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Ukudla irayisi ukunciphisa umzimba? Lokhu kungahle kukuthuse, kepha yebo, ukulandela ukudla okuqinile kwelayisi kungasiza umuntu ukunciphisa umzimba.
Kukholakala ukuthi ukudla ilayisi kungakhuphula isisindo sakho. Yingakho, ama-dieters amaningi eyeka ukudla ilayisi ukuze nje agweme ukuthola isisindo.
Ilayisi licebile ngama-carbohydrate kodwa linamafutha amancane, i-sodium noshukela. Futhi uma ufuna ukwazi ukuthi yiliphi irayisi elingcono kakhulu lokwehlisa isisindo, bese ungachofoza lapha.
Okwamanje lapho uzwa ukuthi irayisi liyasiza ekwehliseni isisindo, lokhu akusho ukuthi uhlahlela izitsha nezitsha zerayisi ngasikhathi sinye.
Ngakho-ke uma unesisindo sokulahlekelwa isisindo bese ukudla ilayisi ngenani elilinganiselwe futhi ngokuhlanganiswa okulungile kokudla kusiza umuntu ukunciphisa umzimba.
Futhi, umuntu kudingeka aqaphele kakhulu ngohlobo lwelayisi akhetha ukulidla. Uma kuqhathaniswa nelayisi elimhlophe, irayisi elinsundu libhekwa njengelincono uma uhlela ukuyokudla irayisi.
Ngokusho kocwaningo olushicilelwe kwiPlant Foods Human Nutrition, irayisi elinsundu linohlobo lwefayibha ebizwa ngokuthi i-resistant starch. Lokhu kusiza ukukhuphula isilinganiso semethabolikhi futhi ngasikhathi sinye kuthatha isikhathi eside ukugaya. Lokhu kusiza nasekunciphiseni isisindo.
Ukudla Kwelayisi Kokulahlekelwa Isisindo:
Khetha Ilayisi Elinsundu:
Ilayisi licebile ngama-carbohydrate, ngakho-ke ukungenisa akufanele kube kakhulu. Ungaba nelayisi elinsundu esikhundleni selayisi elimhlophe njengoba irayisi elinsundu liphumelela kakhulu ekwehliseni isisindo.
Futhi umuntu udinga ukukhumbula ukuthi uma uthi ukudla irayisi, akusho ukuthi nje ukudla ilayisi usuku lonke.
Imifino:
Yiba nelayisi elinemifino eluhlaza njengama sipinashi, i-broccoli, ubhontshisi kanye ne-asparagus. Imifino eluhlaza ebilisiwe noma ebilisiwe iphilile futhi isiza ukunciphisa isisindo kalula.
Uma usekudleni kwelayisi, kwenze iphuzu lokwengeza imifino enjengotamatisi kanye nezaqathe njengoba lokhu kusiza ukuze uhlale usebenza futhi unikeze nesengezo esanele sokudla okunempilo.
Izithelo:
Lawula ukudla kwakho okulula okunothile kuma-calories namafutha. Esikhundleni salokho, yiya ngezithelo ezinjenge-lime, amagilebhisi, uphayinaphu, ama-apula namawolintshi.
Ungaba nezithelo ezingavuthiwe ukulawula indlala yakho futhi wehlise isisindo noma ube nejusi ukuze uhlale unamanzi. Ijusi yezithelo entsha enempilo futhi inomsoco.
Amantongomane:
Uma udla ilayisi, kwenze iphuzu lokwengeza amantongomane njengama-alimondi, amabhilikosi kanye namagilebhisi omisiwe asiza ekwehliseni isisindo nokulawula ukudla.
Gwema Amaswidi:
Gwema ukuba namaswidi no-dessert njengoshokholethi, amakhekhe, ophaya be-ayisikhilimu namaswidi. Lokhu kungukudla okulula okunempilo okulungele ukwehlisa isisindo.
Nciphisa Ukudla Kwasawoti:
Ukuze uthole umzimba ophilile, nciphisa ukuphuza usawoti. Ilayisi selivele linosawoti wemvelo futhi ukwengeza okuningi kungadala izifo zenhliziyo namathambo.
Ubisi:
Faka i-yogurt enamafutha amancane nobisi ekudleni kwakho kwelayisi ukuze ulahlekelwe isisindo kalula. Amaqanda abilisiwe anomsoco futhi anempilo kuma-dieters.
Ungafaki Amafutha:
Ukudla kwelayisi kusebenza kakhulu uma ungafaki amafutha afana nengulube nenyama enamafutha. Ngokuvamile, ukudla kwelayisi kudla imifino kuphela. Landela ukudla kwelayisi ukuze wehlise isisindo ngendlela enempilo.
Phuza Inala Yamanzi:
Uma udla ilayisi, ungakhohlwa ukuphuza amanzi. Ukuphuza amanzi amaningi kusiza ekufakeni umzimba emzimbeni nasekuhlangabezaneni nezidingo zamanzi ezidingwa ngumzimba wethu.
