Ezinye (Akuzona zonke) Ukudla okungekho Fat Kungakusiza Wena Slim Down
Uma uzama ukunciphisa isisindo, ukudla okuthengayo esitolo kungenza noma kuphule uhlelo lwakho. Ngakho kufanele ulethe uhlu lokudla okungenawo amafutha okudla uma uzama ukunciphisa isisindo. Sebenzisa lawa mathiphu uphinde uphrinte lolu hlu ngaphambi kokuba uphume esitolo.
Sibutsetelo
Ngakho, yikuphi ukudla okwenza uhlu oluphezulu lokudla okungenamafutha? Ungase umangale. Iningi lalezi zokudla ngokwemvelo azikhululekile kumafutha.
Ezinye zokudla ezingenawo amafutha azifakiwe. Kungani? Ukudla okunambitheka okunye kungaba empeleni ohlelweni lwakho lokulahlekelwa isisindo. Ngesinye isikhathi, lapho abenzi bokudla bekhipha amafutha ekudleni, bawuthatha ishukela, ngakho-ke inani lekhalori lihlala lifanayo. Futhi ukudla kwakho ushukela kudlula ophahleni.
Ukudla okuningi kulolu hlu olungenamafutha kunikeza inzuzo yokudla okunomsoco, kodwa gcina inani lekhalori esheke. Lezi yizinto zokudla okungcono kakhulu zokulahlekelwa isisindo. Ezinye izinyathelo ezibalulwe ngezansi azihlinzeki ngokudla okunomsoco kodwa zizolahla izifiso zakho zamaswidi kanye nokuphatha ngamakhalori ambalwa nje.
Yini engekho kuhlu? Ukudla okungenamsoco njengama-chips nama-cookies, ukudla okuphezulu okukhenkri okufriziwe, ukudla okufriziwe okufriziwe njengezinhlanzi zezinhlanzi, ama-condiments avamile njenge-mayo nesaladi yokugqoka , i-ayisikhilimu ne-uswidi we-candy.
Ukudla Ukulahlekelwa Isisindo
Nasi uhlu lokudla okungenamafutha okudliwa yisisindo:
Ukudla okusemathinini
Ukudla okusemathinini kungaba kuhle ku-dieters kusabelomali. Ukudla okusemathinini kuvame ukonga ngokweqile, ngokuvamile kuhlala isikhathi eside, futhi kungabuyekezwa ngokushesha futhi kube lula. Cabanga ngalokhu okukhethwa kukho:
- Ubhontshisi omhlophe
- Ubhontshisi omnyama
- Ubhontshisi be-Garbanzo
- Utamatisi ekheniwe
- Ummbila okheniwe
- Ezinye imifino ekheniwe
- Isithelo esingenakheni ngaphandle kwesiraphu esongeziwe
- I-tuna (ekheniwe emanzini hhayi ngamafutha)
- Ubhontshisi obunamanzi obungapheli
- Isobho ezikhonjiwe elinesizinda esicacile (gwema isobho)
Uma ubheka ukungenisa kwakho kwe-sodium, hlola ilebula yamaqiniso emfuyo ngaphambi kokuthenga. Ukudla okunamafutha okupheka, okufana namabhontshisi kanye nesobho, kungase kube nosawoti oluningi. Ungahlanza ubhontshisi noma ama-veggies ukunciphisa i-sodium, kodwa bazobe benomunyu owengeziwe kunezinhlobo ezintsha noma ezimile.
Ukudla kwezidakamizwa
Akuwona wonke imikhiqizo yobisi engenawo amanambitheka okuhle. Ngakho kubalulekile ukucabangela ukunambitheka lapho ukhetha. Ngezinye izikhathi ukuthenga i-fat-fat version kungcono ngoba uzokwaneliseka ukudla okuncane futhi udle amakholori ambalwa jikelele.
Nokho, ezinye ze-dieters, noma kunjalo, amafutha amancane ahlinzeka ngokungahambi kahle. Ngakho-ke, khetha ukudla kwakho ngobisi ngokungafanele. Futhi, hlola ilebuli yamaqiniso okudla okunomsoco wokunwetshwa okuneziwe-okunye okungekho ama-fat ekufakeni ubisi kuneshukela ephakeme. Cabanga ngalokhu okukhethwa kukho:
- I-yogurt yamaGrike engenamafutha
- I-yogurt yendabuko engenabala
- I-cream free-fat noma i-fat-fat cream
- Ubisi lwekhono
- I-fat-fat cheese njengengxenye ye-skim mozzarella
- Ukhilimu okuncishisiwe noma ukhilimu omuncu omuncu
Ama-Condiments
Uma ungaphila ngaphandle kwama-sauces futhi usakazeka, ungase ukwazi ukulahlekelwa isisindo ngokushesha. Izikhathi eziningi ama-condiments afaka ama-khalori ngaphandle kokungeza ukunambitheka okuningi. Kodwa, uma ukhetha ukungeza izidlo ekudleni kwakho, khetha lezi zinhlobo ezikhululekile:
- Amanothi anciphisa amafutha noma ama-salad-free
- I-light mayo
- I-Salsa
- Ama-Budget we-Butter
- Uviniga
- I-cocktail sauce
- Isithelo soshukela esinciphile sisakazeka noma siphume
- I-soy sauce
- Utamatisi sauce
Amaphrotheni
Amaprotheni ahlanzekile kufanele afinyelele ohlwini lwakho lokudla okunomusa. Iqukethe amanoni, kodwa inikeza amandla okunondla okunempilo. Cabanga ngalokhu:
- Umhlabathi ophansi we-turkey ( qinisekisa ukuthi ukhetha izinhlobo ezinhle kakhulu )
- Izinkukhu ezingenasikhumba kanye nama-turkey amabele
- Ukusikeka okubandayo okunjengomunyu ophekiwe osikiwe
- Izingcezu ezinkukhu ezifutshiwe noma eziqandisini
- Inhlanzi entsha noma efriziwe nezinhlanzi zasolwandle
- Amaqanda, amaqanda, noma amaqanda abamhlophe
- Ama-alimondi
Amaswidi
Ezweni eliphelele, i-dieters ngeke idinga ukuphathwa. Kodwa sonke sidinga ukwelapha okumnandi njalo. Lezi yizikhethelo ezihle kakhulu zokudla (ezinye ziqukethe amanoni amancane, kodwa eziningi zinamafutha):
- Ama-candies anzima
- I-Gum
- Tootsie Rolls
- Lollipops
- I-Jello izindebe ezingenamanzi
- Amafutha e-ayisikhilimu aphansi noma ama-fat-fat
- Ukujima
- U-Sorbet
- I-Sherbet
- AmaFudgesicles
Isinkwa nezinhlamvu
Zama ukukhetha isinkwa esiphezulu sezintambo nezinhlamvu, ngisho noma zihlinzeka ngamafutha amancane. Kodwa zama ukugcina izinqumo zakho ziphansi khalori. Cabanga ngalokhu:
- Uhlamvu oluphelele, ishukela elincishisiwe, kanye nama-bran okusanhlamvu
- Isinkwa sonke sezinhlamvu
- Irayisi elibomvu
- I-phala yonke yengqolowa
- Oatmeal (gwema amaphakethe ashukela aphezulu)
- I-pasta yonke yezinhlamvu
Izwi elivela
Ngokuthola konke lokhu kuhlu lokudla okungenamafutha nokudla okunomsoco-obungane, uzobe usulungele ukusingatha ukulungiselela kokudla kwesidlo sokugcina kanye nanoma yiziphi izifiso eziza kuwe.