Ukudla okungu-12 okungabangeli ukuzuza kwesisindo

-Delile

• Yini Eyenza Ukugcwaliswa Kokudla?
• 1. Amazambane Abilisiwe
• 2. Amaqanda Aphelele
• 3. Uhayayi
• 4. Isobho Elisuselwa Kumhluzi
• 5. Imidumba
• 6. Ama-apula
• 7. Izithelo Zikawolintshi
• 8. Inhlanzi
• 9. Izinyama Ezinciphile
• 10. I-Cottage Cheese
• 11. Imifino
• 12. Popcorn
• Thatha Umlayezo Wekhaya
• Ukulungiselela Ukudla: Ama-apula Usuku Lonke

Iseluleko esisodwa esivame ukunikezwa ama-dieters ukuthi udle uze ufinyelele ukusutha - okungukuthi, uze uzizwe usuthi.

Inkinga ukuthi ukudla okwehlukile kungaba nemiphumela ehluke kakhulu endlaleni nasekwaneleni.

Isibonelo, ama-calories ayi-200 webele lenkukhu angakwenza uzizwe ugcwele, kepha kungathatha ama-calories angama-500 ekhekhe ukuze abe nomphumela ofanayo.

Ngakho-ke, ukuncipha akukhona nje ukudla uze uzizwe usuthi. Imayelana nokukhetha i- kwesokudla ukudla okwenza uzizwe ugcwele inani elincane lama-calories.

Yini Eyenza Ukugcwaliswa Kokudla?

Izici eziningi zinquma inani lokusutha lokudla, noma ukuthi ukugcwalisa kanjani kuhlobene nokuqukethwe kwakho kwekhalori. Isilinganiso sekhalori / satiety sikalwa esikalini esibizwa ngokuthi i-satiety index ().

Inkomba yokusutha ibuye ilinganise ikhono lokudla lokukwenza uzizwe ugcwele, unciphise ukulamba kwakho futhi wehlise ukudla kwakho kwekhalori phakathi nesikhathi sosuku.

Okunye ukudla kumane kwenze umsebenzi ongcono ekwaneliseni indlala nokuvimbela ukuminza kakhulu kunokunye.

Ukugcwalisa ukudla kuvame ukuba nalezi zimfanelo ezilandelayo:

• Ivolumu ephezulu: Ucwaningo lukhombisa ukuthi ivolumu yokudla okudliwayo inethonya elinamandla lokusutha. Lapho ukudla kuqukethe amanzi amaningi noma umoya, ivolumu yanda ngaphandle kokungeza ama-calories (,).
• Amaprotheni aphezulu: Ucwaningo lukhombisa ukuthi amaprotheni agcwaliswa kakhulu kunama-carbs namafutha. Ukudla okuphezulu kumaphrotheni kukhulisa ukusutha futhi kuholele ekwehleni kokudla okuphelele kwekhalori kunokudla okunama-protein amancane (,).
• Ifayibha ephezulu: I-Fiber inikeza ngobuningi futhi ikusize uzizwe ugcwele. Kubambezela nokuhamba kokudla ngokusebenzisa umgudu wokugaya ukudla, okugcina uzizwa ugcwele isikhathi eside ().
• Amandla amancane aphansi: Lokhu kusho ukuthi ukudla kunama-calories aphansi ngesisindo sayo. Ukudla okunamandla amancane kungakusiza uzizwe ugcwele ngama-calories ambalwa ().

Ngakho-ke uma udla ukudla okunezici ezingenhla, khona-ke ungakudla kuze kube ukugcwala ngaphandle kokuthola ama-calories amaningi.

Nakhu ukudla okugcwalisa okungu-12 ongakudla kakhulu ngaphandle kokuthola amafutha.

1. Amazambane Abilisiwe

Ngenxa yokuqukethwe kwawo okuphezulu kwe-carb, abantu abaningi bayawagwema amazambane lapho bezama ukwehlisa isisindo, kodwa akufanele.

