Izithelo ziyi-storehouse yamavithamini, futhi kuzo akukho nhlobo amafutha. Kodwa-ke, ochwepheshe bathi labo abafuna ukuqeda ama-kilogram engadingekile, udinga ukwazi ukuthi yiziphi izinhlobo zezithelo ongadla ngenkathi ulahlekelwa isisindo nokuthi awukwazi yini. Phela, ezinye zazo ziqukethe inani elibalulekile lama-carbohydrate futhi, ngokuphambene nalokho, zingabangela ukubonakala kwesisindo esiningi.
Uhlobo luni lwesithelo ongayidla ngenkathi ulahlekelwa isisindo?
Okokuqala, kufanele uqaphele izithelo ze-citrus. Anamakholori ambalwa, kodwa izinzuzo eziningi. Isibonelo, amagremu ama-100 ama-oranges aqukethe cishe ama-kcal angu-40, kodwa aqukethe isamba esikhulu sevithamini C , ama-antioxidants, ama-enzyme, ama-phytoncides nezinye izakhi eziphilayo ezisebenzayo. Bayakwazi ukuthuthukisa umzimba, ngakho-ke banconywa ukuba badle ngemuva kwesidlo esikhulu.
Enye izithelo ezithandwayo ezithandekayo yi-apula. Lezi zithelo zigcwalisa futhi ziqede unomphela umuzwa wokulamba. Futhi bahlanza ngokuphelele umzila wokugaya, uqinise ukuzivikela, ususe i-cholesterol eyingozi. Ochwepheshe bayeluleka okungenani kanye ngesonto ukuhlela ukulayisha izinsuku ze-apula - ngidla ngaphakathi kwezinsuku ezingu-1-1.5 kg zezithelo. Futhi, nsuku zonke kuyadingeka ukuba udle 1-2 ama-apula amancane hhayi amnandi kakhulu.
Isithelo esingavamile samaMango asikaze sivivinywe okwamanje. Futhi okwamanje, kubaluleke kakhulu kulabo abaphupha ukukhipha isisindo esiningi. Ku-100 amagremu esithelo aqukethe cishe ama-kilojoule angama-65, kepha ukwanelisa indlala yanele imango eyodwa. Futhi lesi sithelo sihlangene kahle ne-yoghurt, i-kefir, ngakho-ke ingadliwa ndawonye, okuyiyona ewusizo nakakhulu.
I-low-calorie kunazo zonke i-velon - kuphela ama-khalori angu-27 ngamagremu angu-100. Kodwa akufanelekile ukuba umlutha wokulahlekelwa isisindo. Okokuqala, ngesikhathi esisodwa sidla njalo amagremu angaphezu kwekhulu alo mkhiqizo. Futhi okwesibili, kungabangela ukuvuvukala kubantu abakujwayele. Futhi lokhu kanye namaphilisi amasha engeziwe, nokunciphisa inqubo yokulahlekelwa isisindo.
Izithelo hhayi kuphela ukulahlekelwa isisindo, kodwa futhi nokususwa fat
Esikhathini esithile esikhethekile kufanele kuthiwe izithelo ze-dietetic zokulahlekelwa kwesisindo, okufaka isandla ekuhlukaniseni amafutha okusebenzayo. Lokhu yi-grapefruit, i-chinina ne-kiwi. I-citrus enomnandi futhi enomuncu nge-pulp enomsindo iqukethe kuphela ama-kcal angu-35 ku-100 amagremu, ijusi kusuka kuyo iyanciphisa ukufisa ukudla, kusiza ekuthuthukiseni umzimba we-lipid metabolism. Kodwa unesici esisodwa - angabangela ukungezwani komzimba okuqinile. Enaninaphu, ama-kilojoule ayengaphezulu - 48 kcal ngamagremu angu-100. Iyakwazi ukuvimba ukumunwa kwamafutha, ngenxa yobuningi bezinto ezikhethekile - i- bromelain . Ngo-kiwi, okuqukethwe kwekhalori kungama-60 amayunithi ngamagremu angu-100. Unomuthi omkhulu wevithamini C, kukhona i-iron, i-magnesium ne-zinc, izithelo eziwusizo zezithelo. Futhi iqukethe i-carnitine, enekhono lokushisa amafutha amaningi.
Isilinganiso sezithelo nemifino ewusizo kakhulu yokulahlekelwa isisindo
Ukuphendula umbuzo, uhlobo luni lwezithelo lungcono uma ulahlekelwa isisindo, izakhamuzi zakuqala zibeka ngokucacile i-grapefruit. Isilinganiso sesithelo, esiwusizo ekulahlekelweni kwesisindo sibonakala kanje:
- Indawo engu-1 - i-grapefruit.
- Indawo engu-2 - i-apula.
- Indawo engu-3 - i-phaphayinaphu.
- 4 indawo orange.
- Indawo eyi-5 - kiwi.
- Indawo yesithupha - ikhabethe.
Izithelo zezakhi zezintuthwane zokudla okunomsoco zelulekwa ukuba zengeze ngemifino. Kumele kube usizo kangaka ekukhuleni imikhiqizo emincane yezitshalo, njenge-celery, iklabishi, i-broccoli, izaqathe, ithanga, i-pepper, i-artichoke yaseJerusalema.
Ngingadla izithelo ebusuku uma ngisindayo?
Eqinisweni kubantu abaningi abanciphisa umbuzo ukuthi yiziphi izithelo ongadla kusihlwa lapho ulahlekelwa isisindo nokuthi kungenzeka yini nhlobo. Izindlovuzi azivimbeli ukudla izithelo ebusuku, kodwa ngineluleka ukuba wenze isiphuzo sokugcina okungenani ihora ngaphambi kokulala. Kungcono ukunikeza okuthandwa yi-grapefruits noma ama-oranges. Ngokuqinisekile ngeke bahlukumeze lesi sibalo, futhi umuzwa wendlala ngokushesha uphazamisekile.