Indlela Elula Yokusungula Intwasahlobo Hlanza Ukudla Kwakho Ngaphandle Kokubala Amakholori

-Delile

• Imithetho Eyisisekelo
• Okufanele Ukugqoke Kumenyu Yakho
• Buyekeza kwe-

Mhlawumbe ufuna ukukhanyisa imizwa yakho noma uzizwe ungakhathali. Noma ufuna ukukhanyisa ukudla kwakho ngemuva kobusika. Noma ngabe uyini umgomo wakho, sinesixazululo esilula. "Uhlelo lokuqalisa kabusha lweviki elilodwa eligcwele ukudla okumnandi, okunempilo yilokho okudingayo ukuze uthole ugqozi lokudla kahle isikhathi eside," kusho uDawn Jackson Blatner, R.D.N., a Umumo ilungu lebhodi labaluleki kanye nombhali we Ukushintshwa Kwe-Superfood. Lokhu kusho ukukhipha noma ikuphi ukudla okusindayo futhi kulayishwe lokho okuzuzisa umzimba nengqondo yakho.

"Ukuhweba ngoshukela ocolisisiwe kanye nofulawa, nezinye izinto ezigayiwe ongase uzingene ngezikhathi ezithile, ukuze uthole ukudla okuphelele, okunomsoco futhi ogcwele ukunambitheka kuzokwenza uzizwe unempilo ngokushesha," kusho uBlatner. Lokhu kungenxa yokuthi ama-carbohydrate alula, amaningi ekudleni oyobe ukusika, ahlotshaniswa nokukhathala, kubika ucwaningo I-Nevada Journal Yezempilo Yomphakathi. (Nazi ezinye izizathu zokuthi kungani ungase uhlale ukhathele.)

Imizwa yakho nayo izothola umfutho. Ukudla izithelo nemifino okuningi kukwenza ujabule futhi uzethembe, imibukiso yocwaningo. Lokhu kudla kunezakhi zomzimba ezigcina ama-neurotransmitters esebenza kahle, kusho umlobi ocwaningayo uTamlin S. Conner, Ph.D. (Okulandelayo: Ukudla okungu-6 Okuzoshintsha Isimo Sakho)

Futhi ngenxa yokuthi ubona izinzuzo ze-jump-start ngokushesha, "kuzosiza ukuqinisa imikhuba emihle," kusho u-Willow Jarosh, R.D.N., no-Stephanie Clarke, R.D.N., we-C&J Nutrition.

Imithetho Eyisisekelo

Yehlisa ukudla okwenza ulambile futhi ukhathele. Lokho kusho ukuthi kusetshenzwe izinkwa ze-carbs-ngisho nokusanhlamvu okuphelele, ama-pastas, nama-crackers. Ukwenza lokhu kuzogcina ukuguquguquka koshukela wakho kuncane ukuze ungalambi futhi uphele amandla, kusho uClarke noJarosh.

Gwema zonke izinhlobo zoshukela ongeziwe, kufaka phakathi isiraphu ye-maple, uju ne-agave. Siyazi, kodwa hlala uqine - kuyakufanelekela lokho: Ucwaningo oluthile luthole ukuthi lapho abantu besika ushukela wabo ongeziwe kusuka kumaphesenti angama-28 wama-khalori kuya kumaphesenti ayi-10, umfutho wegazi labo, i-cholesterol, isisindo, namazinga kashukela egazi athuthukile ezinsukwini ezingaphansi kwezingu-9 .

Ngekhanda le mantra: Ithebula. Ipuleti. Sihlalo. Esikhundleni sesikhafu sasemini esitsheni sokuthatha edeskini lakho noma isidlo sakusihlwa kusofa ophambi kwe-TV, hlala esihlalweni etafuleni, udle ukudla kwakho kupuleti langempela, bese uhlafuna kancane ujabulise ukuluma ngakunye. Yenza lokhu isonto lonke, futhi uzothola ukuthi uzokujabulela ukudla okuningi futhi ngokwemvelo udle okuncane lapho uzwa ukunambitheka nolwazi, kusho uBlatner. Lokho kwazi okusha kungasiza futhi ekulawuleni izifiso zakho: Ocwaningweni, abantu abathola imiyalo yokuthi bangadla kanjani ngengqondo badle amaswidi ambalwa kunalawo angawenzanga, kuze kube unyaka ogcwele. Futhi, babencane amathuba okuthi baphinde bathole noma yisiphi isisindo abasilahlile ngesikhathi kufundwa.

