Ukutya okungu-12 okungabangeli ukuba ufumane ubunzima

Umxholo

• Yintoni eyenza ukugcwaliswa kokutya?
• 1. Iitapile ezibilisiweyo
• 2. Amaqanda apheleleyo
• 3. Oatmeal
• 4. Iisobho ezisekwe kumhluzi
• 5. Imidumba
• 6. Ii-apile
• 7. Iziqhamo zeCitrus
• 8. Intlanzi
• 9. Ukutya inyama
• 10. I-Cottage Cheese
• 11. Imifuno
• 12. Iipopcorn
• Thatha uMyalezo waseKhaya
• Ukulungiselela isidlo: Iiapile Yonke Imihla

Elinye icandelo leengcebiso zihlala zinikwa ii-dieters kukutya ude ufike kwisatiety-oko kukuthi, ude uzive uhluthi.

Ingxaki kukuba ukutya okwahlukileyo kunokuba neziphumo ezahlukileyo kwindlala nakukuhlutha.

Umzekelo, iikhalori ezingama-200 zebele yenkukhu zinokukwenza uzive ugcwele, kodwa kungathatha iikhalori ezingama-500 zekhekhe ukuze zibe nefuthe elifanayo.

Ke, ukunciphisa umzimba ayikokuphela kokutya ude uzive uhluthi. Imalunga nokukhetha ifayile ye- kunene ukutya okukwenza uzive ugcwele inani elincinci leekhalori.

Yintoni eyenza ukugcwaliswa kokutya?

Zininzi izinto ezimisela ixabiso lokuhlutha kokutya, okanye ukuzalisa kangakanani xa kuthelekiswa nomxholo wekhalori. Umlinganiselo wekhalori / satiety ulinganiswa kwisikali esibizwa ngokuba sisalathiso satiety index ().

Isalathiso satiety sikulinganisa amandla okutya okwenza uzive ugcwele, ukunciphisa indlala yakho kunye nokunciphisa ukutya kwakho kwekhalori ngexesha losuku.

Okunye ukutya kwenza nje umsebenzi ongcono kuncedisa indlala kunye nokuthintela ukutya kakhulu kunabanye.

Ukuzalisa ukutya kuhlala kunezi zinto zilandelayo:

• Umthamo omkhulu: Uphononongo lubonisa ukuba umthamo wokutya okutyiweyo unefuthe elinamandla lokuhlutha. Xa ukutya kunamanzi okanye umoya omninzi, umthamo uyonyuswa ngaphandle kokongeza iikhalori (,).
• Iprotheni ephezulu: Uphononongo lubonisa ukuba iprotein izalisa ngakumbi kune-carbs kunye namafutha. Ukutya okuphezulu kwiprotheyini kunyusa ukugcwala kwaye kukhokelele ekunciphiseni ukutya okupheleleyo kwekhalori kunendlela yokutya okuneprotein ephantsi (,).
• Ifayibha ephezulu: Ifayibha ibonelela ngesixa esikhulu kwaye inceda uzive ugcwele. Ikwacothisa ukuhamba kokutya kwindlela yakho yokwetyisa, ekugcina uzive ugcwele ixesha elide ().
• Ubuninzi bamandla: Oku kuthetha ukuba ukutya kuphantsi kweekhalori ngobunzima bayo. Ukutya okunezinga eliphantsi lamandla kunokukunceda uzive ugcwele kwiikhalori ezimbalwa ().

Ke ukuba utya ukutya okuneempawu ezingasentla, unokuhlala uzitya de uzalise ngaphandle kokufumana iikhalori ezininzi.

Nazi izinto ezili-12 zokuzalisa onokutya kakhulu ngaphandle kokufumana amafutha.

1. Iitapile ezibilisiweyo

Ngenxa yomxholo wabo ophezulu we-carb, abantu abaninzi bayaziphepha iitapile xa bezama ukunciphisa umzimba, kodwa akufuneki.

