Uninzi zepistasi ezisezantsi-osidingayo: noluhlu lwezinto kunye neempawu luncedo

Xa ukudla kubalulekile kakhulu ukubandakanya ekutyeni zenu ukudla imihla ngemihla eziqulathe iindidi iivithamini kunye nezinto umkhondo. Amantongomane ziluncedo kakhulu ukunciphisa umzimba, nto ke leyo ebangele kuyanqweneleka ukuquka yonke yokudla. Banceda ukuba Akothusi ukufumanisa ukuba umzimba iziqalelo umkhondo, iiproteins, iivithamini kunye acid. Ngenxa oku kunokwenzeka ukuba Akothusi ukufumanisa ukuba umzimba kunye zonke izondlo, nkqu ngexesha ukutya bumandundu. Nangona kunjalo, kubalulekile ukwazi ukuba uhlobo weminoti, zezona iluncedo kakhulu ukunciphisa umzimba, yaye yintoni izixa bangayidlayo.

amantongomane eziluncedo ukunciphisa umzimba

Uhlolisiso lubonisa ukuba xa ukutya, amandongomane odlayo, ungaphulukana sobunzima okuninzi, njengoko zinceda ngokukhawuleza Akothusi ukufumanisa ukuba umzimba enayo onke amancedo kunye nezondlo.

Abantu abaninzi bayazibuza ukuba nati edliwayo kunye nokuncipha kwaye ukufezekisile oko iziphumo. Ingabonwa hayi kwimveliso ukunciphisa umzimba ngokukhawuleza, kodwa indlela ephumelelayo ukugcina ubunzima eqhelekileyo.

Kuba abo ukubukela ubunzima babo rhoqo, oko kuya kuba luncedo kakhulu njengoko izimuncumuncu kutya kangangesandla weminoti, ezifana neentyantyambo zeamangile. Le mveliso elihle kakhulu ukutya, ekubeni uyakwazi ukuphelisa imvakalelo yindlala.

Nangona ukwanda umxholo amanqatha, uncedo weminoti, Ukuba cholesterol, nto leyo ibaluleke kakhulu kuba abantu utyebile. Nangona kunjalo, kubalulekile ukukhumbula ukuba, ukuba afumane oko akufunayo, kufuneka ukuba zilidle ezininzi amandongomane ezisezantsi-osidingayo kuphela.

Iintlobo kunye neempawu luncedo yamantongomane

Ukuze ngokukhawuleza nangempumelelo ubunzima bomzimba, kufuneka ukhethe ephantsi osidingayo nuts kakhulu. itshathi osidingayo ukuze ndimncede ukuba amelane nesibakala sokuba kungcono ukukhetha ukunciphisa umzimba.

Nceda ukunciphisa ubunzima weminoti pine, ekubeni ngokukhawuleza ukuphelisa imvakalelo yindlala, nto leyo eye yanciphisa inani calories ziphele. Ezi nati kwakhona kunceda imveliso ihomoni, leyo uqhubukusha engqondweni malunga okuvela kuhluthe. walnuts kuluncedo kakhulu, njengoko ziqulathe iintlobo zezondlo, ukukhawulezisa ukutya nokunceda aqhumisele ngamanqatha.

Hazelnut kunempembelelo entle yegazi, kwakunye nje nati kubaluleke kakhulu ukuba kuqheleke ukutya, yaye ngenxa yoko negalelo ilahleko ubunzima kakhulu ngokukhawuleza kakhulu. Ukongeza, ukuba ababandakanyekayo Yindibanisela iihomoni zovuyo, ngoko kuyabuya yindlala.

Uninzi zepistasi ezisezantsi-osidingayo - ngamandongo-, yaye luphawulwa yokuba ezinzileyo ukulingana ngokupheleleyo protini. Ukongeza, ukuba ibe oluninzi potassium, nto leyo inceda ukuphelisa ukudumba. uhlobo ngalunye yamantongomane ngendlela yaso kuluncedo ukunciphisa umzimba, kodwa kufuneka ulandele imigaqo yokusebenzisa yabo.

amantongomane ikakhulu pine

ukusetyenziswa rhoqo amantongomane ngcu inenzuzo enkulu ukuba kuqheleke ntu. Bona ziqulathe izakhamzimba ezifana:

• linolenic acid;
• protein;
• ifayibha;
• amafutha ezihluthiyo.

Linolenic acid inceda bazama ukulambela ixesha elide. Ukuze ukuphelisa imvakalelo yindlala kwanele ukutya malunga 25-30 grams amantongomane. Kuba ngethambo kunye neenkqubo dystrophy somzimba iproteni ebaluleke kakhulu, nto leyo nompleyini neenqoba encinane kakhulu xa kuthelekiswa nezinye iintlobo weminoti, yaye ngaloo ndlela, loo mntu ufumana amandla amaninzi into efunekayo ukuze bafumane ubomi esebenzayo. Ifayibha incedisa ukulawula inkqubo yokucola ukutya kwaye uthintele umhlaza. amafutha ezihluthiyo ngcono intliziyo kwaye aluchaphazeli imbonakalo umzimba.

walnuts elwe

Ukuphendula lo mbuzo oko iimbumbulu ezininzi ephantsi-osidingayo, singatsho kakuhle ukuba ubuncinane calories equlethwe walnuts. Bona babe eziliqela izinto eziluncedo:

• ukunciphisa cholesterol;
• ziqulathe Antioxidants mfumba ukwaluphala;
• ilifa iipropati vasodilating;
• kunceda ukubuyisela iiseli zomzimba.

