Inhlanzi eyisinkwa isiphenduke ukudla okuyisisekelo emakhaya amaningi: ingagcinwa efrijini izinyanga eziningi, ilungiswe ngemizuzu, futhi ijatshulelwe yizingane kanye nabantu abadala. Nokho, ngemuva kwalokho enamathela crispy amanga a iphrofayili yokudla okunempilo yezinhlanzi zesinkwa okubalulekile ukwazi kahle ukuze ungamangali ngama-calories, amafutha noma usawoti.
Uma siqhathanisa izinhlanzi ezintsha eziphekwe ekhaya nenguqulo yazo yesinkwa, futhi ikakhulukazi nemikhiqizo yesinkwa eqandisiwe evela esitolo, sibona ukuthi izinto zishintsha kakhulu. Isinkwa, amafutha asetshenzisiwe, inani langempela lezinhlanzi, kanye nezithasiselo ezifana nosawoti noma amaprotheni emifino konke kunomthelela kumphumela wokugcina. ezithakazelisayo kancane ngokombono wokudla okunempilo, naphezu kokuba inketho elula nesheshayo.
Izinzuzo kanye nokubi kwezinhlanzi zesinkwa ezivela esitolo
Enye yezinzuzo ezinkulu zale mikhiqizo kulula: zonga isikhathi lapho uthenga nokupheka, zingagcinwa ziqandisiwe izinyanga, futhi zikuvumela ukuthi uhlale unokuthile okukhona ukuze uthole isidlo sakusihlwa esisheshayo. Konke lokhu kuyabenza inhlanzi eyisinkwa esiqandisiwe kube okuyisisekelo okuyisisekelo sokupheka, ikakhulukazi ku imindeni enesikhathi esincane.
Inkinga iphakama lapho sihlola ngokucophelela ilebula futhi siyiqhathanisa ne-hake entsha noma i-salmon fillet elungiselelwe ekhaya. Nakuba besanikeza amaprotheni ekhwalithi, yabo ukwakheka komhlaba kushintsha kakhuluI-Breading ikhulisa ama-carbohydrate, amafutha andisa amafutha, futhi ezimweni eziningi, okuqukethwe kukasawoti kuya phezulu. Konke lokhu kuthinta kokubili ukunambitheka nokuthungwa, kanye nomthelela okuba nawo empilweni yethu uma sisetshenziswa njalo.
Ngokuya ngezici zezinzwa, abathengi abaningi balinganisela izinguqulo eziqandisiwe ziphansi: ukunambitheka kuvame ukuba mfishane, ukuthungwa kwenhlanzi kungabi namanzi amaningi, futhi ukubhaka kungaba namandla kakhulu. Lokho kunamathela okukhangayo okukhangayo kwesinye isikhathi kumaski a inani eliphansi lezinhlanzingakho sigcina sesidla ufulawa namafutha amaningi kunalokho esikucabangayo.
Kungakho kubalulekile ukweqa ukubukeka nokunethezeka, futhi uhlaziye iphrofayili yokudla ngokuningiliziwe: amaprotheni, amafutha, ama-carbohydrate, usawoti, ama-calories, kanye ne-Nutri-Score uma ivela emaphaketheni. Ngalolu lwazi, ungenza izinqumo ezingcono mayelana nokuthi yimuphi umkhiqizo ozowuthenga, ukuthi uzowuhlanganisa kanjani ekudleni kwakho, nokuthi uwusebenzise kangaki ukuze ungene ekudleni okunempilo. ukudla okunempilo nokulinganisela.
Amaprotheni kanye nephesenti langempela lezinhlanzi
Izinhlanzi, ngokwemvelo, ngokuyinhloko ziwukudla okunamaprotheni. Ngendlela yayo entsha, engacutshungulwanga, ihlinzeka ngenani elikhulu lamaprotheni anenani eliphezulu lezinto eziphilayo, eliwusizo kakhulu emisipha, amasosha omzimba, kanye nezinqubo eziningi zomzimba. Endabeni yezinhlanzi ezisongelwa ukuhweba, izinto ziba nzima kakhulu, ngoba inani lamaprotheni nge-100 g Ayibonisi ngaso sonke isikhathi ukuthi ingakanani inhlanzi eluhlaza equkethe.
Emikhiqizweni eminingi enesinkwa emakethe, amanani amaprotheni ngokuvamile ahamba cishe ku-10% nge-100g ngayinye, okungukuthi, cishe i-10g yamaprotheni. Kodwa-ke, kukhona okuhlukile okuphawulekayo: ezinye izinti zezinhlanzi noma iminwe ayifinyeleli amaprotheni angu-6,8%, kanti amanye, amafomethi amaningi we-"premium" noma ama-stick afinyelela ku-12-13%. Lokhu kusho ukuthi, ngisho nangaphakathi kwesigaba esifanayo, Izinga lamaphrotheni lingahluka kakhulu phakathi kwemikhiqizo nemikhiqizo.
