Ukudla isidlo sasekuseni esinomsoco kuyindlela enhle yokuqala usuku lwakho, ikakhulukazi uma ukudla kwakho kubandakanya ukudla okunempilo.
Ukudla kwasekuseni, ngokusho kwesazi sokudla uSarah Elder, kungumsebenzi wakho emzimbeni wakho ngobusuku obudlule. Uma udla ukudla kwasekuseni okunempilo, ugcwalisa amandla, i-calcium namaprotheni umzimba wakho owasebenzisile lapho ulele ebusuku, ngokusho kokudla.izindaba.
Kodwa-ke, akuwona wonke umuntu othanda ukuba nesidlo sasekuseni ekuseni. Imininingwane ikhombisa ukuthi kukhona ukuxhumana phakathi kokweqa ukudla kwasekuseni nokukhuluphala. U-Alexandra Johnston, uprofesa ocwaningweni lokudla e-University of Aberdeen, uchaza ukuthi abantu abadla ibhulakufesi kaningi banemikhuba emihle, njengokuzivocavoca njalo nokuyeka ukubhema.
Ucwaningo lukhombisa ukuthi ukudla ibhulakufesi kuyazuzisa empilweni nasenhlalakahleni futhi kunomthelela ekwehleni kwenkomba yomzimba (BMI). Idatha futhi iphakamisa ukuthi kungenzeka ushise ama-calories amaningi usuku lonke uma udla ibhulakufesi elihle. Ngakolunye uhlangothi, ukweqa ukudla kwasekuseni kuhlotshaniswa nokushisa ama-calories ambalwa usuku lonke, okuyinto ebucayi kulabo abafuna ukunciphisa isisindo.
Amathiphu ama-3 wesidlo sasekuseni esinempilo
Yidla amaprotheni anciphile
Yehlisa ukudla kwakho inyama egayiwe egayiwe futhi udle ubhontshisi owengeziwe, amaqanda, ukusikeka okuncane kwenyama yenkomo nengulube, okusanhlamvu, izinkukhu, ukudla kwasolwandle, nemikhiqizo yobisi engafakwanga ushukela njengeyogathi.
Gwema ukudla okunoshukela
Okusanhlamvu, ama-bagel, imigoqo, i-muesli, namajusi imvamisa kuqukethe ushukela ongeziwe, okungaholela ekuphazamisweni kwamandla nasekudla ngokweqile ekupheleni kosuku. Yeqa iziphuzo ezinoshukela njengekhofi netiye.
Yidla izithelo nemifino eyengeziwe
Faka imifino esele kumaqanda nge-omelette yemifino. Uma ushesha, yidla izithelo ezintsha. Ukudla ukudla okune-fiber okudla kwasekuseni kuzokusiza ukuthi uhlale ugcwele isikhathi eside.
Ukudla kwasekuseni okulinganiselayo kuhlanganisa amafutha, i-fiber, ama-carbohydrate, namaprotheni. Le fomula ikusiza uzizwe ugcwele futhi unamandla usuku lonke.
Ukudla kwasekuseni okuhle kakhulu
Isinkwa esigcwele okusanhlamvu
Izinhlamvu eziphelele zinezinto zokulwa ne-antioxidant futhi zinothe ngamaminerali afana ne-calcium, i-iron, i-potassium, i-magnesium ne-zinc, okubalulekile ekuvikeleni umzimba okunempilo nasempilweni yenhliziyo. Ngaphezu kwalokho, amavithamini B avela ezinhlamvwini ezigcwele asiza umzimba ukuguqula ukudla kube ngamandla.
