Ezweni lanamuhla, ukudla akugcini nje ukwaneliseka kwesidingo somzimba wamandla adingekayo, kodwa futhi injabulo. Okuhlwabusayo ukudla abantu abaningi. Noma kunjalo, kunemikhiqizo eminingi eyingozi emzimbeni womuntu. Thola imikhiqizo emihlanu kakhulu eyingozi, ngokusho odokotela kanye nezondlo.
Iyini ingozi yemikhiqizo emihlanu eyingozi kakhulu?
Kunezici eziningana ezenza ukudla ikakhulukazi kuyingozi emzimbeni womuntu. Uma ufuna ukunamathela kokudla okunempilo, gwema ukudla okuphezulu khalori. Lezi imikhiqizo eyingozi kunazo zonke, wonke amakholori angaphezu kwamandla angaguquki amafutha. Ukuze ukwazi okuqukethwe kwe-caloric yemikhiqizo, udinga ukutadisha ukufakwa kwezinto zonke ozithenga esitolo. Okuqukethwe kwamakhilori eminye imikhiqizo kungatholakala kumatafula angatholakala kwi-intanethi noma ezincwadini eziphathelene nokudla okunempilo.
Indlela yesibili yokunquma ukudla okulimazayo komzimba ukuthola inkomba yabo ye- glycemic . Lesi sibonakaliso sibonisa izinga lokuwohloka komkhiqizo ku-glucose: ephakeme inkomba, ngokushesha i-glucose ingena egazini. Izitsha ezenziwe ngemikhiqizo ene-high glycemic index kubangela ukuthi ama-pancrea asebenze ukugqoka futhi akhiqize inani elikhulu le-insulin. Ngokuhamba kwesikhathi, leli gland liqala ukuhluleka futhi imikhiqizo ye-carbohydrate imise ngokujwayelekile ukuhlukaniswa, okubangela ukukhuluphala, futhi kamuva - isifo sikashukela. Inkomba ejwayelekile ye-glycemic - 20-30, imikhiqizo yokudla eyingozi kunayo yonke into engaphezulu kwama-50.
Okuqukethwe kwamafutha aphezulu kungenye into ehlanganisa iqembu elikhulu lokudla eliyingozi kakhulu emzimbeni. Abantu abadla amafutha amaningi ekudleni kwabo ngokuvamile bahlushwa yi-cholesterol ngokweqile nezifo zenhliziyo. Futhi uma uhlanganisa amafutha nokudla ene index high glycemic, ukukhuluphala kungase kufike ngokushesha kakhulu.
Imikhiqizo emibi yenza kanye nendlela engafanele yokupheka. Ukugcoba ngamafutha kunika isitsha ukubukeka nokunambitheka okukhangayo - iningi elifana ne-crust crispy, kodwa lokhu kudla kunomuthi omkhulu wezinto eziphilayo, okubangela ukuthuthukiswa komdlavuza.
Kwezinye izimo, imikhiqizo emihlanu eyingozi kakhulu iba yingozi kakhulu. Lokhu kwenzeka lapho abakhiqizi bezama ukunciphisa izindleko zokukhiqiza kanye nezingxenye ezihlanjululwayo nezingenakufaneleka ngokungenangqondo - amafutha ahambayo (ama-margarine, asakazeka), isitashi soshintsho noma i-soy, ama-dyes nama-preservatives.
5 imikhiqizo eyingozi kakhulu - uhlu
- AmaFries nama-chips . Lesi sidlo sihlanganisa zonke izici ezenza ukudla kube yingozi kakhulu. I-Potato ngumkhiqizo onomdwebo ophezulu we-glycemic, ukhululekile ngokukhululekile ngamafutha amaningi futhi ufafazwe ngezindlela ezihlukahlukene zokunambitheka. Ukuqukethwe kwekhalori yamafrimu aseFrance kungaba ngu-300 kcal nge-100 g, kepha lokhu ngokuvamile kuvunyelwanga futhi badla le dish njengendlela "yokudla okulula".
- I-Donuts ne-chebureks (ama-hamburgers) . Le mikhiqizo yingozi kunazo zonke ngenxa yenhlanganisela yamanani amaningi ama-carbohydrate namafutha. Ufulawa omhlophe ngumkhiqizo ophezulu we-carbohydrate, inhlama igcwele amafutha ngesikhathi sokuthosa futhi ihlanganiswa nokuqothuka kwe-carcinogenic. Ngemuva kokudla ukudla okunjalo, isisu nesisu sokukhuluphala kulindelekile.
- I-Lemonade . Lezi ziphuzo azidalwanga ukucima ukoma, kepha ukugcwalisa umzimba ngesamba esikhulu - ushukela we-lemonade ka-200 g akusikho ngaphansi kwezipuni eziyi-5. Futhi uma kungekho ushukela ophuzweni, khona-ke indawo esetshenzisiwe isetshenziswa, okuyizinto eziyingozi kakhulu ekukhiqizeni amakhemikhali.
Ngaphezu - amachayi ahlukahlukene nama-flavour. - Izinsafu . Lo mkhiqizo ungamafutha afihliwe engozini - emasoseji angaba ngu-40% we-fat intere, izikhumba zezingulube, njll. I-potato isitashi, okuyinto iresiphi yezinhlobonhlobo eziningi, umkhiqizo onenkomba ephezulu ye-glycemic, futhi ngokuvamile iguqulwa izakhi zofuzo. Esinye isici esivamile sama-sausages ama-dyes amakhemikhali nokunambitha okungcono.
- Amabhathrolethi . Bahlanganisa ushukela oluningi, ama-dyes nama-flavour abayilutha futhi bafuna ukuthenga ibha yakho oyintandokazi kaningi. Ngaphezu kwalokho, okuqukethwe okunamafutha okunambitheka okunjalo kufinyelela ku-20-23% ngenxa yamantongomane aqoshiwe nezinye izithasiselo.