Okuqukethwe
Isidlo esinempilo sabantu abaphilile: amaqembu aphezulu ayi-10 okudla ukuze anelise ngokushesha indlala
Ukugcina isisindo esinempilo, ukugaya ukudla, kanye nokwakheka komzimba, izazi zokudla okunempilo zithi, udinga ukudla kaningi, kepha kancane kancane. Kodwa-ke, isidlo esincane kufanele sibe nempilo. Amabhanisi, ophaya, ama-chips namaswidi kuyindlela eqonde ngqo kumakhilogremu athe xaxa. Yiziphi izinketho zokudla okulula okunikeza izazi zokudla?
Imithetho yokudla okulula
Kungani ukudla okulula kubaluleke kangaka empilweni yethu? Uhlelo lokudla olujwayelekile, olufaka phakathi izidlo ezimbili noma ezintathu ezinkulu ngosuku, akuyona eyomzimba. Okhokho bethu abaqokeleli ababekude babeqabukela bekwazi ukuthola ukudla okuningi ngasikhathi. Emakhulwini ezinkulungwane zeminyaka, umzimba uvumelane nokudla okuvamile kepha okuncane kwama-calories: impande lapha, idlanzana lamajikijolo lapho. Umthamo wesisu sethu mncane - cishe amalitha angu-0.5 kuphela uma ungenalutho. Kepha sihlala sikuphoqa ukuthi welule ngokudla kakhulu kunalokho okudingekayo. Vele ngoba sinesikhathi sokuthola ukulamba okuhle phakathi kokudla okubili. Ngenxa yalokho, sidinga ukudla okwengeziwe njalo lapho sizizwa sisuthi. Ukudla ngokweqile akukubi nje ngesibalo sakho. Kuyinkimbinkimbi kakhulu ukugaya futhi kubambezela imetabolism.
Udinga ukudla cishe izikhathi eziyisithupha ngosuku, kanti ezintathu zalezi zidlo kufanele kube ukudla okulula okuncane. Ungaba ne-brunch ekhanyayo phakathi kwesidlo sasekuseni nesasemini, isidlo santambama phakathi kwesidlo sasemini nesasebusuku. Bese udla okuthile okunempilo ihora elilodwa nengxenye kuya kwamahora amabili ngaphambi kokulala. Ukuze ungaphonsa futhi uphenduke embhedeni, uphuphe isemishi. Kodwa-ke, kungasiza uma ungafaki ukudla okulula kokudla kwakho okuyinhloko.
Ukuze uthole ukudla okulula, ukudla okulula okuqukethe ama-carbohydrate asheshayo akufanelekile ngokuphelele - kugcwalisa khona manjalo, kepha hhayi isikhathi eside. Amaswidi, ufulawa omhlophe obhakwe izimpahla, amachips, kanye nokudla okulula okunjalo akukhona nje ukuthi kungukudla okulula, okunempilo.
Isidlo esinempilo sinamaprotheni amaningi kanye nama-carbohydrate ayinkimbinkimbi. Okuqukethwe kwawo ikhalori kuncane kakhulu. Noma kunjalo, zinikeza amandla esikhathi eside, zithuthukisa ukugaya, futhi zikhuthaze ukukhula kwezicubu zemisipha.
Kuyashesha, kulula, kumnandi: ukudla kwesidlwana esifanele
Sihlanganise uhlobo lwezinketho eziyi-10 eziphezulu zokudla okulula emsebenzini noma ekhaya. Zonke azidingi ukupheka nhlobo noma zidinga ukulungiswa okuncane.
Amabha
Imigoqo yokuqina yizinhlobo ezimbili: ezinye ezokusanhlamvu. Kwesinye isikhathi ngokufakwa kwamajikijolo omisiwe, izithelo ezomisiwe, amantongomane, noma ushokoledi omnyama. Ngokuphambene nalokho, ezinye zisekelwe izithelo namantongomane. Izithelo nemigoqo yamantongomane kuyisinqumo esingcono kakhulu sabasebenzi basehhovisi abalambile. Kepha baphelele kulabo abavame ukuphendukela ekusebenzeni ngokomzimba - abasubathi, izivakashi ezijwayelekile kumaqembu okuzivocavoca. Kanye nabantu abasebenza emoyeni omusha. Zombili lezi zinhlobo zemigoqo ziphilile futhi ziyizindlela ezinhle zokudla okulula. Kodwa-ke, akumele babe noshukela, ukunambitheka, udayi, nezinto zokubulala.
UMuesli njengesidlwana esinempilo
Isiphuzo esihle esinempilo. Ziluhlaza futhi zibhakiwe - zombili izinhlobo ziphelele ngobisi noma i-kefir. Okuluhlaza nakho kuhle ukungeza kwizaladi zezithelo. Ungawahlafuna abhakwe kanjalo nje. I-muesli yemvelo iqukethe i-fiber eningi, ethuthukisa ukusebenza kwamathumbu; zigcwalisa kakhulu futhi ziqukethe amavithamini. Kodwa-ke, ungadidanisi ama-muesli nama-cornflakes - angukudla okuhlukile. Ama-flakes awacishe abe nempilo njengoba evame ukuqukethe owoyela abaningi bemifino noshukela. Labo abanezinyo elimnandi bangelulekwa nge-muesli ebhakwe enoju nezithelo ezomisiwe. Ziyi-caloric eningi kuneyokudla, kepha ziqukethe umthamo owengeziwe wamavithamini namaminerali.
