Ama-Snacks Asehhovisi Ase-33 Okukugcina Unamandla futhi Ukhiqiza

-Delile

• 1. Amantongomane nezithelo ezomisiwe
• 2. Upelepele wensimbi kanye ne-guacamole
• 3. Amakhekhe erayisi ansundu nekotapeya
• 4. Amantshontsho athosiwe
• 5. Izikhwama ze-Tuna
• 6. Ama-apula nebhotela lamantongomane
• 7. UJerky
• 8. I-granola eyenziwe ekhaya
• 9. I-yogurt yamaGrikhi
• 10. Edamame
• 11. Popcorn
• 12. I-cottage shizi nezithelo
• 13. Amakhekhe e-veggie abhakiwe
• 14. Izintuthwane esigodweni
• 15. Amabhola amandla okuzenzela
• 16. Amaphakethe e-oatmeal
• 17. Amaqathi kanye nehummus
• 18. Amantongomane ambozwe ngoshokholethi amnyama
• 19. Ama-muffin amaqanda angavuseleleka
• 20. AmaClementine nama-alimondi
• 21. Ushizi wentambo
• 22. Amasheya anongwe
• 23. Ama-Turkey nama-cheese roll-ups
• 24. I-salmon ebhemayo kuma-crackers okusanhlamvu okuphelele
• Ukudla okulula kwasolwandle
• 26. Ukwatapheya kwisinkwa somuncu
• 27. Amaqanda abilisiwe
• 28. I-Brie namagilebhisi
• 29. Imbewu yethanga eyosiwe
• 30. Amagxolo e-yogurt afriziwe
• 31. ama-smoothie aluhlaza
• 32. Uphudingi weChia
• 33. Amabha amaprotheni azenzele wona
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuba nokudla okulula okunomsoco phakathi nesikhathi sokusebenza kungakusiza ukuthi uhlale unamandla futhi ukhiqiza.

Noma kunjalo, ukuza nemibono yokudla okulula okulungiselelwe ukuyilungiselela, enempilo, futhi ephathekayo kungaba nzima.

Nakhu ukudla okulula okulula futhi okunempilo okungama-33 kokusebenza.

1. Amantongomane nezithelo ezomisiwe

Amantongomane nezithelo ezomisiwe zenza ingxube yokudla okulula, okungonakali.

Le combo yokugcwalisa inebhalansi enhle yawo womathathu ama-macronutrients, anamafutha anempilo namaprotheni avela kumantongomane kanye ne-carbs avela ezithelweni ezomisiwe. Ngaphezu, konke ukudla kulayishwe i-fiber engakusiza uhlale ugcwele phakathi kokudla (,).

2. Upelepele wensimbi kanye ne-guacamole

IGuacamole idiphu elimnandi elenziwe ngokwenziwe nge-avocado, i-lime, u-anyanisi ne-cilantro. Kuhamba kahle ngezingcezu zensimbi yensimbi noma eminye imifino eluhlaza.

Futhi, ukwatapheya kuphezulu emafutheni e-monounsaturated akhonjisiwe ukuthi asekela amazinga we-cholesterol egazini enempilo nempilo yenhliziyo (,).

3. Amakhekhe erayisi ansundu nekotapeya

Amaqebelengwane erayisi ansundu awukudla okulula okuzinzile okushelufini kwehhovisi. Ikhekhe elilodwa lelayisi elinsundu (19 amagremu) linikezela ngama-gramu ayi-14 ama-carbs kanye no-4% we-Daily Value (DV) we-fiber ngama-calories ayi-60 kuphela ().

Ukwatapheya unamafutha amaningi anempilo nefayibha. Ukusika noma ukusabalalisa izithelo ezicubuziwe kwikhekhe lelayisi kwenza ukudla okulula kakhulu (,).

Qiniseka ukuthi ubheka amakhekhe erayisi enziwa ngelayisi nosawoti kuphela futhi angenazo izithako ezingadingekile.

4. Amantshontsho athosiwe

Amantshontsho athosiwe angukudla okungonakali okugcwele amaprotheni, ifayibha, namavithamini namaminerali amaningana.

Inkomishi engu-1/2 (125 amagremu) yamantshontsho inamagremu ama-5 e-fiber no-10 amagremu wamaprotheni. Ngaphezu kwalokho, aqukethe ama-amino acid amaningi adingwa umzimba wakho, ngakho-ke amaprotheni awo abhekwa njengekhwalithi ephezulu kunaleyo eminye imifino (,).

