Izidlo zokudla okunempilo zokwehlisa isisindo

izidlo ezinempilo zokwehlisa isisindo

Uma ufuna ukunciphisa umzimba, kuba kubaluleke kakhulu ukuqala ukulawula ama-calories owadlayo. Ukudla kwakusihlwa okunye kokudla okukhathaza kakhulu abantu ngoba basacabanga ukuthi ngenkathi belele, bathola amafutha omzimba. khona izidlo ezinempilo zokwehlisa isisindo lokho kungasiza ukulawula kangcono ukudla ikhalori nokuthuthukisa ikhwalithi yokulala.

Kulesi sihloko, sizokukhombisa amanye ama-dinner amahle kakhulu enempilo yokwehlisa isisindo.

Inani lamakhalori afakiwe

amadina anempilo ukuze anciphise isisindo ngokuqinile

Ngaphambi kokuba uqale ukufuna izindlela zokupheka ezinempilo ukuze unciphise isisindo, kufanele wazi kahle ukuthi umzimba wakho usebenza kanjani. Ukwehla amafutha omzimba, akunandaba ukuthi uzokwenzani uhlobo lokudla. Lokho wukuthi, inani lama-calories owafakile ekudleni noma Ukuthi uwahambisa kanjani la makhalori akubalulekile. Lokho kusho ukuthi, ngokudla kancane ngeke ulahlekelwe isisindo esithe xaxa noma okuphambene nalokho. Kusacatshangwa ukuthi ukudla ama-carbohydrate noma inani elikhulu kuzosenza siqongelele amafutha omzimba ebusuku. Kunjalo.

Umzimba wethu unebhalansi yamandla enquma inani lamakhalori umzimba wethu odinga ukuligcina isisindo somzimba. Uma sifuna ukunciphisa umzimba, kumele sidle amakhalori ambalwa kunomzimba wethu odinga ukugcina isisindo. Lokhu kuzodala ukuthi sibe senkingeni yekhalori. Ukusungula ukushoda kwekhalori ekudleni akusho ukulamba noma ukuyeka ukudla ukudla esikuthandayo. Akukho ukudla okungavunyelwe okuyinkulungwane okuyingozi empilweni yethu, ngoba akukho ukudla kukodwa okuyingozi. Njengenjwayelo, umthamo owenza ubuthi.

Into ebalulekile ukuthi ubale ikhalori elilodwa selilonke hhayi okubaluleke kangako ukuthi silisabalalisa kanjani emini. Kukhona abantu abathanda ukudla kakhulu ukuze balale kangcono noma bazizwe besuthi kakhulu ekupheleni kosuku. Kungenzeka ukuthi ngenxa yomsebenzi wakho noma ijubane lempilo awunaso isikhathi sokudla isidlo sasemini noma ibhulakufesi elihle. Ngakho-ke, akukho okwenzekayo ukuze kudle inani eliningi. Noma kunjalo, khumbula lokho Lapho kusungulwa ukusilela kwekhalori kuzoba nokudla okunconywe kakhuluHhayi ngoba ziphilile, kepha ngoba zinenani eliphansi lekhalori kanye nobuningi bezakhi zomzimba.

Babesenkingeni yekhalori futhi bedla amakhalori ambalwa, kunzima ukufinyelela zonke izakhamzimba emzimbeni ukuze zisebenze kahle. Ngalesi sizathu, sizokutshela ngamanye ama-dinner anempilo ukuze wehlise isisindo esigcwele izakhamzimba futhi kube lula ukwenza.

Izidlo zokudla okunempilo zokwehlisa isisindo

ukusilela kwekhalori

Izidlo zokudla okunempilo zokwehlisa isisindo kufanele zithembeke ekudleni kwaseMedithera. Ungakwenza lokhu ngokuhlanganisa ukudla okunothe kuma-carbohydrate ayinkimbinkimbi njengamabele, irayisi, i-oats nokunye okuphuma kubisi nokunye okufana ne-pasta nesinkwa. Singasebenzisa futhi ezinye izilimo eziyizigaxa ezifana namazambane noma imidumba, ukuzihlanganisa nemifino. Amaprotheni kufanele ahlinzekwe ngaso sonke isikhathi, kungaba ngesilwane noma imvelaphi yemifino. Phakathi kwemithombo yemvelaphi yezilwane sithola amaqanda, inhlanzi, inyama, njll. Futhi amaprotheni wemvelaphi yemifino: imidumba, i-tofu, i-seitan, i-tempeh, phakathi kwabanye. I-dessert ingaba isithelo noma i-yogurt ene-skimmed. Ungenza futhi inhlanganisela ethile ne-casein noma i-protein powder.