Amantongomane njengesidlwana esinempilo
Lokhu “kungukudla” kwangempela. Cishe wonke amantongomane aqukethe umthamo omkhulu wamavithamini E no-B3, i-potassium eningi, i-phosphorus, ne-magnesium. Bathuthukisa inkumbulo, ukugxila, nokusebenza. Ngaphandle kwalokho, amantongomane anciphisa amazinga e-cholesterol, anciphisa ubungozi bokuhlaselwa yisifo senhliziyo, futhi azuze indawo yangasese. Kepha kungasiza uma ubuqikelela ngalo mkhiqizo. Amantongomane anama-calories amaningi kakhulu, ngakho-ke akufanele udle ngaphezu kwama-gramu ayi-10 ngasikhathi.
Izithelo, amajikijolo
Uma sithi "isineke esinempilo," sicabanga kakhulu ngamajikijolo noma izithelo. Kepha lapha, kufanele futhi siqaphele. Vele, zonke izithelo namajikijolo ziphilile, zicebile nge-fiber, amavithamini, namaminerali. Kodwa-ke, ezinye zazo, ezinjengamagilebhisi, ubhanana, amakhiwane, umango, ama-persimm, nama-cherries, zinoshukela omningi kakhulu. Uma uzama ukubhekana nokukhuluphala ngokweqile, kufanele ubakhawulele. Naka izithelo ezinoshukela omncane: izithelo zomvini, ikhabe, ama-strawberry, ama-cranberries. Ama-apula, asenesikhathi eside eba uphawu lokudla okunomsoco, nawo angumkhiqizo ophikisanayo: acebile ngamavithamini, acebile ngensimbi, nefayibha, kepha ngasikhathi sinye anempahla yokwanda kokudla.
Imifino njengesidlwana esinempilo
Ayikho imikhawulo lapha! Izingongolo ze-celery noma isaladi yemifino cishe kuyisidlwana esihle kakhulu esinempilo. Imifino, kokubili eluhlaza futhi ephekiwe, inama-fiber amaningi, amavithamini nama-antioxidants. Zandisa ubusha, zisiza ukugcina isibalo futhi zithuthukise impilo yonke. Imifino esebenziseka kakhulu - okungukuthi, leyo enokuqukethwe okuphezulu kwamavithamini futhi enokuqukethwe okunama-khalori aphansi - kufaka phakathi i-broccoli, ama-radishes, izaqathe, ama-eggplants, i-bell pepper, iklabishi, isilimo esidliwayo esinamagatsha anamanzi uma ungazizwa uthanda ukudla isaladi yemifino ejwayelekile , imifino ye-grill (upelepele, i-zucchini, isitshalo seqanda, izaqathe, ama-beet, ithanga, utamatisi zikulungele lokhu) bese wenza isemishi le-veggie ngesinkwa esiphelele.
Ukudla okusanhlamvu okuphelele
Ukukhuluma ngesinkwa, amabhanisi okusanhlamvu aphelele nama-crispbreads nawo athathwa njengezinqumo ezinhle kakhulu zokudla okulula. Ama-crisps okusanhlamvu aphelele awenziwa ngofulawa kepha amanziswa, acindezelwe, futhi acindezelwe. Akunampuphu, awekho amafutha - ingasaphathwa eyomvubelo noma amaqanda. Isinkwa esisindayo, esimanzi kancane esinokuthungwa okuluhlaza. Ziqukethe inani elikhulu le-fiber; ama-crisps okusanhlamvu athuthukisa izinqubo ze-metabolic kanye nesimo semithambo yegazi, kwehlisa amazinga we-cholesterol, aqukethe amavithamini B, adingekayo, ikakhulukazi, ekusebenzeni kwesistimu yezinzwa. Kepha ungalenzi iphutha - lokhu akuwona umkhiqizo wokudla: amagremu ayi-100 wesinkwa esinjalo aqukethe ama-khalori angama-300-350, futhi uma kungezwa amantongomane, imbewu, nezithelo ezomisiwe, okuqukethwe kwekhalori kuphakeme kakhulu.
Ungadidanisi isinkwa sokudla okusanhlamvu nesinkwa esiphelele - kungukudla okuhluke kakhulu. Isinkwa esiphelele siqukethe ushukela, imvubelo nezinye izithako ezivamile. Kodwa-ke, futhi kunempilo kunesinkwa esimhlophe namakhekhe, ngoba iqukethe amavithamini amaningi nefayibha.
