Iingcebiso ezi-8 zokuNciphisa iiNxalenye zokutya ngaphandle kokuLamba

Umxholo

• 1. Yenza ubuncinci kwisiqingatha sakho sePlate Vegies
• 2. Yitya iProtein ngesidlo ngasinye okanye isidlo
• 3. Sela amanzi ngokutya kwakho
• 4. Qalisa ngesuphu okanye isaladi yemifuno
• 5. Sebenzisa iipleyiti ezincinci kunye neefolokhwe
• 6. Yitya ngengqondo
• 7. Spice Ukutya Kwakho
• 8. Yitya Fibre Soluble ngakumbi
• Umgca osezantsi

Xa uzama ukunciphisa umzimba, ungaqala ngokutya kancinci.

Kodwa uzilinganisela njani izahlulo zakho ngaphandle kokulamba? Ngombulelo, kukho iindlela ezininzi onokuzisebenzisa ukunciphisa iikhalori ngelixa ugcina indlala.

Eli nqaku liqulethe iingcebiso ezi-8 zokunciphisa ukutya ngaphandle kokwenza ulambe.

1. Yenza ubuncinci kwisiqingatha sakho sePlate Vegies

Imifuno inamanzi amaninzi okuzalisa kunye nefayibha, kodwa hayi uninzi lweekhalori ().

Ngokutshintsha isiqingatha sestatshi okanye iprotein yesidlo sakho kunye nemifuno engeyiyo yesitatshi, ungatya ukutya okulinganayo kwaye usonge iikhalori ngokubanzi ().

Kwaye uphando lubonakalisile ukuba isixa sokutya esikutyayo sisizathu sokuziva ugcwele ().

Kwisifundo esinye, abathathi-nxaxheba banikwe inani elifanayo le-pasta, kodwa ngamanani ahlukeneyo emifuno.

Abathathi-nxaxheba batye ukutya okulinganayo ngaphandle kokufumana iiveggies, oko kuthetha ukuba abo babenenani eliphezulu lemifuno batya ezona khalori zingakhange zikwazi ().

Zama ukunciphisa iinxalenye zokunye ukutya kwaye ugcwalise yonke ipleyiti yakho ngemifuno engeyiyo yesitatshi.

Unokufaka lo mxholo xa usenza izitya ezixubekileyo. Yongeza nje imifuno kwiiresiphi zakho ozithandayo ukuze uzenze ziphantsi kweekhalori kunye nokutya okunesondlo.

Isishwankathelo:

Imifuno yongeza ivolumu kwisidlo sakho, ikuvumela ukuba utye iikhalori ezimbalwa zenani elifanayo lokutya.

2. Yitya iProtein ngesidlo ngasinye okanye isidlo

Inzululwazi ibonakalise kaninzi ukuba iprotein inyusa iimvakalelo zokugcwala ngaphezu kweecarbs okanye amanqatha ().

Olunye uphononongo ukusukela ngo-2012 lujonge kwiziphumo zokutya ukutya okuneproteni ephezulu kwiimvakalelo zokugcwala. Abathathi-nxaxheba batya ukutya nge-20-30% yeekhalori ezivela kwiprotheni.

Abaphandi bafumanise ukuba abantu abatya ukutya okune-protein-protein baziva begcwele kwixesha elifutshane nelide, xa kuthelekiswa naxa ukutya kwabo bekunehafu yesixa seprotein ().

Sebenzisa iipropathi zokugcwalisa iipropathi ngokuzifaka kwisidlo ngasinye kunye nokutya okulula.

Gxila kwimithombo yeprotein enqabileyo, enjengamaqanda, iinkukhu ezingenalusu, ubisi, ukutya kwaselwandle kunye nentlanzi. Iiproteni ezisekwe kwizityalo zikwakhona ukhetho olufanelekileyo, kwaye zinokubandakanya iimbotyi, idipoyi yeembotyi, i-tofu kunye ne-butter butters.

Nazi ezinye zeembono zokufumana ukonyusa iprotein kwizidlo ezahlukeneyo kunye nokutya okulula:

• Yongeza i-yogurt ecacileyo yesiGrike kwisidlo sakusasa sakho sakusasa.
• Bambisa iziqwengana zengqolowa epheleleyo ngomtya weeshizi okanye ihummus.
• Faka iqanda kwisuphu yemifuno.
• Yongeza iimbotyi okanye iqanda elilukhuni kwisaladi.

Isishwankathelo:

Iiproteni zinceda umzimba wakho uzive ugcwele ngakumbi kunama-carbs okanye amanqatha. Faka iprotein ngesidlo ngasinye kunye ne-snack yokunyusa amandla ayo.

3. Sela amanzi ngokutya kwakho

Ukusela iziselo ezinekhalori ezinjengejusi okanye isoda ayikwenzi uzive ugcwele, kodwa kukushiya uneekhalori ezingaphezulu ongazifuniyo (,).

