10 Ukudla Okunempilo Okukugcwalisa Futhi Kuqede I-Hanger

-Delile

• Ukwatapheya
• Amaqanda
• Ama-oats
• Ubhanana
• Ama-lentile
• Amantongomane
• Isobho
• Izinhlanzi Ezinamafutha
• I-Popcorn
• I-yogurt yamaGrikhi
• Buyekeza kwe-

Akuyona imfihlo ukuba i-hangry iyimbi kakhulu. Isisu sakho siyakhononda, ikhanda lakho liyaduma, futhi uyezwa uthukuthele. Nokho, ngenhlanhla, ungakwazi ukulawula indlala ebanga intukuthelo ngokudla ukudla okufanele. Funda ukuze ufunde ngokudla okuphezulu okuphezulu okukugcwalisayo, kanye nezindlela ezivunyiwe zokudla ezikudlayo.

Ukwatapheya

Impela, i-guac ingahle ibe yengeziwe - kepha umphumela wokulamba we-avocado uwenzela ngokuphelele. Lesi sithelo esiyintandokazi yabalandeli (yebo, isithelo!) sinamafutha amaningi anempilo - okuwukuthi amafutha e-monosaturated - kanye ne-fiber, egayeka kancane emzimbeni wakho, ngokusho kuka-Megan Wong, R.D., isazi sezokudla esibhalisiwe e-AlgaeCal. Lokhu kukhulisa ukusutha, uthi, kukugcina ugcwele isikhathi eside. Ibhonasi: Uma unomfutho wegazi ophakeme, uzokujabulela ukwazi ukuthi "ukwatapheya ugcwele i-potassium, esiza ukwehlisa umfutho wegazi ngokuphumuza imithambo yegazi nokukhipha i-sodium eyeqile," kusho uWong.

Njengokudla kokugcwalisa okunempilo, ukwatapheya kusiza ngokukhethekile lapho uzama ukwenza ukudla okuningi ngaphandle kokushintsha ngokuphelele iresiphi. Isibonelo, u-Wong uphakamisa ukusebenzisa i-1/4 kuya ku-1/2 ukwatapheya esikhundleni se-mayo kumasemishi, ukhilimu osindayo esobho, no-ayisikhilimu kuma-smoothies "noma nini lapho uhalela ukuthungwa okukhilimu." Esitolo, funa izithelo eziqinile ezinesikhumba esiluhlaza okotshani uma uthenga kusengaphambili, kusho uWong. Zizovuthwa ezinsukwini ezintathu kuya kweziyisihlanu, kepha uma udinga ukusebenzisa i-avocado ASAP, ungavuthisa ngokushesha ukotapeya onzima ngokuwugcina esikhwameni sephepha esine-apula. (Related: Holy Sh*t, Ngokusobala Kufanele Sonke Siwashe Ukotapheya Wethu)

Amaqanda

Uzama ukugwema isisu esikhalayo? Thatha ukuqhekeka kwamaqanda, "okunikeza amaprotheni namafutha, womabili okusiza [ukuthi] uhlale ugcwele isikhathi eside," kuchaza usolwazi wezokudla obhalisiwe uColleen Christensen, RD Aqukethe "ama-omega-3 fatty acids, okuyisakhi somzimba esibalulekile okufanele sithole kuso ukudla njengoba imizimba yethu ingeke ikwenze. "

Okwamanje, iphrotheni emaqanda liyatholakala ngokuphila, okusho ukuthi umzimba wakho ungalisebenzisa kalula, usho kanjalo. Kwababambiqhaza bocwaningo lwango-2017 ababedla amaqanda amabili nsuku zonke (vs. iphakethe elilodwa le-oatmeal nsuku zonke) esikhathini esingamasonto amane babhekana namazinga aphansi e-hormone yokulamba ghrelin - umthelela abacwaningi abawuxhumanisa nokuqukethwe okuphezulu kwamaprotheni kumaqanda. I-FYI—iqanda elilodwa elikhulu elibilisiwe kanzima (amagremu angu-50) linamaprotheni angaphezu kuka-6, ngokusho koMnyango Wezolimo wase-United States (USDA).

