Ukutya oku-15 Okuzalisa ngokungummangaliso

Umxholo

• Yintoni eyenza ukugcwaliswa kokutya?
• 1. Iitapile ezibilisiweyo
• 2. Amaqanda
• 3. Oatmeal
• 4. Intlanzi
• 5. Iisuphu
• 6. Inyama
• 7. Yogurt yamaGrike
• 8. Imifuno
• 9. I-Cottage Cheese
• 10. Imidumba
• 11. Isiqhamo
• 12. Iquinoa
• 13. Amandongomane
• 14. Ioyile yeCoconut
• 15. Ipapa
• Thatha uMyalezo waseKhaya

Into oyityayo yiyo egqibayo ukuba uziva ugcwele kangakanani.

Kungenxa yokuba ukutya kuchaphazela ukugcwala ngokwahlukileyo.

Umzekelo, udinga iikhalori ezimbalwa ukuze uzive ugcwele kwiitapile ezibilisiweyo okanye i-oatmeal kune-ayisikrimu okanye i-croissant ().

Ukutya okugcwalisayo kunokuthintela indlala kwaye kukuncede utye kancinci kwisidlo esilandelayo ().

Ngesi sizathu, ezi ntlobo zokutya kufuneka zikuncede ukunciphisa umzimba ekuhambeni kwexesha.

Eli nqaku lidwelise ukutya okungoku-15 okumangalisayo.

Kodwa okokuqala, makhe sijonge izizathu zokuba kutheni okunye ukutya kugcwalisa ngakumbi kunabanye.

Yintoni eyenza ukugcwaliswa kokutya?

Ukuhluthwa ligama elisetyenziselwa ukucacisa imvakalelo yokugcwala kunye nelahleko yokutya eyenzekayo emva kokutya.

Isikali esibizwa ngokuba sisalathiso satiety silinganisa oku. Yaphuhliswa ngo-1995, kuphononongo oluvavanye ii-calories ezingama-240 ezingama-38 zokutya ezahlukeneyo ().

Ukutya kwabekwa ngokwamandla abo okwanelisa indlala. Ukutya okufumana amanqaku angaphezulu kwe-100 kwakuthathwa njengokugcwalisa ngakumbi, ngelixa ukutya okufumana amanqaku angaphantsi kwe-100 kwakuthathwa njengokugcwaliswa okuncinci.

Oko kuthetha ukuthini ukutya ukutya okunamanqaku aphezulu kwisalathiso satiety kunokukunceda utye iikhalori ezimbalwa xa zizonke.

Ukuzalisa ukutya kuhlala kunezi zinto zilandelayo:

• Iphezulu kwiprotheni: Izifundo zibonisa ukuba iprotein yeyona macronutrient izalisa kakhulu. Itshintsha amanqanaba eehomoni ezininzi ezihluthayo, kubandakanya i-ghrelin kunye ne-GLP-1 (,,,,).
• Ephakamileyo kwifayibha: Ifayibha ibonelela ngesixa esikhulu kwaye ikunceda uzive ugcwele ixesha elide. Ifayibha inokucothisa ukungabikho kwesisu kunye nokunyusa ixesha lokugaya (,,).
• Ixabiso eliphezulu: Okunye ukutya kunamanzi amaninzi okanye nomoya. Oku kunokunceda ngokuhlutha kunye (,).
• Ukuxinana kwamandla: Oku kuthetha ukuba ukutya kuphantsi kweekhalori ngobunzima bayo. Ukutya okune-eneji ephantsi yamandla kugcwalisa kakhulu. Ziqukethe amanzi amaninzi kunye nefayibha, kodwa ziphantsi kumanqatha (,,,).

Konke, ukutya okungagqitywanga nako kugcwalisa ngakumbi kunokutya okwenziweyo.

Ukugcwalisa ukutya kuhlala kuneempawu ezithile, njengokuphakama kweprotein okanye ifayibha. Ezi ntlobo zokutya zihlala zinamanqaku aphezulu kwisikali esibizwa ngokuba sisalathiso satiety.

1. Iitapile ezibilisiweyo

Iitapile zineedemon kwixa elidlulileyo, kodwa eneneni zisempilweni kakhulu kwaye zinesondlo.