Ucwaningo lukhombisile ukuthi ukudla imidumba enamaprotheni asezingeni eliphakeme kungasiza ekuthuthukiseni imizwa yokugcwala futhi kungasiza ekunciphiseni isisindo ().

Ukwenza ama-chickpeas agazingiwe, khipha ikani lezinkukhu bese uyomisa. Ziphose ngamafutha omnqumo, usawoti wasolwandle, kanye nezinkathi ozikhethele zona, bese ubhake ebhodini lokubhaka elino-350 ℉ (180 ℃) imizuzu engama-40.

5. Izikhwama ze-Tuna

Izikhwama ze-tuna ezivalelwe nge-vacuum zingukudla okulula okungadingi ukukhishwa futhi kungagcinwa kudliwe emsebenzini.

I-tuna ilayishwe ngokugcwalisa amaprotheni kanye nama-omega-3 fatty acids aziwa ukulwa nokuvuvukala futhi anganciphisa ubungozi besifo senhliziyo (,).

Izikhwama ze-Tuna zitholakala kabanzi ezitolo naku-inthanethi. Bheka izinhlobo eziqukethe i-tuna skipjack light, ephansi nge-mercury kunezinye izinhlobo.

6. Ama-apula nebhotela lamantongomane

Izingcezu ze-Apple ezinebhotela lamantongomane lemvelo zenzela isidlo esimnandi, esanelisayo.

Amantongomane anikela ngamaphrotheni namafutha anempilo, kuyilapho ama-apula ene-fiber eningi namanzi, okwenza agcwale ikakhulukazi. Eqinisweni, i-aphula elilodwa eliphakathi (ama-182 amagremu) lingaphezu kwamanzi angama-85% futhi linamagremu angaphezu kwe-4 we-fiber ().

7. UJerky

UJerky uyisalofu esitebeleni, esinamaphrotheni amaningi esinganelisa indlala yakho phakathi nosuku lokusebenza.

I-ounce elilodwa (ama-28 amagremu) enkomo yenkomo inama-gramu ayi-8 wamaprotheni ngamakhalori angama-70 kuphela. Ngaphezu kwalokho, icebile nge-iron, amaminerali abalulekile wokugcina amazinga wempilo yegazi namandla (,).

Bheka i-jerky engavunyelwe, iphansi nge-sodium, futhi yenziwe ngezithako ezimbalwa. Ungathola futhi i-turkey, inkukhu, ne-salmon jerky uma ungadli inyama ebomvu.

8. I-granola eyenziwe ekhaya

IGranola igcina kahle ekhabetheni lakho ledeski ukuze uthole isidlo esisheshayo.

Njengoba izinhlobo eziningi ezithengwe esitolo zinoshukela omningi ongeziwe futhi zinamafutha emifino angenampilo angakhuphula ukuvuvukala emzimbeni wakho, kungcono wenze owakho ().

Mane uhlanganise ama-oats agoqiwe, imbewu ye-sunflower, ama-cranberries omisiwe, kanye ne-cashews enhlanganisweni yamafutha kakhukhunathi ancibilikile noju, usakaze umxube ekhasini lokubhaka eligcwele, bese ubhaka cishe imizuzu engama-40 lapho kushisa kancane.

Le nhlanganisela inempilo, ilinganisiwe, futhi icebile ngama-carbs ayinkimbinkimbi, i-fiber, namafutha anempilo. Futhi, i-fiber encibilikayo kuma-oats ingasiza ekunciphiseni amazinga e-cholesterol futhi ithuthukise impilo yenhliziyo ().

9. I-yogurt yamaGrikhi

I-yogurt elula, engenashukela yaseGrisi iyisidlwana somsebenzi esikahle esikhuphukele kumaphrotheni kune-yogurt ejwayelekile.

Isitsha esingu-6-ounce (170-gram) se-yogurt yamaGrikhi engenamafutha amaningi, sinama-gramu ayi-17 wamaprotheni ngama-calories ayi-140 kuphela. Futhi, ilayishwe nge-calcium, amaminerali abalulekile emathanjeni namazinyo aqinile (,).

Ukwenza lokhu kuphathe kumnandi nokugcwalisa ngokwengeziwe, engeza izithelo ezinempilo namantongomane.

10. Edamame

I-Edamame ngamabhontshisi angavuthiwe angajatshulelwa nge-steamed, aphekwe noma omiswe.

