Uhlu eziyisisekelo ukudla nge ikhalori omubi

Kaningi ungezwa into ezifana kilojoule ongathandeki enethiwekhi ekuphileni kwansuku zonke. Uhlu imikhiqizo ikhalori negative likhona, kodwa akusho ukuthi kufanele udle kuphela. Kunconywa ukwaba lokhu kudla ngibenze zonke izinhlobo ukudla - izonikeza esitebeleni kwesisindo.

Umqondo kilojoule ezingezinhle

Uhlu imikhiqizo nge ikhalori omubi - omunye izihloko okukhulunywa ngawo kakhulu ku izinkundla abesifazane mayelana ukuncipha. On umbuzo yilokho abayikho, kukhona evamile yokusabela - lawa ukudla ukugaya lapho umzimba udinga ama-calories kakhulu kunalokho aqukethe. Ngisho ukhukhamba kanye amajikijolo abe ethile namandla value, ngakho nalabo bantu abakholelwa ukuthi uhlu ukudla nge ikhalori negative iqukethe lokho siyakwazi ukudla futhi ngaleyo ndlela ashise amanoni, kukhona babenza iphutha elibi.

Kuyini, pho, lokho okushiwo kilojoule engakhi? Nge ukulungiswa efanele imikhiqizo ethile (ngenkathi esaziwa yonke amavithamini zabo, amaminerali nezinye izakhi nenzuzo) kuwo wonke imisebenzi ehambisana ukuhlafuna ukugaya esiswini nokwenziwa okwengeziwe, umzimba uyobe ezinikela eziningi kilojoule - okuningi kuka wadalwa eyisidalwa ukudla equkethwe. Izazi zokudla zinikeza ngeziqondiso ewusizo kulabo abafuna ukuba anciphise umzimba, besebenzisa njengendlela ukudla isisekelo nikokaloriynuyu. Ngokwesibonelo, kuyokusiza ukuhlale nencwadi yokubhala, okuzokwenza angena Imininingwane ejwayelekile mayelana ukudla nge kilojoule ezimbi: uhlu zokupheka, nsuku zonke nokufeza masonto onke nokunye okuningi.

Isibonelo esihle we "omubi" umkhiqizo isaladi green. Ukuze inhlabamkhosi ngokugcwele amagremu 100 amaqabunga, thatha kilojoule okungenani abangu-200. Umkhiqizo ngokwayo iqukethe kilojoule angaba ngu-40. kuleli cala kilojoule negative elakhiwe 160. caloric Futhi kubhekwe incike ngokuhlanganisa umkhiqizo owodwa nenye. Labo ulethisi nzima (oqothulayo kilojoule) ugxile ngaphandle kwalokho samafutha zemifino kuka ukufakwa yayo isidlo.

imikhiqizo amaprotheni

Ukuze ukuthathwa amanani anele wamaprotheni ne akukho ukulahleka yemisipha kufanele udle ukudla amaprotheni. Uhlu imikhiqizo ezinkulu ikhalori negative kuhlanganisa inyama ebomvu, yenkukhu (turkey kanye inkukhu), inhlanzi, eminye imikhiqizo (ezifana nolimi) nama-prawn. amaprotheni yezilwane kubaluleke kakhulu, kuhlanganise i-kwesisindo. Ukuze inkositini mafutha inkukhu webele noma yenkomo abilisiwe idinga okungenani 75 kcal (inyama 180). Ukudla inyama mafutha kuyinto ngempela amandla ukudliwa, ngakho-ke nakanjani afake ekudleni kwakho kwansuku zonke. Kubalulekile uma ucabangela ukuthi lo umzimba lizosebenza ku ukugaya of inyama kanye ulethisi oluhlaza, sidla ndawonye ngesikhathi esisodwa kuka uma udla kubo ngokwehlukile.