Iitapile eziphekiweyo, ezingacocwanga zingumthombo olungileyo weevithamini kunye neeminerals, kubandakanya ivithamin C kunye ne potassium (13,).

Iitapile ziphezulu emanzini nakwiikhabhohide, kwaye ziqulathe umyinge ophakathi wefayibha kunye neeprotein. Ikwaqulathe phantse akukho mafutha ().

Xa kuthelekiswa nokunye ukutya okune-carb eninzi, iitapile zizalisa kakhulu.

Ngapha koko, iitapile ezibilisiweyo zifumene amanqaku angama-323 kwisalathiso satiety, eyi phezulu inani lokutya okungama-38 kuvavanyiwe. Bafumene amanqaku phantse ama-7 aphezulu kunama-croissants, afumene awona manqaku asezantsi (

Olunye uphononongo lufumanise ukuba ukutya iitapile ezibilisiweyo kunye nehagu yehagu kukhokelele ekunciphiseni ikhalori ngexesha lesidlo, xa kuthelekiswa nokutya i-steak nerayisi emhlophe okanye ipasta ().

Obunye ubungqina bubonisa ukuba inxenye yesizathu sokuba iitapile zizaliswe kangaka kukuba ineprotein ebizwa ngokuba yi-proteinase inhibitor 2 (PI2). Le protein inokuphelisa ukutya (,).

Iitapile ezibilisiweyo zizalisa kakhulu, kwaye zifumene awona manqaku aphezulu kuko konke ukutya kwisalathiso satiety. Banokukugcwalisa kwaye bakuncede utye iikhalori ezimbalwa xa zizonke.

2. Amaqanda

Amaqanda asempilweni ngendlela emangalisayo kunye nokuxinana kwezondlo.

Uninzi lwezondlo lufumaneka kwii-yolk, kubandakanya i-antioxidants lutein kunye ne-zeaxanthine, enokunceda impilo yamehlo ().

Amaqanda ngowona mthombo mkhulu weprotein esemgangathweni. Iqanda elikhulu liqulathe malunga ne-6 yeeprotheyini, kubandakanya zonke i-amino acid eziyimfuneko ezi-9.

Amaqanda nawo azalisa kakhulu kwaye amanqaku aphezulu kwisalathiso satiety ().

Olunye uphononongo lufumanise ukuba ukutya amaqanda kwisidlo sakusasa, endaweni ye-bagel, ukunyusa ukugcwala kwaye kukhokelele ekuthathweni kwekhalori encinci kwiiyure ezingama-36 ezizayo ().

Olunye uphononongo lufumanise ukuba isidlo sakusasa esityebileyo seeprotheyini samaqanda kunye nenyama ecekeceke inyuse ukugcwala kwaye incede abantu benze ukhetho olungcono lokutya ().

Amaqanda kukutya okunesondlo, okuneproteni ephezulu okunempembelelo enamandla kwinzaliseko. Banokukunceda utye kancinci ukuya kuthi ga kwiiyure ezingama-36 emva kwesidlo.

3. Oatmeal

I-Oats, ityiwa njenge-oatmeal (isidudu), lukhetho oludumileyo lesidlo sakusasa. I-Oatmeal iphantsi kakhulu kwiikhalori kunye nomthombo omkhulu wefayibha, ngakumbi ifayibha enyibilikayo ebizwa ngokuba yi-beta-glucan. Ikwafumana amanqaku aphezulu kwisalathiso satiety, inqanaba lesithathu ngokubanzi ().

Olunye uphononongo lwakutsha nje lufumanise ukuba abathathi-nxaxheba baziva begcwele kwaye belambile kancinci emva kokutya i-oatmeal, xa kuthelekiswa nokutya okutya kwasekuseni okulungele ukutyiwa. Baye batya neekhalori ezimbalwa ngexesha lesidlo sasemini ().

Amandla okuzalisa i-Oatmeal avela kumxholo wefayibha ephezulu kunye nokukwazi ukufunxa amanzi.

I-fiber e-Soluble, efana ne-beta-glucan kwi-oats, inokukunceda uzive ugcwele. Inokukunceda ukukhulula iihomoni ezanelisayo kunye nokulibazisa ukukhutshwa kwesisu (,,).