Zithwele amaprotheni asezingeni eliphakeme, asezitshalweni. Eqinisweni, ucwaningo lukhombisa ukuthi amaprotheni akuso soy aneliseka njengamaprotheni enkomo futhi angasiza ekulawuleni inkanuko nasekunciphiseni isisindo (,).

11. Popcorn

I-Popcorn iwukudla okunezakhamzimba nokwanelisa umsebenzi onefayibha eningi futhi onama-calories amancane. Izinkomishi ezimbili (amagremu ayi-16) ama-popcorn aqhuma emoyeni ahlinzeka ngama-calories angama-62, amagremu ayi-12 ama-carbs, ama-gramu ayi-2 we-fiber, namavithamini namaminerali amaningana ().

Ngaphezu kwalokho, iqukethe ama-antioxidants abizwa ngama-polyphenols angasiza ekuvikeleni ezimeni ezingalapheki, njengesifo senhliziyo (,).

12. I-cottage shizi nezithelo

I-cottage shizi ecebile ngamaphrotheni nezithelo kungukudla okunempilo okulungele ukusebenza. Kunama-calories amancane kodwa alayishwe izakhamzimba. Inkomishi engu-1/2 (113 amagremu) ka-cottage shizi onamafutha aphansi inamagremu ayi-12 wamaprotheni no-10% we-DV ye-calcium ngamakhalori angama-80 kuphela ().

Ungaletha ama-cottage shizi asetshenzisiwe ngaphambili ukuze usebenze bese uwabeka ngesithelo, njengamajikijolo asikiwe, nomthombo ononile wamafutha njengezimbewu zethanga.

13. Amakhekhe e-veggie abhakiwe

Ama-veggie chips abhakiwe noma aphelelwe amanzi ayisidlwana esinempilo, esinetafula. Kodwa-ke, ezinye izinhlobo ezithengwa ezitolo zenziwa ngamafutha emifino, njenge-canola noma uwoyela wesoya, futhi aqukethe izithasiselo ezingadingekile.

Ukwenza ama-veggie chips akho kukuvumela ukuthi ulawule izithako ozisebenzisayo.

Sika kahle ubhatata, ama-beet, izaqathe, i-zucchini, noma ama-radishi bese uwagcoba ngamafutha omnqumo amancane. Bhaka ebhodini lokubhaka eligcwele u-225 ℉ (110 ℃) cishe amahora amabili.

14. Izintuthwane esigodweni

Izintuthwane ku-log ziyisidlwana esinempilo esenziwe ngezinti zesilimo esidliwayo esinamagatsha anamanzi, ibhotela lamantongomane, nezithelo zomisiwe. Ziqukethe amafutha anempilo, amaprotheni, nama-carbs ashisa kancane kanye nefayibha enganikeza umfutho wamandla osukwini lwakho lomsebenzi (,,).

Ngaphezu kwalokho, isilimo esidliwayo esinamagatsha anamanzi ikakhulukazi amanzi, okwenza ukuthi kugcwaliswe ikakhulukazi ukudla okuphansi kwekhalori ().

15. Amabhola amandla okuzenzela

Amabhola wamandla enziwa ngokwenziwa ngama-oats, ibhotela le-nut, iswidi, nezinye izengezo ezifana nezithelo ezomisiwe nokhokhonathi.

Ngokuya ngezithako, zinamafayibha amaningi, amafutha anempilo, amaprotheni, namavithamini namaminerali amaningana (,,).

Ukuze uzenzele eyakho, hlanganisa inkomishi e-1 (ama-gram angu-80) ama-oats agoqiwe kanye ne-1/2 inkomishi (128 amagremu) webhotela lamantongomane, izipuni ezimbili (amagremu ayi-14) wembewu yefilakisi lomhlabathi, inkomishi ye-1/4 (85 amagremu) oju, kanye ne-1/4 inkomishi (ama-gramu angama-45) wamashokholethi amnyama

Hlanganisa izipuni zomxube ube ngamabhola alinganayo futhi ukujabulele ukwelapha kulo lonke usuku lwakho lokusebenza.

Ungathola ezinye izindlela zokupheka zebhola zamandla ku-inthanethi noma ezincwadini ezikhethekile.

16. Amaphakethe e-oatmeal

Ukugcina amaphakethe we-oatmeal acacile, angenashukela emsebenzini kuyindlela enhle yokuhlala uzilungiselele ngokudla okulula okunempilo.