Kubantu abadala abadala, ukusela amanzi kanye phambi kokutya kunokunceda ukukugcwalisa kwaye kunciphise amathuba okuba utye kakhulu.

Kwisifundo esinye kubantu abadala, abantu abasele malunga neekomityi ezi-2 (500 ml) zamanzi ngaphambi kwesidlo sakusasa batya malunga ne-13% ngaphantsi kwabathathi-nxaxheba abangaselanga manzi ngaphambi kokutya ().

Amanzi okusela ngaphambi kokutya akubonakali ngathi anempembelelo efanayo kubantu abadala abancinci. Nangona kunjalo, ukutshintsha iziselo ezinekhalori ephezulu ngamanzi kungakongela iikhalori zizonke kwisidlo sakho ().

Sela amanzi okanye ezinye iziselo ezinekhalori kunye nesidlo sakho ukuze uphelise unxano ngaphandle kokunyusa ikhalori.

Isishwankathelo:

Amanzi okusela kunye nesidlo sakho akongela iikhalori ezingaphezulu. Ngaphezu koko, ukusela iglasi yamanzi ngaphambi kokutya kunceda abanye abantu batye kancinci.

4. Qalisa ngesuphu okanye isaladi yemifuno

Kungabonakala ngathi kuphikisana nokutya iikhosi ezininzi ukuze utye ukutya okuncinci, kodwa ukuqala ukutya kwakho ngesuphu okanye isaladi kunokukunceda wenze kanye loo nto.

Kwisifundo esinye, abathathi-nxaxheba batya isidlo sasemini elebhu kanye ngeveki kangangeeveki ezintlanu. Xa babenikwa isuphu ngaphambi kokungena, batya ama-20% eekhalori ezimbalwa kwisidlo sabo siphela kunangexesha lokutya kwabo ().

Kwalo mphandi ufumene iziphumo ezifanayo xa enika abantu isaladi ngaphambi kokungena kwepasta ().

Xa abantu besitya isaladi encinci ngaphambi kwepasta yabo, babesitya i-7% yeekhalori ezimbalwa ngexesha lokutya kwabo kunokuba babesenza ihobe ngqo kwi-pasta. Xa besitya isaladi enkulu, batya iikhalori ezimbalwa nge-12%.

Iisuphu zemifuno elula kunye neesaladi zinento efanayo: zinomxholo wamanzi aphezulu, zigcwele imifuno ene-fiber-rich kwaye ngokubanzi iphantsi kwiikhalori.

Le fayibha ephezulu, combo enamanzi aphezulu ibonakala iyindlela elungileyo yokuthintela ukungeniswa kwekhalori ().

Nangona kunjalo, jonga ukunxitywa kwesaladi, okunokukhawulezisa ngokukhawuleza iikhalori.

Isishwankathelo:

Ukuqala ngesuphu esezantsi yeekhalori okanye isaladi kuthabatha umda kwindlala yakho, kukuncoma ukuba utye ikhosi ephambili.

5. Sebenzisa iipleyiti ezincinci kunye neefolokhwe

Ingavakala ingaqhelekanga, kodwa ubungakanani beepleyiti zakho kunye nezinto zokutya zichaphazela ukuba utya kangakanani.

Kwisifundo esinye, abaphandi bafumanise ukuba abantu bathanda ukugcwalisa amacwecwe abo malunga ne-70% egcweleyo, ngaphandle kobungakanani bepleyiti ().

Oko kuguqulela kukutya okuninzi xa usebenzisa ipleyiti ye-intshi ezi-10 xa kuthelekiswa nembasa ye-8-intshi - 52% yokutya ngakumbi, enyanisweni ().

Kwaye xa unokutya okuninzi kwipleyiti yakho, kunokwenzeka ukuba utye ngakumbi ().

Kwezinye izifundo, abantu baye baziphilisa ngakumbi i-ice cream xa besebenzisa icephe elikhulu kwaye batye ukutya okuncinci xa besebenzisa ifolokhwe encinci (15, 16).

Ke bopha amandla okukhohlisa kwaye usebenzise ipleyiti encinci kunye nezixhobo. Isahlulo esinye siya kujongeka sikhulu kwaye uya kutya kancinci.

Isishwankathelo:

Sebenzisa iipleyiti ezincinci kunokunceda ukugcina ubungakanani bezahlulo xa ujonga inkohliso yakho ekucingeni ukuba utya kakhulu.

6. Yitya ngengqondo

Phakathi kwefowuni yakho eyi-smart, umabonwakude kunye nendlela yokuphila exakekileyo, kunokuba lula kakhulu ukuyitya ngelixa uphazamisekile.

Ukutya okuphazamisayo kuhlala kukhokelela ekubeni utye ngakumbi, hayi kwesi sidlo kuphela, kodwa kulo lonke usuku ().

