Yintoni enokuthethwa ixabiso lesondlo le mveliso?

Malunga into efana ixabiso lesondlo lokutya, siva kaninzi. Kubaluleke ngokukodwa ukuba ukuthatha ingqalelo ukuba abo bantu baye bagqiba ekubeni bashiye ekudleni kwakho, ibe luncedo ngakumbi yaye isempilweni. Kodwa akubi njalo, eli xabiso echazwe ngokuchanekileyo, ngamanye amaxesha njengoko ixabiso lesondlo imveliso imelwe kuphela umxholo wayo caloric. Yintoni le mbono, nendlela yokukhetha kakhulu iimveliso luncedo?

nasekondleni - it iseti imveliso iimpawu ezifunekayo ukuhlangabezana neemfuno komzimba womntu. Ngamafutshane, le mveliso kokuba ixabiso eliphezulu lesondlo, iqulathe kakhulu izinto eziyimfuneko, simlungele kakuhle abantu, kulula ukuba ukugaya, eyona ekhuselekileyo umzimba nokuqulethileyo caloric ifaniswa yokusebenziseka kwaso.

Ngoko nangoko ndiya kuthi ukuba ixabiso elichanekileyo lesondlo ukutya ibalwa ixesha elide, kwaye kuquka ezininzi yeekhomponenti ukuba nzima ukuba ubalo olulula. Kodwa ukuze wenze otya ngayo elungeleleneyo ngakumbi, kwanele ukuqwalasela izinto ezimbalwa. Zezi:

• Ukubakho iiprothini, amafutha kunye carbohydrate ozifunayo Umxhesho yakho yemihla ngemihla.
• Ubungakanani calories oko kumele ukuba athathe ingqalelo abantu abafuna ukunciphisa ubunzima.
• Product index Glycemic (GI), nto leyo ibonisa ukuba ako ngayo kakuhle umzimba.

Thembela ekucwangciseni menu zabo ezifana manani ilandelayo:

• Ngokuqhelekileyo abantu ngosuku kufuneka kudla kilojoules 2000-3000, apho kukho inani elincinane - kuba abantu yokuphila amaninzi ekhululekile, nangaphezulu - abo oluqinile ngokwaneleyo.
• Ngosuku umntu umele uzidle malunga 120 g protein, 500 g iicarbohydrate 80 g namanqatha.
• Okuya uba mkhulu umsantsa imveliso GI, kokukhona ukuba mkhulu ngokudla ngayo.

Kwaye akukho mfuneko yokuba ukubala babo, yintoni na ixabiso lesondlo iimveliso - itheyibhile le isalathisi kunceda ufumane indlela yabo. Oku kudla elikhankanyiweyo imveliso ixabiso caloric kunye nemali kwezondlo (iiprothini, isitatshi, amafutha, njalo njalo). ZifunwaEzokugqibela zidweliselwe ngamanye amaxesha kubonisiwe njengepesenti eqhelekileyo ngemihla. GI ibonisa kungekhona kuyo yonke indawo, njengokuba kuthathelwa ingqalelo xa kulungiselelwa le menu yokutya ziye musani kudala. Kodwa ke kubalulekile kakhulu ukuba abo ukubukela imifanekiso yabo. Le theyibhile, nto leyo ibonisa ixabiso lesondlo iimveliso ezithile, likuvumela ukuba ukhethe iimveliso eziyimfuneko kuwe, ingakumbi xa unamathele kuso nasiphi na isondlo.

Ngezantsi ndiya kumnika ukutya ezithile ezisisiseko ngokusekelwe kwixabiso lazo zesondlo.

Beef - 171 kcal, iiproteins 18 10 ezityebileyo

nesoseji okuphekwe - 197 kcal, iiproteins 12 15 ezityebileyo, carbohydrate 1

Amaqanda - 53 kcal, iiproteins 12 12 ezityebileyo, carbohydrate 0.5

Kefir - Ki-30, 69 kilojoules, 3 protein, nenqatha 3.6, izakha-3

Milk - Ki-32, kilojoules 67, 3 protein, nenqatha 3.7, carbohydrate 4.6

Buckwheat - Ki-50, 351 kcal, 12 protein, nenqatha 2.5, carbohydrate 67

Iitumato - iintonga 10, 24 kcal, iiproteins 1, 0.3 amafutha, izakha-3

namazambane bila - Ki-65, 76 kcal, iiproteins -, nenqatha 0.5, carbohydrate 15.8

Potato chips - iintonga 85, 540 kcal, iiproteins 2, 37,9 amafutha, carbohydrate 49

Orange - iintonga 35, 37 kcal, iiproteins 0.7 0.4 amafutha, izakha-8

Cracker - Ki-80, 354 kcal, 11 protein, nenqatha 13, carbohydrate 67

Nezonkana ezisicaba ngaphandle ngokugcwalisa - iintonga 80, 548 kcal, iiproteins 2.7 32 amafutha, carbohydrate 61,6

Ezi theyibhile elikhetheke ngokwenene kuyenzeka ukufumana iincwadi kwi-Internet. Ngokufuthi, kwiipharamitha eziphambili ngexabiso lesondlo kunye ziboniswe kwi kwiipakethe zemveliso. Kule thebhile nokuze bafunde, ubukho iivithamini kunye neeminerali, nto leyo ibaluleke kakhulu ekwenzeni le menu abantwana abancinane, ngokunjalo nabo bakhetha ukufumana izinto eziyimfuneko azenziwanga izakhiwo vitamin ezizodwa, kunye mveliso zendalo.

Yintoni nendlela sidle iba nefuthe elikhulu inkangeleko yethu kunye nempilo. Ngamanye amaxesha, ukuphucula umgangatho wobomi ukuze ufumane inani enomtsalane ukuze nje udela iimveliso inkunkuma kwimenu zabo. indawo ngenqatha yemvu kunye neetships - okumnandi kwi Potato okuphekiweyo. Wayedla oku ngokwaneleyo ukuncipha.