Banana Ukudla? Ewe!

Ukuba enkulu ingxaki yakho - ubunzima engaphezulu, iingcali Sicebisa ukutya iziqhamo kunye nemifuno. Kodwa ngaba oku kuthetha ukuba iziqhamo ziphezulu carbohydrate, ezifana iibhanana, bavunyelwe?

Ewe! Omnye naphakathi banana iye kilojoules 105, 27 g carbohydrate, 3 iigrem ifayibha grams-14 kuphela eswekile, singasathethi iintlobo zezondlo. Kodwa lumka: xa kuthelekiswa nezinye iziqhamo kufuneka calories kakhulu ngakumbi carbohydrate. Ngoko ke, kufuneka nje ukutya ezi ziqhamo rhoqo. Oku kuqinisekisa ukuba uya kuvuna zonke izibonelelo ngempilo yakho ngaphandle nawuphi na umonakalo esinqeni.

Funda ukuze afumanise oko wayekubizelwa iibhanana kufuneka ukuba ube yinxalenye odla ngayo ukuba ufuna ukwehlisa umzimba, kwakunye ndlela ilungileyo kubadla ezi iziqhamo esimnandi, ukuba ufuna ukusebenzisa kwaba ngokupheleleyo.

1. Inkaba - i kwamafutha ezilungele qethe

Ukunciphisa umzimba, kufuneka ukuba ufake isicwangciso imithambo rhoqo, neengcali abaninzi bakholelwa ukuba bhanana iziqhamo kupheleleyo phambi nasemva ukusebenzisa. Isizathu kukuba zizityebi glucose. Oku ngokulula kugaywe kwaye inika amandla kangangoko imini ephithizelayo. Kwakhona, iibhanana bayakwazi niwuzalise ngokukhawuleza igcina amandla ukuba uyaphela ngexesha ukubila esebenzayo. Ufuna izizathu ukuba ukhethe iibhanana njengoko magqabi? Bona ziqulathe potassium - na electrolyte, onqanda amahlaba kwezihlunu kunye nesiyezi, nto leyo edla zenzeka ngenxa ilahleko xhopho ebalulekileyo. Nje iziqhamo ezimbalwa ukunceda gcwalisa umzimba wenu, apho kuyimfuneko sokubuyisela kwezihlunu emva ukusebenzisa.

2. Inkaba ikhuthaza ukutya uze kunciphisa umphefumlo

Kodwa kufuneka ukhethe iibhanana ayikho kakhulu zivuthiwe. Ekuvuthweni, ukuba zizityebi wesitatshi ukumelana, nezwi omelana ekugayeni. Ngoko ke, oko ofihla ukutya kwaye bukhokelela inkqubo ngobuchule igcwala ngamanqatha. Uphando lubonisa ukuba ukutshintshwa% 5 kuphela carbohydrate kwezo istatshi ukumelana ziya kukhuthaza ukutshisa ezityebileyo-30%. Ekubeni iibhanana ezikrwada kukrakra kancinane, ukuba nako kongezwa smoothies kunye nezinye iziqhamo kunye nemifuno, ukuze tifihla incasa. iibhanana Green nabo incasa kakhulu iyogurt parfait kunye nesinamon, rasberries, amantongomane zinqunqwe nobusi.

3. Banana ngcono ukugaywa

Abaphandi bathi le isiqhamo ingumthombo olungileyo ifayibha, eya 'ondle' iibhaktheriya yinzuzo esiswini sakho nokuphucula ekugayeni. Kwakhona, bhanana umthombo omhle potassium, nto leyo inceda ukwehlisa ukugcinwa kwamanzi emzimbeni. Abasetyhini latya banana encinane kabini ngemini izimuncumuncu phambi isidlo esikhulu, iinyanga nje ezimbini ezinokunciphisa isisu sakho sagged yi-50%. Ukuba ugqiba ukuba ukulandela umzekelo wabo, qinisekisa ukuba kwanciphisa umsebenzi iswekile kunye carbohydrate kwezinye lokutya otya ngayo.

4. Inkaba ziqulathe zinambuzane encinane kakhulu

Ngenxa Ixolo shinyi, iibhanana ufumana zinambuzane encinane kakhulu xa kuthelekiswa nezinye iziqhamo kunye nemifuno. Kwaye oku iindaba ezilungileyo nje kuphela besinqe sakho, kodwa impilo jikelele. Abaphandi bathi ukuba ukusetyenziswa zinambuzane kungakhokelela ekubeni umzimba. Mhlawumbi ngenxa yokuba obuba- yande kwizisele ezityebileyo emva zokusela iziqhamo kunye zinambuzane kuphazamisana amandla inkqubo yokutsha. Ngoko kuyimfuneko ukuba indawo ama-apile, nectarines kunye yeepesika ukuba kudla yonke imihla, phezu ibhanana, ukuba uqale kwehle ubunzima, njengoko Zontathu ezi iziqhamo phantse lonk ukubonisa iziphumo ezidibanisayo kuvavanyo iintsalela zinambuzane.