Kunokudla okuningi okunganciphisi, ikakhulukazi imifino nezithelo. Ukudla okuphansi kwekhalori lokho ingakusiza usike amakhalori ekudleni kwakho bese uqala ukuncipha.
Kodwa-ke, uma kukhulunywa ngokulahla isisindo, kubaluleke kakhulu ukuthi ungakhohlwa ukunikeza umzimba nazo zonke izakhamzimba eziwudingayo ukwenza imisebenzi yawo ngendlela efanele. Okungukuthi, ukudla okuphansi kwekhalori kufanele kube okunomsoco ngasikhathi sinye. Futhi ingxenye enhle yokudla okulandelayo ihlangabezana nalezi zidingo ezimbili:
Imifino nemifino
Iningi lihlobanisa ukudla okungancibisi nemifino, futhi baqinisile. Leli qembu lokudla elibalulekile linikeza ukudla okungenakubalwa kwamakhalori aphansi. Ngaphezu kwalokho, ukudla imifino eyanele kubalulekile ukuthola uhlu olude lwezakhamzimba oludingwa ngumzimba. Ngale ndlela, ukugcwalisa inqola yokuthenga imifino isu elihle kakhulu kokubili ukunciphisa isisindo nokuhlala uphilile.
Okuqukethwe kwamanzi amaningi
Ukudla okuningi okunganciphisi kunale nzuzo kokuqukethwe kwamanzi amaningi. Yilokho okunye kokudla okuthandwa kakhulu okunama-khalori amancane: isilimo esidliwayo esinamagatsha anamanzi. Amagremu ayi-100 alokhu kudla kusho ama-calories ayi-14. Uma lezo ezidingekayo ekusetshenzisweni kwayo kwe-metabolism zisusiwe, isibalo sihlala sisondele kakhulu ku-zero.
Okunye ukudla okunamanzi amaningi namakhalori ambalwa (ama-gram ayi-16 kwayi-100 kokudla) ikhukhamba. Ikhukhamba liyisithako esihle kakhulu samasaladi akho, kube yisiphazamiso sokubheka ukuthi abantu abaningi bakuthola kunzima ukukugaya.
Okuluhlaza umbala obalulekile
Amagremu ayi-100 e-asparagus aqukethe ama-calories angama-20 kuphela. Zingaphekwa ngezindlela ezahlukahlukene - ungazisonga, uzibhake noma uzifake ngesitimu ukuze uthole ukudla okulula nokunomsoco. I-asparagus omelette ngomunye umqondo omuhle.
Isithako esisetshenziswa kakhulu kumasaladi nakuma-pizza, i-arugula wukudla okufanele ukubhekelwe ukuze kungabi nesisindo. Ukutholwa kwekhalori kwale mifino eluhlaza okotshani kungama-25 kwangu-100 amagremu okudla.
Uma wenze isinqumo sokudla ukudla okunomugqa okuningi, Amahlumela eBrussels angenye yalezo okufanele uzicabangele. Amagremu ayi-100 ale mifino ecebile uvithamini C zinikeza ama-calories angama-43 kuphela. Kepha amakhalori aphansi kakhulu iklabishi nokholifulawa, onama-khalori angama-25 kumagremu ayi-100.
I-Broccoli ngokungangabazeki enye imifino okufanele igqame uma kukhulunywa ngokudla okungancibisi. Amagremu ayi-100 e-broccoli anikezela ngama-calories angama-35. Amakholori ayo ambalwa, engezwe eminikelweni yawo ephezulu yokudla okunempilo, enza le mifino ibe ngukudla okungenakulahleka kunoma yikuphi ukudla okunciphisa umzimba, kanye nanoma yikuphi ukudla okunempilo ngokujwayelekile.
Imifino eminingi enganciphisi
Kunconywe kakhulu ukugcina impilo yamehlo, izaqathe nazo zibonakala ngokudla kwazo okuncane kwekhalori. Amagremu ayi-100 ale mifino amele amakhalori angama-37 kuphela emzimbeni wakho. Imifino nemifino elandelayo ibuye ivelele ukudla okungaphansi kwekhalori:
- Ishadi
- I-artichoke
- Uthisi we-Iceberg
- Ulethisi waseRomine
- Kale
- I-anyanisi
- Nabo
- UZucchini
- Peas
- Ajo
- I-Watercress
- I-Pepper
- Isithombo
- utamatisi
- Isipinashi
Ekugcineni, amakhambi nezinongo (iparsley, i-mint, i-basil, i-oregano, ikhumini, i-curry ...) banekhono lokwenza ngcono ukunambitheka kwesidlo ngokushintshana ngama-calories ambalwa kakhulu nge-isipuni ngasinye.
Izithelo
I-apula
Kukho konke ukudla okungakukhulisi, i-apula lingenye yezintandokazi kakhulu ngenxa yentengo yalo engabizi futhi ibe lula lapho ulidla. Amagremu ayi-100 we-apula ahlinzeka ngama-calories angama-52. Kepha empeleni, bazohlala kokuncane, ngoba kufanele ukhiphe lezo umzimba ozisebenzisayo ekugayeni kwawo.
Kumele kuqashelwe ukuthi, ngaphezu kokuba nama-calories aphansi, i-apula liwukudla okunomsoco kakhulu. Ukuze wehlise isisindo, izimfanelo ezisuthisayo ezizitholayo ngenxa yokuqukethwe kwayo kwe-fiber ephezulu ziyasiza kakhulu.
I-Apple umbono omuhle ngophudingi, kanye nangesidlo sasemini noma isidlo. Futhi, ngokungafani nokunye ukudla okulula, kukugcina ugcwele kuze kube sekudleni okulandelayo kwama-calories ambalwa kakhulu.
Icitrus
Uma udinga izithelo ezinekhalori eliphansi, kufanele futhi ucabangele ukufaka izithelo ezisawolintshi ekudleni kwakho njenge izithelo zomvini, ilamula, i-lime kanye nama-clementine. Lezi zithelo ezisawolintshi azisizi nje kuphela ukuthi ungabi nesisindo, kodwa futhi ziyimithombo enhle kavithamini C.
Izithelo eziningi ezingakhulisi
Uma uwathanda amajikijolo, uyokujabulela ukukwazi lokho Amagremu ayi-100 ama-strawberry ahlinzeka ngama-calories angaphezu kuka-30. Ungazidla wedwa noma usebenzise ngokunenzuzo kwazo ukwenza okuningi kumasaladi, ama-smoothies, izimpahla ezibhakiwe namasaladi.
Uma kukhulunywa ngezithelo ezishisayo, kufanele uqaphele okuqukethwe okuphansi kwekhalori le-papaya (cishe ama-30 kuwo wonke amagremu ayi-100 okudla).
Amagremu ayi-100 wamakhabe amele ama-calories angama-30 kuphela. Ngaphezu kwalokho, isithelo esimnandi futhi esinika amandla kakhulu, yingakho singenye yezindlela ezingcono kakhulu ehlobo.