Ukushintshaniswa Okunempilo Okungu-8 Kokudla Kwansuku Zonke Neziphuzo

-Delile

• 1. Esikhundleni sokhilimu wekhofi sebenzisa okokuzenzela, okunoshukela ophansi
• 2. Phuza amanzi acwazimulayo, itiye eliluhlaza, noma i-kombucha esikhundleni sesoda
• 3. Zama i-oatmeal, i-chia pudding, noma i-parfait ye-yogurt esikhundleni samabele okushukela
• 4. Khetha ibha yegranola enempilo noma eyenziwe ekhaya
• 5. Zama itiye nekhofi esikhundleni seziphuzo zamandla
• 6. Jabulela imifino enqunyiwe, ama-veggie chips, noma ama-chickpeas othosiwe esikhundleni samachips
• 7. Zama okusanhlamvu okuphelele, izinkwa ezihlwanyelwe noma ezinye izindlela ezingasanhlamvu esikhundleni sesinkwa esimhlophe
• 8. Shintshanisa izithelo ezomisiwe, amabhola amandla, noma izithelo ezimbozwe ngoshokholethi ngoswidi onoshukela
• Unesifiso Soshukela? Yidla Lokhu Kunalokho
• Okubalulekile

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

Amabele okushukela, isinkwa esimhlophe, isoda, imigoqo yegranola, neziphuzo zamandla kuyizibonelo zokudla neziphuzo abantu abaningi abaziphuzayo nsuku zonke.

Yize lezi zinto zingaba lula futhi zimnandi, zingayilimaza impilo yakho uma uzisebenzisa njalo.

Ngenhlanhla, izinto ezingena esikhundleni ezinempilo eziningi zalezi zinto kulula ukuzithenga noma ukuzenzela ekhaya.

Nakhu ukushintshwa okungu-8 okunempilo kokudla neziphuzo zansuku zonke.

1. Esikhundleni sokhilimu wekhofi sebenzisa okokuzenzela, okunoshukela ophansi

I-Creamer inika ikhofi ukunambitheka okubushelelezi, okumnandi futhi iza nezinhlobonhlobo zama-scrumptious flavour, njenge-spice yamathanga ne-peppermint mocha.

Kodwa-ke, imvamisa igcwele ushukela ongeziwe, imvamisa ngesimo sesiraphu yamabele ye-high-fructose - isiphuzo esimnandi esixhunyaniswe nemiphumela emibi yezempilo efana nobungozi bokuzuza kwesisindo.

Futhi, amakhilimu amaningi ekhofi aqukethe imibala yokufakelwa, izivimbelakuvunda, kanye ne-thickeners njenge-carrageenan ().

Abathathe indawo kulula ukwenza ngokumangazayo.

Ukuthola enye i-creamer engenalo ubisi, enomkhawulo, engenawo ushukela ongeziwe, sebenzisa le iresiphi elula kepha emnandi:

• Ithini elilodwa lama-13.5-ounce (400-ml) wethisi lobisi lukakhukhunathi oluphelele noma olwehlisiwe
• Isipuni esingu-1 (15 ml) sesiraphu ye-maple (noma ngaphezulu ukunambitha)
• 1 ithisipuni (5 ml) ye-vanilla ekhishwe

Mane nje ubeke izithako ebhodleleni noma engilazini umaski imbiza unikine kahle. Yigcine esiqandisini kuze kube yiviki elilodwa noma iqhwa emathileyi e-ice cube yokugcina isikhathi eside.

Uma ufuna ukuzama amanye ama-flavour, zama ukufaka i-dash yesinamoni noma i-coconut extract. Ukuze ushintshe isizini, engeza isipuni se-purée yamathanga kanye nengcosana yesinongo sikaphayi wethanga.

Nyakazisa ukhilimu wakho kahle ngaphambi kokuwusebenzisa.

2. Phuza amanzi acwazimulayo, itiye eliluhlaza, noma i-kombucha esikhundleni sesoda

Imiphumela emibi yezempilo yesoda nezinye iziphuzo ezinoshukela iqinisekisiwe ngeminyaka yocwaningo lwesayensi.

Isibonelo, i-soda ihlotshaniswa nengozi eyandayo yesifo sikashukela, ukukhuluphala ngokweqile, isibindi esinamafutha, nesifo se-metabolic - iqoqo lezimpawu ezibandakanya umfutho wegazi ophakeme noshukela wegazi ophakeme ().