Okujabulisayo ukuthi lokhu okuqukethwe kwamaprotheni akuhambelani njalo nephesenti lezinhlanzi ezishiwo ohlwini lwesithako. Eminye imikhiqizo iqukethe izinhlanzi ezingama-35-38% kuphela, nokho ikhombisa izinga elifanayo leprotheyini kweminye ememezela cishe u-55% wezinhlanzi. Kungenzeka kanjani lokhu? Impendulo ilele ekusetshenzisweni kwe wanezela amaprotheni asekelwe esitshalweni, njengamaprotheni ephizi noma eminye imithombo yezitshalo enezela kumaprotheni atholakala ezinhlanzini.
Uma sibona amaprotheni e-pea noma amanye amaprotheni asekelwe ezitshalweni afakwe kulebula, kusho ukuthi amanye amaprotheni awaveli ezinhlanzi ngokwazo, kodwa kulezo zithako ezengeziwe. Ngokomsoco, amaprotheni asekelwe ezitshalweni angaba nenzuzo, kodwa ayinayo iphrofayili ye-amino acid efana ncamashi neprotheni yezilwane ezinhlanzini. Ngakho-ke, uma inhloso yethu kuwukuthola okuningi ezinhlanzini zethu, kufanele sicabangele lokhu okulandelayo: izinzuzo zezinhlanzi njengomthombo wamaprotheni wekhwalithi ephezuluKuyafaneleka ukunaka kokubili iphesenti lezinhlanzi kanye nohlobo lwamaprotheni afakwe ohlwini lwezithako.
Ukuze wenze ukukhetha okungcono kakhulu, kuhlale kululeka ukuthi uhlole uhlu lwezithako: lapho iphesenti eliphezulu lezinhlanzi kanye nezimbalwa izithako ezengeziwe, lizofana ne-fillet eyenziwe ekhaya. Ngale ndlela, amaprotheni esiwadlayo avela ngokuyinhloko ezinhlanzini, ngaphandle kokuthembela kakhulu kwezinye izithako. inhlanganisela kafulawa namaprotheni emifino ezisetshenziselwa ukunciphisa izindleko futhi zinikeze isakhiwo somkhiqizo.
Amafutha: ubuningi, imvelaphi kanye nekhwalithi
Okuqukethwe kwamafutha ezinhlanzi zesinkwa kuyisici esiyinhloko sephrofayili yayo yokudla okunomsoco, njengoba kuthinta kokubili amakholori aphelele kanye nekhwalithi yokudla. Le mikhiqizo iqukethe imithombo emibili yamafutha: amafutha ezinhlanzi ngokwazo kanye ne... amafutha asetshenziselwa isinkwa nokuthosa (noma ukudla okuphekwe ngezimboni).
Uma umkhiqizo wenziwe ngezinhlanzi ezinamafutha, njenge-salmon, ama-anchovies, noma okufanayo, inani lamafutha eliphelele livame ukuba phezulu, kodwa amanye alawo mafutha anenzuzo kakhulu ngokombono wezempilo. Izinhlanzi ezinamafutha zinikeza inani elihle lama-acids anamafutha angasetshenzisiwe, ikakhulukazi i-omega-3, exhunywe ekuvikelweni kwenhliziyo kanye nokusebenza kahle kwesimiso sezinzwa. Kweminye imikhiqizo eyenziwe ngama-anchovies, isibonelo, inani lamafutha lingafinyelela cishe ku-16%, kanti kweminye eyenziwe nge-salmon, lingaphezulu kuka-13%. Lesi samba esiphezulu sibangelwa kakhulu amafutha emvelo avela ezinhlanzini ezinamafuthaokuyinto engenakuqhathaniswa neyamanye amafutha anempilo encane.
Ngokuphambene, lapho inhlanzi esetshenzisiwe imhlophe (i-hake, i-cod, njll.), okuqukethwe kwayo kwamafutha emvelo kuzungeze u-1-3%. Emkhiqizweni wenhlanzi emhlophe enesinkwa, okwenza kube nenani eliphelele lamafutha akuyona inhlanzi ngokwayo, kodwa amafutha anezelwa ngesikhathi sokukhiqiza kanye nenqubo yokuthosa ezimbonini. Ezimweni eziningi, inani lokugcina lamafutha libalelwa ku-8%, eminye imikhiqizo ifinyelela ku-13% kanti eminye isala eduze no-4-6%. Lo mehluko ikakhulukazi ngenxa inani lamafutha amuncwa inhlama ngesikhathi sokupheka.