I-Oatmeal lukhetho lokuzalisa kakhulu kwasekuseni. Inokukunceda ukuba utye iikhalori ezimbalwa kwesi sidlo silandelayo kunye nokulibazisa ukukhupha isisu.

4. Intlanzi

Iintlanzi zilayishwa ngeprotein esemgangathweni.

Intlanzi ikwacebile nge-omega-3 fatty acids, ngamafutha abalulekileyo ekufuneka siwathathe ekutyeni.

Ngokutsho kolunye uphando, i-omega-3 fatty acids inokunyusa imvakalelo yokugcwala kubantu abatyebe kakhulu okanye abatyebe kakhulu ().

Ukongeza, olunye uphononongo lubonisa ukuba iprotein esezintlanzini inokuba nefuthe elomeleleyo kwinzaliseko kuneminye imithombo yeprotheni.

Kwisalathiso satiety, amanqaku eentlanzi aphezulu kakhulu kunako konke ukutya okune-protein, kubandakanya amaqanda kunye nenyama yenkomo. Iintlanzi ngokwenene zinamanqaku aphezulu aphezulu kuko konke ukutya okuvavanyiweyo ().

Olunye uphononongo luthelekise intlanzi, inkuku kunye neprotein yenkomo. Abaphandi bafumanise ukuba iprotein yentlanzi inefuthe elomeleleyo kwisatiety ().

Intlanzi ityebile ngeprotein kunye ne-omega-3 fatty acids, enokuthi inyuse imvakalelo yokugcwala. Iprotheyini kwintlanzi inokuba nefuthe elinamandla ekuzalisekeni kunezinye iintlobo zeproteni.

5. Iisuphu

Ulwelo bekusoloko kuthathwa njengokuzaliswa okuncinci kunokutya okuqinileyo, nangona ubungqina buxutyiwe (,).

Nangona kunjalo, iisobho zihluke kakhulu. Uphando lubonisa ukuba iisuphu zinokugcwalisa ngakumbi kunokutya okuqinileyo okunezithako ezifanayo (,).

Kwisifundo esinye, amavolontiya atya isidlo esiqinileyo, isuphu yesonka okanye isuphu egudileyo ebifakwe kwinkqubo yokutya.

Imvakalelo yokugcwala kunye nenqanaba lokutya okushiye isisu emva koko kwalinganiswa. Isuphu egudileyo inelona futhe likhulu ekugcwalisekeni kunye nelona zinga licothayo lokukhupha isisu, kulandele isuphu yesinqe ().

Iisobho zizalisa ukutya kakhulu, nangona zikwimo yolwelo. Banokuhlala ixesha elide esiswini, oko ke kuyandisa imvakalelo yokugcwala.

6. Inyama

Ukutya okuneproteni ephezulu, okufana nenyama engatyebanga, kuyazalisa (,).

Umzekelo, inyama yenkomo inokuba nefuthe elinamandla ekuhluthweni. Inamanqaku ali-176 kwisalathiso satiety, esesibini esona siphezulu sokutya okune-protein, kanye emva kwentlanzi (,).

Olunye uphononongo lufumanise ukuba abantu abatye inyama ene-protein ephezulu kwisidlo sasemini batya i-12% encinci kwisidlo sangokuhlwa, xa kuthelekiswa nalabo babenesidlo esiphezulu se-carb kwisidlo sasemini ().

Inyama iphezulu kwiprotheni kwaye izalisa kakhulu. Inyama yenkomo ifumene inqaku lesibini elona liphezulu lokutya okune-protein-rich kwisalathiso satiety.

7. Yogurt yamaGrike

I-yoghurt yamaGrikhi ityebile kakhulu xa ithelekiswa neyogathi eqhelekileyo, kwaye iphakame kakhulu kwiiprotheyini.

I-yoghurt yesiGrike lukhetho olukhulu kwasekuseni. Ikwayindawo yokutya ethandwayo emva kwemini enokukugcwalisa kude kube sisidlo esilandelayo.

