Zingaki Zitholakala Kuziqhamo? Umhlahlandlela Ophelele

Ukuqonda Okuqukethwe Kwezikhaladi Zokuqhuba

Izinqamuleli ziwumgogodla ekudleni okuningi futhi ziyaqhakambisa ngenxa yesikhwephu sazo esicebile. Iziqhamo ezinkulu ziqukethe cishe ikhalori eziyisixhenxe. Le miphumela ye-khalori iwuhlanganiso lweprotein kuhlanga lweziqhamo nefat ku-bhala, okwenza ibe umthombo ophelele wamandla.

Kubalulekile futhi ukuqaphela ukuthi inani lekhalori lingahluka kancane kuye ngobukhulu bezinqamuleli: izinqamuleli ezincane (cishe ama-38 grams) zinezikhaladi eziyi-54, izinqamuleli eziphakathi (cishe ama-44 grams) zinezikhaladi eziyi-63, kanti izinqamuleli ezinkulu kakhulu (cishe ama-63 grams) zinezikhaladi ezifika ku-80. Ukuqonda ukukhalisa okuphelele kobukhulu obuhlukahlukene kubalulekile, ikakhulukazi kulabo abaqaphelela ukuhlinzekwa kwabo.

Ukuhlaziywa Kwezokudla Kweziqhamo

Ngaphezu kokukhalisa, iziQhamo ziqukethe ukudla okunomsoco. Iziqhamo ezinkulu ziqukethe cishe ama-6 grams weprotein, ama-5 grams wefat, kanti zingaphansi kwe-1 gram ye-carbohydrate. Ngaphezu kwalokho, iziqhamo ziyi-sources ezinhle zamavithamini namaminerali ambalwa, kuhlanganise ne-vitamin B12, riboflavin, ne-selenium. Kubantu abagxile kumaphethini abo e-macronutrient, le ratio ye-protein-to-fat yenza iziqhamo zibe ukukhetha okuhle uma kubhekwa ukuphuma kwesisindo nokwakha imisipha.

Ikhalodi ikakhulukazi icace phansi emithini. Ikhalodi iqukethe cishe wonke amavithamini, ingxenye ye-protein, kanye nazo zonke i-fats. Lokhu kukhombisa ukuthi ikhalodi ayisona nje umthombo wezikhala kodwa ithwele imithini ebalulekile ehlanganyela empilweni yonke.

Umthelela Wezindlela Zokupheka KukuKhalodi

Ngesikhathi iziqhamo ezinkulu zinezikhaladi eziyi-70, ukuphaka kwazo kungashintsha i-akhawunti ye-khalori kancane ngenxa yokwakheka kokwengeza noma izindlela zokupheka. Nazi ezinye izindlela ezivamile kanye nomthelela wazo kwi-khalodi:

• Iziqhamo Ezibilisiwe: Ziqhubeka zinezikhaladi eziyi-70 njengoba akukho fat eyengeziwe ewabelayo. Lokhu kwenza kube enye yezindlela eziphusile zokupheka ezinjalo.
• Iziqhamo Ezishaywe: Uma zishaywa ngama-oli amancane noma ibhotela, i-akhawunti ye-khalori ingakhuphuka ibuye ibe phakathi kweziyi-90 kuya kweziyi-100, kuye ngama-fats asetshenzisiwe.
• Iziqhamo Ezinomlilo: Ukuqhumisa akushintshi kuphela ubukhulu nesithako kodwa futhi kungafaka ama-khalori angama-50 noma ngaphezulu, kuye ngenani lama-oli. Iziqhamo eziqhamukile zikwazi ukumelana phakathi kweziyi-100 kuya kweziyi-120.
• Iziqhamo EziPhumayo: Njengokubila, i-poached egg ihlala inezikhaladi eziyi-70, igcine inani layo lokudla ngaphandle kwamafats engeziwe.

Le miphumela ikhombisa ukubaluleka kwezindlela zokupheka lapho ufaka iziqhamo ekudleni kwakho, ikakhulukazi kulabo abaqaphelela ukukhulisa kwe-khalodi.

Iziqhamo Ekuhlela Ukudla Ukwehlisa Isisindo

Ukuhlanganisa iziqhamo ekuhlelweni kokudla kungaba usizo lokwehlisa isisindo. Ukuqukatha kwazo kwe-protein kukwenza ukuthi uzizwe ugcwele isikhathi eside, okunciphisa ukuwusuku. Isibonelo, uqala usuku lwakho ngam omelet eyenziwe ngeziqhamo ezimbili, i-spinach, kanye nama-tomato uthola izikhala ezingu-180 nezinsizakusebenza eziningi, ezinisetha ithoni enempilo ngosuku.