Ukulinganisa idatha evela emikhiqizweni ehlukahlukene yesinkwa, kungase kutholakale ukuthi amafutha angeziwe ngokuvamile aphakathi kuka-5% no-10% wengqikithi. Kodwa-ke, akuwona wonke amafutha afanayo: eminye imikhiqizo isebenzisa amafutha e-rapeseed kanti amanye amafutha e-sunflower. Uwoyela we-rapeseed ngokuvamile unephrofayili ye-acid enamafutha angcono, enengxenye ephezulu yamafutha angagcwalisiwe kanye nebhalansi evumayo kunamafutha kabhekilanga, nakuba engakafiki ezingeni... amafutha angaphakathi ezinhlanzi ezinamafuthaAmafutha kabhekilanga, avame kakhulu ngenxa yentengo nokutholakala kwawo, ikakhulukazi ahlinzeka ngamafutha e-omega 6 futhi awazuzisi kangako uma esetshenziswe ngokweqile.
Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi eminingi yale mikhiqizo ilungiswa ekhaya kuhhavini noma epanini elinamafutha engeziwe, okwandisa ukwanda kwamafutha. Nakuba ukubhaka ngokuvamile kuyindlela engcono kunokuthosa okujulile, kusabalulekile ukulinganisa inani lamafutha angeziwe. Ngale ndlela, singajabulela izinzuzo zenhlanzi eyisinkwa ngaphandle kokwandisa kakhulu ukudla kwethu kwekhalori. ama-calories avela kumafutha ekhwalithi ephansi.
Ama-carbohydrate, inhlama kanye nenkomba ye-glycemic
Esinye isici esivame ukunganakwa senhlanzi eyisinkwa okuqukethwe kwayo kwama-carbohydrate. Nakuba izinhlanzi ezintsha zingenawo nhlobo ama-carbohydrate, ukuyinamathisela ngofulawa, imvuthuluka yesinkwa, noma ezinye izingxube zokubhoboza kuphumela emkhiqizweni wokugcina onenani elikhulu lama-carbohydrate, ngokuvamile okuba cishe [inani elishodayo]. 20% ama-carbohydrate nge-100g ngayinye.
Lesi sibalo singakhuphuka nakakhulu lapho inhlama iminyene kakhulu noma iyinala, noma lapho isitashi esishintshiwe, ufulawa ocolisisiwe, nezinye izithako zokugcwalisa zengezwa. Kwezinye izinti zezinhlanzi, ngokwesibonelo, ama-carbohydrate angafinyelela amanani asondele ku-30%, ngokuqondile emikhiqizweni, ngokumangazayo, ekhona. iphesenti eliphansi lezinhlanzi zangempelaNgamanye amazwi, lapho inhlama iyanda futhi iyancipha i-fillet, inani lama-carbohydrate liyanda futhi ingxenye yamaprotheni evela ezinhlanzini iyancibilika.
Ngokombono we-metabolic, lawa ma-carbohydrate aphuma kufulawa ocolisisiwe, anenkomba ye-glycemic ephezulu ngokuvamile emaphakathi, okusho ukuthi ayagaywa futhi amuncwa ngokushesha uma kuqhathaniswa, akhuphule amazinga kashukela egazini kalula. Ezimweni zokulawulwa kwesisindo, isifo sikashukela, noma ukumelana ne-insulin, kufanelekile ukucabangela ukuthi isidlo esinezicucu ezimbalwa zezinhlanzi zesinkwa asihlinzeki nje kuphela amaprotheni namafutha, kodwa futhi nenani elibalulekile ... ama-carbohydrate asheshayo.
Amanye amathuluzi okudla okunomsoco aku-inthanethi nezibali zikuvumela ukuthi ufake inani eliqondile lenhlanzi eyisinkwa edliwe (isibonelo, ukudla okungu-85g) futhi ubone ukuhlukaniswa: amakhalori, amaprotheni, amacarbohydrates, amafutha, inkomba ye-glycemic (GI), nomthwalo we-glycemic (GL). Ngale datha, ungakwazi lungisa kangcono imenyu yansuku zonkeukunxephezela ngezitsha zaseceleni ezicebile ngemifino kanye nokunciphisa, uma kunesidingo, okunye ukudla okune-carbohydrate eningi njengesinkwa noma amafrimu aseFrance, okuvame ukuphakelwa ngakho. uhlobo lwenhlanzi yesinkwa nama-chips.