Ukutya ngengqondo, ukuziqhelanisa nokunikela ingqalelo epheleleyo kwinto oyityayo ngaphandle kweziphazamiso, kukunceda uqaphele indlala yomzimba wakho kunye nokugcwala, ukuze ukwazi ngokwenyani ukuba wanele ().

Ukuba nengqondo kunokukunceda ukwahlula phakathi kwendlala yenyama kunye nendlala yeemvakalelo ().

Xa uziva ulambile, zibuze ukuba ingaba ulambile na okanye ufuna ukutya kuba unesthukuthezi okanye uhlangabezana nenye imvakalelo.

Ukuba unomkhwa wokutya ngokweemvakalelo, zama ezinye iindlela ngaphambi kokutya, njengokuhambahamba, ukuzilolonga, ukuba nekomityi yeti okanye ijenali.

Kwaye endaweni yokwenza izinto ezininzi ngexesha lesidlo, zama ukubekela bucala imizuzu engama-20 ubuncinci bokutya, uthatha ixesha ukukujoja, ukungcamla kwaye uzive ukusebenza kwako emzimbeni.

Isishwankathelo:

Ukunciphisa iziphazamiso kunye nokubakho ngengqondo ngelixa usitya kunokukunceda uqaphele ngcono xa ulambile okanye uhluthi.

7. Spice Ukutya Kwakho

Ukongeza iipepile ezishushu ekutyeni kwakho kunokukunceda utye kancinci.

Ikhompawundi kwiipilisi ezishushu ezibizwa ngokuba yi-capsaicin zinokunceda ukunciphisa ukutya kunye nendlala ().

Kwisifundo esinye, abathathi-nxaxheba abatya ipepile ebomvu ebabayo njengenxalenye yesibheno batya iikhalori ezili-190 ezimbalwa ngexesha lesidlo sasemini kunye nesinekhi kunabo baqaqa isinongo ().

Ukuba awukwazi ukuthatha ubushushu, ijinja inokuba nefuthe elifanayo.

Isifundo kumadoda ali-10 atyebileyo afumanise ukuba abathathi-nxaxheba baziva belambile kancinci xa besela iti yejinja ngexesha lesidlo sakusasa kunangexesha lokutsiba iti yejinja ().

Isishwankathelo:

Ukongeza ipepile eshushu okanye ijinja kwisidlo sakho kunokukunceda uzive ugcwele kwaye utye kancinci.

8. Yitya Fibre Soluble ngakumbi

Ngokubanzi, ukutya okune-fiber eninzi kunokukunceda uzive ugcwele.

Kwaye ukutya okunefayibha enyibilikayo, njenge-oatmeal, amapere kunye neembotyi, kugcwalisa ngakumbi. Kungenxa yokuba ifayibha enyibilikayo igcina amanzi amaninzi, inika isambuku.

Kwindlela yokugaya ukutya, ifayibha enyibilikayo ivelisa ijeli eshinyeneyo enceda ukucola ukutya, ukugcina indlala (),.

Kutshanje, abaphandi bafumanise ukuba ukongeza iflakisi etyebileyo ene-fiber okanye imbewu ye-chia ekudleni inyusa iimvakalelo zokugcwala ().

Njengenqaku elisecaleni, abo baphandi bafumanise ukuba ukusebenzisa imbewu ye-chia kunciphise i-hormone ghrelin ekupheleni kweenyanga ezintandathu, xa kuthelekiswa namanqanaba okuqala ().

Nazi iindlela ezimbalwa ezilula zokwandisa ukutya kwakho kwefayibha:

• Yongeza i-chia okanye i-flaxseeds yomhlaba kwi-smoothies, i-yogurt kunye ne-cereal.
• Phezulu kwe-oatmeal, i-buckwheat okanye i-millet izitya zesidlo sakusasa eziphezulu kunye neapile okanye ipere.
• Yongeza iimbotyi kwiisuphu, iisaladi kunye nezinto ezingenayo.
• Yitya isikwashi esininzi. Zombini iindawo zobusika kunye nehlobo zasehlotyeni ziphezulu kwifayibha enyibilikayo.
• I-snack kwisiqhamo.

Isishwankathelo:

Ifayibha enyibilikayo inceda ukugcina indlala iphelile. Yifumane kwi-oatmeal, imbewu ye-chia, isikwashi, iimbotyi, ii-apile kunye namapere.

Umgca osezantsi

Ukutya iikhalori ezimbalwa akufuneki kuthetha ukuba ulambile.

Ngapha koko, zininzi izinto onokuzenza ukugcina indlala isemngciphekweni.

Zama ukuhambisa iziqwengana zakho ngemifuno, ukutya iiprotein ezininzi okanye ukukhohlisa ingqondo yakho usebenzisa amacwecwe amancinci.

Ezi ngcebiso zilula zingakunceda ulawule ukutya ngaphandle kokuziva ulambile.