Shaya i-Binge

-Delile

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Ngesinye isikhathi nsuku zonke, owesifazane uba nomzuzu wakhe wokudla okunomsoco. Kwabanye abantu, indlala ihlasela ntambama, okudala uhambo oluya emshinini wokuthengisa ukuyodla okuthile - noma yini. Abanye bezwa ukuhlaselwa okulula kuza kahle ngaphambi kwemini bese beqala ukuphanga besuka ezikhwameni zabo zasemini, bese bephanga futhi kamuva. Okungaqala njengokulangazelela kungakhuphuka ngokushesha.

Ngokuvamile, imizwa yethu eyenza sidle kakhulu. Ukucindezeleka, isithukuthezi nokukhathazeka kuvame ukuhunyushwa ngokungeyikho njengendlala. Sicabanga ukuthi sidinga uphethiloli kuyilapho sikufuna ngempela ukunethezeka. Inkinga ukuthi, ukudla okunethezeka (amakhukhi, amachips, ikhekhe, njll.) Kuvame ukucutshungulwa ama-carbohydrate aphezulu ushukela, amafutha nosawoti. Ochwepheshe bathi silangazelela ama-carbohydrate ngoba avuselela ukukhiqizwa kwe-serotonin (ikhemikhali yobuchopho elawula imizwa nokulala futhi ebonakala yehlisa ukukhathazeka futhi idale ukuphumula). Idayari yokudla iyindlela enhle kakhulu yokulwa nalokhu. Ukubhala phansi nokuthi udlani kungadalula amaphethini amangazayo: i-pizza ngaphambi kwesethulo esikhulu, noma ama-chips amazambane ntambama ngamavila.

Ochwepheshe nabo bayavuma ukuthi sesikhathazeke kakhulu ngokungadli, yikho konke esicabanga ngakho. Ukuswela kuphenduka ukuthatheka. Iqiniso ukuthi, lapho uqeda ukudla okuthandayo ekudleni kwakho, umane ukukufise kakhulu. Isixazululo? Yidla ukudla okuncane okunjalo futhi ngeke uzizwe uphucwa okuthile. Noma, thola izinhlobo ezinamafutha ancishisiwe nama-calorie.

Uhlelo lokudla olunomsoco, olulinganiselayo (olunothe ngama-carbohydrate ayinkimbinkimbi, inyama engondile, izinkukhu nezinhlanzi, imikhiqizo yobisi enamafutha amancane, amantongomane, imbewu, nezithelo nemifino emisha) izosusa noma iyiphi iminjunju eyehla ngomgwaqo omkhulu wendlala, futhi shiya indawo yokuxolelwa okumbalwa. Lapho uhlela ukudla, khetha ibhalansi enhle yama-carbohydrate ayinkimbinkimbi namaprotheni bese ufaka umkhiqizo omningi omusha. Ama-carbohydrate alula, njengoshukela noju, angakunika umfutho wamandla ngoba agaya umzimba ngokushesha, kepha maduzane azokuthumela ukuthi ushintshele emshinini wokuthengisa ukuthola uphethiloli owengeziwe. Ama-carbohydrate ayinkimbinkimbi (okusanhlamvu, okusanhlamvu okuphelele, izithelo nemifino) kuthatha isikhathi eside ukugqashuka, kunikeze amandla ahlala njalo. Ziphinde zengeze umthamo wefayibha, emunca amanzi endleleni yawo emgudwini wokugaya ukudla, ikwenze uzizwe ugcwele. Ngaphezu kwalokho, kuthatha isikhathi eside ukuhlafuna ukudla okuningi okune-fibrous, wehlise ijubane inqubo yokudla futhi unikeze ubuchopho bakho ithuba lokubona izimpawu zokusutha. Engeza iphrotheni encane esidlweni se-carb, futhi uphethiloli owutholayo ungase unele ukulwa phakathi kokudla ukudla (uma kungenjalo, ungakhathazeki -- sinemibono emihle yokudla okulula).

Ngokuhlela okuncane, ungakwazi ukwakha usuku lokudla okunempilo, okunomsoco kusukela ekuvukeni kuze kube sekuyolala ukuze uzizwe wanelisekile -- futhi uqabule ngokuzitika uvalelise.

Usuku lokudla okumnandi

Ukudla kwasekuseni Kunezinhlobo ezimbili zabantu -- abadla ibhulakufesi kanye nabaqaphi. Phakathi kwabadla ukudla kwasekuseni kukhona "ama-donut-dunkers" kanye "nama-grain-grabbers." Ngokusobala lokhu kwakamuva kuyathandwa. Ucwaningo lubonisa ukuthi abantu abathola ukudla kwasekuseni okunempilo badla amafutha amancane okudla futhi bahlaselwe amasnack ambalwa kunalabo abangawatholi. Yidla okuthile, futhi uhlose ama-carbs (anikela ngamandla asheshayo). Faka iphrotheni elincane, elithatha isikhathi eside ukuphuka ukuze amandla akho asekuseni ahlale isikhathi eside. Eminye imibono: i-bagel enesipuni sikashizi okhilimu okhanyayo, i-toast enesipuni sebhotela le-peanut, i-cereal enobisi olungenawo amafutha, isithelo esine-nonfat yogurt noma i-muffin yesiNgisi enamaqanda amathathu amhlophe. Uma ungeke ucabange ukudla okuthile ngaphambi kuka-10:00, zama "ibhulakufesi labaqalayo": i-smoothie yesithelo (ubisi lwe-puree nonfat, ama-strawberry kanye nobhanana), ama-crackers okusanhlamvu okugcwele amafutha ancishisiwe bhotela lamantongomane, noma idlanzana lokudla okuphezulu. -fere cereal nengilazi yejusi le-orange.

