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Izithelo zihlala zikhonjwa futhi zamukelwa njengenye yezingxenye ezibalulekile zokudla okunempilo. Ukuhamba ngokushiwo iningi lasebekhulile ekhaya, kufaka phakathi izithelo nemifino ephezulu ekudleni kwakho kwansuku zonke kungakuthatha ibanga elide hhayi nje ukuhlala uphilile kepha futhi nokufeza izinhloso zakho zokwehlisa isisindo.
Lapho sikhuluma ngezithelo, esinye sezithelo ezimnandi kunazo zonke esizidle sonke kusukela ebuntwaneni bethu futhi sithanda ukugcwala kuso ngamagilebhisi. Izithelo eziningi zinenani elifanele lekhalori, ngakho-ke uma usafuna ukuhlala uphilile futhi ufake nezithelo ekudleni kwakho, kuzodingeka wazi indlela ephumelela kunazo zonke yokuzifaka ekudleni kwakho.
Amagilebhisi nakanjani angakusiza ukuthi uzenzele ukudla okunempilo nokunomsoco, kepha, amagilebhisi ngokwawo ngeke abangele ukwehla kwesisindo. Umbuzo ovelayo lapha ngukuthi ungasidla yini lesi sithelo ngendlela ofuna ngayo bese usenomzimba ongenathambo onethoni elungile.
Yebo, funda ukuze wazi impendulo.
1. Izinzuzo Zezempilo Zamagilebhisi
Amagilebhisi anomsoco kakhulu. Njengomunye wemithombo ephambili kavithamini K, amagilebhisi asiza kakhulu ekuthuthukiseni impilo enhle yethambo. Amagilebhisi abuye akhuthaze ukukhula kwamaseli okunempilo. Bayaziwa ukusiza nokusebenza kokuvala kwegazi komzimba womuntu.
2. Amagilebhisi Angahlanganiswa Kanjani Nokwehlisa Isisindo?
Amagilebhisi nokwehla kwesisindo kuyahambisana. Esinye sezakhi ezinkulu ezixhunyaniswe nokulahleka kwesisindo yi-fiber yokudla, futhi njengoba kungenzeka wazi amagilebhisi anikela ngobuningi bawo, ngakho-ke, ukusiza enhlosweni yakho yokwehlisa isisindo. Ukudla okune-fiber eningi kuyaziwa ukusiza ukukhulisa ukusutha ngemuva kokudla kwakho. Ukudla okunenani elifanele le-fiber kudinga ukuhlafunwa okuningi, okukuvimbela ngokungaqondile ekudleni ngokweqile. Kepha, yebo, kusekhona ezinye izithelo eziphakeme kokuqukethwe kwe-fiber uma kuqhathaniswa namagilebhisi, ngokwesibonelo, ama-apula.
3. Amagilebhisi Akulungele Ukudla
Esikhundleni sokumunca nje kuphela esitsheni esigcwele amagilebhisi ngesimuncu esimnandi, hlanganisa amagilebhisi afriziwe ukuze ulungiselele i-sorbet enoshukela enempilo. Noma, ungangeza izingcezu ezimbalwa zamagilebhisi ku-smoothie eyenziwe ngesinye isithelo esinekhalori eliphansi.
4. Kungani Kufanele Ungadli Amagilebhisi (Ukugcina Umqondo Wakho Wokulahlekelwa Isisindo Engqondweni)?
Uma kuqhathaniswa nemifino engeyona yesitashi, izithelo cishe ziphindwe kathathu kuma-calories. Ukukhuluma ngamagilebhisi, ubheka ubumnandi bawo nokunambitheka kwawo okumnandi, kungaphezu kokusobala ukuthi abantu abaphuthelwa ukulandela amakhalori abo bazogcina ngokuwadla ngokweqile.
5. Gcina Ukudla Kwekhalori Engqondweni
Ukugwema ukuthambekela kokudla kakhulu amagilebhisi, namathela kunhloso yakho yekhalori ngosuku. Izithelo, ngenxa yokuthi zithathwa njengezinempilo, zingaholela ekuvinjelweni ukuthi ama-calories ayo ngeke abale. Ngakho-ke, ukufinyelela amagilebhisi, noma esinye isithelo esine-khalori njenge-snack ntambama noma kusihlwa, kungavimbela amathuba akho okunciphisa isisindo ngokuhamba kwesikhathi. Amagilebhisi ngokuqinisekile anama-calories aphansi uma kuqhathaniswa namakhukhi, ama-crackers noma iphakethe eligcwele ama-chips, kepha ukuwadla ngokweqile kungabuyisa uhlelo lwakho lokwehlisa isisindo.
6. Kufanele Ukhethe Kanjani Ukudla Amagilebhisi Owathandayo?
Ukukhetha indlela efanelekile yokudla amagilebhisi kubalulekile. Izinhlobo ezikheniwe zamagilebhisi ziqukethe ushukela omningi futhi akufanele neze zibe yingxenye yesisindo sakho sokudla. Amagilebhisi afriziwe ayaqabula futhi ungawadla kancane futhi, ngakho-ke, ukugcwalisa isisu sakho ngokushesha futhi ekugcineni kukuvimbele ekudla ngokweqile. Geza, womise futhi umise amagilebhisi amasha ukuze uwaguqule abe yisidlwana esimnandi, esinomsoco futhi esinempilo.
7. Ngabe Isidingo Sikashukela Sokusika Amagilebhisi Ngokuphelele Esidlweni Sakhe?
Amagilebhisi, yize enama-calories aphansi uma kuqhathaniswa nezinye izithelo, anenkomba ephezulu ye-glycemic, edala izinkinga kubantu abanamazinga aphezulu kashukela egazini. Ukwehlisa umthelela wokunciphisa amafutha wama-calories aqhamuka kuma-carbohydrate, kungakuhle ukuthi udle ukudla okunothe ngamaprotheni eceleni, okunganciphisa ukumuncwa koshukela.
Ngakho-ke iphuzu lokudla amagilebhisi bese uhlala uphilile ukuthi uma usafuna ukuqhubeka nokuncipha kwesisindo futhi ungacabangi ukuyeka amagilebhisi ngokuphelele, vele ume idlanzana lawo futhi lokho kufanele kube kuhle ekugcineni ukudla okunempilo kanye nokudla okunama-khalori amancane.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