Ukunciphisa noma yimuphi umkhiqizo wachitha amandla amaningi

Uhlu negative ukudla ikhalori (imikhiqizo igama kule "imifino" iqembu) kanje:

• iklabishi i-arugula;
• asparagus kanye izaqathe;
• ukholifulawa kanye obabayo;
• beet kanye bell pepper;
• ubhontshisi oluhlaza kanye radishes;
• Isithombo ne-eggplant,
• broccoli kanye no-anyanisi,
• zucchini kanye turnips;
• zucchini futhi Sorrel;
• garlic kanye ikhukhamba;
• isilimo esidliwayo esinamagatsha anamanzi watercress.

imifino ewusizo Ikakhulukazi ukuthi kuluhlaza, bachitha amandla amaningi e inqubo ukugaya. Futhi ohlwini imikhiqizo nge negative caloric eyanele kanye nabanye abameleli emhlabeni isitshalo - izithelo kanye berry:

• ikhabe futhi tangerine;
• amapetshisi strawberry;
• ubhamubhamu kanye aluhlaza okwesibhakabhaka;
• okusajingijolo kanye orange;
• upopo cranberry;
• uphayinaphu nejusi;
• apula kanye umango.

Kunconywa ukwengeza ezinye amakhambi nezinongo kwimenyu. Okuvame kakhulu - ginger, coriander, upelepele, imbewu fennel futhi yefilakisi, futhi lwesinaphi, ikhumini kanye nesinamoni. Amakhowe okusezingeni eliphezulu in amaprotheni kanye fibre wezokudla zifakwe ohlwini ukudla nge kilojoule ezimbi. Umthelela on the umzimba wonke mikhiqizo uhilela izenzo kuphela Yiqiniso, nokulungisa efanele kanye nokusetshenziswa. Neminye kahle zihlanganisa ukudla sea Kale, equkethe iodine namaminerali amaningi abalulekile.

Isilinganiselwa ukudla nge ikhalori omubi

Ukumuncwa ezinye izitshalo yemifino ukuchitha amandla okuningi kunaloyo lotfolwa ngibo bonkhe okuqondene imikhiqizo uhlu nge ikhalori ezimbi. Isilinganiselwa yakhiwa okulandelayo:

1. Imifino (zonke oluhlaza): broccoli, asparagus, ukhukhamba, ubhontshisi oluhlaza, zucchini.

2. Amakhambi: i-arugula, ulethisi, isipinashi, isilimo esidliwayo esinamagatsha anamanzi (amaqabunga, futhi izimpande), basil, dill.

3. Amajikijolo: ikhabe, aluhlaza okwesibhakabhaka, ama-raspberry, currants wanoma iluphi uhlobo.

4. Izinongo ezithuthukisa umzimba amafutha kanye carbohydrate (ikakhulukazi Cinnamon njengendlela esikhundleni ushukela).

Ochwepheshe ukweluleka hhayi ukuze ungeze inombolo isidlo esikhulu izinongo kanye izinongo ekudleni, njengoba kungaba nomthelela ngcono isifiso sokudla. Izazi zokudla baxwayisa ngokuthi ukulandela ongaphakeme ikhalori yokudla abakwazi njalo. Isikhawu ubuncane phakathi nesikhathi sokuphela konyaka owodwa futhi ekuqaleni omunye ngeke kube ngaphansi kuka izinyanga ezimbili.

iziphuzo

Ezinye iziphuzo zifakwe ohlwini ukudla nge kilojoule ezimbi. Imiphumela uketshezi lomzimba eliyigugu. Ngilusizo ngamanzi acwebileyo amaminerali, imali yangosuku okuyinto ukuphuza - amalitha hhayi ngaphansi kuka eyodwa nengxenye. Umphumela ozuzisayo kusekelwe ukuhlanzwa we izinto eziyingozi umzimba, kanye yokufuna kuyaqina kwesikhumba. Neminye izinhlobo ekahle green tea, kusiza ukuthuthukisa umzimba.

inqubo ukulungiselela

Uma olungenhla luyadingeka ukuze ukupheka ukudla, udinga ukukhumbula ukuthi imithi yabo ezishisayo kufanele kuncishiswe ukuze alondoloze wonke fibre nokumbiwa izingxenye kwengoma. Ideal - eqeda kancane, kushunqe noma ukupheka. Okuhle Ukuthi sihlanganise amasaladi fresh ne Izingxenye ezisemqoka izitsha ukuthi zifakwe ohlwini ukudla nge kilojoule ezimbi. umbono Isazi ku umbuzo umsoco ofanele futhi ukusetshenziswa ukudla fat-evuthayo zifana kwelinye - ungakwazi indiva izingwejeje udle isitshalo izitshalo kuphela, esakhiwe amaningi izinongo. Ukudla kumele ibhalansiswe futhi ecatshangwe. Zonke amasaladi kufanele ugcwalise ijusi lemon esincane samafutha zemifino eliphezulu. Ingabe ngeke kuvimbele ne-yogurt, kodwa yemvelo kuphela - hhayi endaweni yokukhanda.