Njengoko ukunciphisa umzimba, baluncedo, ingakumbi abo ukuphucula ukusebenza lomzimba kunceda kube lula kakhulu ukuba nkqu kwizidlo kakhulu engqongqo.

Neeamangile ukunciphisa umzimba

Nangona osidingayo eliphezulu, ngesifo sephepha eyiyo zeamangile ithathwa i iluncedo kakhulu elwe nuts. Ezona mpawu ziphambili zale zeamangile zezi:

• iquka iproteni;
• isakhiwo iquka zomzimba, kuyabuya yindlala;
• Iqulethe calcium, okulungileyo kakhulu impilo.

Ezi neenqoba fibre, enceda kuwanelisa emzimbeni ixesha elide. Iluncedo kakhulu kubadla ezi iinqoba isidlo sasekuseni, njengoko ikuvumela ukuba ayeke snacking phambi kwesidlo sasemini.

Eyona iphambili zeamangile kuthathwa ukuba indawo kwi ekutyeni eqhelekileyo kudliwe okunamafutha. Noko ke, kukho ukunqongophala ethile imveliso enjalo, njengoko iiamangile uba zamavumba nezidlo. Ukuba kukho ukudumba, ukuphelelwa umoya, isiyezi, ngoko ke kufuneka uyeke ukusetyenziswa kwezi nati.

Indlela badle nati?

Xa umntu efuna ukuba unciphise umzimba kwaye rhoqo itye, ngoko umelwe kukuba ahambe umkhondo calories ziphele. Ngexesha lokudla kufanelekile ukuba kungafundiswa kweyona ephantsi ukudla weminoti, njengoko zinceda Akothusi ukufumanisa ukuba umzimba kunye nezinto eziluncedo, ukungabikho apho kunokubangela iingxaki zempilo ezinzulu.

Kubalulekile kuphela ukukhetha nati ekunene, kodwa bathobele imithetho ezisisiseko ukusetyenziswa kwazo. yaziwa:

• yangumsedare yonke;
• walnuts;
• ngamandongo-;
• amantongomane.

Nokuba uthe wadla amantongomane osidingayo ephantsi kakhulu, abaninzi kangangoko kunokwenzeka ngemini akayi ngaphezulu 30 grams. Ukuba ufuna ngokukhawuleza kukuphelisa le wayedla ezongezelelekileyo, kuyimfuneko ukunciphisa inani ukuya 15-20 grams. Kumalunga 6-7 zepistasi eliphakathi nendawo. Uyakwazi ube nut uhlobo yayo enyulu, kodwa kungcono ukongeza salads iziqhamo kunye nemifuno zabo. Ukongeza weminoti, Ukuba ezahlukeneyo izitya ukuthintela ukudla.

Abaza contraindicated

Ezinye nati ke Izimo ezithile ekufuneka ithathelwe ingqalelo. Ukuba kukho ukuthandabuza ukuba zifihlwe kokuvela i nokwaliwa, uyacebiswa ukuba udibane nogqirha kunye nise kuko konke izifundo eziyimfuneko ukuze uphephe ingozi.

Walnuts Bagqibe contraindicated phambi iingxaki dermatological, izifo isisu, iingxaki kunye injeke, kwakunye nokwanda ekunqandeni igazi. Neeamangile undesirably kudla ngeqondo intliziyo ephakamileyo njengoko hazelnuts seswekile kunye lomonakalo enkulu hepatic.

iziqhamo ezomisiweyo ukunciphisa umzimba

Xa itye kuyenzeka ukuba awadubadube amandongomane osidingayo ephantsi kakhulu kwaye iziqhamo ezomisiweyo, nto leyo eya kwenza nokunqongophala kwezondlo emzimbeni. Ukongeza, ezomisiweyo ziqulathe glucose fructose, kunye ubuncinane sucrose. ngokupheleleyo kwaye lula Bona zifunxwe ngumzimba izakhamzimba, igcina zonke iivithamini yingenelo kunye neeminerali ilungele ukutya okunempilo.

Iapilkosi Perfect, leyo ukwasebenza njengesixhobo elungileyo okuthintela kwamathambo nokuphucula inkqubo sentliziyo. Kwakhona luncedo ukuba uyawathena ukwehla kobunzima, njengoko kwandisa peristalsis, okubangela nokususwa ngokukhawuleza ityhefu kunye namanqatha.

Xa itye, ungakwazi kudla apile ezomileyo kunye namapere, ezinceda kuphela xa kwehle ubunzima, kodwa musani ukubacaphukisa komzimba.