Yidla Kwesokudla: Ukudla Okunempilo Okungabongwanga

-Delile

• Faka izitsha eziseceleni zemifino ezihlwabusayo nezinomsoco enhliziyweni yakho ukudla okunempilo.
• "Imifino inambitheka blah uma ngizenzela mina ekhaya."
• Amathiphu Wokudla Okunempilo Okwanelisa Ukudla Okusheshayo Okusheshayo
• Usho kangaki lokhu? "Ngifisa sengathi bengingaba nesikhathi sokupheka ukudla okunempilo, kodwa ukuthatha ukudla okukhishwa yikho kuphela okusebenza ngohlelo lwami lokusangana."
• Ukudla Okumnandi Okunempilo Kwezingane
• Ufuna ukudla ukudla okunempilo. Ngempela, uyakwenza, kodwa ugcina uthi, "Angikwazi ukuzibamba ngokudla uswidi nama-chips. Ngigcinela izingane zami."
• Derailing inhliziyo yakho ukudla okunempilo ngosawoti omningi? Hlola Umumo amathiphu umsoco ikhalori low Ungadla okunosawoti ukuthi ukwelapha lokho kulangazelela.
• Uyazi ukuthi izithelo nemifino kuyisici esiyinhloko senhliziyo yakho yokudla okunempilo, kodwa zihamba kabi ngaphambi kokuthola ithuba lokuzidla. Kwenzakalani?
• Ngidinga ushokoledi !!! Uma ukwazi ukuqonda umuzwa, thola ukuthi ukudla okulula okumnandi kwekhalori kungangena kanjani enhliziyweni yakho ekudleni okunempilo.
• Ushokoledi omsulwa uyindlela okufanele uhambe ngayo noma nini lapho ufisa ukudla okulula okumnandi kwekhalori ephansi.
• "Ngiyi-carb junkie ngokuphelele." Uma lokho kuzwakala kujwayelekile, uzowathanda lawa maqiniso mayelana nama-carbohydrate anempilo namaprotheni nokuthi angena kanjani ekudleni kwakho okunempilo.
• Uyazi inhlanzi ilungele inhliziyo yakho elinganiselayo ekudleni okunempilo, kodwa awukakatholi izindlela zokupheka zezinhlanzi ezinempilo ezijabulisa amahlumela wakho wokunambitha.
• Izindlela zokupheka zezinhlanzi ezinempilo:
• "Ngimuncwe isikhathi ekuseni ukuze ngipakishe isidlo sasemini esisehhovisi esisezingeni elifanele."
• "Ngiyazi ukuthi kufanele ngifunde ukukhuphula i-fiber enhliziyweni yami ukudla okunempilo, kepha isisu sami siyacasuka uma ngidla ukudla okune-fiber ephezulu."
• Buyekeza kwe-

Faka izitsha eziseceleni zemifino ezihlwabusayo nezinomsoco enhliziyweni yakho ukudla okunempilo.

Yini ekuvimbela ukuthi udle kahle? Mhlawumbe umatasa kakhulu ukuthi ungapheka (vele ulinde uze uzwe amathiphu ethu okudla okulula okusheshayo!) noma awukwazi ukuphila ngaphandle kwamaswidi. Akunandaba noma yiziphi izizathu zakho zokunganamatheli enhliziyweni yokudla okunempilo, ochwepheshe banokulungiswa okulula.

Awudingi isazi sokudla okunomsoco ukukutshela ukuthi umzimba wakho ubukeka futhi uzizwa ungcono kakhulu ekudleni okungaguquguquki kwezithelo, imifino, okusanhlamvu okuphelele namaprotheni anciphile. Lokho akunangqondo. Kepha noma wazi kangcono, mhlawumbe uvame ukuza nezizathu ezithile zokweqa ukudla okunempilo uthandele okungenamsoco. (Eqinisweni, ingxenye eyodwa kwezintathu yabantu abadala ithi ivame ukweqa ukudla okunempilo ngenxa yokudla okungenamsoco, ngokokuhlola okwenziwa yi-American Dietetic Association.) Mhlawumbe isimiso sakho esiphambene, izifiso zokubulala, noma iholide eligcwele amafutha. izinto ezinhle umama wakho azithumele ekhaya nawe okufanele zisolwe.

