Kuyasiza uma impilo isithelo okunama-kilojoule amaningi?

Abantu abafuna balahle Kilos esengeziwe futhi silondoloze ukuma okuhle, badle izithelo eziningi kanye nemifino. Lena ngempela kunengqondo. Inani zamandla lokhu kudla ephansi kakhulu kunalokho lo okuthosiwe, meatballs, amabhega nokunye ukudla okufanayo. Ngaphandle kwalokho, nezithelo anamavithamini amaningi, amaminerali kanye izinto eziphila abakhuthele. Lezi zingxenye okunenzuzo ukuba ukukhula komuntu umsebenzi umzimba ngokuvamile, nika amandla nokusiza ukulwa nezifo.

Izithelo akuzona kuphela eziningi izakhiwo ewusizo, kodwa futhi ukunambitheka emnandi amnandi. Ngakho-ke, njengazo zonke izithelo, ngaphandle kokukhetha. Ngiyavuma, kumnandi kanjani: ujabulele ukunambitheka amnandi futhi izithelo namanzi bese ucabanga ngesikhathi esifanayo ukhule mncane. Kodwa ungakhohlwa ukuthi ukubaluleka zamandla ezinye izithelo esikhundleni esiphakeme. Ukudla kakhulu okunama-kilojoule amaningi izithelo ngaphandle kwemingcele, ngeke isebenze ukunciphisa umzimba. Kodwa lokhu kusho ukuthini? Ukulahlekelwa isisindo, abantu kudingeka ukubeka eceleni izithelo kusukela ekudleni? Yiqiniso, ukuba seqise hhayi zinkulu. Ukwazi okuqukethwe ikhalori izithelo, ungakwazi ukubala siqu izithelo ekudleni kwakho. Ngisho kakhulu okunama-kilojoule amaningi izithelo, kudliwa ngesilinganiso esincane, ngeke ukulimaza sibalo futhi uthathe eningi ukusetshenziswa nekutijabulisa.

Ngakho, ake sibone, ukuthi kilojoule amaningi izithelo, ngokuvamile kudliwa.

Izinsuku - iqhawe okuqukethwe kwama-kilojoule

Amaqhawe ukubaluleka amandla kusengathiwa nezinsuku. Lona iningi okunama-kilojoule amaningi izithelo. 100g izithelo fresh iqukethe mayelana 200 kcal. Okuqukethwe omningi izakhi kwenza izinsuku lokhu yemvelo lokuqala zosizo:

• wezokudla fibre futhi pectin liqine ipheshana yesisu navusa amathumbu ukuvilapha;
• B amavithamini ngcono umzimba;
• ngamavithamini A, C no-E ukunweba umzimba abasha;
• amaminerali eziyinkimbinkimbi igcina ibhalansi amanzi futhi aqede ukuvuvukala.

Izinsuku ngokushesha ukubuyisela umzimba obuthaka, ukunikeza ekuqhumeni ezinamandla zamandla. Sikashukela ukuthatha izinsuku is hhayi Kunconywa ngenxa okuqukethwe okusezingeni eliphezulu ushukela.

izimfihlo ukwatapheya

Ibe isilandelwa for ikhalori ukwatapheya. amagremu 100 izithelo uginindela iqukethe 100 kcal. Nokho, lokho akusho bumnandi, okuqukethwe ushukela kuwo incane.
Isithelo ipheya emise ngenyama oluhlaza iqukethe esibalulekile amafutha, kodwa monounsaturated futhi unempilo. Okuqukethwe ukwatapheya amavithamini E futhi F unika umbungu izakhiwo antioxidant. Lokhu izithelo nge bhotela ukunambitheka Nutty olukhulu umfutho wegazi ophakeme, kunciphisa cholesterol, kuthuthukisa nenkumbulo futhi inhliziyo, kuzole isimo imithambo yegazi kanye pheshana emathunjini, kunikeza vivacity futhi kuyakha. Kufanele uqaphele ngamatshe kanye namahlamvu ukwatapheya aqukethe ezinobuthi.

Banana - the antidepressant engcono

Ukuncintisana ukwatapheya caloric may banana. 100 g izithelo iqukethe 90 kcal. ukunambitheka kwalo amnandi ngenxa yokubakhona glucose, fructose kanye sucrose, ajwayelekile, mhlawumbe, ukuze wonke umuntu. Futhi okuqukethwe potassium ubhanana indiva izithelo eziningi kanye nemifino. Lokhu kwenza kwabo umkhiqizo wusizo izitsha inhliziyo negazi. Okuqukethwe okusezingeni eliphezulu ushukela viva umsebenzi umzimba, kuvusa umsebenzi ubuchopho. Lesi sici kabanzi abasubathi nabafundi. Ukudla ubhanana normalizes le emathunjini, ukuqeda ukuqunjelwa. Okuqukethwe izithelo acid acid tryptophan, eyandulela ka-serotonin, okwenza ubhanana le antidepressant samanje.

