Izithelo ezikhuluphele (futhi zingonakalisa ukudla kwakho)

-Delile

• 1. Ukwatapheya
• 2. Ukhukhunathi
• 3. Açaí
• 4. Amagilebhisi
• 5. Ubhanana
• 6. I-Persimmon
• 7. Umkhiwane
• 8. Umango
• 9. Izithelo ezomile
• 10. Izithelo ngesiraphu

Izithelo zingaba inketho enempilo kulabo abafuna ukunciphisa umzimba, ikakhulukazi uma besiza ukufaka okunye ukudla okulula kwekhalori. Kodwa-ke, izithelo nazo zinoshukela, njengakwisimo samagilebhisi nama-persimmon, futhi zingaba nenqwaba yamafutha, njengakwisimo sama-avocado, ngakho-ke, kufanele adliwe ngamanani amancane ukuze angaphazamisi inqubo yokwehlisa isisindo .

Ngakho-ke, izithelo ezishiwo ngezansi, ngaphandle kwezithelo ezisesiraphu, zingafakwa ekudleni okulinganiselayo ukuze kwehliswe, kwandiswe noma kugcinwe isisindo, umphumela utholakale ngokwenani elisetshenzisiwe. Kubalulekile ukusho ukuthi noma yisiphi isithelo esidliwe ngokweqile singavuna ukuzuza kwesisindo.

1. Ukwatapheya

Ukwatapheya isithelo esicebile kumafutha amahle e-monounsaturated, uvithamini C, u-E no-K namaminerali, njenge potassium ne-magnesium. Isipuni ngasinye se-avocado ngasinye sihlinzeka ngama-calories angama-90.

Lesi sithelo sihlinzeka ngezinzuzo eziningana zezempilo, njengoba sisiza ukwenza ngcono ukuhamba kwamathumbu emathumbu, ukulawula amazinga kashukela, ukunakekela inhliziyo nokugcina isikhumba nezinwele ziphilile, futhi zingasetshenziswa kokubili ukunciphisa isisindo uma kudla amanani amancane, ukuthi singakhuliswa kanjani.

Ungayisebenzisa kanjani: Ukudla i-avocado ngaphandle kwesisindo esandayo kunconywa ukuthi udle izipuni ezimbili ngosuku, ezingafakwa kumasaladi, ngendlela ye-guacamole, kumavithamini noma kuma-dessert. Uma kwenzeka ufuna ukwandisa isisindo sakho, singahlanganiswa nezinye izithelo futhi sidle kaningi futhi ngobuningi obukhulu.

2. Ukhukhunathi

I-pulp kakhukhunathi, okuyingxenye emhlophe, icebile emafutheni, kuyilapho amanzi kakhukhunathi ecebile ngama-carbohydrate namaminerali, eyi-isotonic yemvelo. Ukhukhunathi isithelo sekhalori, ngoba amagremu ayi-100 ompuphu anama-khalori angaba ngu-406, cishe u-1/4 wamakhalori okumele adliwe nsuku zonke.

Lesi sithelo sihlinzeka ngezinzuzo eziningana zezempilo futhi sicebile ku-fiber, ngaphezu kokukhulisa umuzwa wokusutha nokwenza ngcono ukusebenza kwamathumbu. Ukhukhunathi uyasiza ekugcineni impilo yenhliziyo, uqinise amasosha omzimba futhi usize ekugcwaliseni amaminerali omzimba.

Ungayisebenzisa kanjani: Ukhukhunathi kufanele udliwe ngokulinganisela nasezingxenyeni ezincane, kunconywa ukuthi usebenzise izipuni eziyi-2 (30 mL) kawoyela kakhukhunathi noma izipuni ezimbili zokucheba kukakhukhunathi noma i-1/2 inkomishi yobisi lukakhukhunathi noma u-30 g wamafutha kakhukhunathi a usuku lokuthola izinzuzo zalo nokuvimbela ukuzuza kwesisindo. Uma kwenzeka ufuna ukukhuluphala, izingxenye zingakhuphuka ngokudla okukhulu kwekhalori.

