Amandla kagesi inani lemithombo yamandla, njengoba limelelwa inani lamakholori, ngesisindo esithile sokudla. Ukudla kwamandla kagesi kunenani elikhulu lama-khalori ngokukhonza. Isibonelo sokudla esinamandla amakhulu kakhulu i-ayisikhilimu ngoba inamakholori amaningi avela ushukela namafutha afana nesayizi encane yokukhonza. Isipinashi sinamandla ephansi ngoba kunezingqikithi ezimbalwa kuphela ezigcwele amaqabunga esipinashi.
Amandla kagesi anqunywa inani lama- macronutrients (amaprotheni, amafutha, ama-carbohydrate), i-fiber, namanzi. Ama-fibre namanzi anama-khalori amaningi, ngakho-ke ukudla okuqukethe ama-fibre amaningi noma amanzi anezinga elingaphansi kwamandla. I-fat has cishe amakholori ayisishiyagalolunye ngegrama ngayinye, ngakho-ke ukudla okuphezulu kumafutha kunamandla kakhulu.
Ukudla Kwe-Energy Low Ukudla
Ukudla okunesisindo samandla esincane kufaka imifino ephezulu enezinhlayiya ezimibalabala ezimibalabala. Ukudla kwamanzi njengezithelo ezigcwele kuncike ekutheni kube namandla amancane-futhi. Ukudla okuphansi kwekhalori kubuye kube nesisindo samandla aphansi, kodwa hhayi ngaso sonke isikhathi, ngakho-ke kubalulekile ukufunda amalebula amaqiniso okudla okunomsoco ukuze wazi amakhilogori amaningi othola nsuku zonke.
Into enhle mayelana nokudla okunesisindo samandla esincane ukuthi ivame ukuba nomsoco- obuningi, okusho ukuthi banezakhi eziningi ezisezingeni eliphezulu. Izinhlobo eziningi zezithelo, amajikijolo nemifino ziphansi kwamakholori, aphezulu fiber futhi aqukethe amaningi amavithamini namaminerali.
Ukuphakama Kwemandla Ephakeme Amandla
Ukudla kwamandla amancane kuhlanganisa amaswidi, ukudla okujulile, amafrimu aseFrance, i-pasta, imifino yesitashi, ama-sauces amnyama, ushizi, amantongomane kanye nembewu. Akuwona wonke ukudla okunomsoco okubi kuwe, kodwa udinga ukubukela usayizi wesabelo sakho uma udla.
Okunye ukudla, njengeziphuzo kanye neziphuzo, kungaba namandla okwehla okuphezulu noma aphansi.
Isobho esisekelwe embhedeni elinemifino ngokuvamile sinomqondo ophansi wamandla ngenkathi ukhilimu isobho kunamandla. Ubisi obunamafutha awunamandla kakhulu-obuningi kunobisi obuvamile, futhi ukudla okune-soda akunamandla-okunamandla kunokuphuza okushukela okweshukela .
Ukusebenza Kwemandla Nokuphathwa Kwesisindo
Ukuphathwa kwesisindo ekugcineni ngokubukela ukuthi mangakhi amakhilogremu owathathayo ngokuhambisana namakhilogori amaningi owashisayo. Uma ugcwalisa ukudla okunesisindo somzimba ophansi, uzozizwa unelisekile ngenkathi ungenisa amakholori ambalwa. Hlela konke okudla ngakho-ke kufaka ukudla okunesisindo samandla esincane esiphezulu nezakhi.
Yiqiniso, okuphambene kuyiqiniso futhi. Uma udla ikakhulu ukudla okunamandla, uzodinga ivolumu enkulu yokudla ukukugcwalisa, futhi ngenxa yalokho, uzothatha amakholori amaningi. Akukuhle uma ufuna ukulahlekelwa isisindo, kodwa kungase kube usizo uma uzama ukuthola isisindo. Uma ngabe kunjalo, qiniseka ukuthi ukhetha ukudla okunamandla okunamandla okunomsoco njengama-avocada, amantongomane, kanye nembewu kunezinto eziphezulu zokudla okungenamsoco we-calories.
Amathiphu Wokubuka Isisindo Sakho
Qala ukudla ngesaladi elula engadini noma isitsha sesobho esicacile. Lokhu kuzogcwalisa isisu sakho ngaphambi kokumba eminye into enamandla-enezintambo ezifana ne-pasta, i-pizza noma enye i-entree ephezulu.
Shiya isaladi esindayo ukugqoka futhi ugweme izobho ezinomsoco ezingaphezulu kwamakholori.
Khetha amajikijolo amasha for dessert. Amajikijolo futhi anandi futhi anandi ngakho-ke asikho isizathu sokuqeda ukudla nge-dessert ephezulu. Kodwa, uma ufuna ngempela i-ayisikhilimu noma i-cheesecake, qapha ngokucophelela uphinde udle ukukhonza okukodwa (bheka ubukhulu bokukhonza ephakheji) ukuze ugcine ikhalori yakho ingene ekuhloleni.
Layisha ipuleti yakho ngemifino eminingi. Okungenani isigamu seplate yakho kufanele sihlanganiswe izithelo nemifino ephansi yekhalori. Shiya ingxenye yesine yeplate yakho emthonjeni wakho wamaphrotheni, kanti ikota elisele lingabamba ukudla okune-starchy njenge-pasta, amazambane, noma ilayisi.
Phuza amanzi amaningi. Amanzi anama-calories angama-zero futhi angakusiza ukuba aphile kuze kube sekudleni kwakho okulandelayo, noma okungenani kuze kube yilapho ungathola isisindo samandla esincane esincane.
Khonza izithelo nemifino eminingi ezinganeni zakho. Izingane ezidla izithelo nemifino eminingi zidla ukudla okuncane kakhulu okunamandla. Uma unomntwana odla okukhethiweyo, qhubeka ukhonza izinkomo; ngokushesha noma kamuva, uzothola into ayithandayo.
> Umthombo:
> Amasevisi Okulawula Nokuvimbela Izifo. " Ukudla Okuphansi-Amandla Okunciphisa Nokuphathwa Kwesisindo: Ukusika I-Calories Ngenkathi Kulawula Ukulamba ."