Amaqhinga okwandisa ukusutha nokungalambi

-Delile

• 1. Faka umthombo wamaprotheni ekudleni
• 2. Yidla isaladi ngesidlo sasemini nesasebusuku
• 3. Faka imbewu ekudleni okulula
• 4. Yidla amafutha amahle
• 5. Shintsha ufulawa kakolweni we-oat bran
• 6. Izinti zemifino ngesikhathi sendlala
• 7. Yidla ama-popcorn ukulwa nokukhathazeka

Ukukhulisa ukusutha ngemuva kokudla nokugcina indlala isikhathi eside, amasu amahle yilena: engeza iqanda ekudleni, sebenzisa i-oats esikhundleni sefulawa bese udla ukudla okune-fiber, ngokwesibonelo.

Kubalulekile futhi ukugwema ukudla okususelwa ikakhulu kuma-carbohydrate alula, njengesinkwa saseFrance noma i-tapioca nebhotela, egaywa ngokushesha futhi ikhulise umuzwa wendlala ngokushesha okukhulu.

Ngaphezu kwalokho, ukudla okumnandi kakhulu njenge-cocada, amakhukhi agxishiwe noma i-brigadeiro kufanele kugwenywe njalo ngoba kunzima kakhulu ukuyeka ukudla, noma ngabe indlala isidlulile yokunikeza ubumnandi. Ngakho-ke nanka amaqhinga ayisikhombisa okudla kahle futhi uthole ukusutha okuningi:

1. Faka umthombo wamaprotheni ekudleni

Amaprotheni yisakhi somzimba esiletha kakhulu ukusutha emzimbeni, futhi sitholakala ekudleni okufana namaqanda, inyama, inkukhu, ushizi kanye neyogathi. Ngaphezu kwalokho, amaprotheni asebenzisa amakhalori amaningi ngesikhathi sokugaya ukudla futhi abalulekile ekwandiseni isisindo semisipha emzimbeni, esiza enqubeni yokwehlisa isisindo.

Ngakho-ke, ukuze ulondoloze indlala isikhathi eside, kufanele ungeze okungenani iqanda eli-1, ucezu lweshizi olu-1 noma ifilishi elincane lezinkukhu esidlweni, noma ukhetha ukusebenzisa i-omelet eyenziwe ngamaqanda amabili efakwe ushizi noma imifino kwasekuseni ekuseni noma kusihlwa, isibonelo. Thatha isibonelo sokudla okulula okungamaprotheni oku-6.

2. Yidla isaladi ngesidlo sasemini nesasebusuku

Imifino icebile nge-fiber futhi inama-calories aphansi, okwandisa umuzwa wokusutha futhi kugcina ukudla kungaphansi kwama-calories.

Ngakho-ke, ukudla isaladi kwasemini nakusihlwa kusiza ukunciphisa ukusetshenziswa kwerayisi, ipasta, ufulawa neminye imithombo yama-carbohydrate evusa ukuzuza kwesisindo. Ngaphezu kwalokho, imifino inamavithamini namaminerali, kubalulekile ekusebenziseni imetabolism nasekuvuseleleni ukunciphisa umzimba.

3. Faka imbewu ekudleni okulula

Ngenxa yokuthi zicebile ku-fiber, imbewu efana ne-chia, i-flaxseed kanye ne-sesame yizindlela ezinhle ongazifaka ekudleni okulula, futhi kufanele ungeze ithisipuni eli-1 kuye kwele-2 lembewu ku-yogurt, ukugcwaliswa kwesangweji, isaladi lezithelo noma ijusi. Ngakho-ke, ukudla okulula kuba nomsoco futhi kuzokunika ukusutha isikhathi eside.

Ngaphezu kwezimbewu, ungasebenzisa futhi iGreen Wheat, ecebile nge-fiber futhi cishe engenawo amakhalori, futhi engezwa kalula kokudla okulula ngoba ayinanambitheki futhi ayiguquli ukunambitheka kwesidlo. Bona amathiphu nezibonelo zokwengeza imbewu ekudleni.

4. Yidla amafutha amahle

Amafutha amahle aletha nokusutha okukhulu ngoba kuthatha isikhathi eside ukugaya, ngaphezu kokusiza ekwehliseni ukuvuvukala emzimbeni nokwenza ngcono amazinga e-cholesterol.

Ngakho-ke, ezinye izinketho ezingasetshenziswa ukudla amayunithi ama-5 kuye kwayi-10 amantongomane e-cashew ekudleni, ukudla i-avocado noma ukhukhunathi, njengoba ziyizithelo ezinonile, nokudla izinhlanzi ezifana ne-tuna, ama-sardine kanye ne-salmon okungenani ama-3x / ngesonto.

5. Shintsha ufulawa kakolweni we-oat bran

I-oat bran ingumthombo ophilile wama-carbohydrate, kanye nokuba nesicebi ku-fiber. Ngokungafani nofulawa omhlophe kakolweni, unenkomba ephansi ye-glycemic, futhi awukhuthazi ukukhiqizwa kwamafutha emzimbeni. Ngaphezu kwalokho, i-oats ithuthukisa izitshalo zamathumbu nokulwa nokuqunjelwa, ukunciphisa ukukhiqizwa kwegesi nokulwa nokugaya ukudla okungalungile.

Ngaphezu kwe-oat bran, eminye impuphu enempilo yi-oatmeal, ufulawa we-alimondi, ufulawa kakhukhunathi, ufulawa onsundu welayisi nofulawa kakolweni ophelele. Funda ukuthi ungasebenzisa kanjani i-oats ukunciphisa umzimba.

6. Izinti zemifino ngesikhathi sendlala

Emini, lapho indlala igadla, ukukhetha okuhle wukudla izinti zemifino ezinjengezaqathe, izingongolo zesilimo esidliwayo esinamagatsha anamanzi, izinhliziyo zesundu, ikhukhamba laseJapan, amagatsha esilimo esidliwayo esinamagatsha anamanzi, upelepele obomvu nophuzi.

Ukwenza izinti, mane nje usike imifino enjengesipisi bese uyigcina esiqandisini, futhi ungayisebenzisa njengokudla okulula lapho kugadla indlala noma uma uzizwa ufuna ukuhlafuna okuthile ukudlulisa ukukhathazeka.

7. Yidla ama-popcorn ukulwa nokukhathazeka

I-Popcorn iyindlela enhle ongayisebenzisa ngesikhathi ushaya ukukhathazeka, ngoba icebile ku-fiber futhi inama-calories ambalwa kunokudla okunjengo chocolate noma ama-chips, futhi isakuvumela ukuthi uhlafune okuningi, okusiza ukunciphisa ukucindezeleka.

Ukuze uthole izinzuzo eziphezulu, khetha ukwenza i-popcorn ku-microwave, ngaphandle kokufaka amafutha, futhi uyimise ngamakhambi afana ne-oregano ne-parsley, engeza usawoti omncane wokunambitheka. Bona ukuthi ungayilungisa kanjani i-microwave popcorn nokuthi ungayisebenzisa kanjani ngaphandle kokuthola amafutha.

Bona futhi izithasiselo ezisiza ukunciphisa indlala kule vidiyo elandelayo: