Ukudla Okunempilo Okungcono Okungu-18 Ukuthola Isisindo Ngokushesha

-Delile

• 1. Amaprotheni okuzenzela ama-smoothies
• 2. Ubisi
• 3. Ilayisi
• 4. Amantongomane namantongomane
• 5. Inyama ebomvu
• 6. Amazambane nesitashi
• 7. I-salmon nenhlanzi enamafutha
• 8. Amaphrotheni supplements
• 9. Izithelo ezomile
• 10. Isinkwa esisanhlamvu sonke
• 11. Ukwatapheya
• 12. Izinhlamvu ezinempilo
• 13. Amabha okusanhlamvu
• 14. Ushokoledi omnyama
• 15. Ushizi
• Amaqanda aphelele
• 17. I-yogurt egcwele amafutha
• 18. Amafutha anempilo namafutha
• Okubalulekile

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

Kwabanye abantu, ukukhuluphala noma ukufaka imisipha kungaba nzima njengokuncipha kwabanye.

Kodwa-ke, ukwengeza nje ukudla okuthile ekudleni kwakho kungenza imizamo yakho yokuthola isisindo ibe yimpilo futhi isebenze kahle.

Nakhu ukudla okungu-18 okuhle kakhulu ukukusiza ukhuluphele noma ungeze imisipha, indlela enempilo.

Izithombe ngu-Aya Brackett

1. Amaprotheni okuzenzela ama-smoothies

Ukuphuza okuzenzela amaprotheni ama-smoothies kungaba yindlela enomsoco futhi esheshayo yokuthola isisindo.

Ukwenza ama-smoothies akho kuyindlela engcono kakhulu ngoba izinhlobo zezentengiselwano zivame ukugcwala ushukela futhi ziswele izakhamzimba. Ibuye ikunikeze ukulawula okugcwele phezu kokunambitheka nokuqukethwe kwezakhi.

Nazi izinhlobo ezimbalwa ezihlwabusayo ongazama ngazo. Ungahlanganisa ngayinye nezinkomishi ezi-2 (470 mL) zobisi lobisi noma ubisi lwe-soy uma ungabekezelelani ne-lactose. Zombili zinezakhamzimba namakhalori amaningi kunamanye amabele.

• I-chocolate banana nut shake: Hlanganisa ibhanana eli-1, iprotheni enama-chocolate amaningi, kanye no-1 isipuni (15 mL) wamantongomane noma elinye ibhotela lamantongomane.
• I-Vanilla berry shake: Hlanganisa inkomishi e-1 (237 mL) yamajikijolo ahlanzekile noma afriziwe, i-ice, inkomishi elilodwa (237 mL) yamaprotheni aphezulu, amafutha agcwele ama-yogurt, ne-1 Wheel protein ye-vanilla.
• I-chocolate hazelnut shake: Hlanganisa ama-ounces ayi-15 (444 mL) obisi lwe-chocolate ne-1 scoop yamaprotheni amaningi we-chocolate, isipuni esingu-1 (15 ml) webhotela le-hazelnut, ne-avocado eli-1.
• Ukunyakaziswa kwe-apula leCaramel: Hlanganisa i-apula eli-1 elisikiwe, inkomishi engu-1 (237 ml) ka-yogurt ogcwele wamafutha, iprotheyini elilodwa le-caramel- noma le-vanilla-flavored whey, nesipuni esingu-1 (15 mL) soshukela ongenawo ushukela noma ukunambitha.
• Ukunyakaziswa kwe-Vanilla blueberry: Hlanganisa inkomishi e-1 (237 mL) yama-blueberries amasha noma afriziwe, i-vanilla Whey protein eyodwa, inkomishi eyodwa (237 mL) ye-vanilla Greek yogurt, ne-sweetener uma kudingeka.
• Ukuzamazama okukhulu okuluhlaza: Hlanganisa inkomishi e-1 (237 mL) yesipinashi, 1 ukwatapheya, ibhanana eli-1, inkomishi eli-1 (237 mL) likaphayinaphu, kanye no-1 wamaprotheni angathandeki noma e-vanilla whey.

Wonke lawa ma-smoothie anikezela cishe ama-calories angama-400-600, kanye nenani eliphezulu lamaprotheni namanye amavithamini namaminerali abalulekile.

Kunezindlela zokupheka eziningi ezimnandi zamaprotheni. Gwema izinhlobo eziningi zezentengiselwano, ezingaba noshukela ongeziwe futhi azondli kangako.

2. Ubisi

Ubisi lusetshenziswe njengesisindo somzuzi noma umakhi wemisipha amashumi eminyaka (1).

Inikeza ukulingana okuhle kwamaprotheni, ama-carbs, namafutha futhi ingumthombo omuhle we-calcium, kanye namanye amavithamini namaminerali ().

Kulabo abazama ukufaka imisipha eyengeziwe, ubisi luwumthombo omuhle kakhulu wamaprotheni onikela ngamaphrotheni we-casein nama-whey. Ucwaningo luye lwabonisa ukuthi lungakusiza ukuthi ungeze imisipha lapho ihlanganiswe ne-weightlifting (3).

Ngokwengeziwe, ucwaningo luye lwathola ukuthi ubisi, noma i-whey ne-casein kuhlangene, kungaholela ekutholeni inzuzo enkulu kuneminye imithombo yamaprotheni (4).

Zama ukuphuza ingilazi eyodwa noma ezimbili zobisi lonke (ama-calories ayi-149 ngenkomishi ngayinye) njengesidlwana, ngokudla, noma ngaphambi nangemva kokuzivocavoca umzimba uma uqeqesha ().

Ubisi lwe-smoothies futhi luyindlela emnandi yokwengeza ubisi ekudleni kwakho. Ukuze uthole ukukhushulwa okulula kwamaprotheni ekuseni, zama ukuhlanganisa inkomishi eyodwa yamajikijolo afriziwe, 1 inkomishi yobisi lonke, amathisipuni ama-2 oju, nethisipuni elilodwa le-vanilla (cishe ama-calories angama-275).

Ukuphuza ubisi kuyindlela enhle yokwengeza amaprotheni ekudleni kwakho. Iqukethe womabili ama-casein nama-whey protein.

3. Ilayisi

Ilayisi ngumthombo we-carb olula, ophansi ukukusiza ukuthi ukhuluphale. Inkomishi eyodwa nje (158 amagremu) welayisi elimhlophe eliphekiwe linikeza ama-calories angama-204, amagremu angama-44 ama-carbs, namafutha amancane kakhulu ().

Ilayisi libuye libe nekhalori elilinganiselwe, okusho ukuthi ungathola kalula inani eliphakeme lama-carbs nama-calories kusuka ekukhonzeni okukodwa. Lokhu kukusiza ukuthi udle ukudla okwengeziwe, ikakhulukazi uma unesifiso esingesihle sokudla noma usuthe ngokushesha.

Uma usohambweni noma ushesha, amaphakethe emizuzu emi-2 erayisi elinciphiswayo angangezwa kalula kweminye imithombo yamaprotheni kanye nokudla kwangaphambi kwesikhathi.

Enye indlela ethandwayo ukulungiselela ibhodwe elikhulu lelayisi, ukulifaka esiqandisini noma ukufriza izingxenye ezithile, bese ulihlanganisa namaprotheni ahlukene namafutha anempilo okudla okuhlukahlukene isonto lonke.

Kunezindlela eziningi zokuguqula irayisi elincanyana libe yi-extravaganza yokunambitha. Indlela elula yokwengeza ukunambitheka, ama-calories, kanye nokwenyusa amaprotheni ukumane ugovuze kwezinye zalezi zithako ngemuva kokupheka irayisi lakho:

• ibhotela noshizi weParmesan
• i-broccoli noshizi
• amaqanda axoviwe
• imbewu yesisame ethosiwe, amakinati noma ama-cashews

Enye indlela yokwandisa ukunambitheka nama-calories ukufaka ilayisi lakho nge-sauce efana ne-curry, i-pesto, noma i-alfredo. Ungawathenga la masoso esekulungele ukwenziwa uma ucindezelwe isikhathi.

Isitsha selayisi singaphenduka isidlo sonke. Zama ilayisi lasendle kanye nenkukhu yakudala ngesidlo sasemini esinempilo (ama-calories angu-400 ngokukhonza).

Ungaphinda uvuse ukuthatha kwakho okunempilo ku-Chinese oyithandayo oyithandayo, irayisi ethosiwe, nale dish-tofu yemifino "ethosiwe" isidlo selayisi - empeleni esibhakiwe.

Ilayisi liwumthombo omuhle wama-carbs okulula ukuwudla nokuwugaya.

4. Amantongomane namantongomane

Amantongomane namantongomane ama-nut ayizinqumo ezinhle uma ufuna ukuthola isisindo.

Idlanzana nje lama-alimondi aluhlaza (inkomishi ye-1/4) liqukethe ama-calories ayi-170, amagremu ayi-6 wamaprotheni, amagremu ayi-4 efayibha, nama-gramu ayi-15 amafutha anempilo ().

Njengoba amantongomane eminyene kakhulu ngekhalori, okumbalwa okugcwele izandla ngosuku ngesidlo noma njengesidlwana kungangeza ngokushesha amakhulori amaningi.

Ungangeza ama-butter nut ngezinhlobonhlobo zokudla okulula noma izitsha, njengama-smoothies, ama-yogurts, nama-crackers, ukuwaguqula abe yisidudla esinekhalori eliphakeme ngokushesha.

Ukuze ungithathe ngokushesha, zama le-peanut butter banana smoothie, enezithako ezintathu kuphela (ama-calories angu-270, usebenzisa ubisi lonke). Uma unomdlavuza we-peanut, faka enye ibhotela le-nut.

Kodwa-ke, qiniseka ukuthi ukhetha amaphesenti ayi-100 ama-nut butter ngaphandle koshukela ongeziwe noma owoyela abengeziwe. Noma okungcono okwamanje, zenzele le iresiphi yebhotela le-alimondi elenziwe ekhaya. Kulula ukwenza futhi kube lula esikhwameni sakho semali, futhi.

Amantongomane namantongomane amnandi amnandi, awukudla okuphezulu kwekhalori. Zilungele wena futhi kulula ukuzengeza kokulula okulula okuningi noma izindlela zokupheka.

5. Inyama ebomvu

Izinyama ezibomvu mhlawumbe zingenye yokudla okwakha imisipha okuhle kakhulu okutholakalayo.