O, futhi ngokuphambene nenkolelo evamile, amaqanda ngeke nyusa i-cholesterol yakho yegazi. Kungenxa yokuthi i-cholesterol yokudla (i-cholesterol etholakala ekudleni) ayithinti kakhulu amazinga egazini lakho, kusho uChristensen. Ngokusekelwe ocwaningweni lwamanje, ososayensi bakholelwa ukuthi ukudla ukudla okunamafutha agcwele kanye nama-trans - amaqanda angewona - kubangela ukuthi umzimba wakho ukhiqize i-cholesterol eyengeziwe, okwandisa amazinga akho e-LDL ("bad") cholesterol, ngokusho kwe-American Heart Association. AHA).

Ukuze uthole isidlo esiyindilinga esenziwe ngokugcwalisa ukudla, bhanqa amaqanda ane-carb enempilo, njengeqanda elithosiwe nesitsha sequinoa. Ukudla "amaprotheni, amafutha, futhi ama-carbs azonikeza umzimba wakho amandla okusebenza usuku lonke, "kuchaza uChristensen. Ngenye indlela, ungashaya isigaxa sama-muffin amaqanda futhi ukujabulele njengokudla kwasekuseni okusuthisayo isonto lonke.

Ama-oats

"I-fiber eku-oats iyenza yomibili ibe nomsoco futhi igcwalise," kusho uWong. Nasi isizathu: I-Beta-glucan, i-fiber encibilikayo ku-oats, i-viscous kakhulu (funda: gooey). Lokhu kunciphisa ukugayeka kokudla, okudala izimpawu zokusutha futhi kukwenze uzizwe ugcwele, ngokocwaningo olushicilelwe ku Ukubuyekezwa Komsoco. UWong unezela ngokuthi i-oats nayo inegalelo empilweni yethambo, njengoba iqukethe i-calcium futhi i-magnesium, esekela ukumuncwa kwe-calcium ngokwenza kusebenze uvithamini D. Abantu abangenalo ubisi, thokozani! (Kuhlobene: Amaresiphi angu-9 aneProtein Oatmeal Aphezulu Angeke Akunike Ibhulakufesi FOMO)

Njengoba ebhekwa njengokudla okunempilo okukugcwalisayo, "ama-oats ayisidlo sasekuseni esifanelekile kubantu abanekhefu elide ngaphambi kokudla kwabo okulandelayo," kusho u-Wong. Kodwa-ke, uzofuna "ukugwema i-oats enambitheka, njengoba lezi zivame ukuba noshukela omningi owengeziwe," usho kanje. "Ngokuhamba kwesikhathi, ushukela omningi owengeziwe ungaholela ekutholeni isisindo [okungafuneki] nokuntuleka kokudla okunempilo." Esikhundleni salokho, thatha umzila we-DIY, ugcwalise inkomishi engu-1 ye-oats ephekiwe kalula - zama: I-Quaker Oats Old Fashioned Oats (Buy It, $4, target.com) - ngezinongo, amantongomane, nezithelo ezintsha (okwengeza i-fiber eyengeziwe, i-BTW) . Ufuna inketho evumelana nokuhamba? Yenza ama-muffin we-oatmeal noma ama-cookies we-oatmeal protein okokudla okulula okuhamba phambili kokudla okugcwalisayo okunempilo.

Ubhanana

Uma udinga ukulunywa ngokushesha, bamba ubhanana. Okunye kokudla okugcwalisa kakhulu, ubhanana uwumthombo omangalisayo we-fiber, "okunganciphisa indlela ukudla okudlula ngokushesha ngayo ohlelweni lwakho lokugaya, [okukusize] uzizwe ugcwele isikhathi eside," kusho u-Christensen. Iphinde kabili njengomthombo olula, wokubamba bese uhamba wama-carbohydrate, ohlinzeka ngomfutho wamandla, uyanezela. Thatha inothi ngokubhanqa ubhanana onamaprotheni namafutha, njenge-spoonful of peanut butter, njenge-Justin's Classic Peanut Butter (Buy It, $ 6, amazon.com). "Le combo izokunika amandla ngokuhlala uyimpushana, ungaphinde uzizwe ulambile ngemuva kwalokho," kusho uChristensen. (Bheka futhi: Amaresiphi Alula, Anempilo Kabhanana Wamantongomane Ozofuna Ukuwenza Ngokuphindaphinda)

