15 Ukudla Okugcwalisa Ngokumangalisayo

-Delile

• Yini Eyenza Ukugcwaliswa Kokudla?
• 1. Amazambane Abilisiwe
• 2. Amaqanda
• 3. Uhayayi
• 4. Inhlanzi
• 5. Iisobho
• 6. Inyama
• 7. I-yogurt YamaGrikhi
• 8. Imifino
• 9. I-Cottage Cheese
• 10. Imidumba
• 11. Izithelo
• 12. Quinoa
• 13. Amantongomane
• 14. Amafutha Kakhukhunathi
• 15. Popcorn
• Thatha Umlayezo Wekhaya

Lokho okudlayo kunquma ukuthi uzizwa usuthe kangakanani.

Lokhu kungenxa yokuthi ukudla kuthinta ukugcwala ngokwehlukile.

Isibonelo, udinga amakhalori ambalwa ukuze uzizwe ugcwele amazambane abilisiwe noma i-oatmeal kunaku-ayisikhilimu noma i-croissant ().

Ukudla okugcwaliswayo kungavimbela indlala futhi kukusize udle okuncane esidlweni esilandelayo ().

Ngalesi sizathu, lezi zinhlobo zokudla kufanele zikusize wehlise isisindo ngokuhamba kwesikhathi.

Lo mbhalo ubala ukudla okugcwalisa ngokumangazayo okungu-15.

Kodwa okokuqala, ake sibheke izizathu zokuthi kungani okunye ukudla kugcwalisa kakhulu kunokunye.

Yini Eyenza Ukugcwaliswa Kokudla?

Ukusutha yigama elisetshenziselwa ukuchaza umuzwa wokugcwala nokulahleka kwesifiso okwenzeka ngemuva kokudla.

Isikali esibizwa ngokuthi inkomba yokusutha silinganisa lo mphumela. Yakhiwa ngo-1995, ocwaningweni olwahlola ukuphakelwa kwamakhalori angama-240 kokudla okungama-38 okuhlukile ().

Ukudla kubekwe ngokwezinga lokukwazi ukwanelisa indlala. Ukudla okuthole ngaphezulu kuka-100 kubhekwe njengokugcwaliswa okuningi, kanti ukudla okuthola ngaphansi kuka-100 bekubhekwa njengokugcwaliswa okuncane.

Lokhu kusho ukuthi ukudla ukudla okuthola amaphuzu aphezulu kunkomba yokusutha kungakusiza ukuthi udle amakhalori ambalwa jikelele.

Ukugcwalisa ukudla kuvame ukuba nezici ezilandelayo:

• Amaprotheni aphezulu: Ucwaningo lukhombisa ukuthi amaprotheni yi-macronutrient egcwalisa kakhulu. Ishintsha amazinga ama-hormone amaningi okusutha, kufaka phakathi i-ghrelin ne-GLP-1 (,,,,).
• Ifayibha ephezulu: I-Fiber inikeza ngobuningi futhi ikusize uzizwe ugcwele isikhathi eside. I-Fiber inganciphisa ukukhishwa kwesisu futhi ikhulise isikhathi sokugaya (,,).
• Ivolumu ephezulu: Okunye ukudla kunamanzi amaningi noma nomoya. Lokhu kungasiza ngokusutha futhi (,).
• Amandla amancane: Lokhu kusho ukuthi ukudla kunama-calories aphansi ngesisindo sayo. Ukudla okunesilinganiso samandla aphansi kuyagcwalisa kakhulu. Ngokuvamile aqukethe amanzi amaningi nefayibha, kepha anamafutha amancane (,,,).

Ukudla okuphelele, okungalungisiwe nakho kuvame ukugcwaliswa kakhulu kunokudla okusetshenzwe.

Ukugcwalisa ukudla kuvame ukuba nezici ezithile, njengokuphezulu kwamaprotheni noma i-fiber. Lezi zinhlobo zokudla zivame ukuthola amaphuzu aphezulu esikalini esibizwa ngokuthi i-satiety index.

1. Amazambane Abilisiwe

Amazambane akade enedemoni esikhathini esedlule, kepha empeleni anempilo enhle futhi anomsoco.