Isidlo sasemini Ukukhetha okuningi kokudla kuhlobene kakhulu nomkhuba kunendlala. Thatha isidlo sasemini, isibonelo. Kuthatha imizuzu eyi-10 ukwenza isidlo sasemini esinempilo ekhaya. Kuthatha okungaphezulu kakhulu kwalokho ukuya endaweni yokudlela noma i-deli, uku-oda ukudla, ukulinda kulayini kanye nemfoloko ngaphezulu kwemali. Uthi "awunaso isikhathi," kepha unayo. Hlela kusengaphambili futhi wenze ukudla kwasemini okunempilo ngokushesha (ngenkathi ugwema izilingo zokukhipha). Jabulela ukudla kwakusihlwa okunamafutha aphansi ngosuku olulandelayo. Uma bedinga ukuthelwa ngesprucing, engeza izithako ezigcwele ukunambitheka okunjengokugqoka okunganamafutha, i-salsa, uviniga obhalsamu, upelepele obomvu othosiwe, amakhambi amasha nopelepele oshisayo. Yenza amasaladi ngobusuku obandulela bese wengeza ukugqoka ngaphambi nje kokudla. Qamba kabusha isitsha esijwayelekile sik ulethisi: engeza ama-apula aqoshiwe, ama-alimondi, imbewu yamathanga, ubhontshisi, omisiwe kanye ne-feta cheese. Kwenze isidlo ngokujikijela ikani lesigamu se-tuna, inkomishi kabhontshisi we-garbanzo noma inkukhu eyosiwe esele.

Lapho kudilivwa khona, thola u-turkey noma inkukhu egosiwe (ngaphandle kwesikhumba nososo), ushizi onamafutha ancishisiwe, amasobho asuselwa kumhluzi (ngaphandle kokhilimu), izinkwa ezinesithelo nezithelo nemifino emisha. Ukudla okwenziwe ngeCajun nokumnyama kuvame ukulayishwa ngoshukela - hhayi amafutha.

Isidlo sakusihlwa Indlala enkulu ingalimaza izinhloso zakho ezinhle kakhulu zesidlo sakusihlwa. Uma ukudla okunomsoco kungatholakali kalula, nakanjani uzothatha okuthile ngokushesha futhi okungenampilo.Uma bekufanele wenze i-pizza kusukela ekuqaleni, ubungasayikhetha? Gcina isiqandisi nesinkwa esigcwele okusanhlamvu, ama-tortilla kakolweni, imifino eqandisiwe, ukudla okuneqhwa okunempilo kanye nokudla okunamafutha amancane. Layisha ifriji ngemikhiqizo yobisi engenamafutha nenamafutha amancane, amasoso katamatisi, ama-chutneys, ama-salsas, okokugqoka isaladi, nezithelo nemifino emisha. Gxilisa amakhabethe ngezinhlamvu ezigcwele (i-bulgur, i-couscous, i-quinoa, irayisi elinsundu), i-pasta, ubhontshisi osemathinini, amasobho anamafutha amancane, utamatisi omiswe ngelanga, amakhowe asendle omisiwe nezimbiza zikapelepele obomvu othosiwe. Isidlo sakusihlwa esimnandi se-pasta, ubhontshisi namakhowe e-porcini -- akhahlelwa nge-broccoli entsha -- singalunga emizuzwini engu-20, okuhlanganisa nesikhathi esithathwayo ukubilisa amanzi.

Wena ngokumelene nomshini wokuthengisa

Ucwaningo olwenziwe eMichigan State University luthole ukuthi kokudla okulula okungu-133 okuhlinzekwa ngemishini yokuthengisa engafakwa esiqandisini, kuphela okune kuphela okwakuthathwa njenge- “dense dense” (okunothile ngezakhamzimba ezihlobene nokuqukethwe kwekhalori). Kepha lapho abacwaningi bengeza ukudla okunomsoco emishinini, ukuthengisa okuthengiswayo kwehlile. Iqiniso liwukuthi, ngokuvamile abantu bakhetha ukudla okungenamsoco emshinini.

