Silamba kancinci emva kwemini emva kokutya isidlo sasemini, akunjalo? Okanye siziva silambile kancinci ngaphambi kwesidlo sangokuhlwa. Ngeli xesha, siqhele ukutya 'isidlo esincinci'. Kodwa ayizizo zonke izidlo esizityayo ezilungileyo emzimbeni wethu. Ingakumbi ukuba ungumntu onesifo seswekile (uhlobo lwesibini lweswekile) okanye ukutyeba kakhulu, kufuneka ucinge kabini ngale nto.
Yintoni isidlo esimnandi esifanelekileyo? Ngamafutshane, kufuneka sikunike iproteni okanye ifayibha , okanye zombini. Ngaloo ndlela uzive uhluthi. Kufuneka kwakhona kunike umthombo olungileyo wamandla ngaphandle kokongeza iikhalori ezingafunekiyo. Isidlo esiqhelekileyo kufuneka sibe phakathi kweekhalori ezili-100-150 kumfazi kunye neekhalori ezingama-200 kumadoda.
Eyona nto ibalulekileyo kukuzigcina kude nokutya okuneswekile eninzi kunye neecarbohydrates ezicociweyo kangangoko kunokwenzeka. Ezi zinokubangela ukuba amanqanaba eswekile egazini lakho anyuke ngequbuliso. Ngoko ke makhe sibone ukuba zeziphi ukutya okunesondlo esifanelekileyo kuthi kwaye zeziphi ekufuneka siziphephe ngokuqinisekileyo.
Izidlo ezi-5 ezilungileyo ezilungele umzimba
Nazi ezinye izidlo ezimnandi nezinesondlo onokuzitya ngaphandle koloyiko.
1. Idiphu yeembotyi onokutya nemifuno
Ungenza isidlo esincinci nesixabisa kancinci nesineeproteni ezininzi usebenzisa izinto ezifana neetships, ii-peas, kunye neembotyi ezibomvu ezifumaneka lula emakhayeni ethu. Oku kubizwa ngokuba yi-'Bean Dip'. Ngokuchanekileyo, yintlama eyenziwe ngokutyumza into efana neembotyi.
Ukudibanisa ifayibha kunye neproteni kwiimbotyi kunceda ukulawula amanqanaba eswekile egazini. Ayipheleli apho, kodwa iimbotyi ziyinxalenye ebalulekileyo yokutya kwe-DASH, okucetyiswayo ekulawuleni uxinzelelo lwegazi oluphezulu.
Nantsi indlela yokwenza: Thatha i-1/4 yekomityi yeetshizi/iimbotyi ezingenatyuwa ingako, uzifake kwi-food processor kunye nomhluzi wenkukhu owenziwe ekhaya okanye ongenatyuwa ingako, uze udibanise ide ibe bushelelezi. Emva koko yonwabele le diphu kunye nemifuno eluhlaza efana neminqathe, iikhukhamba kunye neseleri.
2. I-oatmeal
Ngubani owathi ii-oats zezakusasa kuphela? Ii-oats zityebile kwi-fiber enyibilikayo, nto leyo eyenza ukuba zibe kukutya okubalulekileyo kubantu abanesifo seswekile kunye nesifo sentliziyo.
Uphando lwakutshanje lufumanise ukuba ukutya okunefayibha eninzi kunciphisa umngcipheko wezifo ezifana nesifo seswekile, isifo sentliziyo, kunye nokutyeba. Nangona ii-oats zinee -carbohydrate , zona luhlobo olufanelekileyo lwee-carbohydrate ezilungileyo emzimbeni.
Ifayibha enyibilikayo kwi-oats inceda ekufunxeni i-cholesterol embi kunye ne-glucose egazini lethu. Kodwa ukuba sitya ukutya okungenafayibha njenge-pretzels, iswekile yegazi lethu kunye namanqanaba e-insulin aya kunyuka ngendlela engalawulekiyo.
Kodwa khumbula, iipakethi ze-oatmeal ezithengwa evenkileni ezineswekile eyongeziweyo azilunganga. Endaweni yokongeza iswekile okanye ubusi kwii-oats zakho, yongeza amantongomane afana nee-cashews okanye ii-almond.
3. Iyogathi yamaGrike engenamafutha
Ineproteni eninzi kangangokuba uza kuziva uhluthi nasemva kokutya okuncinci. Ngokuxhomekeke kuhlobo lweyogathi yamaGrike oyikhethileyo, indebe enye (ngesiqhelo ii-ounces ezi-5.3) ingaba neegram ezili-12 ukuya kwezingama-24 zeproteni . Ubisi olunamafutha aphantsi nalo luyinxalenye ebalulekileyo yokutya kwe-DASH, okucetyiswayo kubantu abanesifo soxinzelelo lwegazi oluphezulu.
4. Intonga yetshizi enamafutha aphantsi kunye nesiqhamo esitsha
Esi sisimuncumuncu esihle onokusitya xa ungenaxesha lininzi. Sikunika idosi elungileyo yecalcium kunye nevithamin C. Sikwanazo neegram ezisi-8 zeproteni kunye neegram ezi-4 zefayibha. Itshizi enamafutha aphantsi yindibaniselwano elungileyo onokuyisebenzisa nekomityi yamaqunube.
5. Iipistachio
Iipistachio luhlobo lweenati ezinamafutha aphantsi kwaye zityebile kwi- monounsaturated fatty acids . Olu hlobo lwamafutha lunceda ekunciphiseni amanqanaba e-cholesterol embi emzimbeni.
