Okuqukethwe kwe-caloric kungumthamo wamandla ukuthi umzimba uthola ngokudla. Ngokuvamile bakholelwa ukuthi ukudla okuphansi kakhulu kwekhalori kunaphansi kwe-kcal 100 nge 100 g.
Ukuqeda amakhilogremu angaphezulu futhi ungalimazi impilo, imenyu yansuku zonke kufanele ifake ukudla, okuqukethwe kwekhalori okuphakathi kuka- 30 kuya ku-100 kcal nge-100 g. Qinisekisa ukucabangela lokhu uma ukhetha ukudla kokudla kwakho.
Inani lamandla okudla lixhomeke ekubunjweni kwamakhemikhali, inani lamafutha kanye nama-carbohydrate alula. Kunciphisa okuqukethwe kwekhalori yamanzi ne-fiber. Phakathi kokudla ongayibona umkhiqizo ophansi kakhulu wekhalori emhlabeni - amaqabunga e-lettuce, aqukethe ama-kcal angu-11 kuphela g.-Wonke umuntu uyazi ukuthi amanzi ahlanzekile akanayo ama-calories, kodwa ngeke aphelele.
Ukudla okuwusizo kakhulu nokuphansi kwekhalori
Lokhu okulinganiselwe kuholwa imifino nezithelo ezintsha, njengoba zinikela umzimba ngamavithamini adingekayo, ama-microelements, izintambo zokudla nezinye izinto eziwusizo. Isibonelo, uhlu lwemikhiqizo engeyona kuphela ikhalori ephansi, kodwa futhi isiza ukulwa nokuguga ngaphambi kwesikhathi, kufaka phakathi: igromegranate, iklabishi elibomvu ne-broccoli, imifino, anyanisi obomvu, amagilebhisi abomvu, utamatisi, njll.
Ukuze ususe uketshezi okwedlulele emzimbeni, faka imenyu yakho yansuku zonke imikhiqizo enjalo: isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba nemifino.
Ukwandisa izinga lokunciphisa umzimba nokugcwala indlala isikhathi eside kunconywa ukuthi usebenzise: iklabishi, amakhowe asezinyosi, amakhambi, amajikijolo, izithelo ze-citrus, amaphayinaphu nama-apula aluhlaza.
Ukudla okunomsoco ophansi kakhulu
Ukudla okuncike kuncike kumthamo we-protein ephezulu ehlanzekile, kodwa ukudla okunjalo akunawo ukunambitheka futhi akuthinti hlangothi. Ngakho-ke, ngokulungiselela kwalo, kutuswa ukuba usebenzise amakhambi, izimpande, amajikijolo, izithelo nemifino.
Imikhiqizo equkethe phakathi kuka-60 no-120 kcal:
- Imikhiqizo yobisi ephansi, hhayi izithasiselo;
- inyama yenkukhu emhlophe;
- imifino eluhlaza nezithelo;
- izinhlanzi zasolwandle kanye ne-nonfat.
Zikhethele ukudla okuyisisekelo. Bandisa izinga lokunciphisa umzimba, futhi banciphise izinga leshukela egazini.
Ukudla kwekhalori ephansi kunesisindo
Izitsha nokudla okushintsha ukudla, kodwa akuthinti isibalo:
- Isaladi eluhlaza . Isitsha, esilungiswe kusuka emifino eluhlaza, siyokwenza umzimba ube namandla okudingekayo. Ngaphezu kwalokho, izoqukatha amavithamini amaningi namaminerali adingekayo ekugayeni kokudla kanye nokusebenza okujwayelekile kwesistimu yokugaya, hhayi kuphela. Ukuze uthole i-refueling, ungasebenzisa ijusi lemonti noma i-yogurt yemvelo.
- Oatmeal . Lena umthombo omuhle kakhulu we-carbohydrate ewusizo, okuzokuvumela ukuba ulinganise isisindo sakho, esifaneleka ukudla kwasekuseni. Ukuze uhlukanise ukunambitheka, sebenzisa izithelo , amajikijolo noma isinamoni.
- Ushokoledi omnyama wemvelo . I-dessert kuphela engadliwa ngokulinganisela uma ulahlekelwa isisindo. Kodwa namanje iqukethe ushukela, ngakho-ke ivunyelwe nsuku zonke, ayikho ngaphezu kuka-50 g.
- Pepper obomvu . Lo mkhiqizo ungasetshenziselwa ukwenza amasaladi noma njengesidlo esihlukile ukuze ususe ukulamba. Iqukethe ama-antioxidants namavithamini, okuzokwenza ngcono isimo sesikhumba.
- I-avocado . Namuhla lesi sithelo sisetshenziselwa ukwenza ama-dessert nama-saladi. Ibuye ine-fiber futhi iphilile amafutha, ayoba nethonya elihle kulo mfanekiso. Futhi i-avocados izothuthukisa isimo sesikhumba futhi sinciphise izinga le-cholesterol egazini.
Ukuqeda amakhilogremu engeziwe futhi ugcine isisindo esimweni esivamile, kutuswa ukuthi lokhu kudla kufakwe ekudleni.
