Ukushintshela kubhiya obulula kuyindlela enhle yokusika ama-calories uma uzama ukwehlisa isisindo. Ngokungafani nobhiya wakudala, ubhiya olula uqukethe inani elincane likashukela, okungenzeka ukuthi uhlobene nendlela ophekwa ngayo. Nokho, ingabe inguqulo enempilo?
Ukuphuza inani elifanayo lobhiya obulula njengokujwayelekile kungase kunganciphisi ukukhuluphala ngendlela esicabanga ngayo. Nokho, kungase kube enye indlela engcono ngaphansi kwezimo ezithile.
Kuyini lokhu?
Amabhiya alula ajwayelekile isitayela se-lager. Ubhiya onjalo unama-calories ambalwa agaywe ku-wort ekuqaleni, ngakho-ke kukhona amakholori ambalwa nama-carbohydrates kubhiya ophelile. Ngezinye izikhathi lokhu kusho nokuqukethwe kotshwala okuncane kancane.
Isibonelo, i-Heineke evamile iqukethe u-5% wotshwala, kuyilapho inguqulo yayo ekhanyayo ifinyelela ku-3%. Qaphela ukuthi utshwala obuphansi noma okuqukethwe kwe-carbohydrate kungakhiqiza ubhiya obumnandi obuncane. Ngakho-ke "ukukhanya" kubhiya kubhekisela kokuqukethwe kwe-carbohydrate, kodwa futhi kusho okunye okunye.
Ubhiya obulula etshwaleni
Ukuze uchazwe njengotshwala obuphansi, ubhiya kufanele uqukathe ngaphansi kuka-1,2%. Ngokuphambene, ubhiya obuncishisiwe busho ukuthi unotshwala obungaphansi kwamandla ajwayelekile alolo hlobo lukabhiya.
Zombili izinguqulo zivame ukuba nama-calories aphansi. Isibonelo, uhhafu wephayinti likabhiya obunotshwala obuphansi liqukethe cishe ama-calories angu-60, uma kuqhathaniswa nelabhu lamandla elivamile elinamakhalori angaphezu kuka-100.
Obhiya abalula kuma-carbohydrate
Yize ingekho incazelo ebekiwe yokuthi uyini ubhiya obune-carb ephansi, ubhiya ojwayelekile uqukethe cishe amagremu angu-11 wama-carbs ngesigamu sephayinti, kanti obhiya abane-carb ephansi bavame ukuba namagremu angu-2 ngosayizi ofanayo wokuphakelwa.
Khumbula ukuthi ubhiya ophansi we-carb wenziwa kuphela ukuqeda ama-carbs, ngakho-ke ungaba nokuqukethwe kotshwala okufanayo nobhiya obujwayelekile. Obhiya be-low-carb nabo kunzima kakhulu ukutholakala eSpain.
Inani lokudla okunempilo
Iphrofayili yokudla okunomsoco kabhiya izohluka kakhulu kuye ngokuthi umkhiqizo kanye nokuqukethwe kwawo kotshwala ngevolumu.
Amanye amabhrendi ahlinzeka ngenye indlela kabhiya okhanyayo equkethe amakhalori angaphansi kuka-100 ngo-350 ml ngamunye ophakelayo, kuyilapho amanye enyuka kancane, aphakathi kuka-120 no-130 amakholori.
Ukuze uqhathanise, ithini elivamile likabhiya liqukethe amakholori angu-155 namagremu angu-13 wama-carbohydrate, kodwa lokhu kuncike kumkhiqizo. Isibonelo, i-Budweiser iqukethe ama-calories angu-145 ku-5% utshwala, kuyilapho i-IPA iqukethe amakholori angu-198 ku-6,5% utshwala.
Lokhu kungenza ubhiya okhanyayo ukhange njengenketho enekhalori ephansi. Nokho, kubalulekile ukuqaphela ukuthi ubhiya okhanyayo nawo une- utshwala obulula, cishe amaphesenti angu-3, kuyilapho ubhiya ovamile uphakathi kwamaphesenti angu-3 nangu-8 utshwala.