Kwisifundo esinye, abasetyhini batya i-khalori ye-yogurt eneekhalori ezili-160 ezaziphantsi, zimodareyitha okanye zineeprotheyini eziphezulu.

Abo batya iprotein ephezulu ye-yoghurt yesiGrike baziva begcwele ixesha elide, babelambile kancinci kwaye batya isidlo sangokuhlwa kamva).

I-yoghurt yesiGrike yindawo ethandwayo, enesidlo sakusasa esineprotini eninzi kunye nokutya okulula. Inokonyusa imvakalelo yokugcwala kwaye ikuncede uzive ungalambile kangako kude kube sisidlo esilandelayo.

8. Imifuno

Imifuno isondlo ngendlela emangalisayo. Zilayishwe kuzo zonke iintlobo zeevithamini, iiminerali kunye nezixhobo ezincedo zezityalo.

Imifuno ikwivolumu ephezulu, ukutya okuneekhalori ezisezantsi. Ziqulathe ifayibha kunye namanzi, eyongeza ubuninzi kwizidlo zakho kwaye inceda ukukugcwalisa.

Ngaphezu koko, imifuno ithatha ixesha ukuhlafuna kwaye yanelisa kakhulu ngaloo ndlela.

Olunye uphononongo lufumanise ukuba ukutya isahlulo esikhulu sesaladi ngaphambi kokutya kwepasta kwandise imvakalelo yokugcwala kwaye kunciphise ikhalori ().

Imifuno ityebile kwifayibha kunye namanzi, anokukugcina ugcwele ixesha elide. Ukutya isaladi ngaphambi kokutya kunokukunceda utye iikhalori ezimbalwa.

9. I-Cottage Cheese

I-Cottage cheese ihlala iphantsi kwi-fat and carbs, kodwa iphezulu kwiprotheni.

Umxholo weprotheni ephezulu unokukunceda uzive ugcwele, nokuba usebenzisa iicalorie ezimbalwa.

Olunye uphononongo lufumanise ukuba isiphumo sokugcwaliswa kwetshizi ye-cottage kwakufana nokuzaliswa kwamaqanda ().

I-Cottage cheese iphezulu kwiprotheni, kodwa i-fat and calories ephantsi. Iziphumo zokugcwala zinokuthelekiswa nezo zamaqanda.

10. Imidumba

Iimbotyi, ezifana neembotyi, ii-ertyisi, iilenti kunye namandongomane, zinembonakalo entle yesondlo.

Zilayishwe ngefayibha kunye neprotein esekwe kwizityalo, kodwa zinobuninzi bamandla aphantsi. Oku kubenza bazalise kakhulu ().

Inqaku elinye liphonononge izilingo ezili-9 ezingahleliwe ezifundise ukugcwala emva kokutya okuvela kwimithambo, eyinxalenye yosapho lwendumba ().

Bafumanise ukuba abathathi-nxaxheba baziva i-31% ngaphezulu igcwele kukutya okutyayo, xa kuthelekiswa nokutya kwepasta kunye nesonka.

Iimbotyi zingumthombo olungileyo wefayibha neeprotheyini. Banokukunceda uzive uphelele xa kuthelekiswa nokunye ukutya.

11. Isiqhamo

Isiqhamo sinamandla oxineneyo. Iqukethe iifayibha ezininzi, ezinokuthi zinciphise ukugaya kwaye zikuncede uzive ugcwele ixesha elide.

Ii-apile kunye neeorenji amanqaku aphezulu kakhulu kwisalathiso satiety, malunga nama-200 ().

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba kuhlala kungcono ukutya iziqhamo zonke endaweni yesiselo seziqhamo, esingazalisi ikakhulu ().

Isiqhamo siphezulu kwifayibha kwaye sinika isambuku esinokukunceda uzive ugcwele ixesha elide. Isiqhamo sonke sinefuthe elinamandla lokugcwala kunejusi yeziqhamo.

12. Iquinoa

IQuinoa yimbewu / ingqolowa eyaziwayo engumthombo olungileyo weprotheni.

Ngapha koko, ibonelela ngazo zonke ii-amino acid ezifanelekileyo kwaye ke ibonwa njengomthombo opheleleyo weprotein (,).

