Ukudla okungu-9 Zonke Izidingo Zekhishi Elinempilo

-Delile

• Isipinashi Sezingane
• Imbewu ye-Chia
• Isithelo
• I-yogurt yamaGrikhi
• Ilamuna
• Amantongomane
• Amaprotheni Powder
• I-Quinoa
• Izinongo
• Buyekeza kwe-

Uma kukhulunywa ngokudla okunempilo, udinga ukuzibekela impumelelo.Ikhishi eligcwele amakhukhi nama-chips, ngokwesibonelo, ngeke likukhuthaze ukuthi ufinyelele leso siqephu sesithelo esikhundleni salokho. Hlakanipha ngokubeka lezi zinto eziyisishiyagalolunye ezinempilo ezigcina isikhashana futhi zizokusiza ukushaya ukudla okunempilo noma ngabe ucindezelwe isikhathi kangakanani.

Isipinashi Sezingane

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Phonsa idlanzana noma amabili ala maqabunga acebe ngomsoco cishe kunoma yikuphi ukudla, kusuka kuma-smoothies kuya kumasobho kuya kuma-pastas. Ngeke uyiqaphele ngempela ukunambitheka, kepha njengoba uhlaza olunamaqabunga lugcwele insimbi, i-magnesium, uvithamini A, uvithamini K, nokuningi, umzimba wakho uzokubonga.

Imbewu ye-Chia

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Faka isipuni salezi zinhlamvu ezimnyama ezincane ku-smoothie yakho yasekuseni noma esitsheni se-oatmeal ukuze uqale usuku lwakho. Uma ixutshwe noketshezi, imbewu encane emnyama iyavuvukala, okusiza ukuthi uzizwe ugcwele ngokwengeziwe, njengoba neqiniso lokuthi imbewu ye-chia ingumthombo omuhle kakhulu we-fiber namaprotheni. Funda kabanzi mayelana nembewu ye-chia lapha.

Isithelo

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Izithelo ezidliwa kalula zenza isidlo esilula uma unolaka futhi ukulungele ukufinyelela noma yini. Gcina izithelo ezinjengama-apula, ubhanana, amapheya, namawolintshi zigcwele ekhishini lakho ukuze uthole ukudla okulula okunempilo nokuphathekayo noma nini lapho indlala ihlasela.

I-yogurt yamaGrikhi

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Noma ngabe uyayithokozela ngama-toppings ambalwa noma uyisebenzisa njengendawo yokupheka ukusika ama-calories (izame esikhundleni sokhilimu omuncu, ibhotela, imayonnaise, nokuningi), i-yogurt yama-nonfat noma enamafutha aphansi iyisiqandisi esinempilo esibalulekile ( ngaphandle kokuthi kunjalo, awubekezeleli i-vegan noma i-lactose).

Ilamuna

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Cindezela emanzini akho, ngaphezulu kwesaladi yakho, noma etiyeni lakho: Ukuba nelamula noma okubili esandleni kuyindlela elula yokwengeza ubukhulu ekudleni okuphekwe ekhaya.

Amantongomane

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Yize engaba nama-khalori aphezulu, idlanzana lamantongomane lisiza ukukugcina ugcwele, futhi eziningi zikunikeza umthamo odingeka kakhulu we-omega-3s enempilo yenhliziyo. Qinisekisa ukuthi umkhuba wakho wamantongomane unempilo ngaleli shadi lamasayizi anikeza amantongomane nokudla okunomsoco.

Amaprotheni Powder

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Uma uzama ukunciphisa isisindo, ukuthola amaprotheni anele ukwakha imisipha eqinile kufanele kubaluleke kakhulu njengesikhathi osichitha ejimini. Ukungeza inqwaba yamaprotheni powder kuma-smoothies, izimpahla ezibhakiwe, nokuningi kuzokusiza ukukhuphula amaprotheni owadlayo osukwini ngaphandle kokucabanga ngokweqile. Kungakhathaliseki ukuthi awunayo i-gluten-free, i-vegan, noma i-lactose engabekezeleli, kukhona okukhethiwe kwempushana yamaprotheni kukho konke ukudla.

I-Quinoa

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Ukudla okunempilo kufaka izinhlobo eziningi zokusanhlamvu okuphelele, kepha ukugcina isikhwama se-quinoa ekhabethe lakho kuhlala kuhlakaniphile. Izinhlamvu eziguquguqukayo zipheka ngokushesha ukudla okushisayo, kuyilapho i-quinoa esele ihlangana kahle cishe nanoma yisiphi isaladi ukukugcina wanelisekile ngesikhathi sokudla kwasemini.

Izinongo

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I-spice rack egcwele kahle inganciphisa ukuncika kwakho kusawoti noshukela ukunambitha ukudla kwakho. Faka isinamoni esandisa amandla omzimba, ushukela egazini ekhofi lakho, ngokwesibonelo, noma ufafaze isipuni se-turmeric elwa nokuvuvukala ekudleni kwakho okuhle.

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