Uma ubhanana wakho uthola amabala amnyama, ungasheshi ukuwajikijela. Amabala kungenxa "yenqubo ebizwa nge-enzymatic browning, eyenza ubhanana wakho uthambe futhi ube mnandi," uyaphawula. Ubhanana onsundu ulungele ama-muffin kabhanana, okuwukudla okugcwalisa okunempilo okuzokubamba phakathi kwemihlangano ye-Zoom. Ungakwazi futhi ukufriza ubhanana osikiwe futhi uwangeze kuma-smoothie akho asekuseni ukuze uthinte ubumnandi obuyikhilimu kanye ne-fiber egcwalisayo, kuphakamisa u-Christensen.

Ama-lentile

Ngomunye umthamo we-satiating fiber namaprotheni, finyelela ama-lentils. "Inkomishi eyodwa yamalentile iqukethe cishe amagremu angu-18 amaprotheni, ehlisa i-ghrelin," ngokusho kuka-Erin Kenney, M.S., R.D.N., L.D.N., H.C.P., isazi sezokudla esibhalisiwe. Iphinde "ikhuphule i-peptide YY, i-hormone ekwenza uzizwe ugcwele," kusho yena. Kepha qaphela: Njengokudla okune-fiber ephezulu, ukudla udali omningi kakhulu ngokushesha kungadala igesi nokuqunjelwa. Ngakho-ke, khulisa ukudla kwakho kokugcwalisa lokhu kudla okunempilo kancane kancane futhi uphuze amanzi amaningi ukuze usize i-fiber ihambe kahle ohlelweni lwakho lokugaya ukudla, kusho uKenney.

Esitolo, amalenti ayatholakala ekheniwe futhi omisiwe, kepha izinto ezisemathinini zivame ukuba ne-sodium eningi, kusho uKenney. Iya kuzinguqulo ezine-sodium ephansi noma upheke ama-lentile omisiwe (Ithenge, $ 14, amazon.com) ukugwema i-sodium eyengeziwe ngokuphelele. (Vele uqiniseke ukumanzisa udali owomisiwe ubusuku bonke ngaphambi kokupheka ukwephula i-phytic acid, evimbela amandla omzimba wakho wokumunca amaminerali afana ne-magnesium nensimbi etholakala kulokhu kudla okugcwalisayo, kuchaza uKenney.) Kusuka lapho, zama ukuphaka u-1/2 indebe ye-lentile nge-sauce ye-Bolognese eyenziwe ekhaya. “Ukubhangqa udali novithamini C kusuka kusosi katamatisi kusiza ekwenzeni ngcono ukumuncwa kwensimbi kudali,” kuphawula yena. Ungasebenzisa futhi 'em ukunqwabelanisa isaladi noma isobho noma njengenye indlela yenyama kuma-taco ngengxube yokudla okunempilo okukugcwalisayo.

Amantongomane

"Amantongomane aphezulu emafutheni angenashukela, abangela ukukhishwa kwe-cholecystokinin ne-peptide YY," kuchaza uKenney. La ma-hormone abanga ukusutha ngokunciphisa ijubane ukuhamba kokudla esiswini sakho, ngokusho kokubuyekezwa kwesayensi kwe-2017. Amantongomane aqukethe i-fiber kanye namaprotheni, okubuye kube nomthelela emuzweni wokugcwala.Okuwukuphela kwento ebuyayo: Amantongomane anamafutha amaningi (ngakho-ke, ama-calories), ngakho-ke khumbula ubukhulu bokuphaka, kusho uKenney. Ukudla okukodwa kwamantongomane kulingana nezipuni ezincane ezimbalwa noma ezimbili zebhotela, kusho i-AHA.

