10 Ukudla Okukwenza Ulambe Ngokushesha

-Delile

• 1. Amaswidi
• 2. Isinkwa esimhlophe
• 3. Isobho lezimboni
• 4. Amaphakethe okudla okulula
• 5. Isidlo sasekuseni
• 6. Ijusi yezithelo
• 7. Ukudla iziphuzo ezibandayo
• 8. Ukudla okusheshayo
• 9. ISushi
• 10. Utshwala

Okunye ukudla, ikakhulukazi lokho okunothile ngoshukela, ufulawa omhlophe nosawoti, kunikeza umuzwa osheshayo wokusutha okwamanje, kodwa lokho kuyadlula maduze futhi kuthathelwe indawo indlala nesifiso esisha sokudla ngisho nangaphezulu.

Ngakho-ke, nakhu ukudla okungu-10 okukwenza ulambe ngokushesha, ngakho-ke ungagwema lokhu kungakhululeki futhi usebenzise amasu azokwenza ukuthi usuthe isikhathi eside.

1. Amaswidi

Ukudla okunoshukela omkhulu kubangela ukuthi i-glucose yegazi ikhuphuke ngokushesha bese iyancipha, okungashiyi sikhathi sokuthi umuzwa wokusutha ufinyelele ebuchosheni. Ngakho-ke, ngemuva nje kokudla amaswidi, indlala iyabuya nokudla okusha kuzodingeka kudliwe.

Bukela le vidiyo elandelayo bese ubona ukuthi ungenzani ukunciphisa isifiso sokudla amaswidi:

Ukuvimbela le nkinga, gwema ukusetshenziswa kwamaswidi noma khetha ushokoledi omnyama, onokhokho abaningi noshukela omncane. Ukushiya ukudla uswidi kuphela ngophudingi nakho kuyisu elihle.

2. Isinkwa esimhlophe

Ufulawa kakolweni, isithako esiyinhloko sesinkwa esimhlophe, unomphumela ofana noshukela, okwenza kusebenze i-hormone esuthi kancane nokwenza indlala ibuye ngokushesha okukhulu.

Ngakho-ke, kufanele kukhethwe izinkwa ze-wholegrain, ezinothile okusanhlamvu nofulawa ophelele, ngoba imicu ekhona kulezi zithako ikhulisa ukusutha futhi ithuthukise ukuhamba kwamathumbu.

3. Isobho lezimboni

Amasobho anezimboni acebile ngezinto zokuvikela zokwenziwa kanye ne-sodium, edala ukugcinwa koketshezi nokuqunjelwa, kungalethi izakhamzimba nokunikeza amandla emzimbeni, ngakho-ke indlala iyabuya ngemuva nje kokuthatha isobho.

Ngakho-ke, kufanele ukhethe ukwenza isobho ekhaya ngemifino emisha futhi usebenzise usawoti omncane, ukwazi ukumisa izingcezu ezincane zesobho ukuthatha izinsuku ojaha ngazo isikhathi, ukutshala ukudla okunempilo futhi kukusuthise isikhathi eside .

4. Amaphakethe okudla okulula

Ukudla okulula okuhlanganisiwe kunosawoti omningi, okwenza isimo sokuphela emzimbeni emzimbeni, esidida ubuchopho nomuzwa wendlala. Ngakho-ke, uphawu lokuntuleka kwamanzi luhunyushwa njengokuntuleka kokudla, futhi indlala ibuya ngokushesha ngemuva kwalokho.

Isixazululo ukugwema ukudla lawa makhukhi nokudla okulula ngokukhetha ukudla okunosawoti omncane, njenge-popcorn, ngokwesibonelo.

5. Isidlo sasekuseni

Izinhlamvu eziningi zasekuseni zinoshukela omningi futhi zinefayibha encane, okwenza isiginali yokusutha ingafinyeleli ebuchosheni. Ngalesi sizathu, umuntu kufanele akhethe okuphelele noma okusanhlamvu okwenziwe ngama-oats, futhi kungenzeka ukwengeza imicu efana nokhula lukakolweni okusanhlamvu, ngoba lokhu kuletha ukusutha okuningi. Bona Izinzuzo ze-Wheat Bran.

6. Ijusi yezithelo

Iziphuzo zezithelo, ikakhulukazi ezezimboni nezinezinkinga, ziletha ushukela wezithelo kuphela, ongaqukethe imicu yezithelo ezintsha, futhi ngenxa yalesi sizathu yenza indlala ibuye ngokushesha. Ngakho-ke, umuntu kufanele akhethe ukudla izithelo ezintsha esikhundleni sejusi, futhi engeza okusanhlamvu okuphelele njenge-oats ukukhulisa okuqukethwe kwezakhi namandla okusutha kwesidlo.

Ukushiya ukudla isithelo njenge-dessert nakho kuyindlela enhle yokulawula ukusutha nokugwema ukulamba ngaphandle kwesikhathi.

7. Ukudla iziphuzo ezibandayo

Ama-sodas okudla nokudla okunothe okokunandisa okufakelwayo kusebenze ukunambitheka okumnandi emlonyeni bese umzimba ulungiselela ukuthola izakhamzimba, empeleni okungafiki ngoba lolu hlobo lokudla luvame ukuba nama-calories amancane, amavithamini namaminerali.

Ngakho-ke, umzimba ukhohlisiwe futhi ngokushesha ngemuva kwalokho uyakubona lokhu, kubangele indlala ibuye njengesicelo sokudla okunomsoco wangempela.

8. Ukudla okusheshayo

Ukudla okusheshayo kunothe ngamafutha, ufulawa omhlophe nosawoti, inhlanganisela ephelele ukuze umfutho wokusutha ungafiki ebuchosheni.

Ngemuva kokudla ngokudla okusheshayo, isisu siyakhukhumala ngoba osayizi abaphakelwe bakhulu, kepha kungekudala ngemuva kwalokho usawoti omningi wenza ukoma, okuvame ukuphutha ngendlala, futhi kuzosetshenziswa ama-calories amaningi ukuhlinzeka le "ndlala entsha" .

9. ISushi

ISushi yenziwa kakhulu ngelayisi elimhlophe, eliqukethe amaprotheni amancane futhi cishe ayinayo i-fiber, izakhamzimba ezingaletha ukusutha emzimbeni.

Ngaphezu kwalokho, isosi yesoya esetshenziswa ngesikhathi sokudla icebile ngosawoti, okuzokhulisa isidingo samanzi okuphuza ukuncibilikisa isodium emzimbeni, ngaleyo ndlela kwandise ukoma nendlala ngokushesha.

10. Utshwala

Ukuphuza utshwala kudala isimo sokuphela komzimba emzimbeni bese kwehlisa ushukela egazini, obangela ukuphuma kwamahomoni endlala.

Ngakho-ke, lapho uphuza iziphuzo ezidakayo umuntu kufanele ngaso sonke isikhathi agcine i-hydration enhle, aphuze ingilazi eyodwa yamanzi phakathi kwezilinganiso zotshwala futhi akhethe ukudla okulula okunothe ngamaprotheni namafutha amahle, njengama-cubes kashizi neminqumo.

Bona okunye ukudla kwekhalori okufanele kugwenywe ku: Ukuphathwa okungu-7 okonakalisa kalula ihora elilodwa lokuqeqeshwa.

Uma uhlala ulambile, nakhu ongakwenza:

Bheka namasu angama-7 okukhulisa ukusutha nokungalambi.