Ukudla Okungu-12 Okuhle Ukudla Ekuseni

-Delile

• 1. Amaqanda
• 2. Yogathi YamaGrikhi
• 3. Ikhofi
• 4. Uhayayi
• 5. Imbewu yeChia
• I-High-Protein Chia Seed Pudding
• 6. Amajikijolo
• 7. Amantongomane
• 8. Itiye Eliluhlaza
• 9. Amaprotheni Shake
• 10. Izithelo
• 11. Amafilakisi
• 12. I-Cottage Cheese
• Okusemqoka
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ngaphandle kokuzwile, ukudla ibhulakufesi akudingekile kuwo wonke umuntu.

Eqinisweni, ukweqa ukudla kwasekuseni kungaba ngcono kunokudla ukudla kwasekuseni okungenampilo.

Kodwa-ke, ukudla kwasekuseni okunomsoco nokulinganisela kahle kungakunika amandla futhi kukuvikele ekudleni kakhulu phakathi nosuku lonke.

Nakhu ukudla okungu-12 okuhle kakhulu ongakudla ekuseni.

1. Amaqanda

Amaqanda ngokuqinisekile aphilile futhi amnandi.

Ucwaningo lukhombisile ukuthi ukudla amaqanda ngesikhathi sasekuseni kwandisa imizwa yokugcwala, kunciphisa ukudla kwekhalori esidlweni esilandelayo futhi kusiza ukugcina ushukela wegazi ongaguquguquki namazinga e-insulin (,,).

Kokunye ukuhlola, amadoda abedla amaqanda ngesidlo sasekuseni azizwa aneliseka kakhulu futhi athatha ama-calories ambalwa phakathi nesikhathi sosuku kunalabo abadla i-bagel ().

Ngokwengeziwe, izikhupha zamaqanda ziqukethe i-lutein ne-zeaxanthin. Lawa ma-antioxidants asiza ukuvimbela ukuphazamiseka kwamehlo njengokwekwezi nokuwohloka kwe-macular (,).

Amaqanda futhi angomunye wemithombo engcono kakhulu ye-choline, isakhi esibaluleke kakhulu empilweni yezobuchopho nesibindi ().

Yize ephezulu ku-cholesterol, amaqanda awanyusi amazinga e-cholesterol kubantu abaningi.

Eqinisweni, ukudla amaqanda aphelele kunganciphisa ingozi yesifo senhliziyo ngokuguqula ukwakheka kwe-cholesterol "embi" ye-LDL, kukhuphule cholesterol "enhle" ye-HDL nokwenza ngcono ukuzwela kwe-insulin (,).

Ngaphezu kwalokho, amaqanda amathathu amakhulu ahlinzeka cishe ngama-gramu angama-20 wamaprotheni asezingeni eliphakeme (9).

Amaqanda nawo enza izinto eziningi kakhulu. Isibonelo, amaqanda abiliswe kanzima enza ibhulakufesi elikhulu eliphathekayo elingalungiswa ngaphambi kwesikhathi.

Amaqanda aphezulu ngamaprotheni nezakhi zomzimba eziningana ezibalulekile. Ziphinde zikhuthaze ukugcwala futhi zikusize udle amakhalori ambalwa.

2. Yogathi YamaGrikhi

I-yogurt yamaGrikhi inokhilimu, imnandi futhi iyondla.

Yenziwe ngokuhlunga i-whey nolunye uketshezi kusuka emigodini yobisi, ekhiqiza iyogathi ye-creamier egxile kakhulu kumaprotheni.

Amaprotheni akhonjisiwe ukunciphisa imizwa yendlala futhi anomthelela ophakeme we-thermic kunamafutha noma ama-carbs (,).

Igama elithi ukusebenza kwe-thermic lisho ukwanda kwesilinganiso semethabolikhi esenzeka ngemuva kokudla.

I-yogurt neminye imikhiqizo yobisi nayo ingasiza ekulawuleni isisindo ngoba inyusa amazinga ama-hormone akhuthaza ukugcwala, kufaka phakathi i-PYY ne-GLP-1 (,).

Ngaphezu kwalokho, iyogathi egcwele amafutha iqukethe i-conjugated linoleic acid (CLA), engakhuphula ukulahleka kwamafutha futhi yehlise ingozi yomdlavuza webele (,).

Izinhlobo ezithile zeyogathi yamaGrikhi ziyimithombo emihle yama-probiotic afana I-Bifidobacteria, ezisiza ukuthi amathumbu akho ahlale enempilo (15).

