Kutheni amaqanda engumbulali wokuLahleka kokuTya ukutya

Umxholo

• Amaqanda aphantsi kwiiKhalori
• Amaqanda azalisa kakhulu
• Amaqanda anokunyusa iMetabolism yakho
• Amaqanda ayindlela elungileyo yokuqalisa usuku lwakho
• Amaqanda aXabiso kwaye kulula ukuLungiselela
• Thatha uMyalezo waseKhaya

Amaqanda aphakathi kokutya okusempilweni onokukutya.

Zizityebi kwiiprotheni ezikumgangatho ophezulu, amafutha asempilweni kunye neevithamini kunye neeminerals ezininzi ezibalulekileyo.

Amaqanda nawo aneempawu ezimbalwa ezizodwa ezenza ukuba amaqanda-ngokukhetha ukunciphisa umzimba kube lula.

Eli nqaku lichaza ukuba kutheni amaqanda apheleleyo engumbulali wokunciphisa ukutya.

Amaqanda aphantsi kwiiKhalori

Eyona ndlela ilula yokunciphisa umzimba kukuthoba ikhalori oyitya mihla le.

Iqanda elinye elikhulu linama-calories angama-78 kuphela, kodwa liphezulu kakhulu kwizondlo. Amaqanda amaqanda anesondlo ngakumbi ().

Isidlo seqanda esiqhelekileyo siqukethe malunga namaqanda ama-2-4. Amaqanda amathathu amakhulu abilisiweyo aneekhalori ezingaphantsi kwama-240.

Ngokudibanisa ukuhambisa okunesisa kwemifuno, uyakwazi ukuba nesidlo esipheleleyo malunga neekhalori ezingama-300 kuphela.

Gcina nje ukhumbula ukuba ukuba uqhotsa amaqanda akho kwioyile okanye ibhotolo, wongeza malunga neekhalori ezingama-50 kwityipuni nganye esetyenzisiweyo.

Elinye iqanda elikhulu lineeekhalori ezimalunga nama-78. Isidlo esinamaqanda amathathu abilisiweyo kunye nemifuno inee-calories ezingama-300 kuphela.

Amaqanda azalisa kakhulu

Amaqanda atyebile ngendlela emangalisayo kwaye ayagcwaliswa, ikakhulu ngenxa yomxholo weprotini ephezulu ().

Ukutya okuneproteni ephezulu kuye kwaziwa ukunciphisa ukutya kunye nokwandisa ukugcwala, xa kuthelekiswa nokutya okuneeprotein ezincinci (, 4,,).

Izifundo zibonise kaninzi ukuba ukutya kwamaqanda kunyusa ukugcwala kunye nokunciphisa ukutya ngexesha lokutya kamva, xa kuthelekiswa nokunye ukutya okunomxholo wekhalori efanayo (,,).

Amaqanda akwizinga eliphezulu kwinqanaba elibizwa ngokuba yi-Satiety Index. Eli nqanaba livavanya indlela ukutya okukunceda ngayo ukuba uzive ugcwele kwaye unciphise ikhalori emva kwexesha ().

Ukongeza, ukutya ukutya okuneprotein eninzi kunokunciphisa iingcinga ezingafunekiyo malunga nokutya ukuya kuthi ga kwiipesenti ezingama-60. Inokunciphisa umnqweno wokutya ebusuku ebusuku ngesiqingatha (,).

Amaqanda aphezulu kwinqanaba le-Satiety Index, oko kuthetha ukuba banokukunceda uzive ugcwele ixesha elide. Ukutya okuneproteni ephezulu, njengamaqanda, kunokukunceda ekutyeni okuncinci phakathi kokutya.

Amaqanda anokunyusa iMetabolism yakho

Amaqanda aqulathe zonke iiamino acid ezifanelekileyo, nakwimilinganiselo elungileyo.

Oku kuthetha ukuba umzimba wakho unokusebenzisa ngokulula iproteni emaqandeni kulondolozo kunye imetabolism.

Ukutya ukutya okuneproteni ephezulu kubonisiwe ukukhulisa imetabolism ukuya kuthi ga kwi-80-100 calories ngosuku, ngenkqubo ebizwa ngokuba yimpembelelo ye-thermic yokutya (,).

Iziphumo zokutya zokufudumeza ngamandla afunekayo emzimbeni ukucola ukutya, kwaye iphezulu kwiprotein kunamafutha okanye iikhabhoh (,,).

Oku kuthetha ukuba ukutya okuneproteni ephezulu, njengamaqanda, kukunceda utshise iikhalori ezininzi.

