Ngingakuthola Kanjani Ukudla Okunempilo Ngenkathi Ngisendleleni?

-Delile

• Okufanele Ukudla Kunalokho

Hlela izindawo zokudlela zokuhlala phansi kanye nokudla okulula okunamaprotheni amaningi kanye nefayibha.

Q: Indlela engiphila ngayo ingithola ngihamba cishe nsuku zonke, ngakho-ke ukukhetha okuhle kokudla kwesinye isikhathi kunzima. Ngikholwa ukuthi ngidinga ukunciphisa umthwalo wami we-carb futhi ngigxile kumaprotheni. Ubuthakathaka bami ngudizethi - {textend} Nginqotshwe yisiDanishi soshizi oluhlaza okwesibhakabhaka esikhumulweni sezindiza. Yikuphi ukukhetha kokudla okusheshayo ongakuncoma ukuze ngikwazi ukuphepha lelo danish?

Yize kungabonakala njengokudla okunomsoco kanye nezinketho zokudla okulula kunqunyelwe ezikhumulweni zezindiza, izindawo zokuphumula, nasezitolo ezilula, ukwazi ukuthi yiziphi izinto ongazifuna kunganweba ukukhetha kwakho kokudla okusheshayo okunempilo.

Izikhumulo zezindiza zivame ukuba nokudla okuphezulu kokudla okusheshayo neminikelo yokudla okungenamsoco. Kodwa-ke, izikhumulo zezindiza eziningi zinezindawo zokudlela ezinikela ngezinketho zokudla okunempilo noma izitolo ezigcina amashalofu azo ngokudla okulula nokunomsoco.

Isibonelo, ukuvakashela indawo yokudlela ehlala phansi noma ibha ngaphezulu kwesizinda sokudla okusheshayo kungakusiza wenze ukukhetha okungcono futhi udle okuncane usuku lonke.

Lapho ukhetha isidlo noma isidlo, zinike umzuzwana ukubheka ukuthi yini engakunikeza umzimba wakho ngokuya ngokudla. Zibuze ukuthi ngabe into oyifunayo kuyinketho yokugcwalisa ezokugcina unelisekile, okuyisihluthulelo sokugcina isisindo somzimba esinempilo.

Ukudla nokudla okulula okune-fiber eningi, amaprotheni, namafutha anempilo kungakusiza ukuthi uhlale uzizwa ugcwele isikhathi eside kunokudla okungenawo amaprotheni amaningi kanye nama-carbs acolisisiwe noshukela ongeziwe ().

Yize i-blueberry cheese danish kungenzeka yanelise izinyo lakho elimnandi, kungenzeka ukuthi aligcinanga ugcwele isikhathi eside. Futhi, izinto ezinjengamadanishi zinoshukela omningi ongeziwe nama-carbs acwengekile, angadala ukwehla okukhulu kwamazinga kashukela egazini - {textend} okungenzeka ukuthi ushayela indlala futhi ulimaze impilo yakho (,).

Ngakho-ke, ukuthola ukudla okunomsoco, amaprotheni kanye nefayibha nokudla okulula kufanele kube yinto ephambili.

Okufanele Ukudla Kunalokho

Lapho usendaweni yokudlela esikhumulweni sezindiza, zama uku-oda isidlo esiqukethe imifino emisha noma ephekiwe enikezwa ngomthombo wokugcwalisa amaprotheni, njengesaladi engadini enenkukhu eyosiwe noma iqanda elibilisiwe. Ukufakwa isaladi njengamantongomane, imbewu, ushizi, nokwatapheya kunikela ngemithombo enempilo yamafutha engasiza ekwandiseni imizwa yokugcwala.

Lapho ukhetha into yokudla okulula ezitolo noma eziteshini zikaphethiloli, khetha izinto ezicutshungulwe kancane, ezinamaprotheni nezinto ezinothe nge-fiber, njenge:

• amantongomane
• ushizi unamathela
• nut ibhotela nezithelo
• amaqanda abilisiwe
• amaphakethe we-hummus ne-veggie
• ukuhlanganiswa komkhondo

Ngokwengeziwe, kungcono ukuyeka iziphuzo ezinekhalori noshukela, kufaka phakathi iziphuzo zekhofi ezinoshukela, ama-sodas, neziphuzo zamandla. Khetha amanzi noma ama-herbal teas angenashukela ukugcina ikhalori neshukela lakho lithatha isheke.

UJillian Kubala uyiDietitian ebhalisiwe ezinze eWesthampton, NY. UJillian uphethe iziqu ze-master kwezomsoco eStony Brook University School of Medicine kanye ne-undergraduate degree kwezesayensi yokudla. Ngaphandle kokubhalela i-Healthline Nutrition, wenza umkhuba wangasese osuselwa empumalanga yeLong Island, NY, lapho asiza khona amaklayenti akhe ukuthi athole impilo enhle ngokushintsha kwezempilo kanye nendlela yokuphila. UJillian wenza lokho akushumayelayo, esebenzisa isikhathi sakhe sokuphumula enakekela ipulazi lakhe elincane elibandakanya izingadi zemifino nezimbali nomhlambi wezinkukhu. Finyelela kuye ngaye iwebhusayithi noma kuqhubeke Instagram.