Kungani Amaqanda Engukudla Kokulahlekelwa Isisindo Kokubulala

-Delile

• Amaqanda aphansi kumakhalori
• Amaqanda Agcwalisa Kakhulu
• Amaqanda Angakhulisa I-Metabolism Yakho
• Amaqanda ayindlela enhle yokuqala usuku lwakho
• Amaqanda ashibhile futhi kulula ukuwalungisa
• Thatha Umlayezo Wekhaya

Amaqanda aphakathi kokudla okunempilo kakhulu ongakudla.

Bacebile ngamaprotheni asezingeni eliphakeme, amafutha anempilo kanye namavithamini namaminerali amaningi abalulekile.

Amaqanda futhi anezici ezimbalwa ezihlukile ezenza ukuba kube nokuncipha kwesisindo ngobuchule.

Lo mbhalo uchaza ukuthi kungani amaqanda aphelele ekubulaweni kwesisindo sokubulala.

Amaqanda aphansi kumakhalori

Indlela elula yokwehlisa isisindo ukunciphisa ukudla kwakho kwansuku zonke kwekhalori.

Iqanda elilodwa elikhulu liqukethe ama-calories angama-78 kuphela, kepha liphakeme kakhulu ngezakhamzimba. Amaqanda amaqanda anomsoco ikakhulukazi ().

Isidlo seqanda ngokuvamile siqukethe cishe amaqanda ama-2-4. Amaqanda amathathu amakhulu abilisiwe aqukethe amakhalori angaphansi kwama-240.

Ngokungeza ukuphakelwa okunomusa kwemifino, uyakwazi ukuba nokudla okuphelele okungama-calories angama-300 kuphela.

Vele ugcine engqondweni ukuthi uma ufry amaqanda akho emafutheni noma ebhotela, ufaka cishe ama-calories angama-50 kusipuni ngasinye esisetshenzisiwe.

Iqanda elilodwa elikhulu liqukethe ama-calories angama-78. Ukudla okuqukethe amaqanda nemifino ebilisiwe e-3 kuqukethe ama-calories angama-300 kuphela.

Amaqanda Agcwalisa Kakhulu

Amaqanda aminyene ngokumangalisayo ngokugcwalisa izakhi, ikakhulukazi ngenxa yokuqukethwe kwawo kwamaprotheni aphezulu ().

Ukudla okunama-protein amaningi kwaziwa ukuthi kunciphisa isifiso sokudla futhi kwandise ukugcwala, uma kuqhathaniswa nokudla okuqukethe amaprotheni amancane (, 4,,).

Izifundo zikhombise kaninginingi ukuthi ukudla kwamaqanda kwandisa ukugcwala futhi kunciphise ukudla ngesikhathi sokudla kwamuva, uma kuqhathaniswa nokunye ukudla okunekhalori elifanayo (,,).

Amaqanda futhi abeka phezulu ezilinganisweni ezibizwa nge-Satiety Index. Lesi sikali sihlola ukuthi ukudla kukusiza kangakanani ukuthi uzizwe ugcwele futhi wehlise ukungena kwekhalori ngokuhamba kwesikhathi ().

Ngokwengeziwe, ukudla ukudla okunamaprotheni amaningi kunganciphisa imicabango engalawuleki ngokudla kuze kufike kuma-60%. Kungase futhi kusike isifiso sokudla isidlo sasebusuku ebusuku ngesigamu (,).

Amaqanda aphakeme kakhulu esikalini se-Satiety Index, okusho ukuthi angakusiza uzizwe ugcwele isikhathi eside. Ukudla okunamaprotheni amaningi, njengamaqanda, nakho kungakusiza ukuthi udle okuncane phakathi kokudla.

Amaqanda Angakhulisa I-Metabolism Yakho

Amaqanda aqukethe wonke ama-amino acid abalulekile, nangama-ratios alungile.

Lokhu kusho ukuthi umzimba wakho ungasebenzisa kalula iphrotheni emaqandeni ukunakekelwa kanye nokwakheka komzimba.

Ukudla ukudla okune-protein ephezulu kukhonjisiwe ukukhulisa imetabolism ngama-calories ayi-80-100 ngosuku, ngenqubo ebizwa ngomphumela wokudla we-thermic (,).

Umthelela we-thermic wokudla ngamandla adingekayo emzimbeni ukwenza ukudla, futhi uphakeme kakhulu ngamaprotheni kunamafutha noma ama-carbs (,,).

Lokhu kusho ukuthi ukudla okunamaprotheni amaningi, njengamaqanda, kukusiza ukuthi ushise ama-calories amaningi.