Ubisi njengesidlwana esinempilo
I-yogurt yemvelo, i-kefir, ubisi olubhakiwe olubilisiwe, neminye imikhiqizo yobisi oluvutshiwe iyisidlo esilula esimnandi: ibhonasi - okuqukethwe okuphezulu kwe-calcium, izinto zokwakha amazinyo namathambo. I-Lactobacilli, ku-kefir, isiza ukugcina i-microflora yamathumbu evamile, kodwa akufanele uthembele kuphela kubo ekulweni ne-dysbiosis etholakele. Noma kunjalo, i-kefir ingukudla, hhayi umuthi.
Mug-amakhekhe
I-Mug-cake, noma "ikhekhe lomug," luhlobo lwekhekhe lokudla elithandwa kakhulu phakathi kwabathandi bokudla abanempilo abasebenzisa amakhekhe e-mug njengokudla kwasekuseni, ukudla okulula kwantambama, noma ukudla okulula. IMcGake ibhakwa emugqeni ngemizuzu emihlanu kuya kweyisikhombisa nje ku-microwave. Vele, le dessert iyasiza kuphela uma ilungiselelwe ngaphandle koshukela namafutha. Ukuba khona kwamaswidi ekubunjweni kukuvumela ukuthi uzitike ngamaswidi futhi ungazuzi amakholori angeziwe. Iresiphi, esivele yaba yinto yakudala, ifaka i-cottage shizi enamafutha aphansi nobisi (ungasebenzisa iyogathi noma i-kefir), iqanda, umhlabathi we-bran ufulawa (i-oat, i-linseed, irayisi, njalonjalo), i-baking powder, kanye ushukela esikhundleni. Kwesinye isikhathi kufakwa i-cocoa, uju, amantongomane namajikijolo. Iningi lalabo abake bazama ukubhaka le dessert yokudla bayavuma ukuthi inqubo yokupheka iqondile. Into esemqoka ukungakhohlwa ukufaka zonke izithako eziyinhloko. Kukhona izingxube ezenziwe ngomumo ezinokwakheka okulinganiselayo okuthengiswayo, ezilungele ngisho nabapheki be-novice.
Smoothie
Zibe semfashinini eminyakeni emihlanu kuya kweyisikhombisa edlule. Kodwa-ke, baqala ukuzenza kusenesikhathi - ngawo-1970, nase-USA, ngemuva kwentshisekelo yendlela yokuphila enempilo, abantu bavula amathilomu okudla okunempilo. Bambalwa abantu abathanda ukudonsa izaqathe ezingavuthiwe, kepha baheha kakhulu ngohlobo lwamazambane acubuziwe. Ngokuyisisekelo, ukudla kwezingane yi-smoothie efanayo. Ama-Smoothies ayindlela enhle kulabo abangathandi kakhulu amasaladi emifino nezithelo: ikuvumela ukuthi ungenise ekudleni okunjalo okumbalwa okungadliwa kanjalo, ngokwesibonelo, ama-beet noma isilimo esidliwayo esinamagatsha anamanzi. Into esemqoka ukungangezi ama-syrups, i-yogurt enomnandi, noma u-ayisikhilimu. Ungakhohlwa ukuthi amazinyo nezinsini zethu kudinga umthwalo oqhubekayo wezempilo, ongekho uma sidla uketshezi njalo.
Inkomishi ye-chicory enesigaxa sikashokoledi
I-chicory yomhlabathi othosiwe ifana kakhulu nekhofi. Kodwa-ke, lesi siphuzo sinezinzuzo eziningi: asinayo i-caffeine futhi ayinyusi umfutho wegazi. Abaphuza ikhofi bavame ukuhlangabezana nezinkinga zengcindezi yegazi, futhi ukweqisa ngokweqile kwekhofi (yebo, lokhu kungenzeka kakhulu) kuvame ukuholela ekucanuzelweni yinhliziyo, ukushintsha kwemizwelo, ukundindizela, ukwehla kokuqonda kwengqondo nokuqwasha. Uma impilo ingeyinhle kuwe ngaphandle kwekhofi, phuza isiphuzo esivuselelayo ekuseni, bese usishintsha nge-chicory ntambama. Inkomishi ye-chicory nocezu oluncane lweshokholethi omnyama kungumthamo wama-antioxidants, amaminerali, namavithamini. I-chicory iqukethe ne-inulin, into esiza ukumunca i-calcium kangcono nokugcina i-microflora yamathumbu enempilo nesisindo esijwayelekile.
Ngakho-ke, sifunde ukuthi ukudla okulula okusheshayo, okulula, okumnandi, nokunempilo kukhona! Ngezinye izikhathi kufanele ubheke imikhiqizo osekuyisikhathi eside ijwayele futhi inqatshelwe ukunakwa ngendlela ehlukile - futhi izothatha kalula amagama okuqala phakathi kwezitsha zakho ozithandayo. Kufanele futhi unake ukwakheka kokudla okulula "okunempilo" okwaziwayo nokudla okufanayo: kwesinye isikhathi izinzuzo zabo aziyona nje inganekwane.