Isilinganiso semikhiqizo enokuqukethwe kwekhalori engalungile

Mhlawumbe, iphupho labantu abaningi ukudla nokulahlekelwa isisindo, kodwa, ngeshwa, lokhu akunakwenzeka. Eqinisweni, ayikho imikhiqizo enokuqukethwe kwekhalori engalungile. Umkhiqizo kuphela owaziwayo ongenawo amakholori ngamanzi, kodwa ukuthatha amanzi ambalwa kuphela, uzobe ugcwele?

Incazelo yegama

Ngakho-ke inkulumo ethi "value caloric value" isho ukuthini? Le mikhiqizo yilawo aqukethe amakholori ambalwa kunokuba uzochitha ekugayeni kwawo. Okokuthi, ukugaya lokhu noma lowo mkhiqizo, udinga ukuyihlafuna, bese ugaye umzimba, ngoba lezi zinqubo zisebenzise inani elithile lamakorikhi. Ngakho, isibonelo, udle umkhiqizo oqukethe ama-kcal angu-10, futhi i-kcal engu-20 isetshenziselwa ukukugaya. Okungukuthi, okuqukethwe kokuklarile sekuphelele, futhi ngenxa yalokho, awuzange uphinde uqale, kodwa waqala ukulahlekelwa isisindo. Lokhu kusho ukuthi ekudleni okufanele kufanele kube khona ukudla okukhona ngokuqukethwe okungakalungi khalori.

Iningi "elingalungile"

E-TOP-5 kuhlanganisa imikhiqizo elandelayo: isilimo esidliwayo esinamagatsha anamanzi, i-ulethisi, i-sauerkraut, anyanisi namakhukhamba .

1. Imifino . Imikhiqizo enjalo ingadliwa nganoma yisiphi isikhathi nanjengoba ufuna. Isibonelo, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, inani lamakorikhi liyi-zero. Ngaphezu kwalokho, ukwakheka kwemifino kubandakanya amavithamini, amaminerali, amaprotheni kanye ne-fiber. Ngiyajabula ukuthi kunezinhlobo zemifino eminingi, futhi nsuku zonke ungalungisa ama-saladi ahlukahlukene kanye nezinye izitsha ezihlwabusayo, futhi izitsha ezibaluleke kakhulu ezempilo. Cishe yonke imifino ine-khalori encane kakhulu, ngakho-ke emva kokugaya ngeke uthole lutho olungenakuqhathaniswa futhi ulahlekelwe isisindo kuphela.
2. Amajikijolo . Ngaphezu kwekhalori engalungile, bazoletha emaprotheni omzimba, okudingekayo ukuze ukusebenza komzimba okujwayelekile. Esikhathini se-currant, i-gooseberries namanye amajikijolo afanayo aqukethe ama-antioxidants amaningi, amavithamini, okuthuthukisa ukuzivikela komzimba nokusiza ukulwa nezifo ezibangelwa amagciwane. Futhi amajikijolo ahlanza umzimba wezinto ezinobuthi kanye neminye imikhiqizo yokubola, ngcono umbono nokusiza ngezifo ezihlukahlukene.
3. Izithelo zeCitrus . Esinye isibonelo semikhiqizo enokuqukethwe kwekhalori engalungile. Ama-oranges, ama-grapefruits, ama-lemons asize nje ukuba alahlekelwe isisindo, kodwa futhi aqinise ukuzivikela, ukuthuthukisa umsebenzi wamathumbu. Ekubunjweni kwale mikhiqizo kunezinhlobo eziningi ze-fibre ne-vithamini C. Yengeza ekudleni kwakho kwe-citrus nama-pounds engeziwe angeke kube yinto embi kuwe.
4. I-Watermelon . Yini engcono kunamachibi enambithekayo namanzi ngosuku olushisayo ehlobo? Uzothola amavithamini, izakhi zokulandelela ezibalulekile futhi ngesikhathi esifanayo hhayi ihlazo lamafutha. Ngaphezu kwalokho, leli berry linikezela umzimba ngamanzi, okudingekayo ekulahlekeni kwesisindo nokusebenza komzimba.
5. Amakhowe . Abantu abaningi abazi ukuthi i-fungus iyingxenye yokudla okuphansi kwekhalori, futhi iqukethe amaprotheni nezondlo ezibalulekile zomzimba.
6. Algae . Abantu abaningi abathinti lo mkhiqizo ngokungathí sina, kodwa ngeze. Ukwakhiwa kwe-algae kufaka inani elikhulu le-iodine nezinye izakhi zokulandelela, ezidingekayo emzimbeni.

Ukuze ugweme ukwandisa okuqukethwe kwekhalori kwezitsha, kubalulekile ukulungisa kahle ukudla ngokuqukethwe kwekhalori. Okuhle - kumbhangqwana noma ukubhaka. Ukuze ugcine isimo esijwayelekile semisipha, udinga ukungeza
ekudleni okunamaprotheni angalungile, isibonelo, izinhlanzi, izilwane zasolwandle nezinkukhu.

Isibonelo semenyu, efaka imikhiqizo enokuqukethwe kwekhalori engalungile

1. Ukudla kwasekuseni. 1 amaqanda abilisiwe nama-citrus.
2. Ukudla. Ingcezu yenyama noma inhlanzi, isaladi yemifino, engabhekwa ngejusi kalamula.
3. Dinner. Isaladi yemifino noma i-low-fat cottage shizi enezithelo.

Uma uzizwa ulambile, khona-ke ungenwa imifino, amajikijolo noma uphuze nje indebe yetiyi eluhlaza, yebo, ngaphandle kokushukela.