Ukudla okunamaprotheni amaningi kungakhuphula umsoco wakho ngokufika kwamakholori angama-80-100 ngosuku, ngoba kudingeka amandla athe xaxa ukusiza ekugayeni amaprotheni ekudleni.

Amaqanda ayindlela enhle yokuqala usuku lwakho

Ukudla amaqanda ngesidlo sasekuseni kubonakala kuzuzisa kakhulu ekwehliseni isisindo.

Ucwaningo oluningi luye lwaqhathanisa imiphumela yokudla amaqanda ekuseni uma kuqhathaniswa nokudla okunye ukudla kwasekuseni ngokuqukethwe kwekhalori okufanayo.

Izifundo eziningana zabesifazane abakhuluphele ngokweqile zikhombisile ukuthi ukudla amaqanda esikhundleni sama-bagel kukhuphule imizwa yabo yokugcwala futhi kubangele ukuthi badle amakhalori ambalwa emahoreni angama-36 alandelayo.

Ukudla kwasekuseni kwamaqanda nakho kukhonjisiwe ukuthi kudale ukwehla kwesisindo okufika ku-65% ngaphezulu kwamasonto ayisishiyagalombili (,).

Ucwaningo olufanayo emadodeni lwafika esiphethweni esifanayo, okukhombisa ukuthi ibhulakufesi leqanda lehlise kakhulu ukutholwa kwekhalori emahoreni angama-24 alandelayo, uma kuqhathaniswa nesidlo sasekuseni sebhegel. Abadla amaqanda nabo bazizwa begcwele ngokwengeziwe ().

Ngaphezu kwalokho, isidlo sasekuseni seqanda sabangela ukusimama okuzinzile kweglucose nokuphendula kwe-insulin, ngenkathi kucindezela i-ghrelin (i-hormone yendlala) ().

Olunye ucwaningo olwenziwe ezinsizweni ezingama-30 ezinempilo nezilungele ukuqhathanisa imiphumela yezinhlobo ezintathu zebhulakufesi ngezikhathi ezintathu ezihlukene. Lawa kwakungamaqanda othosi, okusanhlamvu okunobisi nethosi, ne-croissant enejusi lewolintshi.

Ukudla kwasekuseni kwamaqanda kubangele ukusutha okukhulu kakhulu, indlala encane nesifiso esiphansi sokudla kunamanye ama-breakfasts amabili.

Ngaphezu kwalokho, ukudla amaqanda ngesidlo sasekuseni kubangele ukuthi amadoda ngokuzenzakalela udle cishe ama-270-470 kilojoule amancane ngesidlo sasemini nangesikhathi sokudla, uma kuqhathaniswa nokudla amanye ama-breakfasts ().

Lokhu kwehliswa okumangazayo kokudla ikhalori bekungeyona inhloso futhi kungasebenzi. Ukuphela kwento abayenzayo kwakuwukudla amaqanda ngesikhathi sasekuseni.

Ukudla amaqanda ngesidlo sasekuseni kungakhuphula umuzwa wakho wokugcwala futhi kukwenze udle ama-calories ambalwa, kuze kube ngamahora angama-36.

Amaqanda ashibhile futhi kulula ukuwalungisa

Ukufaka amaqanda ekudleni kwakho kulula kakhulu.

Ababizi, atholakala kabanzi futhi angalungiswa kungakapheli imizuzu.

Amaqanda amnandi cishe ngayo yonke indlela owenza ngayo, kepha imvamisa ayabiliswa, aqotshiwe, enziwe i-omelet noma abhakwe.

I-omelet yasekuseni eyenziwe ngamaqanda ambalwa neminye imifino yenza isidlo sasekuseni esihle kakhulu futhi esisheshayo.

Ungathola izindlela zokupheka zamaqanda eziningi ongazama kuleli khasi.

Amaqanda awabizi, atholakala cishe yonke indawo futhi angalungiswa ngemizuzu nje embalwa.

Thatha Umlayezo Wekhaya

Ukungeza amaqanda ekudleni kwakho kungaba enye yezinto ezilula ukuzenza uma uzama ukunciphisa umzimba.

Zingakwenza uzizwe ugcwele kakhulu futhi zikusize udle amakhalori ambalwa usuku lonke.

Ngaphezu kwalokho, amaqanda angumthombo omkhulu wamavithamini namaminerali amaningi okuvame ukuntuleka ekudleni.

Ukudla amaqanda, ikakhulukazi ibhulakufesi, kungahle kube yilokho okwenza noma kwephule isisindo sakho sokudla.