Okuqukethwe
Ukudla kuvame ukuhambisana nendlala. Kuvusa itafula lokudla, nokuthi awukho umphumela osebenzayo wokulahleka kwesisindo nokungakhulumi. Ukudla okunama-khalori aphansi kuzosiza ngani ukusuthisa umzimba nokunciphisa umzimba?
amazambane
Amazambane aphakathi nendawo aqukethe ama-calories ayi-168, 5 g protein, no-3 g fiber. Isitashi esiphethe amazambane, ukugaya kuguqulwa kube ushukela. Kungakho, ngemuva kwamazambane, umuzwa wendlala awenzeki isikhathi eside kakhulu.
Ama-apula kanye namapheya
Amapheya aqukethe ama-calories angaphezu kwayi-100, ama-antioxidants, naphakathi kwama-4 no-6 amagremu wezintambo zomsoco ezibalulekile. Bangakwazi ukucindezela indlala unomphela. Ama-apula azuzisa izitshalo zamathumbu ngenxa yokuqukethwe okuphezulu kwamakhompiyutha angagayeki, kufaka phakathi i-fiber yokudla.
Ama-alimondi
Isidlo esilungele labo abafuna ukuzitika ngaso, kepha asibi ngcono ngama-alimondi. I-alimondi ivumela ukuthi ingazizwa ilambile usuku lonke futhi idle kancane ngesikhathi sokudla okuyinhloko. Usuku ongadli ngalo izingcezu ezingaphezulu kwezingu-22 zamantongomane ngama-calories ayi-160 anamafutha e-monounsaturated, fiber, protein, no-vitamin E ekubunjweni.
Udali
Ukudla okukodwa kukadali kuqukethe ama-gramu ayi-13 wamaprotheni no-11 amagremu we-fiber, okuvumela ukuthi kube ngumkhiqizo owenelisa kakhulu ekudleni. Ukunikezwa kwelentile kunikeza ukusutha okungamaphesenti angama-30 kunokuphakelwa kwe-pasta.
Fish
Inhlanzi - umthombo omkhulu wamaprotheni ondla umzimba. Izinhlobo eziningi zezinhlanzi ezimhlophe zinciphile. Kepha izinhlobo zamafutha kufanele zifakwe ekudleni njengomthombo we-omega-3. Amaprotheni ezinhlanzi ondla umzimba isikhathi eside kakhulu kuneprotheni yenkomo.
Kimchi
Ukudla okubilisiwe kuqukethe ama-probiotic, asiza ukugaya. Ukugaya okunempilo kuqinisekisa ukusebenza okunempilo kwawo wonke umzimba nokuncipha kwesisindo. I-Kimchi inomphumela omuhle ku-flora yamathumbu, ithuthukisa ukusebenza kwayo, iqeda ukuvuvukala, ithuthukise amasosha omzimba.
Beef
Inyama yenkomo ehlanzekile nayo kuwumqondo omuhle ukusuthisa, ngoba iqukethe amaprotheni amaningi nama-amino acid. Amagremu ayi-100 we-fillet azonikeza umzimba ngamagremu angama-32 wamaprotheni amsulwa lapho ikhalori liyi-calories ezingama-200. Inkomo kufanele idliwe izikhathi ezingu-1-2 ngesonto.
amaqanda
Amaqanda amabili abilisiwe - ama-calories ayi-140, amagremu ayi-12 wamaprotheni aphelele, nawo wonke ama-amino acid ayi-9 abalulekile. Labo abadla amaqanda eSidlo sasekuseni bazizwa besuthe ngokwengeziwe phakathi namahora angama-24 alandelayo.
I-Quinoa
Indebe eyodwa ye-quinoa iqukethe ama-gramu ayi-8 wamaprotheni namavithamini namaminerali adingekayo ekusebenzeni okujwayelekile komzimba. I-fiber ku-quinoa iphindwe kabili kunelayisi elinsundu.
Okusajingijolo
Ngaphandle kokunambitheka kwayo okumnandi, okusajingijolo kuqukethe ama-gramu ayi-5 kuphela kashukela ku-Cup ngayinye yamajikijolo, kepha ama-gramu ayi-8 we-fiber nama-polyphenols amaningi. Le dessert enhle kulabo abanciphisa isisindo ngokudla.