Eziningi zalezi zibali zize zibonise "Isifundo 1," "Isifundo 2," kanye "Nophudingi" ukuze umsebenzisi akwazi ukwengeza izingxenye zenhlanzi enesinkwa nokunye ukudla, athole isibalo esiphelele samakholori, amaprotheni, amafutha, ama-carbohydrate, inkomba ye-glycemic, nomthwalo we-glycemic waso sonke isidlo. Yize kwesinye isikhathi amanani enziwa ejwayelekile kuso sonke isigaba senhlanzi yesinkwa, asebenza njengereferensi yokuthola umbono wokuthi ukudla okujwayelekile kunikeza ini nokuthi kungena kanjani ekudleni. ukudla okunconyiwe kwansuku zonke kwama-carbohydrate.
Usawoti, amakhalori aphelele, nokuphakelwa okujwayelekile
Usawoti ungenye into ebalulekile ezinhlanzini ezithengiswayo. Eminingi yale mikhiqizo ayifaki usawoti kuphela ezinhlanzini ngokwayo, kodwa futhi nasesinkwani futhi ngezinye izikhathi zibe amasoso angeziwe noma izinongo. Ukuhlaziya imikhiqizo ehlukene emakethe, kungabonakala ukuthi ingxenye ebalulekile iqukethe cishe u-0,8% kasawoti, kodwa amanye amafomethi adlula lokho. 1% usawoti nge-100g ngayinye, osekuvele kubhekwa njengezinga eliphezulu lokuqukethwe.
Emikhiqizweni eyeqa i-sodium engu-1%, okuqukethwe kwe-sodium kungase kukhulu uma kusetshenziswe izingxenye ezinkulu noma kuhlanganiswe nokunye ukudla okunosawoti esidlweni esifanayo. Abantu abanomfutho wegazi ophakeme noma labo okudingeka balawule usawoti wabo kufanele babuyekeze ngokucophelela le ngxenye yelebula. Noma nini lapho kungenzeka, kungcono ukhethe izinhlobo nge usawoti omncane noma unxephezele usuku lonke ngezitsha ezintsha, ezinosawoti omncane ezinothe ngezithelo nemifino.
Ngokuqondene nama-calories, ahlobene eduze nokuqukethwe kwamafutha omkhiqizo. Amafutha amaningi esewonke, ayanda ukuminyana kwekhalori. Njengomhlahlandlela, ukudla okujwayelekile okungu-85g kwenhlanzi eyisinkwa kuvame ukuqukatha cishe ama-kcal angama-200, cishe ne-10g yamaprotheni, cishe ama-10g wamafutha, kanye ne-15g yama-carbohydrates. Kodwa-ke, eminye imikhiqizo ekhuluphele inganikeza phakathi kuka-230 no-260 kcal nge-100g, kuyilapho emincane iqukethe phakathi kuka-180 no-195 kcal. Lo mehluko ikakhulukazi ngenxa inani lamafutha asetshenziswa ekuphekeni kusengaphambili nangohlobo lwezinhlanzi (ezinamafutha noma ezimhlophe).
Uma siqhathanisa le datha nenhlanzi entsha eyosiwe, umehluko ubonakala ngokushesha: cishe i-100g ye-salmon eyosiwe inikeza cishe u-180 kcal, kanti i-100g ye-hake eyosiwe ayifinyeleli ku-90 kcal. Isisindo esifanayo efomini lesinkwa nesiqandisiwe ngokuvamile sidlula kalula i-180-200 kcal, ikakhulukazi ngenxa yokugcoba namafutha. Ngakho-ke, uma umgomo uwukuthi ukulawula isisindo noma ukunciphisa ukudla kwekhalori, akuwona umqondo omuhle ukuthatha Ngivame ukuthenga izinhlanzi zesinkwa esitolo. esikhundleni esivamile sezinhlanzi ezintsha.
Isu elisebenzayo lokusebenzisa inhlanzi eyisinkwa ngokuhlakanipha iwukucabangela le mikhiqizo njengokhetho lwezikhathi ezithile noma oluphuthumayo, bese ulinganisela ukudla nokuhambisana nokukhanya: isaladi, imifino egayiwe noma egazingiwe, kanye nenani elilinganiselwe lama-carbohydrate ayinkimbinkimbi (ngokwesibonelo, izambane elibilisiwe noma irayisi elinsundu). Ngale ndlela, uzuza ukudla okunokulinganisela okwengeziwe futhi uvimbele inhlanzi eyisinkwa ekubeni ingxenye enkulu. ikhalori ibhomu wakhonza athosiwe namasoso anamafutha kakhulu.
