Ukudla okulula okunempilo Izingane Zakho Ziyokuthanda

-Delile

• 1. Yogathi
• 2. Amapapa
• 3. Isilimo esidliwayo esinamagatsha anamanzi ngebhotela lamantongomane namagilebhisi omisiwe
• 4. Amantongomane
• 5. Inhlanganisela yomzila
• 6. Amapheya asikiwe ngoshizi we-ricotta
• 7. Ushizi wekotishi
• 8. Uhayayi
• 9. Ucezu lweshizi
• 10. Veggie pita ephaketheni
• 11. Izithelo bushelelezi
• Berry smoothie
• 12. Amaqanda abilisiwe
• 13. Amabhisikidi e-banana oat
• Amabhisikidi e-banana oat
• 14. Amaphakethe we-Raisin snack
• 15. I-Turkey ne-avocado roll-up
• 16. Amafreyimu amazambane abhakiwe
• Amafriji amazambane amnandi
• 17. Ukhukhamba
• 18. Izipisi ezindala
• Ama-chip ase-Kale
• 19. Izinduku zecarrot kanye nehummus
• 20. Amandla amabhola
• Amandla amabhola
• 21. Upelepele wensimbi kanye ne-guacamole
• 22. Abaqhekezi bokusanhlamvu kanye nebhotela le-nut
• 23. Ucezu lwesithelo
• 24. Ibhotela lamantongomane nebhanana quesadilla
• I-peanut butter nebhanana quesadilla
• 25. Iminqumo
• 26. Ama-apula nedinathi
• 27. Izithelo ezifriziwe popsicles
• 28. Ingxenye yesemishi
• Okubalulekile

Izingane ezikhulayo zivame ukulamba phakathi kokudla.

Kodwa-ke, ukudla okulula okuningi okuhlanganisiwe kwezingane akunampilo ngokweqile. Zivame ukugcwala ufulawa ocwengisisiwe, ushukela ongeziwe, nezithako zokufakelwa.

Isikhathi se-Snack siyithuba elihle lokuthwebula izakhi zomzimba ezengeziwe ekudleni kwengane yakho.

Esikhundleni sokudla kokudla okucutshungulwe kakhulu, gcwalisa isisu sengane yakho ngokudla okuphelele okuzonikeza amandla nokondleka.

Nalu uhlu lokudla okulula kwezingane okunempilo futhi okumnandi.

1. Yogathi

I-yogurt iyisidlo esihle kakhulu sezingane ngoba ingumthombo omuhle wamaprotheni ne-calcium. I-calcium ibaluleke kakhulu emathanjeni asathuthuka ezingane ().

Amanye ama-yogurt nawo aqukethe amabhaktheriya aphilayo, azuzisa uhlelo lokugaya ukudla (,).

Ama-yogurts amaningi athengiselwa izingane anoshukela omningi. Esikhundleni salokho, khetha i-yogurt egcwele, enamafutha amaningi bese uyithambisa ngezithelo ezintsha noma ugcobho lwezinyosi.

Noma kunjalo, qiniseka ukuthi ungaziniki uju izinsana ezingaphansi kwezinyanga eziyi-12 ubudala, ngoba zisengozini enkulu yokutheleleka okunzima okubizwa nge-botulism ().

2. Amapapa

Ungabheka ama-popcorn njengokudla okungenamsoco, kepha empeleni kuyinhlamvu ephelele enomsoco.

Inqobo nje uma ungayicwilisi kocwecwe abangenampilo, ama-popcorn angaba yisidlwana esinempilo sezingane. Yenza i-popcorn yakho emoyeni, uyigcwalise ngebhotela elincane, bese ufafaza ushizi weParmesan ogayiwe ngaphezulu.

Kodwa-ke, qaphela lapho unikeza ama-popcorn ezinganeni ezincane, ngoba kungaba yingozi yokuchofoza.

3. Isilimo esidliwayo esinamagatsha anamanzi ngebhotela lamantongomane namagilebhisi omisiwe

Isilimo esidliwayo esinamagatsha anamanzi nebhotela lamantongomane kanye namagilebhisi omisiwe, kwesinye isikhathi abizwa ngokuthi “izintuthwane ku-log,” kuyindlela emnandi yokwenza ingane yakho idle imifino.