I-oatmeal engenalutho iphezulu ekunikeni amandla ama-carbs kanye ne-fiber encibilikayo, ekhonjisiwe ukusiza amazinga aphansi we-cholesterol nokuthuthukisa impilo yenhliziyo (,).

17. Amaqathi kanye nehummus

IHummus idiphu elimnandi elenziwe ngezinkukhu, i-tahini, igalikhi, uwoyela womnqumo, kanye nejusi likalamula elihamba kahle ngoqathe.

IHummus iqukethe i-fiber, amaprotheni, namafutha anempilo, kanti izaqathe zilayishwe nge-beta carotene, eyandulela uvithamini A emzimbeni wakho (,).

Ukudla ukudla nge-beta carotene kungasiza ukukhuphula ukuzivikela komzimba futhi kukhuthaze umbono omuhle nempilo yamehlo (33).

18. Amantongomane ambozwe ngoshokholethi amnyama

Amantongomane ambozwe ngoshokholethi amnyama ayipilisi elinomsoco futhi elimnandi ongalijabulela ehhovisi.

Ikakhulu, ushokoledi omnyama ucebile ngama-antioxidants akwazi ukulwa nama-molecule abizwa ngama-radicals amahhala alimaza amaseli futhi axhumene nezifo ezahlukahlukene ezingamahlalakhona ().

Futhi, amantongomane afaka amaprotheni namafutha anempilo angakusiza ukukugcwalisa ().

Bheka imikhiqizo engenawo ushukela owengeziwe futhi usebenzise ushokoledi omnyama okungenani onengqikithi engama-50% wokuqukethwe kokhokho, njengoba unama-antioxidants amaningi kunezinye izinhlobo ().

19. Ama-muffin amaqanda angavuseleleka

Ama-muffin amaqanda enziwe ngamaqanda ashayiwe, imifino, noshizi ukudla okunempilo, okusobala.

Amaqanda alayishwa ngamaprotheni asezingeni eliphakeme kanye namavithamini namaminerali amaningi. Eqinisweni, iqanda le-1 linikela ngaphezulu kwe-20% ye-DV ye-choline, isakhi esibucayi ebuchosheni bakho (,).

Ukwenza ama-muffin amaqanda akho, hlanganisa amaqanda aluhlaza ashaywayo nemifino eqoshiwe noshizi osikiwe. Thela inhlanganisela emathinini e-muffin agcotshisiwe bese ubhake ku-375 ℉ (190 ℃) imizuzu engu-15-20.

Ukwenza kabusha i-muffin yeqanda emsebenzini, yibeke ku-microwave amasekhondi angu-60-90 noma ize ifudunyezwe.

20. AmaClementine nama-alimondi

AmaClementine nama-alimondi kungukudla okubili okunempilo ongakudla kalula emsebenzini ukuthola isidlo sasemini santambama.

Ngokubambisana banikela ngokulinganisela okuhle kwe-fiber, amaprotheni, namafutha anempilo angakusiza ukuthi uhlale ugcwele isikhathi eside kune-clementine yodwa (,).

Ngaphezu kwalokho, i-1 clementine (i-74 gram) ine-60% ye-DV ye-vitamin C, i-vitamin ebalulekile yezicubu ezixhunyanisiwe, ukuphulukiswa kwamanxeba, kanye nokuzivikela komzimba (, 40).

21. Ushizi wentambo

Ushizi wentambo ungukudla okulula okugcwele izakhamzimba ezinenzuzo.

Ushizi owodwa wentambo (amagremu angama-28) unama-khalori angama-80, amagremu ayi-6 wamaprotheni, kanye no-15% we-DV ye-calcium. Ukudla ukudla okunekhalori eliphansi elinamaprotheni amaningi kungakusiza ukugcwalise, kunciphise ukudla okuphelele kwekhalori, futhi kusize ekunciphiseni isisindo (,).

22. Amasheya anongwe

Ama-cashews anezinongo enza isidlo esinomsoco kakhulu. Ziqukethe amafutha enempilo yenhliziyo, kanye namavithamini namaminerali. Ngaphezu kwalokho, la makinati acebile kuma-antioxidants lutein ne-zeaxanthin abalulekile ekusebenzeni kahle kwamehlo (,).

Eqinisweni, ukutholakala okuphezulu kwe-lutein ne-zeaxanthin kuye kwaxhunyaniswa nengozi ephansi yokuwohloka kwe-macular okuhlobene nobudala (AMD) ().