Kodwa kuzo zonke izithiyo zokudla ezifanele, kunezixazululo ezilula zokudla okunempilo kwenhliziyo. Sibuze ochwepheshe bezomsoco ukuthi bakunikeze amathiphu alula okudla ukuze bakusize uthole indlela ezungeze izithiyo zokudla okunempilo ezivame kakhulu- futhi sikunikeze izeluleko ezisebenzayo zokuthi ungaqala kanjani uhlelo lokudla okunempilo uzofuna ukunamathela kuzo zonke izinsuku, azikho izaba .

"Imifino inambitheka blah uma ngizenzela mina ekhaya."

"Amaphutha amakhulu abantu abawenzayo lapho belungisa imifino abawapheka ngokweqile futhi bawasebenzise," kusho uConnie Guttersen, R.D., Ph.D., ofundisa eCulinary Institute of America eSt. Helena, eCalifornia, nombhali we I-Sonoma Diet. Ngakho-ke noma ngabe uyasha, ushayele noma i-grill:

1. Nciphisa kancane ngesikhathi sakho esivamile sokupheka (imifino kusafanele ibe nokucwebezela lapho uyisusa ekushiseni).
2. Wajikijele kulokho abapheki abakubiza ngokuthi "isoso yokuqeda," kanye nesizini.

Ukuze uthole i-sauce esheshayo yezitsha zakho zemifino, zama le vinaigrette:

1. Hlanganisa izingxenye ezilinganayo zamafutha omnqumo noviniga obhalsamu nge-½ ithisipuni ngayinye kagalikhi ogayiwe kanye nesinaphi.
2. Phezulu esitsheni sakho ngokufafaza ama-alimondi athosiwe noma imbewu yamathanga noma amakhambi amasha njenge-cilantro, i-basil, noma i-chives.

Okulandelayo, thola ukuthi ungakhetha kanjani kahle lapho udala ukudla okulula. [Header = Eating takeout? Nazi izinketho zokudla okunempilo kwenhliziyo yokudla kwakho okulula okusheshayo.]

Amathiphu Wokudla Okunempilo Okwanelisa Ukudla Okusheshayo Okusheshayo

Usho kangaki lokhu? "Ngifisa sengathi bengingaba nesikhathi sokupheka ukudla okunempilo, kodwa ukuthatha ukudla okukhishwa yikho kuphela okusebenza ngohlelo lwami lokusangana."

Uma usho njalo, cabanga ngalezi zeluleko zokudla okunempilo ezizokusiza ukufaka ukudla okunempilo ekudleni kwakho, ngaphandle kokuhlupheka:

1. Thatha ukudla okunempilo kwesifundo sakho esiyinhloko bese ufaka izinhlangothi ezisheshayo ekhaya.
   Amaqiniso okudla okunempilo: Ngezinsuku ama-dieters adla ngaphandle, adla ama-calories angu-226 kanye nama-gramu ayi-10 amanye amafutha, ngokusho kocwaningo olwenziwe yi-University of Texas e-Austin.
2. Zama lokhu kusonta okuhlakaniphile: Yiya esitolo esikhulu esikhundleni sendawo yokudlela yokudla okusheshayo. Uzothola izinketho eziningana zokudla okunempilo kwenhliziyo.

Inketho 1 yokudla okulula okusheshayo: Inkukhu ephekwe nge-rotisserie iphekwe nemifino yemifino egcwele ukolweni yonke nemifino efriziwe oyenza ekhaya. (Uma usunesikhathi ngempela, bamba imifino kusuka kubha yesaladi.)

Izinketho zokudla okulula okusheshayo 2: Isigaxa salmon esigosiwe esivela esigabeni sokudla okulungiselelwe nesaladi ene-bagged ne-quinoa, okusanhlamvu okuphelele kwamaprotheni okulungele ukudliwa ngemizuzu engu-15.

