Kukhona imilayezo exubile laphaya mayelana nezinhlamvu eziphelele. Eminye imithombo ithi izinhlamvu ziyingozi ekulahlekelweni kwesisindo ngoba zikhulu emakhakheni e-carby. Eminye imithombo isitshela ukuthi okusanhlamvu konke kungakhuphula ukulahleka kwesisindo, ikakhulukazi ngoba bayiziphezulu fiber.
Ake siqale ngokubukezwa kocwaningo olusekela okusanhlamvu okuphelele njengendlela yokwenza isisindo-ukulahlekelwa usizo.
Ucwaningo kusukela ngo-2008 wathola ukuthi ukudla ukudla okunomsoco wonke kungabangela ukulahlekelwa okukhulu kwamafutha esiswini. Abacwaningi badala amaqembu amabili. Bobabili babekwe ekudleni, kodwa iqembu elilodwa labikwa ukuthi ligxile ekudleni konke okusanhlamvu kanti elinye lalalelwa ukuba lidle okusanhlamvu okuhlanziwe. Womabili amaqembu alahlekelwa amakhilogremu ayishumi ngaphezulu kwamasonto ayishumi nambili, kodwa iqembu lonke-okusanhlamvu lalahlekelwa amafutha amaningi esiswini.
Esinye isifundo sathola ukuthi ukudla amahlamvu wonke kusiza ekulahlekeni kwesisindo. Abacwaningi baqhathanisa amaqembu amabili ama-calories ayenqunyelwe ekudleni kwawo futhi athola ukuthi ngenkathi zombili amaqembu elahlekelwa isisindo, iqembu eliqondiswe ngokuqondile ukuba lidle okusanhlamvu okusanhlamvu njengengxenye yokudla kwabo kwandise ukudla kwabo kwe-fiber, magnesium, ne-vitamin B-6.
Futhi kunezifundo eziningana ezibonisa ubuhlobo phakathi kokudla okusanhlamvu okuphelele nokunciphisa amafutha omzimba. Ucwaningo olwenziwe ngo-2012 lwathola ukuthi ukudla amaqanda wonke kunciphise amafutha omzimba kunokuba udla okusanhlamvu okuhlanziwe, futhi ukubuyekezwa kokucwaninga okugcwele okusanhlamvu kwembula ukuthi ukudla konke okusanhlamvu kungasiza ukunciphisa amafutha omzimba wonke.
Kuyiqiniso ukuthi izifundo zibonisa ukuxhumana phakathi kokudla okusanhlamvu okuphelele kanye nokulahlekelwa isisindo. Kodwa iningi locwaningo lusekelwe ekuqhathaniseni phakathi kwe-dieters abadla okusanhlamvu okuphelele nalabo abadla okusanhlamvu okuhlanziwe. Futhi ngokuvamile bonke abahlanganyeli banciphisa ukudla kwabo kwekhalori.
Akumangazi ukuthi ukufaka esikhundleni sezinhlamvu ezihlanjululwe nge-real-dealing whole okusanhlamvu kusiza ekulahlekeni kwesisindo.
Izithelo zonke - njenge-oats, ilayisi elibomvu, i-popcorn, ne-quinoa - zilayishwa nge-fibre eyaziwa ukukhulisa imizwa yokugcwala nokuvimbela ukudla okudliwayo. Izinhlamvu ezicwengisiwe, ezifana nelayisi omhlophe nesinkwa esimhlophe, ngokuvamile ziphansi e-fibre nezinye izakhi ezisemqoka.
I-fibre iyasiza kakhulu ekulahlekeni kwesisindo. I-carbohydrate engasetshenziswanga, okusho ukuthi ukudla nayo kunika amakholori ambalwa kunokulingana kwamanye ama-carbs. Ibuye ikhulise ukuzonda futhi igcine indlala. Ngakho-ke uma uzodla i-carbs, ngokuqinisekile kuwukuhlakanipha ukunamathela ngokugcwele okusanhlamvu kunokuba kuhlanjululwe.
Kodwa ama-kilojoule namanje ayesekholori. Kungakhathaliseki ukuthi amakholori avela okusanhlamvu okuphelele noma okusanhlamvu okuhlanziwe, ahlala ebala. Abahlanganyeli ekufundweni kwesisindo-ukulahlekelwa konke babekuvimbela amakhalori abo jikelele. Ngakho-ke badle okusanhlamvu okugcwele esikhundleni sezinto ezifana nesinkwa esimhlophe nelayisi omhlophe, kodwa ngaso sonke isikhathi qaphela inani ozithathayo.
Nazi ezinye izidlo kanye nemibono elula yokuhlanganiswa kokusanhlamvu kokudla kwakho:
- Yiba nesitsha se-oatmeal yekusasa, kodwa hhayi nje noma iyiphi i-oatmeal. Ngingumfana omkhulu we-oats endala, futhi nje kwenzeka ukuthi ungomunye wemithombo engcono kakhulu yezinhlamvu ezigcwele. Ukwenza ukukhonza okukodwa kuqhubekele phambili, ngibapheka isitayela "sokwanda kwe-oatmeal" .
- Snack ku-crackers wonke okusanhlamvu. Nalapha, ngisonke mayelana nokukhulisa ubungako bami besabelo. Yingakho ngithanda ukuqala ngama-crackers amakhulu futhi ngiwafake ngama-veggies, okusakazeka kwekhalori ephansi, ngisho namaprotheni. Zama lokhu: ama-tomato tincetu, isardard ephuzi, ne-turkey tincetu. Kuhle!
- Gcoba isamba sokuqhafaza okusanhlamvu esiseduze nesilungiselelo sakho se-sandwich. Musa ukuchitha ama-calories ngesinkwa esimhlophe.
- Sebenzisa okusanhlamvu okugcwele okusanhlamvu ukuze "ukudla okufisayo" ukudla okuthandayo. Enye yezintandokazi zami zekhishi ukuhweba nokuhweba namafutha ashisayo okwezinga eliphezulu lokudla kanye namaqanda abamhlophe ukwenza "ukudla okuthosiwe" .
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!