Ngaba ikofu ikwenza utyebe?

uyathandabuza ukuba ikofu ikwenza utyebe

Kuyaziwa ukuba ngamaxesha ehlobo, abaninzi abantu baya kwisidlo sokunciphisa amafutha omzimba ukuya elunxwemeni kwaye babonise umzimba omhle. Apha kulapho omnye wemibuzo ephindaphindiweyo uvela khona:ikofu ikwenza utyebe? Kukho iintsomi ezininzi malunga noku.

Ngesi sizathu, siza kunikezela eli nqaku ukukuxelela ukuba yeyiphi ikofu yokutyebisa ngokwenene kunye neempawu zayo.

Ngaba ikofu ikwenza utyebe?

iintlobo zekhofi

Ikofu inokukwenza utyebe okanye unciphise umzimba, kuxhomekeke kwindlela oyilungiselela ngayo kwaye uyisele. Ke, kufuneka wazi ukuba ikofu yodwa ayizukutyeba, kwaye ineenzuzo ezininzi zempilo. Ingxaki iza xa sincedisa ikofu nge cream, ubisi, itshokolethi, iswekile...

Enye into omele uyigcine engqondweni malunga ne-caloric intake yekofu yakho kukuba kuxhomekeke kwindlela oyilungiselela ngayo. I-30 grams yekhofi ngaphandle kokuzaliswa inikezela ngeekhalori ezi-2 kuphela, ngelixa ukuba icube yeswekile yongezwa, lo mfanekiso unokufikelela kwiikhalori ezingama-22. Kwakhona, kufuneka uhlale ukhumbula ukuba izongezelelo ezininzi ezongezelelekileyo, iikhalori ezininzi ziya kuba nazo, umzekelo, ukuba ungeze iswekile kunye nobisi kwi-30 grams yekhofi, iya kukunika malunga neekhalori ezingama-50. Njengoko ubona, ukuba ikofu ikwenza utyebe, kungenxa yezongezo ezongeziweyo, kodwa ikofu ngokwayo ayiyi kukwenza ube nobunzima.

Ngaba ubisi nekofu zikwenza utyebe?

iikhalori zekofu

Kuxhaphake kakhulu ukuncedisa ikofu ngobisi. Njengoko besesitshilo ngaphambili, ubisi lunokukwenza utyebe, okanye ubuncinci lukunike ithuba elingcono lokutyeba kunokuba ungaseli ikofu.

Ukuba injongo yakho kukulawula ubunzima, kukulungele ukusela ikofu emnyama, ngaphandle kobisi olongezelelweyo okanye iswekile. Ngapha koko, ukuba awuyithandi incasa yekofu emnyama, ungasoloko ukhetha ubisi olutyibilikayo, kuba lubonelela ngeecalories ezimbalwa kunobisi olupheleleyo.

Ke sigqibe kwelokuba ukusela izixa ezilinganiselweyo zekofu kuphela kunokukunceda unciphise umzimba, kodwa khumbula ukuba ikofu egqithisileyo okanye eneswiti, ubisi olufakwe switi epheleleyo okanye engeyiyo yobisi, kunye notywala obufana newhisky bunokutyeba.

Iinzuzo zokusela ikofu ukunciphisa umzimba

Njengoko usenokuba uyazi, ikofu ihlala idityaniswa nento eswiti ngenxa yobukrakra bayo. Nangona kunjalo, njengoko besibhengeze ngaphambili, ikofu ngokwayo inezibonelelo ezininzi zempilo kunye nokuncipha kobunzima:

  • Ukukhawulezisa imetabolism: Ngenxa yolu mgangatho, ikofu yenza amanqatha avutha ngokukhawuleza kwaye aqine ngakumbi ukuze umzimba wakho ungatshisi iikhalori ezingaphezulu kunokuba kufanelekile.
  • Yehlisa umdla wokutya: Ngenxa yobuninzi bamandla obunikezayo, ikofu iyanciphisa ukutya, okuyipropati enqwenelekayo kwabo bazama ukunciphisa umzimba kunye nokukhangela ukutya okwanelisayo.
  • Iimpawu zeDiuretic: Konke ukutya okuqulethe iipropathi ze-diuretic kulungele ukunciphisa umzimba kuba i-electrolytes kunye namanzi asusiwe emzimbeni ngenxa yokusetyenziswa koku kutya. Ikofu inokuba ngumhlobo omkhulu ukuba ufuna ukunqanda ukugcinwa kwamanzi.
  • Inika iikhalori ezimbalwa: Njengoko besichazile ngaphambili, ikofu ibonelela ngeekhalori ezimbalwa kakhulu, ngoko awuyi kuzuza ubunzima.

Njengoko ubona, ikofu ineempawu ezinokukunceda ulahlekelwe isisindo, kodwa khumbula, ukuba ufuna ukunciphisa okanye ukulawula ubunzima bakho, kukulungele ukubandakanya ukutya okunempilo kunye nokuzivocavoca ngeveki kwindlela yakho yesiqhelo.

