Ngaba ukutya okungenaswekile kunokwenzeka?

ukutya iswekile free

Ukutya okungenaswekile kunqanda iswekile eyongeziweyo. Oku kubandakanya ukutya okuneswekile okufana neelekese kunye nesoda, nangona iswekile eyongeziweyo inokufunyanwa ifihlwe kukutya okunetyuwa okufana nesosi yepasta. Iinguqulelo ezigqithisileyo zokutya okungenaswekile zinokunciphisa ukutya okuneswekile yendalo, njengeziqhamo kunye nemifuno, kodwa oku akukhuthazwa ngokubanzi njengenxalenye yokutya okunempilo, okunokulinganisela.

Xa iingcali zokutya kunye nezondlo zibhekisela kukutya "okunoshukela", zihlala zibhekisela kukutya okuqulethe iswekile eninzi eyongeziweyo, nayiphi na uhlobo lwe-caloric sweetener eyongezwa ekudleni. Ii-sweeteners ezenziweyo, ezifana ne-sucralose, azikho caloric. Iswekile inika amandla (oko kukuthi, iikhalori) kodwa ayiniki xabiso lesondlo elongezelelweyo, yiyo loo nto iikhalori zeswekile zihlala zibhalwe "iikhalori ezingenanto."

Ukutya okuneswekile eyongeziweyo kaninzi akunazo iivithamini ezaneleyo kunye neeminerali zokwenza zonke iikhalori zeswekile ezongezelelweyo, kwaye ukutya okuninzi kakhulu kunegalelo ekufumaneni ubunzima kunye neengxaki zempilo ngenxa yoko. Eyona nto iphambili kukuba ngelixa iswekile encinci inokuthi ilungile, iswekile eninzi ikhokelela ekuzuzeni ubunzima kunye nesifo esingapheliyo.

Ukutya okuvunyelweyo

Ii-sweeteners ezenziweyo zinokubonelela ngenye indlela kwiswekile kuba zineekhalori ezimbalwa okanye azinazo, kodwa kukho impikiswano eninzi ejikeleze iswekile endaweni yazo. Iingcali ezininzi zezempilo kunye nezondlo ziye zaphakamisa imibuzo malunga nokuba ii-sweeteners ezenziweyo zisempilweni, zikhuselekile, kwaye ziyasebenza ekulahlekeni kobunzima. Abanye baye baphikisa ngelithi izinto ezithatha indawo yeswekile zineswiti kangangokuba eneneni zivuselela incasa yokutya okuswiti neziselo. Kwelinye icala, abanye abaxhasi bathi izimuncumuncu ezenziweyo zinokunceda abantu ukuba bazikhwebule kwiiswekile ezongeziweyo kwaye baziphelise ngokupheleleyo.

Nangona kungekho "kusemthethweni" ukutya okungenaswekile, iingcali zezondlo ziyavuma ukuba eyona ndlela inempilo yesicwangciso sokutya isusa iswekile eyongeziweyo ngokugxila ekutyeni okupheleleyo kunokutshintsha nje iswekile nge-zero-calorie sweeteners.

Kubalulekile ukunciphisa ukutya kwakho kweswekile eyongezelelweyo kwi-100 ukuya kwi-200 calories ngosuku. Wonke umntu kufuneka anciphise ukungena kweswekile kwi-10% yeekhalori zemihla ngemihla okanye ngaphantsi.

Ukutya okuneswekile yendalo

Ukutya okupheleleyo okuqulethe iswekile ngokwendalo akunqanyulwa kwimida yokutya okungenashukela. Umzekelo, ngelixa iziqhamo ezipheleleyo ezifana neorenji kunye nepayinapile kunye ne-100% yejusi yeziqhamo ziswiti ngokwendalo, azinayo iswekile eyongeziweyo.

Okungaphandle, kwaye mhlawumbi inxalenye yesizathu esibangela ukudideka, iimveliso ezifana neziselo zeziqhamo eziqulethe iswekile eyongezelelweyo. Ngokomzekelo, ezininzi iziphuzo zejusi ye-cranberry zidibanisa ijusi yeziqhamo (eziqulethe ishukela yazo ngokwemvelo), iswekile eyongezelelweyo kunye namanzi.