Awuqinisekile ukuthi yiluphi uhlobo lwamantongomane okufanele uxoxe ngalo? UKenney uthi khetha intandokazi yakho ngoba inguqulo ngayinye yalokhu kudla okugcwele okunempilo iwumthombo omuhle wamafutha e-monosaturated enempilo, amaprotheni, kanye ne-fiber. "Kodwa abanye banganikela ngezinzuzo eziphakeme abantu baseMelika abangazitholi zanele," uyanezela. Isibonelo, ama-alimondi aqukethe i-magnesium - 382 mg inkomishi ngayinye, ukuba abe ngqo - okuwumsoco abantu baseMelika abaningi abangenawo, uyachaza. (Okuhlobene: Amantongomane kanye nembewu eyi-10 enempilo kakhulu)

Akuwona wonke amantongomane agcina amashalofu emakethe yangakini ayalingana, nokho. “Amantongomane avame ukuthoswa ngamafutha angenampilo njenge-canola, amakinati namafutha emifino,” kuphawula uKenney. Ngaphezu kwalokho, zivame ukuthoswa emazingeni okushisa aphezulu, okudala ama-radicals mahhala ayingozi (izinto ezifanayo ezixhumene nezifo ezingamahlalakhona njengomdlavuza). "Kungcono ukuthenga amantongomane aluhlaza bese ukuwosa kancane ku-284 degrees Fahrenheit imizuzu engu-15," esho, "noma uthenge amantongomane agazingiwe omile" njengeNut Harvest Lightly Roasted Almonds (Buy It, $ 20, amazon.com). Ukusuka lapho, uwajikijele kusaladi, iyogathi, noma ingxube yendlela yokwenza ekhaya. Ungaphinda udle amantongomane into yokuqala ekuseni ukuze ulawule isifiso sakho sokudla usuku lonke, uyanezela.

Isobho

Uma unesikhathi esingu-zero ukulungiselela ukudla, inkomishi yesobho ingaba ngumsindisi wakho. Isihluthulelo siwukukhetha ukugcwaliswa, amasobho enziwe ngaphambilini anenhliziyo ane-fiber ephezulu, amaprotheni, namanzi futhi anesodium ephansi, kusho uKenney. "Khetha isobho eliqukethe okungenani u-3 gramu wefayibha emifino noma kubhontshisi," uphakamisa. Kodwa-ke, "amasobho amaningi asemathinini awanikeli ngamagremu ama-25 kuya kwangu-30 amaprotheni ukuqedela ukudla," ngakho-ke hamba ngesobho elenziwe ngomhluzi wethambo, isithako esinothe ngamaprotheni. Zama: Amapaki kanye ne-Nash Tuscan Vegetable Bone Broth Soup (Buy It, $24, amazon.com), kuncoma u-Kenney.

Ekhaya, ungenza isobho eliyisisekelo elifakwe ethini ngisho nangaphezulu kokudla okugcwele okunempilo ngokungeza imifino efriziwe, ubhontshisi okheniwe we-sodium ephansi, kanye nenkukhu yerotisserie ephekwe ngaphambilini. Usayizi ojwayelekile wokuphaka isobho elisemathinini inkomishi eyodwa, kusho uKenney, ngakho-ke zama ukusebenzisa cishe inkomishi ye-1/4 yesengezo ngasinye. (Okuhlobene: Le Recipe Elula, Enempilo Yenkukhu Yenkukhu Isiphuzo Isidlo Esiduduzayo Oyidingayo)