Iitapile zizonke zilayishwe iivithamini, ifayibha kunye nezinye izakha mzimba ezibalulekileyo. Ziqulathe uhlobo oluthile lwesitatshi esibizwa ngokuba sisixwexwe (8,).

Isitatshi esimelana nesiqingatha seekhalori zesitashi esiqhelekileyo (2 endaweni yeekhalori ezi-4 kwigrama nganye). Kwinkqubo yakho yokwetyisa, isebenza kakhulu njengefayibha enyibilikayo, ekunceda uzive ugcwele.

Kuba ukongeza isitatshi esinganyangekiyo ekudleni kunceda ukwanelisa indlala, kubangela ukuba abantu batye iikhalori ezimbalwa (,).

Into enomdla kukuba, ukupholisa iitapile emva kokuba ziphekiwe kwandisa umxholo wazo wesitatshi. Ngapha koko, uphononongo lubonisa ukuba ukupholisa kunye nokuhlaziya iitapile amaxesha ngamaxesha kuyaqhubeka nokwandisa amandla abo okucinezela indlala ().

Kwisifundo esilinganise ukubanakho kokutya okungama-38 ukwanelisa indlala, iitapile ezibilisiweyo zibekwe kwindawo ephezulu ().

Ngelixa iitapile ezibilisiweyo yayikukutya okwanelisa kakhulu kuvavanywayo, iitshiphusi zeetapile eziqhotsiweyo kwafunyaniswa ukuba zaziphindwe kathathu zingazaliswa.

Iitapile ezibilisiweyo, ezinesondlo kakhulu, zikwindawo yokuqala kwisalathiso satiety. Iitshiphusi zeetapile eziqhotsiweyo ziphindwe kathathu zingazaliswanga kwaye azithathelwa ngqalelo njengobunzima.

2. Amaqanda apheleleyo

Amaqanda okunye ukutya okuye kwenziwa kwiidemon ngokungafanelekanga ngaphambili. Inyani yile, amaqanda asempilweni ngendlela emangalisayo kwaye aphezulu kwizondlo ezininzi ezibalulekileyo.

Uninzi lwezondlo, kubandakanya nesiqingatha seprotein yeqanda, zifumaneka kwi-yolk.

Amaqanda yiprotein epheleleyo, oko kuthetha ukuba ziqulathe zonke i-amino acid ezilithoba.

Ukongeza, bazalisa kakhulu.

Izifundo ezininzi zifumanise ukuba abantu abatya amaqanda kwisidlo sakusasa banelisekile kwaye batya iikhalori ezimbalwa ngalo lonke usuku kunabo babenebhegi yesidlo sakusasa (,,).

Ngokukodwa, olunye uphononongo lufumanise ukuba abantu abatya amaqanda kwisidlo sakusasa behlisa isalathiso somzimba (BMI) kwaye baphulukana nobunzima kunabo batya i-bagel ().

Amaqanda ngowona mthombo mkhulu wezakha mzimba, kubandakanya neprotini ekumgangatho ophezulu. Banokukunceda utye kancinci ukuya kuthi ga kwiiyure ezingama-36 emva kwesidlo.

3. Oatmeal

I-Oatmeal luhlobo lwesidudu, okanye isiriyeli eshushu, edla ngokutyiwa kwisidlo sakusasa.

Izaliswe ngokumangalisayo kwaye ikwindawo yesithathu kwisalathiso satiety ().

Oku kubangelwa ngumxholo wefayibha ephezulu kunye nokukwazi ukufunxa amanzi.

I-Oats ngumthombo olungileyo wefayibha enyibilikayo ebizwa ngokuba yi-beta-glucan, enceda ukucothisa ukwetyisa kunye nokufunxwa kwe carbs ().

Xa kuthelekiswa nokutya okutyiwa kwasekuseni okulungele ukutyiwa, i-oatmeal ibingcono ekucinezeleni ukutya, ukunyusa ukondla kunye nokunciphisa ikhalori yonke imihla (,).

