Ama-Snack Abadla Imifino Ngokushesha Nempilo

-Delile

• 1. Ibhotela yamantongomane enezithelo
• 2. Izinti zikashizi
• 3. Upelepele wensimbi one-hummus
• 4. Amantshontsho athosiwe
• 5. Popcorn
• 6. Amantongomane
• 7. I-yogurt enezithelo
• 8. Izipisi ezindala
• 9. Ushizi wekotishi
• 10. Ama-smoothies aluhlaza
• 11. Edamame eyosiwe
• 12. Inhlanganisela yomzila
• 13. Imbewu yamathanga
• 14.Ukugcotshwa kogcobo
• 15. Amaqanda abilisiwe
• 16. I-Guacamole kanye ne-plantain chips
• 17. Amabhola amandla okuzenzela
• Okubalulekile

Ukukhetha ukudla okulula okunomsoco ukuze ukujabulele usuku lonke kuyisici esiyinhloko sanoma ikuphi ukudla okunempilo - kufaka phakathi izidlo zemifino.

Ngeshwa, ukudla okuningi okulula futhi okulula okusetshenziselwa ukudla okulula kunikeza okuncane ngokuya ngokudla okunempilo ngaphandle kwama-calories amaningi, i-sodium, noshukela ongeziwe.

Noma kunjalo, ukuthola izinketho zokudla imifino okulula, okuphathekayo, nokunomsoco akudingeki kube inselele.

Nayi imibono engu-17 esheshayo nenempilo yemifino yokudla imifino.

1. Ibhotela yamantongomane enezithelo

Ukubhangqa izithelo zakho ozithandayo nebhotela le-nut kwenza kube lula, ukugcwalisa, nokushesha okususelwa ezitshalweni ongakujabulela noma kuphi.

Izithelo ezinjengama-aphula, ubhanana, kanye nama-strawberry zilayishwa ngama-antioxidants futhi kunefayibha ephezulu ekusiza ukuthi uhlale uzizwa ugcwele phakathi kokudla kwakho okuyinhloko ().

Okwamanje, ama-nut butter - afana ne-alimondi, amantongomane, noma ama-buters e-cashew - aletha isilinganiso esiphundu samaprotheni anelisayo namafutha anempilo.

2. Izinti zikashizi

Izinti zikashizi ziyisidlwana esiphathekayo futhi esikahle esilungele ukusiza ukunqanda izifiso ohambeni.

Yize iphrofayili yezakhi eqondile iyahluka ngokuya ngohlobo lomkhiqizo noshizi, ushizi unamathela ngokujwayelekile anikezela ngama-5-7 amagremu wamaprotheni nge-ounce elilodwa (28-gram).

Amaprotheni yi-macronutrient egcwalisa kakhulu, okwenza ushizi ube yisinqumo esihle kakhulu sokudla okugcwala imifino ().

Lesi sidlo futhi siwumthombo omuhle we-calcium, amaminerali ayisihluthulelo asiza ukuqinisa amathambo akho namazinyo ().

3. Upelepele wensimbi one-hummus

Upelepele we-bell one-hummus uyindlela enempilo, esekwe ezitshalweni kuma-chips wendabuko kanye nediphu.

Upelepele weBell awunikeli kuphela ngokufana okwanelisayo njengama-chips noma ama-crackers kepha futhi unama-calories aphansi futhi uqukethe i-fiber eningi, uvithamini C no-vitamin A.

Futhi, ukuwafaka ku-hummus kungasiza ekuthuthukiseni ukudla kwakho kwamaprotheni kanye ne-fiber ngenkathi ugcina ukudla kwakho kwekhalori kuphansi.

4. Amantshontsho athosiwe

Amachickpeas alayishwe amaprotheni, i-fiber, namavithamini namaminerali afana ne-manganese ne-folate.

Okuhle kunakho konke, ukuthi amantshontsho osiwe kulula ukuwenza ekhaya ngokujikijela amantshontsho aphekiwe ngamafutha omnqumo kanye nezinongo zakho noma izinongo ngaphambi kokuzibhaka ku-400 ° F (200 ° C) imizuzu engama-20-30.

I-pepper Cayenne, i-powder ka-garlic, i-chili powder, i-cumin, isinamoni, ne-nutmeg konke okukhethwa kukho okumnandi ukusiza ukunonga ama-chickpeas akho.

