Silamba kancane ntambama ngemva kokudla isidlo sasemini, akunjalo? Noma sizizwa silambile kancane ngaphambi kokudla kwakusihlwa. Ngalesi sikhathi, sesijwayele ukudla 'isidlo esincane'. Kodwa akuzona zonke izidlo ezincane esizidlayo ezilungele umzimba wethu. Ikakhulukazi uma ungumuntu ohlushwa yisifo sikashukela (uhlobo lwesibili lwesifo sikashukela) noma ukukhuluphala ngokweqile, udinga ukucabanga kabili ngalokhu.
Kuyini ukudla okulula okuhle? Kalula nje, kufanele kukunikeze amaprotheni noma i-fiber , noma kokubili. Ngaleyo ndlela uzizwa usuthi. Kufanele futhi kukunikeze umthombo omuhle wamandla ngaphandle kokwengeza amakhalori angadingekile. Ukudla okulula okuvamile kufanele kube namakhalori aphakathi kuka-100-150 kowesifazane kanye namakhalori angaba ngu-200 kowesilisa.
Into ebaluleke kakhulu ukugwema ukudla okulula okunoshukela omningi kanye nama-carbohydrate acwengekile ngangokunokwenzeka. Lokhu kungabangela amazinga kashukela egazini lakho ukuba akhuphuke ngokuzumayo. Ngakho ake sibone ukuthi yikuphi ukudla okulula okuhle kithi nokuthi yikuphi okufanele sikugweme nakanjani.
Ukudla Okumnandi Oku-5 Okuhle Kakhulu Okuhle Emzimbeni
Nazi ezinye izidlo zokudla okunomsoco nezimnandi ongazidla ngaphandle kokwesaba.
1. I-dip kabhontshisi ongayidla nemifino
Ungenza ukudla okulula okushibhile futhi okunamaprotheni amaningi usebenzisa izinto ezifana noshizi, uphizi, nobhontshisi obomvu ezitholakala kalula emakhaya ethu. Lokhu kubizwa ngokuthi 'i-Bean Dip'. Uma sikhuluma iqiniso, kuyi-paste eyenziwe ngokuchoboza into efana nobhontshisi.
Ukuhlanganiswa kwe-fiber namaprotheni kubhontshisi kusiza ukulawula amazinga kashukela egazini. Akukhona lokho kuphela, kodwa ubhontshisi uyingxenye ebalulekile yokudla kwe-DASH, okunconywayo ukulawula umfutho wegazi ophakeme.
Nansi indlela yokwenza: Thatha inkomishi engu-1/4 yama-chickpeas/ubhontshisi angenasawoti omningi, uwafake kumshini wokucubungula ukudla ngomhluzi wenkukhu owenziwe ekhaya noma ongenasawoti omningi, bese uhlanganisa kuze kube bushelelezi. Bese ujabulela lokhu kucwiliswa nemifino eluhlaza njengezaqathi, ukhukhamba, kanye neseleri.
2. I-oatmeal
Ubani owathi ama-oats angokudla kwasekuseni kuphela? Ama-oats acebile nge-fiber encibilikayo, okwenza abe ukudla okubalulekile kubantu abanesifo sikashukela nesifo senhliziyo.
Ucwaningo lwamuva nje luthole ukuthi ukudla okune-fiber eningi kunciphisa ingozi yezimo ezifana nesifo sikashukela, isifo senhliziyo, kanye nokukhuluphala. Nakuba ama-oats equkethe ama-carbohydrate , ayizinhlobo ezinhle zama-carbohydrate alungele umzimba.
I-fibre encibilikayo kuma-oats isiza ekumunceni i-cholesterol embi kanye noshukela egazini egazini lethu. Kodwa uma sidla ukudla okungena-fiber njenge-pretzels, ushukela wegazi lethu kanye namazinga e-insulin azokhuphuka ngendlela engalawuleki.
Kodwa khumbula, amaphakethe e-oatmeal 'asheshayo' athengwa esitolo anoshukela owengeziwe awalungile. Esikhundleni sokwengeza ushukela noma uju kuma-oats akho, engeza amantongomane afana nama-cashew noma ama-alimondi.
3. I-yogurt yamaGreki engeyona amafutha
Ineprotheni eningi kangangokuthi uzozizwa usuthi ngisho nangemva kokudla okuncane. Kuye ngohlobo lweyogathi yamaGreki oyikhethayo, indebe eyodwa (ngokuvamile ama-ounces angu-5.3) ingaqukatha amagremu angu-12 no-24 eprotheni . Ubisi olunamafutha aphansi nalo luyingxenye ebalulekile yokudla kwe-DASH, okunconywayo kubantu abanesifo somfutho wegazi ophezulu.
4. Induku kashizi onamafutha aphansi kanye nesithelo esisha
Lokhu ukudla okulula okuhle ongakudla uma unesikhathi esingekho. Kukunika isilinganiso esihle se-calcium ne-vitamin C. Futhi kunamagremu angu-8 eprotheyini kanye namagremu angu-4 e-fiber. I-string cheese stick enamafutha aphansi iyinhlanganisela enhle ongayidla nenkomishi yama-strawberry.
5. Ama-pistachio
Ama-pistachio uhlobo lwamantongomane olune-carbohydrate ephansi futhi olucebile ngama-acid anamafutha angagcwalisiwe . Lolu hlobo lwamafutha lusiza ekunciphiseni amazinga e-cholesterol embi emzimbeni.
