I-Perfect Dinner Equation Yokunciphisa Isisindo

-Delile

• Ingxenye 1: Amaphrotheni Amafutha
• Ingxenye 2: Imifino Engaqedi Ukuvuthwa
• Ingxenye 3: Ama-Carbohydrate Ayinkimbinkimbi
• Ingxenye 4: Amafutha Anempilo
• Buyekeza kwe-

Ungase ube nesidlo sasekuseni nesasemini esimboziwe uma kuziwa ohlelweni lokwehlisa isisindo, kodwa isidlo sakusihlwa singabonakala sinzima kakhulu. Ingcindezi nesilingo kungangena ngesinyenyela ngemuva kosuku olude emsebenzini, nokwakha lelo puleti elifanele ukwanelisa umzimba wakho futhi ukusekela izinhloso zakho kungazwakala njengomdlalo wokuqagela.

Ngokusho kwesazi sezokudla esibhalisiwe u-Shira Lenchewski, isidlo sakusihlwa kufanele "sibe mnandi, sanelise, futhi sigcwaliswe imisoco eqondiswe ekulungiseni." Unenhlanhla ngathi, unikele ngohlelo oluqondile, oluyingxenye ezine lwedina ongalulandela njalo ebusuku. Okungcono kakhulu, ukuthi ufake izingxenye ezinhle zokudla ancoma amaklayenti ohambweni lokwehlisa isisindo.

Ingxenye 1: Amaphrotheni Amafutha

I-Thinkstock

Ngenkathi abantu bengahlanganisa amaprotheni nokwanda kwemisipha nokuzuza kwesisindo, uLenchewski uthi amaprotheni anele ayadingeka ekwehliseni isisindo ngoba kukusiza uzizwe ugcwele isikhathi eside. Ukudla okunamaprotheni amaningi nakho kuthatha umsebenzi omningi ukugaya, ukugaya umzimba, nokusebenzisa, okusho ukuthi ushisa ama-calories amaningi ekukucubungula.

Izinketho eziphezulu zikaLenchewski

- ama-ounces ama-bison burger ama-ounces ama-4 (enziwe ngaphandle kwemvuthu yesinkwa)

- ama-ounces ama-5 salmon asendle ase-Atlantic ayoliswe nge-yogurt yamaGrikhi, ijusi likalamula nedill

- ama-ounces ama-4 ama-chicken kebabs anongwe nge-yogurt yamaGrikhi, ugalikhi, kanye ne-lemon zest

- Ama-ounces angu-5 agayiwe ama-prawns anogalikhi namafutha esame

Ingxenye 2: Imifino Engaqedi Ukuvuthwa

Lizzie Fuhr

Akufanele kusimangaze ukuthi uLenchewski uphakamisa imicu ecebile nge-fiber, engeyona isitashi njengengxenye ebalulekile yedina elilinganiselwe kahle. Imifino ecebile nge-fiber isekela ukugaywa, ikugcwalise, futhi inikele ngama-phytonutrients namaminerali umzimba odinga ukuwenza ngokusemandleni.

Ukukhetha Okuphezulu kukaLenchewski

- 10 imikhonto ye-asparagus blanched, enongwe nge-1 ithisipuni imayonnaise ne-Dijon lwesinaphi

- 2 izinkomishi ubhontshisi obuluhlaza, osuswe kancane ngamafutha omnqumo ayengeyona intombi kanye nama-shallots

- 2 izinkomishi zucchini linguini nge-pesto

- 2 izinkomishi isaladi lethisi yesaladi elula ngamafutha omnqumo ayengeyona intombi, ujusi kalamula, usawoti wasolwandle, namakhambi amasha

Ingxenye 3: Ama-Carbohydrate Ayinkimbinkimbi

I-Thinkstock

Uma sizitika ngokudla okuminyene kwe-carbohydrate njengerayisi, i-pasta, i-couscous, neminikelo yebhasikidi yesinkwa, uphethiloli oweqile ugcinwa emisipha njenge-glycogen. Ungamangala ukuthola ukuthi igramu ngayinye ye-glycogen emisipheni nayo igcina cishe amagremu amathathu amanzi, okufaka isandla ekugcinweni oketshezi okwengeziwe, kusho uLenchewski. Uma unciphisa ukudla kwakho kwe-carb, itshela umzimba ukuthi ushise uphethiloli osele futhi, futhi, uqede lokhu kuketshezi okweqile.

Ngalokho kusho, wonke ama-carbs awasona isitha! Ama-carbohydrate ahlukanisiwe ngokufanele ayingxenye ebalulekile yohlelo lukaLenchewski ngoba asiza ukubasa umzimba nokugcina indlala ikhona. Hamba kuma-carbohydrate ayinkimbinkimbi azokusiza uzizwe unelisekile ngezingxenye ezincane.

Ukukhetha Okuphezulu kukaLenchewski

- 1/3 indebe yequinoa, ephekiwe

- 1/3 inkomishi yelayisi elinsundu, eliphekiwe

- 1/2 inkomishi yobhontshisi omnyama, ephekiwe

- 1/2 indebe ye-lentile, ephekwe

Ingxenye 4: Amafutha Anempilo

I-Thinkstock

Umqondo wokuthi ukudla amafutha okudla kukwenza ukhuluphale yilokho uLenchewski abhekisela kukho ngokuthi "enye yezinganekwane zokudla ezivame kakhulu laphaya." Ukudla noma iyiphi i-macronutrient (okusho i-carbohydrate, amaprotheni, noma amafutha) ngokweqile kuzoholela ekuzuzeni isisindo, kodwa amafutha anempilo epuleti lakho anezela ithoni yokunambitheka futhi akusize uhlale ugcwele. Uma kukhulunywa ngamafutha anempilo, "okuncane kuhamba ibanga elide," kusho uLenchewski.

Imithombo eminingi yamafutha enempilo njengama-avokhado namafutha omnqumo inikeza ibhonasi eyengeziwe yokuba phezulu kuma-omega-3 fatty acids, angasiza ukulwa nokuvuvukala.

Ukukhetha Okuphezulu kukaLenchewski

- 1/4 ukwatapheya

- isipuni esingu-1 ukuya kwezi-2 sikakhukhunathi, esidliwe ngamagqabhagqabha, ama-walnut, ama-sesame, noma u-olive womnqumo ongeyona intombi

Buyekeza kwe-