Lapho uhlela ukudla, cabanga ngokuhlanganisa iziqhamo nezithako ezinamafiber aphezulu njenge-toast wezimpahla eziphelele noma u-avocado ukuze uthuthukise ukuhlangabezana. Isibonelo, i-toast eyenziwe ngeziqhamo eziphelele neziqhamo eziphumayo kanye nehhala u-avocado inikeza ukudla okuvumelanayo okuphezulu phakathi kweziyi-350, okunomsebenzi omuhle futhi kuhle.

Ukuqhathaniswa: Iziqhamo Vs. Ezinye Izinsiza Ze-Protein

Lapho uhlole i-akhawunti ye-khalori, iziqhamo zikhanyisa uma ziqhathaniswa nezinye izinsiza ze-protein. Isibonelo, isikhala esingu-3-ounce so grill chicken breast sinezikhaladi ezingu-140 nama-26 grams we-protein, kanti isikhala esifanayo ku-tofu sinezikhaladi eziyi-80 kanye nama-8 grams we-protein. Nakuba kokubili kuyizinketho ezinhle, iziqhamo zifaka umongo ophakeme wokudla ngama-fats ayisisekelo namavithamini.

Kubantu abafuna ukukhulisa ukuthola i-protein ekuseni, iziqhamo ezimbili (ikhalori eziyi-140) zinhlinzeka ngempela i-protein efana ne-cup ye-cottage cheese (ikhalori eziyi-206), kodwa ngezikhaladi ezincane, okwenza iziqhamo kube ukukhetha okuhlakaniphile kwabathandi bezokudla.

Ukuxolisa Izinganekwane: Iziqhamo Ne-Cholesterol

Abantu abaningi bagwema iziqhamo ngenxa yokukhathazeka ngempahla ye-cholesterol. Ngokudabukisayo, ucwaningo lubonisa ukuthi ukudla iziqhamo ngonembeza (cishe 1 kuya ku-2 iziqhamo nsuku zonke) akuthinti ngamafuthi izinga le-cholesterol kwabantu abaningana. Ngempela, iziqhamo zingathuthukisa i-HDL (i-high-density lipoprotein) noma 'i-cholesterol elungile', okungakhalipha ukweseka impilo yehla.

Njengoba kunanoma yimuphi ukudla, ukumelana kubalulekile. Kubantu abanye abanezimali ezithile, ukuhlanganyela nomhlinzeki wezempilo ukuze ubhekane nezimo zakho ze-cholesterol kuyasindisa. Izikhombandlela zokudla ezisemthethweni manje zikhombisa ukuthi ukudla iziqhamo kuvame ukuba kuphila kwabantu abaningi futhi kungahambisana ne-diet embonini yehla.

Frequently Asked Questions

Zingaki izikhala kuziqhamo ezibilisiwe?

Iziqhamo ezinkulu ezibilisiwe zihlala zinezikhaladi eziyi-70.

Ingabe ukuqhumisa iziqhamo kukhuphula izikhala?

Yebo, ukuqhumisa iziqhamo kungangeza cishe ama-khalori angama-50 noma ngaphezulu kuye ngama-fats okwakhe.

Ingabe iziqhamo zilungile ekwehliseni isisindo?

Yebo, iziqhamo zinama-protein amaningi futhi zingakusiza ukuthi uzizwe ugcwele isikhathi eside, okwenza kube ukukhetha okuhle.

Ngingawudla iziqhamo uma ngine-cholesterol ephezulu?

Abantu abaningi bangadla iziqhamo ngamaphutha ngaphandle kokuthinta izinga le-cholesterol, kodwa hamba nohlelo lokuphila ukuze uthole izeluleko zomuntu.

Iyini indlela engcono yokupheka iziqhamo zokudla okunomsoco?

Ukubila noma ukupheka iziqhamo kuyizindlela eziphilayo zokupheka, njengoba zingabizi izikhala ezengeziwe ezivela kumafats.

Qala ukuqapha ukudla kwakho kalula nge-Cal AI! Thatha isithombe sokudla kwakho futhi ngokushesha ulinganise ama-khalori ngenkathi ubona izinsizakusebenza ezibalulekile ezifana ne-protein, ama-carbs, namafats.