Uma uthenga ama-pistachio esitolo, wathenge unegobolondo . Ngoba uma siwadla esusiwe igobolondo, ngokwemvelo silawula inani esilidlayo. Uma sibona inqwaba yama-shell phambi kwethu, sicabanga ukuthi, "Sekwanele." Cishe sidle ama-pistachio angaba ngu-49 ngesikhathi esisodwa, okungamagremu ayi-100.
| Ukudla okulula okuhle | Inzuzo eyinhloko |
|---|---|
| I-Bean Dip kanye nemifino | Icebile ngamaprotheni kanye ne-fiber. Isiza ukulawula ushukela egazini. |
| I-oatmeal | Icebile nge-fiber encibilikayo. Yehlisa i-cholesterol. |
| I-yogathi yamaGreki | Ineprotheni eningi kakhulu futhi inikeza umuzwa wokugcwala. |
| Ushizi nezithelo | Inhlanganisela enhle yamaprotheni, i-fiber, kanye ne-vitamin C. |
| I-Pistachio | Icebile ngama-fatty acid awusizo. Yehlisa i-cholesterol embi. |
Izinhlobo ezi-5 zokudla okulula okufanele uzigweme ngangokunokwenzeka
Nakuba lezi zimnandi, azilungele umzimba. Kufanele nakanjani uzigweme ukuzidla, ikakhulukazi uma uzidla njalo.
1. Ama-Potato Chips
Nakuba kulula ukuthola iphakethe lama-potato chips uma ulambile, awanikezi inani lokudla okunomsoco. Ane -sodium eningi, noma usawoti . Anephrotheni ephansi kakhulu futhi awanayo nhlobo i-fiber.
2. Ama-cracker
Ama-cracker awakwenzi uzizwe ulambile isikhathi eside. Lokhu kudla okulula okune-fiber encane, okunosawoti omningi ngeke kukunike amandla obungawalindela, futhi ngeke kukwenze uzizwe usuthi. Kodwa kukhona amanye ama-cracker ane-fiber ephezulu kanye ne-sodium encane. Uma uwafaka ushizi omncane onamafutha amancane, ungawuguqula ube ukudla okulula okungekuhle ube ukudla okulula okuhle.
3. Ibha yeGranola (iGranola noma iBha yeCereal)
Yiqiniso, kunezibha ze-granola ezithi zinempilo kakhulu. Kodwa iningi lezibha ezikhona emakethe "aziyona ingxube enhle yamafutha, amaprotheni, nama-carbohydrate, kodwa kunalokho, ochwepheshe bezokudla bathi, ibhomu le-carbohydrate eliqondile , elingenayo i-fiber nezinye izakhamzimba." Uzolamba futhi phakathi nehora elilodwa ngemva kokuzidla.
4. Ama-pretzel
Uma ucabanga ukuthi ama-pretzel 'aphephile' uma kuqhathaniswa nezinye izidlo zokudla okulula, cabanga futhi. Angase abe namafutha aphansi, kodwa awanawo umsoco ongaphezu kwalokho. Eqinisweni, kutholakale ukuthi ukudla i-ounce elilodwa lama-pretzel kubangela ukwanda okukhulu koshukela egazini kunokudla i-ounce elilodwa lama-potato chips.
5. Amaphakethe okudla okulula kwamakhukhi angama-calories ayi-100
Kulula ukuzithenga esitolo, futhi inani olidlayo nalo liyalawulwa. Kodwa ukudla lokhu akukwenzi uzizwe wanelisekile, futhi akusizi ukulawula amazinga kashukela egazini. Ngokuvamile kwenziwa ngofulawa omhlophe noshukela. Futhi kunezakhamzimba ezincane kakhulu kanye ne-fiber.
| Ukudla okulula okubi | Ububi obukhulu |
|---|---|
| Ama-chips amazambane | I-sodium eningi (usawoti). Ayinawo umsoco. |
| Ama-cracker | I-fiber ephansi, i-sodium eningi, futhi ayikwanelisi indlala. |
| Ibha ye-Granola | Ngokuvamile kugcwele ushukela kanye nama-carbohydrate acwengekile. |
| Ama-pretzel | Ayinawo umsoco futhi inyusa ushukela egazini ngokushesha. |
| Amakhukhi angama-calories ayi-100 | Kwenziwe ngoshukela nofulawa omhlophe. Kunomsoco omncane. |
Umlayezo Wokuya Nawe Ekhaya
- Uma ukhetha ukudla okulula, khetha okuthile okuqukethe amaprotheni kanye ne-fiber . Lokhu kungakusiza ukuthi ugcwale isikhathi eside.
- Gwema ushukela, amaswidi, kanye nokudla okulula okwenziwe ngofulawa ocoliwe ngangokunokwenzeka. Lokhu kubangela amazinga kashukela egazini ukuba akhuphuke ngokuzumayo.
- Uma uthenga okuthile esitolo, funda ilebula ukuze ubone ukuthi iqukethe ushukela kanye ne-sodium (usawoti) ongakanani.
- Qaphela inani olidlayo. Hlukanisa libe yizingcezu ezincane bese uligcina ekhaya.
- Uma unesifo sikashukela, umfutho wegazi ophakeme, noma esinye isimo sezokwelapha, khuluma nodokotela wakho njalo ngokudla kwakho.
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