Emma Miller
U-Elena Kalen, ingcali kwi-psychology yokulahleka kwesisindo kunye nomcebisi wenkxaso yesondlo, wabelane ngeengcebiso ezinomdla kunye neziluncedo.
Kwiivenkile zokutyela, kwiivenkile zokutyela nakuzo zonke iindawo zokuthenga, singqongwe zizilingo ezininzi ezimnandi. I-Airy eclairs, i-cheesecakes, i-tiramisu, i-pastries enevumba elimnandi, amaqebelengwane athambileyo - nayiphi na le mizobo inokuchaphazela umzobo wakho.
Yintoni onokuyenza ukuba unezinyo elimnandi, kunye namabali ukuba eyona ndlela ilula yokunciphisa umzimba kukuyeka iilekese kufana nemela entliziyweni yakho, utshilo u-Elena Kalen, ingcali kwi-psychology yokunciphisa umzimba kunye nomcebisi wenkxaso yesondlo. , kwi-Instagram yakhe.
Indlela yokutya iilekese ngokuchanekileyo
Confectionery + amandongomane
Amandongomane aqulethe amafutha, anciphisa inkqubo yokugaya ngenxa yokuba umzimba uyahlula i-glucose kumafutha ngaphambi kokuba ifakwe. Iswekile ingena egazini ngokuthe ngcembe, kwaye i-pancreas ayifuni ukuthumela umkhosi we-insulin ukuthutha iswekile eninzi ngeeseli, "kusho uKalen.
Ucacisile ukuba oku kuluncedo kuyo yomibini imithambo yegazi kunye nokubhityana kuba akukho nto iya kutyeba, kuba akusayi kubakho kutsiba okubukhali kwiswekile yegazi.
Iilekese + ikofu
Ngokutsho kwengcali, ukutya okusetyenzisiweyo ngekofu kutsalwa kancinci ngenxa ye-chlorogenic acid. Ithoba isantya sokuqhekeka kweecarbohydrates kwindlela yokwetyisa, ngoko ke iswekile inyuka egazini ngokucothayo kunokuba utya iilekese ngaphandle kwekofu.
Iziqhamo ezimnandi + isaladi, inyama, iimveliso zobisi, isidudu
I-Chocolate inokongezwa kwi-cottage cheese okanye i-yogurt ukunciphisa izinga lokukhutshwa kwe-glucose egazini. Ngaloo ndlela, i-glucose iya kuxutywa kwaye iyanelise inxalenye yendlala, ngelixa lonke indlala iya kwaneliswa yiprotheni kunye namafutha kwisitya. Ngenxa yoko, ukutya okuxutywe ngolo hlobo kutyiwa ngomlinganiselo omncinane xa ulambile.
Unexhala malunga neekhalori ezongezelelweyo? Kuyimpazamo ukukholelwa ukuba unokunciphisa umzimba kuphela ngokutya okuphantsi kweekhalori. Kuba indlala sisicelo esivela emzimbeni sezondlo. Xa sidla kuphela ukutya okunekhalori ephantsi, kubonakala ngathi kuphela ukutya okuncinci. Akunyanzelekanga ukuba uyeke izimuncumuncu ukuze ube mncinci! Nditsho nekhalori ephezulu. Eyona nto iphambili kukukutya xa ulambile kwaye ukwimithamo eyaneleyo,” washwankathela uElena Kalen.