Inketho yokudla okulula okulula 3: Ohlelweni lokudla okunempilo nokufuna okuthile okulula? "Zama irowu okusanhlamvu okuphelele kanye nesobho elisuselwa ekhawunteni le-deli (liphansi nge-sodium kunesobho elisemathinini ngoba alidingi usawoti njengesilondolozi), bese uphonsa imifino eyengeziwe noma ubhontshisi osemathinini ekhaya," kusho UMalia Curran, umxhumanisi wokudla okunempilo kwi-Whole Foods Market.

Amaqiniso okudla okunempilo: "Vele ushiye ama-casseroles asenziwe ngomumo, izitsha ze-pasta, namasaladi asuselwa ku-mayo," kusho u-Elizabeth Ward, R.D. Umhlahlandlela wePocket Idiot kumaPhiramidi Okudla Okusha. "Bavame ukupakisha ama-calories afihliwe."

Ingabe ungumama omatasa? Uma kunjalo, qhubeka ufunda ukuze uthole amathiphu okudla okulula okunempilo kwezingane. [Header = Zijabulise ukudla okulula okunempilo kwezingane: khetha ukudla okumnandi okunomsoco komndeni wakho.]

Ukudla Okumnandi Okunempilo Kwezingane

Ufuna ukudla ukudla okunempilo. Ngempela, uyakwenza, kodwa ugcina uthi, "Angikwazi ukuzibamba ngokudla uswidi nama-chips. Ngigcinela izingane zami."

Indlela ezwakala kakhulu? Lezi zeluleko zokudla okunempilo kufanele zikuthole wena nomndeni wakho nisendleleni efanele:

"Akuhehi wonke umuntu uma ungenakho konke lokhu kudla," kusho uMarilyn Tanner, R.D., isazi sokudla kwabantwana eWashington University School of Medicine eSt. "Izingane zakho kufanele ukuthi zidla ukudla okunempilo okufana nokwakho."

Weluleka imindeni ukuthi yenze izinguquko ezihamba kancane, ezicashile kusukela kubasolwa abavamile iye ekudleni okulula okunempilo (ama-crackers e-graham phezu kwamakhukhi, ama-chips abhakwa ngokujwayelekile, ubisi lukashokoledi phezu kwesoda - ngokuvamile, esikhundleni sokudla okulula okungenashukela okunempilo nokudla okulula okunempilo kwezingane okungcono kakhulu nonke. "Izingane ziyakwazi ngempela ukuzivumelanisa nezimo," usho kanje.

Amathiphu wokudla kwebhonasi: Bese kuthi ngezikhathi ezithile niphume niphathe okwangempela ndawonye, ​​njengesiqeshana esabiwe endaweni yokudlela noma isikhwama se-M & Ms kuma-movie. "Hlela kabusha lokhu kudla ngokuthi 'ngezinye izikhathi ukudla okumnandi' enikutholayo lapho nizikhiphela umndeni, hhayi izinto ezihlala zisendlini," usho kanje. Izinto ezihamba kahle ezilawulwa yingxenye, njengamaphakethe wamakhukhi angu-100 wamakhukhi noma amabha amaswidi wosayizi wokuzijabulisa, angasebenza futhi-kodwa kuphela uma ungama kanye.

Unentshisekelo ekudleni okulula okunosawoti okwanele? Funda njalo![isihloko = Izibiliboco ezinosawoti ezinekhalori ephansi: thola amathiphu omsoco mayelana nokudla okulula kwakho okuthandayo.]

Derailing inhliziyo yakho ukudla okunempilo ngosawoti omningi? Hlola Umumo amathiphu umsoco ikhalori low Ungadla okunosawoti ukuthi ukwelapha lokho kulangazelela.

Amathiphu wokudla okunempilo: Ungakhathazeki ngokufafaza usawoti owufaka kumazambane akho abhakiwe noma esitsheni sopopopo ogcwele umoya. Vele uzame ukugwema intaba kasawoti efihlwe ekudleni okugayiwe kanye nendawo yokudlela.

Amaqiniso okudla okunempilo: Usawoti otholakala ekudleni okugayiwe kanye nasezitolo zokudlela wenza cishe amaphesenti angu-80 we-3,000-plus milligrams (mg) yesodium owesifazane ovamile ayidla nsuku zonke; isilinganiso esiphezulu sokudla okunempilo kwenhliziyo ngu-2,300 mg nsuku zonke. "Abantu bathola i-sodium ezindaweni abangazidingi noma abangazifuni," kusho uDavid Katz, M.D., umqondisi we-Yale-Griffin Prevention Research Center eYale University.

