Ukutya itshokholethi e-1 ngemini kukunceda ukuba unciphise umzimba
Umxholo
- Indlela yokunciphisa umzimba ngokutya itshokholethi
- Imenyu yokutya yetshokholethi
- Ulwazi olunesondlo kwitshokholethi emnyama
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-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iglasi yobisi olunamafutha + 1 col. I-cocoa powder dessert + 3 i-toast epheleleyo kunye negargarine | 1 i-yogurt enamafutha asezantsi + 30g oat cereal + 1 kiwi | 1 iglasi yobisi olucekeceke kunye nekofu + 1 isonka esipheleleyo kunye ne-ricotta |
| I-snack yasekuseni | Ibhanana emiselweyo eyi-1 enecephe le-1 le-oats eqengqelweyo | I-apile e-1 + 2 i-chestnuts | 1 iglasi yejusi eluhlaza eluhlaza enepinapple |
| Isidlo sasemini isidlo sangokuhlwa | I-wholegrain ipasta enetyhuna, isitshalo seqanda, ikhukhamba kunye nesosi kunye neetumato + 25 g yetshokholethi emnyama | I-2 steaks yenkukhu + 3 col. isuphu emdaka yerayisi + 2 col. isobho seembotyi + isaladi eluhlaza + 25 g yetshokholethi emnyama | 1 iqhekeza leentlanzi eziphekiweyo + 2 iitapile ezincinci + imifuno ebilisiweyo + 25 g yetshokholethi |
| Ukutya okusemva kwemini | 1 i-yogurt ene-fat + 1 ikhol. iflakisi + 1 isonka esiphekiweyo kunye noshizi | Ijusi ye-beet epinki ene-orenji + 1 tapioca encinci ngemargarini | 1 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
| Izixhobo | Ubungakanani kwisikwere esinye setshokholethi emnyama |
| Amandla | 27.2 calories |
| Iiproteni | 0.38 g |
| Amafutha | 1.76 g |
| IiCarbohydrate | 2.6 g |
| Imisonto | 0.5 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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