Iziqhamo sesinye sezona zisempilweni zokutya esinokuzifumana ekhitshini lethu, ezilungele ukusithatha naliphi na ixesha kunye naluphi na uhlobo lweziqhamo.
Amaxesha amaninzi siyazibuza ukuba ngaba isiqhamo siza kusinceda ukuba sinciphise ubunzima ebusuku, okanye ukuba i-fructose ngaphakathi iyasityeba. Siza kuphendula yonke le mibuzo ingezantsi.
Isiqhamo sidala impikiswano, kuba inyani yokuba neziqhamo kwisidlo sangokuhlwa isenza sithandabuze ewe iyakusinceda okanye ukuba iya kusenza sityebe kwaye sonakalise ukutya kwethu. Kukutya okusempilweni esinokukutya imini yonke, akufuneki nanini na sikulahle ekudleni kwethu.
Ngaba iziqhamo ebusuku ziyatyeba?
Iivithamini kunye neeminerali zayo zibaluleke kakhulu kwaye azizukukwenza utyebe, into enokukwenza ukuba utyebe siswekile okanye i-fructose enayo. Azikho zonke iziqhamo ezifanayo, ke kufuneka sazi ukuba zeziphi ezilungele isidlo sangokuhlwa kwaye zeziphi ekufuneka sizithathe kusasa.
Izimbiwa, iivithamini kunye nemicu ziluncedo kakhulu, zisinika amandla aguqulela kumgangatho wobomi. Ngokubanzi, iziqhamo zibonelela ngeekhalori ezimbalwa, ke, Ziba kukutya okunqweneleka kakhulu ukutyiwa imini yonke.
Ukuba sitya isiqwenga sesiqhamo ngaphambi kwesidlo sangokuhlwa, siyakusinceda sanelise ukutya kwaye sikuthintele ekutyeni okuncinci Ngokufanelekileyo, thabatha ubuncinane isiqingatha seyure ngaphambi kokutya, Ukongeza kwiglasi yamanzi, oku kuya kusinceda sinciphise ubunzima
Ngokwenyani, kungcono ukuyithatha ngaphambi kwesidlo sangokuhlwa kunasemva, kuba emva koko inokunyusa inani leekhalori emzimbeni wethu. Imali iya kuhlala ixhomekeke, kodwa inokusenza sityebe ngaphandle kokufuna.
Iingcebiso zokutya iziqhamo
Nazi iingcebiso ezimbalwa zokukunceda uthathe isigqibo sexesha elifanelekileyo lokutya iziqhamo, ngayiphi indlela kwaye ziyintoni iziqhamo eziza kukunceda ukuba unciphise umzimba kwaye uphulukane neepawundi ezongezelelweyo
Ungasithatha nini isiqhamo ngcono
Ukuhlalutya iiyure zomhla kakuhle kwaye amaxabiso ezondlo eziqhamoAkukho xesha lichanekileyo, siza kukuxelela kuphela ukuba kungcono ukuzitya zisesiswini esingenanto ukuze ezi vithamini kunye neeminerali zingeniswe emzimbeni wethu.
Ukuba sizithatha emva kokutya, njenge dessert, isiphumo sinokungabi namandla kangako kuba ukwetyisa kuhamba kancinci kuba kuya kudibana nokunye ukutya, ukongeza, siya konyusa inani leekhalori emzimbeni wethu. Gcina ukhumbula ukuba ukutya okunotyebileyo kwiziqhamo kunokusenza sityebe ukuba asazi ukuba sizithatha nini okanye sithathe ubungakanani.
Eyona nto ifanelekileyo kukuyisebenzisa ngexesha isidlo sakusasa, njengaye isidlo sasemini okanye njengesinambuzane, soloko sikhangela amaxesha apho umzimba wethu ungenako ukutya.
Iingcebiso zokuqwalaselwa
- Iziqhamo ziqulathe iswekile, eyaziwa ngokuba yi-fructose. Iswekile yendalo isempilweni, kodwa ukuba siyayigqitha, iya kuqokelelana emzimbeni wethu ngohlobo lwamafutha.
- Eyona nto ibhetele ukuqala usuku ngesiqhamo ukunika amandla emzimbeni.
- Sukuxuba iziqhamo ezineasidi eneziqhamo ezimnandi.
- Yidla nanini na unako iziqhamo phakathi kokutya.
- Akufanele uyeke ukutya naluphi na uhlobo lweziqhamo, zonke zisempilweni, eyona nto ifanelekileyo kukuba uqhele ukuthatha amaxesha onyaka.
- Zama ukufumana iziqhamo zezityalo ezizinzileyo kunye nezityalo. Ukubheja kumgangatho onako
Ezi zezona ziqhamo zibalaseleyo zokunciphisa umzimba
Isiqhamo ngasinye sisinika into eyahlukileyo, zineedinomineyitha ezifanayo: iivithamini, iiminerali, amanzi kunye nefayibha, nangona kunjalo, ezinye zineekhalori ezingaphezulu kwezinye. Ukuze uyithathele ingqalelo, siza kukuxelela ukuba zeziphi ezona ziqhamo zibalaseleyo onokuzithatha ukunciphisa umzimba:
Iikhalori ezivela kwiziqhamo nge-100 gram nganye:
- Iirasberries: Iikhalori ezingama-60.
- Iiapile: iapile ephakathi 81 yeekhalori.
- Ierberberries: Iikhalori ezingama-33.
- I-Blueberries: Iikhalori ezingama-40.
- UPomelo: Iikhalori ezingama-42.
- Isi-Kiwi: Iikhalori ezingama-81.
- Ipayina: Iikhalori ezingama-50.
- Icantaloupe: Iikhalori ezingama-34.
- Orenji: isiqwenga esinye sibonelela ngeekhalori ezingama-60.
Iziqhamo zezinye zokutya okusemgangathweni esinokukutya yonke imihla, zilungele ukunyamekela umzimba wethu. Sukuyeka ukutya iziqhamo, nokuba kusasa, emini okanye ebusuku, kodwa soloko uzama ukungabinayo enye into esiswini sakho ukuze isiphumo sibe sikhulu.