Amaqiniso okudla okunempilo: I-sodium eyeqile ingakhuphula ingozi yokuba nesilungulela, umfutho wegazi ophakeme, ngisho nokushaywa unhlangothi. Izipuni ezimbili zezipuni zesaladi zokugqoka, isibonelo, zingaba nesodium eningi (kufika ku-505 mg) njengama-ounces ama-3 wamazambane amazambane, kuyilapho i-oda elikhulu le-lo mein endaweni yamaShayina liqukethe okungaphezu kosuku olulodwa!

Amathiphu wokudla okunempilo: Lapho uthenga ukudla okunempilo okuhlanganisiwe, qhathanisa amalebula ukuthola uphawu olusezingeni eliphansi kakhulu ku-sodium - kuzoba ukukhetha okungcono kokudla okulula okunosawoti onamakhalori enhliziyo yokudla okunempilo. "Uma uqala ukuhlaziya amalebula ukuze ukhethe ukudla okuphansi kwe-sodium futhi uma usika izingxenye zakho zokudlela ngesigamu, usazoba nendawo kusabelomali sakho se-sodium ukuze ufafaze usawoti omncane ekudleni," kusho uKatz. "Yilapho uzonambitha khona kakhulu."

Ingabe ufuna ukwazi amaqiniso okudla okunempilo mayelana nezithelo nemifino? Qhubeka ufunde! [Iheda = Ukudla okunempilo kwenhliziyo: gcina ukudla okunempilo njengezithelo nemifino kusha.]

Uyazi ukuthi izithelo nemifino kuyisici esiyinhloko senhliziyo yakho yokudla okunempilo, kodwa zihamba kabi ngaphambi kokuthola ithuba lokuzidla. Kwenzakalani?

Inhliziyo yokudla okunempilo # 1: Okokuqala, qiniseka ukuthi uthenga inani elifanele.

Amaqiniso okudla okunempilo: "Ngokujwayelekile, izithelo nemifino emisha igcina cishe izinsuku eziyisikhombisa, ngakho-ke thatha lokho okudingayo ngesonto," kusho u-Adel Kader, Ph.D., uprofesa ophuma e-post-harvest physiology eNyuvesi yaseCalifornia, eDavis. .

Inhliziyo yokudla okunempilo # 2: Gcina izithelo nemifino ngendlela efanele. Gcina umkhiqizo eshalofini lesibili noma lesithathu efrijini lakho - noma, kwezinye izimo, endaweni evelele ekhoneni lakho lasekhishini-esikhundleni sedrowa e-crisper.

Amaqiniso okudla okunempilo: “Ukudla okubukwayo obala kuzokudonsa amehlo kuqala, ngakho ngeke kube nethuba lokonakala,” kusho uWard. Umango, utamatisi nobhanana kuhlala isikhathi eside kungafakwa esiqandisini. “Eminye imikhiqizo izohlala iyintsha eshalofini lesiqandisi njengoba izohlala endaweni epholile,” kusho uKader.

Ithiphu yokudla okunempilo: U-Kader futhi uncoma ukuthi ugcine umkhiqizo wakho ezikhwameni ezincane zepulasitiki ozithola esigabeni somkhiqizo. "Lezi zenzelwe ukukhipha umswakama kanye namagesi aphuma izithelo nemifino ngokwemvelo; womabili asheshisa ukubola," kusho uKader. Futhi, njengoba uhlobo lwesithelo segesi lukhipha njengoba luqhubeka nokuvuthwa lungonakalisa eminye imifino engomakhelwane, gcina lokhu kudla okunempilo kude komunye nomunye. Uma okuthile kuqala ukuphenduka, kususe i-pronto noma izinhlamvu zesikhunta zizosakazeka kuwo wonke umkhiqizo.

Ufuna ukudla ukudla okunempilo – kodwa awukwazi nje ukudlula usuku ngaphandle kokuthile okumnandi! Hlola Umumo amaqiniso okudla okunomsoco ngamakholishi aphansi amnandi Ungadla okunoshukela.

