Imikhiqizo eshisa amafutha angaphansi komzimba iyaziwa kangcono ngokuthi "ukudla okunokuqukethwe khalori olungalungile." Indlela yokwenza kwabo ilula: iqukethe amakholori ambalwa ukuthi ukugaya kwabo kuthatha amandla amaningi kunalokho okwenzayo. Ngakho-ke, umzimba kufanele usebenzise futhi ukuqongelela okuncane ukucubungula ukudla. Cabanga ukuthi yikuphi ukudla okusiza ukushisa amafutha.
Ukudla okuphansi kwekhalori okushisa amafutha: ingabe balahlekelwa isisindo ngempela?
Ngaphambi kokuba ufunde ukuthi yimiphi imikhiqizo evutha amafutha, kuzuzisa ukuqonda indlela yokwenza kwabo ngokuqondile. Isibonelo, thatha ama-apula angenaswidi. Esikhathini esisodwa isithelo esingama-kilojoule angu-55, futhi ukugaya kwayo 70 kudliwe. nge-apula ngayinye idliwe uyathola okungenani amakholori angu-15.
Yiqiniso, lokhu kuyinto encane kakhulu futhi ngeke ihlanganise isobho noma ikhekhe elimnandi. Kodwa-ke, uma ufaka ngaphezulu kwalokhu imikhiqizo ekudleni kwakho, khona-ke uzothola ngokushesha futhi ngokuphumelelayo ngokwengeziwe ukuhambisa isisindo esikhungweni esifile, kunokuthi uma ungasebenzisi le ndlela eyengeziwe.
Ukudla okushisa amafutha
Mhlawumbe, awuzange ulindele ukubona ushokoledi noma ikhekhe kulolu hlu - futhi wenze into efanele. Ukudla okunjalo kakhulu ukudla okutshala. Ngakho, yikuphi ukudla okushisa amafutha?
- Into yokuqala okufanele uyenze ukubiza i-lettuce lamakhasi, i-rucola kanye neminye imifino eluhlaza, kuhlanganise ne-Peking iklabishi. Ukuqukethwe kwekhalori yabo kuyinto ephansi kakhulu, futhi ungadla ngokungenamkhawulo nsuku zonke - kusuka kulokhu uzolahlekelwa isisindo kuphela.
- Endaweni yesibili imifino yamanzi - isibonelo, ukhukhamba , i-zucchini kanye ne-zucchini. Ukusebenzisa kwabo kuzokusiza hhayi kuphela ukuhlukanisa ukudla, kodwa futhi nokulahlekelwa isisindo ngempumelelo. Kunoma yiluphi uhlobo, lena inguqulo engcono kakhulu yokuhlobisa inyama, izinkukhu nezinhlanzi.
- Endaweni yesithathu yimikhiqizo ecebile nge-vitamin C - lime, ilamula, i-grapefruit, i-kiwi. I-asicorbic acid isiza ukusheshisa ukususwa kwamafutha emzimbeni, ngakho-ke kufanele badle nsuku zonke.
- Akunakwenzeka ukukhuluma ngeklabishi - nomhlophe, obomvu, u-broccoli, nombala. Le dish elihle, side isaladi noma ngisho inkambo main kuzokusiza ulahlekelwe isisindo ezibalwa ezimbili! Faka phakathi kokudla kwakho kwansuku zonke ukuze ubone lokhu.
- Ekudleni, kuhle ukufaka ukudla okunamandla e-calcium - isibonelo, ubisi, i-skim curd, i-kefir, i-yogurt. Kubonakala ukuthi i-calcium iyasheshisa inqubo yokukhipha amafutha emzimbeni.
- Itiye elihlaza isiphuzo esibalulekile kunoma yikuphi ukudla. Yenza ijubane le-metabolism, futhi ngesikhathi esifanayo isebenzisa inani elithile lama-kilojoule lokugaya, futhi ayikho ikhalori eyodwa.
Ukuqonda umbuzo wukuthi imiphi imikhiqizo ishisa amafutha, bhekani etafuleni, lapho yonke imikhiqizo ivezwa ngokucacile.
Izinketho zokudla nokukhiqiza amafutha
Ukudla ngale ndlela isikhathi esingenamkhawulo, imenyu ehlongozwayo ayiphikisana nanoma yisiphi isimiso sokudla okunempilo. Ngakho ungadla ukulahlekelwa isisindo, nokugcina isisindo.
Inketho eyodwa
- Ukudla kwasekuseni: isaladi yolwandle ngaphambili neqanda, itiye eluhlaza.
- Usuku lokudla: i- borsch, ucezu lwesinkwa, isaladi lekhukhamba ne-soy sauce.
- Isinkwa se-ntambama: i-apula.
- Isidlo sakusihlwa: iklabishi inokotshwa yenkomo, itiye.
Option Two
- Ukudla kwasekuseni: amaqanda aqhephukile ane-broccoli, itiye elihlaza.
- Usuku lokudla: i- soup-puree yemifino, iklabishi isaladi nama-peas.
- Ntambama ukudlala: i- orange.
- Ukudla kwesidlo: izindandatho ze-courgettes ezithwetshiwe ngezinkukhu, itiye.
Option Three
- Ukudla kwasekuseni: i- oatmeal porridge ene-apple egayiwe, itiye.
- Usuku lokudla: isobho esidala, utamatisi isaladi, ucezu lwesinkwa.
- Isinkwa: isigamu sesithelo samagilebhisi.
- Dinner: inhlanzi ebhakawe ngemifino, itiye.
Emini, ungakwazi ukuphuza itiye elihlaza ngaphandle kokudla ushukela ngokungenamkhawulo. Ukudla ngale ndlela noma okufana nayo, uzolahlekelwa masinyane lawo mapilimu engeziwe bese ufika efomini.