Iintlobo zigcinwe ivenkile yamavithamini, kwaye kuzo akukho nto inamafutha. Nangona kunjalo, iingcali ziqaphele ukuba abo bafuna ukulahla iikhilogram ezingadingekile, kufuneka ukwazi ukuba zeziphi iziqhamo onokuzidla xa ulahlekelwa ubunzima kwaye awukwazi. Emva koko, ezinye zazo ziqulethe ixabiso le-carbohydrates kwaye, ngokuchasene noko, zivusa ukubonakala kobunzima obukhulu.
Uhlobo luni lweziqhamo onokuyidla ngoxa usweleka?
Okokuqala, kufuneka uqaphele izithelo zegrrus. Zineekhalori ezimbalwa, kodwa zininzi iinzuzo. Ngokomzekelo, iigrimu ezingama-100 zee-oranges ziqulethe malunga ne-kcal 40, kodwa ziqukethe umthamo omkhulu we- vitamin C , i-antioxidants, i-enzymes, i-phytoncides kunye nezinye izinto eziphilayo. Ziyakwazi ukuphucula imetabolism, ngoko banconywa ukuba badle emva kwesidlo esikhulu.
Esinye isiqhamo esithandekayo sisipula. Ezi ziqhamo zizalisa ngokukhawuleza kwaye ziphelise ngokupheleleyo ukuvalelwa yindlala. Kwaye bahlambulula ngokugqibeleleyo umgudu wokugaya, ukuqinisa umkhuhlane, ukususa i-cholesterol eyingozi. Iingcali zicebisa ubuncinane kanye ngeveki ukuba zilungiselele ukulayisha i-apple iintsuku - Ndiyidla ngaphakathi kwe-1-1.5 kg yeziqhamo. Kwakhona, imihla ngemihla inqweneleka ukudla 1-2 amancinci kwaye awanamapopula amnandi kakhulu.
Isiqhamo esingaqhelekanga seemango asikaze sazama. Kwaye kunjalo, kubaluleke kakhulu kwabo baphuphayo ukukhupha ubunzima obukhulu. Kwi-100 grams yeziqhamo iqulethe malunga neekhalori ezingama-65, kodwa ukwanelisa indlala kunele imango enye. Kwaye esi siqhamo sidibene kakhulu kunye ne-yoghurt, i-kefir, ngoko-ke ingadliwa kunye, eyona iluncedo ngakumbi.
Iyona calori ephantsi kakhulu i-watermelon - kuphela iikhalori eziyi-27 kwi100 gram. Kodwa akufanelekile ukuba umlutha wokulahlekelwa ubunzima. Okokuqala, ngesinye ixesha sihlala sidla okungaphezulu kwekhulu legrama zalo mveliso. Okwesibini, kunokubangela ukuvuvukala kubantu abajongene nayo. Kwaye oku kunye namapounds amanani atsha, kunye nokunciphisa inkqubo yokulahlekelwa ubunzima.
Iziqhamo kungekhona nje ukulahleka kwesisindo, kodwa kunye nokususwa kwetye
Kwinqanaba elikhethekileyo kufuneka libhekiselele kwisiqhamo se-dietetic sokulahlekelwa kwesisindo, okubangela ukuba ukwahlukana kwamatye kusebenze. Le grapefruit, ipinapple kunye ne-kiwi. I-citrus enomsi nelomuncu nge-pulp enamakha iqukethe i-kcal engama-35 kcal kwi-100 gram, i-juice eyanciphisa ukutya, inceda ukuphucula i-lipid metabolism. Kodwa unesimo esisodwa - angabangela ukunyamezela. Kwipinapayi, iikhalori zincinci - 48 kcal nge 100 grams. Iyakwazi ukuvimba ukuxutywa kwamafutha, ngenxa yobungqina bento ekhethekileyo - i- bromelain . Kwi-kiwi, umxholo wekhalori unama-60 amayunithi kwi-100 gram. Inomthamo omkhulu we-vitamin C, kukho i-iron, i-magnesium kunye ne-zinc, iziqhamo ezinobomi ezifanelekileyo. Kwaye iqulethe i-carnitine, enokukwazi ukutshisa amaqatha.
Ukulinganiswa kweziqhamo kunye nemifuno eluncedo kakhulu ekulahlekeni kwesisindo
Ukuphendula umbuzo, luhlobo luni lweziqhamo olungcono xa ulahlekelwa isisindo, izondlo zokuqala ekuhambeni kokuqala ukubeka iidifruit. Ukulinganiswa kweziqhamo, eziwusizo ekulahlekelweni kwesisindo kubonakala ngathi:
- Indawo e-1 - iidiza.
- Indawo e-2 - i-apula.
- Indawo e-3 - iinanapple.
- 4 indawo yeerandi.
- 5 indawo - kiwi.
- Indawo yesithupha - ikhava.
Icandelo lezityalo zeengcali zondlo lwezondlo zicetyiswa ukuba zongezelele imifuno. Kufanele kube luncedo ekuveliseni iimveliso ezincinci zezityalo, njenge-celery, iklabishi, i-broccoli, i-karoti, ithanga, ipipi, i-artichoke yaseYerusalem.
Ngaba ndingadla isithelo ebusuku xa ndilahlekelwa ngumzimba?
Okwenene kubantu abaninzi abanokuyincinci ngumbuzo weziphi iziqhamo ongadla ngokuhlwa xa ulahlekelwa ubunzima nokuba ingaba nako konke. Izondlo azivumeli ukutya iziqhamo ebusuku, kodwa ndikucebisa ukuba wenze i-snack yokugqibela okungenani iyure ngaphambi kokulala. Kungcono ukukhetha ukhetho lwamagilebhisi okanye ii-oranges. Ngokuqinisekileyo abayi kulimaza lo mfanekiso, kwaye ukuziva ukulamba kungekudala.