Ubuwazi ukuthi isidlo sasemini kufanele sibe phakathi kwama-calories angama-400 kuya kwangama-500? Ukhiye wokwehlisa isisindo ukufinyelela kulelo nani ngamanani afanele ama-carbohydrate, amaprotheni, amafutha, i-fiber, noshukela.
Landela okulandelayo imihlahlandlela lapho ulungisa ukudla kwakho izokubeka ngokushesha emgqeni ofanele uma ufuna ukunciphisa isisindo. Azinzima kakhulu, kepha kunalokho shiya umugqa omkhulu ngokwanele, ngakho-ke akufanele ukhathazeke uma ucabanga ukuthi ungakhathala futhi ugcine usishiya.
Ama-carbohydrate
Phakathi kwamaphesenti ama-45 nama-55 wamakhalori kufanele aqhamuke kuma-carbohydrate, okusho ukuthi udinga amagremu angama-50 kuye kwangama-65 ekudleni kwakho kwasemini. Ama-carbohydrate ahlinzeka ngamandla womzimba nengqondo, yingakho ukuluma kungakwenza uzizwe uvilapha. Ukuzihlukumeza kunomphumela ofanayo, ngakho-ke ungadluli. Gwema ama-carbohydrate acwengekile, njengokudla okwenziwe ngofulawa omhlophe noshukela. Esikhundleni salokho, hamba uthole okusanhlamvu okuphelele nemifino nezithelo ezintsha.
Amaprotheni
Okungcono, thola ama-20-30 amagremu wamaprotheni, noma yini efanayo, phakathi kwamaphesenti ama-17 kuya kwangu-25 ama-calories ekudleni kwakho kumele aqhamuke lapho. Umthamo onempilo wamaprotheni maphakathi nosuku ubalulekile ukuze ungatholi ukubola ntambama. Futhi zisigcina sinelisekile, zinciphisa amathuba okuthi sidle imikhiqizo enama-khalori aphezulu phakathi kokudla.
Amafutha
Ngokuphikisana nalokho abantu abaningi abakucabangayo, isidlo esinempilo kufanele sifake amafutha. Qiniseka ukuthi uthatha amagremu ayi-13-18 (amaphesenti angama-30-35 wamakholori akho esewonke) ukunqoba izifiso zoshukela kamuva. Kepha qaphela ngemithombo yamafutha oyikhethayo. Kufanele kube ukudla okunempilo, njengamantongomane, imbewu, uwoyela kanye nokwatapheya.
Intambo
Isidlo sasemini kufanele okungenani sibe no-8 amagremu we-fiber, okuyi Amaphesenti angama-30 enani eliphelele lansuku zonke 25 amagremu ngosuku. Kubandakanya ama-carbohydrate acebile ku-fiber (okusanhlamvu okuphelele, imifino nezithelo), amafutha aqukethe i-fiber (amantongomane nembewu) azokusiza ukuthi ufinyelele izinhloso zakho zalesi sakhi.
Ushukela
Inani elifanele lingama-gramu ayi-4 noma ngaphansi, enganwetshwa iye kuma-20 uma kungushukela wemvelo (amagilebhisi, amajikijolo, ubhatata, ithanga ...). Futhi ungakhohlwa ukuthi imikhiqizo ethile inoshukela ocashile, njengesinkwa esisikiwe. Ukugwema ama-calories angaphezulu amele wona, funda amalebuli ngokucophelela bese ukhetha leyo mikhiqizo ngaphandle koshukela ongeziwe.