Ngokuphathelene noshukela, ithini likabhiya olula linamagremu angu-0,3 kashukela. Ukunikezwa okufanayo kukabhiya ojwayelekile kunamagremu ayiziro kashukela. Inqubo yokuvutshelwa koshukela omncane osetshenziselwa ukwenza ubhiya okhanyayo ingase ichaze ukuthi kungani ubhiya obulula unoshukela omningi kunobhiya ojwayelekile. Nokho, nakuba kukhona ushukela, awumuningi futhi awufakwanga.
okuqukethwe kotshwala
Ubhiya olula wenziwa nge-low-sugar cereal extract, okuvumela ukuvutshelwa okuncane nokukhiqizwa kotshwala obuphansi. Utshwala buwumthombo wama-kilojoule, obunama-calories angu-7 igremu ngalinye. Ngokuqhathanisa, igremu elingu-1 le-carbohydrate noma amaprotheni linama-khalori angu-4, kanti igremu elilodwa lamafutha linama-calories angu-1. Obhiya abalula banamakhalori ambalwa kunobhiya ojwayelekile ngoba baqukethe utshwala obuncane, nge uhla lwamaphesenti angu-3 kuya kwangu-4, kuyilapho ubhiya ovamile bunotshwala obuphakathi kwamaphesenti amahlanu nayishumi.
Futhi, akuwona ushukela omningi okufanele sikhathazeke ngawo kubhiya okhanyayo, kodwa ama-calories. Ama-calories ku-alcohol amakhalori angenalutho, okusho ukuthi azinikezi inani lokudla okunomsoco. Ngakho-ke uma ngokuvamile sidla ama-calories angu-1800 ngosuku, ithini likabhiya elingamakhalori angu-100 lidla amaphesenti angu-55 amakholori ethu, aphuma otshwaleni kanye nengcosana kashukela.
Umehluko ngobhiya ojwayelekile
Kuwo womabili amabhiya, ama-calories amaningi aphuma otshwaleni. Amanye ama-calories avela kuma-carbohydrate.
Isoda yokudla ifinyelela ukuncishiswa kwekhalori ngokushintsha izishukela zokwenziwa esikhundleni sikashukela, kodwa ubhiya olula uzuza ukuncishiswa kwekhalori ngenqubo yokuphisa ehluke kancane uma kuqhathaniswa nobhiya ovamile.
Ubhiya olula uqukethe okuncane utshwala, okungaba kuhle noma kubi kuye ngomgomo wethu. Uma ufuna ukuthola umphumela ojabulisayo, onamakhanda ngobhiya okhanyayo, ibhodlela noma kungenzeka kunganele. Ngakho-ke, sizogcina sesiphuza okubili, okuxakayo okuzosenza sidle ama-calories amaningi kunalokho ebesingakwenza ngobhiya ojwayelekile.
Uma kufika ukunambitheka, ubhiya okhanyayo unambitheka umanziswe phansi uma uqhathaniswa nobhiya ojwayelekile. Kodwa-ke, amabhrendi azivumelanisa nezimo ngokushesha ukuze izinguqulo zotshwala obuphansi noma ezine-carb ephansi zinambitheke zicishe zifane.
Futhi, kungcono ukungacabangi ukuthi ubhiya obulula unempilo kunobhiya ovamile. Kunalokho, sizocabanga ngokuthi umkhiqizo esiwukhethayo uyahlangabezana yini nezidingo zethu. Uma sikholelwa ukuthi ukuphuza utshwala obuncane kungazuzisa impilo, noma uma udokotela esituse ukuba sehlise ukuphuza utshwala ukuze sisize ukwehlisa ubungozi bezimo ezithile, sizokhetha ubhiya obunotshwala obuncane noma obungenabo utshwala.
Ngisho noma ulandela ukudla kwe-keto noma ufuna ukusebenzisa amakhalori ambalwa, ubhiya olula ungaba inketho engcono. Uma kunjalo, sizofunda ilebula futhi siqinisekise ukuthi ubhiya onekhalori ephansi noma one-carb ephansi. Ngaphezu kwalokho, kunconywa ukusetshenziswa okusesilinganisweni nangezikhathi ezithile.