Ingakanani iswekile enokongezwa kwikofu

Kubantu abaninzi, ukusela ikofu ngaphandle kwezongezo kuya kuba mnandi ngenxa yencasa yayo ekrakraNangona kunjalo, kufuneka ukwazi ukuba iswekile yenye yezongezelelo ezibonelela ngeekhalori ezininzi kunye nesinye sezizathu zokuba sityebe kakhulu, sikholelwa ukuba ikofu ikwenza utyebe.

Ukuba awufuni ukufumana ubunzima, sincoma ukuba uphephe iswekile emdaka kunye neswekile eyongeziweyo, kuba nangona le yokugqibela ineekhalori ezimbalwa, umahluko uncinci. Njengenye indlela ungasebenzisa ubusi (300 kcal nge-100g), nangona oku kutya kukwatyebisa, into entle kukuba ibonelela ngesixa esikhulu sezondlo kunye nezona antioxidants ziluncedo, iiminerali zomzimba wakho kunye neevithamini ezininzi.

Ngakolunye uhlangothi, unokwenza ikofu yakho ibe mnandi nge-stevia okanye i-saccharin, ezi ndlela zimbini aziboneleli ngeekhalori kwaye ngelixa zitshintsha incasa yokufakwa kwakho, uya kukwazi ukulawula ubunzima bakho ngokulula.

Iikhalori kudidi ngalunye lwekofu

ikofu ikwenza utyebe

Ngezantsi, emva kokuphendula umbuzo wokuba ikofu iyatyeba na, singathanda ukunika uluhlu olupheleleyo lweekhalori kuhlobo ngalunye lwekofu.

  • Express okanye rhoqo: 2 kcal. Nantsi impendulo kumbuzo wokuba ukusela ikofu kuphela kuya kukwenza utyebe. Ngokucacileyo akukho ngaphezu nasiphi na esinye isiselo esisezantsi sekhalori. Ngenxa yokuba ifakwe kuphela kwiimbotyi zekofu ezikhethiweyo.
  • eMelika: 2 kcal. Njengekofu emnyama, i-Americano isaqhubeka ikofu, ngoko iqulethe amanzi kuphela, kodwa ngaphezu kwekhofi emnyama okanye i-espresso.
  • Inqunyulwe: malunga ne-18 calories. Iikhalori ziyenyuka okanye zihla kuxhomekeke kuhlobo lobisi olusetyenziselwa ukululungiselela.
  • Milky: 72 iikhalori. Iikhalori zinyuka xa ipesenti ephezulu yobisi isetyenziswa kunekofu ye-cortado. Ukongeza kuloo nto, kufuneka songeze ukuba iza kwiglasi yomthamo omkhulu. Ngoko ke, iilati ziyakwazi ukufumana ubunzima kunokongeza nje ubisi.
  • ICapuchino: 56kcal. I-cappuccino ayityebisi kancinci kunelatte kuba yenziwe ngegwebu endaweni yobisi. Ewe kunjalo, ukuba nje ezinye i-seasonings ezifana ne-cocoa powder azifakwanga.
  • Uyeza: 256 iikhalori. Ukonyuka okubonakalayo kweekhalori kwikofu yaseVienna kungenxa yokusetyenziswa kwecocoa kunye nekhilimu ekulungiseleleni kwayo.
  • Itshokholethi: 334 iikhalori. Oku kudla kwekhalori kubaluleke kakhulu xa kuthelekiswa nezinye iikofu esinokuzifumana kwimenyu yayo nayiphi na indawo yokutyela okanye elungiselelwe ekhaya kuba yenziwe ngobisi olujikisiweyo endaweni yobisi oluqhelekileyo.
  • ikofu yemocha: 330 iikhalori. Ikofu ye-Mocha ineekhalori ezifanayo njengekofu ye-bombo. Ukubeka nje ngokulula, tshintshisa ubisi olujingisiweyo kwikoko kwaye usebonelela ngeekhalori ezininzi ngekomityi yekofu.
  • Irish: 210 iikhalori. Ukunyuka kweekhalori kubangelwa ukusetyenziswa kwekhrimu kunye notywala, ngakumbi i-whisky.
  • Carajillo: malunga ne-75 calories. Ngendlela efanayo, kwimeko ye-carajillo, ukunciphisa iikhalori xa kuthelekiswa nekofu yase-Irish kubangelwa ukuba ihanjiswa kwikomityi encinci. Kwakhona, ixabiso layo le-caloric liya kuxhomekeka kuhlobo lotywala olusetyenzisiweyo.

Ngenxa yoku, sinokugqiba ukuba ikofu ngokwayo ayikwenzi ukuba utyebe, kuphela ngenxa yokuxhaswa kwayo. Ukunciphisa isixa seswekile, ubisi kunye nezinye izithako ezifana nekoko okanye utywala kuya kusinceda ukuba sidle iikhalori ezimbalwa ezingeyomfuneko kwaye ngoko sonwabele incasa yayo ngakumbi.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba ikofu ngokwenene ikwenza utyebe okanye hayi.


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