Okuqukethwe
"Ukuze uthuthukise amandla akho okusebenza komzimba ngesikhathi sokuzivocavoca futhi ube sesimweni esihle, kuyadingeka ukuthi usabalalise iminikelo yakho yokudla okunomsoco usuku lonke", kweluleka uVanessa Bedjaï-Haddad, uchwepheshe wezokudla. Ukudla okuphelele okunesitashi, izithelo nemifino kukho konke ukudla, inyama, inhlanzi noma amaqanda (okungenani kanye ngosuku) kanye nemikhiqizo yobisi emibili noma emithathu nsuku zonke kuyingxenye yemenyu yomsubathi. “Ukuze sithole amandla njalo, sidla ngezikhathi ezivamile ngaphandle kwesidlo sasekuseni. Lokhu kunquma inkambo yosuku, kodwa futhi alulame! “, Kuxwayisa uchwepheshe.
Amaprotheni, ama-carbohydrate namafutha
“Amaprotheni abalulekile ukuze ahlangabezane nezidingo zemisipha ngesikhathi sokuzivocavoca. Atholakala enyameni, emfuleni nakubhontshisi wesoya. Kuyadingeka futhi ukuthi uthande ama-carbohydrate aqukethe ushukela onenkomba ye-glycemic ephakathi nendawo nephansi, njengokusanhlamvu nemikhiqizo yezinhlamvu etholwe, futhi uwadle esidlweni ngasinye ukuze unikeze imisipha umthamo wayo kaphethiloli. Futhi uhlangothi lwe-lipids, lunamandla kakhulu, kungcono ukuwakhawulela. Uncamela okuqukethwe emafutheni emifino, imbewu kawoyela nezinhlanzi ezinamafutha, babamba iqhaza ekusebenzeni kahle kwesimiso senhliziyo nokuvikelwa kwayo ngesikhathi sokuzivocavoca, ”kusho uchwepheshe wezokudla.
Ngemva komzamo, induduzo
“Simanzisa ngamanzi anothe nge-bicarbonate esiza ukulawula i-pH yomzimba. Uma ujuluka kakhulu, uthatha amanzi ane-carbonated anothile ngamaminerali. Kodwa futhi ungaphuza umhluzi wemifino, ”kuncoma uVanessa Bedjaï-Haddad. Eceleni kwepuleti: “Sidla phakathi namahora amabili esimisweni. Ngemuva nje kokuzivocavoca, ushukela osheshayo (ubhanana, izithelo ezomisiwe, ama-cereal bar) unxephezela ukusilela, ”kweluleka isazi sokudla. I-snack "elungisa" izicubu ngemva kokuzivocavoca? “Sixuba ubhanana owodwa, u-1 ml wobisi lwe-alimondi, iyogathi eyodwa, u-100 g we-oatmeal futhi unambitheka usha kakhulu! “
Iso likababa, URodolphe, ubaba kaMartin noMargot
Ngemva kokugasela abantu ababili ngesikhathi umkami ekhulelwe, ngibuka ukudla kwami. Kungani ugijimela amafutha ngemva kokuzivocavoca? Ngincamela inyama engenamafutha (inkukhu…) noma inhlanzi, enemifino eyodwa ukuze ilulame ngaphandle kokwethuka isikali. “
Imifino eyomile
Imifino kufanele ibe semenyu yomsubathi ngoba ihlanganisa izidingo zama-carbohydrate ayinkimbinkimbi, lawo anikeza amandla ngokuhamba kwesikhathi. Phila isikhathi eside ama-chickpeas, udali, ubhontshisi omisiwe nobhontshisi wesoya, okuhlanganiswe nokusanhlamvu: irayisi / udali, i-semolina / uphizi ...
amaqanda
Amaprotheni acebile, ano-13 g nge-100 g yamaqanda, athuthukisa ukusebenza kwezemidlalo. Futhi, adliwe ekuqaleni kokudla, amaprotheni ayi-satietogenic. Zijwayeze ukudla kancane ngaphambi komzamo! Umthombo wensimbi, i-zinc kanye ne-selenium, amaqanda aqukethe amavithamini A, B, D, E no-K. Alungele abagijimi.
Imbewu kawoyela
Ama-alimondi, ama-walnuts (i-cashew, i-pecan ...), ama-hazelnuts, ama-pistachios anele ukunikeza amandla ngaphambi kokuzivocavoca. Egayiwe, aqukethe i-lipids yekhwalithi enhle - ikakhulukazi i-omega 3s, futhi anothe ngamaprotheni namaminerali. Ehlotshaniswa nezithelo ezomisiwe, zakha i-cocktail ethakazelisayo yezinto zokulandelela ngaphakathi kohlaka lomkhuba wezemidlalo.
Izinhlanzi ezinamafutha
Aqukethe amaprotheni ekhwalithi enhle futhi ikakhulukazi ama-unsaturated fatty acids - ikakhulukazi i-omega 3. Kuthiwa "ibalulekile", kokubili ngenxa yokuthi umzimba awukwazi ukuthi ungawahlanganisa kanjani ngakho-ke ukudla kufanele kunikeze, futhi ngoba kubalulekile ukusebenza kahle kobuchopho kanye nobuqotho besimiso senhliziyo nemithambo yegazi.
Ushokoledi omnyama
Ushokoledi omnyama unomphumela ovuselelayo ngoba ukhuthaza ukukhiqizwa kwe-serotonin, ihomoni enesibopho senhlalakahle ... Ngaphezu kwalokho, iqukethe ama-flavonoid, i-antioxidant ethakazelisayo futhi inenkomba ephansi ye-glycemic. Ngakho-ke, ungangabazi ukuluma esikweleni njengokudla okulula!
Ushizi omhlophe
Ushizi namayogathi emvelo, ngenxa yokuvutshelwa akuqukethe, alawula izitshalo zamathumbu futhi enze kube lula ukuhamba. Ziwusizo kakhulu esigabeni sokululama, ziwumthombo omuhle wamaprotheni, i-calcium, i-zinc kanye ne-vitamin D.
Ubhanana
Ngaphezu kokuba namandla ikakhulukazi (90 kcal per 100 g), kulula ukugayeka. Kuhle njengokudla okulula, ubhanana ucebile nge-potassium ekhuthaza ukululama futhi ikhawulela amajaqamba. Futhi iyibhomu le-phosphorus, i-calcium namavithamini A, B1, B2 no-C.
imbewu Chia
Idumela labo “njengokudla okuphezulu” kungenxa yamaprotheni abo (cishe ama-20%) ekhwalithi enhle ngoba aqukethe ama-amino acid ayisishiyagalombili adingwa umzimba. Imbewu ye-Chia igcwele amaminerali (i-calcium, insimbi, i-magnesium, i-phosphorus) kanye nama-fatty acids avela emndenini we-omega 3.