Zilungiselele - letha izidlo zakho (izithelo, imifino, iyogathi, amantongomane nembewu, noma ngisho nokuhlinzeka ngamakhukhi angenamafutha amancane noma angenamafutha noma ikhekhe lokudla kwengelosi). Ezinsukwini lapho umshini wokuthengisa kuwukuphela kwenketho yakho, khetha ukuphatha kwakho ngokuhlakanipha. Amafutha, ushukela nosawoti kugcwele ngemuva kwengilazi; ngisho nokukhetha okungenawo amafutha kanye namafutha aphansi (amakhukhi, amakhekhe, uswidi) kunoshukela omningi kakhulu (futhi awunawo amavithamini namaminerali). Kepha yiba nazo uma uzifuna ngempela. Vele ubeke umkhawulo kumvamisa wakho bese ushintsha nezinye izinketho. Bona uhlu lwethu ukuze uthole izinkinobho ezingcono kakhulu ongaziphusha (futhi uqhubeke ucela abaqashi bakho ukuthi bagcine izithelo ezintsha, iyogathi namasemishi).

Kungani kufanele udle

Cishe akunakwenzeka ukufaka zonke izakhamzimba ezingaphezu kwama-40 ezidingwa yimizimba yethu ekudleni okumbalwa. Yilapho ukudla okulula khona kungena khona. Yidla inyama yakho yokudla okunomsoco ngokudla okulula okune-fiber, calcium, folate, beta carotene kanye no-vitamin E (imikhiqizo yobisi enamafutha amancane, izithelo, imifino, amantongomane nembewu kuyizinqumo ezinhle). Qiniseka ukuthi ziyanelisa -- ungalethi izaqathi nesilimo esidliwayo esinamagatsha anamanzi ukuze usebenze uma ungakuthandi. Nansi eminye imibono yama-snackers amnandi nama-cravers kasawoti.

Ukudla okulula kwezinyo elimnandi

* Izithelo ezomisiwe ezixutshiwe -- amabhilikosi, ama-prunes, omisiwe, ama-apula

* Amakhiwane amasha noma omisiwe anoshizi lwezimbuzi

* Ubhatata one-maple syrup

I-appleauce engenaswidi ene-ginger snaps

Yogurt engenamafutha noma ephansi enama-raspberry amasha

* Ikhekhe lokudla le-Angel nge-kiwi, ama-strawberry noma ukusakazwa kwezithelo zonke

* Ukukhonzwa okukodwa kwe-brownie engenamafutha noma ephansi

Amakhukhi angenamafutha noma anamafutha amancane ngaphandle koshukela omningi: abaqhekezi bezilwane, abaqhekeki be-graham, umkhiwane neminye imigoqo yezithelo, amakhukhi e-vanilla nolamula

* I-Gelatin enamapentshisi asikiwe amasha

* Uphudingi (owenziwe ngobisi olunganamafutha) nobhanana osikiwe

Ungadla isifiso sikasawoti

Imifino eluhlaza (upelepele wensimbi, i-broccoli, izaqathe, i-zucchini) egqoke ipulazi elingenamafutha

* 1/2 amazambane abhakiwe anokhilimu omuncu ongenamafutha

Baked crackers okusanhlamvu okuphelele ngoshizi onamafutha ancishisiwe

* I-cocktail ye-shrimp

Ama-alimondi a-Blanched

Imbewu ye-sunflower / ithanga

Chips zommbila obhakwe nge-salsa

* Ama-pretzels kakolweni ophelele onesinaphi esinezipayisi

* I-popcorn engenawo amafutha noma "elula".

* Amakhekhe elayisi ane-mango chutney

* AbakwaRy-Krisp nabaqhekezi bezinkwa eziyisicaba abanesobho ngomhluzi osuselwe kumhluzi

Qhekeza iMatzo ne-soda ene-cottage shizi engenamafutha (engeza isinongo se-Old Bay sokunambitheka)

* Utamatisi kanye ne-cottage shizi

Ukuthengisa ngobungani

Esikhundleni se: Amakhukhi

Khetha: Amabha e-granola anamafutha aphansi. Yazi nje ukuthi bashukela kakhulu.

Esikhundleni se: Amazambane amazambane, ama-chip chips noma ama-nacho-cheese tortilla chips

Khetha: Ama-chips amazambane abhakiwe. Kuhle kakhulu ngediphu ye-anyanisi engenawo amafutha (letha umuthi wokuxubha uma unomhlangano wantambama).

Esikhundleni se: Ama-cheese akhukhumeza noma ama-curls

Khetha: Ama-bagel chips aqoshiwe. Kuhle kakhulu kufakwe ushizi wekhilimu ongenawo amafutha kanye nopelepele obomvu ogazingiwe.

Esikhundleni se: Amantongomane athosiwe ngo-oyela

Khetha: Ama-Pretzels Ukolweni ophelele kanye ne-oat-bran kungcono kakhulu; khetha ama-pretzels anzima, ama-pretzel nuggets nama-twists amancane bese ugcina isinaphi esinezinongo etafuleni lakho. Gwema ama-pretzels anezingubo ezinoshukela noma ezinamafutha (njenge-mustard uju).

Esikhundleni se: Iningi lamaswidi eshokoledi

Khetha: I-Tootsie Roll, i-peppermint patty noma ama-Musketeers ama-3. Uma kufanele ube noshokoledi, indlela enamafutha aphansi ozohamba ngayo.

Esikhundleni se: Amakhekhe noma amakhekhe okudla okune-icing

Khetha: I-licorice ebomvu noma emnyama noma i-Life Savers

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