Kukho ukutya okuninzi okungatyebisiyo, ubukhulu becala imifuno kunye neziqhamo. Ukutya okuncinci kweekhalori inokukunceda usike iikhalori ekudleni kwakho kwaye uqale ukunciphisa umzimba.
Nangona kunjalo, xa kuziwa ekunciphiseni ubunzima, kubaluleke kakhulu ukuba ungalibali ukubonelela umzimba ngazo zonke izondlo ezifunekayo ukwenza imisebenzi yayo ngokuchanekileyo. Ngokufanelekileyo, ukutya okuphantsi kweekhalori kufuneka kube nesondlo ngexesha elifanayo. Kwaye isahlulo esihle soku kutya kulandelayo sihlangabezana nezi mfuno zimbini:
Imifuno kunye nemifuno
Uninzi ludibanisa ukutya okungatyebisiyo kunye nemifuno, kwaye banyanisile. Eli qela lokutya libalulekileyo linika ukutya okuninzi okuneekhalori eziphantsi. Ukongeza, ukutya imifuno eyaneleyo kubalulekile ukufumana uluhlu olude lwezakhamzimba ezifunwa ngumzimba. Ngale ndlela, ukugcwalisa inqwelo yokuthenga kunye nemifuno sisicwangciso esiliqili sobabini sokugcina ubunzima kunye nokuhlala usempilweni.
Umxholo wamanzi aphezulu
Ukutya okuninzi okungatyebisiyo kufanele oku kuluncedo kumxholo wamanzi aphezulu. Injalo imeko yokutya okuthandwa kakhulu kwiikhalori ezisezantsi: iseleri. Iigrama ezili-100 zoku kutya zithetha iikhalori ezili-14. Ukuba uthabathe eziyimfuneko ekwenzeni imetabolism, inani lihlala lisondele kakhulu kwiqanda.
Okunye ukutya okunomxholo ophakamileyo wamanzi kunye neekhalori ezimbalwa (i-16 kwi-100 yeegram zokutya) yikhukhamba. Ikhukhamba yeyona nto ibalulekileyo kwiisaladi zakho, kuba yinto ephazamisayo ukuthathela ingqalelo into yokuba abantu abaninzi bakufumanisa kunzima ukuyetyisa.
Luhlaza ngumbala ophambili
Iigrama eziyi-100 ze-asparagus ziqukethe iikhalori ezingama-20 kuphela. Zingaphekwa ngeendlela ezininzi- ungazisarha, ubhake okanye uzipheke ngesidlo esilula nesinempilo. I-asparagus omelette lolunye uluvo olukhulu.
Isithako esisetyenziswa ngokubanzi kwiisaladi kunye nee-pizza, Iarugula kukutya okufanele ukuthathelwa ingqalelo ukuze ungafumani bunzima. Ukufakwa kwekhalori kwale mifuno iluhlaza ingama-25 kwikhulu leegram zokutya.
Ukuba wenze isigqibo sokutya ukutya okunomdla ngakumbi, Amahlumela eBrussels yenye yezo kufuneka uziqwalasele. Iigram ezili-100 zale mifuno ityebileyo Vitamin C zibonelela ngeekhalori ezingama-43 kuphela. Kodwa ezantsi kwiikhalori yikhaphetshu kunye nekholifulawa, kunye neekhalori ezingama-25 kwiigram ezili-100.
I-Brokholi ngokungathandabuzekiyo yenye imifuno ekufuneka ibonakale xa kufikwa kukutya okungatyebisiyo. Iigram ezili-100 zebroccoli zibonelela ngeekhalori ezingama-35. Iikhalori zayo ezimbalwa, ezongezwe kwigalelo lazo eliphezulu lesondlo, yenza le mifuno ibe kukutya okungenakuphoswa kukutya okunciphisa umzimba, kunye nakuphi na ukutya okunempilo ngokubanzi.
Imifuno emininzi engatyebanga
Kucetyiswa kakhulu ukugcina impilo yamehlo, iminqathe ikwabonakaliswa kukutya ikhalori ephantsi. Iigram ezili-100 zale mifuno zimele iikhalori ezingama-37 zomzimba wakho kuphela. Le mifuno kunye nemifuno ilandelayo ikwavelela ukutya kwazo okuncinci:
- Chard
- Artichoke
- Iletisi yomkhenkce
- ilethasa yamaroma
- Kale
- I-anyanisi
- Itheniphu
- Uzucchini
- Iifama eziluhlaza
- Ajo
- Umjelo wamanzi
- Ipepper
- Radish
- Tomate
- Isipinatshi
Ekugqibeleni, Amayeza kunye neziqholo (iparsley, i-mint, i-basil, i-oregano, ikumin, ikheri ...) banako ukuphucula incasa yesitya ngokutshintshisa ngeekhalori ezimbalwa kakhulu ngecephe letispuni.
Isiqhamo
Iapile
Kuko konke ukutya okungakutyebisi, iapile yenye yezona zidumileyo ngenxa yexabiso elifikelelekayo kunye nokulula xa usitya. Iigrama eziyi-100 zeapile zibonelela ngeekhalori ezingama-52. Kodwa enyanisweni, baya kuhlala kwezinye ezimbalwa, kuba kuya kufuneka uthabathe ezo zisetyenziswa ngumzimba ekwetyisweni kwaso.
Kufuneka kuqatshelwe ukuba, ukongeza kwiikhalori ezisezantsi, iapile kukutya okunesondlo kakhulu. Ukunciphisa umzimba, iimpawu ezihluthayo ezifumana umbulelo kumxholo wefayibha ephezulu ziluncedo kakhulu.
I-Apple ngumbono olungileyo ngedizethi, kunye nangesidlo sasemini okanye ukutya okulula. Kwaye yile, ngokungafaniyo nokutya okulula, kukugcina ugcwele kude kube kukutya okulandelayo ngeekhalori ezimbalwa.
Isitrasi
Ukuba ufuna iziqhamo ezinekhalori ezisezantsi, kuya kufuneka uthathele ingqalelo kubandakanya iziqhamo ze-citrus ekutyeni kwakho njenge iidiliya, ilamuni, ikalika kunye neeclementine. Ezi ziqhamo ze-citrus azikukuncedi nje ukuba ungatyebisi, zikwangumthombo omkhulu wevithamini C.
Iziqhamo ezingakumbi ezingatyebisi
Ukuba uyawathanda amaqunube, uya kukuvuyela ukukwazi oko Iigrama ezili-100 zamaqunube zibonelela ngaphezulu kweekhalori ezingama-30. Ungazitya zodwa okanye uthathe ithuba lokungahambelani kwazo kwiisaladi, i-smoothies, izinto ezibhakiweyo kunye neesaladi.
Xa kuziwa kwiziqhamo ezikweleenjiko, Kubalulekile ukuba uqaphele umxholo wekhalori ephantsi wepapaya (malunga ne-30 nganye kwi-100 gram yokutya).
Iigrama ezili-100 zevatala zimele iikhalori ezingama-30 kuphela. Ukongeza, sisiqhamo esimnandi nesinamandla kakhulu, yiyo loo nto sesinye sezona zikhetho zilungileyo zehlobo.