Ukudla Ngesokudla Kwenziwe Lula!

-Delile

• Buyekeza kwe-

Umqondisi wokufaneleka weLake Austin Spa Resort u-Lora Edwards, M.S.Ed., R.D., uncoma ukuthi kwenziwe izinhlelo zokudla kusetshenziswa ithebula le-Smart Foods elivela ku-Body for Life for Women (Rodale, 2005) ka-Pamela Peeke, M.D., M.P.H., ilungu lebhodi lokweluleka le-Shape. Ifilosofi yalolu hlelo ukuthi kube nokuhlanganiswa kwamaprotheni, ama-carbs namafutha anempilo kukho konke ukudla ukuze uhlale usuthi.

Ukuze uzenzele ukudla kwakho, khetha into eyodwa eqenjini A, B kanye no-C, wengeze ukuphakelwa okwengeziwe kwemifino engenasitashi evela kuQembu B (njenge-broccoli noma izaqathi) okungenani kabili ngosuku. Qiniseka ukuthi udla okuthile njalo ngemva kwamahora amane noma ngaphezulu.

Iqembu A: Amaphrotheni ama-Smart

Amaqanda, ushizi nobisi olunamafutha ancishisiwe

Ushizi, okhanyayo noma ongenamafutha, 2 oz.

I-yogurt enamafutha amancane, i-8 oz.

Iqanda lonke, 1

Amaqanda amhlophe, 3 noma 4

Obambela amaqanda, 1 / 3-1 / 2 inkomishi

I-Lowfat cottage shizi, inkomishi

I-Lowfat (1%) noma ubisi olungenamafutha, i-8 oz.

Ushizi we-ricotta ongenamafutha, 1/3 indebe

Inhlanzi (4 oz.)

Inhlanzi eyikati

I-Haddock

Uhlobo lwenhlanzi

I-Shellfish (imfanzi, inkalankala, i-lobster)

I-Tuna

Inyama noma inkukhu (3-4 oz.)

Inkukhu engenasikhumba noma i-turkey breast

Inyama yenkomo noma yengulube engenamafutha

Inyama ethambile, njengenyama

Ukudla kwesoya/okuthatha indawo yenyama

Inkukhu yeSoy patty, 1

I-Soy burger, 1

Inja eshisayo yeSoy, 1

Ushizi weSoy, 2 oz.

Ubisi lweSoy, 8 oz.

Amantongomane weSoy, 1 / 4-1 / 3 inkomishi

Tofu, 4 oz.

Iqembu B: Ama-Carbohydrate Ahlakaniphile

Imifino (1/2 indebe ephekiwe noma 1 inkomishi eluhlaza)

I-artichoke

I-asparagus

Ubhontshisi

I-broccoli

Amahlumela aseBrussels

Iklabishi

Izaqathe

Ukholifulawa

Isilimo esidliwayo esinamagatsha anamanzi

Ummbila (isitashi)

Ikhukhamba

Obhontshisi abaluhlaza okotshani

Upelepele oluhlaza

Ulethisi

Amakhowe

U-anyanisi

Uphizi (isitashi)

Amazambane, amnandi (isitashi)

Ithanga

Isipinashi

Ugalonci

Utamatisi

I-Zucchini

Izithelo (1 isithelo esiphelele noma 1 inkomishi amajikijolo noma ama-melon chunks)

i-apula

Amajikijolo (ama-strawberries, ama-blueberries)

Izithelo ze-citrus (i-orange, i-grapefruit)

Izithelo ezomile, 1/4 indebe

Ikhabe, cantaloupe

Izinhlamvu eziphelele

Isinkwa esiphelele, 1 ucezu

I-bagel ephelele kakolweni, i-pita noma ukugoqa, 1/2

Irayisi elishubile elishubile, 1/2 inkomishi iphekiwe

Irayisi lasendle elishisayo, 1/2 indebe ephekiwe

Oatmeal, 1/2 indebe ephekiwe

Ibhali, 1/2 inkomishi iphekiwe

Iqembu C: Amafutha Ahlakaniphile

Ukwatapheya, 1/4

Amantongomane: ama-alimondi ayi-15, amakinati ayi-20, amahafu ayi-walnut ayi-12 (nawo angabala njengama-Smart Proteins)

Amafutha omnqumo, isipuni esingu-1

Amafutha eCanola, isipuni esingu-1

Amafutha e-Safflower, isipuni esingu-1

Ama-Smart Snacks

Isabelo se-1/2 sanoma iyiphi i-Smart Protein kanye nengxenye ye-1/2 yanoma iyiphi i-Smart Carb

1 isipuni ibhotela lamantongomane kusilimo esidliwayo esinamagatsha anamanzi noma ku-apula elingu-1 elisikiwe

Noma yimiphi imifino engenasitashi, noma nini

I-1/2 ingxenye yamantongomane ahlanganiswe ne-1/2 ingxenye yesithelo esomisiwe

I-1/2 yebhali yonke ye-bagel ne-hummus

Ukudla okungenamsoco (susa noma udle kancane)

Ukudla okwenziwe

amaswidi, isoda

Inyama esetshenzisiwe: iBologna, izinja ezishisayo, isoseji

Inyama ebomvu egcwele amafutha, ubisi noshizi (okunamafutha agcwele)

Noma yikuphi ukudla okunamafutha e-trans

Buyekeza kwe-