Ukudla okusheshayo: Izinketho eziyi-10 zokudla okulula

Uma ufuna kakhulu ukulunywa ngokushesha ukuze udle futhi uvuselele amabhethri akho, ungabheki lapho ukudla okusheshayo okutholakalayo khona. Kunezindlela eziningi zokudla okulula okunempilo kunokudla okusheshayo, okuwusizo kakhulu kuphela.

Ukotapeya njengesidlwana esinempilo

Ukwatapheya uqukethe ama-monounsaturated fatty acids, ama-antioxidants, ne-fiber. Okokuqala, ngisho nenani elincane le-avocado likondla ngokuphelele futhi lisekele umsebenzi wesicubu senhliziyo yakho. Okwesibili, inyama ye-avocado iqukethe amavithamini eqembu B, K, potassium, ithusi, amavithamini E no-C.

Blueberry

Ama-blueberries namanye amajikijolo anika amandla nezwi. Leli berry linika amandla alo okuthuthukisa inkumbulo nokuvikela umzimba ekulimaleni okwenziwe nge-oxidative.

Amantongomane njenge-snack esinempilo

Ibhotela lamantongomane ngemali encane lizokunikeza amavithamini namaminerali, futhi limnandi ngendlela emangalisayo! Uwoyela le nati iqukethe amavithamini b, E, ithusi, i-manganese, i-phosphorus, ne-magnesium.

Ama-alimondi

Okokuqala, le nati inama-calories amaningi namafutha, kepha izinzuzo zokudla kwakho zibaluleke kakhulu. Okwesibili, naphezu kwezakhiwo zayo, kuyasiza ukwehlisa lawo makhilogremu athe xaxa, futhi ama-fatty acids anenzuzo aqukethe kusiza umsebenzi wenhliziyo nemithambo yegazi — ama-alimondi, amaprotheni amaningi, uvithamini E, i-magnesium, ne-manganese.

I-Strawberry njengesidlwana esinempilo

I-antioxidant enekhalori ephansi, umthombo wamavithamini namaminerali amaningi. I-sitrobheli eqotho ngokwanele ukwanelisa indlala yakho. Futhi uzosekela inhliziyo, ajwayelekile amazinga kashukela, futhi avikele umzimba kuma-radicals wamahhala.

I-Pistachios

Ama-pistachios nawo awumthombo omuhle wamaprotheni, amuncwa kahle. Inani elincane lamantongomane lakha ukungabi khona kukavithamini b, i-iron, i-potassium ne-phosphorus.

Ushokoledi omnyama

Ushokoledi omnyama, okuqukethwe ukhokho lapho amaphesenti angaphezu kwama-70 - amaswidi anempilo futhi avuselela umzimba wakho okhathele. Ushokoledi omnyama usiza inhliziyo, imithambo yegazi, ithuthukise inkumbulo, yenze isimiso sezinzwa sibe ngcono, ithuthukise imizwa, futhi iyi-antioxidant enamandla.

Ushizi njengesidlwana esinempilo

Uma ukhetha ushizi amafutha amancane, izinzuzo zawo zizobonakala njengokudla okulula. Ushizi - umthombo wamafutha wesilwane namaprotheni, futhi uqukethe amavithamini namaminerali: i-calcium, i-phosphorus, i-selenium, i-zinc, i-vitamin B12.

I-yogurt njengesidlo esinempilo

I-yogurt ngaphandle kwezithasiselo nezithako zokubulala kungumthombo owengeziwe we-calcium namaprotheni. I-yogurt Yemvelo izoxazulula ukungakhululeki kwesisu namathumbu, ngaleyo ndlela iphakamise amasosha omzimba futhi mhlawumbe ukumunca izakhamzimba kusuka kokunye ukudla.

I-Popcorn njengesidlwana esinempilo

Uma i-popcorn iphekwe ngaphandle kwebhotela noshukela, iwukudla okulula okuwusizo. Kungumkhiqizo ophelele wokusanhlamvu, qiniseka ukuwufaka ekudleni ngezikhathi ezithile.