaya. Nangona umthamo we-fat fat of a frozen is low, zonke ziqulethe ixabiso elikhulu le-sodium kwaye zongeza ezininzi iikhalori ezingadingekile kumzimba. Ngoko ke, kungcono ukukhuphela konke ukutya okunjalo ekutya kwakho.
- Imveliso yokukhanya. Ungakhohliswa yimibhalo ebhalwe ngokuthi "ukukhanya", "ukutya" okanye "ukunyusa okuphantsi", okubonayo kwipakethe yezinye iimveliso. Inxalenye ebalulekileyo yemveliso (iibisiki, i-yogurts, iziphuzo ezithambileyo kunye nokunye okuninzi) esikhundleni seswekile kunye neetyuwa zongezwa ezinye izithako ezingenakulungileyo - ukuze kuphuculwe intle yokugqibela. Ngaloo ndlela, nayiphi na ukungafani kokukhanya kuwela uluhlu lwazo izitya ezifunekayo ukuba singabandakanyi kwimenyu yethu. Kungcono ukuba ube nemveliso yokutya yesondlo esiqhelanisiweyo kwisininzi esincinane kunezikhundla zabo zokukhanya.
- I-margarine yinto ephilileyo yokuthi ibhetele, eqinisweni ingenye yemithombo ephambili yamafutha atshintshe. Ngako oko kucacile ukuba nayiphi na i-margarine, nayiphi na iipropati zayo ezinikezelweyo, yinto ekufuneka siyikhuphe ngaphandle kokutya kwethu.
- Iziphuzo eziqabulayo. Kanye kunye neesekese, zonke iziphuzo ezinxilisayo zingaba yimpendulo yombuzo: Yintoni esifanele siyishiye kuqala ukuba sinciphise umzimba? Le ndlela yindlela elula yokuzongezela kwisisindo esinqununu, kuba isitya esisodwa esisodwa (umthamo we-330 ml) nasiphi na isiselo esinjalo sinokuthi sibe neetapuni eziyi-10 zeswekile.
- Chips. Ezi bhomu ze-calorie eziphezulu azizenzi nto ezilungileyo kwi-silhouette yakho. Ukongezelela, izazinzulu kwiYunivesithi yaseClark zisitshelisa ukuba kubalulekile ukukhuphela iichips kungekuphela nje ukuze kunciphise ubunzima, kodwa kwakhona ukuze uhlale uphilile. Zomibini iipyps and chips zingaba yimbangela yeentlobo ezahlukeneyo zomhlaza - kuba ziqukethe izinto ze-carcinogen ezakhiweyo xa ukutya kutyongwe kumaqondo aphezulu kakhulu.
- Ukugqiba iimveliso zenyama. Ezi zizo zonke iimveliso ze-sausage, kunye nokumiswa, ukutshaya okanye ukutya okunomsoco. Ezi mveliso ziqulethe inani elincinci lezondlo eziwuncedo kumzimba wethu kunye nenani elongezelelweyo leetyuwa-elibangela ukugcinwa kwamanzi kunye nokudala i-edema.
Yintoni enye endimele ndiyenqabe ukunciphisa umzimba?
Ukususela kwiidlo eziphantsi kweekhalori. Ukubonelela umzimba wakho ngenani elincinci lamandla oyifunayo, ngoko uncitshisa imetabolism yakho-eyakhokelela ekutyeni.
Nangona kunjalo, uhlale ukhumbula ukuba, ngokungafani nemikhwa emibi, ukukhuluphala kunengcambu kwimiba emininzi - njengobuncwane, indlela yokuphila kunye nesimo sengqondo somntu.
Kwathethwa ngasentla ukuba imveliso ifanele ilahlwe yilabo abafuna ukulahlekelwa ubunzima obukhulu. Masikhankanye ukuba zeziphi iimveliso zabantu abafuna ukunciphisa umzimba kufuneka zingabandakanywa ngaphandle kokutya kwazo:
- isonka esivela kumgubo wokudla okuziinkozo;
- ushizi;
- maqanda;
- ipasta evela kwi-wholemeal;
- ukutya okungekho mveliso;
- kubhontshisi;
- iziqhamo (iidiliya, iiapulo, ii-oranges);
- inyama yenkomo, inkukhu;
- intlanzi.
Yonke le mveliso ibhekisela ekutheni ukutya okunomgangatho ophezulu wokumisela. Ukuba uyangena ekudleni kwakho, kuya kuba lula ukulahlekelwa isisindo - kuba unokuziva uzizele ngokupheleleyo, nangemva kwezinto ezincinci.