Ukudla okuphansi kwekhalori

Umqondo wokudla okuphansi kwekhalori awuqondakali kakhulu. Ngakolunye uhlangothi, leli gama lisho ikhukhamba ngesilimo esidliwayo esidliwayo esinamagatsha anamanzi, okuqukethwe kwekhalori okungukuthi kuncane kakhulu, futhi ngakolunye uhlangothi, ngisho nobumnandi obugcwala ukoma ama-carbohydrate yibo abangakwazi ukuthenga ucezu lwekhekhe nge-bhotela le-bhotela. Ngokuqhathaniswa, ukudla okuphansi kwekhalori kufaka isilimo esidliwayo esinamagatsha anamanzi (12 kcal / 100 g) kanye ne-marshmallow (303 kcal / 100 g).

Ngaphezu kwalokho, ukudideka kule ndaba kuzama nokukhulisa abakhiqizi ngokwabo, abanesithakazelo sokuthi imikhiqizo yabo ephakeme kakhulu yekhalori idliwe futhi inciphise - qaphela ubungakanani bokuqukethwe kwekhalori kuphakheji. Ngokuvamile lokhu kufanele kube ngu-100 g womkhiqizo, kodwa ngokuvamile, ofuna ukukhipha, kubonisa amandla okusebenza ngokukhonza (nokuthi yini ukukhonza, bheka phakathi kokuphrinta okuncane kule ilebula).

Ngakho-ke, ufisa ukufaka isandla nganoma iyiphi indlela ekulahlekelweni isisindo sesintu, sikunikeza ukudla okuphansi kakhulu kwekhalori, ongayidla.

I-calori ephansi kanye namaprotheni

Ukudla okwanelisayo kunazo zonke okuqukethe amaprotheni amaningi ngangokunokwenzeka. Ama-proteine ​​agaya isikhathi eside, acebisa umzimba nge amino acid, amavithamini, amaminerali, ukwandisa ingculazi futhi athinte ukukhiqizwa kwama-enzyme, ngoba lezi zinsuku zidalwa ngamaprotheni.

Amaprotheni aphansi-khalori:

• inyama - "amaprotheni" kunazo zonke futhi ngesikhathi esifanayo hhayi ephakeme kakhulu kilojoule - yenkomo (194 kcal) newundlu (219 kcal);
• izinkukhu - i-turkey iqukethe amaprotheni amaningi kunezinkukhu, namakholori amancane (33% wemfuneko yamaprotheni yansuku zonke kanye ne-153 kcal);
• inhlanzi - i-tuna emanzini ayo (96 kcal) ne-salmon (218 kcal);
• I-cottage ushizi 5% we-fat content - 145 kcal;
• ubhontshisi - 139 kcal;
• "Soy inyama" - 290 kcal.

Kodwa-ke, uma udla ukudla okunamaprotheni okuphansi, umuntu kumele agcine engqondweni ye coefficient, njengokubonisa ukuthi umkhiqizo ugcwele kanjani ama-amino acids abalulekile, nokuthi uthola kahle kangakanani.

Izinga eliphezulu kakhulu lokufana:

• amaqanda;
• i-cottage shizi;
• i-soy protein;
• i-turkey;
• salmonids.

Konke lokhu kokudla okuphansi kwekhalori ngoba isisindo sinciphisa ushukela wegazi (ngoba sigcwele isikhathi eside) futhi siphuthumisa imetabolism (ngoba kusiza ukhiqiza ama-enzyme futhi ifinyelele amavithamini). Kodwa-ke, ngokuvamile, ukudla okunjalo kubonakala kusanda (njengama-seafood amaningi, i-cottage shizi, i-yogurt yemvelo), ngakho-ke kukhona indlela yokwenza kuyo futhi kudla ukudla okuphansi kwekhalori, ukwengeza ukudla kokuprotein nezinye izingxenye zokudla.

Ukudla okuphansi okumnandi kakhulu kwekhalori:

• amajikijolo;
• i-tomato juice;
• ama-apula nama-pears;
• i-persimmon, imango;
• imifino eluhlaza;
• iklabishi yazo zonke izinhlobo;
• ibhakede, irayisi ensundu, rye pasta.