Ukudla okuhlukanisiwe kungaphakathi kweqembu lezindlela zokwehlisa isisindo ezingavimbeli noma yiluphi uhlobo lokudla futhi kuvumela umuntu onquma ukukulandela ukuthi adle okuncane kwakho konke, ngakho-ke akubhekwe njengohlobo lokudla olunemingcele.
Lolu hlobo lokudla lwenzelwe labo abafuna ukwehlisa isisindo kanye nalabo abafuna ukugcina isisindo sabo futhi bagweme ukuzuza amakhilogremu engeziwe. Ngezansi, ngizokutshela okwengeziwe ngokudla okuhlukanisiwe ukuze ufunde ngazo zonke izinzuzo nezingozi zako.
Izici zokudla okuhlukanisiwe
Ukudla okuhlukanisiwe kungokweqembu lokudla okungavimbeli noma yiluphi uhlobo lokudla ohlelweni lwabo lokunciphisa isisindo. Isihluthulelo salokhu kudla ukuhlukanisa amafutha, amaprotheni, nama-carbohydrate , ngaleyo ndlela kugwenywe ukudla ndawonye esidlweni esifanayo.
Ngokuthatha lezi zakhi zomzimba ngokwehlukana , umzimba usebenzisa amanye amafutha owagcinile ukuze usebenze kahle, kanye nokukhipha inani elikhulu loketshezi, okusiza ukunciphisa amafutha emzimbeni.
Enye yezinzuzo zalolu hlobo lokudla ukuthi kusiza umuntu olulandelayo ukuhlukanisa ngokucacile uhlobo ngalunye lokudla . Ngale ndlela, umuntu angadla ngendlela enempilo nelinganiselayo.
Amaqembu okudla ekudleni okuhlukanisiwe
Njengoba ngishilo ngaphambili, isici esiyinhloko sokudla okuhlukanisiwe ukuthi kuhlanganisa izinhlobo ezahlukene zokudla ngokwezakhamzimba ezikuqukethe.
ama-carbohydrate
- Ilayisi
- Ukolweni
- Pan
- Pasta
- Ummbila
- I-Legumes
- inkinobho yomcibisholo wokuphenya
- Izambane
Amafutha
- Amafutha omnqumo
- Amafutha we-sunflower
- I-Avocado
- I-almond
- I-Pistachio
- Ama-hazelnuts
- Ama-Walnuts
- chocolate
- Amapayipi
amaprotheni
- I-Carne
- I-Pescado
- Ukudla kwasolwandle
- Okuphuma ubisi nobisi
- Amaqanda
Izithelo
- ikiwi
- I-Lemon
- I-Naranja
- UTangerine
- Iphayinaphu
- Uva
- Ama-Strawberry
- I-Apple
- Banana
- utamatisi
- Pera
- IPENTSHISI
Imifino nemifino
- Ilethisi
- I-Swiss chard
- UCelery
- isitshalo esihlobene no-anyanisi
- Broccoli
- Ukholifulawa
- I-asparagus
- Isipinashi
- Amakhowe namakhowe
- Isitshalo seqanda
- Ithanga
- Ikhukhamba
- I-Pepper
- UZucchini
Ukuhlanganisa kanjani ukudla ekudleni okuhlukanisiwe
Nazi iziqondiso okufanele uzilandele lapho uhlanganisa ukudla okuhlukene ekudleni okuhlukanisiwe:
- Awukwazi ukuhlanganisa ukudla okunamafutha ne- amaprotheni
- Awukwazi ukuhlanganisa okuhlukile carbohydrate epuletini elifanayo.
- Akufanele uhlanganise ama-carbohydrate ne- amaprotheni
- ngakho imifino efana nemifino ungakuxuba nokunye ukudla inqobo nje uma kungezona izithelo.
- Kufanele udle isithelo ku- phakathi kwamabili noma ntambama futhi ngaphandle kokuxubana nokunye ukudla.
- Akufanele udle amaprotheni noma ama-carbohydrate ngesikhathi sedina.
- Ugwadule Kufanele iqukethe ikhofi, ukumnika noma i-yogurt eshibhile.
- Ngenkathi udla awukwazi ukuphuza iziphuzo ezinoshukela noma amajusi.
- Ukungeniswa kwe- utshwala noshukela.
Isibonelo semenyu yamasonto onke yokudla okuhlukanisiwe
Ngezansi ngizokukhombisa isibonelo semenyu engasebenza njengesisekelo salokho okuhlongozwayo ekudleni okuhlukanisiwe.
