Ngaba ukutya okunempilo kuyasilela ekutshintsheni i-blubber yakho yomthendeleko?Isondlo esincinci sikaJuliette Kellow siya kongeza ngokukhawuleza utshintsho olukhulu lwesinqe sakho
Ukutya nje ukutya okunempilo kwaba sisisombululo sonyaka omtsha ngaphezu kwesithathu sethu, ngokutsho kophando lwakutsha nje.
Kwaye, ngokwemvelo, abaninzi balindele ukuba oku kukhokelela ngokuzenzekelayo ekulahlekeni kwesisindo , enokuyenza - ngakumbi ukuba ukutya kwakho kwakubi kakhulu ukuqala.
Kodwa kuthekani ukuba uye wakhupha ikrismesi kunye nezinto ezithathwayo, usike izahlulo zakho kwaye ngoku ugcwalisa iziqhamo ezigcwele izondlo kunye nemifuno, inyama ebhityileyo kunye nentlanzi - kodwa USAZOsokola ukususa ezo ponti?
Ngokujonga ngocoselelo kwiindidi zokutya okunempilo ozibekayo kwitroli yakho yokuthenga - kwaye uzitshintshele ukutya okufana kakhulu - kuyenzeka ukuba wonge imithwalo yeekhalori ukuze unciphise umzimba emva koko.
Kwaye kungcono, awuzuzibhaqa uphoswa zizondlo ezibalulekileyo - enyanisweni, uninzi lweendlela zethu zokutya othetha ukuba ugcina uneevithamini kunye neeminerali ezininzi.
Kufuneka wonge kuphela iikhalori ezingama-200-250 ngosuku ukuze uphulukane neekhilogram ezimbalwa ngenyanga - okanye malunga namatye amabini ngonyaka.
Kulungile, isenokuvakala ngathi yindlela ecothayo yokuphulukana netayara lakho elisecaleni.Kodwa khawufane ucinge ukufezekisa oku ngaphandle kokutya?
Umbona wosana ngumbona nje ovunwa kwangethuba ngelixa izikhondo zisencinci kwaye zingekavuthwa.Oku kuvunwa kwangethuba kuthetha ukuba umbona womntwana usezantsi kakhulu kwi-carbohydrates, ngakumbi iswekile yendalo, ichaza umxholo wayo ophantsi wekhalori.Kodwa isenamanani afanayo efayibha ukukuzalisa, kwaye ngokubanzi, ineevithamini ezininzi kunye neeminerali, kubandakanywa ivithamin A ephindwe kathathu, kwaye phantse ivithamin C ephindwe kabini, zombini zifuneka eluswini olusempilweni.
Iqhekeza lecantaloupe linobunzima obungaphantsi kancinane kuneqhekeza lombethe kodwa linezondlo ezifanayo kwaye linefayibha kunye nevithamin C ephindwe kabini. Ikwanazo nebetacarotene ephindwe kali-189, isibulala-mzimba esisetyenziswa ngumzimba ukwenza ivithamin A. Inye nje kuphela. isilayi secantaloupe sibonelela ngaphezulu kwesiqingatha semfuno yethu yemihla ngemihla yevithamin A.
Zonke iintlobo zerayisi eziphekwa lula - nokuba zimdaka, zinde okanye i-basmati - ziqulethe iikhalori ezininzi kuneentlobo eziqhelekileyo.Oku kungenxa yenyathelo elongezelelweyo lokucutshungulwa okubandakanya ukutshisa irayisi phambi kokuba igoqwe.Oku kuyenza lukhuni ingqolowa kwaye iyenze iqine ngoko ke akunakwenzeka ukuba ihambe kwaye ithambe xa uyipheka.Kwaye ukupheka lula akuthethi ukuba irayisi ipheka ngexesha elincinci - into 'elula' ibhekisa kwinto yokuba iinkozo kunzima ukuzipheka!Kodwa le nkqubo iphinda ikhuphe ezinye zesitashi kwirayisi, inyusa iikhalori ezincinci.Ngokuphathelele ezinye izondlo, irayisi emdaka rhoqo iqulethe i-potassium encinci, i-phosphorus, i-copper kunye ne-zinc, kodwa i-calcium eninzi, isinyithi kunye neevithamini ezininzi ze-B.