Amazambane aphelele alayishwa amavithamini, i-fiber nezinye izakhi zomzimba ezibalulekile. Futhi aqukethe uhlobo oluthile lwesitashi olubizwa ngokuthi yi-resistant starch (8,).

Isitashi Esimelana Nesinama-kilojoule wesitashi esivamile (2 esikhundleni samakhalori ama-4 ngegremu ngalinye). Kuhlelo lwakho lokugaya ukudla, kusebenza kakhulu njenge-fiber encibilikayo, kukusiza uzizwe ugcwele.

Ngoba ukufaka isitashi esimelana nokudla kusiza ukwanelisa indlala, kubangela ukuthi abantu badle ama-calories ambalwa (,).

Kuyathakazelisa ukuthi ukupholisa amazambane ngemuva kokupheka kwandisa okuqukethwe kwawo kwesitashi okungazweli. Eqinisweni, ucwaningo lukhombisa ukuthi ukupholisa nokuvuselela amazambane amahlandla amaningi kuyaqhubeka nokwandisa umphumela wokucindezela indlala ().

Ocwaningweni olinganise ikhono lokudla okungama-38 ukwanelisa indlala, amazambane abilisiwe abalwa aphezulu kakhulu ().

Ngenkathi amazambane abilisiwe bekungukudla okwanelisa kakhulu okuhloliwe, ama-chips amazambane athosiwe atholakala ukuthi angagcwaliswa kathathu.

Amazambane abilisiwe, anomsoco kakhulu, ayindawo yokuqala enkombeni yokusutha. Ama-chip amazambane athosiwe ukugcwaliswa okuncane kathathu futhi akubhekwa njengokuncipha kwesisindo okunobungane.

2. Amaqanda Aphelele

Amaqanda okunye ukudla okuye kwenziwa amademoni ngokungafanele esikhathini esedlule. Iqiniso liwukuthi, amaqanda anempilo emangalisayo futhi aphakeme kwizakhi zomzimba eziningana ezibalulekile.

Iningi lezakhamzimba, kufaka phakathi cishe isigamu samaphrotheni eqanda, litholakala ku-isikhuphasha.

Amaqanda ayiprotheni ephelele, okusho ukuthi aqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile.

Ngaphezu kwalokho, bagcwalisa kakhulu.

Ucwaningo oluningi luthole ukuthi abantu abadle amaqanda ngesidlo sasekuseni baneliseka kakhulu futhi badla ama-calories ambalwa usuku lonke kunalabo ababene-bagel ngesidlo sasekuseni (,,).

Ikakhulukazi, olunye ucwaningo luthole ukuthi abantu abadle amaqanda ngesidlo sasekuseni behlise inkomba yomzimba wabo (BMI) futhi bancipha kakhulu kunalabo abadla i-bagel ().

Amaqanda angumthombo omuhle wezakhamzimba, kufaka phakathi amaprotheni asezingeni eliphakeme. Kungakusiza ukuthi udle kancane kuze kufike emahoreni angama-36 ngemuva kokudla.

3. Uhayayi

I-oatmeal wuhlobo lwephalishi, noma okusanhlamvu okushisayo, okuvame ukusetshenziselwa ukudla kwasekuseni.

Igcwalisa ngokumangalisayo futhi iba sesithathu kunkomba yokusutha ().

Lokhu ikakhulukazi kungenxa yokuqukethwe kwayo kwe-fiber ephezulu kanye namandla okucwilisa amanzi.

Ama-oats angumthombo omuhle we-fiber encibilikayo ebizwa nge-beta-glucan, esiza ukunciphisa ijubane lokugaya ukudla nokumuncwa kwe-carbs ().

Uma kuqhathaniswa nokudla okulungele ukudliwa okusanhlamvu kwasekuseni, i-oatmeal yayingcono ekucindezeleni isifiso sokudla, ukukhuphuka kwesatiety nokunciphisa ukudla kwekhalori usuku lonke (,).