Xa uthenga ii-pistachio evenkileni, zithenge zinxibe igobolondo . Kuba xa sizitya zisusiwe igobolondo, ngokwemvelo silawula ubungakanani esibutyayo. Xa sibona inqwaba yamaqokobhe phambi kwethu, sicinga ukuba, "Kwanele." Kusenokwenzeka ukuba sitye ii-pistachio ezingama-49 ngexesha elinye, elimalunga ne-100 grams.
| Isidlo esimnandi | Inzuzo ephambili |
|---|---|
| Idiphu yeembotyi kunye nemifuno | Ityebile kwiproteni kunye nefayibha. Inceda ekulawuleni iswekile egazini. |
| I-oatmeal | Ityebile kwifayibha enyibilikayo. Yehlisa i-cholesterol. |
| Iyogathi yamaGrike | Ineproteni eninzi kakhulu kwaye inika uvakalelo lokugcwala. |
| Itshizi kunye neziqhamo | Indibaniselwano elungileyo yeproteni, ifayibha kunye nevithamini C. |
| I-Pistachio | Ityebile kwii-fatty acids eziluncedo. Yehlisa i-cholesterol embi. |
Iintlobo ezi-5 ze-snacks onokuthi uziphephe kangangoko unako
Nangona ezi zimnandi, azilungelanga umzimba. Ngokuqinisekileyo kufuneka uziphephe ukuzitya, ingakumbi ukuba uzitya rhoqo.
1. Iitships zetapile
Nangona kulula ukufikelela kwipakethi yeetships zetapile xa ulambile, azinazo izondlo. Zine -sodium eninzi, okanye ityuwa . Zikwaneproteni ephantsi kakhulu kwaye azinafayibha konke konke.
2. Iicrackers
Iicrackers azikwenzi uzive ulambile ixesha elide. Esi sidlo sincinci esinefayibha encinci, esinetyuwa eninzi asizukukunika amandla obungawalindela, kwaye asizukukwenza uzive unelisekile. Kodwa kukho ezinye iicrackers ezinefayibha eninzi kunye nesodium encinci. Ukuba uzifake itshizi encinci enamafutha aphantsi, ungayiguqula ukusuka ekubeni sisidlo esibi ukuya kwisidlo esimnandi.
3. Ibha yeGranola (iGranola okanye iBha yeCereal)
Inyani yile, kukho ii-granola bar ezithi ziphilile kakhulu. Kodwa uninzi lwee-bar ezithengiswayo “aziyongxubevange yamafutha, iiproteni kunye nee-carbohydrates, kodwa endaweni yoko, iingcali zezondlo zithi, yi-carbohydrate bomb ethe ngqo , engenazo iifayibha nezinye izondlo.” Uza kulamba kwakhona kwisithuba seyure emva kokuba uzityile.
4. Iipretzels
Ukuba ucinga ukuba ii-pretzels 'zikhuselekile' xa zithelekiswa nezinye izidlo zokutya, cinga kwakhona. Zisenokuba namafutha aphantsi, kodwa azinazo izondlo ezingaphezulu koko. Enyanisweni, kufunyenwe ukuba ukutya i-ounce enye yee-pretzels kubangela ukunyuka okukhulu kweswekile egazini kunokutya i-ounce enye yeetships zeetapile.
5. Iipakethi zesidlo sakusasa seekuki ezineekhalori ezili-100
Kulula ukuzithenga ezi evenkileni, kwaye nobungakanani bokutya kwakho bulawulwa. Kodwa ukutya ezi akukwenzi uzive wanelisekile, kwaye akuncedi ekulawuleni amanqanaba eswekile egazini. Zihlala zenziwe ngomgubo omhlophe kunye neswekile. Zikwanokutya okuncinci kakhulu kunye nefayibha.
| Isidlo esibi | Eyona ngxaki iphambili |
|---|---|
| Iitshiphs zamazambane | Iphezulu kwi-sodium (ityuwa). Akukho xabiso lesondlo. |
| Iicrackers | I-fiber ephantsi, i-sodium eninzi, kwaye ayikwanelisi indlala. |
| Ibha yeGranola | Idla ngokuba neswekile eninzi kunye neecarbohydrate ezicociweyo. |
| Iipretzels | Ayinazo izondlo kwaye inyusa iswekile egazini ngokukhawuleza. |
| Iikuki zekhalori ezili-100 | Yenziwe ngeswekile nomgubo omhlophe. Izakhamzimba zincinci. |
Umyalezo Wokuya Ekhaya
- Xa ukhetha ukutya okulula, khetha into equlethe iproteni kunye nefayibha . Ezi zinokukunceda uhlale uzele ixesha elide.
- Ziphephe iswekile, iilekese, kunye nezidlo ezityiwayo ezenziwe ngomgubo ocoliweyo kangangoko unako. Ezi zinto zibangela ukuba amanqanaba eswekile egazini anyuke ngequbuliso.
- Xa uthenga into evenkileni, funda ilebheli ukuze ubone ukuba ingakanani iswekile kunye nesodium (ityuwa) equletheyo.
- Lumka ngobungakanani bokutya okutyayo. Yahlulahlula ibe ziinxalenye ezincinci uze uyigcine ekhaya.
- Ukuba unesifo seswekile, uxinzelelo lwegazi oluphezulu, okanye esinye isifo, thetha nogqirha wakho rhoqo malunga nokutya kwakho.
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