Ukushintshaniswa Kokudla Okune-Nutrient-Dense Lapho Udla Ngaphandle

-Delile

• Yidla imifino eminingi ngokuswayipha ama-chip for crudités
• Khulisa umthamo wakho we-potassium ngokuswayipha amabhanisi nesinkwa samasemishi sokugoqa ulethisi
• Ngena kumthamo kavithamini A ngokuswayipha amafriji avamile amazambane athosiwe abilayo
• Faka okusanhlamvu okuphelele ngokuswayipha irayisi elimhlophe le-quinoa noma ilayisi elinsundu
• Kungenzeka ukuhlangabezana nezidingo zakho zokudla okunempilo lapho udla ngaphandle

Cabanga ngalezi swaps ezine zokudla okumnandi ngokuzayo lapho uphumile.

Ukudla ngaphandle kungaba nzima kubantu abafuna ukuhlangabezana nezidingo zabo zansuku zonke zokudla okunempilo. Lezi zidingo zingabandakanya ama-macronutrients (ama-carbohydrate, amaprotheni, namafutha), ama-micronutrients (amavithamini namaminerali), noma kokubili.

Okuhlangenwe nakho akudingeki kube nokucindezela. Ezindaweni eziningi zokudlela, kuvame ukuba nezinketho ezimbalwa zomthamo wezakhi ezitholakalayo - udinga nje ukwazi ukuthi yini okufanele uyibheke.

Ngokwami, uma ngiya ukuyodla, ngihlala ngizama ukukhetha ukudla okubandakanya uhlobo oluthile lwesaladi eluhlaza eluhlaza ukuqala, ithani lemifino ephekiwe, nomthombo wamaprotheni onempilo. Ngaleyo ndlela, ngithola ibhalansi enhle yama-macronutrients kanye nama-micronutrients amaningi ngangokunokwenzeka.

Kungakhathalekile ukuthi ngabe uya endaweni yokudlela, indawo yaseshashalazini, noma umdlalo wezemidlalo, uma ubheka ukwenza ukudla kwakho kube mnandi ngangokunokwenzeka, sikufakile ngalezi zinguquko ezine eziqondile zemenyu.

Yidla imifino eminingi ngokuswayipha ama-chip for crudités

Akukho lutho olungcono endaweni yokudlela yaseMexico kunesitsha esikhulu se-guacamole. Imvamisa lokhu kuza nentaba yamazambane asanda kubhakwa nosawoti. Yum!

Ngenkathi imnandi kakhulu, ama-tortilla chips angakugcwalisa ngokushesha ngaphandle kokuboleka inani lokudla okunempilo ekudleni kwakho. Indlela enhle yokulwisana nalokhu ukucela ama-crudités, noma ama-veggies aluhlaza, noma ahambisane namachips noma afakwe esikhundleni.

Imifino eluhlaza iqukethe amathani e-fiber, ama-enzyme, nama-antioxidants, okwenza kube kuhle ukuya esikhathini esizayo lapho uphuma. Futhi zingasiza ekunqandeni ukudla ngokweqile lapho kuhlanganiswe nama-chips kanye ne-guac. Imifino ihamba kahle nezinye izinhlobo zediphu, njenge-hummus, tzatziki, baba ganoush, ne-salsa.

Khulisa umthamo wakho we-potassium ngokuswayipha amabhanisi nesinkwa samasemishi sokugoqa ulethisi

I-lettuce wraps yenza okunye okuhle kunesinkwa namabhanisi ngamasemishi, ama-tacos nama-burger.

I-ulethisi igcwele i-fiber nezakhi ezifana ne-potassium, i-calcium ne-folate. Futhi phakathi nalezi zinyanga ezishisayo zasehlobo, ulethisi futhi uyindlela enhle ngenxa yokuqukethwe kwamanzi amaningi.

Icebo lami engilithandayo ukusebenzisa izinkomishi ze-Butter lettuce njengama-burger buns namagobolondo e-taco. Ngakho-ke, noma ngabe usemdlalweni wezemidlalo noma endaweni yokudlela futhi ufuna ukweqa amabhanisi noma isinkwa samasemishi, cabanga ukukhetha i-ulethisi esikhundleni salokho.

Ngena kumthamo kavithamini A ngokuswayipha amafriji avamile amazambane athosiwe abilayo

Amafriji aseFrance amnandi, akukho kungabaza ngalokho. Kepha uma ufuna okuthile okunomsoco omningi, enye indlela enhle ukubhaka amazambane athosiwe.

Ngaphezu kokuba futhi okumnandi kakhulu, ubhatata muhle uma ubheka ukwandisa i-fiber yakho novithamini A odlayo.

Faka okusanhlamvu okuphelele ngokuswayipha irayisi elimhlophe le-quinoa noma ilayisi elinsundu

Masibe neqiniso - irayisi elimhlophe liyingxenye yesummy yezinombolo zezitsha, kusuka ku-sushi kuya ku-bibimbap. Uma ubheka phezulu kokudla kwakho i-fiber, ukuswayipha irayisi elimhlophe ngelayisi elinsundu noma i-quinoa kungenye yezindlela ezinhle zokwenza lokhu.

Kokubili irayisi elinsundu ne-quinoa nakho kuphakeme kuma-micronutrients ahlukahlukene, kusuka kuma-manganese kuya ku-potassium, okwenza kube okunye okunomsoco nokugcwalisa, uma ngabe yilokho okufunayo.

Kungenzeka ukuhlangabezana nezidingo zakho zokudla okunempilo lapho udla ngaphandle

Noma ngabe ufuna ukushaya ama-macros akho noma unethemba lokuthola i-fiber eningi ekudleni kwakho, kungenzeka ukukwenza konke lokhu noma ngabe udla ngaphandle. Futhi ukuba nethuluzi lamathuluzi okushintshaniswa kokudla okuhlukile kungasiza ekwenzeni le nqubo ingabi nencane kakhulu.

Ngokuzayo lapho uphume uyodla, sebenzisa lo mhlahlandlela ukuze ususe eminye yemisebenzi yokuqagela futhi ikuqondise kokumele ukhethe kwimenyu.

UNathalie ungudokotela obhalisiwe wezokudla futhi osebenza ngokudla okunomsoco one-BA kwezengqondo evela eCornell University kanye ne-MS kwezomsoco wasemtholampilo waseNew York University. Ungumsunguli weNutrition kaNathalie LLC, umkhuba ozimele wokudla eNew York City ogxile kwezempilo kanye nokuphila kahle usebenzisa indlela yokuhlanganisa, kanye ne-All Good Eats, uphawu lwezempilo kanye nomkhiqizo wezokuxhumana. Lapho engasebenzi namakhasimende akhe noma kumaphrojekthi wezindaba, ungamthola ehamba nomyeni wakhe kanye ne-mini-Aussie yabo, uBrady.

Ucwaningo olwengeziwe, ukubhala nokuhlela kunikelwe nguSarah Wenig.