Sika isiqu sesilimo esidliwayo esinamagatsha anamanzi sibe yizicucu ezintathu noma ezine, usakaze ibhotela lamantongomane ngaphakathi kwesilimo esidliwayo esinamagatsha anamanzi, bese uhlela omisiwe abambalwa ngaphezulu kwebhotela lamantongomane.

Lokhu kudla okuhlanganisiwe kuletha ibhalansi enhle yama-carbs, amaprotheni, namafutha.

Vele uqiniseke ukuthi uthenga ibhotela lamantongomane ngaphandle koshukela noma uwoyela wezitshalo.

4. Amantongomane

Amantongomane aphezulu emafutheni aphilile, kanye nama-fiber nama-antioxidants. Amafutha wokudla abalulekile ekusekeleni ukukhula ezinganeni (,).

Odokotela babevame ukuncoma ukugodla amantongomane ezinganeni ngenxa yengozi yokungavumelani nezinto ezithile, kepha ubufakazi bamuva nje buveza ukuthi ukwethula amantongomane esemncane kwehlisa le ngozi (, 8,).

Noma kunjalo, amantongomane angaba yingozi yokuchofoza, ngakho-ke qiniseka ukuthi ingane yakho iyakwazi ukuphatha ukuthungwa ngaphambi kokunikeza amantongomane njengesidlo.

5. Inhlanganisela yomzila

Inqobo nje uma ingane yakho ingezwani namantongomane, ukuhlanganiswa kwethrekhi kuyisidlwana esinempilo sokudla kwezingane ekuhambeni.

Iningi lemixube yezentengiselwano liqukethe amaswidi eshokoledi, anoshukela omningi, kepha ungazenzela kalula ekhaya.

Ukuze uthole uhlobo olunempilo, hlanganisa amantongomane, izithelo ezomisiwe, nokusanhlamvu okusanhlamvu okuphelele.

6. Amapheya asikiwe ngoshizi we-ricotta

Amapheya angumuthi omnandi futhi kulula ukuthi omncane awudle lapho esikwa aba yizicucu. Amapheya anefayibha eningi futhi aqukethe izinhlanganisela zezitshalo (10, 11).

Sabalalisa ucezu ngalunye noshizi we-ricotta ukwengeza umthombo wamaprotheni ne-calcium ekudleni kwengane yakho.

7. Ushizi wekotishi

I-Cottage shizi ushizi omusha futhi o-creamy othambile ngokwanele ukuthi nezinsana zidle.

Inothe ngamaphrotheni nomthombo omuhle we-selenium, uvithamini B12, ne-calcium. I-Vitamin B12 ibalulekile ekukhuleni okufanele nasekuthuthukiseni ubuchopho ezinganeni ().

Ungakhonza i-cottage shizi wedwa, uyibeke phezulu ngezithelo ezintsha noma ezomisiwe, noma uyisebenzise njengokusakazeka okunokhilimu ku-toast kakolweni ophelele.

8. Uhayayi

I-Oatmeal yisidlo sasekuseni esinempilo sezingane kodwa futhi yenza isidlo esikhulu.

Ama-oats anefayibha eningi encibilikayo, ekhulisa inani lamagciwane azuzayo emgudwini wokugaya ukudla, kanye nezinye izinzuzo zezempilo ().

Yeqa amaphakethe anephunga elimnandi, anoshukela omningi, bese wenza i-oatmeal yakho ngama-oats aphelele. Engeza nge-1/8 isipuni sesinamoni namanye ama-apula aqoshiwe ngobumnandi.

Uma wenza i-oatmeal ngobisi esikhundleni samanzi, izokwengeza amaprotheni kanye ne-calcium eyengeziwe.

9. Ucezu lweshizi

Ushizi wenziwe kakhulu ngamaprotheni namafutha futhi uwumthombo omuhle we-calcium.

Ucwaningo lukhombisa ukuthi ukudla ushizi neminye imikhiqizo yobisi kuxhunyaniswe nekhwalithi yokudla esezingeni elingcono kakhulu.

Ukudla okunobisi olunamafutha aphelele kunomthelela omkhulu kuzidingo zokudla okunomsoco kwengane kwe-calcium, i-magnesium, namavithamini A no-D (, 15,,).

Ushizi unikeza izingane amaprotheni asezingeni eliphakeme, adingekayo ekukhuleni okufanele. Amaprotheni azobasiza futhi bazizwe begcwele phakathi kokudla (,).

Ngaphezu kwalokho, ezinye izifundo zithi izingane ezidla ushizi mancane amathuba okuthi zithole izimbotshana (,).

10. Veggie pita ephaketheni

Abanye abazali bacabanga ukuthi kunzima ukwenza izingane zabo zidle imifino. Kepha uma wenza kube mnandi kubo, maningi amathuba okuthi bazame imifino.

Sakaza i-hummus ephaketheni le-pita likakolweni ogcwele bese ugoqa imifino eluhlaza, njeng izaqathe, ukhukhamba, ulethisi nopelepele. Vumela ingane yakho ikhethe imifino embalwa bese igcwalisa i-pita.

Imifino ilayishwe amavithamini namaminerali abalulekile, futhi izingane eziningi azidli ngokwanele zazo ().

11. Izithelo bushelelezi

Izithelo ezibushelelezi ziyindlela enhle yokupakisha izakhamzimba eziningi ku-snack esincane.

Ungangeza nemifino ku-smoothie. Ngobumnandi besithelo, ingane yakho ingahle ingaboni nokuthi balapho.

Sebenzisa izithako ezintsha nezintsha futhi uvikele ijusi yezithelo, enoshukela omningi.

Kunenhlanganisela engenakubalwa ongazama, kepha nansi iresiphi eyodwa ye-smoothie yokuqalisa:

Berry smoothie

Izithako ze-4 servings:

• 2 izinkomishi (60 amagremu) wesipinashi esisha
• 2 izinkomishi (300 amagremu) amajikijolo afriziwe
• 1 inkomishi (240 ml) yeyogathi engenalutho
• 1 inkomishi (240 ml) yobisi lonke noma ubisi lwe-alimondi
• Isipuni esingu-1 (20 amagremu) soju

Faka zonke izithako ku-blender bese uhlangana kuze kube bushelelezi.

12. Amaqanda abilisiwe

Gcina amaqanda abiliswe kanzima esiqandisini ukuze uthole ukwelashwa okusheshayo, okunamaprotheni amaningi.

Amaqanda anomsoco kakhulu futhi angukudla okuhle kwezingane. Banikela ngamaprotheni asezingeni eliphakeme kanye namavithamini namaminerali amaningana, kufaka phakathi uvithamini B12, i-riboflavin, ne-selenium (23,).

Futhi aqukethe i-lutein ne-zeaxanthin, ama-carotenoid amabili alusizo empilweni yamehlo ().

Ngaphezu kwalokho, ingomunye wemithombo yokudla ehamba phambili ye-choline, ivithamini edingekayo ekukhuleni kobuchopho obufanele (,).

13. Amabhisikidi e-banana oat

Amakhukhi kabhanana azenzele wona awukudla okulula kwezingane okunambitheka njengokwelashwa.

Lawa makhukhi athola ubumnandi bawo kubhanana ocubuziwe kunoshukela ocwengekile.

Ushukela ocwengekile uhlotshaniswa nezinkinga zezempilo ezinganeni, njengengozi eyengeziwe yesifo senhliziyo, ukukhuluphala kwengane, nohlobo lwesifo sikashukela sohlobo lwe-2 (28,,).

Amabhisikidi e-banana oat

Izithako:

• Ubhanana o-3 ovuthiwe, umashed
• 1/3 indebe (80 ml) kawoyela kakhukhunathi
• 2 izinkomishi (160 amagremu) ama-oats agoqiwe
• 1/2 inkomishi (80-90 amagremu) yamashokholethi amancane noma izithelo ezomisiwe
• 1 isipuni (5 ml) se-vanilla

Hlanganisa zonke izithako endishini. Faka izipuni zenhlanganisela yekhukhi eshidini lekhukhi eligcotshisiwe bese ubhake imizuzu engu-15-20 ku-350 ° F (175 ° C).

