ubuhle kunye nempilo

Amaqanda yenye yezona zinto zilungileyo zokutya zokunciphisa umzimba

Amaqanda yenye yezona zinto zilungileyo zokutya zokunciphisa umzimba

Iingcali zezondlo ziqinisekisile ukuba amaqanda anokuba phakathi kokutya okulungileyo kakhulu kokunciphisa umzimba, kuba kukwenza uzive ugcwele kakhulu, kwaye ixesha elide likuthintela ukuba ungadli ukutya.

Iqulethe ixabiso elikhulu lezondlo, kwaye unokuyidla ngeendlela ezininzi nakwiindidi ezahlukeneyo zokutya, ngokutsho kwewebhusayithi "eatthis", kwaye ezi zi-5 izizathu zokuba amaqanda ayindlela yakho yokunciphisa umzimba.

isityebi kwiprotheyini

Iqanda elinye elikhulu line-6.3 grams yeprotein ekumgangatho ophezulu esekelwe kwisityalo- ke ukuba utya ezimbini kwisidlo esinye, sele ufikelele kwi-25.2% ye-50 grams yakho ecetyiswayo kwi-protein yemihla ngemihla.

i-carb ephantsi

Iqanda elinye liqulethe ngaphantsi kwe-1 gram yecarbohydrates.

“Ngokungafaniyo nokutya kwasekuseni okuninzi okunjengokutya okuziinkozo kunye nesosi, amaqanda aneprotheyini eninzi kwaye ayinayo icarbohydrates, nto leyo enokunceda ukukhuthaza ukuhlutha ngaphandle kokunyusa amanqanaba e-insulin,” utshilo uDietitian Dietitian Gariglio Cleland.

ikhalori ephantsi

Iqanda elikhulu liqulethe kuphela iikhalori ezingama-76. Oku kuthetha ukuba ngexesha lesidlo sakusasa, ungatya amaqanda amabini abilisiwe kunye neqhekeza lesonka esipheleleyo se-grain-grain toast ngeekhalori ezingama-232 kuphela.

Iqulethe iivithamini ezinamandla

Amaqanda alungile kuvithamin D, ivithamin enyibilikayo ngamafutha ebonakala ngathi inendima ekunciphiseni umzimba.

Ikwaphezulu kwi-iron, enceda ukugcina amandla akho imini yonke. Kwaye ukuba uyalolonga.

Inceda ukulinganisela iswekile yegazi

Inokukunceda ukulinganisela iswekile yegazi kunye namanqanaba e-insulin ngaphandle kokuchaphazela kakubi amanqanaba e-cholesterol, uthi u-Erica Hochette, i-dietitian ebhalisiweyo kunye nePaloma Health.

Ukutya olu hlobo lwesidlo sakusasa kunokuphucula ulawulo lweswekile yegazi yonke imini, ebaluleke kakhulu kwabo banesifo seswekile.

Eminye imixholo: 

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URyan Sheikh Mohammed

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