Ngabe ukudla ubhatata kukwenza ukhuluphale noma wehle isisindo?

-Delile

• Ungawasebenzisa kanjani ubhatata ukuthola isisindo semisipha
• Indlela yokusebenzisa ubhatata ukunciphisa umzimba
• Izinzuzo zamazambane amnandi

Ubhatata udliwa kakhulu ngabavivinya umzimba nabasebenza ukuzivocavoca umzimba ngenxa yokunikezwa kwamandla emzimbeni, ngoba umthombo wawo oyinhloko wezakhamzimba yi-carbohydrate.

Kodwa-ke, ubhatata uwedwa awukwenzi ukhuluphale noma ube mncane. Lokhu kuzoncika ekudleni okuphelele nasezingeni lomsebenzi. Ukwehlisa isisindo, udinga ukuthi ube nebhalansi yamandla engemihle, okungukuthi, uchithe ama-calories amaningi kunalawo owadlile. Ukuze uzuze isisindo noma uthole isisindo semisipha, kuyadingeka ukufaka ama-calories amaningi kunokusebenzisa.

Njengakho konke ukudla, ubhatata kufanele udliwe ngokulinganisela, ngokusho kwamandla nezinjongo zomuntu ngamunye nezidingo. Ngalokhu, kubalulekile ukuthi ubheke isazi sezokudla ukuze sakhe uhlelo lokudla olusiza ukufeza imiphumela ngendlela esebenza kahle.

Ungawasebenzisa kanjani ubhatata ukuthola isisindo semisipha

Njengomthombo wama-carbohydrate, ukudla ubhatata kuthuthukisa ukusebenza ekuqeqesheni ngakho-ke kuyasiza ekutholeni isisindo semisipha. Kepha kubalulekile ukwazi ukuthi le nqubo incike hhayi kuphela ekuzivocavoca umzimba, kepha futhi nakwibhalansi yokudla phakathi kwamaprotheni nama-carbohydrate.

Ngokuvamile, kubalulekile ukudla ukudla okunama-carbohydrate namaprotheni ngemvamisa yokudla oku-3 kuye kwayi-6 ngosuku. Inani elifanele lalezi zakhi zomzimba ngu-4: 1, okungukuthi, kuyadingeka ukumunca izikhathi eziphindwe kane inani kumagremu e-carbohydrate maqondana namaprotheni lapho inhloso ukwakha isisindo semisipha.

Ngalokhu, uma kudliwe amagremu ama-200 kabhatata, kusho ukuthi kudliwa ama-gramu angama-40 ama-carbohydrate, ngakho-ke kunconywa ukuthi kudle amagremu ayi-10 wamaprotheni ekudleni okufanayo, okungatholwa, ngokwesibonelo, ngamaqanda ama-2 .

Bona amathiphu ayi-7 abalulekile ukuze uthole imisipha ngokushesha.

Indlela yokusebenzisa ubhatata ukunciphisa umzimba

Ubhatata ucebile ngemicu, okwandisa umuzwa wokusutha ngakho-ke kungasetshenziselwa nalabo abafuna ukunciphisa umzimba. Ngalokhu, ubhatata kufanele udliwe nekhasi, ngoba liyingxenye yokudla okucebe kakhulu ku-fiber.

Okunye ongakwenza ukufaka ubhatata esidlweni nokunye ukudla okunothe ku-fiber, njengemifino nezithelo, ngoba lokhu kwandisa umthamo wesidlo futhi kwehlise nokudla kwekhalori, kube isu elihle kulabo abafuna ukwehlisa isisindo.

Ngaphezu kwalokho, indlela yokulungisa amazambane ibalulekile, ngoba ithonya ngqo inani lama-calories. Ngakho-ke, ukupheka ubhatata obilisiwe noma obhakwe kuzothuthukisa izinzuzo ezinkulu zokwehlisa isisindo kunamazambane athosiwe, ngoba owoyela abasetshenziselwa ukuthosa anama-caloric kakhulu.

Ngokuvamile, alikho inani elijwayelekile lamazambane okufanele adliwe ukunciphisa isisindo, ngoba lokhu kuyehluka kuye ngomuntu kuye ngokwezinga lomsebenzi womzimba, isisindo nokuphakama.

Bheka iresiphi yesinkwa sobhatata ukuze wehlise isisindo.

Izinzuzo zamazambane amnandi

Ngaphandle kokuthi idliwe ngokulinganisela, ubhatata ungasetshenziswa kokubili ukuthola isisindo somzimba noma ukunciphisa isisindo, njengoba kunezinzuzo eziningi zezempilo nezokuzivikela, ngenxa yokwakheka kwawo kumavithamini namaminerali, njengevithamini C ne-potassium. Bheka izinzuzo zezempilo zobhatata kangcono.