Izikhathi eziningi siyazibuza ukuthi uma sinezithelo zesidlo sakusihlwa senza kahle yini ukufeza inhloso yethu yokwehlisa isisindo. Isithelo sidala impikiswanoNgalesi sizathu, sifuna ukucacisa ukuthi iziphatha kanjani emzimbeni.
Izithelo zingenye yokudla okunempilo kakhulu esingakudla kanti noma bethi zisenza sibe nesisindo noma zisisize sinciphise isisindo, akumele neze sizikhiphe ekudleni okunempilo.
Uma ungumlutha wezithelo futhi ungeke uphile ngaphandle kwazo, naka ukucacisa konke ukungabaza ngakho, ngoba amavithamini nezakhi zawo zibaluleke kakhulu ngomzimba womuntu.
Ngabe uyatyeba ukuthi udle izithelo ebusuku?
Kufanele sicacise ngqo ukuthi ukudla izithelo akukwenzi ukuba ukhuluphale noma akukuncishi kunokuba usidle ngesinye isikhathi sosuku, ama-kilojoule awafani kuye ngesikhathi sosuku, umsebenzi wethu kuphela uyehluka.
Izithelo ngokuvamile zinikeza amakhalori ambalwa ngama-gramu ayi-100 ngakho-ke azenza ukudla okufiswa kakhulu kulabo abafuna ukwanelisa isifiso sabo sokudla ngaphandle kokuthola isisindo, ngaphezu kwalokho, banenani elikhulu amavithamini, ifayibha, amaminerali nezinto ezizuzisayo.
Bathuthukisa umsebenzi weselula womzimba womuntu futhi basize umzimba ukuthi usebenzise amafutha anqwabelene amaningi avela emzimbeni ukuthola amandla.
Uma sidla ucezu lwesithelo ngaphambi kokudla kwakusihlwa, kuzosisiza ukuthi sidle kancane. ngoba izithelo ziyanelisa kakhulu, isifiso sethu sokudla sizolawulwa kakhulu futhi ngeke sidle kakhulu. Ngakolunye uhlangothi, uma sidla isithelo ngemuva kwesidlo sakusihlwa, njenge-dessert, ngokuqinisekile sethula inani elikhulu lamakhalori angadingekile kulawo mahora asebusuku.
Ngokusobala, ama-calories azohlala ancike ohlotsheni lwezithelo esizidlayo ngoba akuwona wonke asinikeza amakhalori afanayo.
Isikhathi esihle sokudla izithelo
Ukuhlaziya kahle amanani wezithelo wokudla okunempilo, okuhle ukukusebenzisa wedwa, esiswini esingenalutho. Ngalokhu sisho ukuthi kungcono ukubadla ngaphandle kokubaphelezela nokunye ukudla ukuze zonke izakhamzimba abanazo zikwazi ukutholwa ngumzimba.
Uma sizisebenzisa njenge-dessert ngemuva kokudla, ukugaya esikwenzayo kungahle kuhamba kancane futhi kungasithinti ngendlela efanayo nokuthi sidle isithelo sisodwa. Kufanele sazi ukuthi noma singathwala ukudla okunothe ngezithelo uma singazi ukuthi singakudla kanjani ngezikhathi ezinhle kakhulu ngeke sinikele ekufakweni kwayo okuhle.
Kungakho kunconywa yisebenzise ngesikhathi sokudla kwasekuseni, njengesidlo sasemini sasemini noma njengokudla okulula.
Khumbula ukuthi isikhathi esibi kakhulu sokudla izithelo ngemuva kokudla, ngoba inqubo yokugaya ukudla ithatha isikhathi eside, i- ukuhamba kwamathumbu kuhamba kancane Kubantu abaningi, kungadala isilungulela, ubunzima, noma ukungaphatheki kahle.
Amathiphu wokudla izithelo
Noma kungabonakala kungajwayelekile, kubaluleke kakhulu ukwazi ukuthi sizondla kanjani ngokufanele futhi ukuhleleka kwezinto kuguqula umkhiqizo. Kunamaqembu okudla okungekho lula ukuwaxuba futhi endabeni yezithelo kwenzeka into efanayo.
Kungakho sifuna ukukunikeza amathiphu ukuze ujabulele ukudla okunempilo nokunempilo ngaphandle kwekhanda:
- Isithelo siqukethe i-fructoseokungukuthi, ushukela walo wemvelo. Uma siwuhlukumeza, umzimba ngeke ukwazi ukuwudla wonke futhi uzokwazi ukuwagcina njengamafutha.
- Okuhle kakhulu qala usuku ngocezu lwesithelo ukunikeza umzimba amandla angcono.
- Gwema ukuxuba izithelo ezimuncu nezithelo ezimnandi, ngoba ngale ndlela ukugaya kuzoba lula futhi kufane nokwenziwa ngokushesha.
- Yidla izithelo phakathi kokudlaLokhu kuzovimbela umzimba ukuthi ungabi nokudla isikhathi eside futhi uzokugwema ukuba noshukela ophansi wegazi.
- Ungayeki ukudla noma yiluphi uhlobo lwesithelo, unganaki ubuqili bokuthi isithelo siyakhuluphala, siyingozi noma asinakudliwa ngezikhathi ezithile zosuku. Zonke zinikeza izakhamzimba, amavithamini kanye namaminerali.
- Shintsha ekukhetheni kwakho izitheloZama ukudla izithelo zonyaka bese ubheka ikhwalithi kuzo.
Izithelo ezihamba phambili zokwehlisa isisindo
Isithelo ngasinye sihlukile kwesinye, ngoba akuzona zonke ezisinikeza ngokufanayo amaminerali, izakhamzimba noma amavithamini, kanye nama-calories.
Kulokhu, kufanele wazi ukuthi ungazikhetha kanjani izithelo ezingcono kakhulu kuwe ukuze ungabi nesisindo esingathandeki. Qaphela ukukhethwa kwethu okuhle kakhulu.
- Ama-raspberry: inkomishi yamajikijolo inikeza ama-calories angama-60.
- Ama-apula: I-apula elisemaphakathi liqukethe ama-calories ayi-81 ngokwesilinganiso.
- Ama-Strawberry: Amagremu ayi-100 ama-strawberry asinika ama-calories angama-33.
- Amawolintshi: i-orange isinika cishe ama-calories angama-60.
- Ama-Blueberries: Amagremu ayi-100 ama-blueberries asinika ama-calories angama-40 kuphela.
- UMelon: ukudla okuphelele okuhlinzeka kuphela ama-calories angama-34 ngamagremu ayi-100.
- UPomelo: 100 amagremu angama-calories angama-42 kuphela.
- ikiwi: lesi sithelo sinikeza ama-calories angama-81 ngamagremu ayi-100.
- Iphayinaphu: esinye sezithelo ezithandwa kakhulu ukwehlisa isisindo, ngoba sinikeza kuphela ama-calories ayi-50 ngamagremu ayi-100.