Isibonelo, ama-ounces ayisithupha (170 amagremu) we-steak aqukethe cishe amagremu ama-5 we-leucine.

ILeucine yi-amino acid esemqoka umzimba wakho oyidingayo ukukhuthaza amaprotheni synthesis synthesis futhi ungeze izicubu zomzimba ezintsha (, 9). Iqukethe ama-calories angama-456 kanye nama-gram angama-49 amaprotheni.

Ngaphezu kwalokhu, inyama ebomvu ingenye yemithombo engcono kakhulu yemvelo ye-creatine yokudla, okungenzeka ukuthi iyisengezo esihle kunazo zonke emhlabeni sokwakha imisipha (10).

Cabanga ukukhetha ukusikeka okunamafutha, okunikeza ama-calories amaningi kunezinyama ezinamafutha, okusiza ukuthi uthathe ama-calories amaningi bese ungeza isisindo.

Kokunye ukuhlola, abesifazane abadala abayi-100 bangeze ama-ounces ayisithupha (170 amagremu) enyama ebomvu ekudleni kwabo futhi benza ukuqeqeshwa kokumelana nezinsuku eziyisithupha ngesonto amasonto ayisithupha.

Abesifazane bathole isisindo esinciphile, baba namandla anyuke ngamaphesenti ayi-18, futhi baba nokwanda kwehomoni ebalulekile yokwakha imisipha IGF-1 ().

Kokubili inyama enamafutha nenonile ingumthombo omkhulu wamaprotheni, noma inyama enamafutha inikeza ama-calories amaningi, angakusiza ukhuluphele. Esinye sezitsha senyama enamafutha esaziwa kakhulu i-brisket.

I-Brisket yaziwa ngokudla isikhathi ukulungiselela, kepha kungaba lula kakhulu uma ungumnikazi wompheki ophuthumayo.

Qala le iresiphi yesifuba ekuseni futhi uzoba nesidlo sakusihlwa esinomsoco esikulindile kusihlwa - cishe amakhalori angama-300 nge-3-ounce (85 gram) ngayinye ekhonzwayo.

Inyama ebomvu ingumthombo omuhle kakhulu wamaprotheni azokusiza ukuthi uthole imisipha. Iqukethe i-leucine, i-amino acid esiza ukukhuthaza amaprotheni synthesis synthesis. Ukukhuluphala kwenyama, amakholori amaningi ozowangenisa.

6. Amazambane nesitashi

Amazambane nokunye ukudla okunesitashi kuyindlela elula kakhulu futhi engambi eqolo yokwengeza kuma-calories angaphezulu.

Zama ukukhetha omunye wale mithombo enempilo yama-starchy carbs:

• quinoa
• oats
• ukolweni
• okufana nokolweni
• amazambane namazambane
• Ugalonci
• izimpande zemifino yasebusika
• ubhontshisi nemidumba

Akukhona nje kuphela ukuthi amazambane namanye ama-starch afaka ama-carbs nama-calories kukusiza ukuthi ukhuluphale - futhi andisa nezitolo zakho zemisipha ye-glycogen.

IGlycogen ingumthombo ophethiloli ovelele wezemidlalo nemisebenzi eminingi (12).

Eminingi yale mithombo ye-carb iphinde inikeze izakhamzimba ezibalulekile nefayibha, kanye nesitashi esimelana nakho, esingasiza ukondla amathumbu akho ().

Ngamazambane, ungazama enye yezindlela ze-Instagram zamanje: ubhontshisi wamazambane. Ukulungiselela kuthatha imizuzu kuphela. Qala ngokuwasha, ukomise, bese usika kahle ubhatata osayizi ophakathi nendawo, bese ukugcobisa ngendlela othanda ngayo noma kusethosi noma kuhhavini yethosi.

Ngemuva kwalokho ungeza okokufaka okuthandayo. Isibonelo, yiqoqe nge-avocado ecubuziwe nangaphezulu ngeqanda elithosiwe (ama-khalori angama-300 ngokukhonza ngakunye). Uzitholele ibhulakufesi elifanele noma isidlo sangemuva kokuzivocavoca.

IQuinoa empeleni iyimbewu elungiselelwe futhi edliwe njengamabele. Kungaphekwa kudliwe kukodwa, kungezwe isobho, noma kwenziwe ufulawa kusetshenziswe isinkwa, iziphuzo noma iphalishi.

I-Quinoa iphakeme kunezinye izinhlamvu eziningi ngoba iyiprotheni ephelele, okusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye imizimba yethu engakwazi ukuzenzela wona yodwa. Futhi kunamaprotheni amaningi, amaminerali, kanye namavithamini B.

Thola umthamo onempilo womabili amazambane obhatata kanye ne-quinoa kule iresiphi yokudla kwasemini ye-quinoa nezitsha zamazambane ezigazingiwe (ama-calories angu-336 ngokukhonza).