I-oatmeal inefayibha eningi futhi imanzisa amanzi, okwenza ukuthi igcwalise ngendlela emangalisayo. Kugcwaliswa kakhulu kunezinhlamvu zesidlo sasekuseni zendabuko futhi kungakusiza ukuthi udle okuncane usuku lonke.

4. Isobho Elisuselwa Kumhluzi

Iziphuzo zivame ukubhekwa njengokugcwaliswa okuncane kunokudla okuqinile.

Kodwa-ke, ucwaningo lukhombisa ukuthi amasobho angagcwaliswa kakhulu kunokudla okuqinile ngezithako ezifanayo (,).

Lapho kudliwa isobho ekuqaleni kokudla ocwaningweni olulodwa, izifundo zadla ama-calories angama-20% kuleso sidlo ().

Ucwaningo oluningi luthole ukuthi ukudla isobho njalo kunganciphisa ukudla ikhalori, kuthuthukise ukusutha futhi kukhuthaze ukwehla kwesisindo ngokuhamba kwesikhathi (,,).

Namathela kumasobho asuselwa kumhluzi, njengoba ejwayele ukuba nama-calories aphansi kunezinhlobo ezakhiwe ngokhilimu.

Isobho ukudla okugcwalisa kakhulu. Ukudla isobho ekuqaleni kokudla kungakhuphula ukusutha, kunciphise ukungena kwekhalori futhi kuholele ekunciphiseni isisindo ngokuhamba kwesikhathi.

5. Imidumba

Ama-legumes, njengobhontshisi, uphizi namalenti, aziwa ngokuba yimithombo emihle ye-fiber kanye ne-protein.

Lokhu, kuhlanganiswe namandla amancane kakhulu, kubenza babe ukudla okugcwalisayo okungakhuthaza nokuncipha kwesisindo ().

Ukubuyekezwa kwezifundo eziningana kukhombisa ukuthi ubhontshisi, uphizi, amantongomane kanye nodali ukugcwaliswa okungaphezu kwama-31% kune-pasta nesinkwa ().

Imidumba inamaprotheni amaningi kanye nefayibha, okwenza kugcwale kakhulu. Futhi anama-calories aphansi ngokwanele, okwenza kube ukudla okunobungani bokulahlekelwa isisindo.

6. Ama-apula

Izithelo ziyingxenye ebalulekile yokudla okunempilo.

Ucwaningo oluningi lukhombisa ukuthi ukudla izithelo kuhlotshaniswa nokudla okungaphansi kwekhalori futhi kungaba nomthelela ekwehliseni isisindo ngokuhamba kwesikhathi (,,,).

Ikakhulu, ama-apula athole amaphuzu aphezulu kakhulu kunkomba yokusutha ().

Ngoba ama-apula aqukethe i-pectin, i-fiber encibilikayo eyehlisa ukubambezeleka ngokwemvelo, ikusiza uzizwe ugcwele ().

Futhi zingaphezu kwamanzi angama-85%, ahlinzeka ngevolumu futhi athuthukise ukusutha ngaphandle kokungeza amakhalori.

Kubalulekile ukuthi wazi ukuthi isithelo esiphelele, esiqinile sandisa ukusutha kakhulu kunezithelo ezihlanjululwe noma ijusi, zombili ezingagcwalisi ().

Ucwaningo olulodwa lubheke imiphumela yokudla izingxenye eziqinile zama-apula, i-appleauce noma ukuphuza ijusi le-apula ekuqaleni kokudla.

Kutholile ukuthi labo abadle izingxenye eziqinile zama-apula badle ama-calories ambalwa angama-91 kunalabo abadla i-apple sauce kanye nama-calories ambalwa ayi-150 kunalabo abaphuza i-apula juice ().

Ukudla izingxenye zama-apula nakho kuholele ekulinganisweni okuphelele kokugcwala kanye nezilinganiso eziphansi zendlala kunezinye izinhlobo zezithelo.