Izinhlanzi Ezinamafutha

Ukwengeza izinhlanzi ezinamafutha, njenge-salmon noma i-tuna, ohlwini lwakho lokulungiselela ukudla kunganqanda ngokuphawulekayo indlala. Konke kungenxa yokuqukethwe okuphezulu kwamafutha omega-3 namaprotheni asezinhlanzini, kusho uChristensen. Uma umusha ekuthengeni izinhlanzi, ungacabangi kakhulu ngakho, kusho uChristensen. "Abantu abaningi abadli inhlanzi eyenele njengoba injalo, ngakho-ke qala ngokuyithenga ngokujwayelekile." Izinhlanzi ezifriziwe zivame ukubiza kakhulu, ngakho-ke hamba nalokho uma zilungele kangcono isabelomali sakho. Uma sekuyisikhathi sokupheka lokhu kudla okunempilo, zama ukubhaka ukukhipha ukunambitheka kwakho ngenkathi ugcina izithako zincane, kuphawula uChristensen. Ungaphinda uzame inhlanzi ethosa umoya, "ekunikeza ukufiphala okufunayo ngaphandle kokuzizwa usinda kakhulu esiswini," usho kanje. Phaka insipho yakho yezinhlanzi, imvamisa cishe ama-ounces ama-4, ngohlamvu oluphelele (isb. Irayisi elinsundu, i-quinoa) noma ubhatata obhakiwe, usho kanjalo. Ndawonye, ​​amaprotheni, amafutha, nama-carbohydrate kuzoqinisekisa ukuthi kukugcina ugcwele.

I-Popcorn

Ukulangazelela ukudla okulula okufana nokudla okulula? Finyelela ku-popcorn, ukudla okusanhlamvu okuphelele. “Kuwumthombo omuhle wamavithamini, amaminerali, kanye ne-fiber, okuyikhona okwenza kube ukudla okunempilo okukugcwalisayo,” kuchaza uWong. Futhi uma kwenzeka udinga ubufakazi, isifundo se-2012 ku- Ijenali Yezokudla ithole ukuthi ama-popcorn andisa ukusutha ngaphezu kwama-chips amazambane.

Ukudla okulula okunempilo ngaphansi kwama-calories ayi-100, khomba izinkomishi ezi-3 zama-popcorn, kusho uWong. "Gwema ama-popcorn ashintshwayo, ikakhulukazi uma efakwe ibhotela ngaphambili noma enambitheka," njengoba lezi zinketho zivame ukuba namafutha angenampilo (okungukuthi amafutha agcwele), usawoti, ushukela, nezithako zokwenziwa. Esikhundleni salokho, hamba ngama-popcorn angenawo umoya (Thenga wona, $ 11, amazon.com) bese ufaka izinongo, amakhambi, nocezu lwamafutha omnqumo. "I-paprika ne-garlic powder kuyizinketho ezimnandi, futhi uma ufisa okuthile okushizi, zama ukufafaza imvubelo enomsoco," kuphakamisa u-Wong. Ama-popcorn amahle, i-FTW.

I-yogurt yamaGrikhi

"Iyogathi yesiGreki iwukudla okunempilo okukugcwalisa ngenxa yenani eliphezulu lamaprotheni," kusho u-Wong. "Isitsha esingamagremu angu-170 (ama-ounces angu-6) sinikeza cishe amagremu angu-17 wamaprotheni ... cishe amaqanda angu-3!" Ucwaningo lwango-2015 lwaze lwathola ukuthi iyogathi ingakhuphula amahomoni asuthisayo njenge-peptide YY kanye ne-glucagon-like peptide-1 (GLP-1). I-yogurt yamaGrikhi nayo ingumthombo omuhle kakhulu we-calcium, ebaluleke kakhulu emathanjeni akho, izinwele, imisipha nezinzwa, kusho uWong.

Ukuze uzuze ngokugcwele kulokhu kudla okunempilo, bhangqa idlanzana lamantongomane — okunye ukudla okugcwalisayo! - ngesiqukathi esisebenza kanye se-yogurt yamaGrikhi, njenge-Fage's Total Plain Greek Yogurt (Ithenge, $ 2, freshdirect.com). Amantongomane engeza amafutha anempilo kanye nefayibha ku-yoghurt yesiGreki ecebile ngamaprotheni, enza inhlanganisela ye-A + yezakhi ezisuthisayo, uyachaza. Vele uqiniseke ukuthi ubheka ushukela ongeziwe, ongawuthola ezinhlotsheni ezifakiwe.

Buyekeza kwe-