Yize abantu abaningi becabanga ukuthi ukushintshela ku-diet soda kuyindlela engcono kakhulu, kungakhuphula nobungozi bezimo ezinjenge-metabolic syndrome kanye ne-stroke ().

Uma uphuza i-soda njalo, cabanga ukuzama lezi ezinye iziphuzo ezi-fizzy esikhundleni salokho:

• Kufakwe amanzi akhazimulayo. Phonsa izingcezu zezithelo zakho ozithandayo uzifake ebhodleleni lamanzi acwebezelayo ukuze ungene endaweni enambithekayo, enempilo yesoda.
• Itiye eliluhlaza elikhazimulayo. Uma ufisa ukulungiswa kwe-caffeine, imikhiqizo ekhanyayo yetiye eluhlaza njenge-SOUND noma iMinna iqukethe ushukela omncane kakhulu kunesoda. Ungazenzela futhi usebenzisa le recipe.
• Kombucha. Ngokukhahlela ubumnandi obucashile nezinzuzo zezempilo ezingeziwe zama-probiotic, bamba ushukela ongaphakeme kombucha. I-Brew Dr.'s Clear Mind ne-Ginger Turmeric flavour iqukethe kuphela amagremu ayi-10 kashukela nge-14-ounce (415-ml) esebenza.

Khumbula ukuthi amanzi alula ukubheja kwakho okuhle kakhulu ukuhlala unamanzi usuku lonke.

3. Zama i-oatmeal, i-chia pudding, noma i-parfait ye-yogurt esikhundleni samabele okushukela

Isitsha sokusanhlamvu yisidlo sasekuseni esiyisisekelo kubantu abaningi. Ngenkathi ezinye izinketho zingcono kunezinye, okusanhlamvu okuningi kuvame ukuba noshukela omningi futhi kungaphansi ekugcwaliseni ama-macronutrients afana ne-protein ne-fiber.

Ngaphezu kwalokho, okusanhlamvu okushukela okuthengiselwa izingane kuvame ukugcwala isiraphu yommbila ene-high-fructose kanye nodayi wokudla okwenziwe njenge-Red 40 - engahle ihlotshaniswe nezinkinga zokuziphatha ezinganeni ezizwelayo (,).

Ukuze uthole enye indlela enempilo, khetha eyodwa yamaprotheni aphezulu alandelayo, izindawo zokudla kwasekuseni eziphezulu:

• I-oatmeal. I-oatmeal yindlela yemvelo yokusanhlamvu enefayibha namaprotheni amaningi. Zama ukusebenzisa ama-oats angenalutho, agoqiwe noma asongwe ngensimbi nokufakwa phezulu okunomsoco njengamajikijolo, amantongomane, ukhukhunathi ongenashukela, nebhotela lamantongomane ().
• I-Chia pudding. Ukudla okumnandi okuncane kodwa okugcwele fiber okunobungane, zama le iresiphi enhle, eneprotheni ephezulu ye-chia pudding.
• Ukuphanjaniswa kogathi. Isendlalelo esiphelele noma esingu-2% se-yogurt yamaGrikhi enamajikijolo amasha, ukhukhunathi ongenashukela, nama-alimondi agayiwe ukuze kukhethwe inketho yokudla kwasekuseni.

Ngaphezu kwalokho, izindlela zokupheka ezenziwe nge-muesli noma i-granola kulula ukuzithola ku-inthanethi.

4. Khetha ibha yegranola enempilo noma eyenziwe ekhaya

Amabha weGranola ayindlela yokudla okulula kubantu abaningi. Noma kunjalo, imigoqo ye-granola edume kakhulu igcwele ushukela ongeziwe nezinye izithako ezinoshukela, njengama-chips noma ushidi wamaswidi.

Noma kunjalo, imikhiqizo eminingana ikhiqiza ukukhetha okunempilo. I-Thunderbird, i-RX, i-Purely Elizabeth, ne-Autumn's Gold granola bar yizibonelo ezimbalwa ezisebenzisa ukudla okuphelele futhi zipakisha amaprotheni amaningi kanye nefayibha.