Okufanele Ukugqoke Kumenyu Yakho

Manje kufika ingxenye enhle-konke ukudla okutholayo ukuze ujabulele. Usengaba nezintandokazi zakho, kusho uBlatner, vele udle izinhlobo ezinempilo zazo. Isibonelo, esikhundleni sama-tacos, yenza isaladi lama-lentile eliphekwe ngosiki we-taco, imifino ne-guac. Ngokuvamile, gcwalisa ipuleti lakho ngokudla okugcwele ukunambitheka, ukuthungwa, nombala, kusho u-Clarke no-Jarosh. Nakhu ongakubeka esitokisini.Uthingo Olugcwele

Lwela izinkomishi ezintathu noma ngaphezulu kwemifino ngosuku, futhi udle okungenani uhlobo olulodwa njalo ekudleni, kufaka phakathi ibhulakufesi, kusho uBlatner. Faka utamatisi osikiwe ku-toast wakho we-avocado, phonsa imifino eshisiwe kumaqanda akho noma wenze i-smoothie eluhlaza. Futhi nakuba yonke imifino ikulungele, i-cruciferous (i-broccoli, i-cauliflower, i-kale) nemifino emnyama, enamaqabunga (i-arugula, imifino yesinaphi, i-watercress) inamandla ikakhulukazi ngoba isiza ukugcina amangqamuzana akho enempilo, kusho uClarke noJarosh.

Amaprotheni ahlanzekile

Yidla amaprotheni ezitshalo amaningi ngesikhathi uqala nje, njengoba lolu hlobo lokudla lunezinzuzo zezempilo ezinomthelela. I-legumes iphezulu ekugcwaliseni i-fiber; i-tofu icebile nge-calcium. Uma uyofuna amaprotheni ezilwane, khetha inyama yenkomo edla utshani, ingulube edlalwe edlelweni, kanye nenkukhu ephilayo, engase ibe ncane futhi ibe nempilo.

Okusanhlamvu Kwangempela

Yidla ama-servings amathathu kuya kwamahlanu wezinhlamvu eziphelele ezingamaphesenti ayi-100 njengerayisi elinsundu, i-oats, i-millet, ne-quinoa usuku ngalunye. Ngenxa yokuthi azinazo izithasiselo, okusanhlamvu okusanhlamvu kunomsoco. Ziyahlafuna futhi zigcwele amanzi, ngakho zigcina unelisekile, imibukiso yocwaningo.

Imithwalo Yezinongo

Baletha imithamo egxilile yama-antioxidants futhi bengeza ukunambitheka okuhle kwama-calories angu-zero. Futhi, isinamoni nojinja kuletha ubumnandi bemvelo ekudleni okufana nezithelo, i-yogurt elula, kanye nemifino eyosiwe, kusho uClarke noJarosh.

Izithelo Ezimbalwa

Yiba nezicucu eyodwa noma ezimbili noma izinkomishi zezithelo ngosuku, ugxile kumajikijolo, ezisawolintshi nama-apula. Amajikijolo aphezulu kakhulu kuma-antioxidants, futhi ama-citrus agcwele ama-flavonoid agcina isibindi sakho siphilile, kusho uClarke noJarosh. Ama-apula anohlobo lwefayibha okondla amagciwane anempilo emathunjini akho, asiza ukulawula yonke into kusukela ekugayeni kwakho kuya esimweni sakho sengqondo.

Amantongomane Nembewu

Agcwele amafutha anempilo, akusiza ukuthi uzizwe ugcwele isikhathi eside, futhi ukuqina kwawo kukwenza udle kancane. Ngaphezu kwama-walnuts nama-alimondi, zama imbewu ye-watermelon eyomisiwe, egcwele insimbi ekhuthaza amandla,

isaladi topping. Faka imbewu ye-chia edonsa amanzi kuma-oats nakuma-smoothies ukuze uhlale unamanzi futhi unelisekile.Okuthile Okubilile

I-Sauerkraut, i-kimchi, neminye imifino ebilisiwe yengeza ukukhahlela ekudleni kwakho futhi ithumele ama-probiotic ukugcina izimbungulu zakho zesisu zilinganisile. Faka isipuni kumas sandwich, amaqanda, noma isaladi.

Buyekeza kwe-