- UMsombuluko: Okwekusasa isitsha se muesli nobisi ukumnika itiye eliluhlaza. Ekuseni ungaba nayo eyodwa ucezu lwesithelo. Ukudla i-pasta nemifino kanye ne-yogurt ene-skimmed. Ukudla isiqeshana sesithelo. Ukudla kwakusihlwa isaladi eluhlaza, izinhlanzi ezibhakiwe nokumnika.
- NgoLwesibili: Okwesinkwa sasekuseni nge amafutha e-olive nekhofi. Ekuseni phakathi nocezu lwesithelo. Ngesikhathi sokudla kwasemini inkukhu ebhakiwe nemifino kanye ne-yoghurt enesikimu. Ukuthola ukumnika ukudla okulula. Ngesikhathi sokudla a iqanda eliqhuqhiwe elinemifino nokumnika.
- NgoLwesithathu: Ngesikhathi sasekuseni ungaba nakho amasoseji ahlukahlukene eduze kokumnika. Ekuseni phakathi nocezu lwesithelo. Ukudla i- imidumba nesaladi yemifino kanye ne-yogurt enesikimu. Uma kuziwa ekutholeni isidlo, ucezu lwesithelo. Ukuze kudle isidlo sakusihlwa imifino ethosiwe, a i-prawn omelette yesiFulentshi nokumnika.
- NgoLwesine: Okwebhulakufesi ungaba nakho okunye okusanhlamvu nge yogurt ephilayo eduze a ukumnika itiye elibomvu. Ekuseni phakathi nocezu lwesithelo. Ngesikhathi sokudla kwasemini ipuleti lesitshulu se-turkey nokumnika. Ukudla isiqeshana sesithelo. Okokudla kwakusihlwa isaladi eluhlaza kanye nama-clams ashubile kanye ne-yogurt ephilayo.
- NgoLwesihlanu: Kwebhulakfesi ushizi ongenamafutha kanye neyogathi ephilayo kanye nokumnika. Ekuseni phakathi nocezu lwesithelo. Ukudla amanye ama-macaroni anamakhowe kanye neyogathi ye-bio. Ukudla isiqeshana sesithelo. Okwe-dinner kancane salmon eyosiwe kanye ne-yoghurt enesikimu.
- NgoMgqibelo: Ngesikhathi sasekuseni ungaba nakho ubhontshisi onamafutha omnqumo kanye ne-yogurt ene-skimmed kanye ne-infusion. Ukuba nocezu lwesithelo ngesidlo sasemini. Ngesikhathi sokudla kwasemini inyama yenkomo eyosiwe ngemifino eshayiwe kanye nokufakwa ngaphakathi. Ukudla isiqeshana sesithelo. Okokudla kwakusihlwa i-omelette ye-asparagus nokumnika.
- NgeSonto: Ngesikhathi sokudla kwasekuseni inkomishi ye-muesli nge-yogurt ene-skimmed kanye ne-infusion. Ngesidlo sasemini ucezu lwesithelo. Ukudla ipuleti lesitshulu se-turkey nemifino kanye ne-yoghurt enesikimu. Ukudla isiqeshana sesithelo. Esikhathini sakusihlwa ungaba nakho isobho lemifino kanye nezinye izimbaza ezinamanzi kanye nokufakwa ngaphakathi.
Ingabe ukudla okuhlukanisiwe kuyasebenza?
Ngokusho kweningi lezazi zokudla okunempilo, ukudla okuhlukanisiwe kuyindlela ephelele yokunciphisa isisindo yokwehlisa amakhilogremu ambalwa engeziwe ngaphandle kokuzizwa ulambile kakhulu futhi ngenkathi usanikeza umzimba izakhamzimba ezanele . Ngokusobala, isihluthulelo sempumelelo yokudla akusikho ekuhlukaniseni amaqembu okudla ahlukene , kodwa kunalokho okuqukethwe kwayo okunama-calorie aphansi kanye nokuvinjelwa kwemikhiqizo ehlukahlukene eyingozi njengoshukela notshwala.
Noma kunjalo, ngezansi ngifake ividiyo ukuze ukwazi ukunquma ukuthi kufanelekile yini ukuqala lokhu kudla nokunciphisa lawo makhilogremu engeziwe ukuze ubuyisele umzimba wakho omdala.