14. Amaphakethe we-Raisin snack

Omisiwe bangamagilebhisi omisiwe. Bacishe babe nazo zonke izakhamzimba ezitholakala kumagilebhisi amasha - kodwa ngephakeji elincane.

Ama-Raisin aqukethe inani elihloniphekile lensimbi, umsoco izingane eziningi ezingakutholi ngokwanele, futhi okudingekayo ukuhambisa umoya-mpilo emzimbeni wakho wonke (31,).

Ngaphezu kwalokho, omisiwe bapakisha izinhlanganisela zezitshalo, kufaka phakathi i-oleanolic acid, engavikela amazinyo engane yakho emigodini ngokuvimbela amagciwane ekunamatheleni kuwo (,).

Amaphakethe we-Raisin snack ayinto elula yokudla nokudla okunempilo kakhulu kunokudla okuningi okulula.

15. I-Turkey ne-avocado roll-up

I-turkey ne-avocado roll-up kuyinto elula ukudla, ukudla okulula okunempilo.

I-Turkey ingumthombo omuhle wamaprotheni, obhekene nokwakha nokulungisa izicubu emzimbeni wakho. Kubuye kugcwalise kakhulu, okungasiza izingane zizizwe zanelisekile phakathi kokudla ().

Ukwatapheya ugcwele amafutha anempilo yenhliziyo, kanye ne-fiber, i-folate, i-pantothenic acid, i-potassium, ama-antioxidants amaningana, namavithamini C no-K (35).

Ukwenza i-turkey ne-avocado roll-up, qala ucwecwe bese usika i-avocado. Phonsa ngobumnene izingcezu kujusi we-lime ukuvimbela ukugqama. Songa ucezu olulodwa lwe-turkey uzungeze ucezu ngalunye lwekotapeya.

16. Amafreyimu amazambane abhakiwe

Ubhatata ungomunye wemithombo ecebe kakhulu ye-beta-carotene, umsoco ongaguqulwa ube uvithamini A ngumzimba wakho. Kufaka isandla emehlweni nesikhumba esinempilo (36).

Amafreyimu amazambane abhakiwe azenzele, ayindlela yokudla okunomsoco kuma-fries aseFrance.

Amafriji amazambane amnandi

Izithako:

• 1 ubhatata omusha
• 1 isipuni (5 ml) samafutha omnqumo
• Usawoti wolwandle

Faka ikhasi bese usika ubhatata. Phonsa amazambane ngamafutha omnqumo bese ufafaza usawoti wasolwandle. Bhaka kushidi lekhukhi ku-425 ° F (220 ° C) imizuzu engama-20.

17. Ukhukhamba

Ukhukhamba ngamakhukhamba abilisiwe ngosawoti nasemanzini.

Ziwumthombo omuhle kavithamini K, kanti eminye imikhiqizo iqukethe nama-bacterium ama-probiotic, alungele uhlelo lokugaya ukudla (,,).

Amakhukhamba aqukethe uviniga awanawo ama-probiotic, ngakho-ke bheka engxenyeni efrijini yesitolo sokudla kwamakhukhamba anamasiko aphilayo.

Gwema ukhukhamba oswidi, onoshukela omningi ongeziwe.

18. Izipisi ezindala

I-Kale ithathwa njenge-superfood, njengoba igcwele izakhamzimba kepha inama-calories amancane. Eqinisweni, izingane zingathola wonke uvithamini A, C, no-K abazidingayo ngosuku enkomishini eyodwa nje (65 amagremu) we-kale (38).

Yize iningi lezingane lingeke ligxume ethubeni lokudla lokhu okuluhlaza okuluhlaza okotshani, ama-chips endala ayisidlwana esihlwabusayo esingashintsha umqondo wengane yakho.

Ama-chip ase-Kale

Izithako:

• 1 iqoqo elincane lama-kale
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• 1 ithisipuni ka-garlic powder
• 1/4 isipuni sikasawoti

Dabula ama-kale abe yizicucu, bese uwageza bese uwomisa kahle. Yiphonsa emafutheni omnqumo kanye nonyaka. Yisakaze eshidini lekhukhi bese uyibhaka ku-350 ° F (175 ° C) imizuzu eyi-10-12. Buka i-ovini ngokucophelela, njengoba i-kale ingasha ngokushesha.