Ezinye izindlela zokwengeza amakhalori kuma-carbs anzima zifaka:

• engeza ukhilimu omuncu kumazambane
• engeza ushizi ogayiwe kuma-quinoa noma amazambane abondiwe
• ukwengeza amafutha anempilo njengamafutha omnqumo noma u-avocado ukosa imifino yakho
• engeza iminqumo esikiwe njenge-topping
• engeza i-hummus esinkwa esiphelele noma okusanhlamvu
• usebenzisa ubisi noma ubisi lwe-soy esikhundleni samanzi ku-oatmeal yakho noma ezinye izinhlamvu ezishisayo

Isitashi esinempilo siyindlela enhle yokuthola izakhamzimba ezibalulekile nefayibha, ukukhulisa ukudla kwakho kwekhalori, futhi wandise izitolo zakho zemisipha ye-glycogen.

7. I-salmon nenhlanzi enamafutha

Njengenyama ebomvu, isalmon nenhlanzi enamafutha yimithombo emihle kakhulu yamaprotheni namafutha abalulekile anempilo.

Kuzo zonke izakhamzimba ezinikezwa yi-salmon nezinhlanzi ezinamafutha, i-omega-3 fatty acids iphakathi kwezinto ezibaluleke kakhulu futhi ezaziwayo.

Banikela ngezinzuzo eziningi zempilo yakho futhi basiza ekulweni nezifo (14).

Isiqeshana esisodwa (ama-gram angu-170) salmon yasendle enamakhemikhali sinikela ngamakholori angama-250 nama-gramu ayi-12 amafutha anempilo. Amaphakethe afanayo asebenzayo angama-37 amagremu wamaprotheni asezingeni eliphakeme, akusiza ukwakha imisipha noma ukukhuluphala ().

Ungalungisa i-salmon ngezindlela ezahlukahlukene: kushunqiswe, kususwe, kubheme, kuboshwe, kubhakwe noma kufakwe poached. Ungazama futhi i-salmon ebhemayo noma ngisho nokudla i-salmon eluhlaza ku-sushi nase-sashimi.

I-salmon entsha noma efriziwe imvamisa inamanani entengo athe xaxa, kepha isalmon ekheniwe iyindlela esheshayo futhi engabizi kakhulu. Cishe yonke i-salmon ekheniwe isendle kunokuba ifuywe, iyinike amamaki aphezulu wokudla okunomsoco.

Cabanga ngalezi zindlela ezilula, ezinempilo zokwengeza i-salmon ekudleni kwakho:

• Zama ukunikeza isaladi lakho elijwayelekile le- “tuna” i-spin entsha, esikhundleni salokho usebenzisa i-salmon ekheniwe.
• Yenza isaladi leCobb esikhundleni salmon ekheniwe yenkukhu yendabuko, bese ufaka ubhekeni, iqanda elibiliswe kanzima, ukwatapheya, ulethisi notamatisi.
• Zama i-salmon ebhemayo. I-Slather cream ushizi esinkwa sonke se-okusanhlamvu noma ama-crackers, engeza i-salmon ebhemayo, futhi phezulu ngekhukhamba, izingcezu zotamatisi, noma ama-capers.
• Yenza isaladi le-salmon ngemifino enamaqabunga, i-asparagus, namanye ama-yogurt agcwele ama-Greek, imayonnaise, noma ukhilimu omuncu.

I-Salmon nezinye izinhlanzi ezinamafutha ziwumthombo omuhle wamafutha we-omega-3 anempilo emangalisayo. Ziphinde zinikeze amaprotheni asezingeni eliphakeme ukukusiza wakhe imisipha.

8. Amaphrotheni supplements

Ukuthatha izithasiselo zamaprotheni isu elijwayelekile labasubathi nabakhi bomzimba abafuna ukukhuluphala. Kunezinhlobo eziningi ezitholakalayo, kufaka phakathi i-whey, soy, iqanda, ne-pea protein.

Ama-protein we-Whey supplements kanye ne-mass gainers (ama-supplements angakusiza ekutholeni ubukhulu bemisipha) angaba ngamasu alula kakhulu futhi angabizi kakhulu wokuthola isisindo, ikakhulukazi uma ehlangene nokuqeqeshwa kwamandla (16).

Abanye abantu bacabanga ukuthi i-whey protein ayinampilo noma ayijwayelekile, kepha lokhu akunjalo. Amaprotheni we-Whey enziwe ngobisi futhi akhonjisiwe ukuthi asiza ukuthuthukisa izimpawu zempilo nokunciphisa ubungozi besifo (17).

Izithasiselo zamaphrotheni zingabaluleka kakhulu uma ubuye uqeqeshe ngoba izidingo zakho zansuku zonke zamaprotheni zanda.

Njengezinyama neminye imikhiqizo yezilwane, iprotheni le-whey liqukethe wonke ama-amino acid abalulekile adingekayo ukukhuthaza ukukhula kwemisipha ().

Ungayisebenzisa ngaphambi noma ngemuva kokuzivocavoca kwakho nakunoma iyiphi enye indawo emini.

Indlela elula yokwengeza i-protein powder ekudleni kwakho ine-protein smoothie, ikakhulukazi ibhulakufesi. Lokho kukunika lonke usuku ukuthi ungeze ekudleni okunomsoco kanye nokudla okulula ukuze uqiniseke ukuthi uthola ukudla okunomsoco okulinganiselayo.

Ngokuvamile, i-smoothie ozenzela yona izoba nomsoco kakhulu kunokuthenga okulungiselelwe, okungenzeka ukuthi kungeze ushukela nokunambitheka.