Ukuze uqiniseke ukuthi iyogathi yakho iqukethe ama-probiotic, funa ibinzana liqukethe amasiko abukhoma futhi asebenzayo kulebula.

Zama ukufaka i-yogurt yamaGrikhi ngamajikijolo noma izithelo eziqoshiwe ukuze wandise ukudla kwakho uvithamini, amaminerali kanye nefayibha yokuqukethwe.

I-yogurt yamaGrikhi inamaprotheni amaningi, isiza ekwehliseni isifiso sokudla futhi ingasiza ekunciphiseni isisindo. Izinhlobo ezithile futhi ziqukethe ama-probiotic azuzisayo.

3. Ikhofi

Ikhofi yisiphuzo esimangalisayo sokuqala usuku lwakho.

Iphezulu ku-caffeine, ekhonjiswe ukuthi ithuthukisa imizwa, ukuqapha nokusebenza kwengqondo.

Ngisho namanani amancane we-caffeine angafeza le miphumela (, 17, 18).

Ukuhlaziywa kwezifundo ezingama-41 kutholakale ukuthi umthamo ophumelela kunazo zonke ube ngu-38-400 mg ngosuku ukukhulisa izinzuzo ze-caffeine ngenkathi kuncishiswa imiphumela emibi (18).

Lokhu cishe kuyizinkomishi zekhofi ezingama-0.3 kuye kwezingu-4 ngosuku, kuya ngamandla ekhofi (18).

I-caffeine nayo ikhonjisiwe ukuthi inyusa isilinganiso semetabolic nokushisa kwamafutha. Kokunye ukuhlola, i-100 mg ye-caffeine ngosuku isize abantu ukuthi bashise ama-calories angu-79-150 engeziwe esikhathini esingamahora angama-24 (19,).

Ngaphezu kwalokho, ikhofi licebile ngama-antioxidants, anciphisa ukuvuvukala, avikele amaseli afaka imithambo yegazi futhi anciphise ingozi yesifo sikashukela nesifo sesibindi (,,,, 25).

Ukuba nenkomishi yekhofi kuyindlela enhle yokuqala usuku lwakho. I-caffeine ekuyo ingathuthukisa imizwa, ukusebenza kwengqondo nokusebenza komzimba.

4. Uhayayi

I-Oatmeal iyona ndlela engcono kakhulu yokukhetha ibhulakufesi kubathandi bokudla okusanhlamvu.

Yenziwe ngama-oats asemhlabathini, aqukethe i-fiber eyingqayizivele ebizwa nge-oat beta-glucan. Le fiber inezinzuzo eziningi ezinhle zezempilo, kufaka phakathi i-cholesterol encishisiwe (,).

Ngaphezu kwalokho, i-oat beta-glucan iyi-fiber e-viscous ekhuthaza imizwa yokugcwala. Ucwaningo oluthile luthole ukuthi lenyusa amazinga e-hormone eligcwele i-PYY nokuthi imithamo ephakeme ibe nomthelela omkhulu (,,).

Ama-oats acebile ngama-antioxidants, avikela ama-acid awo anamafutha ekubeni yi-rancid. Lawa ma-antioxidants nawo angazuzisa impilo yenhliziyo futhi anciphise umfutho wegazi (31,,).

Yize i-oats ingenayo i-gluten, ivame ukucutshungulwa ezikhungweni ezifanayo nezinhlamvu eziqukethe i-gluten. Abaphenyi bathole ukuthi ama-oats amaningi angcoliswe ngempela ezinye izinhlamvu, ikakhulukazi ibhali ().

Ngakho-ke, abantu abanesifo se-celiac noma ukuzwela kwe-gluten kufanele bakhethe ama-oats aqinisekiswe njenge-gluten-free.

Khumbula ukuthi inkomishi eyodwa (235 amagremu) ka-oatmeal ephekiwe iqukethe kuphela ama-gramu ayi-6 wamaprotheni, angeke anikeze izinzuzo zesidlo sasekuseni esinamaprotheni aphezulu (35).

Ukukhulisa okuqukethwe kwamaprotheni esidlweni sasekuseni se-oatmeal, kulungiselele ngobisi esikhundleni samanzi noma ukusebenzise ngohlangothi lwamaqanda noma ucezu lweshizi.