I izakhiwo eziyingqayizivele amagilebhisi

Amagilebhisi nazo elinesimo kuqhathaniswa okusezingeni eliphezulu calorific value. 100 amagremu iqukethe mayelana 70 kcal. Ukwakheka eyingqayizivele amagilebhisi kwenza kube nje kuphela esiphundu uswidi, kodwa futhi kukusiza ukuba avimbele izifo eziningi ezinkulu. Polyphenol ukuvikela isifo sokuqina kwemithambo yegazi, tartarnaya acid - umdlavuza wamathumbu. Kusukela ezisanda kutholwa ososayensi: ijusi lamagilebhisi oluhlaza ikhuthaza kwesisindo, futhi izinto ezithile amagilebhisi ukunciphisa ingozi yomdlavuza ngo ababhemayo.

Kukhona etafuleni amagilebhisi ezilandelayo:

1. Angenazinhlamvu - ibanga izinga okusezingeni eliphezulu kanye isivuno. Libhekisela izinhlobonhlobo bokuqala. Berry pink nombala abomvu awanayo amathambo. Iqukethe omningi futhi lilondolozwe isikhathi eside.
2. Arcadia - ezihlukahlukene ezithela eliphezulu kakhulu. Amajikijolo esiqinile white ne isikhumba abe noshukela onambitheka ngendlela ngokulinganisela.
3. Codreanca - ezihlukahlukene eliyingqayizivele amakhemikhali ukwakheka amajikijolo. Iqukethe inhlanganisela olinganiselayo amavithamini namaminerali futhi Kunconywa izazi ekufakweni saziso ekudleni. Dark onsomi, esinamanzi kanye namanzi amajikijolo yalesi ezihlukahlukene limnandi kakhulu ukunambitheka.
4. Flora - ekuqaleni ithebula ezihlukahlukene. Amajikijolo Salad ezimhlophe ngenyama nokunwebeka kanye imbewu ezinkulu, kuhle amnandi.
5. Kesha - yokuzalanisa izinhlobo, libhekene umkhiqizo omuhle. Amajikijolo zinkulu, zibe mhlophe nge uginindela nokunwebeka, libhekene ubumnandi okusezingeni eliphezulu.

Lezi amagilebhisi ithebula - hhayi uhlu oluphelele, kodwa ethandwa kakhulu.

Cherry kuqinisa inhliziyo, amathambo, nezinzwa

Okulandelayo omele ikhalori izithelo - cherry amnandi. 100 amagremu cherry iqukethe 53 kcal. Iincwadi ezingakatloleki kuhle berry okumnandi iqukethe esiningi imicu wezokudla, okuyinto kuzole pheshana emathunjini. Ngamavithamini A no-C evimbela ukuguga izinqubo emzimbeni. Potassium kuqinisa imisipha yenhliziyo, i-calcium, kubalulekile ukuba amathambo eqinile futhi magnesium - imizwa enamandla. La majikijolo emangalisayo futhi usize ekubhekaneni nesifo Alzheimer futhi simelane umdlavuza.

Kiwi - ukulwa emelene umkhuhlane

Ucedzela isilinganiso ikhalori izithelo ikiwi. Lokhu izithelo engavamile linesizotha nge lokukhuhla futhi emangalisayo Emerald uginindela iqukethe 50 kcal 100 grams ngasinye. Okuqukethwe semali Vitamin C kuqinisa namasosha omzimba yomzimba, okwenza ikiwi umkhiqizo esisemqoka kubhubhane ezithile zonyaka-SARS. lokucuketfwe ushukela okuphansi ikuvumela ukufaka lesi sithelo e nanoma yokudla. Kiwi has a omnene isinyathelo laxative ku emathunjini, kwandisa umzimba futhi esusa umzimba.

Kuyadingeka ukuba ulwazi ukubaluleka amandla, ukubala kilojoule izithelo. Ithebula elingezansi lichaza ethandwa kakhulu ikhalori izithelo.

Ukwazi izithelo ikhalori, ungagcina ngokuphepha ukulawula imenyu nsuku zonke. Kodwa abayi hung up on the ecophelelayo ikhalori ukubala. Khumbula, ukudla ngisho kakhulu okunama-kilojoule amaningi izithelo, uthuthukisa umzimba wakho ne amavithamini eziyigugu namaminerali ukuthi akheka ingcono kakhulu imikhiqizo ikhemisi ezithaka imithi. Futhi kilojoule kudliwa ungachitha ukwenza owuthandayo.