Zama le recipe eyisisekelo ye-whey shake ukuqala usuku lwakho ngebhulakufesi elinamandla amaningi. Ukuze uthole amaprotheni amaningi, zama ukufaka ibhotela lamantongomane, ibhotela le-alimondi, imbewu yefilakisi, noma imbewu ye-chia.

Amaprotheni we-whey angathandeki angangezwa ezitsheni ezinjengesobho, amazambane acubuziwe, ne-oatmeal ukukhulisa okuqukethwe kwamaprotheni.

Thenga ku-inthanethi ukuthola izithasiselo zamaprotheni.

Izithasiselo zamaphrotheni ziyisengezo esilula futhi esingabizi ekudleni kwakho ukukusiza ukuthi wandise ukudla kwakho kwamaprotheni.

9. Izithelo ezomile

Izithelo ezomisiwe ukudla okulula kwekhalori okunikezela ngama-antioxidants kanye ne-micronutrients (19).

Ungathola izinhlobo eziningi zezithelo ezomisiwe, futhi zonke zinokuqukethwe okushukela ngokwemvelo. Lokhu kubenza balungele ukuthola isisindo, ikakhulukazi ngoba bakulungele ukudla nokunambitha okuhle.

Yize abantu abaningi becabanga ukuthi izithelo zilahlekelwa iningi lomsoco wazo lapho zomisiwe, akunjalo. Izithelo ezomile zine-fiber eningi futhi amavithamini namaminerali amaningi ahlala engashintshi ().

Zama ukuhlanganisa ezinye izithelo ezomisiwe nomthombo wamaprotheni, njengokusikwa kwenyama, ushizi, noma i-whey protein shake. Zibuye zixube kahle namantongomane ne-yogurt egcwele yamafutha egcwele yamaGrikhi, inikeze inhlanganisela yamafutha enempilo, amaprotheni, nezinye izakhi zomzimba ezibalulekile.

Izinsuku zinomsoco, zigcwele i-fiber, futhi zinama-antioxidants amaningi. Futhi ziyaguquguquka futhi zilula ukuzilungiselela njengesidlwana sekhalori ephezulu. Izinsuku ezimbili nje kuphela zeMedjool zinikeza ama-calories angama-130 ().

Zama ukugcwalisa izinsuku ngebhotela lamantongomane, ushizi kakhilimu, noma okusanhlamvu okuphekwe njengelayisi noma i-quinoa. Faka idethi eyodwa noma amabili kuma-smoothies, amasoso, nokugqokiswa ukuthinta ubumnandi.

Izithelo ezomile zigcwele amakhalori, i-fiber enempilo, nama-antioxidants. Kuyindlela elula yokwengeza izakhamzimba namakhalori ekudleni kwakho.

10. Isinkwa esisanhlamvu sonke

Isinkwa esisanhlamvu sonke ngomunye umthombo omuhle we-carb ukukusiza ukhuluphele.

Ungenza ukudla okulula kakhulu, okuphezulu kwekhalori, nokudla okunempilo ngokuhlanganisa isinkwa nemithombo yamaprotheni njengamaqanda, inyama, noshizi.

Lapho uthenga isinkwa, lwela inhlamvu ephelele yemvelo kanye nezinkwa ezihlwanyelwe. Izinhlobo ezinempilo, njengesinkwa sikaHezekeli, ziyatholakala ezitolo eziningi zokudla.

Ama-sandwich angesinye sezidlo ezilula, eziguquguqukayo kakhulu, futhi eziphathwayo zokukusiza ukuthi ubeke isisindo. Izithako zabo zikhawulelwe kuphela ngokucabanga kwakho: inyama, ushizi, imifino, ukusabalala kwebhotela, ukotapeya, nokuningi.

Zama enye yalezi zokupheka ze-sandwich. Uzothola konke kusuka kuRuben oyisisekelo kuya kokugoqwa okunempilo kuya kokuningana kokucabanga kuthatha ushizi owosiwe ongaphelelwa yisikhathi.

Isinkwa se-Sourdough siye sanda kakhulu phakathi nenkathi yobhadane futhi ngesizathu esihle. Ingesinye sezinkwa ezinomsoco futhi ezenelisayo.

Ngesikhathi salo bhubhane, abaningi bafunda ukuthi bangaqala kanjani inhlama yomuncu. Isinkwa seSourdough sinezithako ezintathu nje ezilula: ufulawa, amanzi nosawoti. Ucezu olulodwa olunesisindo esingu-ounces amabili (56 g) luzokunikeza cishe ama-calories ayi-160.

Ama-bacterium amahle aphilayo asenhlama yomuncu ondla amabhaktheriya esiswini, angaqinisa amasosha akho omzimba ().

Isinkwa sonke sokudla okusanhlamvu singasebenza ekutholeni isisindo, ikakhulukazi uma sihlanganiswe nomthombo omuhle wamaprotheni.

11. Ukwatapheya

Ukotapeya ulayishwa ngamafutha enempilo.

Ngokungafani nezinye izithelo ezigcwele, ukwatapheya unenqwaba yamakhalori ngakho-ke kungukudla okuhle ukukusiza ukhuluphele.

I-avocado eyodwa nje enkulu inikela ngamakholori azungeze ama-322, amagremu angama-29 amafutha, no-14 amagremu we-fiber ().