I-oatmeal icebile nge-beta-glucan fiber, eyehlisa i-cholesterol futhi inyuse imizwa yokugcwala. Iqukethe nama-antioxidants.

5. Imbewu yeChia

Imbewu ye-Chia inomsoco ngokweqile futhi ingenye yemithombo engcono kakhulu ye-fiber nxazonke.

Eqinisweni, i-ounce elilodwa (ama-28 amagremu) wembewu ye-chia linikeza ngo-11 amagremu we-fiber ngokusebenza ngakunye (36).

Ngaphezu kwalokho, ingxenye yefayibha esembewini ye-chia yi-viscous fiber, emunca amanzi, ikhuphule umthamo wokudla ohamba ngomgudu wokugaya ukudla futhi ikusize uzizwe ugcwele futhi wanelisekile (37,,).

Ocwaningweni oluncane, lwamaviki awu-12, abantu abanesifo sikashukela abadle imbewu ye-chia babhekana nendlala eyehlisiwe, kanye nokwenza ngcono ushukela wegazi nomfutho wegazi ().

Imbewu ye-Chia nayo inama-antioxidants amaningi, avikela amaseli akho kuma-molecule angazinzile abizwa ngama-radicals amahhala akhiqizwa ngesikhathi semetabolism (, 41,).

Kokunye ukutadisha kwabantu abanesifo sikashukela, imbewu ye-chia yehlise umaka wokuvuvukala we-CRP ngama-40%. I-CRP ephakeme iyingozi enkulu yesifo senhliziyo ().

Kodwa-ke, ukuphakelwa okukodwa kwembewu ye-chia kunikela ngama-4 gramu kuphela wamaprotheni, okungenzeka angalungeli ibhulakufesi (36).

Nansi iresiphi ye-chia pudding equkethe ngaphezu kwama-25 amagremu wamaprotheni.

I-High-Protein Chia Seed Pudding

Izithako:

• 1 ounce (28 amagremu) wembewu ye-chia eyomile.
• I-1 scoop ye-whey protein powder.
• 1 inkomishi (240 ml) yobisi lukakhukhunathi noma ubisi lwe-alimondi.
• Ingxenye yenkomishi yamajikijolo.
• UStevia noma omunye umnandi wokunambitha, uma ufisa.

Imikhombandlela:

• Hlanganisa zonke izithako endishini uhlanganise kahle.
• Vala isitsha nefriji okungenani ihora elilodwa.

Ungathola ukukhetha okuhle kwembewu ye-chia lapha.

Imbewu ye-Chia inefayibha ephezulu futhi igcwele ama-antioxidants anganciphisa ukuvuvukala futhi anciphise ubungozi besifo.

6. Amajikijolo

Amajikijolo amnandi futhi agcwele ama-antioxidants.

Izinhlobo ezidumile zifaka ama-blueberries, ama-raspberries, ama-strawberry namajikijolo.

Ziphansi kushukela kunezithelo eziningi, kepha ziphakeme ngefayibha.

Eqinisweni, amajikijolo namajikijolo ngakunye kunikela ngama-gramu ayi-8 e-fiber ngenkomishi ngayinye noma ngama-120 no-145 amagremu, ngokulandelana (44, 45).

Ngaphezu kwalokho, inkomishi eyodwa yamajikijolo iqukethe ama-calories angu-50-85 kuphela kuye ngohlobo.

Amajikijolo futhi apakisha ama-antioxidants abizwa ngokuthi ama-anthocyanins, avikela inhliziyo yakho futhi angakusiza ukhule kangcono (,).

Amajikijolo akhonjisiwe ukunciphisa izimpawu zokuvuvukala, ukuvimbela i-cholesterol egazini ekungeniseni i-oxidizing futhi kugcina amaseli efaka imithambo yegazi yakho enempilo (,,,).

Indlela enhle yokwengeza amajikijolo esidlweni sakho sasekuseni ukuwadla nge-yogurt yamaGrikhi noma i-cottage shizi.

Amajikijolo anefayibha eningi futhi anama-calories aphansi. Banothile ngama-antioxidants anganciphisa ubungozi besifo.

7. Amantongomane

Amantongomane amnandi, anelisa futhi anomsoco.

Ziyisengezo esihle esidlweni sakho sasekuseni, njengoba zigcwalisa futhi zisiza ukuvimbela ukuzuza kwesisindo (,).

Noma amantongomane enama-calories amaningi, ucwaningo lukhombisa ukuthi awamunci wonke amanoni kuwo.