Ukutya okuneproteni ephezulu kunokonyusa imetabolism yakho ukuya kuthi ga kwi-80-100 yeekhalori ngosuku, kuba amandla ongezelelweyo ayafuneka ukunceda ukwenza iprotein ekutyeni.

Amaqanda ayindlela elungileyo yokuqalisa usuku lwakho

Ukutya amaqanda kwisidlo sakusasa kubonakala kuluncedo ngokukodwa ekulahlekeni kobunzima.

Izifundo ezininzi ziye zathelekisa iimpembelelo zokutya amaqanda kusasa xa kuthelekiswa nokutya ezinye izidlo sakusasa ezinomxholo ofanayo wekhalori.

Izifundo ezininzi zamabhinqa atyebileyo abonisa ukuba ukutya amaqanda endaweni yeebhegels kwandise imvakalelo yabo yokugcwala kwaye kwabangela ukuba batye iikhalori ezimbalwa kwiiyure ezingama-36 ezizayo.

Isidlo sakusasa seqanda sele sibonisiwe ukuba sibangela ukuya kuthi ga kwiipesenti ezingama-65 zokulahleka kobunzima, ngaphezulu kweeveki ezisi-8 (,).

Isifundo esifanayo emadodeni sifike kwisigqibo esifanayo, sibonisa ukuba isidlo sakusasa seqanda sinciphise kakhulu ukutya kwekhalori kwiiyure ezingama-24 ezilandelayo, xa kuthelekiswa nesidlo sakusasa se-bagel. Abo batya amaqanda nabo baziva begcwele ngakumbi ().

Ngaphaya koko, isidlo sakusasa seqanda sabangela ukuzinza kweglucose egazini kunye nokuphendula kwe-insulin, ngelixa kucinezelwa i-ghrelin (ihormone yendlala) ().

Olunye uphononongo kumadoda angama-30 asempilweni kwaye alungile xa kuthelekiswa imiphumo yeendidi ezintathu zesidlo sakusasa amatyeli amathathu ahlukeneyo. La yayingamaqanda kwi-toast, isiriyeli enobisi kunye ne-toast, kunye ne-croissant enejusi yeorenji.

Isidlo sakusasa seqanda sabangela ukwaneliseka okukhulu, indlala encinci kunye nomnqweno ophantsi wokutya kunezinye isidlo sakusasa ezibini.

Ngapha koko, ukutya amaqanda kwisidlo sakusasa kubangele ukuba amadoda ngokuzenzekelayo yitya malunga ne-270-470 yeekhalori ezingaphantsi kwesidlo sasemini nakwisidlo sangokuhlwa, xa kuthelekiswa nokutya ezinye izidlo sakusasa ().

Oku kuncitshiswa okumangalisayo kokutya ikhalori kwakungacetywanga kwaye kungasebenzi. Ekuphela kwento abayenzileyo kukutya amaqanda ngesidlo sakusasa.

Ukutya amaqanda kwisidlo sakusasa kunokunyusa ukuziva kwakho kugcwele kwaye kukwenze utye ngokuzenzekelayo iikhalori ezimbalwa, ukuya kuthi ga kwiiyure ezingama-36.

Amaqanda aXabiso kwaye kulula ukuLungiselela

Ukufaka amaqanda kwisidlo sakho kulula kakhulu.

Azibizi kakhulu, ziyafumaneka kwaye zinokulungiswa ngaphakathi kwemizuzu.

Amaqanda amnandi phantse kuyo yonke indlela ozenza ngayo, kodwa zihlala zibilisiwe, ziqhekeziwe, zenziwe nge-omelet okanye zibhakwe.

Isidlo sakusasa esenziwe ngamaqanda ambalwa kunye neminye imifuno senza isidlo sakusasa esincomekayo nesikhawulezayo.

Unokufumana uninzi lweendlela zokupheka zamaqanda ukuzama kweli phepha.

Amaqanda ayabizi, afumaneka phantse kuyo yonke indawo kwaye anokulungiswa kwimizuzu nje embalwa.

Thatha uMyalezo waseKhaya

Ukongeza amaqanda kwisidlo sakho kunokuba yenye yezona zinto zilula ukuzenza ukuba uzama ukunciphisa umzimba.

Banokukwenza uzive ugcwele ngakumbi kwaye bakuncede utye iikhalori ezimbalwa ngalo lonke usuku.

Ngapha koko, amaqanda angumthombo omkhulu weevithamini kunye neeminerals ezihlala zisilela ekutyeni.

Ukutya amaqanda, ngakumbi isidlo sakusasa, kunokuba yinto eyenza okanye yophule ukutya okunciphisa umzimba.