I-oatmeal esheshayo ene-fillers
I-oatmeal esheshayo ngokuvamile iqukethe ushukela ne-sodium. Ngokuvamile, izikhwama zasekuseni ezisheshayo ziqukethe cishe amagremu ayisithupha kashukela nama-milligrams angu-140 we-sodium ngokuphakela ngakunye. Bheka izithako zokuqala ekubunjweni, phakathi kwazo ama-oats okufanele athathe isikhundla esiholayo. Kungcono ukuthenga i-oatmeal evamile ephekwe isikhathi eside futhi uyifake ngesinamoni, i-nutmeg nezithelo ezintsha.
i-pasta enemibala
Ngokuvamile ungathola ipasta eluhlaza nokubomvu enongwe ngesipinashi noma utamatisi emashalofini esitolo. Kodwa-ke, okuqukethwe kwemifino kuzo kuncane kangangokuthi akuthinti izinzuzo zomkhiqizo nganoma iyiphi indlela, okungukuthi, lezi ziyi-pasta efanayo eyenziwe kufulawa webanga lokuqala. Uma ufuna ukwenza i-pasta "yemifino", kungcono ukwenza i-zucchini noma i-pasta yethanga. Noma khetha i-pasta egcwele okusanhlamvu.
Ama-pretzels nama-dryer
Kuyadabukisa ngempela lokhu. Ama-pretzels afana nama-pretzels nama-dryer aseJalimane ngokuvamile enziwa ngoshukela. Lokhu kudla akuqukethe imisoco enempilo futhi enganelisi indlala, ngakho-ke abantu bavame ukudla lesi siphuzo njengembewu.
chips zemifino
Ama-chips - angama-chips e-Afrika. Akunandaba ukuthi zenziwe ngama-beet noma amazambane, noma kunjalo zithosiwe ngenani elikhulu lamafutha futhi zifafazwe ngokukhululekile ngosawoti nezinongo. Inqubo yokuthosa isebenzisa amafutha agcwele kanye nama-trans. Ama-chips emifino aqukethe inani elifanayo lama-calories njengalawo ajwayelekile. Zama ukubhaka i-vegan kale, isanqante nama-chips zucchini ekhaya. Ngale ndlela ungakwazi ukulandelela inani lamafutha nosawoti.
Ama-smoothies asemabhodleleni
Isiphuzo okuthiwa sinempilo ngokuvamile senziwa ngejusi yezithelo noshukela, okwengeza ama-calories angenalutho kuso. Cabanga nje: ibhodlela elilodwa elincane lingaqukatha ama-calories angu-200 kuya kwangu-1000, elilodwa kuya ku-30 amagremu wamafutha, namagremu angu-15 kuya kwangu-100 kashukela owengeziwe. Esikhundleni sokuthenga ibhomu lekhalori elenziwe ngomumo, zenzele ama-smoothies akho usebenzisa izithelo eziqandisiwe, amajikijolo, ubisi olusekelwe ezitshalweni, iyogathi, nempushana yamaphrotheni.
"Ukudla" ukudla okufriziwe
Izidlo eziqandisiwe ezithengiswa ngaphansi kokucatshangelwa kwekhalori ephansi ngokuvamile aziqukethe imifino nezinhlamvu ezigcwele, eziqhayisa ngokuqukethwe kwekhalori ephansi kakhulu. Awasuthi kahle, futhi umuntu uqala ngokushesha ukuzizwa elambile. Lokhu kudla kuvame ukugcwala i-sodium ukuze kuhlale kusha (sawubona, bloat!). Ukubheja kwakho okuhle ukuthi uzenzele okwakho ukudla kwasemini. Ungakwazi ngisho nokufriza okunye ukudla ukuze uhlale uzenzela ukudla kwakho kwasemini ngokushesha.
Izinketho zenyama ye-Vegan
Imikhiqizo “yenyama” ye-Vegan, njengamasoseji nama-burger, igcwele izithako ezingabazisayo ezifana neprotheyini yesoya egayiwe, uwoyela we-canola, i-caramel molasses, ne-xanthus gum. Esikhundleni sokulayisha umzimba wakho ngezithako ezingacacile, khetha imithombo yamaprotheni aphelele nangokwemvelo njengemifino, ama-lentils, ubhontshisi wesoya ovutshiwe, namantongomane.
Amasoso anamafutha aphansi
0% amafutha omzimba = impilo? Noma kanjani. Amasaladi neminye imifino anamavithamini ancibilikayo ngamafutha, amaminerali abalulekile, nama-antioxidants avikela imizimba yethu ezifweni. Uma ungawanambisi ngamafutha anempilo, umzimba wakho ngeke ukwazi ukumunca ngokugcwele imisoco oyifunayo esaladini.