Ngelixa amanqanaba e-potassium esezantsi kancinci kwipepile eluhlaza (isondlo esifunekayo ukuze sincede ukulawula uxinzelelo lwegazi), ukuhamba luhlaza kuthetha ukuba ufumana ivithamin A ephindwe kabini kunye ne-vitamin B6, zombini ezi kunceda ukomeleza amandla ethu omzimba.Kukwakho nokucutha okuncinci kweekhalori ezili-13 kwinani lekhalori xa ukhetha ukutya iipepile eziluhlaza endaweni yomzala wayo omthubi.
Abantu abaninzi bathi abaluthandi ubisi olukhutshiweyo kodwa ngokophononongo lwase-US kulo nyaka uphelileyo, uninzi lwabathengi alukwazanga ukuchonga umahluko phakathi kwamafutha agcweleyo, amanqam kunye ne-skimmed ngokupheleleyo kuvavanyo lokungcamla - okanye bade baqonde uhlobo abaqhele ukwenza ngalo. ithengiwe.Kusenokwenzeka ukuba awuyi kuqaphela utshintsho kwi-1% yobisi olunamafutha (olona luphezulu olu-orenji) kodwa uya kufumana zonke izondlo ezifanayo kuquka i-calcium ehambelana namathambo kunye ne-phosphorus, i-zinc yokunyusa umzimba kunye neevithamini ze-B ezivelisa amandla, ngelixa ukutya amafutha amancinci kunye neekhalori ezimbalwa.
I-Edam igraya kwaye inyibilika kanye njengeCheddar kodwa ngokwendalo iphantsi kumafutha kwaye ngenxa yoko iikhalori.Oku kuthetha ukuba iphantsi kwi-vitamin A, kodwa isixa sezinye iivithamini kunye neeminerali zihluka kancinci phakathi kwezi ntlobo zimbini.Enyanisweni, i-Edam eneneni iqulethe i-7% ye-calcium ngaphezu kwe-Cheddar.
Iyogathi yeGreek inomfanekiso osempilweni kwaye ngokuqinisekileyo igcwele izondlo, kodwa iqulethe i-10% yamafutha kwaye iphezulu kwiikhalori kuneyogathi yendalo, enamafutha angama-3%.Kodwa kunye nokusika iikhalori uya kufumana ukongezwa okongeziweyo kweevithamini ezininzi kunye neeminerali ngeyogathi yendalo.Umzekelo, iqulethe kakhulu i-potassium, i-calcium kunye ne-phosphorus kuneentlobo ze-Greek, nangona iyogathi yendalo iqulethe i-vitamin A encinci ngenxa yomxholo wamafutha aphantsi.
Isenokungavakali kakhulu, kodwa ukuba utya izilayi ezine ngosuku, ukwenza olu tshintsho kuya kuchaphazela ngokukhawuleza isinqe sakho.Ngaphandle kweekhalori ezisezantsi kwisonka esipheleleyo, eneneni iqulethe ifayibha encinci kunesonka sembewu.Xa kuziwa kwezinye izondlo, i-wholemeal ine-calcium encinci, i-magnesium kunye nobhedu, kodwa i-potassium eninzi, i-phosphorus, i-zinc kunye ne-iron kunesonka sembewu.
I-Sirloin steak iqulethe amafutha amaninzi kune-fillet yiyo loo nto iphezulu kwiikhalori.Kodwa zombini ziqulethe ixabiso elifanayo leprotheyini - kwaye i-fillet eneneni ine-iron emalunga ne-25% ngaphezulu, isondlo esibalulekileyo kwigazi elinempilo kunye nokuthutha i-oksijini emzimbeni wonke.