Ukwatapheya futhi unamavithamini amaningi, amaminerali, kanye nezinhlanganisela zezitshalo ezahlukahlukene ezinenzuzo.

Zama ukwengeza ukwatapheya ekudleni kwakho okuyinhloko nakwezinye izitsha ezifana nama-omelets noma ama-sandwich.

Enye yezindlela ezithandwa kakhulu futhi elula yokujabulela ukwatapheya iku-toast ye-avocado. Vele uhlanganise i-avocado bese uyisakaza ku-toast yakho. Kulula kanjalo!

Ezinye izindlela ezimnandi zokujabulela ukwatapheya eziguquguqukayo zifaka:

• guacamole
• amasaladi
• amasobho
• ezisonga
• amasangweji
• othosiwe
• i-sushi
• njenge-topping
• njengembambela yemayonnaise
• eyosiwe
• kubhakwe
• zifakwe emanzini anosawoti

Ukwatapheya ugcwele amafutha nezakha mzimba ezinempilo. Ziyakwazi ukwenza izinto eziningi futhi zingangezwa ekudleni okuningi okuhlukahlukene noma zidliwe zodwa.

12. Izinhlamvu ezinempilo

Izinhlamvu ezinempilo zingaba ngumthombo omuhle kakhulu wama-carbs, ama-calories nezakhi zomzimba.

Ngenkathi kufanele ugweme ukucutshungulwa, okusanhlamvu okuphezulu okushukela, amafomu anempilo, njenge-oatmeal ephekwe ubisi lonke, angaba ngumthombo omkhulu we-carb ongangeza ekudleni kwakho.

Uzothola ama-calories angama-130 kusuka enkomishini e-1 yokuphaka i-oatmeal ephekiwe, kanye nama-calories kunoma yiluphi ubisi oluphelele noma okokufaka okufakwayo ().

Cabanga ukufaka ama-oats akho ashisayo, ama-oats ebusuku, noma i-yogurt egcwele yamafutha nge:

• amantongomane
• izithelo ezomisiwe
• imbewu ye-chia
• amajikijolo amasha
• ugranola owenziwe ekhaya

Amabele okusanhlamvu nama-oats nakho kuqukethe izakhamzimba ezinenzuzo njenge-fiber nama-antioxidants anempilo (25).

Lapho uthenga okusanhlamvu, gxila kulezi zinqumo ezinempilo:

• oats
• ugranola
• ama-multigrains
• bran
• UHezekile brand

Qiniseka ukuthi ufunda ilebula futhi uvikele okusanhlamvu ngoshukela ongeziwe ongeziwe. Khetha labo abane-fiber kakhulu lapho kungenzeka.

IGranola ingxube yamakhalori aminyene okusanhlamvu, izithelo ezomisiwe namantongomane. Inothile ngamaphrotheni, i-fiber, nama-micronutrients. Inkomishi eyodwa nje yesigamu yegranola ingakunikeza phakathi kwama-calories angama-200-300.

Ungahle uthande ukuzama ukwenza i-granola yakho ukugwema ushukela ongeziwe kwezinye izinhlobo ezithengwe esitolo.

Ukudla okusanhlamvu kungaba yindlela enhle yokuthola isisindo nokudla ifayibha eyengeziwe. Noma kunjalo, namathela kumafomu anempilo njenge-oatmeal.

13. Amabha okusanhlamvu

Eminye imigoqo yokusanhlamvu enempilo emakethe ingaba yisidlwana esihle kakhulu sekhalori uma usohambeni. Imigoqo eminingi iba phakathi kwama-calories ayi-150-200.

Futhi ukukhetha okuhle ngaphambi noma ngemuva kweseshini yoqeqesho ngoba bathambekele ekuqukethe ukuhlanganiswa kwama-carbs ahamba kancane futhi ashesha ukugaya.

Njengesidlo noma ukudla ohambeni, zama ukuhlanganisa ibha yokusanhlamvu neminye imithombo yamaprotheni, efana ne-yogurt egcwele yamaGrikhi, amaqanda abilisiwe, ukusikeka okubandayo kwenyama, noma i-protein shake.

Ngenkathi amanye amabha okusanhlamvu enempilo, amanye amaningi afake ushukela, uwoyela, usawoti kanye nezinto zokuvikela ezingathandeki. Ungahle uthande ukuzama ukwenza imigoqo yakho. Kulula kakhulu kunalokho ongacabanga.

Zama lezi izindlela zokupheka ukuze uzenzele amabha okusanhlamvu okuzenzela. Imvamisa, uzodinga izithako ezimbalwa kuphela, futhi ungahle ube nazo ku-pantry yakho manje.

Kepha uma ungekho ekhishini, kungenzeka ukuthi uthole amabha okusanhlamvu athengwe esitolo anempilo. Vele uqiniseke ukuthi unamathela kumigoqo eyenziwe ngezinhlamvu eziphelele ezinempilo nezinye izithako ezinempilo, njengezithelo ezomisiwe, amantongomane, noma imbewu.

Namathela kumabha okusanhlamvu anezinhlamvu eziphelele nezinye izithako ezinempilo, njengezithelo ezomisiwe namantongomane.

14. Ushokoledi omnyama

Ikhwalithi ephezulu yekhwalithi ephezulu inikeza ithani lama-antioxidants nezinzuzo zezempilo.