Amazambane aphekiwe, angenamakhasi awumthombo omuhle wamavithamini namaminerali amaningana, kufaka phakathi uvithamini C ne-potassium (13,).

Amazambane anamanzi amaningi kanye ne-carbs, futhi aqukethe inani elilinganisiwe le-fiber namaprotheni. Futhi aqukethe cishe awekho amafutha ().

Uma kuqhathaniswa nokunye ukudla okune-carb ephezulu, amazambane agcwalisa kakhulu.

Eqinisweni, amazambane abilisiwe athole ama-323 enkombeni yokusutha, okuyi- okuphezulu kakhulu inani lakho konke ukudla okungama-38 okuhloliwe. Bathole cishe izikhathi eziphindwe kasikhombisa kunama-croissants, abathole aphansi kunawo wonke (

Olunye ucwaningo luthole ukuthi ukudla amazambane abilisiwe nge-nyama yengulube kuholele ekwehliseni ikhalori ngesikhathi sokudla, uma kuqhathaniswa nokudla i-steak nelayisi elimhlophe noma i-pasta ().

Obunye ubufakazi bukhombisa ukuthi ingxenye yesizathu sokuthi kungani amazambane egcwaliswa kangaka yingoba aqukethe iphrotheni ebizwa nge-proteinase inhibitor 2 (PI2). Le phrotheni ingavimbela ukudla (,).

Amazambane abilayo agcwalisa kakhulu, futhi athola okuphezulu kakhulu kukho konke ukudla okusenkombeni yokusutha. Bangakugcwalisa futhi bakusize udle amakhalori ambalwa esewonke.

2. Amaqanda

Amaqanda anempilo emangalisayo futhi aminyene nomsoco.

Iningi lezakhamzimba litholakala ezikhunjini, kufaka phakathi ama-antioxidants lutein ne-zeaxanthine, angazuzisa impilo yamehlo ().

Amaqanda angumthombo omuhle wamaprotheni asezingeni eliphakeme. Iqanda elikhulu liqukethe cishe u-6 amagremu wamaprotheni, kufaka phakathi wonke ama-amino acid ayi-9 abalulekile.

Amaqanda nawo agcwalisa kakhulu futhi athola amaphuzu aphezulu kunkomba yokusutha ().

Olunye ucwaningo luthole ukuthi ukudla amaqanda ngesidlo sasekuseni, kune-bagel, kukhuphule ukugcwala futhi kuholele ekutholeni ikhalori elincane emahoreni angama-36 alandelayo ().

Olunye ucwaningo luthole ukuthi ibhulakufesi elicebile elinamaprotheni amaqanda nenkomo yenkomo engenamafutha lenyusa ukugcwala futhi lasiza abantu ukuthi bakhethe kangcono ukudla ().

Amaqanda angukudla okunomsoco, okunamaprotheni amaningi anomthelela onamandla ekugcwaleni. Kungakusiza ukuthi udle kancane kuze kufike emahoreni angama-36 ngemuva kokudla.

3. Uhayayi

Ama-oats, adliwe njenge-oatmeal (iphalishi), ayindlela ethandwa kakhulu yokudla kwasekuseni. I-oatmeal incane kuma-calories nomthombo omkhulu we-fiber, ikakhulukazi i-fiber encibilikayo ebizwa nge-beta-glucan. Iphinde ikore phezulu kunkomba yokusutha, ikleliswe endaweni yesithathu jikelele ().

Ucwaningo oluthile lwakamuva luthole ukuthi ababambiqhaza bazizwa besuthe kakhulu futhi bengalambile kakhulu ngemuva kokudla i-oatmeal, uma kuqhathaniswa nokusanhlamvu okulungele ukudliwa kwasekuseni. Babedla namakhalori ambalwa ngesikhathi sokudla kwasemini ().

Amandla okugcwalisa i-Oatmeal aqhamuka kokuqukethwe yi-fiber ephezulu kanye nekhono lawo lokufaka amanzi.

I-fiber encibilikayo, njenge-beta-glucan kuma-oats, ingakusiza uzizwe ugcwele. Kungasiza futhi ukukhulula ama-hormone asuthi futhi kubambezele ukukhishwa kwesisu (,,).