Nangona kuvunyelwe kwisidlo esingenaswekile, kusenokufuneka silawule amanani ekhalori ngeeswekile zendalo ezifana nezo zifumaneka kwisiqhamo ukuba ukwehla kobunzima yenye yeenjongo zakho. Isixa esikhulu sejusi yeziqhamo sinokuba neekhalori ezininzi njengeglasi yesoda eneswekile. Kodwa ubuncinci ijusi ikwabonelela ngeevithamini kunye neeminerali.

Iziselo ezingenaswekile

I-Soda, i-lemonade, iti ye-iced emnandi, kunye nemidlalo emininzi kunye neziselo zamandla ziqulethe iishukela ezongezelelweyo kwaye, ngenxa yoko, azivumelekanga kwisidlo esingenashukela. Abameli bokutya okungenaswekile bakhuthaza ukusela amanzi alula okanye i-carbonated, itiye okanye ikofu engaxutywanga, kunye ne-100% yejusi yeziqhamo (ngokumodareyitha).

Umzekelo wemenyu

Into esiyidlayo kwi-sugar-free diet inokuxhomekeka ekubeni sinengxaki yempilo okanye sineenjongo ezithile zokunciphisa umzimba. Ngokomzekelo, abantu abatya ukutya okune-carb ephantsi njenge-keto banokuphepha iziqhamo ezininzi kunye ne-carbohydrates eyinkimbinkimbi, enokuthi ifakwe kwezinye iinguqu zesicwangciso sokutya esingenashukela.

Isicwangciso sokutya seentsuku ezintathu esilandelayo asibandakanyi konke, ngumbono nje oqhelekileyo wokuba iintsuku ezimbalwa ekutyeni okuneswekile esezantsi kuya kujongeka njani.

Usuku loku-1

  • Ukutya kwasekuseni: i-omelette yemifuno; I-1 isipinashi kunye nejusi ye-kale eluhlaza; 1/2 indebe yamaqunube
  • Isidlo sasemini: Isaladi yeCitrus, Kale, kunye neQuinoa
  • Isidlo sangokuhlwa: I-salmon eyosiweyo kunye nequinoa kunye ne-1/2 yekomityi ye-broccoli egcadiweyo

Usuku 2

  • Isidlo sakusasa: Isitya seoatmeal kunye nesipinatshi kunye ne-feta, isiqingatha segrapefruit
  • Isidlo sasemini: Ukusonga kweTuna; 1 ikomityi ebomvu yekhari isuphu yelentile kunye nekale
  • Ukutya isidlo sakusihlwa: I-Chicken roll-up efakwe kwi-quinoa; imifuno yasentwasahlobo ixube neoli yeoli

Usuku loku-3

  • Isidlo sakusasa: 1 ikomityi yesidlo sakusasa iquinoa egcwele amaqunube axutywe amatsha kunye neealmondi
  • Isidlo sasemini: 3/4 indebe yenkukhu ye-avocado isaladi; 1 indebe yesobho yemifuno
  • Ukutya isidlo sakusihlwa: I-1 yokukhonza i-prawns yaseMedithera eyosiweyo kunye nemifuno yemifuno; I-1 ikomityi yerayisi emdaka okanye i-couscous

iswekile free ukutya ukutya

Inzuzo

Kukho iinzuzo ezininzi zokutya ngaphandle kweswekile eyongezelelweyo.

ngokoqobo kwaye ngokoqobo

Ukutya okuninzi, ngakumbi ezo zikhuthaza ukwehla kobunzima, azihlali zinyanisekile ekusebenzeni. Ezinye izidlo zenza amabango anesibindi okuncipha ngokukhawuleza kobunzima ngexesha elifutshane. Kodwa amaxesha amaninzi, ezi zicwangciso ziphela zingaphumeleli, kwaye nakuphi na ukwehla kobunzima obufunyenweyo kunokwenzeka ukuba kuphinde kubuyiselwe xa sele kuphinde kwaqala ukutya rhoqo.

