Ukudla Okususelwa Ezitshalweni Ezingakusiza Wakhe Imisipha Encike

-Delile

• Amazambane
• Zama:
• Imidumba
• Zama:
• Izinhlamvu eziphelele
• Zama:
• Amantongomane nembewu
• Zama:
• Amasmoothi
• Amathiphu wokwenza ama-smoothie:
• Zama la ma-combos:
• Izinketho ezisekelwe ezitshalweni zokusiza ukwakha imisipha azipheli

Cabanga ukuthi awukwazi ukwakha imisipha emincane ekudleni okusekelwe ezitshalweni? Lokhu kudla okuhlanu kusho okuhlukile.

Yize bengilokhu ngivivinya umzimba ngentshiseko, umsebenzi wami engiwuthanda kakhulu ukuphakamisa izinsimbi. Kimina, akukho okuqhathaniswa nomuzwa wokukwazi ukuphakamisa into owawukade ungakwazi ukuyiphakamisa ngaphambili.

Lapho ngiqala ukushintshela ekudleni okususelwa ezitshalweni, benginokukhathazeka ngokuthi ngabe ukudla okususelwa ezitshalweni kuzokwanela yini ukugcina inani lokuzivocavoca engikwenzayo, ikakhulukazi uma kukhulunywa ngokwakha imisipha emincane.

Nganginokungabaza ekuqaleni, kodwa ngemuva kocwaningo oluncane ngithole ukuthi akunzima kangako ukudonsa ndawonye ukudla okungangisizanga nje kuphela ekwakheni imisipha kodwa okusizile ekululameni ngokushesha nasemazingeni amakhulu wamandla.

Ngamafuphi, umsoco osuselwa ezitshalweni uhambelana kakhulu nokuvivinya umzimba, njengoba ngike ngaxoxa ngaphambilini. Konke okudingekayo yimfundo encane nokucabanga ngaphandle kwebhokisi ukukhulisa izinzuzo zayo.

Yilapho engingasiza khona ukunikeza ugqozi.

Noma ngabe umusha ejimini noma umgijimi ongumakadebona, uma ubheka ukwamukela ukudla okuncike ezitshalweni kodwa ukhathazekile ngobuningi bemisipha, ngikumbozile.

Ngezansi kunokudla okuyisihlanu engikuthandayo okususelwa ezitshalweni okungasiza ekululameni nasekwakhiweni kwemisipha emincane.

Amazambane

Kubalulekile ukugcina izidingo zekhalori lapho udla ukukhula kwemisipha nokubuyiselwa. Amazambane ayindlela ephelele yalokhu. Bacebile ngama-carbohydrate, okunikeza umthombo wamandla odingekayo.

Ngiyawathanda amazambane ikakhulukazi ngoba ayagcwalisa, amnandi, futhi acebile ngama-antioxidants. Noma yimaphi amazambane owakhethayo, ngiphakamisa ukuwadla ngaphambi kokuzivocavoca kwakho ukuze uthole amandla noma ngemuva kokuzivocavoca kwakho ukuze ululame.

Zama:

• amazambane alayishwe ubhontshisi, ummbila, ne-salsa
• isaladi lamazambane ngemifino kanye nesinaphi (yeqa i-mayo!)

Imidumba

Imidumba iwumthombo omuhle kakhulu wensimbi futhi. Zama ukuwadla ngemuva kokuzivocavoca kwakho ukugcwalisa izitolo zakho ze-carbohydrate futhi unikeze umthombo wamaprotheni ukukhuthaza ukukhula kwemisipha.

Izinsiza zabo eziphezulu zokuqukethwe kwe-fiber ekusetshenzisweni kokudla okunomsoco, njengoba i-fiber ixhunywe ekugcineni amabhaktheriya amathumbu anempilo, akhuthaza ukugayeka okuhle. Lokhu kukhulisa inani lokudla okunomsoco kokudla okudlayo.

Kukhona nomndeni omkhulu kabhontshisi nodali ongakhetha kuwo. Zingasetshenzelwa zibe izitsha eziningi ezahlukahlukene, ngakho-ke nakanjani uzothola ukunambitheka - nokudla - okuthandayo.

Zama:

• isobho elibomvu lentile elihlanganiswe nesidlo sakho ngemuva kokuzivocavoca
• i-burrito kabhontshisi, kufaka phakathi umthombo wokusanhlamvu okuphelele (cabanga i-quinoa noma i-farro)

Izinhlamvu eziphelele

Izinhlamvu eziphelele zingama-carbohydrate anempilo yenhliziyo, asevele ebenza banqobe encwadini yami. Futhi aqukethe amaprotheni, kanti eminye imithombo icebile ngama-antioxidants.

Izitshalo zonke zivame ukuba nezinzuzo eziningi, futhi okusanhlamvu okuphelele kuyisibonelo esihle salokhu. Zisebenzise ngaphambi kokuzivocavoca ukuze uthole umthombo omuhle wamandla.

Zama:

• oats okusanhlamvu okuphelele ngama-blueberries
• i-toast egcwele okusanhlamvu nge-avocado

Amantongomane nembewu

Amantongomane nembewu kunamaprotheni amaningi futhi kuminyene ngokweqile. Isundu nje lama-walnuts, isibonelo, linamaprotheni acishe abe khona. Uma ufuna ukufaka umthombo olula wama-calories ekudleni kwakho, amantongomane nembewu kuyindlela yokwenza.

Amafutha amantongomane nembewu abuye akhulise ukumuncwa kokudla okunomsoco wamavithamini A, D, K, no-E ancibilikiswe ngamafutha, ngakho-ke kunenzuzo ukuwafaka ekudleni okunothile okunomsoco.

Zama:

• ama-pistachios aphonswa esaladini
• ibhotela le-alimondi lisakazeka ku-toast ogcwele-okusanhlamvu

Amasmoothi

Ngenkathi lokhu kungukudla noma ukudla okulula ngaphandle kokudla okuthile, ngizwe sengathi ama-smoothies asakufanelekela ukushiwo. Ngokubona kwami, ubuhlalu be-smoothie emhlabeni wezempilo busekelwe kahle. Ama-Smoothies enza izinto ezihlukahlukene ngendlela emangalisayo futhi apakisha isibhakela esinomsoco. Futhi izingxenye ezifanele zenza kube inketho ephelele yangaphambi kokuzivocavoca.

Amathiphu wokwenza ama-smoothie:

• Qala ngesisekelo esiluhlaza esinamaqabunga. Kuzoba, okuthuthukisa ukugeleza kwegazi (i-nitric oxide iyavuleka, noma ivule imithambo yegazi).
• Faka amajikijolo njengoba egcwele ama-antioxidants, enweba isikhathi sokuphila se-nitric oxide.
• Faka imbewu yefilakisi noma ye-hemp ukufaka umthombo wamafutha namaprotheni.
• Faka olunye uhlobo lwesithelo ngobumnandi nama-carbohydrate owadingayo ukuze uthole amandla.
• Faka phakathi ama-oats owomile ukuze uthole umfutho owengeziwe we-fiber.
• Ekugcineni, faka ubisi olususelwa ezitshalweni noma amanzi.
  • i-kale, sitrobheli, umango, i-oats, imbewu yefilakisi, amanzi kakhukhunathi
  • isipinashi, uphayinaphu, ama-blueberry, imbewu ye-hemp, ubisi lwe-alimondi

Zama la ma-combos:

• Ukuzivocavoca ngaphambi kokudla noma ibhulakufesi: i-oatmeal enamajikijolo
• Ngemuva kokuzivocavoca noma isidlo sasemini: isobho lentili elihlanganiswe namazambane alayishiwe
• Isidlo sakusihlwa: isaladi elinenhliziyo ephonswa ngamantongomane nobhontshisi

Izinketho ezisekelwe ezitshalweni zokusiza ukwakha imisipha azipheli

Njengoba ukwazi ukubona, kunezinketho ezingapheli ezisekelwe ezitshalweni zokwandisa ukuzivocavoca kwakho nokwakha imisipha. Khumbula, isihluthulelo sokwakha imisipha ukuvivinya umzimba. Qinisekisa ukuthi umsoco wakho ukugcina unamandla futhi unamandla futhi usebenzisa amakhalori anele ukugcina ukukhula kwemisipha.

USara Zared uqale uPosifitivy ku-Instagram ngo-2015. Ngenkathi esebenza ngokugcwele njengonjiniyela ngemuva kokuphothula ekolishi, uZared wathola isitifiketi se-Plant-based Nutrition esivela eCornell University futhi waba ngumqeqeshi womuntu oqinisekiswe yi-ACSM. Washiya umsebenzi wakhe wasebenzela i-Ethos Health, okuyindlela yokuphila yezokwelapha, njengombhali wezokwelapha eLong Valley, NJ, futhi manje usesikoleni sobudokotela. Ugijime ama-marathons ayisishiyagalombili, imarathon eyodwa ephelele, futhi ukholelwa ngokuqinile emandleni okudla okuphelele, ukudla okunomsoco okutshalwe ezitshalweni nokulungiswa kwendlela yokuphila.Ungamthola nakuFacebook bese ubhalisela ibhulogi yakhe.