3. Açaí

I-Açaí isithelo esikhulu se-antioxidant esisiza ukuthuthukisa amasosha omzimba, ukuvimbela ukuguga nokunikeza amandla, kepha futhi sinama-calorie amaningi, ikakhulukazi lapho uginindela wawo ufakwa noshukela, isiraphu ye-guarana noma eminye imikhiqizo esetshenziselwa ukuthuthukisa ukunambitheka kwakho.

Cishe ku-100 amagremu efriziwe le-açaí pulp elingenayo ushukela ongeziwe, kunama-calories angama-58 no-6.2 amagremu ama-carbohydrate.

Ungayisebenzisa kanjani: I-Açaí kufanele idliwe kancane futhi igwenywe ukwengeza imikhiqizo esezimbonini, njengobisi olujiyile, ngokwesibonelo, ngoba yize ithuthukisa ukunambitheka, inyusa amazinga kashukela egazini futhi ithande ukuzuza kwesisindo.

4. Amagilebhisi

Amagilebhisi isithelo esinothe ngama-carbohydrate anenkomba elinganiselayo ye-glycemic, ikakhulukazi amagilebhisi abomvu, okungukuthi, ukusetshenziswa kwawo ngokweqile kungavuna ukwanda koshukela wegazi. Ngokuqondene nama-calories, amagremu ayi-100 anikezela cishe ama-calories angama-50.

Lesi sithelo sicebile nge-resveratrol, i-antioxidant enamandla ekhona esikhungweni sayo, futhi engasiza ekuvimbeleni umdlavuza nezifo zenhliziyo.

Ungayisebenzisa kanjani: Amagilebhisi kufanele adliwe ezingxenyeni ezincane, kunconywa ukuthi kudle amayunithi amancane ayi-17 noma amayunithi amakhulu ayi-12 ngesikhumba ukukhulisa okuqukethwe kwayo kwe-fiber. Leli inani elifanelekile lokudla lesi sithelo njengokudla, ngoba ukusetshenziswa kweqembu lonke kunamakhalori amaningi futhi kukhuthaza ukuzuza kwesisindo. Ngaphezu kwalokho, kufanele ugweme ukuyidla ngendlela yejusi, ngoba inikeza cishe ama-khalori ayi-166 kanye no-28 amagremu ama-carbohydrate, ahambelana cishe nezicucu ezimbili zesinkwa esimhlophe.

5. Ubhanana

Ubhanana uyisithelo esine-carbohydrate, equkethe cishe ama-21.8 amagremu ama-carbohydrate nama-calories ayi-104 kumagremu ayi-100. Lesi sithelo sinothe nge-potassium ne-magnesium, sisiza ukuvikela amajaqamba wemisipha futhi sinciphise umfutho wegazi. Ngaphezu kwalokho, kuyasiza ukuthuthukisa imizwa, njengoba icebile ku-tryptophan, nokulawula amathumbu, ngoba icebile ngemicu.

Okufanelekile ukusebenzisa ibhanana eli-1 ngosuku ukuthola izinzuzo zalo nokuvimbela ukuzuza kwesisindo.

Ungayisebenzisa kanjani: Ukuze udle ubhanana ngaphandle kokuthola isisindo, ingxenye enconyiwe ibhanana elincane elilodwa noma u-1/2, uma likhulu kakhulu. Ngaphezu kwalokho, ingadliwa ngezindlela ezahlukahlukene, njenge-sinamoni encane, esebenza njenge-thermogenic, noma nge-1 isipuni se-oats, esandisa inani le-fiber edliwe futhi esiza ukulawula inani likashukela egazini.

Ngaphezu kwalokho, ubhanana ungabuye uhlanganiswe namafutha amahle, njengesipuni esingu-1 sebhokisi lamantongomane, i-chia noma imbewu yefilakisi kanye nesithelo esomisiwe esincane, noma sidliwe njenge-dessert noma sihlangene ne-protein.