I-Oatmeal ukukhetha kokudla kwasekuseni okugcwalisa kakhulu. Kungakusiza ukuthi udle amakhalori ambalwa kulesi sidlo esilandelayo futhi ulibazise ukukhipha isisu.

4. Inhlanzi

Inhlanzi ilayishwa amaprotheni asezingeni eliphakeme.

Inhlanzi ibuye icebe ngama-omega-3 fatty acids, okungamafutha abalulekile okumele siwathole ekudleni.

Ngokwesifundo esithile, i-omega-3 fatty acids ingakhuphula umuzwa wokugcwala kubantu abakhuluphele noma abakhuluphele ().

Ngokwengeziwe, ezinye izifundo zikhomba ukuthi amaprotheni asezinhlanzi angaba nomthelela onamandla ekugcwala kuneminye imithombo yamaprotheni.

Esikhathini satiety index, izinhlanzi zithola amaphuzu aphezulu kunakho konke okunye ukudla okunothe amaprotheni, kufaka phakathi amaqanda nenyama yenkomo. Inhlanzi empeleni ibe nesikolo sesibili esiphakeme kakhulu sakho konke ukudla okuhloliwe ().

Olunye ucwaningo lwaqhathanisa amaprotheni enhlanzi, inkukhu nenyama yenkomo. Abaphenyi bathole ukuthi amaprotheni ezinhlanzi abenethonya elinamandla ekusuthweni ().

Inhlanzi icebile ngamaprotheni kanye ne-omega-3 fatty acids, engakhuphula umuzwa wokugcwala. Amaprotheni asezinhlanzi angaba nethonya elinamandla ekugcwaleni kunezinye izinhlobo zamaprotheni.

5. Iisobho

Iziphuzo zivame ukubhekwa njengokugcwaliswa okuncane kunokudla okuqinile, yize ubufakazi buhlanganisiwe (,).

Noma kunjalo, amasobho ahluke kakhulu. Ucwaningo lubonisa ukuthi empeleni amasobho angagcwaliswa kakhulu kunokudla okuqinile okuqukethe izithako ezifanayo (,).

Kwesinye isifundo, amavolontiya adle ukudla okuqinile, isobho eliyisinqe noma isobho elibushelelezi ebelifakwe ngokusebenzisa iprosesa yokudla.

Umuzwa wokugcwala nezinga lapho ukudla okushiye khona esiswini kwabe sekukalwa. Isobho elibushelelezi libe nomthelela omkhulu ekusuthweni nasezingeni eliphansi kakhulu lokukhipha isisu, kulandelwa isobho le-chunky ().

Isobho ukudla okugcwalisa kakhulu, yize lisesimweni soketshezi. Futhi bangahlala esiswini isikhathi eside, ngaleyo ndlela bandise umuzwa wokugcwala.

6. Inyama

Ukudla okunama-protein amaningi, njengezinyama ezingenamafutha, kugcwalisa kakhulu (,).

Isibonelo, inyama yenkomo ingaba nomthelela onamandla ekusuthweni. Ithole amaphuzu ayi-176 kunkomba yokusutha, okukungokwesibili kokudla okunothe kakhulu kwamaprotheni, ngemuva nje kwenhlanzi (,).

Olunye ucwaningo luthole ukuthi abantu abadle inyama enamaprotheni amaningi ngesidlo sasemini badle ama-12% ngaphansi esidlweni sakusihlwa, uma kuqhathaniswa nalabo abebenokudla okuphekwe kakhulu ngesidlo sasemini ().

Inyama inamaprotheni amaningi futhi igcwalisa kakhulu. Inyama yenkomo ithole indawo yesibili ephezulu kakhulu yokudla okunothe kakhulu kwamaprotheni enkombeni yokusutha.

7. I-yogurt YamaGrikhi

I-yogurt yamaGrikhi iminyene kakhulu uma iqhathaniswa neyogathi ejwayelekile, futhi imane iphakeme kakhulu kumaprotheni.

I-yogurt yamaGrikhi iyindlela enhle yokudla kwasekuseni. Kubuye kube isidlo sakusihlwa esidumile esingakusiza ukukugcwalisa kuze kube sekudleni okulandelayo.