5. Popcorn

I-Popcorn ingukudla okunomsoco, okunama-kilojoule amancane okungumthombo omuhle wamaminerali i-phosphorus, i-magnesium, ne-zinc.

Iphinde ibe phezulu kuma-manganese - amaminerali abandakanyeka ekugayeni ukudla, ekusebenzeni komzimba, ekukhiqizeni amandla, nasempilweni yobuchopho ().

Qiniseka ukuthi ukhetha i-popcorn enomoya ngaphandle kwezinhlobo ezi-pre-package noma ze-microwave, ezivame ukugcwala ama-calories amaningi, amafutha ne-sodium.

Ukuze uthole ukunambitheka okwengeziwe, zama ukunonga ama-popcorn akho aqhume umoya nge-paprika, u-anyanisi powder, iParmesan yemifino, noma iparsley.

6. Amantongomane

Amantongomane - njengama-alimondi, ama-walnuts, ama-cashews nama-pistachios - ahlinzeka ngengcebo yezakhi zomzimba ezibalulekile, kufaka phakathi amafutha anempilo enhliziyo, i-fiber, amaprotheni, i-magnesium, i-iron ne-calcium.

Ngaphezu kokuba mnene ngokumangalisayo, ucwaningo lukhombisa ukuthi ukufaka amantongomane ekudleni kwakho kunganciphisa ubungozi besifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela, kanye nezinhlobo ezithile zomdlavuza onjengomdlavuza obomvu ().

Kodwa-ke, khumbula ukuthi amantongomane anama-kilojoule amaningi, ngakho-ke uwajabulele ngokulinganisela bese unamathela cishe ku-ounce (28 amagremu) ngasikhathi ngasinye njengengxenye yokudla okunempilo.

7. I-yogurt enezithelo

Ecebile ngamaprotheni, i-calcium, i-vitamin B12, ne-potassium, i-yogurt iyindlela enhle kakhulu yokudla imifino.

Ukuhlanganisa iyogathi nama-apula, amajikijolo, ubhanana, amagilebhisi, noma uhlobo oluthandayo lwesithelo nakho kungasiza ekuqhumeni ukudla kwakho i-fiber, uvithamini C, nama-antioxidants alwa nezifo ().

Bheka izinhlobo ezicacile, ezingenashukela ukunciphisa ukudla kwakho ushukela owengeziwe bese usebenzisa isinamoni encane, uju, noma isiraphu ye-maple ukuze uthuthukise ngokwemvelo ukunambitheka.

8. Izipisi ezindala

Izipisi ezindala ziyindlela elula futhi emnandi yokukhama ukufaka imifino enamaqabunga ekudleni kwakho kwansuku zonke.

I-Kale ingumthombo omuhle kakhulu wamavithamini C no-A - izakhamzimba ezibalulekile ezibandakanyeka ekusebenzeni komzimba nasekuvikeleni izifo (,).

Zama ukwenza izipisi zakudala ekhaya ngokujikijela i-kale ngamafutha omnqumo nosawoti wasolwandle, bese ubhaka ku-275 ° F (135 ° C) imizuzu engu-15-20 kuze kube ukhakhayi. Zibuke eduze, njengoba zingasha kalula.

9. Ushizi wekotishi

Yenziwe ngamakheshi obisi lwenkomo - okuqinile okuqinile kobisi okwenziwe ngokufaka i-asidi obisini - i-cottage shizi ingumkhiqizo wobisi onamaprotheni aphezulu ocebile nge-phosphorus, selenium, ne-vitamin B12.

Futhi kungumthombo omuhle we-calcium, isakhi somzimba esibalulekile esidlala indima enkulu ekwakhekeni kwamathambo, ekusebenzeni kwemisipha, nasekusithekeni kwehomoni ().

I-Cottage shizi ine-flavour emnene engajatshulelwa yodwa noma ihlanganiswe nezithelo ezinjengobhanana, ibhece, amajikijolo kanye uphayinaphu.

Ngenye indlela, ungabhangqa i-cottage shizi ngamafutha omnqumo bese ufafaza usawoti kanye nopelepele omnyama ukuthola isidlo esinomsoco esilungele imifino.