Ushokoledi omnyama onamaphesenti angama-70 okungenani ukhokho (imbewu okwenziwa ngayo ushokoledi) kuthiwa uzosiza ekulawuleni ama-hormone okucindezeleka namazinga kashukela egazini.

Kungasiza futhi ekunciphiseni ubungozi besifo senhliziyo, eminye imdlavuza, ukuvuvukala, ingcindezi kanye nohlobo 2 lwesifo sikashukela. (26).

Njengokunye ukudla okunamafutha aphezulu, ushokoledi omnyama unenani eliphakeme kakhulu lekhalori, okusho ukuthi kulula kakhulu ukuthola amakhalori amaningi kuwo.

Ibha ngayinye engu-100-gram (3.5-ounce) enama-cocoa solids angama-60-75% inama-khalori azungeze ama-600 futhi igcwele ama-micronutrients kanye nezakhi ezikhuthaza impilo, kufaka phakathi i-fiber, i-magnesium, nama-antioxidants ().

Kunezindlela eziningi zokujabulela ushokoledi omnyama ngaphezu kokuwudla uqonde.

Hlobisa okusanhlamvu kwakho kwasekuseni ngakho, beka ama-curls ambalwa ngaphezulu kwepuleti lesithelo, noma wenze ushokoledi ophuzayo oshisayo (noma osiphekayo) njengabantu baseParis.

Ungenza uphudingi onoshukela onempilo, njengokulunywa amandla, ama-truffle we-chocolate ongenacala, noma ushokoledi we-peanut butter avocado pudding.

Imigwaqo yezitolo ezinkulu igcwele izinhlobo nezinhlobo eziningi zikashokoleti omnyama. Qiniseka ukuthi ukhetha ikhwalithi ephezulu okungenani ukhokho ongu-70%.

Bheka lo mhlahlandlela ukuthola amathiphu wokuthenga ochwepheshe.

Ushokoledi omnyama ugcwele ama-antioxidants nezinye izakhi zomzimba, kanye nama-calories amaningi ukukusiza ukhuluphele.

15. Ushizi

Ushizi ube ukudla okuyisisekelo kwamakhulu eminyaka.

Njengoshokoledi omnyama, unama-calories amaningi namafutha. I-ounce elilodwa nje le-cheddar ushizi (amagremu angama-28) linama-calories ayi-110 no-7 amagremu wamaprotheni (). I-ounce elilodwa lincane kunalokho ongacabanga. Cishe ilingana nepheya lamadayisi.

Njengoba ushizi umnandi, ungawufaka ezitsheni eziningi futhi ungeze kalula amakholori angamakhulu ambalwa.

Ushizi uyatholakala ezinhlotsheni ezingenakubalwa, kusuka kokhilimu, kuya kokuthambile, kuya kokunzima. Bheka lolu hlu lweshizi olunempilo ukuthola ukuthi iziphi ezifanelana nolwanga lwakho.

Ushizi oluningi lune-cholesterol eningi namafutha agcwele. Njengokudla okuningi kwekhalori, ushizi wazo zonke izinhlobo usetshenziswa kangcono ngokulinganisela.

Enye yezitsha zeshizi ezithandwa kakhulu yi-mac noshizi. Yehla kalula, noma ngabe awunaso isifiso sokudla esiningi. Zama le iresiphi ye-mac noshizi ukuthola inguqulo enempilo yezintandokazi ezingapheli.

O, futhi asikwazi ukukhohlwa ukusho isemishi loshizi eligosiwe. Ngezikhathi ezithile, ngesinkwa esiphelele noma okusamakhemikhali aseNgilandi, ngubani ongamelana nentandokazi yethu yobuntwana?

Ushizi ungumthombo omuhle kakhulu wamaprotheni futhi ucebile ngamafutha anempilo. Yengeze ekudleni uma udinga ikhalori ne-flavour boost.

Amaqanda aphelele

Amaqanda angenye yokudla okunempilo kunakho konke okwakha imisipha emhlabeni. Banikela ngenhlanganisela enkulu yamaprotheni asezingeni eliphakeme namafutha anempilo. Iqanda ngalinye elikhulu eliluhlaza elinesisindo sama-ounces ama-2, negobolondo (amagremu angama-50), linama-calories angama-74 ().

Kubaluleke kakhulu futhi ukudla iqanda lonke. Eqinisweni, cishe zonke izakhamzimba ezinenzuzo emaqandeni zitholakala ku-isikhuphasha.

Uma nje ungenakho ukungabekezelelani kwamaqanda, asikho isidingo sokunciphisa ukusetshenziswa kwamaqanda akho - ungadla kalula amaqanda amathathu ngosuku uma ufuna.

Eqinisweni, abagijimi abaningi noma abakhi bomzimba bazodla eziyisithupha noma ngaphezulu nsuku zonke.

Amaqanda enza izinto eziningi kakhulu futhi angaphekwa ngezindlela eziningi, kufaka phakathi ukubilisa, ukuzingela ngokungemthetho, ukuthosa, ukubhaka nokugubha.

Yisebenzise ku:

• amasaladi
• casseroles
• amasangweji
• ama-muffin amaqanda abhakiwe
• ababambela isinkwa
• ama-dessert afana ne-egg custard kanye ne-créme brulee (ngokulinganisela, kunjalo)

Ama-omelets yisidlo esiyintandokazi noma nini sosuku. Ungangeza inyama, imifino, noshizi, bese phezulu ukhilimu omuncu kanye nokwatapheya ukuthola ikhalori ephezulu i-extravaganza.

