Ukutya okunciphisa umzimba

Umxholo

• Ukutya okune-Carbohydrate okutyebileyo
• Ukutya okunotyebileyo kwiiproteni okwehlisayo emzimbeni
• Ukutya okutyebileyo okunamafutha okunciphisa umzimba

Kukho ukutya okunciphisa umzimba kumaqela ama-3 ezondlo: ii-carbohydrate, iiproteni kunye namafutha. Ngokubanzi, ukuze ukutya kukunciphise ubunzima kufuneka bube neepropathi ezinje ngokuqulatha iikhalori ezimbalwa, ukuba nefayibha eninzi kunye nokukunika ukwaneliseka, ukuphucula ukuhamba kwamathumbu kunye nokugcina indlala ixesha elide.

Phakathi koku kutya kukho i-oats, i-chestnuts kunye neentlanzi, umzekelo, ukongeza ekubeni kubalulekile ukutya iziqhamo kunye nemifuno ukwandisa ifayibha kunye nevithamin kunye neeminerali zokutya.

Ukutya okune-Carbohydrate okutyebileyo

Ukutya okuqulathe ikakhulu iikhabhohayidrethi, kodwa oko kukunceda ukunciphisa umzimba kutyebile kwifayibha, njengoko kunjalo ngerayisi emdaka, isonka esimdaka, ioats, ioat bran kunye neziqhamo kunye nemifuno ngokubanzi.

Oku kutya kufuneka kuthathe indawo yemithombo yeecarbohydrate ezilula, ezinje ngesonka esimhlophe, irayisi emhlophe, umgubo, itapioca kunye neesiriyeli zesidlo sakusasa, ezihlala zineswekile eninzi kwaye zinesalathiso esiphezulu se-glycemic, ezithanda ukuveliswa kwamafutha emzimbeni.

Ukutya okunotyebileyo kwiiproteni okwehlisayo emzimbeni

Ukutya okutyebileyo kwiproteni kukunika ukwanela okukhulu, njengoko ukwetyiwa kweprotein kuthatha ixesha elide, okushiya indlala kude ixesha elide. Eyona mithombo ilungileyo yeeprotheyini ngamaqanda, iyogathi yendalo, itshizi kunye nenyama engenamafutha efana nebele lenkukhu, intlanzi ngokubanzi, inyama yengulube kunye nokuthanjiswa kwehagu nokusika inyama yenkomo efana nesihlunu, ibele, intshontsho, isiqhwala, umlenze onzima, i-filet mignon kunye necikilishe. .

Ukongeza ekukhetheni ukusikwa okucekeceke, kubalulekile ukunqanda ukulungiselela inyama ngeoyile egqithileyo, ngefry okanye ngeesosi zekhalori, ezinjengesosi yeetshizi ezi-4. Jonga iingcebiso zokugcina ukutya kwe-barbecue.

Ukutya okutyebileyo okunamafutha okunciphisa umzimba

Nangona amanqatha sesona sithako sekhalori, ukusetyenziswa kwamafutha alungileyo kunceda ukunciphisa ukudumba emzimbeni, kukunike ukondla kunye nokuncedisa ekwehliseni ubunzima. La mafutha akhoyo ekutyeni okunje ngeoyile ye-olive, i-chestnuts, amandongomane, i-walnuts, ii-almonds, i-avocado kunye nembewu, enje nge-chia kunye neflakisi.

Oku kutya kunokubandakanywa kwizidlo ezingenamvuthuluka, kwiivithamini, kulungiselelo lwenyama, ipasta kunye nerayisi, kwaye kufakwe kwiiresiphi ezinje ngeekeyiki kunye neepie. Imbewu ingadityaniswa nakwiiyogathi okanye iivithamini, kwaye iziqhamo ezomisiweyo, ezinje ngee chestnuts kunye neeamangile, zingacolwa ukuze umgubo wazo ubandakanywe kwiiresiphi ezinencasa. Funda ukuba ungazitya njani iziqhamo ezomisiweyo ngaphandle kokutyeba.

Kubalulekile ukuba ukhumbule ukuba ukongeza ekutyeni ukutya okunciphisa umzimba, imithambo yomzimba kufuneka yenziwe ubuncinci amaxesha ama-3 ngeveki, ukukhawulezisa imetabolism kunye nokukhuthaza ukulahleka kwamafutha.

Ukuba unengxaki yokulawula indlala, jonga ongakwenza ukunciphisa umdla wakho wokutya kule vidiyo ilandelayo: