Ukudla okulula okunempilo okungu-12 Kokulahlekelwa Isisindo, Ngokusho Kwezokudla

-Delile

• Okufanele Ukufune Esidlweni Esinempilo Sokulahlekelwa Isisindo
• Ama-Snacks Athengwa Kakhulu Esitolo Sokunciphisa Isisindo
• Izinkukhu ezosiwe
• IPepitas ne-Applesauce
• Ama-Crackers ama-Flaxseed and Spread
• Amabha e-Fruit and Nut Granola
• Amaphakethe we-Oatmeal Angashukela
• Ukudla Okulula Okuzenzelwayo Kokunciphisa Isisindo
• Ama-Raspberries nama-Walnuts
• Amaqanda Abilisiwe Noshizi
• I-yogurt yamaGrikhi namajikijolo
• Imifino eluhlaza kanye ne-Ranch Dip
• Izinsuku ZaseMedjool Zigcwele Ibhotela Le-Nut
• Amaphrotheni Isnack Box
• Buyekeza kwe-

Ngeke ngikugcobe: Ukufinyelela izinhloso zakho, kungaba ukunciphisa umzimba noma ukudla ukudla okunempilo, kungaba nzima. Ukusetha lezi zinhloso kungazizwa njengengxenye elula. Ukunamathela kubo ngaphandle kokuzizwa ulambile futhi, ngingathi, nginqotshwe? Hhayi-ke, lokho kungazizwa kukubi kakhulu lapho kungenakwenzeka, ikakhulukazi uma ulandela ukudla okunomkhawulo. Futhi nakuba, yebo, ukudla ngokushoda kwekhalori kuyinsika yokuncipha kwesisindo, ukuhlala usuthe futhi wanelisekile nakho kubalulekile. Ngaphandle kwalokho, ungazizwa uncishwa ngokwengeziwe futhi, ekugcineni, ulahle imigomo yakho. Hheyi, kungenzeka - kepha akudingeki.

Faka: ukudla okulula.

Izeluleko zokudla kwangaphambilini kungenzeka zikuqinisekise ukuthi ukuncipha phakathi kokudla kuyisitha esifa somzimba sokuncipha. Isexwayiso se-Spoiler: Akunjalo. Kunalokho, ukufinyelela (igama elingukhiye!) ukudla okulula okunempilo kungase kukusize uhlale unamandla futhi kukusize ugweme lezo zigaba ezilengayo eziholela ekudleni iphayinti lika-Ben noJerry esidlweni sakusihlwa. (Futhi, akukho ukwahlulela - sonke sike saba khona futhi, i-TBH, ngezinye izikhathi i-Half Baked impela okudingayo.)

Manje, akusikho konke ukudla okulula okwenziwe kulingana - futhi lokhu kuyiqiniso ikakhulukazi uma kukhulunywa ngokufinyelela imigomo. Ngakho ...

Okufanele Ukufune Esidlweni Esinempilo Sokulahlekelwa Isisindo

Ukuvuselelwa okusheshayo: Amaphrotheni, i-fiber, namafutha anempilo konke kukhulisa isici sokudla okunomsoco nokudla okulula, okusho ukuthi uzozizwa ugcwele isikhathi eside futhi ungabi namathuba amaningi okudla ngokweqile, kusho uSheri Vettel, RD, ingcwethi yezokudla ebhalisiwe evela ku-Institute from Integrative Nutrition . Le trio ibuye igaywe kancane kune-carbohydrate elula, esiza ukulawula amazinga kashukela egazini, uyanezela. Faka ama-carbs okusanhlamvu okuphelele ekuxubeni futhi uqinisekile ukuthi uzokwehla ushukela wegazi owehlayo (kanye nokucasuka kanye nezifiso eziza nakho). (Okuhlobene: I-14 Izinto Ezihlanya Abantu Abazenzayo Ukwengeza Amaprotheni Engeziwe Ekudleni Kwabo)

Nakuba amaprotheni, i-fibre, namafutha anempilo kuyizici ezibalulekile zesitayela sokudla esinempilo, futhi ayizingxenye ezibalulekile zokudla okuhloselwe ukufinyelela imigomo yokulahlekelwa isisindo. Lokho kungenxa yokuthi zikugcina ugcwele isikhathi eside kanye nenani eliphansi lamakholori. (Khumbula: Ukunciphisa ama-kilojoule, ngisho nakancane, kungadlala indima enkulu ekusizeni ukuthi wehlise isisindo.) Amaprotheni, isibonelo, athatha isikhathi esiphindwe kabili kune-carbohydrate ukugaya, akugcine ugcwele ngokuphindwe kabili inani lamakholori afanayo (womabili babe nama-calories amane igremu ngalinye), kusho u-Audra Wilson, RD, udokotela wezokudla obhalisiwe e-Northwestern Medicine Metabolic Health and Surgical Weight Loss Centre e-Delnor Hospital. Amafutha aphilile nawo asiza ukwaneliseka futhi engeza ukunambitheka kwama-calories ayisishiyagalolunye ngegramu ngayinye, uyanezela.

Enye ingxenye ebalulekile okufanele icatshangelwe, ngokusho kukaVettel? I-Bio-individuality, aka umqondo wokuthi wonke umuntu unezidingo ezihlukile noma izidingo zokudla okunomsoco. Isibonelo, ungakanani amaprotheni wena (vs., yithi, umama wakho) ongadinga ukuhluka kuye ngobudala, impilo yonke, kanye nezinga lomsebenzi womzimba, uyachaza. Lokhu kusho ukuthi kubantu abaningi, ukugxila kumagremu athile efayibha noma amaprotheni akudingekile ngokuphelele.

"Ngiphakamisa nokuthi ubheke ubukhulu bezakhi zomzimba ekukhetheni kwakho ukudla, kunokuba ubheke umgomo oqinile wekhalori," kusho uVettel. "Lalela umzimba wakho ukuze ubone ukuthi udinga uphethiloli ongakanani, uma ukhona, phakathi kokudla."

Uma u yenza badinga okuthile, uVettel uncoma ukudla okulula okwehlisa isisindo okubandakanya okungenani okubili kokulandelayo: imifino, isithelo, okusanhlamvu okuphelele, amafutha aphilile, noma umthombo wamaprotheni onamafutha. "Hlonipha ukuthi ezinye izinsuku ukudla okulula kungase kube nama-calories amaningi kunabanye, futhi lokho kulungile," usho kanje.

Phambili, uhlu lokudla okulula okuthengwe esitolo futhi okwenziwe ekhaya okunomsoco okulandela le fomula, ngakho-ke ukuphela kwento oyidingayo ukuyenza isitoko futhi uzilungiselele. (Okuhlobene: Abaqeqeshi Abadliwayo Abadlayo Emuva Kokuzivocavoca kanye Ne-Dietitians Bafunga)

Ama-Snacks Athengwa Kakhulu Esitolo Sokunciphisa Isisindo

Izinkukhu ezosiwe

Ukudla ngqo ngaphandle kwethini lama-chickpeas kungahle kungazwakali kumnandi kakhulu, kepha kuguqule kube ukulunywa okuncane futhi kube okunye okunempilo kuma-chips. Ngenkathi ukwazi ukwenza i-DIY, u-Biena wenza kube lula ngezikhwama zabo zokuthi zibambe bese uhamba zamachickpeas agazingiwe (Yithenge, $13 ngephakethe elingu-4, amazon.com). "Banikela ngo-8 gram we-protein no-8 gram we-fibre cishe ama-calories ayi-140 ukuze uqede ukuthamba kwakho ntambama, kusho uBethany Doerfler, RD, ongudokotela obhalisiwe wezokudla e-Northwestern Memorial Hospital. Itholakala ngezinhlobonhlobo zama-sweet and savory, lezi zinempilo Ukudla okulula kokuncipha kwesisindo nakho "kuyindlela enhle kakhulu yalabo abangezwani namantongomane," kunezela u-Doefler.

IPepitas ne-Applesauce

Icebile nge-magnesium ekhuthaza isimo sengqondo, ama-pepitas - imbewu yethanga ngaphandle kwegobolondo (igobolondo) - yenza ukudla okulula okunempilo kungakhathaliseki ukuthi unemigomo yakho. Vele uthathe lezi Superseedz (Buy It, $23 for 6, amazon.com) isibonelo: Ngamagremu angu-2 wefayibha, amagremu angu-7 weprotheyini, namagremu angu-12 wamafutha anempilo enkomishini engu-1/4 nje, angaphezulu okucacile- i-nosh. Ukuze uthole inketho ene-fibrous kakhudlwana, hlanganisa lesi siphuzo esishisayo sokulahlekelwa isisindo nama-apulasi angenashukela, angengezwe ushukela, kusho u-Doerfler.

Ama-Crackers ama-Flaxseed and Spread

Ngabo bonke abaqhekeki abagcwele imakethe, kungaba nzima ukuthola ukuthi yikuphi okufanelekile ukuthengwa - okungukuthi, kuze kube manje. Ngokuzayo lapho ufuna okunye kokudla okulula kokuncipha kwesisindo, skena isuphamakethi yakho yangakini ukuthola ama-crackers anefayibha ephezulu, njengaleyo evela ezimbewini zefilakisi, ukukugcina ugcwele isikhathi eside. UDoerfler uncoma iMary's Gone Crackers Super Seed (Ithenge, $ 27 ngepakethe engu-6, amazon.com) noma iFlackers Flaxseed Sea Salt Crackers (Buy It, $ 5, thrivemarket.com), womabili la "abhanqana kahle nebhotela lembewu, ashaye ukwatapheya , noma ushizi, "usho njalo.

Amabha e-Fruit and Nut Granola

Uma kukhulunywa ngemigoqo yegranola, khumbula lawa magama amathathu: yigcine ilula. Hlukana nalezo ezinohlu olude lwezithako kanye noshukela omningi, futhi esikhundleni salokho hamba uyofuna izinti ezinezithelo ezomisiwe (njengamadethi) namantongomane, njengoba egcwele ukugcwalisa i-fiber namaprotheni, kusho u-Vettel. Zama: KIND Blueberry Vanilla Cashew Bar (Thenga It, $ 8, target.com), enama-gramu ayi-12 amafutha, ama-5 amagremu efayibha, nama-5 amagremu wamaprotheni. (Bheka futhi: Amabha weGranola enzelwe ekhaya futhi anempilo ye-Better On-the-Go Snacking.)

Amaphakethe we-Oatmeal Angashukela

Asikho isidingo sokumisa isitimela se-oatmeal ngesikhathi sasekuseni; gcina lowo mfana omubi egijima usuku lonke. I-Oatmeal iqukethe i-beta-glucan, i-fiber encibilikayo eyehlisa i-cholesterol futhi, nayo, ingasiza ekunciphiseni ubungozi besifo senhliziyo, kusho uDoerfler. Futhi lapho i-fiber encibilikayo ihlangana namanzi nolunye uketshezi, yakha into efana ne-gel eyenza lolu hlobo lwe-fiber igcwalise - kuthatha isikhala somzimba esiswini sakho futhi kusiza ukwakha indle njengoba ihamba ngepheshana le-GI. Beka lawa maphekhi asebenza kanye etafuleni lakho ukuze uthole umoya opholile, opholile, muhle ukudla okulula okuzuzisayo kwesisindo. Khetha izinhlobo ezingasetshenziswanga, ezinjenge-Trader Joe's Unsweetened Instant Oatmeal Packets (Thenga It, $ 24 ngamaphakethe ayi-16, amazon.com), lungiselela ngobisi olungenashukela (ubisi luzofaka amaprotheni futhi), bese ugovuza ngezithelo. (Bheka futhi: Yini I-Dietitians Engayithenga kwa-Trader Joe's nge-$ 30 nje)

Ukudla Okulula Okuzenzelwayo Kokunciphisa Isisindo

Ama-Raspberries nama-Walnuts

Lokhu ukumataniswa okunamandla kwenza okunye kokudla okulula kakhulu kokunciphisa umzimba, ngokusho kukaVettel. Amajikijolo agcwele i-fiber (amagremu angu-8 indebe ngayinye) futhi ama-walnuts aluhlaza, angenasawoti (hamba ku-1 oz) agcwele amafutha kanye namaprotheni ukuze asuthe. Ngaphezu kwalokho, ama-walnuts nawo acebile ekulweni nokuvuvukala kwe-omega-3 fatty acids, engasiza kakhulu ekufinyeleleni imigomo yakho, njengoba ukuvuvukala kuvame ukuhlotshaniswa nokuzuza kwesisindo futhi kungenza ukulahlekelwa isisindo kube nzima nakakhulu, uyachaza.

Amaqanda Abilisiwe Noshizi

"Ukudla okulula futhi okulula engikuthandayo amaqanda amabili abilisiwe kanzima noshizi ongu-1 oz osekhulile, njenge-cheddar ebukhali, i-parmesan, i-bleu, i-swiss, noma i-brie," kusho u-Autumn Bates, C.C.N, isazi somtholampilo esiqinisekisiwe eCalifornia. Igcwele amaprotheni namafutha - cishe amagremu angama-20 ngalinye - ngamakhalori angaba ngu-270, uyachaza. "Ushizi osekhulile nawo unamazinga aphansi e-lactose anganciphisa ukucindezeleka kwe-GI."

I-yogurt yamaGrikhi namajikijolo

Inkomishi eyodwa yogurt yaseGreek inikezela ngamagremu ayi-12-14 wokugcwalisa amaprotheni cishe kwama-calories ayi-80-120, kusho uWilson. Bheka iyogathi yesiGreek engenaswidi noma engenashukela, njengeYogathi ye-Chobani ye-Non-Fat Plain Greek (Thenga, $6, freshdirect.com). Ukungeza inkomishi eyodwa yamajikijolo kuthatha lesi sidlo esinempilo sokudla okuya ezingeni elilandelayo nge-fiber eyengeziwe, amavithamini, namaminerali, kusho uWilson. Futhi izithelo zikashukela eziphansi (njengamajikijolo) noma imifino kungakusiza uzizwe ugcwele hhayi ama-calories amaningi, uyanezela.

Imifino eluhlaza kanye ne-Ranch Dip

Kwesinye isikhathi ukudla kumane nje kuyisitsha sokudla okucwilisiwe. Esikhundleni samaphiko enkukhu, bhanqa inkomishi eyodwa yemifino eluhlaza - okungukuthi izaqathe, isilimo esidliwayo esinamagatsha anamanzi, noma upelepele wensimbi - ngediphu ye-DIY ephundu. Ukuphela kokufanele ukwenze ukuxuba amaphesenti ama-2 ama-yogurt ama-Greek nepakethe le-ranch (i-Buy It, $ 2, thrivemarket.com), kuchaza uWilson. "Kuyisidlwana esihle esinamafutha amancane anempilo namaprotheni amaningi - cishe amagremu ayi-12 nge-4 oz," uyanezela. Futhi i-ICYDK, imifino ibhekwa njengenye yezidlo ezingcono kakhulu zokwehlisa isisindo (futhi, i-TBH, ama-snacks jikelele) ngoba ungawadla kakhulu ngamakhalori angengakanani - futhi, athatha isikhala esiswini sakho, okwenza lokho kugcwele. (wenelisekile) umuzwa, futhi unikele ngezakhamzimba eziningi ezibalulekile.

Izinsuku ZaseMedjool Zigcwele Ibhotela Le-Nut

Icebile ngama-antioxidants okulwa nezifo, izinsuku ziyi-post-sidlo (noma phakathi nendawo yokudla) ukwelapha ukwanelisa izinyo lakho elimnandi. Kubonakala sengathi ukukhahlela ukudla okulula okunoshukela? Zama ukushintshanisa I-Sour Patch Kids yakho evamile ukuze uthole izithelo ezinoshukela ngokwemvelo noma uzame lesi sakhi sokuncipha kwesisindo. Izinsuku eziphezulu ezingu-2-3 nje ngebhotela lamantongomane, amaprotheni namafutha anempilo enza ukudla okulula okusuthisayo. Ungazama nokuqandisa le duo uma uthanda ukuphatha okweqhwa. (Ungazama futhi okunye kwalokhu kudla okunoshukela okunempilo ukwelapha ukufisa kwakho.)

Amaphrotheni Isnack Box

Ngenkathi kunezinguqulo ezitholakala kwa-Starbucks - iBates ezincomayo uma usugijima - futhi nasesitolo, ungonga imali (nezithasiselo) ngokwenza ibhokisi lakho lamaprotheni. Qala ngamakhyubhu kashizi anamafutha aphansi (~1-2 oz) noma inyama ethambile (~2-3 oz), engeza cishe 1/4 inkomishi yama-alimondi noma ama-pistachio, bese uqeda ngenkomishi eyodwa yamagilebhisi noma amajikijolo, Kusho uWilson. Lesi sidlo esinempilo sokulahlekelwa isisindo sine-trifecta: i-fiber, amaprotheni, namafutha enempilo. Okuhle kunakho konke ukuthi ungaxuba ama-flavour nezinketho nsuku zonke.

Buyekeza kwe-