Uma ufuna ukunciphisa isisindo ngendlela enempilo, ngaphandle kokudla okunobungozi nokungaphumeleli okunemiphumela engabazisayo yesikhathi eside, kufanele faka ukudla okunekhalori eliphansi ekudleni kwakho. Ukufunda ukudla kahle kungukudla okuhamba phambili, ngoba ukudla okwehlukahlukene, okulinganiselayo nokunempilo yilokho umzimba wakho okudingayo ukuze ube nempilo ngokuhamba kwesikhathi. Uma usungene kumkhuba wokudla kahle, awudingi ukusika amakhalori kuwo wehlise isisindo.
Kepha uma ufuna ukunciphisa umzimba, kuzofanele ususe leyo mikhiqizo enekhalori eyengeziwe enempilo. Ukudla okuphansi kwekhalori ongakudla ngobuningi, ukuze gwema ukukhathazeka namathuba okuzitika ngocansi. Lolu hlu lokudla okuphansi kwekhalori luzokusiza ukuthi ulungiselele ukudla kwakho ngendlela enempilo, ukuze wehle emzimbeni ngaphandle kokulamba.
Ukudla okuphansi kwekhalori
Ukhiye wokwehlisa isisindo ukuthola ibhalansi yamandla. Uma usebenzisa ama-calories amaningi kunalawo owashisayo, uthola isisindo ngoba lawo makhalori agcinwa njengamafutha. Ngakho-ke, kuyadingeka ukunciphisa ukusetshenziswa kwekhalori futhi wandise izindleko zekhalori lapho ufuna ukwehlisa isisindo. Ngokwethula lokhu kudla okuphansi kwekhalori ekudleni kwakho, umzimba wakho uthola amandla amancane adingekayo ukwenza imisebenzi yakho yansuku zonke.
Ngenzuzo yokuthi lokhu kungukudla okusiza ukuthi udle kahle, ngaphandle kokulamba, noma ukubeka impilo yakho engcupheni. Ngasikhathi sinye bakusiza ukuthi unciphise isisindo, ngokunengqondo, ukuhlanganisa ukudla okuncane kwekhalori nomsebenzi ovamile womzimba. Manje yebo, ake sibheke ukuthi ziyini ukudla okunama-calories ambalwa okufanele ukwethule ekudleni kwakho ukunciphisa umzimba.
Izithelo
Kunoma yikuphi ukudla okunempilo, izithelo kufanele zibe khona, ukudla okunama-calories amancane, okunothe ngamavithamini, amaminerali kanye nemicu. Yize ngokwemvelo ziqukethe ushukela, akuhlangene noshukela ocwengekile. Ngokuphambene nalokho, yisixazululo esifanele labo abangakwazi ukuyeka uswidi. Ngaphakathi kwezithelo, kunama-caloric amancane kunamanye, isibonelo, ikhabe, ikhabe noma ama-strawberry yizithelo ezihlinzeka ngama-calories amancane.
I-Verduras
Imifino ngokuvamile inama-calories ambalwa, yingakho kungukudla okufanele kusetshenziswe kakhulu kunoma yikuphi ukudla, ikakhulukazi ekwehliseni isisindo. Ngaphakathi kweqembu lemifino, labo abanama-calories amancane utamatisi, ikhukhamba, i-zucchini, i-asparagus, i-broccoli nesilimo esidliwayo esinamagatsha anamanzi. Yidla imifino ekudleni okuyinhloko kosuku, okuphekwe ngamafutha amancane nangendlela engokwemvelo kakhulu.
Amaqanda
Yize iminyaka ethile amaqanda enokuthile okunedumela elibi, ucwaningo lwamuva nje lubonisa ukuthi kungukudla okuphelele kwanoma yikuphi ukudla. Kungukudla okunothe uvithamini B12 namaprotheni, angakulungiswa ngezindlela eziningi ezinempilo futhi alungele isidlo sasekuseni esiphelele kakhulu.
Inkukhu ne-turkey
Ukudla okunama-kilojoule ambalwa kanye namafutha amancane kufanele kugotshwe noma kubhakwe, ngamafutha amancane nokususa isikhumba. Lezi zinyama zicebile ngamaprotheni, futhi ekudleni kokunciphisa umzimba, ziyadingeka ngoba kunjalo ukudla okwenelisayo okuzovimbela ukuzitika ngotshwala.
Amasobho
Ukudla okuqukethe amanzi amaningi kuqukethe amafutha amancane, okwenza kube umlingani ophelele ekudleni kokunciphisa umzimba. Amasobho aphelele kulokhu, njengoba elungiselelwe ngokudla okunamafutha amancane, kunjalo ukusutha, isisu futhi kungathathwa kokubili kushisa futhi kuyabanda. Vele, kufanele ngaso sonke isikhathi kwenziwe okuzenzela ukulawula izithako, okuqukethwe usawoti kanye namafutha.
Ushizi wekotishi
Ama-yogurt anenqwaba yamaprotheni, njenge-cottage shizi, i-yoghurt yamaGrikhi noma lawo athize asevele athengiswa ezitolo ezinkulu eziningi, alungele ukudla okunciphisa umzimba. Nge amafutha amancane kakhulu, akukho ushukela ongeziwe namaprotheni amaningiKuyikudla okulungele ukuthatha phakathi kokudla.
bonke lokhu kudla kuzokusiza ulahlekelwe isisindo ngendlela enempilo, inqobo nje uma uwahlanganisa nomsebenzi omuhle ojwayelekile womzimba.