I-Oatmeal iphezulu kwifayibha kwaye iyamanzisa amanzi, eyenza ukuba igcwalise ngokumangalisayo. Kuzaliswa ngakumbi kuneesiriyeli zesidlo sakusasa kwaye kunokukunceda ukuba utye kancinci kulo lonke usuku.

4. Iisobho ezisekwe kumhluzi

Ulwelo luhlala luthathwa njengokugcwala kancinci kunokutya okuqinileyo.

Nangona kunjalo, uphando lubonisa isuphu inokugcwalisa ngakumbi kunokutya okuqinileyo kunye nezinto ezifanayo (,).

Xa isuphu yayityiwe ekuqaleni kwesidlo kwisifundo esinye, izifundo zisebenzisa i-20% yeekhalori ezimbalwa kweso sidlo ().

Izifundo ezininzi ziye zafumanisa ukuba ukutya isuphu rhoqo kunokunciphisa ukutya ikhalori, kuphuculise ukwanela kunye nokukhuthaza ukunciphisa umzimba ngokuhamba kwexesha (,,).

Namathela kwiisobho ezisekwe kumhluzi, njengoko zihlala zithambeka kwiikhalori kuneentlobo ezisekwe cream.

Iisobho zizalisa ukutya. Ukutya isuphu ekuqaleni kwesidlo kunganyusa ukutyeba, kunciphise ukutya ikhalori kwaye kukhokelele ekulahlekeni kobunzima ekuhambeni kwexesha.

5. Imidumba

Iimbotyi, ezinjengeembotyi, ii-ertyisi kunye neelentile, ziyaziwa ngokuba yimithombo elungileyo yefayibha kunye neeprotein.

Oku, kudityaniswe nobungakanani bamandla asezantsi ngokwentelekiso, kubenza babe kukutya okugcwalisayo okunokuthi kukhuthaze ukwehla kobunzima ().

Uphengululo lwezifundo ezininzi lubonisa ukuba iimbotyi, ii-ertyisi, iichickpeas kunye neelentile zingama-31% ngaphezulu kokugcwaliswa kunepasta nesonka ().

Iimbotyi ziphezulu kwiproteni kunye nefayibha, ezenza zizalise kakhulu. Ikwanazo neekhalori eziphantsi, nto leyo ebenza balahlekelwe ngumzimba ngokutya okufanelekileyo.

6. Ii-apile

Iziqhamo ziyinxalenye ebalulekileyo yokutya okunempilo.

Izifundo ezininzi zibonisa ukuba ukutya iziqhamo kunxulunyaniswa nokutya okusezantsi kwekhalori kwaye kunokuba negalelo ekunciphiseni ubunzima ekuhambeni kwexesha (,,,).

Ngokukodwa, iiapile zinamanqaku aphezulu kakhulu kwisalathiso satiety ().

Ngenxa yokuba ii-apile ziqulathe i-pectin, ifayibha enyibilikayo ethi icothise ukwetyisa, ziyanceda ukuba uzive ugcwele ().

Zingaphezulu kwe-85% zamanzi, ezibonelela ngevolumu kwaye ziphucule ukugcwala ngaphandle kokongeza iikhalori.

Kubalulekile ukuba uqaphele ukuba iziqhamo ezipheleleyo, eziqinileyo zonyusa ukutyeba ngaphezulu kwesiqhamo esicocekileyo okanye ijusi, zombini ezingazalisanga ngakumbi ().

Olunye uphononongo lujonge kwiziphumo zokutya iziqwengana zeapile, iapile okanye ukusela incindi yeapile ekuqaleni kwesidlo.

Kufunyenwe ukuba abo batya iziqwengana zeapile ezomeleleyo batya iikhalori ezingama-91 ezimbalwa kunaleyo itya isosi yeapile kunye neekhalori ezingama-150 ezimbalwa kunaleyo isela i-apile ().

Ukutya iziqendu ze-apile kukhokelele kumanqaku okuphelela okuphezulu kunye nokulinganiswa kwendlala okuphantsi kunezinye iintlobo zeziqhamo.

