Ingabe ukudla okunempilo kuyehluleka ukushintsha i-blubber yakho yemikhosi?Izinguquko ezincane zikachwepheshe wezokudla okunempilo uJuliette Kellow zizongeza ngokushesha kushintsho olukhulu okhalweni lwakho
Ukumane udle ukudla okunempilo kwakuyisinqumo sonyaka omusha kwabangaphezu kwengxenye yesithathu yethu, ngokocwaningo lwakamuva.
Futhi, ngokwemvelo, abaningi balindele ukuthi lokhu kuholele ngokuzenzekelayo ekulahlekelweni kwesisindo , okungenzeka - ikakhulukazi uma ukudla kwakho bekukubi kakhulu ukuqala.
Kodwa kuthiwani uma ukhiphe ama-crisps kanye ne-takeaways, usike izingxenye zakho futhi manje usugcwalisa izithelo nemifino egcwele izakhamzimba, inyama engenawo amandla kanye nenhlanzi - nokho USAZOBA nzima ukushintsha lawo maphawundi?
Ngokubhekisisa izinhlobo zokudla okunempilo okufaka enqoleni yakho yezitolo - bese uzishintshanisa ngokudla okufanayo kakhulu - kungenzeka ukuthi wonge amakhalori amaningi ukuze wehle emzimbeni.
Futhi okuhle nakakhulu, ngeke uzithole uphuthelwa yizakhamzimba ezibalulekile - empeleni, iningi lama-tweaks ethu ekudleni kwakho kusho ukuthi ekugcineni usunamavithamini namaminerali engeziwe.
Kufanele wonge kuphela ama-calories angu-200-250 ngosuku ukuze ulahlekelwe amaphawundi ambalwa ngenyanga - noma cishe amatshe amabili ngonyaka.
KULUNGILE, kungase kuzwakale njengendlela ehamba kancane yokulahlekelwa yisondo lakho eliyisipele.Kodwa cabanga ukufeza lokhu ngaphandle kokudla ukudla?
Ummbila womntwana umane uwumbila ovunwa kusenesikhathi lapho izihlanga zisencane futhi zingakavuthwa.Lokhu kuvuna kusenesikhathi kusho ukuthi ummbila wengane uphansi kakhulu kuma-carbohydrate, ikakhulukazi ushukela wemvelo, okuchaza okuqukethwe kwawo kwekhalori ephansi.Kodwa isaqukethe amanani afanayo e-fibre ukuze ikugcwalise, futhi ngokuvamile, inamavithamini amaningi namaminerali amaningi, kuhlanganise ne-vitamin A ephindwe kathathu, kanye ne-vitamin C ephindwe kabili, kokubili edingekayo esikhumbeni esinempilo.
Ucezu lwecantaloupe lunesisindo esingaphansi kancane kunocezu lwezinyosi kodwa luqukethe imisoco efanayo futhi lunomucu kanye novithamini C ophindwe kabili. Luphinde lube ne-betacarotene enkulu ngokuphindwe izikhathi ezingu-189, i-antioxidant esetshenziswa umzimba ukuze wenze uvithamini A. Owodwa nje ucezu lwe-cantaloupe lunikeza ngaphezu kwengxenye yesidingo sethu sansuku zonke sikavithamini A.
Zonke izinhlobo zelayisi eliphekwa kalula - kungaba nsundu, okusanhlamvu okude noma i-basmati - ziqukethe ama-calories amaningi kunezinhlobo ezijwayelekile.Lokhu kungenxa yesinyathelo esengeziwe sokucutshungulwa esibandakanya ukubilisa irayisi ngaphambi kokuba ligoqwe.Lokhu kwenza okusanhlamvu kuqine futhi kuqiniswe ngakho mancane amathuba okuthi asonge futhi athambe uma ukuphekile.Futhi ukupheka kalula akusho ukuthi irayisi lipheka ngesikhathi esincane - 'okulula' kubhekisela eqinisweni lokuthi izinhlamvu zinzima ukukupheka kakhulu!Kodwa le nqubo iphinde ikhiphe esinye isitashi erayisi, ikhulise ama-calories kancane.Ngokuqondene nezinye izakhi, irayisi elinsundu elivamile liqukethe i-potassium encane, i-phosphorus, ithusi ne-zinc, kodwa i-calcium eningi, insimbi namavithamini B amaningana.
Nakuba amazinga e-potassium ephansi kancane kupelepele oluhlaza (isakhi esidingekayo ukuze sisize ukulawula umfutho wegazi), ukuba luhlaza kusho ukuthi uthola uvithamini A novithamini B6 ophindwe kabili, womabili asiza ukuqinisa amasosha omzimba wethu.Kukhona futhi ukuncipha okuncane ngamakhalori angu-13 esibalweni samakhalori uma ukhetha ukudla upelepele oluhlaza esikhundleni somzala wakhe ophuzi.
Abantu abaningi bathi abaluthandi ubisi olukhihliziwe kodwa ngokocwaningo lwase-US ngonyaka odlule, abathengi abaningi abakwazanga ukuhlonza umehluko phakathi kwamafutha agcwele, ama-semi-skimmed kanye nokuskimmed ngokugcwele ekuhlolweni kokunambitha - noma babone uhlobo abajwayele ukulubona. uthenge.Kungenzeka ukuthi ngeke uphawule ukushintshela kubisi olunamafutha angu-1% (lona oluphezulu awolintshi) kodwa usazothola imisoco efanayo ehlanganisa i-calcium ne-phosphorus evumelana namathambo, i-zinc eqinisa amasosha omzimba namavithamini B akhiqiza amandla, kuyilapho. ukudla amafutha amancane nama-calories ambalwa.
I-Edam igaya futhi inyibilike njenge-Cheddar kodwa ngokwemvelo inamafutha aphansi ngakho-ke amakhalori.Lokhu kusho ukuthi iphansi ku-vitamin A, kodwa inani lamanye amavithamini namaminerali lihluka kancane phakathi kwalezi zinhlobo ezimbili.Eqinisweni, i-Edam empeleni iqukethe i-calcium engu-7% ngaphezulu kune-Cheddar.
Iyogathi yamaGreki inesithombe esinempilo futhi igcwele umsoco, kodwa futhi iqukethe amafutha angu-10% futhi inama-kilojoule amaningi kuneyogathi yemvelo, enamafutha angu-3%.Kodwa kanye nokusika ama-calories uzothola umfutho owengeziwe wamavithamini namaminerali amaningi ngeyogathi yemvelo.Isibonelo, iqukethe i-potassium, i-calcium ne-phosphorus eningi kakhulu kunezinhlobonhlobo zamaGreki, nakuba iyogathi yemvelo inovithamini A omncane ngenxa yamafutha aphansi.
Kungase kungezwakali kakhulu, kodwa uma udla izingcezu ezine ngosuku, ukwenza lokhu kushintsha kuzothinta ukhalo lwakho ngokushesha.Naphezu kwama-calories aphansi esinkwa se-wholemeal, empeleni iqukethe i-fiber eyengeziwe kunesinkwa sembewu.Uma kuziwa kwezinye izakhamzimba, i-wholemeal ine-calcium kancane, i-magnesium nethusi, kodwa i-potassium, i-phosphorus, i-zinc nensimbi eningi kunesinkwa sembewu.
Inyama yenyama ye-Sirloin iqukethe amafutha amaningi kune-fillet yingakho ine-calories eningi.Kodwa womabili aqukethe inani elifanayo lamaprotheni - kanti i-fillet empeleni ine-ayoni engu-25% eyengeziwe, isakhi esibalulekile egazini elinempilo kanye nokuthutha umoya-mpilo emzimbeni.
