Yini engase ishiwo umsoco umkhiqizo?

Mayelana into ezifana umsoco ukudla, sizwa kaningi. Kubaluleke ngokukhethekile ukuba acabangele yona kulabo bantu wanquma ukuwasusa ecoca ekudleni kwakho, wenze kubaluleke kakhulu futhi unempilo. Kodwa ngaso sonke isikhathi, lesi silinganiso kuchazwe kahle, ngezinye izikhathi njengoba umsoco umkhiqizo zimelelwa kuphela okuqukethwe kwalo caloric. Lisho ukuthini leli umqondo, futhi kanjani ukukhetha kakhulu imikhiqizo ewusizo?

Umsoco - ke iqoqo umkhiqizo izingxenye ukuthi ziyadingeka ukuhlangabezana nezidingo bokuphila yomuntu. Uma sikubeka kalula, umkhiqizo kokuba okusezingeni eliphezulu a umsoco, iqukethe ngempela izinto ezidingekayo, esinosizo womuntu, kulula ukugaya, ephephile kakhulu emzimbeni nokuqukethwe caloric ifaniswe angasetshenziswa.

Ngokushesha ngizothi ukuthi ilungile umsoco ukudla ibalwa isikhathi eside, futhi kuhlanganisa eziningi izakhi ezithathwa nzima ukuba ukucabanga elula. Kodwa ukuze senze ukudla okudlayo elinganiselayo, esanele cabangela izinto ezimbalwa. Ziyakwazi:

• Ukuba khona amaphrotheni, amafutha kanye carbohydrate okudingayo ekudleni kwakho kwansuku zonke.
• Inani kilojoule ukuthi kumelwe acabangele abantu abafuna ukwehlisa isisindo.
• Umkhiqizo Inkomba glycemic (GI), okhombisa kahle kanjani it is amuncwa wumzimba.

Thembela ku uhlela imenyu yabo ezifana izibalo ezilandelayo:

• Ngokuvamile abantu ngosuku kudingeka badle ama-kilojoule 2000-3000, lapho isibalo ezincane - abantu nge yokuphila ikakhulukazi ekhululekile, nokuningi - labo ababonisa uqine ngokwanele.
• Ngosuku umuntu Kumelwe uzidle mayelana 120 g amaprotheni, 500 g ama-carbohydrate kanye 80 g fat.
• Kukhula umkhiqizo GI, kulapho cishe ukuze isisindo sakhe sithi ngokudla ke.

Futhi akudingekile ukuba abale bebodwa, yini umsoco imikhiqizo - etafuleni le Inkomba kuzosiza ngokushesha ukuthola indlela yabo. Ivame ecacisiwe umkhiqizo Inani caloric kanye nenani izakhi (amaprotheni, ama-carbohydrate, amafutha, njll). Laba ngezinye izikhathi wabonisa njengoba amaphesenti kuyinsakavukela nsuku zonke. GI kubonisa hhayi yonke indawo, njengoba kubhekelwe ku kulungiselelwa amamenyu wezokudla babé akunjalo kudala. Kodwa kungenye into ehluke kakhulu esibalulekile kulabo babukela izibalo zabo. Leli thebula, okhombisa umsoco imikhiqizo ethile, ikuvumela ukuthi ukhethe imikhiqizo ezidingekayo ukuze umuntu kini, ikakhulu uma unamathela nanoma yokudla.

Ngezansi ngiyokunika okunye ukudla okuyisisekelo esekelwe ezingenawo umsoco.

Yenkomo - 171 kcal, amaprotheni 18 10 amafutha

Umvimba okuphekiwe - 197 kcal, amaprotheni 12 15 amafutha, carbohydrate 1

Amaqanda - 53 kcal, amaprotheni 12 12 amafutha, carbohydrate 0.5

Kefir - Ki-30, 69 kilojoule, 3 amaprotheni, fat 3.6, ama-carbohydrate 3

Ubisi - Ki-32, 67 kilojoule, 3 amaprotheni, fat 3.7, ama-carbohydrate 4.6

Buckwheat - Ki-50, 351 kcal, 12 amaprotheni, fat 2.5, ama-carbohydrate 67

Utamatisi - izinduku 10, 24 kcal, amaprotheni 1 0.3 amafutha, carbohydrate 3

amazambane abilisiwe - Ki-65, 76 kcal, amaprotheni -, amafutha 0.5, ama-carbohydrate 15.8

Amazambane chips - izinduku 85, 540 kcal, amaprotheni 2, 37,9 amafutha, carbohydrate 49

Orange - izinduku 35, 37 kcal, amaprotheni 0.7 0.4 amafutha, carbohydrate 8

Cracker - Ki-80, 354 kcal, 11 amaprotheni, fat 13, 67 ama-carbohydrate

Eziyizingcwecwana ngaphandle ngokugcwalisa - izinduku 80, 548 kcal, amaprotheni 2.7 32 amafutha, carbohydrate 61,6

Lawa etafuleni ekhethekile kungenzeka ukuthola izincwadi futhi kwi-inthanethi. Ngokuvamile, nemingcele eyinhloko umsoco futhi wabonisa kwi isembozo imikhiqizo. Kulezi amatafula bafunde futhi khona amavithamini namaminerali, okuyinto ebaluleke for ezilandelwayo imenyu kwezingane ezincane, kanye labo ungathanda ukuthola izinto ezidingekayo ayihlelwa ekhethekile Vitamin izakhiwo, kanye nemikhiqizo yemvelo.

Yini nendlela esikudlayo kunomthelela omkhulu kwi ukubukeka impilo yethu. Ngezinye izikhathi, ngcono izinga lempilo kanye ukuze uthole sibalo ezikhangayo kungenzeka umane adikibale imikhiqizo imfucuza kumamenyu zabo. esikhundleni fat inyama yenkonyana and chips - okumnandi on amazambane kuphekwe. Ngokuvamile ngisho lokhu kwanele ukunciphisa umzimba.