Ukwenza lokhu kudla okumnandi, phonsa ama-cashews aluhlaza emafutheni omnqumo, ikhumini, i-chili powder ne-ginger. Zisakaze ekhasini lokubhaka eligcwele ngaphakathi bese ubhake kuhhavini ngo-325 ℉ (165 ℃) imizuzu eyi-12-15.

Ungathenga futhi ama-cashews anongwe ezitolo naku-inthanethi. Vele uqiniseke ukuthi ukhetha okuhlukahlukene okusebenzisa okuncane, izithako zemvelo.

23. Ama-Turkey nama-cheese roll-ups

Ukugoqwa kweTurkey noshizi kulula, ukudla okulula kwamaprotheni.

I-Turkey ingumthombo ocebile wamavithamini namaminerali amaningi, ikakhulukazi uvithamini B6, umsoco obalulekile ekukhiqizeni amandla. Futhi, ushizi ulayishwe izakhi zomzimba ezibalulekile, kufaka phakathi i-calcium nevithamini D (, 46).

24. I-salmon ebhemayo kuma-crackers okusanhlamvu okuphelele

I-salmon ebhemayo iwukudla okudla okunomsoco okunothile kumaprotheni kanye ne-omega-3 fatty acids esebenza njengama-anti-inflammatories anamandla futhi angasiza ekunciphiseni ubungozi bezimo, njengesifo senhliziyo nokudangala (,,).

Bhangqa i-salmon ngo-100% wokudla okusanhlamvu okuphelele noma oku-brown-rice ukuthola isidlo sokudla esinempilo, esanelisayo.

Ukudla okulula kwasolwandle

Ukudla okulula kwasolwandle kuyizikwele ezi-crispy ezisikiwe kusuka emashidini okhula lwasolwandle omisiwe futhi anongwe ngosawoti.

Anama-calories aphansi futhi aphakeme kakhulu nge-iodine, okuyiminerali ebaluleke kakhulu empilweni yegilo ().

Ungathenga ukudla okulula kwasolwandle endaweni yangakini noma online. Bheka izinhlobo ezinezithako ezimbalwa, njengotshani lwasolwandle, uwoyela womnqumo nosawoti.

26. Ukwatapheya kwisinkwa somuncu

Ukwatapheya kukastosi womuncu kuyisidlwana esinempilo ongasenza emsebenzini. I-Sourdough yenziwa ngenqubo yokuvutshelwa futhi ingaba nezakhiwo ezifanayo kuma-pre- nama-probiotic ().

Ama-prebiotic yimicu engagayeki ephakela amabhaktheriya akho esiswini, kuyilapho ama-probiotic ekhuthaza impilo yamagciwane egciwane. Basebenza ndawonye ukukhuthaza impilo enhle yamathumbu nokugaya ().

Ukungeza ukwatapheya kwisinkwa somuncu kunomthelela owengeziwe we-fiber namafutha enempilo ukwenza isinongo sokugcwalisa.

27. Amaqanda abilisiwe

Amaqanda abiliswe kanzima angenye yokudla okulula kakhulu nokunomsoco.

Eqinisweni, amaqanda aqukethe inani elincane cishe lazo zonke izakhi ozidingayo. Iqanda elilodwa elikhulu (amagremu angama-50) lipakisha ngaphezu kwama-6 amagremu wamaprotheni, ngaphezu kwensimbi, i-calcium, i-choline, namavithamini A, B6, B12, no-D, phakathi kwezinye izakhamzimba ().

28. I-Brie namagilebhisi

I-Brie ushizi namagilebhisi kuyisiphuzo esihlwabusayo sokudla okulula okulungiselelwe.

Amagilebhisi anefayibha ephezulu, i-potassium, novithamini B6, kanti i-brie icebile ngamaprotheni, amafutha, kanye novithamini A no-B12. Ukuzidla ndawonye kunika ibhalansi enhle yama-carbs, amaprotheni, namafutha angakusiza uzizwe unamandla futhi ugcwele (,).

29. Imbewu yethanga eyosiwe

Izimbewu zamathanga ezigazingiwe ziyisidlwana esiphathekayo nesizinzile ongasigcina edeskini lakho.

Inkomishi engu-1/4 kuphela (30 amagremu) wembewu yethanga inama-khalori ayi-180, ama-gramu ayi-3 efayibha, i-15% ye-DV yensimbi kanye no-14 amagremu okugcwalisa amafutha, iningi lawo livela emafutheni angenashukela anempilo. Ziphezulu kakhulu futhi ku-zinc-boosting mineral zinc (,,).