IQuinoa ikwangaphezulu kwifayibha kuninzi lweenkozo.

Iprotheni kunye nomxholo wefayibha wequinoa unokunyusa imvakalelo yokugcwala kwaye kukuncede utye iikhalori ezimbalwa (,).

Iquinoa ngumthombo olungileyo wazo zombini iiproteni kunye nefayibha, ezinokukunceda ukwandisa ukuziva uzele.

13. Amandongomane

Amantongomane, anje ngeeamangile kunye nama walnuts, anamandla -xinene, anokukhetha okunokutya okunezondlo.

Ziphezulu kumafutha asempilweni nakwiiprotein, kwaye uphononongo lubonisa ukuba zizalisa kakhulu (,,).

Olunye uphando lubonise ukubaluleka kokuhlafuna amandongomane ngokufanelekileyo.

Kufumanise ukuba ukuhlafuna iiamangile amaxesha angama-40 kukhokelele ekunciphiseni indlala kunye nemvakalelo yokugcwala, xa kuthelekiswa nokuhlafuna amaxesha ali-10 okanye angama-25 ().

Amantongomane lukhetho oluthandwayo lokutya okulula. Zizityebi ngamafutha asempilweni kwaye ziqulathe ezinye iiprotein. Bazalisa kakhulu kwaye banokunciphisa indlala.

14. Ioyile yeCoconut

Ioyile yekhokhonathi iqulethe indibaniselwano eyahlukileyo yeeasidi ezinamafutha, ezimalunga nama-90% ezigcweleyo.

Iqukethe phantse yonke i-triglycerides ye-chain-medium. Ezi asidi zinamanqatha zingena esibindini zivela kwindawo yokugaya ukutya, apho zinokuthi ziguqulwe zibe yimizimba ye-ketone.

Ngokwezinye izifundo, imizimba ye-ketone ingaba nefuthe lokunciphisa ukutya ().

Olunye uphononongo luxele ukuba abantu abatye isidlo sakusasa bongezwe nge-chain-triglycerides badle iikhalori ezimbalwa kwisidlo sasemini ().

Olunye uphononongo luye lwajonga iziphumo ze-triglycerides eziphakathi kunye nezide. Kufumanise ukuba abo batya ezona zinto zityunjiweyo zityetyisiweyo, ngokomndilili, zingama-256 ezimbalwa iikhalori ngosuku ().

Ioyile yekhokhonathi ilayishwe nge-chain-triglycerides, enokuthi inciphise kakhulu ukutya kunye nokutya ikhalori.

15. Ipapa

IPopcorn kukutya okuziinkozo okuphezulu kakhulu kwifayibha. Ingxowa enye ephakathi (112 gram) inokuba ne-16 yeegramu zefayibha ().

Izifundo zifumanise ukuba i-popcorn iyazalisa ngakumbi kunamanye amashwamshwam athandwayo, njengeetshiphusi zeetapile okanye itshokholethi (, 52).

Izinto ezininzi zinokuba negalelo kwiziphumo zokugcwalisa, kubandakanya umxholo wefayibha ephezulu kunye nokuxinana kwamandla amancinci (,).

Nangona kunjalo, qaphela ukuba i-popcorn ozilungiselela yona embizeni okanye kumatshini wokuhambisa umoya zezona zikhetho zisempilweni. Ukongeza amafutha amaninzi kwi-popcorn kunokunyusa umxholo wekhalori kakhulu.

I-Popcorn yindawo etyiwayo ethandwayo ene-fiber eninzi, yevolumu ephezulu kunye nokuxinana kwamandla. Iikhalori zeekhalori, zizalisa kakhulu.

Thatha uMyalezo waseKhaya

Ukuzalisa ukutya kuneempawu ezithile.

Zivame ukuba phezulu kwifayibha okanye iiprotein, kwaye zibe namandla oxineneyo.

Ukongeza, oku kutya kuhlala kuphelele, kukutya okukodwa-kungasetyenziswanga ukutya okungenamsoco.

Ukujolisa kukutya okupheleleyo okukuzalisa ngeekhalori ezimbalwa kunokukunceda ukunciphisa umzimba ekuhambeni kwexesha.