Kwihlabathi lanamhlanje, ukutya akugcini nje ukwanelisa isidingo somzimba wamandla afanelekileyo, kodwa nokuzonwabisa. Ukuhlwaya ukutya abantu abaninzi. Nangona kunjalo, kukho imveliso enobungozi emzimbeni womntu. Fumana izinto ezi-5 ezinobungozi kakhulu, ngokutsho koogqirha kunye nezondlo.
Iyintoni ingozi yeemveliso ezinobungozi ezintlanu?
Kukho inani lezinto ezenza ukutya kubonakale kwingozi kumzimba womntu. Ukuba ufuna ukuhambelana nesondlo esifanelekileyo, thintela ukutya okuphezulu kwiekhalori. Le yile micimbi eyingozi kakhulu kumfanekiso, zonke iikhalori ezingaphezu kweeyure zingaguquki zibe ngamafutha. Ukukwazi umxholo wekharikhi weemveliso, kufuneka ufunde ukupakishwa kwento yonke oyithengayo kwivenkile. Umxholo weekhalori kwenye imveliso inokufumaneka kwiithebhile ezingatholakala kwi-Intanethi okanye kwiincwadi malunga nokutya okunempilo.
Indlela yesibini yokufumanisa ukutya okuyingozi kumzimba kukufumana inkcazo ye-glycemic index . Esi sibonakaliso sibonisa izinga lokuchithwa kwemveliso kwi-glucose: ephakamileyo isalathisi, ngokukhawuleza i-glucose ingena egazini. Izitya ezenziwe kwiimveliso ezinomlinganiselo ophezulu we-glycemic index zenza i-pancreas isebenze ukugqoka kwaye ivelise inani elikhulu le-insulin. Ngokuhamba kwexesha, le ngqungqali iqala ukuhluleka kwaye iimveliso ze-carbohydrate ziyeke ukuhlukana ngokuqhelekileyo, ezibangela ukukhuluphala, kwaye kamva-isifo sikashukela. Inkcazo eqhelekileyo ye-glycemic - 20-30, iimveliso zokutya eziyingozi zinomfanekiso ongaphezu kwama-50.
Umxholo weoli ophezulu yinto enye edibanisa iqela elikhulu lokutya eliyingozi kakhulu emzimbeni. Abantu abadla amaninzi amaninzi ekudleni kwabo bahlala behlushwa yi-cholesterol eyingozi kunye nezifo zentliziyo. Yaye ukuba udibanisa i-fat with foods with a index high glycemic, ukukhuluphala kunokufika ngokukhawuleza.
Iimveliso ezinobungozi zenza kunye nendlela engafanele yokupheka. Ukugaya ioli kunika i-dish into ekhangayo kunye neentlobo-ezininzi ezinjenge-crust custy, kodwa olu luhlaza luqukethe ubuninzi bezinto ezinobungozi, obangela ukuphuhliswa komhlaza.
Kwezinye iimeko, iimveliso ezinobungozi ezi-5 ziyingozi kakhulu. Oku kwenzeka xa abavelisi bezama ukunciphisa iindleko zemveliso kunye nezinto ezincinci kwaye zingenakulungeleka ngokufanelekileyo ingozi - ii-margarines, zisasazeka), isitashi esitshintshiweyo okanye i-soy, idayi kunye nezilondolozo.
5 iimveliso ezinobungozi - uluhlu
- AmaFries kunye nama-chips . Esi sidlo sidibanisa zonke izinto ezenza ukutya kubonakale kuyingozi. I-Potato ngumkhiqizo onomlinganiselo ophezulu we-glycemic index, i-fried fried in large quantity of oil and sprinkled with different substitutes. Umxholo wekhalori wefriji yamaFrentshi ngowama-300 kcal nge-100 g, nangona oku kudlalwa ingqalelo kwaye badla esi sidlo njenge "snack light".
- I-Donuts ne-chebureks (i-hamburgers) . Ezi mveliso ziyingozi kakhulu kumfanekiso ngenxa yokuhlanganiswa kweemali-carbohydrate kunye namafutha amaninzi. Umgubo omhlophe ngumkhiqizo ophezulu we-carbohydrate, inhlama izaliswe ngeoli ngexesha lokutshiza kwaye ihlanganiswe ne-carcinogenic crust. Emva kokudla ukutya okunjalo, isisu kunye nokukhuluphala kulindelekile.
- Lemonade . Ezi ziphuzo azidalwa ukucima ukoma lwenu, kodwa ukuzalisa umzimba ngomlinganiselo omkhulu ushukela-kwi-200 g ye-lemonade ayikho ngaphantsi kwama-5 ithisipuni. Kwaye ukuba akukho ishukela kwisiselo, kufuneka isetyenziswe indawo, eyona nto yingozi kakhulu kwimveliso yamakhemikhali.
Iindidi ezahlukeneyo kunye nama-flavour. - Amasikeji . Le mveliso inobungozi obunobungozi obunobungozi - kwi-sausage engama-40% ween-fat interior, izikhumba zeengulube, njl njl. I-potato isitashi, esona iresiphi yemininzi ehlukahlukeneyo, ngumveliso onomlinganiselo ophezulu we-glycemic, kwaye ngokuqhelekileyo iguqulwa ngokwemizimba. Elinye iqela eliqhelekileyo le-sausages yileyitiyiti yeeyikhemikhali kunye nokulungelelanisa ukulungiswa.
- Bhotile . Zidibanisa ininzi ishukela, idayi kunye neendvayi eziluthayo kwaye zifuna ukuthenga ibha yakho oyithandayo ngokuphindaphindiweyo. Ukongezelela, umxholo weoli ufikelele kwi-20-23% ngenxa yamantongomane kunye nezinye izithako.