Njenganoma yisiphi isithelo namajikijolo, ukwakheka kwe-watermelon ngokuyinhloko kuboniswa ama-carbohydrate. Nokho, ngenxa yobuningi bamanzi, kunzima ukubiza lo mkhiqizo i-calorie, naphezu kobumnandi bayo. Imininingwane eyengeziwe mayelana nokubunjwa kwe-watermelon ungathola kulesi sihloko.
Mangakhi ama-carbohydrate asesitheni?
Idatha ngokubunjwa kwe-ikhadini ihluke kakhulu emithonjeni ehlukene. Konke kuncike ekutheni i-watermelon ibe mellow futhi enomusa kangakanani: okunandi kakhulu, ikhalori engaphezulu.
Ngakho-ke, okuqukethwe kwekhalori ye-watermelon fresh ku-100 g kuyi-38 kcal, futhi ekubunjweni kwayo kune-0.7 g amaprotheni, i-0.2 g yamafutha, u-8.8 g we-carbohydrate. Ngesikhathi esifanayo, unombhalo ophezulu kakhulu we-glycemic: amayunithi angu-75.
Kodwa-ke, inkomba ye-glycemic ayifuni ngaso sonke isikhathi ama-carbohydrates emkhiqizo, ngoba lapha e-crowbar enesisindo esingu-100 g kunamaphesenti angu-8.8 kuphela. Kumele kucatshangelwe ukuthi umthwalo we-glycemic ngamagremu angu-100 wevangelini uwu-6.6 kuphela, okusho ukuthi ngisho nalabo abaphethwe yisifo sikashukela bangadla lo mkhiqizo ngobuningi obulinganiselwe. Kodwa inqwaba yamakhabethe iqhuma ukugxuma emazingeni kashukela egazini.
Ukugxila kuma-protein, amafutha kanye nama-carbohydrate, ikhava ingafakwa ngisho nasekudleni kokulahlekelwa isisindo - kodwa ngokulinganisa, okungaphezu kuka 2-3 izingcezu ngosuku.
Izinto ezisebenzayo ku-watermelon
Ukunciphisa i-watermelon, uma ungenalo ukubekezelelana, akufanelekile. Lesi sithelo esimangalisayo sigcwele izinto eziwusizo. Ekubunjweni kwayo kunamavithamini A, PP, B1, B2, B6, B9, C, E kanye ne-beta-carotene. Ngenxa yalokhu, akugcini nje ukuthuthukisa ukuzivikela, kodwa futhi kuthuthukisa umzimba.
Ngaphezu kwamavithamini, ikhabethe icebile ezintweni zamaminerali: i-calcium, i-magnesium, i-sodium, i-iron, i-phosphorus ne-potassium.
I-Watermelon ngesikhathi sokudla
Cabanga ngemithetho yokufaka i-watermelon ekudleni okwenziwe ngesisekelo sokudla okunempilo. Ngenxa yokuthi iqukethe izithelo eziningi zamashukela, akusikho okuningi, futhi ngaphandle kwalokhu, kubalulekile ukunamathela kule migomo elandelayo:
- udle ikhadini kuze kufike ngo-4: 00 - kuze kube manje, isidumbu somzimba sisebenza kakhulu futhi kulula ukucubungula ama-carbohydrate, ungawavumeli ukuba aye emafayilini;
- I-Watermelon inomphumela omuhle wokuzidla futhi ungadala ekudambiseni umzimba, ngakho-ke uma uyidla njalo, ungakhohlwa ukuphuza amanzi ahlanzekile ahlanzekile;
- kufaka phakathi ekudleni kwamakhabe, kufanelekile ukuyeka ezinye amaswidi nemikhiqizo yefulawa, ukuze kungabikho ama-carbohydrates amaningi ekudleni;
- ungadli kusihlwa, kungabi namakhabe, akukho amanye amaswidi nezithelo - isidlo kufanele sibe nemifino engekho-starchy kanye namaprotheni (inyama, izinkukhu noma inhlanzi).
Ake sicabangele ezinye zezibonelo zokudla ezenziwe ngemigomo yokudla okunempilo okumele ikhule kancane futhi isebenzise amanzi-melon:
Inketho 1 (ngokulahlekelwa kwesisindo esisheshayo)
- Ukudla kwasekuseni: ingxenye ye-oatmeal, ama-2 tincetu we-ikhabethe.
- Isidlo sasekuseni sesibili: ingilazi yogurt.
- Usuku lokudla: ingxenye yesobho sezinkukhu, ama-2 tincetu yamakhabe.
- Ntambama ukudlala: ingilazi yamanzi nelamula.
- Isidlo sakusihlwa: iklabishi igcwele inyama yenkomo, ingilazi yamanzi.
Option 2 (ukulahlekelwa kwesisindo ngokulinganisela)
- Ukudla kwasekuseni: amaqanda amabili abilisiwe, ama-2 tincetu.
- Isidlo sasekuseni sesibili: ingilazi yamanzi nelamula.
- Usuku lokudla: ukuthengiswa kwezimbuzi, ukudoba inyama.
- Isitokisi: 2 tincetu zetermon.
- Isidlo: inhlanzi ebhakawe nemifino.
Inketho 3 (yokulayishwa kokudla emva kokudla ngokweqile noma ngaphambi kwamaholidi)
- Ukudla kwasekuseni: ama-2 tincetu we-ikhabethe, ingilazi yamanzi.
- Isidlo sasekuseni sesibili: ama-2 tincetu e-watermelon, ingilazi yamanzi.
- Usuku lokudla: isobho semifino esilula.
- Isitokisi: Iziqephu ezimbili ze-ikhabethe, ingilazi yamanzi.
- Ukudla kwesidlo: ukudlala imifino (ngaphandle kommbila, ubhontshisi namazambane).
I-option 4 (abagijimi)
- Ukudla kwasekuseni: amaqanda amaqanda amabili, itiye ngaphandle noshukela.
- Isidlo sasekuseni sesibili: ama-2 tincetu e-watermelon, ingilazi yamanzi.
- Usuku lokudla: irayisi ensundu nenkukhu yenkukhu, ingilazi yamanzi nelamula.
- Isinkwa: izinkomishi eziyi-1.8% i-cottage ushizi nge-watermelon, ingilazi yamanzi.
- Isidlo sakusihlwa: i-squid noma inhlanzi enokuhlobisa iklabishi noma i-zucchini.
Noma iyiphi yalezi zindlela zokudla iphephile emzimbeni. Ungakwazi ukufanisa ukudla okuhambisanayo usuku nosuku ngokufanisa.