Amaxesha amaninzi siyazibuza ukuba xa sineziqhamo zokutya ebusuku senza kakuhle ukufezekisa injongo yethu yokunciphisa umzimba. Isiqhamo sidala impikiswanoNgesi sizathu, sifuna ukucacisa indlela eziphatha ngayo emzimbeni.
Iziqhamo zezinye zezinto zokutya ezisempilweni kakhulu esinokuzitya kwaye nangona zisithi zisenza sityebe okanye zisincede ukuba sinciphise umzimba, akufuneki sibalawule kukutya okusempilweni.
Ukuba ulikhoboka leziqhamo kwaye awunakuphila ngaphandle kwazo, naka ingqalelo yokucacisa onke amathandabuzo ngayo, kuba iivithamini kunye nezakha mzimba zazo zibaluleke kakhulu yomzimba womntu.
Uyatyeba utye iziqhamo ebusuku?
Kufuneka sicacise ngokuthe ngqo ukuba ukutya iziqhamo akukutyebisi okanye akukwenzi utyebe kunokuba ungakutya ngelinye ixesha losuku, iikhalori azitshintshi ngokuxhomekeke kwixesha losuku, kuphela ngumsebenzi wethu owahlukileyo.
Iziqhamo ngokubanzi zibonelela ngeekhalori ezimbalwa kwiigram ezili-100 ukuze zibenze ukutya okufunwa kakhulu ngabo bafuna ukwanelisa ukutya kwabo ngaphandle kokufumana ubunzima, ukongeza, banesixa esikhulu se iivithamini, ifayibha, iiminerali kunye nezinto eziluncedo.
Baphucula ukusebenza kweselula komzimba womntu kwaye bancede umzimba usebenzise amanqatha amaninzi aqokelelweyo avela kumzimba ukuze ufumane amandla.
Ukuba sisebenzisa isiqwenga seziqhamo ngaphambi kwesidlo sangokuhlwa, oko kuyasinceda ukuba sitye kancinci. kuba iziqhamo ziyanelisa kakhulu, ukutya kwethu kuya kulawulwa ngakumbi kwaye asizukufumana isidlo sangokuhlwa esininzi. Kwelinye icala, ukuba sitya iziqhamo emva kwesidlo sangokuhlwa, njenge dessert, ngokuqinisekileyo sazisa isixa esikhulu seekhalori ezingeyomfuneko ngezo yure zobusuku.
Ngokucacileyo, iikhalori ziya kuhlala zixhomekeke kuhlobo lweziqhamo esizisebenzisayo kuba ayizizo zonke ezisinika iikhalori ezifanayo.
Ixesha elifanelekileyo lokutya iziqhamo
Ukuhlalutya kakuhle amaxabiso esondlo seziqhamo, eyona nto ibalulekileyo kukuzisebenzisa zodwa, ngokuzila ukutya. Ngale nto sithetha ukuba kukhethwa ukuzisebenzisa ngaphandle kokuzikhapha kunye nokunye ukutya ukuze zonke izondlo ezinazo zikwazi ukubonwa ngumzimba.
Ukuba sizitya njenge dessert emva kwesidlo, ukucola ukutya esikwenzayo kunokuba kancinci kwaye kungasichaphazeli ngendlela efanayo nokuba sizityile zodwa iziqhamo. Kuya kufuneka sazi ukuba nokuba siyaphatha ukutya okunotye iziqhamo ukuba asazi ukuba singakutya njani ngamaxesha amnandi asizukunikela ekufakweni kwayo okuhle.
Kungenxa yoko le nto kucetyiswa Yisebenzise ngexesha lesidlo sakusasa, njengesidlo sasemini sakusasa okanye njengesiqwengana.
Kufuneka kukhunjulwe ukuba elona xesha lokutya iziqhamo emva kokutya, kuba inkqubo yokwetyisa ithatha ixesha elide, Ukuhamba kwamathumbu kuhamba kancinci Kubantu abaninzi, inokubangela isitshisa, ubunzima, okanye ukungonwabi.
Iingcebiso ngokutya iziqhamo
Nangona inokubonakala ingaqhelekanga, kubaluleke kakhulu ukwazi ukuba sizondla njani ngokuchanekileyo kwaye ukulandelelana kwezinto kuyayitshintsha imveliso. Kukho amaqela okutya angakulungelanga ukudibanisa kwaye kwimeko yeziqhamo kwenzeka into efanayo.
Kungenxa yoko le nto sifuna ukukunika iingcebiso ukuze ukonwabele ukutya okusempilweni nasempilweni ngaphandle kwentloko:
- Isiqhamo siqulathe i-fructoseOko kukuthi, iswekile yayo yendalo. Ukuba siyayihlukumeza, umzimba awuyi kuba nakho ukuyisebenzisa yonke kwaye uya kuba nakho ukuyigcina ikwimo yamafutha.
- Eyona nto ilungileyo Qalisa usuku ngeqhekeza leziqhamo ukunika umzimba amandla angcono.
- Kuphephe ukuxuba iziqhamo ezimuncu neziqhamo ezimnandi, kuba ngale ndlela ukugaya kuya kukhanya ngokulula kunye nokwenziwa ngokukhawuleza.
- Yitya isiqhamo phakathi kokutyaOku kuya kuthintela ukuba umzimba ungabikho ngaphandle kokutya ixesha elide kwaye uya kuthintela ukuba neswekile esezantsi yegazi.
- Sukuyeka ukutya naluphi na uhlobo lweziqhamo, Sukuthathela ingqalelo ubuqhetseba bokuba isiqhamo siyatyeba, siyingozi okanye asinakutyiwa ngamaxesha athile osuku. Zonke zibonelela ngezakhamzimba, iivithamini kunye neeminerals.
- Iyahluka kukhetho lwakho lweziqhamoZama ukutya iziqhamo zonyaka kwaye ujonge umgangatho kuzo.
Iziqhamo ezilungileyo zokunciphisa umzimba
Isiqhamo ngasinye sahlukile kwenye, kuba ayizizo zonke ezibonelela ngokufanayo izimbiwa, izondlo okanye iivithamini, kunye neekhalori.
Kule meko, kuya kufuneka uyazi ukuba ungazikhetha njani iziqhamo ezikulungeleyo ukuze ungafumani ubunzima obungathandekiyo. Qaphela olona khetho lwethu lubalaseleyo.
- Iirasberries: ikomityi yamaqunube ibonelela ngeekhalori ezingama-60.
- IiApile: Iapile elileliphakathi linee-calories ezingama-81 ngokomndilili.
- Amagqabi aluhlaza: 100 iigram zerubber zisinika iikhalori ezingama-33.
- Oranges: iorenji isinika malunga nama-60 eekhalori.
- I-Blueberries: 100 iigram zeblueberries isinika iikhalori ezingama-40 kuphela.
- I-MelonUkutya okugqibeleleyo okubonelela kuphela ngeekhalori ezingama-34 kwigramu ezili-100 nganye.
- UPomelo: 100 iigram ziikhalori ezingama-42 kuphela.
- ikiwi: esi siqhamo sinika ii-calories ezingama-81 kwigramu eziyi-100 nganye.
- Ipayina: Esinye seziqhamo ezithandwa kakhulu ukunciphisa umzimba, kuba inika kuphela iikhalori ezingama-50 kwigramu ezili-100.