19. Izinduku zecarrot kanye nehummus

Iningi lezingane lithanda ukudipha, futhi ukuzinikeza idiphu enempilo kuyindlela enhle yokuzenza zidle imifino yazo.

IHummus iyindlela eyodwa. Ukusabalala okujiyile, okunokhilimu okwenziwe ngezinkukhu, eziqukethe i-fiber, i-folate, nama-antioxidants amaningi.

UHummus uthanda i-yummy ngezinduku zesanqante noma eminye imifino eluhlaza.

20. Amandla amabhola

Amandla amabhola anambitheka njengenhlama yekhukhi kepha enziwe ngezithako ezinomsoco.

Ungenza lokhu kudla okulula ngefilakisi yomhlabathi noma imbewu ephelele ye-chia - yomibili imithombo ye-fiber, amaprotheni, nama-antioxidants.

Ziyindlela enempilo kunamabha we-granola ezentengiselwano, okuvamise ukuba noshukela omningi nezithako zokufakelwa.

Amandla amabhola

Izithako:

• 1 inkomishi (80 amagremu) yama-oats
• 1/3 indebe (115 amagremu) oju olungafakiwe
• 1/2 indebe (125 amagremu) webhotela le-alimondi
• 1/2 indebe yembewu yefilakisi (55 amagremu) noma imbewu ephelele ye-chia (110 amagremu)
• 1 isipuni (5 ml) se-vanilla
• 1/2 indebe (80 amagremu) wezithelo ezomisiwe

Hlanganisa zonke izithako esitsheni esikhulu. Songa inhlanganisela ibe ngamabhola amancane nefriji. Ukuze uthole ukwelashwa, buyisela izithelo ezomisiwe ngoshizi we-chocolate omnyama oqoshiwe.

21. Upelepele wensimbi kanye ne-guacamole

Upelepele wensimbi ngokwemvelo umnandi futhi unomsoco kakhulu. Banikela ngomthombo omuhle we-fiber, i-vitamin C, ne-carotenoids (39).

AmaCarotenoids ayizinhlanganisela zezitshalo ezinezinzuzo eziningi zezempilo, kufaka phakathi ukusekela impilo yamehlo ().

Upelepele weBell unambitha okumnandi kufakwe ku-guacamole, ukusabalala okunokhilimu okwenziwe ngama-avocado acubuziwe.

22. Abaqhekezi bokusanhlamvu kanye nebhotela le-nut

Ungenza ama-sandwich crackers wakho ngokusabalalisa ibhotela le-nut elincane, njengebhotela le-alimondi, kuma-crackers okusanhlamvu okuphelele. Lesi sidlo sinokulinganisela okuhle kwamaprotheni, ama-carbs, namafutha.

Kodwa-ke, khetha abaqaphi bezingane zakho ngokucophelela. Ama-crackers amaningi agcwele ufulawa ocwengisisiwe, uwoyela ophethwe yi-hydrogenated, ngisho noshukela.

Esikhundleni salokho, khetha ama-crackers enziwe ngama-100% okusanhlamvu okuphelele nembewu.

23. Ucezu lwesithelo

Ucezu lwesithelo luyisidlo esilula futhi esinempilo sezingane.

Izithelo eziningi zinefayibha nezakhamzimba ezibalulekile njenge-potassium namavithamini A no-C ().

Ubhanana, ama-apula, amapheya, amagilebhisi, amapentshisi nama-plums yizibonelo zezithelo ezingasetshenziselwa ukudla okulula.

Sika izithelo ezinjengo phayinaphu, i-cantaloupe nemango zibe izingcezu ezilingana nosayizi bese uzigcina ezitsheni ezincane ukuze uthole ukudla okulula.

24. Ibhotela lamantongomane nebhanana quesadilla

I-quesadilla eyenziwe ngebhotela lamantongomane nobhanana iphilile futhi imnandi.

Amantongomane ayindlela enhle yokunikeza ingane yakho umthombo wamafutha anempilo namanye amaprotheni.

