Izithelo ezomile zingumthombo wamanzi wamavithamini nezakhi. Izondlo ziqinisekile ukuthi lokhu kuyindlela enhle yokudla uma kwenzeka ukudla okuvamile kungatholakali. Kulesi simo, kufanelekile ukucabangela ukuthi inkomba ye - glycemic yezithelo ezomile iphezulu ngokwanele, ngoba kunezitshalo eziningi zamashukela, futhi kulabo abanesifo sikashukela, kufanelekile ukukhetha enye indlela.
Okuqukethwe kwekhalori yezithelo ezomile
Ukuze unqume ukuthi yiziphi izithelo ezimisiwe ongakhetha kuzo, ungagxila kuthebula lekhalori. Cabanga - bonke banenani eliphezulu lamandla, futhi akufanele uwahlukumeze ukuze ungatholi ama-calories amaningi ngosuku.
Ngakho-ke, bangaki amakhalori ezithelo ezomile:
- ama-apricots omisiwe - 285 kcal nge-100 g;
- umlimi otholile - 242 kcal nge-100 g;
- i-apricot - 278 kcal nge-100 g;
- izinsuku - 281 kcal nge-100 g;
- ubhanana omisiwe - 390 kcal nge 100 g;
- amaqabunga amaKishmish - 279 kcal nge 100 g;
- omisiwe ngamatshe - 276 kcal per 100 g;
- amakhiwane - 57 kcal per 100 g.
Uma sicabanga ngokuqukethwe kwekhalori yezithelo ezomisiwe, zisetshenziselwa ukunciphisa umzimba, ekuseni, njengengxenye ye-dessert. Kubantu abaningi, ukulahlwa okuphelele komsebenzi omuhle kubonakala kuwumsebenzi onzima, futhi ezinyathelweni zokuqala kungenzeka ukuthi usebenzise izithelo ezomile ukuze ufake amaswidi amonakalo ngamasu abalulekile.
Ukudla ezitsheni ezomile
Izithelo ezomile zifanekisela ukudla okuyingqayizivele, okuvumela ukuba ukwanelise izidingo ezimbili ngesikhathi esisodwa: izifiso zamaswidi kanye nesisindo. Ukuze ubulale isifiso sokudla indlovu, kwanele ukuthatha izingcezu ezingu-3-5 zama-apricot omisiwe noma umlimi owunconywa , futhi, ngokuzitsheka kancane kancane, ngesilazi samanzi noma itiye ngaphandle kokushukela. Ekupheleni kwalesi sidlo, indlala izokwehla kakhulu, futhi ngemuva kwamaminithi angu-15-20 uzothola ukuthi ukuzwa okungathandeki endaweni yesisu akukukhathazeki.
Faka izithelo ezomile kwimenyu yakho kungcono kakhulu kwasekuseni kwasekuseni noma ekuseni. Isibonelo, cabangela lokhu okukhethwa kukho kwemenyu ngokusekelwe kokudla okulungile kokulahlekelwa isisindo:
- Ukudla kwasekuseni : amaqanda othosiwe
noma i-omelette ne-utamatisi, itiye ngaphandle noshukela. - Isidlo sasekuseni sesibili : itiye ngaphandle noshukela, izithelo ezinomile ezi-3 - 5 (okungaphezu kwengxenye yeglasi ngengqikithi).
- Usuku lokudla : isobho likhanyise umhluzi wezinkukhu nemifino, ucezu lwesinkwa se-cereal.
- Isidlo sasekuseni sesibili : isigamu inkomishi ye-cottage shizi noma ingilazi ye-yazhenka.
- Isidlo : inhlanzi ebhakawe, inkukhu noma inyama yenkomo ngokuhlobisa iklabishi neminye imifino.
Ukudla ngokwale menyu kungenziwa uma nje uthanda, ngeke kube khona umonakalo emzimbeni. Ukulahlekelwa kwesisindo kulokhu kuzokwenzeka ngesilinganiso esingu-0.8 - 1.2 kg ngesonto.