Ngokwengeziwe, ungazama iresiphi eyenziwe ngokwenziwe yegranola bar, efana nale. Ishukela elingeziwe futhi isebenzisa izithako ezinempilo njengamantongomane, i-oats, imbewu, ukhukhunathi, nezithelo ezomisiwe.

5. Zama itiye nekhofi esikhundleni seziphuzo zamandla

Abantu abafuna ukukhuthazwa okusheshayo ukubanika amandla osukwini lwabo bavame ukuphendukela kuziphuzo zamandla.

Ngenkathi lezi ziphuzo zingakhuphula ukugxila nokugxila, iningi ligcina amanani amakhulu kashukela ongeziwe kanye nokuvuselela. Uma ziphuzwa ngokweqile, lezi ziphuzo zingadala izingqinamba eziningana zezempilo, njengokushaya kwenhliziyo okusheshayo nokulimala kwezinso ().

Iziphuzo eziningi ezingenashukela, ezine-caffeine zenza ama-stand-ins amahle kakhulu eziphuzo zamandla, zikukhathaze ngaphandle kwemiphumela engemihle ().

Lokhu kufaka phakathi itiye eliluhlaza, itiye elimnyama, itiye le-oolong, i-yerba mate nekhofi.

Eqinisweni, banganikela nangezinye izinzuzo. Isibonelo, itiye eliluhlaza ligcwele ama-antioxidants angakhuphula impilo yenhliziyo futhi asize ukwehlisa amazinga kashukela egazini (,).

Ukuhlala uqaphile futhi ugxile, futhi ungenza ezinye izinguquko endleleni yokuphila, njengokuthola ukulala ngokwengeziwe, ukudla ukudla okunempilo, nokunciphisa ukucindezeleka. Ngale ndlela, ngeke kudingeke uthembele kuzikhuthazi.

6. Jabulela imifino enqunyiwe, ama-veggie chips, noma ama-chickpeas othosiwe esikhundleni samachips

Ngokunambitheka kwawo okunosawoti nokuthungwa okuchachambile, ama-chips ayisidlwana esanelisayo.

Kodwa-ke, imifino emisha esikiwe efana nekhukhamba, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ama-radishes, ne-daikon nakho kunikeza ukuqhuma okwanelisayo. Ngaphezu kwalokho, zilayishwe nge-fiber, amavithamini, amaminerali, nama-antioxidants.

Hlanganisa imifino yakho nge-dip-dense dip efana ne-guacamole, i-hummus, noma ubhontshisi omnyama webhontshisi wokugcwalisa, isiphuzo esinambitheka.

Nakhu okunye okufaka esikhundleni se-chip okunempilo:

• Ama-chip ase-Kale. Amakholori aphansi kepha egcwele izakhamzimba, ama-chips ezindala eza nezinhlobo ezahlukahlukene. Ungenza futhi ama-chips wakho we-cheesy kale ngokulandela le recipe.
• Ama-beet chips. Ama-beet yimifino enemibala egqamile enikeza izinzuzo eziningana, njengokunciphisa ukuvuvukala nokukhulisa impilo yenhliziyo. Zimnandi lapho zenziwe izigaxa ezinomsoco, ezinama-chip ().
• Amantshontsho athosiwe. I-Chickpeas ilayishwe nge-fiber ne-magnesium - i-mineral ebalulekile ekulawuleni ushukela wegazi nokusebenza kwe-nerve. Landela le iresiphi ukwenza amantshontsho e-crispy ukuthola enye i-chip ephelele ().

Ungenza futhi ama-plantain, ama-zucchinis, ama-parsnips, isitshalo seqanda, izaqathe nama-radishes abe ama-chips anomsoco kuhhavini.

Ngokwengeziwe, ngokuwosa izingcezu ezincanyana zamazambane noma ubhatata, ungenza enye indlela enempilo kuma-chip amazambane athengwe esitolo, okuvame ukuba nama-calories amaningi, uwoyela nosawoti.

7. Zama okusanhlamvu okuphelele, izinkwa ezihlwanyelwe noma ezinye izindlela ezingasanhlamvu esikhundleni sesinkwa esimhlophe

Abantu abaningi bathanda ukuthungwa okuthambile, okunamcamelo kwesinkwa esimhlophe kunesinkwa esine-heartier njengokolweni ophelele noma i-rye. Kodwa-ke, njengayo yonke imikhiqizo yokusanhlamvu ecwengisisiwe, isinkwa esimhlophe asinikeli inani elincane lokudla okunomsoco, njengoba sinefayibha encane, amaprotheni, amavithamini, amaminerali kanye nama-antioxidants ().