I-Nutri-Score kanye nekhwalithi yokudla okunempilo
I-Nutri-Score ilogo esebenzisa imibala nezinhlamvu (kusuka ku-A ukuya ku-E) efingqa ikhwalithi yomsoco yomkhiqizo. Icabangela izici ezinhle, njengokuba khona kwamaprotheni, i-fiber, izithelo, imifino, nemifino, kanye nezici ezingezinhle okufanele zilinganiselwe, njengama-calories esewonke, amafutha agcwele, ushukela, nosawoti. Ngokusekelwe olwazini olusephaneli yamaqiniso omsoco kanye nokwakheka komkhiqizo, isikolo sokugcina siyabalwa, esihumusheka kuhlamvu nombala; lapho amaphuzu esondela ezingeni olifunayo, amaphuzu azoba ngcono. u-A ngokuluhlaza.
Endabeni yezinhlanzi zesinkwa ezivela esitolo esikhulu, imikhiqizo eminingi ebonisa i-Nutri-Score ephaketheni iwa eduze kuka-B, okubonisa ikhwalithi yokudla okunempilo emaphakathi kodwa eyamukelekayo uma idliwe ngokusesilinganisweni. Nokho, kukhona okuhlukile okucacile: eminye imikhiqizo iwela esigabeni C, eminye ngisho naku-D, kuyilapho amanye amafomethi aqondile angathola u-A, ngokuvamile lapho Ihlanganisa ukunikezwa okuhle kwamaprotheni ngenani elilinganiselwe lamafutha nosawoti.
Umehluko omkhulu phakathi komkhiqizo onesilinganiso B kanye nalowo onesilinganiso esingu-C noma u-D ngokuvamile uhlobene nenani likasawoti owengeziwe kanye nezinga lephrotheni. Inhlanzi eyisinkwa enephesenti elihle lezinhlanzi, hhayi uwoyela omningi, kanye nosawoti olawulwa ngokuqhathaniswa kungenzeka uzuze i-Nutri-Score engcono. Ngokuphambene, uma umkhiqizo une-coating enzima kakhulu, okuqukethwe kwamafutha amaningi, nosawoti omningi, amaphuzu azohlupheka. Ngakho-ke, nakuba i-Nutri-Score ingaphelele, ingaba usizo njengesiqondiso. ithuluzi lokuqhathanisa ngokushesha phakathi kwemikhiqizo yesigaba esifanayo.
Kubalulekile ukukhumbula ukuthi uhlelo lwe-Nutri-Score aluphoqelekile ezinkampanini, nakuba iziphathimandla zezempilo eziningi zitusa ukuqaliswa kwalo. Amanye amabhrendi aliveza ngokugqamile ngaphambili kwephakheji, kanti amanye awakwenzi. Uma ivela, kufanele isetshenziswe njengesiqondiso esisodwa phakathi kwabaningi, uhlale ukhumbula uhlu lwezithako kanye nomongo jikelele wokudla kwakho. Umkhiqizo onamaphuzu amahle awukwenzi ngokuzenzakalelayo ukudla kwakho konke kube nempilo, kodwa uyasiza... khetha okungenani ongakhetha kukho okungekuhle phakathi kwebanga elifanayo.
Endabeni yenhlanzi enesinkwa, uma ungaqiniseki phakathi kwezinketho ezimbalwa ezifanayo, kungasiza ukuqhathanisa izinhlamvu nemibala ye-Nutri-Score, ubuyekeze ulwazi lokudla okunempilo (amaprotheni, amafutha, ama-carbohydrates, nosawoti), bese ukhetha leyo enikeza ibhalansi enhle. Futhi-ke, khumbula ukuthi ungazenzela ngokwakho ekhaya. Inhlanzi entsha, eyisinkwa noma ebhakwayoNgokulawula inani likawoyela, usawoti, kanye nokujiya kokumbozwa, singakwazi ukuzuza iphrofayili yomsoco ejabulisa kakhulu.
Izinhlanzi ezifakwe eqandisini ezijulile zingase zibe yingxenye ukudla okunomsoco Uma udliwa ngezikhathi ezithile, khetha imikhiqizo enenani elifanele lenhlanzi, amaprotheni, namafutha ekhwalithi ephezulu, futhi unake usawoti namacarbohydrates kunhlama. Kuhlanganiswe nezitsha zemifino kanye nezingxenye ezimaphakathi, kungaba inketho engokoqobo uma ujahile, inqobo nje uma kungashintshi ukudla okuyinhloko. Izinhlanzi ezintsha ezilungiselelwe kusetshenziswa amasu anempilookusala kuyinketho ekhethwayo yokunakekelwa kwezempilo isikhathi eside.