Ikhofi elisebhodleleni netiye
Yebo, kulula ukuthenga itiye noma ikhofi ebhodleleni, ikakhulukazi njengoba kumnandi futhi kumnandi! Nokho, aqukethe umthamo wokushaqisa kashukela noma esikhundleni sawo. Ungase ungasoli nokuthi ibhodlela elilodwa lesigamu-litre letiye liqukethe cishe izipuni ezi-5 zikashukela. Kungcono ukuthenga i-thermos, uthele itiye noma ikhofi kuyo, engeza iqhwa bese uhamba nayo.
I-fat fat cheese
Ushizi ovamile uqukethe amafutha agcwele, izazi eziningi zokudla ezitusa ukuba zinciphise. Nokho, ushizi ucebile ngamaprotheni ne-calcium. Ezimweni eziningi, ushizi ongenawo amafutha unokunambitheka kwerabha nokuthungwa. Ayincibiliki emlonyeni wakho, ayinawo ukunambitheka okucwebezelayo. Kunalokho, yanelisa ukulangazelela kwakho ushizi ngokuwusebenzisa njengesithako esinezithelo noma ama-croutons okusanhlamvu.
Isoda yokudla
Ngokungangabazeki, i-Diet Coke iqukethe ama-calories ambalwa noshukela. Kodwa "ama-calories angu-zero" akusho ukuthi isiphuzo asithinti umzimba wakho nganoma iyiphi indlela. Izithako zikashukela zingabangela ukuqunjelwa kanye negesi, kanti olunye ucwaningo luye lwathola nokuthi ukuphuza ama-sodas anoshukela (ngisho neziphuzo ezidakwayo) kungaba nomthelela ekudleni ngokweqile nasekuzuzeni isisindo, futhi kwandise amathuba okuba ne-osteoporosis nesifo sikashukela.
isitsha se-acai
Izitsha zama-smoothies aminyene anempilo nazo zonke izinhlobo zokugcwaliswa zibukeka zinempilo kangangokuthi zingakukholisa kalula ukuthi zinempilo. Eqinisweni, idessert enhle kakhulu kunesidlo sasekuseni esinempilo. Eziningi zalezi zitsha ziqukethe inhlanganisela enamandla yezithako ezifana ne-granola, ama-nut butters, ukhukhunathi, izithelo, namajikijolo. Ngokuvamile isitsha esisodwa siqukethe ukudla okunempilo okuningi kunalokho okudingayo ngesikhathi esisodwa. Zenzele isitsha sakho esinempilo sikabhanana namajikijolo noma iyogathi yesiGreek ngokungeza isithelo osithandayo nesipunu esisodwa samantongomane aqoshiwe.
Amaphrotheni Amabha
Njengokudla okuningi okugayiwe, ama-protein bars ngokuvamile enziwa ngezinhlobo ezihlukahlukene zikashukela (isiraphu ye-beetroot, isiraphu yomoba, irayisi), amafutha engeziwe (isundu namafutha kabhekilanga), nemibala yokwenziwa kanye nama-flavour. Ukwengeza, ama-protein bars avame ukuqukatha izinhlanganisela ezikhiqiza igesi njenge-sucralose (indawo kashukela) kanye nezimpande ze-chicory (fiber). Ngemva kokudla ibha enjalo, uzofuna ukudla ngokushesha. Kodwa uma ufuna ukudla imigoqo ngemva kokuzivocavoca kwakho, bheka ukudla okunempilo ngempela okunokwakheka okuhle.
Amakhukhi amaprotheni noma okudla
Kungase kubonakale sengathi amaprotheni namakhukhi anekhalori ephansi ayindlela enhle yokwanelisa isifiso se-sweet crunch. Nokho, awekho angcono kunamakhukhi avamile. Kungcono ukuzitika ngamakhukhi avamile izikhathi ezimbalwa ngeviki noma ulungiselele ukudla okunempilo kwe-oatmeal nobhanana. Futhi uma ufuna ukuzuza amaprotheni, khetha imithombo yemvelo: okusanhlamvu, amantongomane, iyogathi.
IGranola
I-granola ovame ukuyibona eshalofini lesitolo segrosa iqukethe ithani lamakholori, amafutha, noshukela. Amanye amabhrendi angaba nama-calories afika ku-600 inkomishi ngayinye yento eyomile. Kodwa kungaba yingxenye yokudla okunempilo! Tadisha ukwakheka komkhiqizo noma upheke i-granola ngokwakho.
Ukhilimu ophehliwe
Pshsh! Uthanda ukuthi ukhilimu ophehliwe ungazwakala? Kodwa-ke, lokhu kungaqukatha inqwaba yesiraphu yommbila we-fructose, amafutha e-hydrogenated, nama-flavour okwenziwa. Kungcono ukuthenga ukhilimu onzima futhi uzishaye ngokwakho, udela umsindo onjalo oyintandokazi ovela ku-can, kodwa uhloniphe umzimba wakho.
