Ukhathele Ngemva Kokudla? Nakhu Kungani

-Delile

• Buyekeza kwe-

Isikhathi sokudla sasemini siyahamba, uhlezi futhi udle, futhi phakathi nemizuzu engu-20, amazinga akho wamandla aqala ukufiphala futhi kufanele ulwe ukuze ugxilise ingqondo futhi ugcine amehlo akho evulekile. Kunezizathu ezimbalwa zokuthi uzizwe ukhathele noma uvilapha ngemva kwesidlo sasemini, kodwa ngezinguquko ezimbalwa, uzoqala ukuzizwa unamandla ngokuphelele futhi uphonswe.

Yidla Lokhu

Ukudla okunenkomba ye-glycemic ephezulu (ama-carbs anyusa amazinga kashukela egazini) akuna-nos okukhulu njengoba i-glucose kulokhu kudla idedelwa ngokushesha, okubangela ukuthi amazinga e-insulin enyuke. Kungenzeka ekuqaleni bakwenze uzizwe uphakeme futhi unamandla, kepha lapho ushukela ushiya ukugeleza kwegazi lakho, uzothola lokho kuphazamiseka kwamandla okujwayelekile. Ukudla okuphezulu kunkomba ye-glycemic kufaka ukudla okucutshungulwayo nokudla okwenziwe nge-carbs elicwengiweyo njengesinkwa esimhlophe, ipasta, ilayisi elimhlophe, ama-bagels, okusanhlamvu okune-fiber encane, ama-crackers nama-pretzels, izimpahla ezibhakiwe kanye ne-oatmeal esheshayo, i-russet namazambane , ujusi, isoda, futhi ngokumangazayo, izinsuku, amakhabe, uphayinaphu, omisiwe nobhanana.

Kungcono ukweqa amasemishi esinkwa esimhlophe, ukugoqa, ne-pasta ngokuphelele bese uyofuna isinkwa sokudla okusanhlamvu noma okusanhlamvu okuphelele njenge-quinoa noma ibhali, noma uma ubadla, qiniseka ukuthi kubhangqwe namaprotheni (20 kuya ku-30 ​​amagremu ) kanye nama-carbs amahle (ama-50 kuya ku-65 amagremu isiyonke ama-carbs) kanye ne-fiber (amagremu ayisishiyagalombili noma ngaphezulu) atholakala emifino nasezithelo. Nayi eminye imibono yesidlo sasemini ephelele.

• Isangweji se-Hummus ne-veggie esinkwa esihlumile se-whole-grain ne-apula eliphakathi: ama-calories angu-430, ama-carbs angu-69.2 amagremu, amagremu angu-16.8 ama-fibre, amagremu angu-12.9 amaprotheni
• Ubhatata othosiwe, ubhontshisi omnyama nesaladi yequinoa: ama-calories angu-484, ama-gramu angu-63.5 amagremu, ama-gram ayi-12,6 amagremu
• I-baby kale sesame yenkukhu isaladi enengxenye yenkomishi yama-blueberries: ama-calories angama-456, ama-69.9 amagremu ama-carbs, ama-gramu ayi-10.8 amagremu, amaprotheni angama-30.3
• Isitsha se-Veggie burrito esinama-cashews anosawoti ayisishiyagalolunye: ama-calories angu-466, ama-carbs angu-62.9 amagremu, ama-fibre angu-11.1 amagremu, amagremu angu-24.1 amaprotheni
• I-maple-cumin tofu ene-farro: ama-calories angu-381, ama-gramu angu-62.4 amagremu, ama-11.4 amagremu we-fiber, ama-18.3 amagremu amaprotheni
• Isobho le-Butternut squash lentil elinephakathi eliphakathi nendawo: ama-calories angu-356, ama-68.2 amagremu ama-carbs, ama-22.5 amagremu amafayibha, amaprotheni ayi-18 amagremu
• Isitsha sebhali se-lemon-soy edamame: ama-calories angu-541, ama-62.4 amagremu ama-carbs, ama-14.5 amagremu we-fiber, amaprotheni angu-21.9 amagremu
• I-Strawberry banana isipinashi smoothie nama-alimondi ayi-12 aluhlaza: ama-calories angu-414, ama-48.1 amagremu ama-carbs, ama-gramu ayi-10.4 amagremu, amaprotheni ayi-19.2 amagremu
• Inkukhu eyosiwe (noma i-tofu), i-beet, i-apula, isaladi yesipinashi: ama-calories angu-460, 39.4 grams carbs, 8.3 grams fiber, 34.3 grams protein
• Isaladi yase-Mexican tempeh quinoa enenkomishi eyodwa yama-raspberries: ama-calories angu-417, amagremu angu-60 ama-carbs, amagremu angu-17.8 ama-fibre, amagremu angu-18.9 amaprotheni

Qaphela Lokhu

Khumbula i-Thanksgiving? Akuyona nje i-turkey ekwenza uzizwe ukhathele-iqiniso lokuthi mhlawumbe udle ukudla okubili (noma ngaphezulu!) Kokudla ngasikhathi sinye. Gcina isidlo sasemini sibe phakathi kwama-calories angama-400 kuya kwangama-500 futhi umzimba wakho ngeke ukhathale kusuka ekusebenzeni isikhathi esengeziwe ukugaya amakhulu amakhalori angeziwe ngasikhathi sinye. Phuza amanzi noma i-seltzer esikhundleni sesoda ukuze wonge ama-calories angu-100, khetha isithelo sangempela kunejusi yesithelo ukuze uthole ifayibha eyengeziwe, futhi ungakhohlwa mayelana nokwengeziwe njengalolo cezu lukashizi olungeze ku-sammy yakho, leso sikhwama samashidi, kanye neposi- isidlo sasemini i-Starbucks latte noma ikhukhi-lezo zibala nazo!

Yenza Lokhu

Ukugaya ukudla kwakho kudinga amandla, ngakho-ke siza izinto ngokuhamba kancane imizuzu eyi-15 ngemuva kokudla. Ucwaningo lukhombisa ukuthi ukuhamba ngemuva kokudla akugcini nje ngokuthuthukisa ukugayeka kokudla, kepha kusiza nokususa i-glucose egazini, kwehlise amazinga kashukela egazini langemva kokudla. Akuthathi okuningi; Imizuzu eyi-15 kuya kwengama-20 yanele. Ungathatha uhambo olufushane uye epaki noma ekhefi, ujabulele isidlo sakho sasemini, bese uyahamba ubuyela emuva. Futhi ama-endorphin akhishwe ekuqhumeni okuncane kokuzivocavoca angasiza futhi ukusula ikhanda lakho futhi kukwenze uzizwe unamandla athe xaxa.

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