Abaningi bethu bayazi, noma okungenani bakholelwa ngokuyikho, ukuthi yikuphi ukudla okukhulayo. Ukuthola ukudla kungaba ngempumelelo ukudala ukudla okungeke kusongele isibalo sakho. Kubalulekile ukukhumbula nokukhipha ekudleni kuphela izigaba ezintathu zezitsha: amafutha, aphucukile futhi amnandi. Lokhu kungumthombo wama-calories angaphezu kwamaphesenti namafutha.
Ukudla okunamafutha okuphuma kuwo
Isigaba sokudla okunamafutha kuhlanganisa izitha eziyisisekelo kunazo zonke, okungaphezu kwalokho, azibuyisi umzimba, kodwa zilimaza futhi zivale izitsha.
Ngakho-ke, kuhlu oluthile ngaphandle kwemikhiqizo efana namafutha athola:
- noma yimuphi othosiwe ngamafutha noma isidlo esibiziwe;
- i-margarine, isakazeka, ibhotela;
- noma yikuphi ukudla okusheshayo;
- inyama enamafutha - ingulube, iwundlu, inyama yenkomo, inkukhu isikhumba;
- noma yiziphi izinsalela zezimboni, ikakhulukazi imayonnaise;
- i-confectionery ne-ukhilimu, njll.
Kubalulekile ukuphawula ukuthi amafutha yemifino, nakuba ayinamafutha, kodwa ayimthombo wamakhemikhali abalulekile, i- omega-3 ne-omega-6, kungani kungakufaneleki ukugxila ekukhoneni kwabo.
Uma uzibuza ukuthi ngabe uthola amafutha emikhiqizweni yobisi, ngakho konke kuncike kokuqukethwe kwamafutha - okuncane kunalokho, okungenani izingozi. Futhi nakuba ubisi luqukethe amafutha ezilwane ezigcwele, akufanele zikhishwe ekudleni - kwanele ukukhetha ukuhluka okuqukethwe okuncane kakhulu kwamafutha.
Uhlu lwemikhiqizo yefulawa lapho kufanele ukhule khona
Ufulawa omhlophe wezinga eliphakeme kakhulu yi-carbohydrate engenawo fiber ngokuphelele, engasizuzisi umzimba. Ngakho-ke, ekudleni okunempilo okunolwazi, akukho ndawo yawo yonke imikhiqizo eyenziwe kuyo:
- noma yikuphi isidlo enhlama noma e-batter;
- isinkwa esimhlophe, isinkwa, i-baguette;
- zonke izinhlobo zokubhaka, kusukela ekubhakeni kuya kuma-pie;
- i-macaroni;
- amadombolo, khinkali kanye nezitsha ezifanayo.
Kumele uqaphele ukuthi emashalofini kwakukhona ama-macaroni ezinhlobonhlobo zezinkoma eziqinile - mhlawumbe kuphela okuhlukile. Ngendlela, i-bran, futhi kungcono ukuba nesinkwa sokusanhlamvu ekudleni.
Ukudla okunomsoco okuzokhula kuwo
Izindaba ezidikibalazayo zinozinyo elimnandi: uma ulahlekelwa isisindo, kuvunyelwe ukushiya izithelo kuphela ekudleni ekuseni.
Uhlu lokudla okuphezulu kwekhalori, okuvela kuwo okukhula, luhlanganisa wonke amaswidi:
- i-ayisikhilimu;
- "Gcina" izithelo zezithelo;
- amaqebelengwane, amakhekhe, ama-sweetries;
- amabhisikidi namaswidi;
- ushokoledi, ikakhulukazi ubisi;
- ubisi oluphukile;
- i-pastille, i-marshmallow, i-marmalade, njll.
Ngaphezu kwezithelo, ungakwazi ukukhokhela kuphela i-jelly eyenziwe ngokwenyama ngaphandle kweshukela noma izithelo ezincane ezomisiwe.