Ama-apula aphezulu emanzini futhi anemicu encibilikayo kepha anama-calories aphansi. Ukudla okuphelele, ama-apula aqinile kungakusiza ukuthi usebenzise ama-calories ambalwa futhi ube nomthelela ekunciphiseni isisindo ngokuhamba kwesikhathi.

7. Izithelo Zikawolintshi

Ngokufanayo nama-apula, izithelo ze-citrus zine-pectin ephezulu, enganciphisa ukugaya futhi ikhuphule ukusutha.

Banokuqukethwe okuphezulu kwamanzi. Kokubili amawolintshi ne-grapefruit kunamanzi angaphezu kwama-87%, okusho ukuthi bayakwazi ukukugcwalisa ngama-calories ambalwa kakhulu.

Kuvame ukuphakanyiswa ukuthi ukudla isithelo samagilebhisi kungakhuthaza ukwehla kwesisindo.

Kokunye ukuhlola, ababambiqhaza abakhuluphele bedla izithelo zomvini baphulukene nesisindo esikhulu kakhulu kunalabo abanikezwe i-placebo ().

Kwesinye isifundo, ukudla uhhafu wamagilebhisi kathathu nsuku zonke ngezikhathi zokudla amasonto ayisithupha kwakuhlotshaniswa nokwehlisa isisindo ngokuthobekile nokwehliswa okukhulu komjikelezo okhalweni ().

Uma kuhlanganiswe nokuvinjelwa kwekhalori, ukuphuza i-grapefruit noma ijusi lamagilebhisi ngaphambi kokudla kuholele ekunciphiseni isisindo esingu-7.1%, ukuncipha okukhulu kwamafutha omzimba nobukhulu besisindo ().

Kodwa-ke, le miphumela ingahle ingabi yithelo lamagilebhisi kuphela, ngoba amanzi okuphuza ngaphambi kokudla abe nemiphumela efanayo.

Izithelo ezingamawolintshi ezinjengamawolintshi kanye novundululu nazo zingukudla okunobungani bokulahlekelwa isisindo. Zinamafayibha namanzi amaningi, angakusiza uzizwe ugcwele futhi usebenzise amakhalori ambalwa.

8. Inhlanzi

Izinhlanzi ezicebile ku-omega-3 fatty acids zingakhuphula ukusutha kubantu abakhuluphele ngokweqile noma abakhuluphele ().

Zilayishwe namaprotheni asezingeni eliphakeme, okwaziwa ukuthi agcwalisa kakhulu.

Eqinisweni, izinhlanzi zithola amaphuzu aphakeme kakhulu kunakho konke okunye ukudla okunothile kwamaprotheni enkombeni yokusuthisa futhi zikleliswe endaweni yesibili kukho konke ukudla okuhloliwe ().

Olunye ucwaningo luthole ukuthi umphumela wezinhlanzi ekusuthi wawukhulu kakhulu kunowenkukhu nenyama yenkomo ().

Olunye ucwaningo luthole ababambiqhaza abadle inhlanzi badle ama-calories angu-11% ambalwa esidlweni sabo esilandelayo kunalabo abadla inyama yenkomo ().

Inhlanzi inamaprotheni amaningi kanye ne-omega-3 fatty acids, engakhuphula ukusutha. Izinhlanzi nazo zingagcwalisa kakhulu kunezinye izinhlobo zamaprotheni njengenkukhu nenyama yenkomo.

9. Izinyama Ezinciphile

Inyama enciphile inamaprotheni amaningi futhi igcwalisa kakhulu.

Eqinisweni, izidlo ezinamaprotheni aphezulu ziholela ekwehleni kokudla okuphelele kwekhalori kunokudla kwamaprotheni aphansi ().

Olunye ucwaningo luthole ukuthi abantu badle u-12% ngaphansi esidlweni sakusihlwa ngemuva kokudla inyama enamaprotheni amaningi emini, uma kuqhathaniswa nalabo ababenesidlo sasemini esine-carb ephezulu ().

