Okuqukethwe
Kuthatha isikhathi esiningi nomzamo oqhubekayo ukunciphisa isisindo. Uma udinga ukwehla ngo-3 kuye ku-5 kg, awudingi ukuya ekudleni okuqinile kokuchitha. Imvamisa kwanele ukuhlela izinsuku zokuzila ngokushintsha indlela odla ngayo nokungeza ukuhamba noma ukubhukuda, ukuhamba ngebhayisikili noma ukudansa.
I-yogurt YamaGrikhi Ephansi
I-yogurt engu-170 g ingu-639 kJ, amaprotheni ayi-12,8 g, u-3,6 g wamafutha, u-2,3 g wamafutha agcwele, ama-14,1 g ama-carbohydrate, u-14,1 g ushukela, i-3,4 g fiber, i-187 mg sodium.
Ecebile nge-calcium kanye namaprotheni acindezela indlala, iyogathi iyisisekelo esihle sasekuseni noma esikhundleni sikakhilimu omuncu noma imayonnaise.
AmaShizi
100 g izimfanzi eluhlaza ilingana 371 kJ, 21 g amaprotheni, 0,6 g fat, 0,1 g fat saturated, 0 g carbohydrate, 0 g ushukela, 0 g fibre, 349 mg sodium.
AmaShizi – indlela yokushintsha inyama bese wengeza okuhlukahlukene kwimenyu. Ngithanda ukuwengeza kuma-roasts, elayisi, noma ukugcoba ngokushesha ku-wok enenkukhu kanye nenkathi nge-pesto.
IMacadamia
1 amantongomane aluhlaza, cishe ama-30 g amantongomane = 905 kJ, amaprotheni ama-2,8 g, amafutha angama-22,2 g, ama-3 g amafutha agcwele, 1,4 g ama-carbohydrate, 1,4 g ushukela, 1,9 g fiber, 0 mg sodium.
Amantongomane acebile emafutheni, kodwa futhi asiza ukulawula isisindo. IMacadamia iqukethe amaprotheni, i-fiber kanye namafutha amaningi e-monounsaturated. Ukuze uphile impilo enempilo, yidla idlanzana lamantongomane angenawo usawoti nsuku zonke.
AmaTangerines
Ama-tangerines ama-2 amakhulu, cishe u-150 g = 248 kJ, 1,2 g amaprotheni, u-0,3 g amafutha, u-0 g wamafutha agcwele, 11,7 g carbohydrate, 11,7 g ushukela, 1,8 g fiber, 5 mg sodium…
I-Mandarin ama-kilojoules aphansi - umkhiqizo omuhle wesizini ofanele ukudla okulula.
Izithelo zothando
I-50 g yempuphu ingu-152 kJ, 1,5 g wamaprotheni, 0,2 g wamafutha, 0 g wamafutha agcwele, 2,9 g wama-carbohydrate, 2,9 g kashukela, 7 g we-fiber, 10 mg we i-sodium.
Izithelo zothando - ithuluzi elihle kakhulu lokuphakamisa imizwa yakho nganoma yisiphi isikhathi sosuku. Isithelo esingavamile sinamakhalori aphansi kodwa siphezulu ku-fiber, okwenza uzizwe ugcwele. Ngithanda ukwengeza izingcezu ze-passionfruit ekuseni ku-muesli noma iyogathi.
Ama-oat flakes
30 g okusanhlamvu okuluhlaza okulingana no-464 kJ, 3,8 g protein, 2,7 g fat, 0,5 g fatated saturated, 16,4 g carbohydrate, 0,3 g ushukela, 2,9 g fiber, 1 mg sodium.
Ama-flakes acebile ngama-carbohydrate aphansi e-GI (inkomba ye-glycemic, isilinganiso esilinganiselwe sendlela ama-carbohydrate ekudleni athinta ngayo amazinga eglucose egazini), amaprotheni ezitshalo, nohlobo olukhethekile lwefayibha ebizwa nge-beta-glucan. Kuyasiza ukwehlisa izinga le-cholesterol "embi".
Ukholifulawa
I-100 g iklabishi eluhlaza kungu-103 kJ, amaprotheni angama-2,2 g, u-0,2 g wamafutha, u-0 g wamafutha agcwele, 2 g ama-carbohydrate, 2 g ushukela, 2,8 g fiber, 30 mg sodium.
Ngiyayithanda i-cauliflower, hhayi ngoba ithatha indawo enhle yesisekelo se-pizza (iresiphi lapha). Amnandi aluhlaza, athosiwe futhi abhakwa. Iphinde ithuthukise ukuzivikela komzimba, iqukethe uvithamini C kanye ne-folic acid, ekhuthaza ukwakheka kwamangqamuzana amasha futhi isiza isikhumba ukuba sibushelelezi, izinwele ezinde futhi zicwebezele, nezinzipho zibe namandla.
Isinkwa sonke sengqolowa
1 ucezu lwesinkwa, cishe 40 g = 462 kJ, 4,8 g protein, 3,5 g fat, 0,4 g faturated, 13,5 g carbohydrate, 0,7 g ushukela, 2,9 g fiber, 168 mg sodium.
Isinkwa Sokudla? Kungenzeka yini! Isinkwa esisanhlamvu sonke sine-GI ephansi, okusho ukuthi sigcwele ama-carbohydrate "amade". Ngidle ucezu lwesinkwa ngesidlo sasekuseni futhi ngizizwa ngisuthi futhi ngiyaneliseka kuze kufike isikhathi sasemini - kude namakhukhi nokudla okusheshayo.
Isililo
I-100 g ye-lentile ephekiwe ilingana no-595 kJ, amaprotheni angu-10 g, amafutha angu-0,8, ama-0,1 g amafutha agcwele, ama-carbohydrates angu-20,2, i-1 g ushukela, i-5,2 g fiber, i-sodium engu-2 mg.
Amaprotheni wemvelaphi yezitshalo, i-fiber yokudla kanye nokuqukethwe okuhambisanayo nemifino - yilokho okuyikho udali… Ngithanda ukukufaka kaningi ngangokunokwenzeka ekudleni kwamasonto onke esikhundleni senyama. Yisebenzise esikhundleni senyama yenkomo egayiwe ku-bolognese pasta noma ekugcwalisweni kukaphaya nophaya. Ukuze wenze lokhu, ubilise ama-lentile, bese usheshe uthose ngo-anyanisi omningi, ungaxuba u-anyanisi nama-leeks kanye ne-thyme noma i-rosemary. Ngincoma ukusebenzisa ama-lentile amnyama noma okungenani ama-lentile ansundu kulokhu.
Isipinashi
60 g isipinashi esingahluziwe silingana no-57 kJ, 1,4 g amaprotheni, 0,2 g amafutha, 0 g amafutha agcwele, 0,4 g ama-carbohydrate, 0,4 g ushukela, 2,5 g fiber, 13 mg sodium.
Ukuthobeka isipinashi akulula kangako uma kuziwa ezinzuzweni zayo zezempilo. Iqukethe i-beta-carotene yempilo yamehlo, uvithamini C wokuzivikela komzimba, uvithamini E wempilo yenhliziyo, insimbi yokuqina nomzimba, i-potassium yesimiso sezinzwa ... ukusho nje izinzuzo ezisobala. Ngaphezu kwalokho, ingadliwa eluhlaza (ongenayo i-contraindications!). Ukuze wenze lokhu, nquma isipinashi bese usixuba ne-curd ushizi, wenze isaladi, noma uyisebenzise esikhundleni samaqabunga e-ulethisi ukwenza isangweji noma isinkwa.