Kangangeminyaka, kukholelwa ukuba ukunciphisa ukuthathwa kweziqhamo kubalulekile kubunzima kunye nokulahleka kwamafutha. Iziqhamo kukutya okubalulekileyo ekutyeni okufanelekileyo, akufunekanga woyike iikhalori equlathe okanye i ushukela ukuba bafake isandla. Ndinombuzo kuwe: yintoni eyenza ucinge ukuba imveliso "elula" ingcono kunebhanana kwi-snack?
Kuyimpazamo epheleleyo ukunciphisa ukusetyenziswa kweziqhamo, nokuba ukwisidlo okanye awukho. encinci, ukugcina okanye ukufumana umthamo wemisipha. Ndiza kukuxelela ukuba kutheni ukutya kuya kusebenza ngokuthanda kwakho. iziqhamo yonke imihla. Ngolwazi oluthe kratya ngeendlela ezinempilo, ungajonga kwi Ukungalungi kweziqhamo ezikhenkcezisiweyo.
nasiphi na isiqhamo sisempilweni
Kwenzeka njani ukuba singakwazi ukutya a ibhanana ukuba kwixesha lokulahlekelwa ngamafutha? Ngaba yinyani ukuba i iidiliya kunye iitsheri usempilweni encinci?
Lixesha lokugatya nayiphi na intsomi ecebisa ukuba bagxothwe ekutyeni kwakho. Ungadla nayiphi na kuzo, enyanisweni kufuneka uyenze ukuba ube nokutya ezahlukahlukeneyo y ulungelelene. Iziqhamo zibonelela ngezondlo kunye ne-micronutrients kumzimba wethu, kunye neentlobo ezahlukeneyo amanqanaba nganye kuzo. Okukhona utya ngeendlela ezahlukeneyo, kokukhona uya kondleka ngakumbi. Kwakhona, kubalulekile ukukhumbula ukuba isiqhamo sigcwele izibonelelo kunye neepropathi eziyimfuneko nakuphi na ukutya okunempilo.
Ukungena nzulu kwimpembelelo yeziqhamo kwimpilo, unokuphinda uqhagamshelane namanqaku athile iziqhamo akuvumelekanga kwizidlo ezithile.
Kukutya kwendalo kunye nokuhluthayo
El ibhanana, la iapile, i ikiwi, i coco okanye mkhiwane yeminye imizekelo yeziqhamo ezinomxholo ophezulu ifayibha. Oku kuthetha ukuba, njengoko kukutya okufunxa kade, kuya kunciphisa umnqweno wethu wokutya yaye siya kwaneliseka ixesha elide.
Ngapha koko, bazizityebi amanzi, igqibelele ukusigcina simanzi ngokufanelekileyo. Ukuba ufuna iingcebiso ezingaphezulu malunga nemikhwa enempilo, unokufunda malunga ne umkhwa wokutya iziqhamo kwisidlo sangokuhlwa.
Kukho ubungqina obudibanisa nokulahlekelwa kwesisindo
Kukho izifundo zenzululwazi ezininzi ezibanga ukuba isiqhamo sinxulunyaniswa nepesenti esezantsi ye amanqatha omzimba. Ngokuziva sanelisekile, siyakuphepha ukutya kakhulu kwaye sinika imizimba yethu izondlo eziyimfuneko ngokwenene.
Ukutya iziqhamo ezitsha kunye nezendalo yenye yeengcamango ezilungileyo onokuba nazo. Kwaye, ngokuqinisekileyo, akufanele umoyike ukutya isidlo sangokuhlwa.
Iziqhamo ezicetyiswayo zokunciphisa umzimba
Ukudibanisa iziqhamo kwisidlo sokunciphisa umzimba kunconywa kakhulu ngenxa yezizathu ezininzi ezinxulumene nempilo. Kwelinye icala, bangumthombo obalaseleyo iivithamini, amaminerali y antioxidants, kubalulekile ekusebenzeni kakuhle komzimba. Ezi zondlo zibalulekile kwi majoni omzimba, impilo ye-cardiovascular and bone health, phakathi kwabanye.
Ukongeza, zizityebi ngokwendalo yokutya ifayibha, kuyimfuneko ukugcina impilo yokugaya, ukukhuthaza ukunyanzeliswa kwamathumbu kunye nokukhusela ukomelela. Ifayibha ikwanegalelo kwimvakalelo yokuhlutha, enceda ukulawula ukuqunjelwa. umdla kunye nokutya kwe-caloric ngokupheleleyo. Ngalo mqondo, unokufumana kwakhona malunga ukutya okunamafutha aphantsi oko kuhambelana nokutya kokunciphisa umzimba.
Ngenxa yomxholo wayo ophezulu amanzi, ukukhuthaza i-hydration, into ebalulekileyo kwimpilo yonke kunye nokusebenza ngokufanelekileyo kweenkqubo ezininzi ze-physiological.
Ekugqibeleni, umxholo wayo ophantsi kwi iikhalori ukubenza babe kukutya okufanelekileyo kwabo bafuna ukulawula ubunzima babo okanye ukunciphisa iikhilogram ezimbalwa. Ukukhetha iziqhamo njenge-snacks okanye njengenxalenye yokutya kunokwanelisa iminqweno emnandi ngaphandle kokongeza iikhalori ezininzi ezongezelelweyo kwisidlo sakho.
1) Iapile
Kukho iintlobo ezininzi zee-apile, kodwa zonke zizityebi emanzini kwaye pectin, icandelo elisisiseko lokukhupha umzimba kunye nokunciphisa i-cholesterol embi. Ii-apile zi-diuretic, zibonelela ngefayibha kunye ne-amino acids, kwaye i-asidi ye-ursolic equlethwe kulusu lwabo inceda ukuthintela ubunzima. I-Fiber inceda ukucola ukutya, ikhusela ukuqhina, yongeza ubuninzi bokutya, kwaye inegalelo ekulawuleni ubunzima. Ukongeza, inamandla aphezulu okwanelisa kwaye ilibazise ukufunxwa kwamafutha. Kuzo zonke ezi zibonelelo sincoma ukuyidla ngesikhumba.
Inxalenye malunga I-100 gram yeapile malunga, Iikhalori ezingama-52. Olunye ulwazi olunokuba luncedo: i-apula encinci, malunga ne-6,5 cm ububanzi, inokuqulatha malunga Iikhalori ezingama-55 kunye nekomityi eneapile esikiweyo, ezinye Iikhalori ezingama-57.
2) Iqunube
Iistrawberries zizityebi emanzini kunye nomlingani ogqibeleleyo ekulawuleni ubunzima kunye nokulahlekelwa. Ziqulathe isixa esikhulu iivithamini y amaminerali, banamandla amakhulu okucoca i-diuretic ukwenzela ukuba umzimba ungagcini ulwelo kwaye unokuphelisa i-toxins, kwaye i-caloric yabo yokutya iphantsi kakhulu. Ngolwazi oluthe kratya malunga namaqunube, siyakumema ukuba udibane ne Amaqunube kunye neenzuzo zawo.
Yanganye I-100 gram yamaqunube, malunga Iikhalori ezingama-32 malunga ne-5,5 grams ye-carbohydrates; Ngokumalunga ne-2% ihambelana neeprotheni ezihambelana nale mali kwaye kuphela i-0,8% inamafutha.
3) Kiwi
I-Kiwi yenye yezona ziqhamo zipheleleyo, njengoko ityebile kuyo Vitamin C, vitamin E y vitamin A, i-potassium, i-calcium, i-copper, i-magnesium kunye ne-fiber. I-Kiwi ilawula i-metabolism kwaye iqulethe iifayibha ezinceda ukunciphisa ukutya. Ngaphezu koko, inomxholo ophezulu wamanzi, okwenza kube yinto enokukhetha ngayo ukukhupha amanzi.
Ukuba sithetha ngeyunithi ye-kiwi ephakathi, oko kukuthi, malunga I-100 gram Ngokumalunga ne-49% iikhalori, malunga ne-1% ziiprotheni kunye ne-0,4% zinamafutha. Malunga ne-2,4% yifiber kwaye malunga ne-10% yicarbohydrates.
4) I-Grapefruit
Esi siqhamo esikrakrayo se-citrus sinceda ukukhawulezisa imetabolism kunye nokunciphisa umzimba ngokutshisa iikhalori. Ukongeza kwiimpawu zayo zokuhlutha, i-grapefruit ityebile kwifiber, ilungele ukulawula amanqanaba eswekile yegazi. iswekile egazini, Vitamin C, vitamin A y iivithamini B1, B3 kunye neB6. I-Naringenin yinto ebangela ukuba kutshiswe i-acids enamafutha, nto leyo eyenza ibe sisiqhamo esifanelekileyo sokunciphisa umzimba kunye nokunciphisa ukudumba.
Iyunithi malunga I-100 gram ezityiwayo ziqulathe ezinye Iikhalori ezingama-37. Ayinamafutha, malunga ne-7 grams i-carbohydrates, enye i-7 grams iya kuhambelana ne iswekile ilula ukuba iqulethe kwaye enye kuphela 1 igrama ngeeprotheni.
