Iziqhamo ezomileyo zingumthombo weevithamini kunye nezondlo. Izondlo ziqinisekisile ukuba oku kuyindlela ekhethekileyo kwintlanzi xa kwenzeka ukutya okuqhelekileyo. Kulo mzekelo, kuyafaneleka ukuba sicinge ukuba i- index ye - glycemic yezithelo ezomileyo iphezulu ngokwaneleyo, kuba kukho iishukela ezininzi, kunye nalabo abanesifo sikashukela, kubalulekile ukukhetha enye inketho.
Isiqulatho sekhalori yezithelo ezomileyo
Ukuze ubone ukuba zeziphi izityalo ezomileyo ozikhethayo, unokugxila kwitafile zekhalori. Cingisisa - bonke banexabiso eliphezulu kakhulu lamandla, kwaye akufanele ubenxhatshaze ukuba bangafumani iikhalori ezininzi ngosuku.
Ngoko, zingaphi iikhalori kwiziqhamo ezomileyo:
- ama-apricots omisiwe - 285 kcal nge 100 g;
- i-prunes - i-242 kcal nge-100 g;
- i-apricot - 278 kcal nge-100 g;
- imihla - 281 kcal nge 100 g;
- ibhanana omisiwe - 390 kcal nge 100 g;
- iivinishi ze-kishmish - 279 kcal nge-100 g;
- Iimayini zelitye - 276 kcal nge 100 g;
- amakhiwane - 57 kcal nge 100 g.
Ukuqwalasela umxholo wekhalori wezityalo ezomileyo, zisetyenziselwa ukulahleka kwesisindo, kusasa, njengenxalenye yeedyiti. Kubantu abaninzi, ukukhanyela okupheleleyo okubonakalayo kunzima kubonakala kunzima, kwaye kumanyathelo okuqala kunokwenzeka ukuba usebenzise izithelo ezomileyo ukubuyisela iipesele ezinobungozi ngokubhekiselele.
Ukutya kwizityalo ezomileyo
Iziqhamo ezomileyo zimela i-snack ekhethekileyo, ekuvumela ukuba ukwanelise kanye kanye iimfuno ezimbini: izifiso zeesekese kunye nokuzondla. Ukuze kubulawe umnqweno wokutya indlovu, kwanele ukuthabatha ama-apricots omisiwe ama-3-5 okanye ukuthungula , kwaye ngokukhawuleza uhlafuna enye ngexesha, ngeglasi yamanzi okanye itiye ngaphandle kweshukela. Ekupheleni kwesi sidlo, indlala iya kulahla kakhulu, kwaye emva kweminye imizuzu eyi-15-20 uya kufumana ukuba iimvakalelo ezingathandekiyo kwindawo yesisu azikukhathazi kwakhona.
Faka phakathi izityalo ezomileyo kwimenyu yakho yeyona nto ibhetele kwisidlo sakusasa sesibini okanye ngomlingo wamasemasa. Ngokomzekelo, qwalasela okukhethwa kukho kwimenyu ngokusekelwe ekutheni ukutya okufanelekileyo ukulahleka kwesisindo:
- Ukutya kwasekuseni : amaqanda othosiweyo
okanye i-omelette eneetamatato, itiye ngaphandle kweshukela. - Isidlo sasekuseni sesibini : itiye ngaphandle kweeshukela, iziqhamo ezimileyo ezi-3 - 5 (ezingekho ngaphezu kwesiglasi seglasi).
- Ukutya : isobho ekukhanyeni inkukhu yenkukhu kunye nemifuno, isonka sezonka.
- Isidlo sasekuseni sesibini: isigamu sekomityi ye-cottage shiese okanye iglasi ye-yazhenka.
- Ukutya isidlo : intlanzi ebhakiweyo, inkukhu okanye inyama yenkomo kunye nokuhlobisa iklabishi nezinye iifuno.
Ukutya ngokwemenyu kungenza ukuba uthanda, akuyi kuba yingozi kumzimba. Ukulahlekelwa kwesisindo kule meko kuya kwenzeka kwizinga le-0.8 - 1.2 kg ngeveki.