Ii-apile ziphezulu emanzini kunye nefayibha enyibilikayo kodwa ziphantsi kweekhalori. Ukutya ngokupheleleyo, ii-apile eziqinileyo kunokukunceda ukuba usebenzise iikhalori ezimbalwa kwaye ube negalelo ekunciphiseni ubunzima ngokuhamba kwexesha.

7. Iziqhamo zeCitrus

Ngokufanayo nee-apile, iziqhamo ze-citrus ziphezulu kwi-pectin, enokuthi icothise ukwetyisa nokwandisa ukwanela.

Banomxholo wamanzi aphezulu. Zombini iiorenji kunye neediliya ziqulathe ngaphezulu kwe-87% yamanzi, oko kuthetha ukuba banako ukukugcwalisa ngeekhalori ezimbalwa kakhulu.

Kuye kwahlala kucetyiswa ukuba ukutya iidiliya grapefruit kunokukhuthaza ukunciphisa umzimba.

Kwisifundo esinye, abathathi-nxaxheba abatyebe ngokugqithisileyo batya iidiliya, baphulukana nobunzima obungaphezulu kobo banikwe indawo ye-placebo ().

Kwesinye isifundo, ukutya isiqingatha se-grapefruit kathathu yonke imihla ngamaxesha okutya iiveki ezintandathu kwakudityaniswa nokwehla kwesisindo kunye nokuncitshiswa okubonakalayo kwinqanaba lesinqe ().

Xa kudityaniswe nesithintelo sekhalori, ukutya iidiliya kunye nejusi yeediliya ngaphambi kokutya kukhokelele ekunciphiseni ubunzima bomzimba nge-7.1%, ukuncitshiswa okubonakalayo kumanqatha omzimba kunye nokujikeleza kobunzima ().

Nangona kunjalo, ezi ziphumo zinokungabikho kuphela kwiidiliya, njengoko amanzi okusela ngaphambi kokutya eneziphumo ezifanayo.

Iziqhamo zeCitrus ezinje ngeeorenji kunye neziqhamo zeediliya ziyakuphelisa ukutya ukutya okunobuhlobo. Ziphezulu kwi-fiber kunye namanzi, anokukunceda uzive ugcwele kwaye usebenzise iikhalori ezimbalwa.

8. Intlanzi

Iintlanzi ezityebile kwi-omega-3 fatty acids zinokunyusa ukugcwala kubantu abatyebe kakhulu okanye abatyebe kakhulu ().

Baye balayishwe ngeprotheni ephezulu, eyaziwayo ukuba igcwalisa kakhulu.

Ngapha koko, amanqaku eentlanzi aphakamileyo kunako konke ukutya okune-protein eninzi kwisalathiso satiety kunye nenqanaba lesibini lokutya okuvavanyiweyo).

Olunye uphononongo lufumanise ukuba iintlanzi kwisatiety zazikhulu kakhulu kunenkuku kunye nenyama yenkomo ().

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abatya iintlanzi batya i-11% yeekhalori ezimbalwa kwisidlo sabo esilandelayo kunabo batya inyama yenkomo ().

Intlanzi iphezulu kwiiprotein kunye ne-omega-3 fatty acids, enokuthi inyuse ukutyeba. Iintlanzi zinokuzaliswa ngakumbi kunezinye iintlobo zeprotheni ezifana nenkukhu kunye nenyama yenkomo.

9. Ukutya inyama

Iinyama ezinamafutha zineeproteni ezininzi kwaye zizalisa kakhulu.

Ngapha koko, ukutya okuneprotheyini ephezulu kukhokelela ekunciphiseni ukutya okupheleleyo kwekhalori kuneendlela ezisezantsi zokutya ().

Olunye uphononongo lufumanise ukuba abantu batye kancinci nge-12% kwisidlo sangokuhlwa emva kokutya inyama ene-protein eninzi ngexesha lesidlo sasemini, xa kuthelekiswa nabo babenesidlo sasemini se-carb ephezulu ().

Inyama yenkomo ifumene inqaku lesibini elona liphezulu kuzo zonke ukutya okuneprotein kwisalathiso satiety, kodwa ezinye inyama ezinqinileyo njengenkukhu kunye nengulube nazo ziyancipha ().

