Amazambane - okuqukethwe kwekhalori

Izindlovu eziningi zincoma ukunciphisa ngokuphelele amazambane ekudleni kulabo abanciphisa isisindo. Kulokhu kunesabelo sendlela ehlakaniphile, kodwa ngokuvamile isilinganiso esinjalo asikho isidingo. Into esemqoka ekulahlekelweni kwesisindo ukuqinisekisa ukuthi ukudla kulinganiselwe, futhi inani lamandla asetshenziswe ngosuku lingaphezu kokudla kwe- caloric . Yile ndlela kuphela eqinisekisa ukunyamalala kancane kancane nokufaneleka kwamanoni ngaphandle kokulimaza empilweni.

Okuqukethwe kwekhalori yamazambane

Ngokuvamile kuvunywa ukuthi amazambane anokudla kakhulu. Iqiniso lilapha, ngoba i-100 g ye-akhawunti yomkhiqizo i-kcal 80, okuyi-2 g weprotheyini, i-0.4 g yamafutha no-18.1 g we-carbohydrate. Kodwa-ke, uma kuqhathaniswa neminye imikhiqizo eminingi lokhu akusikho okuningi, kodwa okuqukethwe kwama-carbohydrate kuphezulu kakhulu. Ngaphezu kwalokho, ngokusho kwemigomo yokudla okunomsoco, imifino enesitembu kunzima ukugaya ngokuhlanganiswa nokudla kwamaprotheni, okusho ukuthi ukusebenzisa amazambane okuhlobisa akuyona into engathandeki.

Kumele uqaphele ukuthi amazambane anesisindo esincane (esincane) se-carbohydrate, esigciniwe isikhathi eside, sinikeza umqondo ohlala njalo we-satiety. Lokhu kuyinhlanganisela yayo ecacile, futhi izakhamuzi zokudla ezinempilo zincoma ukuthi ungayishiyi, kodwa zihlanganise nokudla okukhanyayo ukuze ungadluli ukudla. Inani lamakholori emazambeni liphakeme kakhulu, ngakho-ke kungcono ukuba udle nama-saladi, hhayi imifino esitshalo noma izinhlanzi eziphansi.

Ukwazi ukuthi mangakhi ama-carbohydrate kumazambane, kuyadingeka ukuba unciphise ukusetshenziswa kwawo futhi ntambama, lapho umzimba wegazi wemvelo unciphisa. Ukuze uthole isidlo sakusihlwa, kungcono ukhethe inyama enamafutha aphansi kanye nemifino engekho isisindo, bese ushiya amazambane ngezinkwa zokudla kanye nokudla.

Amazambane anesisindo

Naphezu kokuthi kukhona amakholori angu-80 kumazambane, kubalulekile ukufaka lo mkhiqizo ekudleni uma ulahlekelwa isisindo. Iqiniso liwukuthi ukubaluleka kwamandla kwanoma yisiphi isidlo kuxhomeke kakhulu ekulungiseleleni kwawo.

Isibonelo, amazambane abilisiwe noma abhakiwe anenani elikhulu lamakhilogremu angu-82 nge-100 g, kanti uma ethosiwe ngamafutha noma amanoni, i-200-300 kcal, kuye ngokuthi inani lamafutha lidliwe. Ama-chips amazambane noma amafriji aseFrance ane-caloric value engaba ngu-500 kcal nge-100 g. Inani lamanzi amazambane ahlambulukile emanzini ngaphandle kwamafutha yi-kcal 60, nobisi - 90 kcal, nobisi nebhotela-120 kcal.

Yiqiniso, noma yikuphi ukudla kokunciphisa umzimba kunqatshelwe ukuba kufaka konke ukudla okuthosiwe kanye namafutha, kepha amazambane abilisiwe noma abhakawa ngokufanelekayo okudla okulula, kanye nokudla okuphelele. Cabangela izinketho eziningana zokuthi kufaneleka kanjani ukuzifaka ekudleni kokudla okunempilo .

Inketho 1

1. Breakfast kwasekuseni: amazambane abilisiwe nge isaladi kusuka sauerkraut, itiye eluhlaza ngaphandle ushukela.
2. Usuku lokudla: ukukhishwa kwe-borscht, ingxenye eyodwa yesinkwa esimnyama.
3. Intambama yesiphuzo: ingilazi yogurt.
4. Dinner: inhlanzi ebhaka anyanisi kanye izaqathe, imifino.

Option 2

1. Ukudla kwasekuseni: amaqanda othosiwe utamatisi, indebe yesiphuzo se-chicory ngaphandle kokushukela.
2. Usuku lokudla: amazambane abhakawa, akhonza ngamakhowe asezinyosi kanye nemifino.
3. Isinkwa se-ntambama: i-apula.
4. Ukudla kwesidlo: izinkukhu zezinkukhu, ziphekwe nge-zucchini noma zucchini.

Option 3

1. Ukudla kwasekuseni: oatmeal nge apula, itiye karkade ngaphandle ushukela.
2. Usuku lokudla: isobho esimnandi semifino ngamakhowe.
3. Isinkwa: Amazambane abilisiwe nge-spoon ka-10% ukhilimu omuncu.
4. Isidlo sakusihlwa: inyama yenkomo yenkomo yenkomo.

Option 4

1. Ukudla kwasekuseni: amazambane ahlambulukile emanzini, ingilazi ye-kefir.
2. Usuku lokudla: ingxenye yesobho lezinkukhu ngesinkwa sesinkwa.
3. Isinkwa: isigamu sesithelo samagilebhisi.
4. Isidlo sakusihlwa: i-squid noma ama-shrimp anezinhlamvu zemifino.

Ngemenyu eyenzelwe kahle, okucabangela ukulinganisa kwama-carbohydrate nama-proteine, okuqukethwe kwekhalori yamazambane ngeke kube yisithiyo. Into esemqoka akusiyo ukusebenzisa lezo zindlela zokupheka ezithinta kakhulu isitsha esilungisiwe, futhi ungakhethi amazambane ukuze uhlose izitsha zokudla.