Ukwatapheya
Ukwatapheya uqukethe i-fiber yokudla, amafutha enempilo yenhliziyo, namanzi okwenza uzizwe ugcwele. Lokhu kusiza ukuvimbela ukudla ngokweqile phakathi nosuku lonke. Ukwatapheya uqukethe namafutha angafakwanga, asiza ukunciphisa ubungozi besifo sikashukela, isifo senhliziyo, nomdlavuza ohlobene nendlela yokuphila.
ubhanana
Lezi zithelo ziqukethe ifayibha encibilikayo, enganciphisa amazinga e-cholesterol ngokuyisusa emgudwini wamathumbu nokuyivimba ukuthi ingene egazini futhi ivale imithambo.
amajikijolo
Inkomishi eyodwa yama-blueberries iqukethe amagremu ayisishiyagalolunye we-fiber namaphesenti angu-50 wezidingo zakho ze-vitamin C, ngama-calories angu-60. Amanye amajikijolo, njengamajikijolo, amajikijolo, kanye nama-strawberry, aqukethe ama-antioxidants avimbela ukulimala kwamangqamuzana. Ukwengeza ukungenisa kwakho amajikijolo nakho kungasiza ekuvikeleni imithambo yegazi ku-plaque eyingozi futhi kuthuthukise ukugeleza kwegazi.
Itiye elimnyama noma ikhofi
Ucwaningo lukhombisa ukuthi ama-antioxidants kanye ne-caffeine esetiyeni nekhofi elingenashukela kunganikeza izinzuzo eziningi, njengokunciphisa ubungozi besifo esingelapheki nokusiza ekuphathweni kwesisindo.
amaqanda
Amaqanda ukudla okunothe amavithamini A, D no-B12. Iqanda elilodwa liqukethe amagremu ayisishiyagalombili amaprotheni, umzimba wakho awadingayo ukuze ube negazi elinempilo, amathambo nesikhumba. Njengoba umzimba wakho uthatha isikhathi eside ukuhlanganisa amaprotheni, futhi kukwenza uzizwe ugcwele isikhathi eside.
Amantongomane nebhotela lamantongomane
Isipuni esinezinkezo ezimbili esinika ibhotela lamantongomane siqukethe amagremu ayisishiyagalombili wamaprotheni namafutha angenashukela anempilo. Ucwaningo lukhombisa ukuthi iningi lamantongomane ezihlahla namantongomane kuhlotshaniswa nengozi ephansi yezifo ezingamahlalakhona nokuncipha kwesisindo noma ukugcinwa. Thenga ama-nut butters enziwe ngamantongomane nosawoti kuphela, ngaphansi kuka-140 mg kasawoti ngokusebenza ngakunye.
oat
Ama-oats acebile ku-fiber, amaprotheni ezitshalo futhi aqukethe amavithamini B, kanye namaminerali afana ne-calcium, i-iron ne-magnesium. Ama-oats asiza ukwehlisa ingozi yesifo senhliziyo ngoba aqukethe nefayibha ebizwa nge-beta-glucan, ethuthukisa amazinga e-cholesterol. Ngaphezu kwalokho, i-beta-glucan ingondla ama-probiotic omzimba wakho noma amabhaktheriya “amahle” futhi iwusize ukhule, osekela impilo yamathumbu.
imbewu
Imbewu ye-Chia, imbewu yefilakisi kanye nembewu yesame kungangezwa ezinhlamvini nakuma-smoothies. Imbewu iwumthombo omuhle kakhulu we-calcium, i-iron, i-magnesium ne-zinc, okubalulekile ekuqiniseni amasosha omzimba. Futhi ziqukethe i-fiber encibilikayo, esiza ukwehlisa i-cholesterol embi ngenkathi ikhulisa i-cholesterol enhle. Amaprotheni nefayibha esezimbewini zisiza ukuvimbela ukuphakama kweshukela egazini.
Yidla isidlo sasekuseni esinempilo nsuku zonke ukukusiza uzizwe ugcwele isikhathi eside futhi ugweme izifiso ezingenampilo zokudla okungenampilo.
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Sizokhumbuza, phambilini satshela ukuthi yini okufanele kube yisidlo sasekuseni ngokwesibonakaliso se-zodiac, futhi sabuye saluleka ukuthi silungiswa kanjani isidlo sasekuseni esinempilo nesiphundu - amaqanda aqotshiwe ku-avocado.