Eqinisweni, umzimba wakho umunca kuphela ama-calories ayi-129 we-1-ounce (28-gram) ekhonza ama-alimondi (,,).

Lokhu kungaba yiqiniso ngamanye amantongomane futhi, kepha ngalesi sikhathi ama-alimondi kuphela ahlolwe.

Ngaphezu kwalokho, amantongomane akhonjisiwe ukuthi athuthukisa izinto ezinobungozi besifo senhliziyo, anciphisa ukumelana ne-insulin futhi anciphise ukuvuvukala (,,,,,,).

Zonke izinhlobo zamantongomane nazo zine-magnesium, i-potassium eningi namafutha e-monounsaturated anempilo.

Ngaphezu kwalokho, amantongomane aseBrazil angomunye wemithombo emihle kakhulu ye-selenium - amantongomane amabili kuphela eBrazil anikezela ngaphezu kuka-100% wokudla kwansuku zonke okunconywayo ().

Amantongomane nawo ayazuzisa kubantu abanesifo sikashukela.Kwesinye isifundo, ukufaka ingxenye yengxenye ye-carbs ngama-ounces ama-2 (56 amagremu) wamantongomane kuholele ekwehliseni ushukela wegazi namazinga e-cholesterol ().

Ukuthwebula i-yogurt yamaGrikhi, i-cottage shizi noma i-oatmeal enezipuni ezimbili zamantongomane aqoshiwe kunikeza ukuqhuma nokunambitheka ngenkathi kukhulisa inani lakho lokudla kwasekuseni.

Ungathola ukukhethwa okuhle kwamantongomane lapha.

Amantongomane angukudla okugcwaliswayo, okunomsoco okungasiza ekunciphiseni ubungozi besifo senhliziyo futhi kuthuthukise ukulawula ushukela egazini.

8. Itiye Eliluhlaza

Itiye eliluhlaza kungenye yeziphuzo ezinempilo kakhulu emhlabeni.

Iqukethe i-caffeine, ethuthukisa ukuqwashisa nemizwelo, kanye nokukhulisa isilinganiso semethabolic (, 19,).

Itiye eliluhlaza linikeza kuphela u-35-70 mg we-caffeine ngenkomishi ngayinye, okucishe kube uhhafu wenani lekhofi.

Itiye elihlaza lingasiza kakhulu ekulweni nesifo sikashukela. Ukubuyekezwa kwezifundo eziyi-17 kutholile ukuthi abaphuza itiye eluhlaza banciphisile ushukela wegazi namazinga e-insulin ().

Iqukethe ne-antioxidant eyaziwa njenge-EGCG, engavikela ubuchopho bakho, uhlelo lwezinzwa nenhliziyo ekulimaleni (,,,).

Thola ukukhetha okuhle kwetiye eliluhlaza lapha.

Itiye elihlaza linemihlomulo eminingi yezempilo. Iqukethe i-antioxidant ebizwa nge-EGCG, ezuzisa ubuchopho bakho nesistimu yezinzwa.

9. Amaprotheni Shake

Enye indlela enhle yokuqala usuku lwakho nge-protein shake noma i-smoothie.

Izinhlobo eziningi zeprotheni powder zingasetshenziswa, kufaka phakathi i-whey, iqanda, i-soy kanye ne-pea protein.

Kodwa-ke, iphrotheni le-whey limunca ngokushesha okukhulu emzimbeni wakho ().

UW Whey naye ufundwe kakhulu futhi unikezela ngezinzuzo eziningana zezempilo. Ngokwengeziwe, kubonakala ngathi kunciphisa isifiso sokudla ngaphezu kwezinye izinhlobo zamaprotheni (,,).

Ucwaningo oluthile oluqhathanisa izidlo ezine ezinamaprotheni amaningi lithole ukuthi ukudla kwamaphrotheni okuncishisiwe kunciphise isifiso sokudla kakhulu futhi kwaholela ekutholeni ikhalori eliphansi kakhulu esidlweni esilandelayo ().

Ngaphezu kwalokho, amaprotheni we-whey angasiza ukwehlisa amazinga kashukela egazini lapho edliwe njengengxenye yokudla okuqukethe i-carb. Ingabuye igcine isisindo somzimba ngesikhathi sokulahlekelwa isisindo nokuguga (,,).