Ngidinga ushokoledi !!! Uma ukwazi ukuqonda umuzwa, thola ukuthi ukudla okulula okumnandi kwekhalori kungangena kanjani enhliziyweni yakho ekudleni okunempilo.

Okokuqala, nakhu ukukhululeka okumnandi! Uma ungeke ukwazi ukusinda ngosuku ngaphandle kokubamba okuthile okumnandi, jabulela i-ounce loshokholethi omnyama.

Amaqiniso okudla okunempilo: I-ounce yoshokholethi omnyama unama-calories angu-150 nje kuphela, esikhundleni sokwelashwa kwakho okujwayelekile. "Kungukudla okunempilo," kusho uKatz. Ucwaningo oluningana luye lwathola ukuthi ama-flavonoid ayo - uhlobo lwe-antioxidant-inganciphisa umfutho wegazi futhi ithuthukise ukujikeleza kwegazi, izici ezimbili ezingase zivikele isifo senhliziyo futhi ziyadingeka enhliziyweni yakho ukudla okunempilo.

Amaqiniso wokudla okwengeziwe: Ushokoledi omnyama unikeza cishe ama-antioxidants amaningi njengezinhlobo zobisi. I-ounce nje inamakhompiyutha amaningi alwa nezifo kunezinkomishi eziyi-1½ zama-blueberries (okunye kokudla okunempilo kakhulu okune-antioxidant), ngokusho kokuhlaziywa kwe-USDA.

Ushokoledi omsulwa uyindlela okufanele uhambe ngayo noma nini lapho ufisa ukudla okulula okumnandi kwekhalori ephansi.

Uphudingi woshokholethi onjenge-brownies kanye namakhukhi we-chip chip angaqukatha ushokoledi omnyama, kepha futhi alayishwe ibhotela noshukela, ngakho-ke akuyona ukudla okunempilo ngempela futhi akuyona neze indlela engcono yokuthola ama-antioxidants akho, kusho uKatz.

Amathiphu wokudla okunempilo: Bheka ibha likashokholethi elenziwe okungenani ngamaphesenti angama-60 kakhokho - lapho likhuphuka iphesenti, ushukela uyancipha kancane.

Amathiphu wokudla okunempilo: Awuwuthandi ushokoledi omnyama? Ungathola izinzuzo ezifanayo kusuka ku-cocoa oshisayo. Sebenzisa ukhokho wemvelo; Izinhlobo ezicubungulwe ngesiDashi (ezizothi "ukhokho ocutshungulwe nge-alikhali" kuhlu lwezithako) zine-flavonoids ezimbalwa.

Uzibuza ngendima yama-carbohydrates ekudleni okunempilo? Qhubeka ufunda ukuze uthole ulwazi olukhulu ngama-carbs aphilile!

"Ngiyi-carb junkie ngokuphelele." Uma lokho kuzwakala kujwayelekile, uzowathanda lawa maqiniso mayelana nama-carbohydrate anempilo namaprotheni nokuthi angena kanjani ekudleni kwakho okunempilo.

Njengomthombo oyinhloko kaphethiloli wobuchopho, ama-carbohydrate ayadingeka. Nalu ulwazi olwengeziwe mayelana nendima eyenziwa ama-carbohydrate anempilo - futhi ungawadlali ekudleni kwakho okunempilo.

Amaqiniso okudla okunempilo: "Ukunciphisa ama-bagel amakhulu noma amakhukhi kungadala ukufisa ama-carbs amaningi - futhi lokho kungapakisha kumakhilogremu athe xaxa," kusho uWard. Ama-carbohydrate acwengekile anganempilo kangako okungenzeka ukuthi unawo (njengesinkwa namaswidi) awanelisi kakhulu, ngakho kulula ukuwadla kakhulu. Futhi, baqala ukukhishwa kwe-insulin engase yehlise ngokushesha ushukela wegazi futhi ikwenze uzizwe ulambile futhi ukhathele. ”

Amathiphu wokudla okunempilo: Ngokungeza amaprotheni esidlweni ngasinye kanye nokudla okulula, uzovimbela "ukuphazamiseka kukashukela."