imibono lochwepheshe

Ngaphambi uya ukudla okunama-kilojoule amancane, udinga ukwazi umbono mayelana ikhalori omubi ukudla nge izazi abanolwazi kanye nabanye odokotela. Akukho ukudla okunjalo ukuze kokudla esiswini okuyinto obungenza kudinga amandla angaphezu kuka-ke ekuqaleni etholwe. Ngakho-ke, izazi eziningi kuthiwe esigabeni ukudla fat-evuthayo akuyona ezimbi-kilojoule amaningi, kodwa ubuncane.

Misa isisindo sakho, nihlambulule umzimba wonke engadingekile, ungakwazi nsuku kudle okungenani 400 amagremu ezihlukahlukene imifino, izithelo, izinongo namakhambi nge ukhwaliti energy value. Awukwazi ukusebenzisa abasebenzi njengezinkabi zabo nososo ukugcwalisa, imikhiqizo yobisi.

Amacebo eziwusizo

Ukudla Daily akufanele kungagcini ukudla nge-kilojoule amaningi. Kufanele sikhonze njengoba esibalulekile imenyu olinganiselayo eyakhiwe kahle. Asikwazi ukubeka eceleni zonke izinhlobo ubhontshisi nokusanhlamvu, qiniseka ukupheka izinhlanzi noma inyama ebomvu, udle inkukhu kanye izigwaca amaqanda. Ngokushesha ukubabulala amakhilogremu wazonda ukusiza umsoco ofanele kuphela. Uma usebenzisa imikhiqizo kuphela ubuncane calorific Inani kungenzeka ukuthi elahliwe phakathi nenkathi ethile yesikhathi isisindo ebuya, futhi umzimba yanda kakhulu lapho yokudla enempilo, ukuze abantu njalo ulahlekelwe labo Kilos owengeziwe.

Uma upheka awukwazi ukusebenzisa imajarini noma ezinye amafutha okuvela ezilwaneni. Uma ungenalo bumnandi ukudla wenza steamed noma ibilisiwe, ungakwazi ubhake nabo nge inani lemali elincane amafutha yemifino.

amaphutha ezivamile

Abesifazane abaningi, sizitshele ukuthi umuntu amandla kufanele esekelwe ukusetshenziswa eyodwa kuphela yemifino oluhlaza noma izithelo, kungabangela umonakalo ongalungiseki emzimbeni wakho. Ukwazi mayelana amaphutha ezivamile ekudleni abakwazi kuphela ulahlekelwe isisindo, kodwa futhi ukugwema sokuhambela njalo kudokotela. Nazi ezinye zazo:

1. Awukho umkhiqizo kusukela uhlu ikhalori negative akusebenzi njengoba sikaphalafini egcwele amanoni ngaphandle nezinye izingxenye ukudla equkethe nezakhi ezibalulekile.

2. Ulahlekelwe isisindo, kuhlanganise izakhi wokubuyekeza ohlwini ekudleni, kungaba ngenxa ukusheshisa umzimba futhi ukuzinza of ipheshana wokugaya ukudla, kunokuba ngokusebenzisa umlingo izakhiwo fat-evuthayo izithelo nemifino.

Ekuphetheni

Awukwazi ukusebenzisa kokubili imikhiqizo kanye ikhalori aphansi ukusuka okunama-kilojoule amaningi ukudla, benethemba lokuthi ukhona isisindo esengeziwe noma kunjalo ngeke ezoshayelwa. Calories ukudla okunesitashi futhi isipinashi amnandi futhi broccoli ayikwazi ushise. Ngakho-ke kudingekile umsindo indlela ukulungiswa imenyu.