Kungakhathalekile ukuthi hlobo luni lwamaprotheni oluyimpuphu olusetshenzisiwe, ukuzamazama okukhulu kwamaprotheni kunganelisa futhi kugcwalise. Faka izithelo, imifino, ibhotela lamantongomane noma imbewu ukuhlinzeka nge-fiber nama-antioxidants.

I-protein shake noma i-smoothie ukukhetha okuhle kwasekuseni okunamaprotheni amaningi okukhuthaza ukugcwala nokusiza ukuzinzisa amazinga kashukela egazini.

10. Izithelo

Izithelo zingaba yingxenye emnandi yesidlo sasekuseni esinomsoco.

Zonke izinhlobo zezithelo zinamavithamini, i-potassium, i-fiber futhi zinama-calories aphansi. Inkomishi eyodwa yezithelo eziqoshiwe inikeza cishe ama-calories ayi-80-130, kuya ngohlobo.

Izithelo zeCitrus nazo zinovithamini C omningi kakhulu. Empeleni, iwolintshi elilodwa elikhulu linikeza ngaphezu kuka-100% wokudla okunconywayo kwansuku zonke kukavithamini C (78).

Izithelo nazo ziyagcwalisa kakhulu ngenxa yokuqukethwe kwayo okusinefayibha namanzi ().

Hlanganisa izithelo namaqanda, ushizi, i-cottage shizi noma i-yogurt yamaGrikhi ngesidlo sasekuseni esilinganiswe kahle esizokuxhasa amahora.

Izithelo ziwumthombo omuhle wamavithamini, i-potassium ne-fiber. Iqukethe nama-antioxidants angasiza ekunciphiseni ubungozi besifo.

11. Amafilakisi

Ama-flaxseeds anempilo emangalisayo.

Bacebile nge-fiber viscous, okusiza uzizwe ugcwele amahora amaningana ngemuva kokudla (,).

Ama-flaxseeds nawo angathuthukisa ukuzwela kwe-insulin futhi anciphise amazinga kashukela egazini, futhi avikele nomdlavuza webele (,,,).

Izipuni ezimbili (14 amagremu) wembewu yefilakisi yomhlabathi iqukethe ama-gramu ama-3 wamaprotheni no-4 amagremu we-fiber (84).

Zama ukwengeza amafilakisi ku-yogurt yamaGrikhi, i-cottage shizi noma i-smoothie ukuze wandise i-fiber ne-antioxidant okuqukethwe kwasekuseni kwakho.

Vele uqiniseke ukuthi ukhetha ama-flaxseeds womhlabathi noma uwagaye ngokwakho, ngoba yonke imicu yefilakisi ayikwazi ukumunca amathumbu akho futhi izomane idlule ohlelweni lwakho.

Ama-flaxseeds anefayibha e-viscous ephezulu, okusiza uzizwe ugcwele. Futhi zingathuthukisa ukuzwela kwe-insulin futhi zinciphise amazinga kashukela egazini.

12. I-Cottage Cheese

I-Cottage shizi ingukudla kwasekuseni okumnandi.

Iphezulu kumaphrotheni, okwandisa imetabolism, ikhiqiza imizwa yokugcwala futhi yehlise amazinga e-hormone yokulamba ghrelin (,,).

Eqinisweni, i-cottage cheese iboniswe ukuthi iyagcwalisa futhi yanelise njengamaqanda ().

I-cottage shizi enamafutha aphelele iqukethe i-conjugated linoleic acid (CLA), engahle ikhuthaze ukwehla kwesisindo ().

Inkomishi eyodwa yoshizi we-cottage inikeza ama-25 gram amaprotheni amahle (87).

Faka amajikijolo nemifilakisi emhlabathini noma amantongomane aqoshiwe ukuze uwenze ube nomsoco ngokwengeziwe.

I-Cottage shizi inamaprotheni amaningi, akhuthaza imizwa yokugcwala futhi andise izinga lakho lokunciphisa umzimba.

Okusemqoka

Ukuthi udla ibhulakufesi noma cha uyazikhethela.

Ngaphandle kwalokhu okungenzeka ukuthi utshelwe useyingane, ukweqa ukudla kwasekuseni akunamphumela omubi, inqobo nje uma udla ukudla okunomsoco usuku lonke lwakho.

Uma udla ekuseni, qiniseka ukuqala usuku lwakho kahle ngokunika amandla umzimba wakho ngokudla okunempilo nokunomsoco okuvezwe kule ndatshana.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke