7 Ukudla "Kwezempilo" Okungumbombayi

-Delile

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Uyazi kahle izinzuzo zokudla kahle: ukugcina isisindo esinempilo, ukuvimbela izifo, ukubukeka nokuzizwa ungcono (ingasaphathwa eyomncane), nokuningi. Ngakho-ke wenza umzamo wokuqeda ukudla okungalungile ekudleni kwakho bese ufaka ukudla okulula okunempilo nokudla esikhundleni salokho. Kepha empeleni kungaba nokudla okungenamsoco ngemuva kwalawo amalebula "lowfat", kufaka phakathi ukudla okulula kanye nokudla okulayishwe ngosawoti, ushukela kanye ne-carbs (okusadingeka ukuthi ukushe uma ufuna ukunciphisa lowo okhalweni). Yikuphi ukudla okungenampilo okwenziwa njengokukhetha kokudla okuhlakaniphile? Sibanciphisile.

IZINYAMA ZOKUTHANDA

Izinhlelo eziningi zokudla kwe-lowfat ziphakamisa ukudla okulula okunempilo-kufaka phakathi i-yogurt-futhi kunjalo. Izinhlobo ezingenalutho zinoshukela omncane futhi zigcwele ama-probiotics, asiza ekugayeni ukudla. Ezinye izinzuzo: Inkomishi yeyogathi ibuye inikeze i-calcium, i-potassium novithamini D. Ngakho-ke lena iyisidididi, akunjalo? Hhayi-ke, lokho kuncike. Ama-yogurts anezithelo noma imikhiqizo yezingane ngokuvamile iqukethe isiraphu ephezulu yommbila i-fructose-ecishe ilingane nokucwilisa ubhanana kushokholethi bese ukubiza ngokuthi ukudla okulungele ukudla. Esinye isixwayiso: Ungalayishi iyogathi engenalutho (inketho enempilo) enemiksi ye-granola enoshukela. Esikhundleni salokho, jikijela ama-blueberries ambalwa, noma, uma ufisa ukuqunjelwa, ukolweni osikiwe.

AMAPROTINI AMABHOLA

Masibhekane nakho: Kungadida lapho ukudla okunamafutha kuthengiswa khona ejimini. Kodwa ama-protein bars adingeka kuphela uma ungatholi amaprotheni anele ekudleni kwakho kwemvelo (cabanga ngokulandela ubhontshisi, i-tofu, amaqanda amhlophe, inhlanzi, inyama engenamafutha, izinkukhu, njll.). Ama-protein bar amaningi nawo alayishwa ushukela kanye/noma isiraphu yombila ephezulu ye-fructose, ingasaphathwa eye-calories engu-200... engeke ikugcwalise.

IZIDLO EZIQHAMILE

Lapho uzama ukugwema ukudla okungenampilo, ukudla okuqandisiwe kungase kubonakale kuyinto engcono kakhulu emhlabeni; akumele ucabange ngalokho okudlayo njengokuhlola ilebula yangemuva bese uqhafaza leyo sucker kuhhavini ye-microwave. Ukubamba? Ukudla okuningi okuqandisiwe kunokudla okungalungile kuwe ngenxa yokuqukethwe okuphezulu kwe-sodium (ingasaphathwa, kokunye, izivimbelakuvunda nokugcwala ngokweqile kwama-carbs). Kungcono ukuthi uzilungiselele okwakho okwenziwe "kusengaphambili" usebenzisa izithako ezintsha, bese ukupakisha eTupperware ukuze ushise phakathi nesonto.

ISIPHUZO SEZITHELO

Ingilazi yejusi yewolintshi ekuseni ilungile, kodwa ukuphonsa i-OJ eyengeziwe, ijusi ye-cranberry, ijusi yamagilebhisi nokunye okunjalo phakathi nosuku kungapakisha ama-calories anzima (njengaku-150 ngokuphakela ngakunye), ingasaphathwa eyoshukela onzima (njengoba okungama-gramu angama-20 ngokusebenza ngakunye). Ukubheja kwakho okuhle kunakho konke: Zenzele ijusi lakho elisha elikhanyisiwe lewolintshi noma ijusi lamagilebhisi ukuze wehlise isisindo.

AMAMUFINI ANGAGAMA FUTHI

Sibheja ukuthi ngeke ulidle ikhekhe ngesidlo sasekuseni-ngisho noma belingenawo amafutha. Umsindo mayelana kwesokudla? Yebo, i-muffin "engenamafutha" ingaba nayo Okuningi ama-calories kunengcezu ye- njalo ikhekhe (cishe elingu-600) futhi liqukethe ushukela omningi kunekhukhi elisanda kuphuma kuhhavini. Ngisho nama-muffin we-bran angenamafutha-avame ukukhangiswa njengokulungele ukugaya-aqukethe amakhalori amaningi njengemigoqo emithathu ye-Hershey. Ukudla okungenampilo njengalokhu akuyona indlela yokuqala ekuseni, futhi ngeke uze uzizwe usuthi kuze kube yisidlo sasemini.

IBURGER BURGERS

Ukunciphisa inyama ebomvu akuyona into embi, kepha ukufaka i-hamburger yakho ejwayelekile nge-turkey burger ngeke kukusize kakhulu. Eqinisweni, amanye ama-turkey burgers anawo Okuningi ama-calories (850!) namafutha kune-burger ejwayelekile. Futhi aqukethe amazinga angenasawoti kasawoti futhi lokho akunalo uhlangothi lwamafries.

AMAPHEKHI AMA-SALUME AMAKHUKHULA AMA-100

Kulungile, ngakho-ke bewazi ukuthi isikhwama esigcwele amakhukhi we-lowfat noma ama-crackers bekungeyona into elula yokudla okulula, kepha bekungabonakali kukubi lokho, akunjalo? Akulungile. Ukwehlisa amakhalori angenalutho-ngisho noma kungamaphesenti ayi-100 kuphela kuzokwenza ulangazelele ukudla kakhulu, ikakhulukazi uma ucabangela ukuthi okuningi okuthola kulokhu kudla okulula ushukela, usawoti kanye nama-carbohydrate. Esikhundleni salokho, zenzele "amaphakethe okudla" ezithelo ezomisiwe namantongomane angenasawoti ukuze uzilungiselele lapho ukulangazelela kugadla.

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