5) Ivatala
Isiqhamo esityebileyo I-lycopene, i-antioxidant enamandla, eneempawu zokucoca ezikhuthaza ukuxoshwa kwee-toxins. I-Watermelon inomxholo ophezulu wamanzi, yingakho umxholo wayo wekhalori uphantsi kakhulu. Ukongeza, i-watermelon yenye yeziqhamo ezineempawu ezilungileyo kakhulu zesikhumba kunye neenwele.
Yanganye I-100 gram Kukho ivatala kuphela Iikhalori ezingama-30, ayinawo amafutha (I-0,2 gramokanye cholesterol (0 gr). Inezinye I-8 gram nge-100g ye-carbohydrates, apho i-0,4g yi-fiber yokutya kunye ne-6g yeswekile.
6) Papaya
Isiqhamo esingaqhelekanga kunye nesimnandi esisusa inani elikhulu leetyhefu ukususela kwi-90% yokwakheka kwayo ngamanzi. Izibonelelo zayo zibangelwa kubukho be papain, i-enzyme ephucula ukugaya iprotheni, igcina imetabolism kwaye ikhuthaza ukutshiswa kwamafutha. Ukongeza, liyeza elikhulu ngokuchasene nokukhanukela ukutya, kwaye yenye yokutya okuninzi Vitamin C i-antioxidants, i-folic acid, i-potassium; vitamin A, vitamin E y ivithamin K. Ukufunda ngakumbi malunga nezinye izibonelelo zeziqhamo, unokuphinda ujonge amanqaku afana nala iiresiphi enempilo eneziqhamo.
Yanganye I-100 gram yepapaya, ikhona Iikhalori ezingama-43 kwaye izityebi kakhulu kwiiminerali ezifana nesodium, i-potassium, i-calcium, i-magnesium, i-phosphorus, isinyithi kunye ne-zinc.
7) Ipere
Amapere atyebile emanzini kwaye aqulethe pectin, icandelo elifanelekileyo lokukhupha ityhefu emzimbeni. Zikwaqulethe iikatekini y flavonoids, ii-antioxidants ezimbini ezilwa nokugcinwa kwamanzi kunye nokunceda ukuphelisa i-toxins kunye namafutha.
I qulethe Iikhalori ezingama-57 Yanganye I-100 gram ipere kwaye ayinamafutha (I-0,1 gram nge 100). I-15 grams iya kuba yicarbohydrates kwaye ayinayo i-cholesterol.
8) Ilamuni
Phakathi kweenzuzo ezininzi kunye neepropathi zelamuni, kuyacaca ukuba isityebi kuyo Vitamin C, kwandisa umsebenzi wesibindi kunye ne-fat metabolism. Olunye uphononongo lubonise ukuba abo batya iziqhamo ezityebileyo kwivithamin C banokugaywa ngcono kwaye banciphise umzimba ngokulula. I-Lemon nayo ifanelekile njengento yokunxiba okanye ukufakwa, kwaye inokukhuthaza ukwehla kobunzima xa idityaniswe nokunye ukutya okunempilo.
Yanganye I-100 gram yelamuni, kuphela Iikhalori ezingama-29; I-0,3 grams inamafutha kwaye i-9 grams i-carbohydrates.
9) Iphayinaphu
Enye yokutya okutyebileyo ifayibha okufuneka uyifake kwisidlo sakho ngoku. Iphayinaphu sesona siqhamo se-quintessential somchamo kunye nokucoca. Inceda ukuphelisa i-toxins kwaye inceda ukuthintela ukuqunjelwa, njengoko inika inani elikhulu lefiber kwaye izalise kakhulu. Unokufunda nokuba ungayifaka njani kwizidlo zokulawula ubunzima kumanqaku akhethekileyo.
De I-100 gram ipanapula, Iikhalori ezingama-50 Banikezela nge-13 grams ye-carbohydrates kunye ne-0,5 grams yeprotheni.
10) Iidiliya
Kokunye kokutya ongafanele ukuphoswa kweli hlobo. Esi siqhamo sinceda ukuphelisa ulwelo olugqithisileyo emzimbeni ngenxa yesiqulatho saso esiphezulu potaziyamu. Ukongeza, iyancipha umdla enkosi ngamandla ayo ahluthayo.
Yanganye I-100 gram yeediliya, Iikhalori ezingama-67, i-17 grams ye-carbohydrates kunye ne-0,6 grams yeprotheni.
11) Imelon
Ukutyeba kwayo emanzini kuyenza isiqhamo esineempawu umchamo enceda ukunciphisa ukudumba, njengoko kunciphisa ukugcinwa kwamanzi. Ngokufanayo, i-melon ityebile kuyo ifayibha, potassium kunye antioxidants ezifana Vitamin C, i-lycopene kunye ne-beta-carotene.
