Uhlobo luni lwesonka onokuyidla xa ulahlekelwa ngumzimba?

Isonka sisidlo sokutya. Nangona kunjalo, abanye abantu bayayenqaba ngamabomu xa bethabatha ukutya ukuze baphule ama-pounds angaphezulu. Ngokweengcali, oku akufuneki ukuba kuyimfuneko. Udinga nje ukuba wazi isinkwa onokuyidla ngexesha ulahlekelwa ngumzimba.

Sisiphi isonka esinokuthathwa njengeyona nto iluncedo?

Ukuhlala kwisidlo se-calorie ephantsi kuthetha ukutshintsha ukutya kwakho. Kwaye oku kuphazamiseka okungenakukupheka komzimba. Ufuna inkxaso kwiindlela zokutya eziqukethe inani elikhulu lezondlo. Ngoko ke, ngaphambi kokuba ukhange impendulo kumbuzo wesinkwa ongayidla xa ulahlekelwa ngumzimba, kuyafaneleka ukufumanisa ukuba uluhlobo luni lwemveliso yomgubo olubhekwa luncedo kakhulu.

Kukho ezininzi iintlobo zesonka. Ukwahlukana phakathi kwabo kuqukethe isethi yezinto ezisetyenziswayo kunye nendlela yokulungiselela. Ngokomzekelo, izityalo zingasetyenziselwa ukutya okusanhlamvu ezifana nebhali, i-rye, irayisi, i-oats, ingqolowa. Isonka esinomdla esona siqhelekileyo sisenziwa kwi-flour flour. Yaye ikwahlulelwa njengeluncedo, kuba iqukethe iivithamini ezifanelekileyo kunye neemaminerali, i-fibre, i-amino acid. Isondlo salo mveliso sinokwandiswa ngenxa yeendidi ezahlukeneyo: izithelo ezomileyo, izantyambo, iziqholo.

Kodwa olunye uhlobo oluqhelekileyo lwesonka - ingqolowa emhlophe - luyinto ehlekayo, kodwa ngokuqinisekileyo engenakho izinto ezincedo. Yenziwe kwipuphu ecocekileyo, apho umxholo omncinci wezinto eziphilayo ezisebenzayo. Kodwa uninzi lwama-carbohydrates aphethwe ngokukhawuleza, enokubangela ubunzima obukhulu.

Eyona nto ibalulekileyo, ngokutsho kweengcali, isonka sangqolowa esipheleleyo. Ayenziwa kwimiqhekeza eqhelekileyo, kodwa ebhakabhakeni bebhaka, ephantsi ngqo kwiibhokhwe, ngaphambi kokuhluma. Igcina zonke iivithamini kunye nezinto ezilandelelanayo. I-oat flakes, imbewu yefelk, iisuthi , iinqabileyo, zihlala zongezwa kuyo, ezenza kube luleke ngakumbi.

Unjani uhlobo lwesonka onokuyidla xa ulahlekelwa ngumzimba?

Ngokutya kokulahlekelwa kwesisindo, akufanele uqwalasele kuphela ukusetyenziswa kweziveliso, kodwa kwakhona, okokuqala, umxholo wekhalori. Kuyafana nokusetyenziswa kwemveliso yokubhaka. Abo bangayazi ukuba isonka sisilungele ukulahlekelwa bunzima, kufuneka ukuba uhlolisise ukubunjwa kwawo, ubeke ingqalelo kwisixa se-kcal / 100 g. Kufuneka kuqatshelwe ukuba isonka kunye nesonka se-rye asikho i-calorie ephantsi. Ngoko ke, isonka esingumhlophe kufuneka singabandakanywa ngokupheleleyo, kwaye umnyama ngosuku ungadli ngaphaya kweziqhathu.

Kodwa kunjalo, kungcono ukuyeka ukukhetha kwakho kwisonka esinqabileyo, iinzuzo ezikhankanywe ngasentla. Okanye ukhethe isonka esingenagwele esivela kugugu olupheleleyo, isondlo esinempilo esingama-230 kcal / 100 g kuphela. Kodwa ezi ntlobo zimele zingaphathwa kakubi. Ukongeza, isonka kufuneka sihlangane ngokufanelekileyo kunye neminye imikhiqizo. Ngokomzekelo, kunye nokutya okunomsoco, kuya kuba yongezelela kakhulu kwiisobho, iimveliso zobisi ezinomuncu kunye nemifuno. Kodwa ngokutya kungcono ukuba ungayisebenzisi.

Ngaba unganciphisa umzimba xa ungadli isonka?

Abantu abaninzi abagqithiseleyo abanomdla kuphela kwisonka onokuyidla xa ulahlekelwa ngumzimba. Bavame ukubuza umbuzo, nokuba kunokwenzeka yini ukugatya iimveliso zeebhakabhaka kubo bonke abafuna ukunciphisa umzimba. Iidemon zicebisa ukuba zingabandakanyi isonka ngokupheleleyo ekudleni kwazo, kuba kule meko ingaba yinto engalinganisekanga-engenayo iimeko ezininzi zomzimba eziyimfuneko. Ukongeza, ukuba ungabandakanyi impahla kuphela ebhakawayo, kwaye mhlawumbi uyitya njengesiqhelo, akunakwenzeka ukuba unike nayiphi na isizathu. Ukunciphisa umzimba, ukuba ungadli isonka, kunjalo unako. Kodwa kule meko, ukutya konke kufuneka kucatshangelwe ngokucokisekileyo ukuhlawulela ukungabikho kwezi zondlo ezifumaneka kwisonka.