Amaqiniso okudla okunempilo: "Ngenxa yokuthi igaywa kancane, amaprotheni azokugcina ugcwele isikhathi eside kune-carbs ecolisisiwe, okufanele ikusize udle kancane," kusho uWard.

Amathiphu wokudla okunempilo: Hlanganisa inyama yenkomo nezinkukhu ekudleni kwakho.

Amathiphu wokudla okunempilo: Uma ungeyena umlandeli wenyama, zama i-cottage shizi (enamaprotheni amaningi ngenkomishi kune-hamburger), amaqanda, amantongomane esoya, ubhontshisi, nesalmoni ekheniwe noma i-tuna elula.

Uma ukhuluma nge-tuna, funda ukuze uthole okuningi mayelana nezindlela zokupheka zezinhlanzi ezinempilo!

Uyazi inhlanzi ilungele inhliziyo yakho elinganiselayo ekudleni okunempilo, kodwa awukakatholi izindlela zokupheka zezinhlanzi ezinempilo ezijabulisa amahlumela wakho wokunambitha.

Ngenhlanhla, akuzona zonke izinhlobo zokudla kwasolwandle ezine-flavour enamandla noma iphunga. Nawa amanye amathiphu namaqiniso angakusiza ukhethe inhlanzi ehamba phambili yolwanga lwakho.

Amathiphu wokudla okunempilo: Zama izinhlobo ezingenazinhlanzi kancane ezinhlobonhlobo zezindlela zokupheka zezinhlanzi ezinempilo ngaphambi kokusula ukudla kwasolwandle ngokuhle. Phela, kungenye yezindlela ezingcono kakhulu zokudla okunempilo kwenhliziyo.

Amathiphu wokudla okunempilo: Ucezu lwenhlanzi olubhakwe ngama-ounce amane lunama-calories angu-150 nje kuphela futhi lunikeza amaprotheni amaningi kune-burger ne-potassium eningi kunebhanana. Inhlanzi futhi ingenye yemithombo embalwa yama-omega-3 fatty acids asiza ukuvikela inhliziyo yakho nenkumbulo yakho.

Amathiphu wokudla okunempilo: "I-Tilapia, i-cod, i-flounder, ne-sea bass ihlangana kahle namanye ama-flavour, ngakho-ke uma uthanda lokho okunongwe ngakho, maningi amathuba okuthi uzithande lezi zinhlobo," kusho uDavid Pasternack, umpheki endaweni yokudlela yokudla kwasolwandle i-Esca eNew York City nombhali osebenza naye Insizwa nolwandle, incwadi egcwele zokupheka izinhlanzi enempilo.

Izindlela zokupheka zezinhlanzi ezinempilo:

Inketho 1: I-pan-prep eyodwa: Shayela inhlanzi ngamafutha omnqumo, ufafaze usawoti wasolwandle nopelepele, ubhake eceleni kwama-sprigs amasha wamakhambi afana ne-rosemary ne-parsley, namazambane abomvu abilisiwe.

Inketho 2: Cabanga ukufaka izinhlanzi njengengxenye yesidlo kunokukwenza inkambo eyinhloko. Isibonelo, ukufaka esikhundleni senkukhu yenkukhu ku-chowder noma ukuphonsa i-tuna kusaladi enkulu eluhlaza.

Udinga izeluleko ngemibono enempilo yehhovisi lasemini? Qhubeka ufunda![isihloko = Imibono yesidlo sasemini sasehhovisi esinempilo: isikhwama esinsundu indlela yakho eya ekudleni okunempilo kwenhliziyo.]

"Ngimuncwe isikhathi ekuseni ukuze ngipakishe isidlo sasemini esisehhovisi esisezingeni elifanele."

Cabanga ngala maqiniso okunomsoco. Bangashintsha umqondo wakho!

Amaqiniso okudla okunempilo: Isikhwama esinsundu siwumbono ohlakaniphile wesidlo sasemini ngoba sisiza ukuvimbela ukuchitheka kwegazi okuzenzakalelayo futhi sigcine amakhalori namafutha akho elawula.