Inyama yenkomo ithole indawo yesibili ephezulu kunakho konke ukudla okunothe amaprotheni kunkomba yokusutha, kepha ezinye inyama ezinonile njengenkukhu nengulube nazo zinokuncipha ().

Inyama inamaprotheni amaningi futhi igcwalisa kakhulu. Ukudla inyama enamaprotheni aphezulu kungakusiza ukuthi usebenzise ama-calories ambalwa ekudleni okulandelayo.

10. I-Cottage Cheese

I-Cottage shizi iphansi ngama-calories kodwa iphakeme kakhulu ngamaprotheni.

Igcwele izakhamzimba ezinempilo, kufaka phakathi amavithamini B, i-calcium, i-phosphorus kanye ne-selenium.

Lezi zici zenza i-cottage shizi ukudla okunobungane bokulahlekelwa isisindo.

Olunye ucwaningo luthole ukuthi umthelela walo ekugcwaleni uyefana nalowo wamaqanda ().

I-Cottage shizi inamaprotheni amaningi futhi inama-calories amancane. Umphumela wayo ekusuthweni ungaqhathaniswa nowamaqanda.

11. Imifino

Imifino inamakholori amancane nevolumu ephezulu.

Futhi zigcwele zonke izinhlobo zezakhamzimba ezinenzuzo nezakhi zezitshalo ezibenza babe yingxenye ebalulekile yokudla okunempilo.

Ngaphezu kwalokho, zinamanzi amaningi kanye nefayibha, zombili ezisiza ukukugcwalisa.

Ucwaningo lukhombisa ukuthi amasaladi, ikakhulukazi, asiza ukwanelisa indlala, ikakhulukazi uma edliwa ngaphambi kokudla.

Kwesinye isifundo, ababambiqhaza abadle isaladi ekuqaleni kokudla kudliwe ama-calories ayi-7-12% esidlweni ().

Olunye ucwaningo lukhombisile ukuthi ukudla isaladi ekuqaleni kokudla kukhuphule ukusetshenziswa kwemifino ngama-23%, uma kuqhathaniswa nokuyidla nenkambo eyinhloko ().

Ukuze ugcine isaladi yakho inama-kilojoule amaningi, gwema ukufaka izithako ezinama-khalori aphezulu nokugqokwa.

Imifino inamanzi amaningi nefayibha, okungakugcina ugcwele isikhathi eside. Ukudla amasaladi anama-kilojoule amancane kungasiza ekwandiseni ukusetshenziswa kwemifino yakho futhi kunciphise nokudla kwakho ikhalori.

12. Popcorn

I-Popcorn iyinhlamvu ephelele futhi iqukethe i-fiber eningi kunezinye izidlo eziningi ezithandwayo zokudla okulula.

Iphakeme futhi ngevolumu, ngakho-ke kuthatha isikhala esiningi esiswini sakho, yize kunama-calories aphansi.

Ucwaningo luthole ukuthi ama-popcorn azokugcwalisa ngaphezu kokunye ukudla okulula okuthandwayo njengamazambane amazambane ().

Ama-popcorn aqhamuke emoyeni ayimpilo kakhulu. Ama-popcorn alungiselelwe ukuhweba noma ama-microwave angaba phezulu kakhulu kuma-calories futhi aqukethe izithako ezingenampilo.

Ukugcina ama-popcorn akho enama-kilojoule amaningi, gwema ukungeza amafutha amaningi kuwo.

I-Popcorn iyinhlamvu ephelele enefayibha nevolumu ephezulu, zombili lezi ezikusiza uzizwe ugcwele. Ucwaningo luthole ukuthi ama-popcorn agcwala kakhulu kunama-chips amazambane.

Thatha Umlayezo Wekhaya

Ukugcwalisa ukudla kunezici ezithile. Ziphezulu ngevolumu, amaprotheni noma i-fiber futhi zinamandla amancane.

Ukufaka okunye kwalokhu kudla ekudleni kwakho kungakusiza wehlise isisindo ngokuhamba kwesikhathi.

Ukulungiselela Ukudla: Ama-apula Usuku Lonke