Ungakwenza kanjani ukudla okuVolumetric ukuze wehlise isisindo ngaphandle kokubulawa yindlala

-Delile

• Imenyu yokudla yevolumu

Ukudla okune-volumetric kungukudla okusiza ukunciphisa ama-calories ngaphandle kokunciphisa ivolumu yokudla kwansuku zonke, ukukwazi ukudla ukudla okuningi nokusutha isikhathi eside, okuzosiza ekunciphiseni isisindo, futhi ngasikhathi sinye kubangele ukukhishwa komzimba emzimbeni.

Ukudla kudalwe ngusolwazi waseMelika uBarbara Rolls, wase-University of Pennsylvania, umbhali wencwadi ethi Lose weight ngokudla okuningi, okushicilelwe eBrazil ngumshicileli weBestSeller. Ngokusho kombhali, ukudla kungahlukaniswa ngamandla abo abe:

• Iphansi kakhulu, inama-calories angaphansi kuka-0.6 ngegramu ngayinye, okubandakanya imifino, imidumba, izithelo eziningi namasobho;
• Okuphansi, phakathi kwama-kilojoule angu-0,6 no-1.5 kugremu ngalinye, okuyizinhlamvu eziphekiwe, inyama enciphile, imidumba, amagilebhisi ne-pasta;
• Isilinganiso, sisuka ku-1.5 kuye ku-4 calories nge gramu ngayinye, okubandakanya inyama, ushizi, amasoso, isinkwa sase-Italy nesele;
• Ephakeme, phakathi kwama-calories ayi-4 kuye kwayi-9 ngegramu ngayinye, okulula ukudla okulula, oshokholethi, amakhukhi, ibhotela, ama-chip kanye namafutha.

Ngakho-ke, imenyu yokudla okuvolumetric ifaka imifino, imidumba, izithelo namasobho. Kodwa-ke, ukudla okulula, ushokoledi, amakhukhi, ibhotela, amachips namafutha kuyasuswa.

Imenyu yokudla yevolumu

Nasi isibonelo semenyu yokudla yevolumu.

• Ukudla kwasekuseni - 1 inkomishi yobisi olusikiwe olungenashukela, ucezu lwesinkwa sokudla okusanhlamvu nesipuni esingu-1 secottage shizi kanye nenkomishi eyodwa yekhabe, ikhabe nomxube wepopo ofafazwe ngesipuni esingu-1 esingajulile sequinoa
• Ukuhlanganiswa - 1 ucezu oluphakathi lukaphayinaphu olufafazwe ngeminti entsha
• Isidlo sasemini - Isitsha esiyisicaba sesaladi le-endive, izaqathe ezigayiwe ezigayiwe nophayinaphu oqoshiwe. Izipuni eziyi-3 zerayisi onsundu onopelepele onemibala. Izipuni ezimbili zezinkukhu ezikhishwe nge-anyanisi noparsley. I-1 fillet emaphakathi yezinhlanzi ezibhakiwe ngomxube wamakhowe.
• Isidlo sasemini - 1 inkomishi kajinja enamakhukhi ama-2 aphelele
• Isidlo sakusihlwa - ipuleti eli-1 elingajulile lesaladi le-alimondi, izinhliziyo ezisikiwe zesundu nama-beet agayiwe. I-1 spaghetti tongs ihlanganiswe neshukela nezicucu ze-tuna, ezigcinwe emanzini. Izipuni ezimbili ze-broccoli eziphekwe ngegalikhi no-anyanisi emigqeni eqinile

• Isidlo sakusihlwa - 1 inkomishi ye-gelatin elungiswe ngemvilophu engu-1 yesithelo sesithelo esibomvu esingenashukela, ujusi we-apula eli-1 no-½ kalamula, opentshisi bemvelo abaqoshiwe kanye nama-strawberry.

  
  

Ukudla okuvolumetric, noma kungavimbeli kakhulu, kufanele kwelulekwe ngungcweti onjengomondli ukuze aqinisekise ukuthi ivumelaniswe nomuntu lowo nokuthi ayilimazi impilo yakho.