Uninzi lwethu luyavuma ukuba ukutya kwaseTshayina kumnandi. Nokuba yinkukhu ye-Kung Pao, ii-rolls zeqanda, okanye amadombolo- ngekhe ungahambi kakuhle ngetyuwa kunye nencasa emnandi. Ikwalishishini elikhulu kakhulu. Uphando olwenziwe nguMbutho weSizwe werestyu lubonisa isinye kwisithathu samaMelika ukuba atye ukutya kwaseTshayina kube kanye ngenyanga (nge China Yonke imihla ).
Ewe kunjalo, xa ungxamile kwaye u-odola ukuthatha, akusoloko kulula ukwenza olona khetho lulungileyo, olunolwazi oluninzi. Kwaye ngelishwa, nokuba ithanda kangakanani na, ukuba uzama ukubukela iikhalori zakho kwaye utye okunempilo, irayisi eqhotsiweyo Into omele uyiqonde . Ngelixa unokuqikelela ukuba isitya esinegama elithi 'othosiweyo' kwigama laso lisenokungabi lolona khetho, zikho ezinye izizathu zokuba kutheni ungafuna ukutsiba.
arbys inyama yesonka sangqaji
Iingxaki zerayisi eqhotsiweyo
Ngoku ka IWebMD , Eyona nto iphambili kwesi sidlo irayisi emhlophe, engenayo ifayibha eninzi, kwaye inokubangela ukuba ungaziva ugcwele. Ikwayinto egcwele isosi yesosi eninzi, eyongeza iitoni zesodiyam, kwaye, ewe, iyosiwa kwioyile enokubangela ukuba upakishe iiponti. Ukuba ufuna ukhetho olusempilweni, zama uku-odola irayisi emdaka endaweni yoko, eboniswe ukuba ikhusela kuhlobo 2 lweswekile. Phila womelele Ikwabonisa ukuba amanqatha amaninzi anokungeniswa kwisitya, hayi kwioyile kuphela, kodwa kwiinyama ezityebileyo. Eyona nto imbi nangakumbi kukuba ngaba ezo nyama zinamanqatha ziye zanziswa ngaphambi kokuba kongezwe kwilayisi.
Ikomityi e-1 ehambisa irayisi eqhotsiweyo evela kwindawo yokutyela iya kukuqhubela malunga ne-7 gram yamafutha, kwaye loo sodium, isahlulo esinye sipakisha i-punch enetyuwa kwi-460 milligrams. Sonke siyazi ukuba indebe enye yokulinganisa irayisi eqhotsiweyo ayiyinqumli xa ukwimeko yesiTshayina, kwaye ikomityi yesiqhelo yekomityi ezine ithetha ukuba ujonge iimiligram eziyi-1,840 zesodiyam, kunye neegram ezingama-28 zamafutha. Ukunconywa kwemihla ngemihla, uyabuza? Akukho ngaphezulu kweemiligram ezingama-2,300 zesodiyam, kwaye kungabikho ngaphezulu kwe-65 yegrama yamafutha.
Uyifumana njani irayisi ethosiweyo esempilweni
Irayisi ethosiweyo ikwanazo neeprotein kunye nemifuno encinci. Ukuba ngokwenene ufuna ukutya irayisi ethosiweyo, jolisa ekwenzeni ukutya kwakho kube ngokulinganayo. Ukukopela iphepha icebisa ukwenza eyakho irayisi eyosiweyo ekhaya. Ngale ndlela uya kuba ulawula ubukhulu. Yongeza iiprotheyini kunye nemifuno, kwaye usike ioyile kunye nenani lelayisi, okanye uzame ukwenza eyakho ngerayisi emdaka endaweni yoko.
Inyaniso, Ikhitshi elincinci Iresiphi enkulu erayisiweyo eyosiweyo eyi-130 yeekhalori kuphela ngokutya kunye nomgangatho wokutyela. Kwakhona kuthatha imizuzu engaphantsi kweshumi ukwenza kwaye izithako zilula nazo: irayisi emdaka, amaqanda, amatswele aluhlaza, iminqathe, ikhaphetshu kunye nesosi yesosi. Okokuqala, pheka amaqanda akho kwipani eyahlukileyo- oku kuyacetyiswa kuba ukuba ubongeza zingaphekwanga kwilayisi baya kuthi babaleka okanye batyhafe. Okulandelayo, uqala ngokubanda ngokufanelekileyo, kunye nelayisi enye yosuku olunye kuba irayisi ebandayo inomswakama omncinci okwenza ukuba ilungele ukutsha. Yipheke epanini ngesixa sakho osithandayo sosi kwishushu eshushu kwaye uvuselele rhoqo ukunqanda nantoni na etshiswayo. Ngoku, yongeza imifuno yakho, ugxobhoze amaqanda, kwaye ulungile! Unokongeza iproteni njengenkukhu okanye i-tofu ukunceda ukwenza ukutya kube nentliziyo.
Imfihlelo yokufumana irayisi esempilweni kwivenkile yokutyela
Kodwa ukuba ufana nathi kwaye awunalo ixesha elininzi lokupheka, kukwakho iqhinga onokuthi ulizame xa usiyalela ukuba ufumane icala elimnandi ngaphandle kweekhalori kunye namafutha erayisi yemveli eqhotsiweyo. Isazi ngezondlo uRebecca Scritchfield uxelele Ukuzimela Unokwenza iodolo yerayisi emdaka kwaye ucele amaqanda aqhekeziweyo ecaleni. 'Uninzi lwabathathiweyo banamaqanda erayisi eqhotsiweyo, kwaye bazimisele ukukwenzela le nto,' ucacisile. 'Irayisi emdaka inesalathiso esisezantsi se-glycemic xa ithelekiswa nerayisi emhlophe, enceda ukunciphisa i-insulin spikes.'
Phila womelele ikwacebisa ukuba xa u-odola kwivenkile yokutyela, cela umpheki ukuba angasebenzisi bhotolo, kunye neoyile encinci, kwaye ucele nayiphi na enye isosi ukuba ibekwe ecaleni. Ngale ndlela ulawula ukuba ufuna ukugqiba ntoni ekugqibeleni. Isondlo kunye nengcali yezidlo, u-Rachael Hartley, uthe kukho nesisombululo esilula. Uxelele Ngaphakathi unoku-odola irayisi emdaka kunye nenkukhu oyithandayo, inyama yenkomo, okanye isitya se-shrimp kwaye uzixube kunye. 'Irayisi emdaka inefayibha eninzi kwaye iyazalisa,' utshilo uHartley. 'Ukongeza irayisi emdaka lutshintsho olulula onokulenza kwisidlo sakho.'
