Ukudla ephansi fat noma kilojoule ezingezinhle

Uphelele "ambiwa" sibalo - iphupho ezithandwayo zezingoma eziningi ucansi fair. Nokho, ngeke ngiziqhayise Yilowo nalowo muntu wesifazane. Ukuze kuzuzwe lokhu, ngokuvamile ezihilelekile zonke izinhlobo mono, amandla izinhlelo Izanusi kwezilwandle, kanye ezihlukahlukene zokupheka ngeseluleko nabangane nabantu obajwayele. Emzabalazweni anivumelani zonke izindlela zinhle ngokulinganayo. Ikakhulukazi othandwayo kuleli usanda atholwe elisekelwa ucwaningo lwesayensi umbono walokho okubizwa ngokuthi ukudla okunempilo njengoba ehlonipha imithetho ngendlela enempilo. It kwakheka isisekelo zingaki izinhlobo zezinto eziphilayo ezihlakaniphile ukudla, okwagcina neqhaza nekuzuza umzimba omncane nenhle, futhi ukuba bagcine futhi ukuqinisa amasosha omzimba.

"Golden Key" ngempumelelo kwesisindo Ososayensi baye okuthiwa inhlanganisela Ukudla abanekhono futhi ezingeni eyanele lokuzivivinya. inkonzo Okuhle ngayo kulokhu ukudla okunama-kilojoule amancane - esebenzayo yokulawula isisindo. Kodwa inciphise umsoco ekudleni kwakho kungaba kuphela kuze kube ezingeni elithile, ngoba ukuqinisekisa izinqubo ezibalulekile yomuntu namanje kufanele adle lemali edingekayo amavithamini namaminerali. Kungenjalo, umzimba angaphendula exacerbation izifo ezingelapheki, iziyaluyalu e pheshana emathunjini esisebenza kahle ohlelweni hormone, kanye Ukuwohloka ukubukeka: omiswe zesikhumba, nezinwele nezinzipho ziyaqothuka.

Amathiphu indlela yokunciphisa isisindo fast and kahle ngenxa yokudla ehambisana nempilo esiqinile, namuhla ungathola amaningi. Kulokhu, akukhulunywa lutho Eceleni kwabo umphumela - ingasheshi we izinqubo umzimba emzimbeni, okuyoholela okusheshayo kwesisindo umuntu kuphela ukuze ubuyele ukudla okuvamile. ukudla okunama-kilojoule amancane, kufanele ukhethe ngokuqinile ngabanye ngokwezenzo indlela yokuphila futhi umsebenzi ngokomzimba yomuntu.

Kulokhu, umzimba sekuqalile ukuba evutha ngenkuthalo siqu amafutha asemzimbeni. Kancane kancane umuntu eba ejwayele ukudla nge ikhalori ongaphakeme, futhi le ndlela yokudla isiba kuyinsakavukela. Izibuyekezo zabantu owakhelwa ukudla ephansi amanoni wawuyingxenye ekudleni evamile, kusikisela ukuthi abaningi neminye izinsuku ezingu-14 kungenzeka ungabe usakwazi afika kwangu-7 Kilos extra!

Indlela yokubona kusilinganiso ngabanye ukusetshenziswa kilojoule ezidingekayo? Uma intombazane abakwazi ukulinda ukuthola ukuvumelana it uzozama ngokushesha ngangokunokwenzeka ukuze unciphise BMI ngenxa ukwehla elibukhali ukudla okwakha yakho, kungaholela yisimo esibuhlungu - bulimia. Umzimba asaba indlala imithwalo enjalo ingase umzimba ekuqaleni kancane, bese kuholele ngesiphazamiso.

I enhle kukho izazi cabanga ukuncipha kancane kancane inani kilojoule ekudleni nsuku zonke inkulungwane.

Kulokhu, kufanele sikwazi ukuthwala zonke izakhamzimba ezidingekayo: amaprotheni, ama-carbohydrate ngisho amafutha.

Inkolelo Yokuthi "kilojoule omubi" kwaqala lapho ososayensi wembula ikhono ukudla okuthile equkethe esiningi fibre, kancane kakhulu kugaywe. Ngenxa yalokho komzimba ngesikhathi senqubo ye-processing yangaphakathi ukudla uchitha kilojoule angaphezu kuka iqukethe. Ngokwesibonelo, broccoli iqukethe 16 kcal 100g komkhiqizo ngamunye, kuyilapho kufanele kube 18-20 ukugaya kcal. Ngakho, kungenzeka ukuthi ulahlekelwe ngeminye kilojoule ekudleni, ukusebenzisa yemifino eyigugu futhi ewusizo enjalo.

Nokho, akubona bonke ngakho elula. Ukuze balahle 100 nje amagremu of fat, udinga ukuchitha kusuka 700 kuya ku-900 kcal. Bangaki ngesikhathi esifanayo kubalulekile ukudla ukudla nge kilojoule engakhi? Izazi zokudla cabangela ukusetshenziswa evamile imikhiqizo nge okuqukethwe amanoni kuze kufinyelele 400 kcal. Ngakho inhlanganisela enempilo kakhulu izilwane yemifino amafutha 1: 3.

Kakhulu-kilojoule amaningi ukudla - imifino, izithelo ezinye ezingenashukela, izimila zasolwandle kanye amakhowe fresh. Lesi sigaba sihlanganisa: ulethisi kanye watercress, isithombo omhlophe, ukhukhamba notamatisi (kusuka 0 (amanzi) kuya ku-20 kcal).

Lemon, isilimo esidliwayo esinamagatsha anamanzi, coriander, pepper, eggplant, isipinashi, iklabishi, ithanga, amakhowe, asparagus, futhi cranberry aqukethe kusuka 20 kuya 30 kcal. I aubergines izingxenye iyisitshulu okulungiselelwe ngaphandle amafutha iqukethe kuze kufinyelele 35 kcal.

Kancane nokuningi - kusuka 30 kuya 40 kcal - ungaphakathi grapefruits, amakhabe, umcako, ubhontshisi oluhlaza, u green anyanisi, amapentshisi, squash, amakhabe, radishes kanye isithombo.

Low-ikhalori ukudla kungaba kuqukathe ishidi noma isilimo esidliwayo esinamagatsha anamanzi impande, izaqathe, beet, iklabishi kohlrabi, ubisi yesikimu noma elinebhotela. Ungakwazi udle amajikijolo, nectarines, gooseberries, amawolintshi, plums, uphayinaphu, uphayinaphu ugwava, apula noma amabhilikosi. Ngakho 100 g umkhiqizo 40 noma 50 kcal.

Okusajingijolo, cherry, amajingijolo, obomvu currant, amagonandoda, amazambane "jacket" aqukethe 50 noma 60 kcal.

Ngu "elite" imikhiqizo okunama-kilojoule amancane - kusuka 60 kuya 70 kcal - kuzomele sifake enjalo okukhona amagilebhisi, umango, namahalananda, cherry, ubhontshisi, currants abamnyama, ikiwi kanye amaliki.

Low-ikhalori ukudla for kwesisindo zihlanganisa eminingi yale mikhiqizo.