Iipatates - umxholo wekhalori

Abaninzi bezondlo bacebisa ukuphelisa ngokupheleleyo iifatata kwizondlo kulabo banciphisa ubunzima. Kule nto inxaxheba kwindlela efanelekileyo, kodwa ngokubanzi umlinganiselo onjalo awunayo yonke imfuneko. Into ephambili ekulahlekeleni ubunzima kukuba kuqinisekiswe ukuba ukutya kulinganiselwe, kwaye inani lamandla asetyenzisiweyo ngosuku lilingaphezu kwe- caloric intake. Kuphela le ndlela iqinisekisa ukusabalalisa ngokukhawuleza kunye nokwenyuka komgangatho we-fat mass ngaphandle kokulimaza kwimpilo.

Isiqulatho sekhariki seetatate

Ngokuqhelekileyo yamkelwa ukuba iitapile zidla kakhulu. Inyaniso ilapha, kuba i-100 g ye-akhawunti ye-akhawunti ye-kcal 80, apho i-2 g yeprotheni, i-0.4 g yeenqatha kunye ne-18.1 g ye-carbohydrates. Nangona kunjalo, xa kuthelekiswa neminye imikhiqizo eninzi le nto ayikho, kodwa umxholo we-carbohydrate uphezulu. Ukongezelela, ngokwemiqathango yokutya okwehlukeneyo, imifuno ye-starchy kunzima ukugaya kunye nokutya kwamaprotheni, oku kuthetha ukuba ukusetyenziswa kweetayibhethi zokuhlobisa kuyinto engathandekiyo.

Kubalulekile ukuba uqaphele ukuba iifatata zizityebi ezinzima (ezicothayo) i-carbohydrates, ezigungxwa ixesha elide, zinika ingqiqo ehlala njalo. Oku kukuhlanganiswa kwayo ngokucacileyo, kunye nabacebisi bokutya abanempilo bancomela ukuba bangabandakanyi kuwo, kodwa badibanise kunye nokutya okukhanya ukuze bangadluli umthwalo wokutya. Inani leekhalori kwiitatayi liphezulu kakhulu, ngoko kungcono ukutya kunye namasaladi, kungekhona imifuno yemifuno okanye intlanzi ephantsi.

Ukwazi ukuba mangaphi ama-carbohydrates kwiitatate, kuyimfuneko ukunciphisa ukusetyenziswa kwayo kunye nasemini, xa ukuhlaziywa kwemvelo kuyancipha. Ukutya, kungcono ukhethe inyama encinci yeoli kunye nemifuno engekho-starchy, kwaye ushiye amazambane kwizidlo zokutya kunye nezidlo.

Iipatato ngokulahlekelwa kwesisindo

Nangona kukho iikholori ezingama-80 kwiitatayi, kubalulekile ukubandakanya le mveliso ekudleni xa ulahlekelwa ngumzimba. Inyaniso kukuba ukuxabiswa kwamandla kwanoma yiphi isidlo kuxhomekeke kakhulu ekulungiseleleni kwayo.

Ngokomzekelo, amazambane abilisiwe okanye abhakawa anexabiso elingu-82 kcal ngalinye nge-100 g, kwaye xa lifakwe kwioli okanye inqatha, i-200-300 kcal, kuxhomekeke kwisixa samatye adliwe. Iifomati zePatato okanye iifriji zaseFransi zinenani le-caloric malunga ne-500 kcal nge-100 g. Ixabiso lamandla lamazambane ahlambulukileyo ngamanzi ngaphandle kweoli i-60 kcal, nobisi-90 kcal, kunye nobisi kunye nebhotela-120 kcal.

Ngokuqinisekileyo, nayiphi na ukutya okunciphisa umzimba kuyanqatshelwe ukuba kufake konke ukutya okuthosiweyo kunye namafutha, kodwa iipiletyi zibilisiwe okanye ziphekwe ngokufanelekileyo ngokutya okutya, kunye nokutya okupheleleyo. Cinga ezinye iindlela zokukhetha ukuba zibandakanya njani ekudleni kwesondlo esifanelekileyo .

Option 1

1. Isidlo sakusasa: iifatata ezibilisiwe kunye nesaladi ukusuka kwi-sauerkraut, itiye eluhlaza ngaphandle kweshukela.
2. Isidlo: ukukhonza i-borscht, esinye isonka sesonka.
3. Ngentambama yokutya: igrati yegour.
4. Ukutya isidlo: intlanzi ebhaka i-anyanisi kunye neeqathi, imifino.

Option 2

1. Isidlo sakusasa: amaqanda atsiweyo kunye netamatati, indebe ye-chicory isiselo ngaphandle kweshukela.
2. Ukutya: amazambane aphekiweyo, asebenze ngamakhowe aphethwe kunye nemifino.
3. Ngomso wamasala: i-apula.
4. Ukutya isidlo: amabele enkukhu, agqitywe nge-zucchini okanye i-zucchini.

Option 3

1. Ukutya kwasekuseni: i-oatmeal nge-apple, i-tea karkade engenashukela.
2. Ukutya: isobho semifuno esilula kunye namakhowe.
3. I-Snack: iifatata ezibilisiwe kunye ne-spoon ye-10% ukhilimu omuncu.
4. Isidlo sakusihlwa: inyama yenkomo, inyama kunye neklabishi.

Ukhetho 4

1. Ukutya kwasekuseni: iizambane ezifakwe emanzini, iglasi ye-kefir.
2. Ixesha lesidlo: inxalenye yesobho senkukhu kunye neqhekeza lesonka sokutya.
3. I-Snack: isiqingatha se-grapefruit.
4. Isidlo: i-squid okanye i-shrimp enezolimo.

Ngemenyu eyenzelwe kakuhle, eqwalasela umlinganiselo we-carbohydrates kunye nama-proteins, umxholo wekhalenda weebhatate awuyi kuba ngumqobo. Into ephambili ayisebenzisi ezo ndlela zokupheka ezinzima kakhulu isitya esilungisiweyo, kwaye ungakhethi iitatati zokuhlobisa izitya zenyama.