Umbhali: Roger Morrison
Umhla Wokudalwa: 1 Eyomsintsi 2021
Hlaziya Umhla: 1 Eyekhala 2025
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Umxholo

Ukutya itshokholethi kukwenza ulahlekelwe ngumzimba ngenxa yokuba idosi yetshokholethi encinci emzimbeni ikhuthaza imetabolism, ukuyigcina ngokukhawuleza kunye nokunceda ukunciphisa inani lamafutha emzimbeni.

Ukongeza, ezinye ii-antioxidants ezikhoyo kwitshokholethi emnyama ziyaphazamisa ukuveliswa kwehomoni ebizwa ngokuba yi-leptin, elawula ukwanela ukunceda ukunciphisa umzimba. Funda ngakumbi ngeleptin apha: Ulawula njani i-leptin kwaye unciphise ubunzima ngokulungileyo.

Iipropathi ezikwitshokholethi kwaye zinceda ukunciphisa umzimba zikhona kwicocoa chocolate, ke kufanelekileyitya itshokholethi emnyama okanye ebukrakra.

Indlela yokunciphisa umzimba ngokutya itshokholethi

Ukunciphisa umzimba nokuba unetshokholethi kubalulekile ukuba utye ukutya okunezondlo ngaphandle kokuzibaxa, ukwenza umthambo rhoqo kunye nokutya iskwere esinye kuphela setshokholethi emnyama okanye engacacanga ngemini, ngakumbi emva kwesidlo sakusasa okanye isidlo sasemini.


Itshokholethi inezibonelelo zempilo ngenxa yomxholo wayo ophakamileyo wezinto ezichasene ne-antioxidant ekhusela iiseli, kodwa njengoko itshokholethi ikwanazo neekhalori ezininzi kunye namafutha, kunyanzelekile ukuba ungagqithi kwixabiso elicetyiswayo.

Imenyu yokutya yetshokholethi

Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokutya yetshokholethi.

I-snackUsuku 1Usuku 2Usuku 3
Isidlo sakusasa1 iglasi yobisi olunamafutha + 1 col. I-cocoa powder dessert + 3 i-toast epheleleyo kunye negargarine1 i-yogurt enamafutha asezantsi + 30g oat cereal + 1 kiwi1 iglasi yobisi olucekeceke kunye nekofu + 1 isonka esipheleleyo kunye ne-ricotta
I-snack yasekuseniIbhanana emiselweyo eyi-1 enecephe le-1 le-oats eqengqelweyoI-apile e-1 + 2 i-chestnuts1 iglasi yejusi eluhlaza eluhlaza enepinapple
Isidlo sasemini isidlo sangokuhlwaI-wholegrain ipasta enetyhuna, isitshalo seqanda, ikhukhamba kunye nesosi kunye neetumato + 25 g yetshokholethi emnyamaI-2 steaks yenkukhu + 3 col. isuphu emdaka yerayisi + 2 col. isobho seembotyi + isaladi eluhlaza + 25 g yetshokholethi emnyama1 iqhekeza leentlanzi eziphekiweyo + 2 iitapile ezincinci + imifuno ebilisiweyo + 25 g yetshokholethi
Ukutya okusemva kwemini1 i-yogurt ene-fat + 1 ikhol. iflakisi + 1 isonka esiphekiweyo kunye noshiziIjusi ye-beet epinki ene-orenji + 1 tapioca encinci ngemargarini1 i-yogurt ene-fat + 1 ikhol. i-oatmeal + 2 izilayi zepapa

Eyona nto ifanelekileyo kukusebenzisa itshokholethi njengeyona dessert yesidlo esiphambili esiqukethe isaladi, njengoko imicu yemifuno ibangela ukuba iswekile ifunxwe kancinci emathunjini, kunciphise ukwanda kweglucose yegazi.


Ukongeza kukhathalelo lokutya, kubalulekile ukwenza umthambo ubuncinci amaxesha ama-3 ngeveki, kuba umthambo unceda ukwandisa imetabolism kunye nokutsha kwamafutha.

Ulwazi olunesondlo kwitshokholethi emnyama

IzixhoboUbungakanani kwisikwere esinye setshokholethi emnyama
Amandla27.2 calories
Iiproteni0.38 g
Amafutha1.76 g
IiCarbohydrate2.6 g
Imisonto0.5 g

Amafutha akhoyo kwitshokholethi emnyama imbi kakhulu kwimpilo, ke xa ityiwe kakhulu, itshokholethi inokunyusa icholesterol.

Bona ezinye izibonelelo zetshokholethi kule vidiyo ilandelayo:

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