Iwundlu elinamafutha liqukethe amafutha angu-8%, kanti inyama yenkomo enamafutha angaphansi kuka-5% futhi icishe ibe yingxenye yamafutha agcwele ewundlu.Inyama yenkomo iphinde ibe ne-zinc eningi, i-selenium ne-iodine kanye ne-ayoni ecishe iphindwe kabili, okuyizindaba ezimnandi njengoba u-46% wamantombazane asakhula kanye no-23% wabesifazane abaneminyaka engaphansi kuka-65 ubudala abadla kancane lesi sakhi.
Ivamise ukubiza kakhulu kodwa i-salmon yasendle ivamise ukuba namafutha aphansi ngakho-ke ama-calories.Lokhu kungenxa yokuthi i-salmon efuywayo ivamise ukuba nokudla okunama-kilojoule amaningi kanye nemikhuba yokubhukuda ehlukene - ikhula endaweni evilaphayo yesibaya kuyilapho i-salmon yasendle ibhukuda ngamandla njengoba ilwa nomfula.I-salmon yasendle nayo iqukethe inani eliphezulu lemisoco eminingi - ikakhulukazi, inovithamini D ongaphezu kwama-82% kunezinhlanzi ezifuywayo, isakhi esidingekayo emathanjeni aqinile.
Womabili aqukethe ama-antioxidant abizwa ngokuthi ama-anthocyanins, awenza abe nombala omnyama, kodwa amajikijolo amnyama angcono ezinkalweni zethu njengoba anoshukela wemvelo ophansi futhi aqukethe imicu ephindwe kathathu.Futhi iqukethe amavithamini namaminerali amaningi kakhulu, okuhlanganisa i-folate yokulwa nokukhathala ephindwe kahlanu, uvithamini C olungele isikhumba ophindwe kasikhombisa kanye ne-antioxidant E ephindwe izikhathi ezingu-33.
Uma uthole amakhalori ambalwa, uthola i-fibre eningi kakhulu kanye namaprotheni angaphezu kokuphindwe kabili uma ushintsha usuka kuma-pecans uye kuma-alimondi - izindaba ezinhle zokukusiza uzizwe ugcwele isikhathi eside.Futhi, ama-alimondi aqukethe i-magnesium ephindwe kabili - esiza imisipha ukuthi ifinyele ngendlela evamile - i-calcium ephindwe kane kanye novithamini E ophindwe cishe kasithupha.
Womabili alungele ukuthosa kodwa amantongomane aqukethe amaprotheni amaningi kanye ne-fibre, kanye namafutha amancane.Aphansi kancane kwezinye izakhamzimba eziningi kodwa amakinati anciphisa izandla ukuze aqukethe i-calcium eningi namavithamini B amaningana.
Ijusi katamatisi ayigcini ngokugcina ama-kilojoule, inenzuzo yokuqukatha i-lycopene, i-antioxidant eye yaxhunyaniswa nokusivikela emidlavuza ethile nesifo senhliziyo.Iphansi ku-vitamin C kanye ne-folate, kodwa iqukethe i-potassium ne-betacarotene ethe xaxa umzimba oyisebenzisayo ukwenza uvithamini A.
I-Quinoa iqukethe amaprotheni athe xaxa futhi cishe kabili i-fiber ye-couscous.Iphinde ibe ne-potassium eningi ngokuphindwe kabili, i-calcium, ithusi (i-antioxidant) ne-zinc, i-calcium ephindwe kathathu, kanye ne-magnesium nensimbi ephindwe kane.Ayinayo futhi i-gluten.
Zombili ziwukukhetha okuhle okunomsoco - zinenani elifanayo leprotheyini - kodwa ubhontshisi wezinso une-fiber yesithathu eyengeziwe.Futhi aqukethe amazinga aphezulu e-potassium, i-calcium, i-phosphorus ne-iron.
Isikhathi sokuthumela: Apr-07-2020