6. I-Persimmon

I-average unit ye-persimmon ine-80 kcal ne-20 g yama-carbohydrate, futhi iyingozi nokwehla kwesisindo lapho idliwe ngokweqile.

Ungayisebenzisa kanjani: Ukuthokozela i-persimmon, okulungile ukukhetha izithelo eziphakathi noma ezincane futhi kudle ne-peel, okuyingxenye yesithelo esine-fiber, kubalulekile ukugcina ushukela wegazi uzinzile futhi wehlise umfutho wokukhiqizwa kwamafutha.

7. Umkhiwane

Ikhiwane isithelo esinezici ezinhle kakhulu zokugaya ukudla, njengoba sinenqwaba yefayibha, ethuthukisa ukuhamba kwamathumbu, nangenxa yobukhona be-cradine yezinto. Kodwa-ke, amagremu ayi-100 alesi sithelo ahlinzeka ngamagremu ayi-10.2 ama-carbohydrate nama-calories angama-41, ngakho-ke, ukusetshenziswa kwawo ngokweqile kungavuna ukuzuza kwesisindo.

Ungayisebenzisa kanjani: Inani elilungile lekhiwane elizodliwa ngamayunithi wezokwelapha ama-2, kunconywa ukuthi udle okusha futhi kungomi.

8. Umango

Imango isithelo esine-carbohydrate eningi, enamagremu ayi-15 ama-carbohydrate nama-calories ayi-60 kumagremu ayi-100 alesi sithelo, ngaphezu kokunotha ngamavithamini namaminerali. Umango uhlinzeka ngezinzuzo eziningana zezempilo, usiza ukuthuthukisa impilo yamathumbu, ukuhleka kuma-antioxidants, kusiza ukwenza ngcono amasosha omzimba, ngoba ucebile ku-vitamin C, futhi uthanda impilo ebonakalayo, yesikhumba nezinwele.

Ungayisebenzisa kanjani: Ingxenye efanelekile yokudla lesi sithelo inkomishi ye-1/2 noma i-1/2 yunithi encane yomango noma i-1/4 yemango enkulu.

9. Izithelo ezomile

Kubalulekile futhi ukuthi uqaphele ngezithelo ezomisiwe, ezinjengomisiwe omisiwe, izithelo ezomisiwe, amabhilikosi omisiwe, phakathi kokunye. Lezi zithelo zingenamanzi futhi zinenkomba ephezulu ye-glycemic, evuna ukwanda koshukela wegazi, ngaphezu kokunotha kwama-calories.

Ngaphandle kwalokhu, ezinye izifundo zikhomba ukuthi izithelo ezomisiwe zingaqukatha ama-micronutrients aphindwe kathathu kunezithelo ezintsha, ngaphezu kokunotha kwemicu engancibiliki, okuncoma ukusebenza kwamathumbu.

Ungayisebenzisa kanjani: Ukusetshenziswa kufanele kwenziwe ngamanani amancane futhi kuhlanganiswe nokusetshenziswa kwamafutha amahle noma amaprotheni, njenge-yogurt noma ubisi, isibonelo, ukuvimbela ushukela wegazi ekukhuphukeni.

10. Izithelo ngesiraphu

Izithelo esiraphu zivame ukuba nama-khalori ezithelo ezintsha, noma kathathu, njengoba isiraphu ivame ukwenziwa noshukela, ophakamisa ama-calories wokudla. Ohlelweni lokudla ukunciphisa umzimba, kubalulekile ukugwema ukudla lolu hlobo lwezithelo.

Kubalulekile ukudla okungenani amayunithi amabili noma amathathu ezithelo ngosuku, okungcono ukuhlukahluka kwezithelo ezidliwayo ukuze kufakwe izakhi zomzimba ezahlukahlukene. Ukusiza ekudleni, bona nezithelo eziyi-10 ezinciphisa isisindo.