Kokunye ukuhlola, abesifazane badle isidlo esingamakholori ayi-160 esine-protein ephansi, elinganiselayo noma ephezulu.

Labo abadle i-yoghurt yamaGrikhi enamaprotheni aphezulu bazizwa begcwele kakhulu, babelambe kancane futhi badla isidlo sakusihlwa kamuva ().

I-yogurt yamaGrikhi yindawo yokudla kwasekuseni edumile, enamaprotheni amaningi kanye nesidlwana. Kungakhuphula umuzwa wokugcwala futhi kukusize uzizwe ungalambile kuze kufike ukudla okulandelayo.

8. Imifino

Imifino inomsoco omangalisayo. Zilayishwa ngazo zonke izinhlobo zamavithamini, amaminerali nezinhlanganisela zezitshalo ezizuzisayo.

Imifino nayo inevolumu ephezulu, ukudla okunama-khalori aphansi. Ziqukethe i-fiber namanzi, engeza inqwaba ekudleni kwakho futhi ikusize ukukugcwalisa.

Ngaphezu kwalokho, imifino ithatha isikhathi esithile ukuhlafuna futhi yanelisa kakhulu ngaleyo ndlela.

Olunye ucwaningo luthole ukuthi ukudla ingxenye enkulu yesaladi ngaphambi kokudla kwe-pasta kukhuphule umuzwa wokugcwala futhi kunciphise ukudla kwekhalori jikelele ().

Imifino icebile nge-fiber namanzi, okungakugcina ugcwele isikhathi eside. Ukudla isaladi ngaphambi kokudla kungakusiza ukuthi udle amakhalori ambalwa jikelele.

9. I-Cottage Cheese

I-Cottage shizi imvamisa iphansi kunamafutha nama-carbs, kepha iphakeme ngamaprotheni.

Okuqukethwe kwamaprotheni aphezulu kungakusiza uzizwe ugcwele, noma ngabe udla amakhalori ambalwa.

Ucwaningo oluthile lwathola ukuthi umphumela wokugcwalisa ushizi we-cottage wawufana nomphumela wokugcwalisa amaqanda ().

I-Cottage shizi inamaprotheni amaningi, nokho amafutha amancane nama-calories aphansi. Umphumela wayo ekugcwaleni ungafaniswa nowamaqanda.

10. Imidumba

Imidumba, njengobhontshisi, uphizi, udali namantongomane, inephrofayili yokudla okunomsoco.

Zilayishwe i-fiber namaprotheni asuselwa ezitshalweni, kepha zinamandla amancane kakhulu. Lokhu kubenza bagcwalise kakhulu ().

I-athikili eyodwa ibuyekeze izivivinyo ezi-9 ezingahleliwe ezifunde ukugcwala kokudla ngemuva kokudla, okuyingxenye yomndeni we-legume ().

Bathola ukuthi ababambiqhaza bazizwa begcwele ngokweqile ngama-31% ekudleni, uma kuqhathaniswa nokudla kwepasta nesinkwa.

Imidumba iwumthombo omuhle we-fiber namaprotheni. Zingakusiza uzizwe ugcwele uma uqhathaniswa nokunye ukudla.

11. Izithelo

Izithelo zinamandla amancane. Iqukethe i-fiber eningi, enganciphisa ukugaya futhi ikusize uzizwe ugcwele isikhathi eside.

Ama-apula namawolintshi athola amaphuzu aphezulu kakhulu kunkomba yokusutha, cishe ngama-200 ().

Kodwa-ke, kubalulekile ukuthi wazi ukuthi ngaso sonke isikhathi kungcono ukudla izithelo eziphelele esikhundleni sejusi yezithelo, engagcwalisi ikakhulukazi ().

Izithelo zinefayibha eningi futhi zinikeza inqwaba engakusiza uzizwe ugcwele isikhathi eside. Isithelo sonke sinomphumela oqinile ekugcwaleni kunejusi yezithelo.

12. Quinoa

IQuinoa iyimbewu / okusanhlamvu okudumile okuwumthombo omuhle wamaprotheni.

Eqinisweni, inikela ngawo wonke ama-amino acid abalulekile ngakho-ke ibonwa njengomthombo ophelele wamaprotheni (,).