Ngakho-ke, ukuyishintsha ngezinketho eziningi ezinomsoco kungathuthukisa impilo yakho.

Uma ufuna isinkwa esinempilo, khetha okusanhlamvu okuphelele, uhlobo oluhlumile, njengesinkwa sikaHezekeli. Inamaprotheni amaningi kanye nefayibha, futhi inqubo yokuhluma ingakhuphula ukutholakala kwezakhamzimba ezithile futhi yehlise nomphumela wesinkwa emazingeni kashukela egazini lakho (,).

Futhi, ungakhetha kokunye okuningi okumnandi, okungenamabele, kufaka phakathi:

• Ubhontshisi wamazambane amnandi. Izacile, izingcezu ezithosiwe zobhatata zenza indawo enhle kakhulu esikhundleni sesinkwa esimhlophe. Ubhontshisi wamazambane obushukela awugcini ngokudla okunomsoco kodwa futhi wenza izinto eziningi, njengoba ungafakwa cishe nganoma yisiphi isithako ().
• I-Swiss chard noma i-ulethisi isonga. Ukugoqa izithako zesangweji egqokweni le-Swiss chard noma i-romaine ulethisi kunganciphisa kakhulu ukudla kwakho kwekhalori. Futhi, le mifino enamaqabunga igcwele amavithamini, amaminerali, nama-antioxidants (,).
• Izindwangu zamakhowe zePortobello. Amakhowe asePortobello agcwele izakhamzimba ezinjengevithamini B, i-fiber, ne-selenium. Ngaphezu kwalokho, anama-calories aphansi ().

I-butternut squash toast, isinkwa se-cauliflower, isinkwa sefilakisi, nesinkwa se-rye esingu-100% ngezinye zezindlela ongazisebenzisa endaweni yesinkwa esimhlophe.

8. Shintshanisa izithelo ezomisiwe, amabhola amandla, noma izithelo ezimbozwe ngoshokholethi ngoswidi onoshukela

Ukujabulela ukwelashwa okumnandi ngezikhathi ezithile kunempilo ngokuphelele. Noma kunjalo, ukudla ukudla okunoshukela njengamaswidi kaningi kungakhuphula ubungozi bezimo ezinjengokukhuluphala, isifo sikashukela nesifo senhliziyo ().

Noma kunjalo, kulula ukuthenga noma ukwenza izindlela eziningi ezingamaswidi ezimnandi ngokwemvelo. Lokhu kufaka phakathi:

• Izithelo ezomile. Izithelo ezomisiwe ziwumthombo ogxilile wobumnandi oletha inani lokudla okunempilo kakhulu kunoswidi. Zama ukushintshanisa uswidi ngamanani amancane ama-strawberry omisiwe angenashukela, umango, noma ama-apula ().
• Amandla amabhola. Amabhola amandla okuzenzela apakisha inqwaba yezakhamzimba. Zama le iresiphi, elinganisa izithako ezimnandi nezinothile ngamaprotheni.
• Izithelo ezimbozwe ngoshokholethi omnyama. Ukudonsa ukudla okumnandi ngokwemvelo njengamaqebelengwane kabhanana noma ama-strawberry ku-chocolate emnyama e-antioxidant kungenye indlela enempilo yokwanelisa izifiso zakho zikaswidi ().

Ama-Smoothies, okufaniswa ne-yogurt, nezithelo ezintsha ezinebhotela yamantongomane ngezinye zezindlela ezinempilo uma ufuna ukunciphisa uswidi.

Unesifiso Soshukela? Yidla Lokhu Kunalokho

Okubalulekile

Njengoba ukwazi ukubona, ukwenza ukushintshaniswa okunempilo kokudla neziphuzo zansuku zonke kungaba lula futhi kumnandi.

Futhi, ukunciphisa ukudla kwakho okholori ocebile, okunempilo okunomsoco ngokukhetha ukudla okuningi okuphelele kungayithuthukisa kakhulu impilo yakho yonke.

Zama ezinye izindlela ezihlwabusayo ezibalwe ngenhla lapho ufisa ukudla okulula noma ulungiselela ukudla kwakho okulandelayo.