Ukwenza imbewu eyosiwe yethanga, phonsa imbewu eluhlaza emafutheni omnqumo nasolwandle usawoti. Zibeke ebhodini lokubhaka elihlanganisiwe bese ubhake imizuzu engama-45 ngo-300 ℉ (150 ℃).

30. Amagxolo e-yogurt afriziwe

Amagxolo e-yogurt afriziwe ngumuthi oqabulayo owenziwe nge-yogurt ecacile yaseGreek nezithelo ezintsha, ezinjenge-blueberries, ongazigcina efrijini lakho lomsebenzi.

Inothile ngamaprotheni, i-fiber, i-calcium, nezinye izakhi zomzimba eziningana. Futhi, ngokungafani ne-yogurt efriziwe esitolo noma u-ayisikhilimu, amagxolo e-yogurt efriziwe enziwe aqukethe ushukela ongeziwe (,).

Ukuze wenze lokhu kudla okumnandi, hlanganisa i-yogurt ecacile yamaGreek nama-blueberries noma ama-strawberry bese uwusakaza ephepheni lokubhaka eligcwele i-wax noma iphepha lesikhumba. Dlulisela efrijini imizuzu engama-30 noma kuze kube kubanda ngokwanele ukugqekeza.

31. ama-smoothie aluhlaza

Ukuletha ama-smoothies aluhlaza ukusebenza kuyindlela elula yokujabulela ukudla okulula okunomsoco ohambeni.

Ungazenza ngesipinashi, ubhanana ofriziwe, inqwaba yebhotela lamantongomane, i-protein powder, futhi kungaba ubisi olususelwa esitshalweni noma ubisi lwenkomo. Lokhu kunikeza ukulinganisela okuhle kwe-fiber, amaprotheni, namafutha enempilo, okwenza i-smoothie yakho ibe ukwelashwa okugcwalisayo (,,,).

32. Uphudingi weChia

I-Chia pudding ivame ukwenziwa ngembewu ye-chia, ubisi, i-vanilla, izithelo kanye ne-sweetener.

Izimbewu zeChia zinomsoco omangazayo futhi ziphakeme ku-omega-3 fatty acid, fiber, iron, ne calcium. Eqinisweni, izipuni ezi-2 (amagremu angama-35) wembewu ye-chia zinikela ngaphezu kwe-16% ye-DV ye-calcium ne-32% ye-DV ye-fiber ().

Olunye ucwaningo olwenziwe kubantu luveza ukuthi ukufaka imbewu ye-chia esidlweni sakho sasekuseni kungasiza ekwandiseni imizwa yokugcwala futhi kunciphise nokudla kwekhalori, okungasiza ukwehla kwesisindo ().

Ukwenza i-chia pudding, hlanganisa izipuni ezintathu (amagremu angama-40) wembewu ye-chia nenkomishi eyodwa yobisi (240 ml) yobisi embizeni yengilazi. Faka izithelo ezisikiwe, imbewu yamathanga, isiraphu ye-maple, kanye ne-vanilla. Makuhlale efrijini ubusuku bonke bese uyibamba lapho uya emsebenzini ekuseni.

Ungathenga imbewu ye-chia ezitolo ezinkulu eziningi noma ku-inthanethi.

33. Amabha amaprotheni azenzele wona

Amabha amaprotheni athengwe esitolo avame ukulayishwa ngoshukela ongeziwe, kepha izinhlobo ezinempilo ezinezithako ezinomkhawulo ziyatholakala nazo.

Uma ufuna ukulawula okuphelele kokusezandleni zokuphathwa kwamaprotheni akho, zenzele izithako ezinempilo njengezimbewu, amantongomane, ama-nut butter, ukhukhunathi nezithelo ezomisiwe.

Faka ubumnandi bemvelo ngesiraphu ye-maple noma uju.

Ungathola izindlela zokupheka ezingenakubalwa online nasezincwadini zokupheka ezikhethekile.

Okubalulekile

Ukuba nokudla okulula okunempilo emsebenzini kuyindlela enhle yokuhlala unamandla futhi ukhiqiza.

Ukudla okulula okunempilo kulolu hlu kulula ukwenza, kuyaphatheka, kunempilo, futhi kungagcinwa etafuleni lakho noma ekhishini lomsebenzi.

Ngezinketho ezihlwabusayo, unganamathela kalula ekudleni okunempilo ekhaya, emsebenzini nasekuhambeni.