Yanganye I-100 gram encontramos Iikhalori ezingama-27, 1 gram yefiber kunye ne-6 grams ye-carbohydrates.
12) Iiplamu
Iiplamu zifakwe kolu luhlu lweziqhamo ezinenzuzo enkulu xa kufikwa ekunciphiseni ukuqunjelwa kunye nokulahlekelwa ubunzima. Umxholo wayo wamanzi ophezulu unceda ukukhusela ukugcinwa kwamanzi kunye nokuthintela ukomelela. Ukongeza, ukutyeba kwayo kwifayibha ithanda ukwetyisa kwaye inceda ukulawula ubunzima.
Yanganye I-100 gram iiplum ezidliwayo sizifumana Iikhalori ezingama-46 kunye ne-1,4 grams yefiber.
13) Utamatisi
Itumato sisiqhamo esibonelela iivithamini (A, E, K, B1, B6 kwaye ngumthombo omkhulu we Vitamin C), iiminerali kunye nefiber. Ikwangumlingani ocacileyo wokutya ukunciphisa umzimba (okanye ukukugcina kude), kuba kukwanelisa, ukuhlanjululwa, ukukhupha kunye utshisa amanqatha umbulelo wendalo kwi-lycopene. Ukwandisa ukusebenza kokusetyenziswa kwayo, unokuyifaka kwiindlela zokupheka ezifana isaladi ye-carb ephantsi.
I-100 gram itumato iqulathe, malunga, Iikhalori ezingama-23. Ukongeza, iitumato zinceda ukunciphisa ukugcinwa kwamanzi kunye nokuphelisa Ityhefu. Ngombulelo kumxholo wayo wefayibha, ikhuthaza ukwetyisa kunye nokuhamba kwamathumbu.
14) Raspberries
Ukuba unezinyo elimnandi, amaqunube anokwanelisa esi silingo, kodwa akwakukutya okunomxholo ophezulu. ifayibha y antioxidants. Ngenxa yamanqanaba ayo aphezulu Vitamin C y E, iziqhamo ezibomvu (i-strawberries, i-raspberries, i-blackberries, i-blueberries ...) iqwalaselwa 'ukutya okuphezulu' Kuba, ngaphezu kokuba sempilweni kakhulu, zikwanceda ukukhusela izifo ezininzi. Unokufunda ngakumbi malunga neenzuzo zokubandakanya amajikijolo ekudleni kwakho kumanqaku ahambelanayo. Iziqhamo ezibomvu kunye neempembelelo zabo kwimpilo.
I-100 gram of raspberries ziqulathe malunga Iikhalori ezingama-52. Kule nxalenye sinokufumana kwakhona I-6,5 gram ifayibha, 0,65 grams amafutha, 11,94 grams iicarbohydrates kunye 4,42 grams zeswekile.
15) I-Orenji
Njengazo zonke iziqhamo zesitrasi, iorenji sisiqhamo esinabambalwa iikhalori kwaye sisityebi kwi ifayibha nangaphakathi Vitamin C. Enyanisweni, i-orenji ephakathi iqulethe 69,7 mg yale vitamin, iqabane elikhulu lokhuselo lomzimba. Eyona ndlela ilungileyo yokuwusebenzisa kukuthatha isiqhamo sonke hayi nje ngohlobo lwe ijusi, kuba ngokutya i-orenji yonke sikwaxhamla kumxholo wefayibha ephezulu kunye nawo onke amandla ayo ahluthayo. Inokuthi incedise ukutya okunokulinganisela ukulawula ubunzima.
I-100 gram eziorenji ziqulathe, malunga, Iikhalori ezingama-47, i-2,4 grams yefiber kunye ne-9 grams yeswekile.
Kuyo yonke imbali, imbono yeziqhamo ekutyeni iye yatshintsha kakhulu. Namhlanje, kuyaqondwa ukuba isiqhamo kufuneka sibe sembindini nakwesiphi na isicwangciso sokutya esinempilo, ngakumbi abo bafuna ukunciphisa umzimba.
- Iziqhamo zineekhalori eziphantsi, okwenza kube yinto efanelekileyo yokunciphisa umzimba.
- Umxholo wayo ophezulu wefiber ibonelela ngokuhlutha kwaye inceda ukulawula umdla wokutya.
- Iziqhamo zigcwele iivithamini kunye ne-antioxidants, kubalulekile kwimpilo entle kunye nokuthintela izifo.
- Faka iintlobo ngeentlobo zeziqhamo ekutyeni kwakho iqinisekisa ukuthathwa kwezakhamzimba okwaneleyo.