Ake sibheke ukuthi yisiphi isakhiwo esihle samadina anempilo ukuze wehlise isisindo:

Uma sihlukanisa uhlangothi oluphelele lwesidlo sakusihlwa, kufanele kucatshangwe ukuthi uhhafu wepuleti kumele ube yimifino. Elinye ikota lihlukaniswe ngamaprotheni e-carbohydrate. Kubalulekile ukusebenzisa amasu okupheka adinga uwoyela omncane njenge-grill, i-papillote, i-ovini, esuswe kumakhi noma nge-steamed. Eziningi zazo zilula kepha zinambitheka kakhulu izindlela zokupheka. Zilungele amadina anempilo ukunciphisa umzimba.

Impilo yesidlo sakusihlwa kufanele ibe induduzo enkulu yamanzi. Gwema iziphuzo ezidakayo, ama-sodas, namajusi anoshukela. Zonke zinama-calories aphezulu futhi azisuthi. Isici esiyinhloko uma kukhulunywa ngokusungula ukuthi hlobo luni lokudla nokugaya ngesikhathi sokushoda kwekhalori esinakho okunamandla okusutha. Ukuze singalambi, sidinga ukuzizwa sisuthi isikhathi esiningi. Yilapho lapho Kumele sihlanganise kahle uhlobo lokudla esizokuthonya. Kuyinto elula ukusebenzisa ukudla okunomsoco ophakeme kodwa onama-calories aphansi.

Imibono enempilo yesidlo sakusihlwa yokwehlisa isisindo

izindlela ezilula zokwehlisa isisindo

Sizobona amanye amadina angasisiza ukunciphisa umzimba:

Isidlo sakusihlwa 1

  • Utamatisi isaladi i-arugula. Kuyathakazelisa ukuthi uwoyela womnqumo awufakwa ngokweqile. Masingakhohlwa ukuthi yize iphilile, ikhalori kakhulu.
  • Iqhude elosiwe. Ukuyinika ukunambitheka okungaphezulu singasebenzisa noma yiluphi uhlobo lwesinongo njenge-turmeric, oregano, amakhambi e-Provencal, njll.
  • Izingcezu ezi-2 zesinkwa sikakolweni esiphelele ozohambisana nasoSingaphinda sithathe indawo yelayisi elinsundu.
  • Kuma-dessert singadla i-yogurt enesikimu noma ucezu lwesithelo.

Isidlo sakusihlwa 2

  • Isobho likaJulienne njengama-noodle. Kufanele sigweme noma yiziphi izindleko isobho lemvilophu esheshayo. Bajwayele ukuba nobuningi bomsoco obuphansi nokugcinwa okuningi kanye nokufakwa imibala.
  • Mackerel nemifino al papillote. Ihhashi liwumthombo ocebile wamaprotheni namafutha anempilo enza umzimba wethu usebenze kahle kakhulu. Nge-papillote singangeza u-anyanisi, isilimo esinengono emnandi edliwayo kanye nesanqante ukuze siyinikeze ukunambitheka okwengeziwe.
  • Okwe-dessert singahlanganisa iprotheni powder enobisi oluningi noma obisi lonke ukusenzela ukuzamazama okuhle kwamaprotheni. Futhi singafaka isithelo sesithelo.

Isidlo sakusihlwa 3

  • I-pure zucchini namazambane ahlanzekile. Uma sifuna ukwenza ukudla okuncane kwekhalori, kulula ukushintsha amazambane wesanqante. Ungangeza ushizi okhanyayo wepulazi hlobo ukuze uwunikeze umuzwa omkhulu nokuthungwa okuhle.
  • Inkukhu eyosiwe namabhisikidi ahlukahlukene. Ama-carbohydrate angaba ngama-rusks aphelele agcwalisa kakhulu ngoba kufanele uwafune isikhathi eside.
  • Kuma-dessert singahlanganisa ikesi nobisi bese ufaka okusanhlamvu okuphelele noma ikhukhi elingalingani ukuqeda izinyo elimnandi. I-Casein inketho enempilo yokwengeza ukudla kwethu kwamaprotheni ebusuku ngoba zihamba kancane ngokufaka amaprotheni.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngamanye ama-dinner amahle kakhulu wokunciphisa umzimba nokuthi yini okufanele uyicabangele.


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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.