12 ukudla okulula okunempilo okunama-calories angu-200 noma ngaphansi

Ukudla okulula kungadla okuncane, okusheshayo. Ukudla okulula kungadliwa phakathi kokudla futhi kukusize uhlale usuthi.Kubandakanya umthombo wamaprotheni (njengamantongomane, ubhontshisi, noma ubisi olunamafutha amancane noma olungenamafutha) noma okusanhlamvu okuphelele (okufana nesinkwa sikakolweni) kunganikeza ukudla okulula ngaphezulu "amandla okuhlala" ukuze ungalambi futhi ngokushesha. Ukudla okulula okunempilo yikho:

• Okusanhlamvu okuphelele
• Usawoti ophansi
• Ushukela ongeziwe
• Ukudla okusha njengezithelo nemifino

Nayi imibono eyishumi nambili yokudla okulula ongazama:

1. I-apula elilodwa eliphakathi noma ipheya elinama-alimondi ayi-12
2. Uhafu wenkomishi (120 milliliters, mL) wamajikijolo anama-ounces ayi-6 (oz), noma ama-gramu ayi-170 (g), we-yogurt engenalutho noma ushizi onamafutha aphansi
3. Ibhanana elilodwa elincane elinesipuni esingu-1 (tbsp), noma (15 ml), ibhotela lamantongomane elingenawo usawoti noma ibhotela le-alimondi
4. Umzila wekota eyodwa (62 mL) wokuxuba nezithelo ezomisiwe namantongomane (ngaphandle koshukela noma usawoti ongeziwe)
5. Izinkomishi ezintathu (720 mL) zivelile ama-popcorn nge-2 tbsp (30 mL) ushizi we-parmesan
6. Inkomishi eyodwa (240 mL) yamagilebhisi noma utamatisi we-cherry eneshizi eyodwa enamafutha aphansi
7. Inkomishi eyodwa (240 mL) izaqathe ezingavuthiwe, i-broccoli, noma i-bell pepper ene-2 ​​tbsp (30 mL) ye-hummus noma idiphu kabhontshisi omnyama
8. Inkomishi eyodwa (240 mL) isobho likatamatisi elinabaqhekezi bezinhlamvu abahlanu
9. Inkomishi eyodwa yesithathu (80 mL) oats ogoqiwe ophekwe ku-1 inkomishi (240 ml) ubisi olungenamafutha nesinamoni
10. Iqanda elibiliswe kanzima nama-alimondi ayi-12
11. Izithelo i-smoothie enebisi elingenamafutha eli-1 inkomishi (240 ml), uhhafu webhanana elincane, nengxenye yenkomishi (120 g) amajikijolo
12. Abaqhekezi bakakolweni abahlanu kanye ne-1 oz (28 g) i-cheddar enamafutha aphansi

Ukudla okulula kungakulungela, inqobo nje uma ufaka ukukhetha okunempilo nokudla okulula ngokucophelela. (Isibonelo, beka inani elifunekayo lokudla epuletini kunokudla ngqo esikhwameni.) Ukudla okuncane okuncane phakathi kokudla kungakugcina ekudleni ngokweqile ngezikhathi zokudla futhi kukusize ukwazi ukulawula isisindo sakho.

Ukudla okulula okunempilo kwabantu abadala kunganikeza amandla omsebenzi nokuzivocavoca umzimba. Ukudla okulula okunempilo neziphuzo zezingane kunikeza amandla adingeka kakhulu ekukhuleni, esikoleni nakwezemidlalo. Nikeza izingane ezincane ukudla okulula okunempilo, futhi kungenzeka zikhethe zona zodwa lapho sezikhulile. Gwema ukudla okulula noshukela ongeziwe ukukusiza ugcine amazinyo aphilile.

Ukudla ukudla okulula okwehlukene okufana nalokhu okungenhla kuzokunika amavithamini, amaminerali, ifayibha, ama-antioxidants (izinto ezisiza ukuvimbela ukulimala kwamangqamuzana), kanye nezinye izakhi zokulwa nezifo. Ukukhetha ukudla okulula okunama-calories amancane kungakusiza wena noma ingane yakho ukuthi igcine isisindo esinempilo.

Nciphisa iziphuzo zezemidlalo ezinamakhalori aphezulu kanye nokudla okuhlanganisiwe, okucutshungulwayo, uthanda ama-chips noma amakhukhi. Faka ingilazi yamanzi nesidlwana sakho esikhundleni sesiphuzo esinoshukela.

Uma unesifo sikashukela, kungadingeka ukuthi unake nenani lama-carbohydrate ekudleni kwakho, futhi.

Ama-Nibbles; Izikhalazo; Ukudla okunempilo - ukudla okulula okunempilo; Ukwehla kwesisindo - ukudla okulula okunempilo; Ukudla okunempilo - ukudla okulula okunempilo; Wellness - Ungadla okunempilo

Iwebhusayithi yeAmerican Diabetes Association. Ukukhetha ukudla okunempilo kwenziwa kwaba lula. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Kufinyelelwe ngoJuni 30, 2020.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Ungazisebenzisa kanjani izithelo nemifino ukuphatha isisindo sakho. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Kubuyekezwe ngoJanuwari 31, 2020. Kufinyelelwe ngoJuni 30, 2020.

I-US Department of Health and Human Services iwebhusayithi. Ukudla okulula okunempilo: amathiphu asheshayo wabazali. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents-bazali. Kubuyekezwe ngoJulayi 24, 2020. Kufinyelelwe kuSepthemba 29, 2020.

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