Ukutya okupheleleyo okugxilwe kukutya okungenaswekile kufundisa indlela yokuphila esempilweni, kuba ukusika iswekile eyongeziweyo kuthetha ukuba ususa ukutya okuninzi okupakishwe kunye nokucutshungulwayo okuqulethe izithako ezenziweyo.

kulula ukulandela

Ukutya okungenaswekile akukho xesha, izikhokelo, imithetho, okanye izithintelo (ngaphandle kokuphelisa iiswekile ezongezelelweyo). Akukho zincwadi zokuthenga okanye iimveliso okanye izongezo onokurhuma kuzo, kwaye azivunyelwanga ngumntu omnye odumileyo okanye umntu odumileyo.

Konke okufuneka sikwenze kukuphepha iswekile eyongezelelweyo ngokutya okupheleleyo, ukutya okungalungiswanga nanini na xa kunokwenzeka, okwenza oku kube yisicwangciso esilula ukulandela.

bhetyebhetye kwaye ubhetyebhetye

Ekubeni akukho mithetho enzima kwaye ikhawulezayo kwisidlo esingenashukela, into esiyidlayo ixhomekeke kwizinto esizikhethayo kunye nohlahlo lwabiwo-mali, kwaye isicwangciso sihambelana nendlela yokuphila. Kwakhona, njengoko sizilumla ngokuthe ngcembe kwiswekile kwaye umzimba uqala ukunqwenela ngokwemvelo ukutya okunesondlo, ukutya okungenaswekile kunokukhuthaza ukutya okunengqondo kunye nokunengqondo.

Ngokuhamba kwexesha, ukubambelela kwindlela yokuphila engenaswekile kunokuba ngumkhwa kunokuba kulungiswe okwethutyana okanye ukutya kwexesha elifutshane.

Ezinzileyo

Kusempilweni kwaye kukhuselekile ukutya ngale ndlela ngokungenasiphelo, kwaye iminqweno yeswekile kufuneka ihambe ngokuhamba kwexesha. Logama nje sinamathela ekutyeni okupheleleyo kwaye sifunda iilebhile ngononophelo, sinokukufumanisa kulula ukunamathela koku kutya ixesha elide.

Ukulandela ukutya okungenaswekile (okanye ukutya okuneswekile ephantsi) kufuneka kunikeze izibonelelo zempilo, kuquka ukwehla kobunzima. Kodwa kunokuba nzima ukuphelisa ngokupheleleyo iswekile eyongezelelweyo ekudleni.

Unxibelelwano

Nangona kunjalo, kukho imingcipheko okanye iingozi zolu hlobo lokutya.

Akukho zikhokelo ekufuneka zilandelwe

Ekubeni ayisosicwangciso esisesikweni, ukutya okungenaswekile kunezikhokelo ezimbalwa ngaphandle kokuphelisa iiswekile ezongeziweyo ngokupheleleyo kangangoko kunokwenzeka. Akukho khalori okanye i-carb counting apha, nkqu neengcebiso zolawulo lwesahlulo.

Nangona oku kunokuba luncedo kwabo bafuna isicwangciso sokutya esincinci, abanye abantu banokufuna ulwakhiwo olungakumbi kunye neeparitha ukuhlangabezana neenjongo zempilo kunye nokunciphisa ubunzima. Umzekelo, ngaphandle kweemfuno zekhalori ukuhlangabezana, kusenokwenzeka ukuba utye kakhulu kwesi sicwangciso.

Ifaka umceli-mngeni

Incasa eqhelekileyo yeswekile ecaleni, kukho iswekile eninzi efihlwe kukutya okuninzi (ezinye zazo bezingalindelekanga). Ukwahlula iiswekile ezongeziweyo kwiishukela zendalo kunokuba nzima.

Njengomgaqo jikelele wesithupha, eyona nto ibhetele ukubheja kwakho kukuncamathela kokwenyani, ukutya okupheleleyo kwaye unciphise ukutya okuninzi okupakishwe lula. Siya kuhlala sifunda iileyibhile ngononophelo ukujonga iiswekile ezongeziweyo.

Inkcitho xesha

Nangona ukulandela indlela yokuphila engenaswekile ngokungathandabuzekiyo kunempilo, khumbula ukuba kuya kufuneka silungiselele, sicwangcise kwaye sipheke ukutya okuninzi.

Kwabo bafutshane ngexesha, ukutya okungenaswekile kusenokungabi lolona khetho lufanelekileyo. Ingakumbi ukuba awunayo iingcebiso zobungcali.


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