Zama lezi zokupheka ngesidlo sasekuseni samaqanda esihle (futhi ngeke sisho ukuthi unaso yini isidlo sasemini noma sedina).

Amaqanda angenye yokudla okuhle kakhulu ekwakheni imisipha. Akukho mkhawulo enombolweni okufanele uyidle ngosuku, futhi zigcwele izakhamzimba.

17. I-yogurt egcwele amafutha

Amafutha agcwele aseGreek kungenye indlela yokudla enempilo futhi elula. Inephrofayili enhle yokudla okunempilo, kufaka phakathi inhlanganisela elinganiselayo yamaprotheni, ama-carbs, namafutha.

I-ounce ngalinye elingu-6 elisebenza nge-yogurt yobisi olugcwele, lonke lizokunikeza ama-calories ayi-165 nama-gramu ayi-15 wamaprotheni, futhi lokho kungaphambi kokungeza wonke ama-combos akho amnandi kanye nama-toppings ().

Kunezinhlobo eziningi zokudla okulula kwekhalori eliphezulu kanye nezindlela zokupheka zokuthola isisindo esinempilo ngokususelwa ku-yogurt. Nazi ezimbalwa:

• I-yogurt nezithelo: Hlanganisa izinkomishi eziyi-1-2 ze-yogurt nezithelo ezintsha noma ezomisiwe. Ungangeza futhi amantongomane, imbewu, uju, i-granola, ushokoledi omnyama, noma ama-flakes kakhukhunathi.
• I-chocolate peanut butter pudding: Hlanganisa izinkomishi eziyi-1-2 ze-yogurt namaphesenti ayi-100 e-cocoa powder, amantongomane noma iyiphi ibhotela le-nut, ne-sweetener efana ne-stevia, uju noma ushukela. Ungangeza futhi inqwaba yama-whey ukuthola amaprotheni amaningi.
• Ukuphazamiseka kogathi: Hlanganisa izinkomishi eziyi-1-2 ze-yogurt ne-granola kanye namajikijolo ahlanganisiwe ngezendlalelo ukuze wakhe ibhulakufesi elihlwabusayo nelinokulinganisela noma ukudla okulula.
• Ama-smoothies: I-yogurt egcwele yamafutha yaseGrisi iyisengezo esihle kakhulu cishe kunoma iyiphi i-smoothie yokwengeza okuqukethwe kwamaprotheni futhi iwunike i-creamier, ukushuba okufana nobisi.

Zama ubisi lonke i-yogurt yamaGreek ngama-calories amaningi, ushukela omncane, futhi cishe kabili iphrotheni le-yogurt ejwayelekile (). I-yogurt yamaGrikhi ihlungiwe futhi inokuvumelana okunamandla. Lokhu kukwenza kube kuhle ukudwetshwa noma njengokudla okulula okumnandi kukodwa.

Ukukhetha i-yogurt ehamba phambili phakathi kokukhethwa okuningi esitolo kungaba yinselele. Funda ilebula futhi ugweme labo abanezithasiselo ezinjengoshukela, ama-thickeners, noma izinto zokuvikela.

Bheka amathiphu wokuthenga lapha.

Amafutha agcwele aseGreek yogurt ngesinye isithako esingakusiza ukuthi ungeze amafutha namaprotheni anempilo ekudleni kwakho. Kuhle kakhulu kukodwa noma njengesithako esisebenza ezitsheni eziningi.

18. Amafutha anempilo namafutha

Amafutha anempilo namafutha okunye kokudla okuminyene kakhulu kwekhalori emhlabeni ().

Ukungeza nje isipuni esingu-1 samafutha omnqumo (15 mL) kawoyela kuzoso, amasaladi, futhi ngesikhathi sokupheka kungangeza ngokushesha ama-calories ayi-120 ().

Amafutha anempilo afaka:

• amafutha omnqumo ayintombi nto
• uwoyela we-avocado
• uwoyela kakhukhunathi

Enye indlela ehamba phambili yokuthola amafutha anempilo ukuba nekhofi yebhotela yesidlo sasekuseni noma njengesidlwana sekhalori ephezulu. Hlanganisa inkomishi yekhofi ebilisiwe ngamafutha kakhukhunathi nebhotela elingafakwanga usawoti uze ubukeke njenge-latte enamagwebu.

Kubalulekile ukufaka amafutha enempilo nokudla ekudleni kwakho, ikakhulukazi uma uzama ukukhuluphala. Namathela kumafutha anempilo njengamafutha omnqumo ne-avocado.

Okubalulekile

Imfihlo yokuthola isisindo ukuhlala udla amakhalori amaningi kunokushisa ngomsebenzi.

Ukuphakamisa izinsimbi kubalulekile futhi, ukuze amakhalori angeziwe avela ekudleni kanye nokudla okulula kwekhalori angasetshenziselwa ukwakha imisipha esikhundleni sokungeza nje amafutha.

Faka ukudla kulolu hlu kuzinhlelo zokudla nezokudla ozijabulelayo futhi ongahlala nazo isikhathi eside.