I-yogurt enezithasiselo
Iyogathi iyindlela elula yokuthola amagciwane angama-probiotic, i-calcium, amaprotheni, ne-vitamin D. Kodwa gwema iyogathi enongiwe, njengoba ivame ukuba noshukela omningi nesitashi, okuwenza abe uphudingi oluningi. Amayogathi anoshukela ngokuzenzela (ngisho nangenawo amafutha) angabangela ukuqunjelwa kanye negesi. Kunalokho, engeza izinongo, i-vanilla extract, namajikijolo amasha ku-yogurt yemvelo.
Amasobho ethini
Yiqiniso, amasobho asemathinini ayindlela elula yokwenza isidlo sasemini esisheshayo. Kodwa-ke, amasobho anjalo ane-sodium ephezulu, futhi imifino ekuwo ayinamsoco njengentsha. Khetha amasobho asemathinini ekhwalithi, noma uzenzele isobho ngezithako ezintsha.
Amamiksi amantongomane
Izingxube zamantongomane ngokuvamile zihlanganisa amantongomane anosawoti noma amnandi, ama-cranberries omisiwe ngoshukela, noshokoledi. Aqukethe namafutha amaningi. Khetha izingxube zamantongomane aqukethe amantongomane kuphela futhi wenze ingxube yakho ibe ekhaya ngamagilebhisi omisiwe, amadethi, ama-prunes nezinye izithako ezinempilo.
Kombucha
Ukudla okuvutshelwe ngokwemvelo kulungele ukugayeka kokudla kanye nempilo yonke, kodwa i-kombucha ngokuyisisekelo iyimbiliso. Ngenxa yokuthi abantu abaningi banemvubelo eyeqile emigudwini yabo yokugaya ukudla, ukuphuza i-commucha njalo kufana nokuthela uphethiloli emlilweni, okungase kubhebhethekise ukungalingani kwe-microflora. Khetha okunye ukudla okuvutshelwe njenge-sauerkraut, ukhukhamba, i-kimchi, ne-kefir, futhi uphuze i-kombucha isikhathi esingaphezu kwesisodwa ngesonto uma uyithanda kakhulu.
Ukugqoka isaladi
Izingubo zesaladi ezilungiselelwe kusengaphambili zenziwa ngama-preservatives umzimba ongazidingi. Ngisho noma ukugqoka kwenziwa ngamafutha omnqumo, ngokuvamile kuqukethe i-rapeseed noma amafutha e-soya, kanye nama-flavorings. Esikhundleni salokho, zenzele isaladi yakho yokugqoka ngamafutha omnqumo engeziwe, i-balsamic noma i-apula cider uviniga, ne-Dijon lwesinaphi.
I-yogurt efriziwe enamafutha aphansi
Qaphela ama-yogurts afriziwe njengoba ehlanganiswe nesinye isithako esingafuneki - ushukela. Engxenyeni yenkomishi yokwelashwa okunjalo, ungathola amagremu angu-20 kashukela, kuyilapho ku-ayisikhilimu evamile ungathola kuphela 14. Ingxenye encane ye-ayisikhilimu evamile ingcono kunebhakede lokungabaza.
Ukudla okulula okungenayo i-Gluten
Nakuba ukudla okungokwemvelo okungenalo i-gluten njengezithelo, imifino, i-quinoa, irayisi, ummbila, namazambane kusilungele ngempela, ukudla okuningi okubhalwe ukuthi “okungenayo i-gluten” kuphezulu ngesodium, ushukela, namafutha agcwele, njenganoma yikuphi okunye ukudla okugayiwe. . ukudla. Iningi lale mikhiqizo iqukethe imisoco encane kanye nefayibha kunokolweni wayo wokuqala. Ngaphezu kwalokho, imisoco ingasuswa ngamakhemikhali ngesikhathi sokucubungula.
Isiraphu ye-Agave
Ingabe esikhundleni soju noshukela ubeke isiraphu ye-agave, ucabanga ukuthi izoba nempilo? Cabanga futhi. Iziraphu eziningi ze-agave zicutshungulwa kakhulu futhi zifana nesiraphu yommbila ephezulu ye-fructose. Ngaphezu kwalokho, isiraphu ye-agave iya ngqo esibindini futhi imuncwe lapho, ukuze inganyusi amazinga kashukela egazini. Inani elikhulu lesiraphu lingaphazamisa isibindi, ngakho lolu akulona uhlobo olungcono kakhulu lwesishukela.
Ijusi… ngisho eluhlaza
Ngisho noma ilebula ithi u-100% wejusi noma awukho ushukela, ijusi ngokwayo iwuhlobo olugxilile lukashukela. Eqinisweni, ingilazi eyodwa yejusi ilingana namagremu angu-22 kashukela uma kuqhathaniswa namagremu angu-13 esithelweni esisodwa, esine-fiber. Amajusi ancisha umzimba umcu onempilo, obalulekile ekusebenzeni kwamathumbu futhi usiza ukulawula amazinga kashukela egazini. Kungcono ukudla izithelo eziphelele noma okungenani unciphise ijusi yezithelo esanda kukhanywa ngamanzi.