Yikuphi ukudla okushisa amafutha?

Yeka umzamo omningi okudingekayo ukuze ususe amakhilogremu engeziwe. Esikhathini kuhamba konke: ukudla, amaphilisi, umzimba ovivinya umzimba, njll. Kodwa kwaqaphela esikhathini esidlule ukuthi ukuze ulahlekelwe isisindo, udinga nje ukudla kahle futhi ungadli. Uma unquma ukuphinde uzidonsa ndawonye, kodwa ukuze kube yisikhathi sokugcina, qaphela ukuthi yikuphi ukudla okushisayo futhi kufanele kube khona ekudleni kwakho. Bayokusiza ukuthi ulahlekelwe isisindo bese ulahla ukuhlambalaza okubi komuntu onamafutha okuhle. Ngokuqinisekile, usuvele wazi ukuthi kuyini imikhiqizo, kodwa futhi futhi ukufunda ulwazi oluwusizo ngeke lulimale. Ake sizame ukubona ukuthi yikuphi ukudla okushisa amafutha.

Inkukhu inyama

Inyama yenkukhu iyimthombo enhle kakhulu yeprothemikhali yezilwane - inomsoco futhi ihleleke kalula. Kodwa ngesikhathi esifanayo kunamakholori ambalwa enkukhu, yingakho ingasetshenziswa ngokuphepha ekutheni isisindo siphume, ngisho noma ukudla okunzima kakhulu kubonakala . Le nyama enomusa futhi enomsoco ibhekwa njengomhlinzeki we-B amavithamini nensimbi. Ikakhulukazi inkukhu kufanele idliwe yilabo abanenkinga ngomsebenzi wezinhlelo zezinzwa nezisifo senhliziyo.

I-Cottage Cheese

Kanye nenyama, i-cottage shizi iphinde ibe nesiprotheni sesilwane, okusobala ukuthi sidinga umsebenzi ojwayelekile wezitho, izicubu kanye nezicubu. Noma kunjalo lo mkhiqizo udume kakhulu nge-calcium eningi, futhi uyaziwa ukuthi kuyadingeka ukukhula okujwayelekile kwamazinyo, izipikili nezinwele. I-calcium e-cottage ushizi iyabalulekile, ngoba, ngaphandle kwenhloso yayo eyinhloko, iyasiza futhi ukushisa amafutha.

Inhlanzi

Bonke abafundisi bezilwane, ngaphandle kokunye, bacebise labo abafisa ukwehlisa isisindo ukuze badle izinhlanzi, futhi mhlawumbe kabili ngeviki. Uyazi kakade ukuthi noma yiluphi uhlobo lwezinhlanzi lucebile kuma-acids afana no-Omega-3 no-Omega-6. Ukuze ulahlekelwe isisindo, zibalulekile ekusizeni ukusungula i-fat metabolism efanele, kanye nokuvikela imithwalo yegazi nama-capillaries, kusize umzimba ukuthi ubhekane nokucindezeleka futhi uvimbele nentuthuko yomdlavuza.

Ama-apula

Yiziphi imikhiqizo eshisa amafutha, ngaphandle kwalawo achazwe ngenhla. Futhi okuningi okuningi. Lapha, isibonelo, ama-apula. Kubonakala sengathi banciphisa izinga le-cholesterol egazini, futhi futhi, ngenxa yezinombolo eziningi, ukuvuselela umsebenzi wamathumbu, ukusiza ngokuqunjelwa, usizo lokususa ubuthi emzimbeni. Futhi lesi sithelo esimnandi samanzi yisona esingcono kakhulu sokufeza izinsuku zokulayishwa.

Isikhumba se-Buckwheat

Imikhiqizo ekhuthaza ukushisa kwamafutha, ungasesha futhi phakathi kwe-porridge. Thatha okungenani ibhakede lezinhlamvu ezifanayo. Iqukethe izinto eziningi eziwusizo ukuthi ezinye izinhlobo zezitshalo neziseduze azifanele. Yisitolo sokugcina nje samaprotheni wemifino, ama-vithamini B namaminerali ahlukahlukene. Ngethuba lokubuthelwa kwezinto kanye nezinto ezenza ukwehlisa i-cholesterol, kanye nokukhipha ubuthi emzimbeni. Kubuye kubalulekile ukuthi uketshezi lwezinhlanzi kudala umzimba, ngaleyo ndlela kuphuthumise ukususa nokususwa kwamafutha emzimbeni.

Utamatisi

Manje ake sibheke imifino, ukuthi yikuphi ukudla okushisa amafutha phakathi kwabo. Yebo, cishe iningi! Ngakho-ke, ekudleni kumele baqiniseke. Zonke izintathukazi ezithandekayo zithandwa kakhulu, ngoba iqukethe amavithamini A no-E amaningi, kanye ne-lycopene engenambala. Ngaphandle kwalokho, utamatisi uthuthukisa ukugaya, yingakho kunconywa abantu abanesifo sikashukela, ukukhuluphala ngokweqile Ayikwazi ukubhekana nesisindo esiningi.

Lokhu akuwona wonke imikhiqizo eyokusiza ukunqoba isisindo esiningi. Kodwa konke okungenhla kufanele kube khona ekudleni kwakho. Ukuze uqonde ukuthi umehluko phakathi kokudla okunempilo nokudla, ngizokutshela ngesikhashana ukuthi yiyiphi ifomu lemikhiqizo yamafutha. Futhi wena ngokwakho uyabazi. Bheka ukuthi yini oyidlayo: ama-sausage amafutha, ama-cutlets, ama-chops, amaqebelengwane, amaphayi, imiqulu, amaswidi, ushizi, amachips, ubhiya, utshwala, njll. Kodwa lawa wonke amakholori engeziwe futhi, ngokufanayo, ama-kilogram. Uma nje uyeka konke lokhu, uzokuzwa umehluko ngokushesha.