Ubhanana ungumthombo omuhle we-potassium, uvithamini B6, kanye nefayibha (41).

Le iresiphi elula ihlanganisa ibhotela lamantongomane nobhanana endaweni yokudla okulula.

I-peanut butter nebhanana quesadilla

Izithako:

• 1 i-tortilla kakolweni ephelele
• 2 wezipuni (30 amagremu) webhokisi lamantongomane
• 1/2 kabhanana
• 1/8 isipuni sesinamoni

Spread ibhotela lamantongomane phezu kwayo yonke i-tortilla. Sika ubhanana bese uhlela izingcezu ezingxenyeni ze-tortilla. Fafaza isinamoni phezu kobhanana bese ugoqa i-tortilla ngesigamu. Sika kube onxantathu ngaphambi kokuphaka.

25. Iminqumo

Ama-Olive acebile emafutheni aphilile futhi agcwele ama-antioxidants anamandla avikela umzimba wakho kuma-molecule alimazayo abizwa ngama-radicals amahhala ().

Iminqumo ithambile futhi kulula ukuthi izingane ziyidle. Qiniseka ukuthi uthengela izingane ezifakiwe noma ususa umgodi ngaphambi kokuziphakela.

Izinhlobo ezahlukahlukene zinokunambitheka kwazo. Uma ungakaze unikele ngeminqumo yakho enganeni yakho phambilini, qala ngeminqumo emnyama enephunga elimnandi.

26. Ama-apula nedinathi

Izingcezu ze-Apple nebhotela lamantongomane ziyinhlanganisela emnandi.

Isikhumba se-apula siqukethe i-pectin, i-fiber encibilikayo eyondla ama-gut we-gut enobungane futhi ithuthukise impilo yokugaya ukudla (,).

Ibhotela lamantongomane linokuguquguquka okujiyile, okungaba nzima ezinganeni ukuthi zikusebenzise njengokucwilisa.

Hlanganisa i-yogurt encane ethafeni egcwele, ibe yizipuni ezimbili (30 amagremu) webhotela lamantongomane ukuze wenze idiphu elibushelelezi nelikhilimu lezingcezu zama-apula.

27. Izithelo ezifriziwe popsicles

Izithelo ezifriziwe zezithelo ziyindlela yokwelapha izingane futhi zinempilo impela.

Iningi lama-popsicles athengwe esitolo agcwele ama-flavour okufakelwa noshukela ocwengekile noma isiraphu yommbila ephezulu-fructose.

Kepha ungazenzela kalula, futhi izingane zakho zingakujabulela ukusiza.

Izithelo ezibandayo noma amajikijolo kanye nenani elincane lejusi yezithelo ku-blender. Thela ingxube kwizikhunta ze-popsicle noma izinkomishi zepulasitiki ezincane. Mboza nge-foil bese ufaka induku ye-popsicle kuma-popsicles ngokusebenzisa ucwecwe. Friza ubusuku bonke.

28. Ingxenye yesemishi

Ama-sandwich akudingeki ukuthi abe kuphela ngesikhathi sokudla. Isigamu sesemishi singenza nesidlo esinempilo sezingane.

Ukwakha isemishi elinempilo, qala ngesinkwa sikakolweni wonke, khetha umthombo wamaprotheni, bese ufaka isithelo noma i-veggie, uma kungenzeka.

Nazi izibonelo zenhlanganisela enesangweji enempilo:

• ushizi we-cheddar nama-apula asikiwe
• mozzarella ushizi notamatisi tincetu
• ibhotela lamantongomane nezinhlayiya zikabhanana
• i-turkey, ushizi waseSwitzerland nama-pickle
• ushizi we-ricotta oxutshwe nemifino eqoshiwe
• iqanda elibiliswe kanzima, ukwatapheya notamatisi
• ukhilimu ushizi kanye tincetu zekhukhamba

Okubalulekile

Izingane eziningi zilamba phakathi kokudla.

Isidlo esinempilo singanikeza izingane zakho amandla futhi zizisize zithole izakhamzimba ezizidingayo nsuku zonke.

Nikeza izingane zakho konke, ukudla okungalungisiwe ngesikhathi sokudla ngaphandle kokudla okulungiselelwe kwangaphambili.