Ama-calories ezinsukwini nezinzuzo zezempilo zabo
Isithelo sosuku lomuthi weplamu, izinsuku ziye zahlonywa kusukela ezikhathini zasendulo. Kunezinhlobonhlobo ezingaphezu kwezingu-100 zezihlahla zesundu, ezikhula kahle ezindaweni ezigwadule. Amadethi ahlala ezinhlangothini ezinkulu ezihlahleni nasezinhlakeni ekubunjweni, kusukela ezinhlobonhlobo ezinzima, ezinomile, ngezinhlobo ezinomile ezinjenge-deglet noor, ezinsukwini ezincane ezithambile ezifana nezinsuku ze-medjool.
Nakuba izinsuku zibonakala sengathi zomile, empeleni ziyizithelo ezintsha. Okusha, izinsuku ezigcwele ziqukethe umswakama kuphela wamaphesenti angu-30, okwenza zibe yinye yemvelo "yemifino eyomile" yendalo.
Eyaziwa ngokusetshenziswa kwabo ekwelapheni kokuqotshwa, izinsuku zingase zingatholi ukugoqa okukhangayo. Kodwa izinsuku zicebile fiber ne-carbohydrate. Bangakwazi ukukhonza njengomthombo omuhle wamandla futhi bangasetshenziswa kahle emaprotheni bar zokupheka, i-breakfast porridge kanye nokudla okulula.
Izinsuku zingasiza futhi ekwengezeni umswakama kanye nobumnandi kwizinto ezibhaka. Banikeza njengendlela ehlukile yokudla ushukela osesetshenziswe. Kulabo bantu abafuna ukuguqula i-carbohydrate yabo, ama-date angeke abe yindlela enhle kakhulu, njengoba ecebile ama-carbohydrates, ushukela, futhi ephezulu kwi-chart index index. Ukudla okunomthelela ophezulu we-glycemic kucatshangwa ukuthi kuphakamisa ushukela wegazi ngokushesha futhi omunye ukudla okuphansi eshadini.
| Izinsuku Zamaqiniso Okudla | |
|---|---|
| Usuku loku-1 lomsebenzi (8 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 23 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 54.45mg | 2% |
| Ama-carbohydrate 6.2g | 2% |
| I-Fiber Diet 0.7g | 3% |
| Ama-Sugars 5.3g | |
| Amaprotheni 0.2g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Usuku olulodwa, olulinganisa amasentimitha amabili ubude obude, luqukethe cishe amakholori angu-23, 6.2 amagremu ama-carbohydrate, ama-5.3 amagremu noshukela i-0.7 amagremu. Uma unesifo sikashukela futhi uhlangabezana neshukela eliphansi legazi, ukuchitha izinsuku ezimbalwa kungasiza ukuletha ushukela wegazi lakho ezingeni elivamile. Ngakolunye uhlangothi, uma ubheka ukunciphisa ukudla kwakho kwe-carbohydrate nokuphatha ushukela wegazi, izinsuku zokudla zingabangela ukuba ushukela wegazi wakho ukhule.
Ngakho-ke, ingxenye yokulawula ukukhonza kwakho kwezinsuku kubalulekile.
Izinzuzo zezeMpilo zeDates
Izinsuku ziwumthombo omuhle we-fiber, cishe amagremu amathathu kokukhonza okulodwa (cishe izinsuku ezintathu). Ucwaningo luye lwabonisa ukuthi abantu abasebenzisa inani elanele le-fiber, banesisindo esinempilo. Ukudla okunezintambo ezicebile kungasiza ekulawuleni ushukela wegazi, ukukhulula ukuqokwa, nokunciphisa i-cholesterol embi (i-LDL). Noma nini lapho ukwandisa i-fiber yakho yokudla, kubalulekile ukwandisa ukufaka amanzi ngesikhathi esifanayo. Ukungenzi kanjalo kungaba nethonya elihlukile futhi kubangele ukuba uqinisekiswe.
Imibuzo Ejwayelekile Ngezikhathi
Yiziphi izinhlobo zamadethi atholakalayo ukuthenga? Yiziphi izinsuku ezifakiwe?
Izinsuku ezifakiwe zingathengwa kwifomu lephakheji: lonke, eliqoshiwe, noma elixotshiwe. Izinsuku ezithuthukisiwe ziboshwe ufulawa lwe-oat, ufulawa welayisi noma i-dextrose futhi zisetshenziselwa ukubhaka. Ijusi yosuku libuye litholakale ukuthenga futhi lingasetshenziswa ekwenzeni izimpahla ezibhakiwe noma ama-smoothies.
Ukuthatha nokugcina Izinsuku
Nakuba izinsuku ezifakwe emaphaketheni, kokubili kukhishwa futhi kungabikho ukutholakala kuyatholakala unyaka wonke, inkathi yosuku olusha luqala ngo-Okthoba kuya kuDisemba. Izinsuku kufanele zivele zigcwele, ziluhlaza futhi zimanzi. Unokuthungwa okunamathelayo, okuthandwayo okucishe kufakwe kanye ne-flavour ecebile.
Izinsuku ezintsha sezivele zihambile ukusuka kude ukuze zifike esitolo sakho sokudla, ngakho-ke zingabanjwa cishe emasontweni amabili kuya kwamabili esiqandisini esitsheni esingenalutho. Izinsuku ezomile, ezifakwe emaphaketheni zingagcinwa ekamelweni lokushisa emgodini ongenamanzi endaweni epholile, eyomile cishe izinyanga ezingu-6 noma esiqandisini kuze kube unyaka.
Izindlela Ezempilo Zokulungiselela Izinsuku
Amaminithi anikeza ukunambitheka nokuswakama kwempahla ebhaka, njengezinkwa, ama-muffins, amakhukhi, nama-tarts. Bangakhonzwa okugxilwe ngenyama noma ushizi njenge-appetizer noma isiphuzo noma bakhonze ngezithelo omisiwe namantongomane. Izinsuku eziqoshiwe zinganezelwa ku-yogurt, okusanhlamvu okushisayo, namaprotheni amabha.
Ukuze uvimbele ukunamathela, ungathula ummese wakho ngefulawa.
Ngabe ungathanda, ama-substitute ama-raisin noma ama-apricot lapho efaka izitsha ezinomsoco, ezifana nama-roasts.
Ukupheka Ngezikhathi
Ngokujwayelekile isetshenzisiwe njengesithako se-allener nature, izinsuku zingasetshenziswa ngokuhlakanipha ekuphekeni. Hlanganisa izindlela zokupheka ezinomsoco, amaprotheni, namafiber.
- Ngobusuku obungu-Walnut no-Date Oats
- Usuku Namaprotheni Ama-Bars
- Ingulube i-Tenderloin ne-Date no-Cilantro ihlukana
> Imithombo:
> AmaDates ase-California. Ezempilo Nokudla. http://www.datesaregreat.com/health-nutrition/
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 803-804.