I-Quinoa nayo iphezulu ku-fiber kunezinhlamvu eziningi.

Amaprotheni kanye ne-fiber okuqukethwe kwe-quinoa kungakhuphula umuzwa wokugcwala futhi kukusize udle amakhalori ambalwa jikelele (,).

I-Quinoa ingumthombo omuhle wawo womabili amaprotheni nefayibha, engasiza ukukhulisa umuzwa wokugcwala.

13. Amantongomane

Amantongomane, anjengama-alimondi kanye nama-walnuts, angamandla aminyene, anokudla okunomsoco ocebile.

Banamafutha amaningi anempilo namaprotheni, futhi ucwaningo lukhombisa ukuthi bagcwalisa kakhulu (,,).

Olunye ucwaningo luqhakambise ukubaluleka kokuhlafuna amantongomane ngendlela efanele.

Kutholile ukuthi ama-alimondi ahlafunwayo amahlandla angama-40 aholele ekwehliseni okukhulu indlala nomuzwa okhulayo wokugcwala, uma kuqhathaniswa nokuhlafuna amahlandla ayi-10 noma angama-25 ().

Amantongomane ayindlela ethandwayo yokudla okulula. Bacebile emafutheni anempilo futhi banamaprotheni athile. Zigcwalisa kakhulu futhi zinganciphisa indlala.

14. Amafutha Kakhukhunathi

Uwoyela kakhukhunathi uqukethe inhlanganisela eyingqayizivele yamafutha acid, acishe abe ngu-90% agcwele.

Iqukethe cishe ngokuphelele ama-triglycerides wamaketanga aphakathi. Lawa mafutha acid angena esibindini avela emgudwini wokugaya ukudla, lapho angaguqulwa abe yimizimba ye-ketone.

Ngokwezifundo ezithile, imizimba ye-ketone ingaba nomphumela wokunciphisa isifiso ().

Ucwaningo oluthile lubike ukuthi abantu abadle ukudla kwasekuseni bengezwe ngama-triglycerides aphakathi nendawo badle amakhalori ambalwa ngesidlo sasemini ().

Olunye ucwaningo lubheke imiphumela ye-triglycerides yamaketanga aphakathi nendawo naphakathi. Kutholile ukuthi labo abadle ama-triglycerides aphakathi nendawo kakhulu kudliwe, ngokwesilinganiso, ama-calories angama-256 ambalwa ngosuku ().

Uwoyela kakhukhunathi ulayishwe ama-triglycerides wamaketanga aphakathi, anganciphisa kakhulu ukudla nokudla kwekhalori.

15. Popcorn

I-Popcorn iwukudla okusanhlamvu okuphelele okune-fiber kakhulu. Isikhwama esisodwa esimaphakathi (112 amagremu) singaqukatha cishe amagremu ayi-16 e-fiber ().

Ucwaningo luthole ukuthi ama-popcorn agcwala kakhulu kunamanye ama-snacks athandwayo, njengama-chips amazambane noma ushokoledi (, 52).

Izici eziningana zingaba nomthelela emiphumeleni yokugcwalisa, kufaka phakathi okuqukethwe okuphezulu kwefayibha namandla amancane wamandla (,).

Kodwa-ke, qaphela ukuthi ama-popcorn ozilungiselela wona ebhodweni noma kumshini we-air-popper yizindlela ezingcono kakhulu. Ukungeza amanoni amaningi kuma-popcorn kungakhuphula kakhulu okuqukethwe kwekhalori.

I-Popcorn iyisidlwana esidumile esine-fiber eningi, ivolumu ephezulu namandla amancane. Ikhalori lekhalori, ligcwalisa kakhulu.

Thatha Umlayezo Wekhaya

Ukugcwalisa ukudla kunezici ezithile.

Zivame ukuba nefayibha ephezulu noma amaprotheni, futhi zibe namandla amancane wamandla.

Ngokwengeziwe, lokhu kudla kuvame ukuba okuphelele, ukudla okuyisithako esisodwa - hhayi ukudla kokudla okungenamsoco.

Ukugxila ekudleni okuphelele okukugcwalisa ngama-calories ambalwa kungakusiza ukuthi wehlise isisindo ngokuhamba kwesikhathi.