Amaqiniso okudla okunempilo: Uma ngempela ungasitholi isikhathi sokwenza nsuku zonke, zama ukukwenza masonto onke - vele uthathe isikhwama sakho sasemini uthathe isikhundla esikhulu: "Nginikeza amaklayenti ami uhlu lwezinto okumele zibe nazo azothenga ngeSonto bese ngiletha ehhovisi ngoMsombuluko ukuze zikwazi hlanganisa ndawonye ukudla okulula kwasemini phakathi nesonto-kubasindise imithwalo yamakholori nemali ngokudla okusheshayo noma imali yokuthenga ngomshini," kusho u-Keri Glassman, RD, isazi sezokudla eNew York City. Ohlwini lwakhe lwegrosa kukhona lezi zinto zemibono yakho yesidlo sasemini sasehhovisi esinempilo:

• ibhokisi lama-fiber crackers (njengeRyvita; $ 3 ezitolo ezinkulu);
• amabhokisi ambalwa e-yogurt enamafutha aphansi;
• amaphakethe ngamanye ebhotela lamantongomane (zama i-Justin's Organic Classic; $ 6 for 10; justinsnutbutter.com);
• izingxenye ezimbalwa ze-ounce eyodwa yoshizi wezintambo ezincishisiwe;
• iphakethe elilodwa le-tuna;
• isikhwama esisodwa ingane ngayinye izaqathe nama-snap peas, ama-apula nobhanana;
• isikhwama esincane sama-alimondi noma ama-walnuts;
• amaphakheji ambalwa wesobho esisheshayo esine-sodium.

Ekugcineni, uzithola uzibuza ukuthi ungayandisa kanjani i-fiber enhliziyweni yakho ekudleni okunempilo? Akusenani![isihloko = Indlela yokwandisa i-fiber: thola izinzuzo zefiber ekudleni kwakho okunempilo.]

"Ngiyazi ukuthi kufanele ngifunde ukukhuphula i-fiber enhliziyweni yami ukudla okunempilo, kepha isisu sami siyacasuka uma ngidla ukudla okune-fiber ephezulu."

Amaqiniso okudla okunempilo # 1: Umthamo omkhulu we-fiber ungashaqisa uhlelo lwakho lokugaya ukudla, ngenxa yamagciwane akhipha igesi adiliza i-fiber emathunjini akho.

Amaqiniso okudla okunomsoco #2: "Umzimba wakho ujwayela i-fiber eyengeziwe kungakapheli amasonto amabili kuya kwamathathu futhi kungenzeka ungatholi zimpawu uma uphakamisa ukudla kwakho ngo-5-gram increments," kusho uJoanne Slavin, Ph.D., uprofesa wezokudla e-University of Minnesota eMinneapolis.

Amaqiniso okudla okunomsoco #3: Lokho cishe inani elitholakala ezincekwini ezimbili zesinkwa esiphelele, 1½ inkomishi yama-strawberry, noma ¾ inkomishi yezinhlamvu eziningi ezinefibre ephezulu. "Ngakho-ke uma ubudla cishe u-15 gram we-fiber nsuku zonke, nyusa okudla kube ngu-20, ulinde amasonto ambalwa, uphinde uphinde ukukhuphulele ku-25, okuyinani elinconywayo," kuchaza uSlavin.

Amaqiniso okudla okunomsoco #4: Enye indlela yokugwema ukungakhululeki lapho ufunde ukuthi ungakwandisa kanjani ukudla kwakho i-fiber ukuphuza amanzi amaningi ukugcina izinto zihamba ngohlelo lwakho lokugaya ukudla.

Kubalulekile ukwenza umzamo wokufunda indlela yokwandisa i-fiber ekudleni kwakho, ikakhulukazi izinhlelo zokudla okunempilo kwenhliziyo, njengoba kungase kunciphise amazinga e-cholesterol futhi kukusize uhlale unomzimba ngoba ukudla okune-fiber ephezulu kune-cal-cal futhi kuyagcwalisa. Futhi, "kunobunye ubufakazi bokuthi ukudla okune-fiber ephezulu kungavimba iphesenti elilodwa lamakhalori ukuthi angangeni emzimbeni," kusho uSlavin. "Lokho kulingana nokulahlekelwa amakhilogremu amabili ngonyaka ngaphandle kokuzama ngempela."

Buyekeza kwe-