Inyama iphezulu kwiprotheni kwaye izalisa kakhulu. Ukutya inyama eneprotein ephezulu kunokukunceda ukuba usebenzise iikhalori ezimbalwa kwizidlo ezilandelayo.

10. I-Cottage Cheese

I-Cottage cheese iphantsi kweekhalori kodwa iphezulu kakhulu kwiprotheni.

Ikwapakishwe ngezakha mzimba ezisempilweni, kubandakanya iivithamini B, calcium, iphosphorus kunye ne selenium.

Ezi mpawu zenza i-cottage cheese ukunciphisa ukutya okunobungane.

Olunye uphononongo lufumanise ukuba ifuthe lokugcwala liyafana nalawo amaqanda ().

I-Cottage cheese iphezulu kwiprotheni kwaye iphantsi kweekhalori. Iziphumo zalo ekuhluthisweni zinokuthelekiswa nezo zamaqanda.

11. Imifuno

Imifuno iphantsi kweekhalori kunye nevolumu ephezulu.

Zikwapakishwe nazo zonke iintlobo zezakhamzimba eziluncedo kunye nezityalo ezenza ukuba zibe yinxalenye ebalulekileyo yokutya okusempilweni.

Ngapha koko, ziphezulu emanzini kunye nefayibha, zombini ezinceda ukukugcwalisa.

Uphando lubonisa ukuba iisaladi, ngakumbi, zinceda ukwanelisa indlala, ngakumbi xa isetyenziswa ngaphambi kokutya.

Kwisifundo esinye, abathathi-nxaxheba abatya isaladi ekuqaleni kwesidlo badla i-7-12% yeekhalori ezimbalwa kwisidlo ().

Olunye uphononongo lubonise ukuba ukutya isaladi ekuqaleni kwesidlo kunyuse ukusetyenziswa kwemifuno ngama-23%, xa kuthelekiswa nokutya kunye nekhosi ephambili ().

Ukuze ugcine isaladi yakho iphantsi kwiikhalori, kuthintele ukongeza iikhalori eziphezulu kunye nokunxiba.

Imifuno iphezulu emanzini kunye nefayibha, enokukugcina ugcwele ixesha elide. Ukutya iisaladi ezinekhalori ezisezantsi kunokunceda ekwandiseni ukusetyenziswa kwemifuno kunye nokunciphisa ukutya okunekhalori.

12. Iipopcorn

I-Popcorn ingqolowa iphelele kwaye iqulethe ifayibha eninzi kuninzi okunye ukutya okuthandwayo okulula.

Kukwindawo ephezulu yevolumu, ke ithatha indawo eninzi esiswini sakho, nangona iphantsi kwiikhalori.

Izifundo zifumanise ukuba i-popcorn izokugcwalisa ngaphezulu kokunye okulula okuthandwayo okunje ngeetshiphusi zeetapile ().

Iipopcorn ezinomoya-moya zezona zisempilweni. Ukulungiswa kwentengiso okanye i-microwave popcorn inokuphakama kakhulu kwiikhalori kwaye iqulethe izithako ezingenampilo.

Ukugcina i-popcorn yakho iphantsi kweekhalori, kuphephe ukongeza amanqatha amaninzi kuyo.

I-Popcorn yingqolowa epheleleyo enefayibha kunye nevolumu, zombini ezinceda uzive ugcwele. Izifundo ziye zafumanisa ukuba i-popcorn igcwalisa ngakumbi kuneetshipsi zeetapile.

Thatha uMyalezo waseKhaya

Ukuzalisa ukutya kuneempawu ezithile. Ziphezulu ngevolumu, iiprotein okanye ifayibha kwaye zixinekile kumandla ombane.

Ukubandakanya okunye koku kutya ekutyeni kwakho kunokukunceda ukunciphisa umzimba ekuhambeni kwexesha.

Ukulungiselela isidlo: Iiapile Yonke Imihla