Itakane elibhityileyo linamafutha asisi-8%, ngelixa inyama yenkomo ebhityileyo ingaphantsi kwe-5% yamanqatha kwaye inamanqatha atyebileyo emvana.Inyama yenkomo nayo inezinki ezininzi, i-selenium kunye ne-iodine kwaye phantse i-iron ephindwe kabini, iindaba ezimnandi njengoko i-46 % yamantombazana afikisayo kunye ne-23% yabasetyhini abangaphantsi kweminyaka engama-65 banokuthatha okuphantsi kakhulu kwesi sondlo.
Ithande ukuba kubiza kakhulu kodwa isalmon yasendle idla ngokusezantsi kumafutha kwaye ke ngoko iikhalori.Oku kungenxa yokuba iisalmon ezifuywayo zikholisa ukuba nokutya okunekhalori ephezulu kunye nemikhwa eyahlukeneyo yokuqubha - zikhula kwindawo eyonqenayo yosiba ngelixa isalmon yasendle idada ngamandla njengoko isilwa indlela yayo inyuka ngomlambo.I-salmon yasendle iqulethe izixa eziphezulu zezondlo ezininzi-ingakumbi, ine-82% ye-vitamin D ngaphezu kweentlanzi ezifuywayo, isondlo esifunekayo kumathambo aqinileyo.
Zombini zine-antioxidant ebizwa ngokuba zii-anthocyanins, eziwanika umbala omnyama, kodwa amaqunube amnyama angcono kwizinqe zethu njengoko eneswekile yendalo esezantsi kwaye anefayibha ephindwe kathathu.Zikwaqulathe uninzi lweevithamini kunye neeminerali ezininzi, kubandakanywa ne-folate yokulwa nokudinwa ngokuphindwe kahlanu, ivithamin C ephinda-phinda kasixhenxe elungele ulusu kunye ne-antioxidant E ephindwe ka-33.
Ukutshintshiselana ngeekhalori ezimbalwa, ufumana ifayibha eninzi kwaye ngaphezulu kweprotein ephindwe kabini ukuba utshintsha ukusuka kwipecans ukuya kwialmonds - iindaba ezimnandi zokukunceda uzive ugcwele ixesha elide.Kwakhona, iialmondi zinemagnesium ephindwe kabini-enceda izihlunu ukuba zifinyezeke ngokuqhelekileyo-ikhalsiyam ephindwe kane kwaye ivithamin E ephindwe kathandathu.
Zombini zilungele i-stir-fries kodwa amandongomane aneprotheyini eninzi kunye nefayibha, kunye namafutha amancinci.Angaphantsi kancinci kwezinye izondlo ezininzi kodwa amandongomane afumana i-calcium eninzi kunye neevithamini B ezininzi.
Ijusi yetumato ayigcini nje ukonga kwiikhalori, inenzuzo yokuqulatha i-lycopene, i-antioxidant edityaniswe ekusikhuseleni kwimihlaza ethile kunye nesifo sentliziyo.Ingaphantsi kwivithamin C kunye nefolate, kodwa iqulethe i-potassium eninzi kunye ne-betacarotene esetyenziswa ngumzimba ukwenza i-vitamin A.
Iquinoa ineprotheyini ethe kratya kwaye iphantse yaphinda kabini ifayibha ye-couscous.Ikwanayo ne-potassium ephindwe kabini, i-calcium, ithusi (i-antioxidant) kunye ne-zinc, i-calcium ephindwe kathathu, kunye ne-magnesium kunye nentsimbi ephindwe kane.Kananjalo ayinagluten.
Zombini lukhetho olukhulu olunesondlo-zinomlinganiselo ofanayo weprotheyini-kodwa iimbotyi zezintso zinefiber yesithathu ngaphezulu.Kananjalo ziqulethe amanqanaba aphezulu e-potassium, i-calcium, i-phosphorus kunye nentsimbi.
Ixesha lokuposa: Apr-07-2020