10. Ama-smoothies aluhlaza

Ama-smoothies aluhlaza angaba yindlela esheshayo nelula yokufaka izisetshenziswa ezimbalwa zemifino ekudleni kwakho ngenkathi ukhuphula ukudla kwakho i-fiber, amavithamini, amaminerali kanye nama-antioxidants.

Yize ama-smoothies aluhlaza ngokuvamile enziwe ngemifino enamaqabunga afana ne-kale noma isipinashi, ezinye izithelo, imifino nezithako nazo zingangezwa. Isibonelo, zama izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ama-beet, amajikijolo, ubhanana, imbewu ye-chia, noma isidlo sefilakisi.

Ungaphinda uhlanganise nama-powders ama-vegetarian powders afana ne-whey, i-pea, i-hemp, noma amaprotheni erayisi ansundu. Lokhu kungakugcina uzizwa ugcwele isikhathi eside futhi kusekele ukukhula kwemisipha nokulawulwa kukashukela egazini (,,).

11. Edamame eyosiwe

I-Edamame ngubhontshisi ovunwa ngaphambi kokuba uvuthwe ngokuphelele. Zingabiliswa, zifuthwe, noma zosiwe ukwenza isidlo esihlwabusayo nesinomsoco ohambeni.

Eqinisweni, i-edamame ephekiwe ipakisha ama-gramu ayi-8 we-fiber nama-gramu ayi-18 wamaprotheni asezitshalweni abe inkomishi eli-1 (155-gram) ekhonzayo futhi iqukethe inani elifanele le-magnesium, i-iron, ne-vitamin C.

I-Edamame isebenziseka kakhulu futhi ingathengwa ngamaphakeji afanele, alungele ukudliwa noma athosiwe ngo-400 ° F (200 ° C) okwemizuzu engama-30 kuya kwengama-40 ngeParmesan yemifino, ugarlic, upelepele, noma i-paprika ukuthola isidlo esilula esiphundu ekhaya .

12. Inhlanganisela yomzila

Ukuxuba umzila kuyisidlwana esilula, esidla imifino esenziwe ngamantongomane, imbewu, nezithelo ezomisiwe.

Iyaphatheka, iyanambitheka, inempilo, futhi iyahlukahluka, futhi ungayihlela ivumelane nezintandokazi zakho.

Amantongomane, imbewu, izithelo ezomisiwe, ukhukhunathi, nokusanhlamvu okuphelele njengelayisi elikhukhumele noma i-popcorn yizibonelo ezimbalwa zezithako ezinomsoco ongazisebenzisa ukwenza futhi wenze ngezifiso ukuxuba kwakho okuphelele kwendlela.

13. Imbewu yamathanga

Imbewu yethanga ingumthombo omuhle wezakhi eziningi ezibalulekile, kufaka phakathi amaprotheni kanye nefayibha.

Futhi bacebile nge-magnesium, i-micronutrient edingekayo yokuncipha kwemisipha, ukulawulwa kwengcindezi yegazi, ukusebenza kwezinzwa, kanye ne-DNA synthesis ().

Ungosa kalula imbewu yamathanga ekhaya ngokuzijikijela ngamafutha omnqumo, usawoti, nezinongo, bese ubhaka ku-350 ° F (175 ° C) imizuzu engama-20-30 noma kuze kube nsundu ngegolide.

14.Ukugcotshwa kogcobo

Yize kuvame ukuhlukaniswa njengokudla kwasekuseni, i-oatmeal ingajatshulelwa nganoma yisiphi isikhathi sosuku njengokudla okugcwalisayo nokunomsoco.

Ama-oats aqukethe uhlobo lwe-fiber ebizwa nge-beta-glucan, okucatshangwa ukuthi ikhuthaza ukwehla kwesisindo futhi ithuthukise amazinga e-cholesterol, ukulawula ushukela wegazi, nomfutho wegazi ().

Bump up the flavour of your oatmeal with toppings like nati, imbewu, izithelo ezomisiwe, amajikijolo, isinamoni, noma ibhotela le-nut.

15. Amaqanda abilisiwe

Amaqanda abiliswe kanzima angaba isidlo sokudla esinempilo futhi esinomsoco sokudla imifino ukukusiza uzizwe ugcwele phakathi kokudla.

Ngaphezu kokuba ngumthombo omkhulu wamaprotheni, amaqanda abiliswe kanzima nawo aphezulu e-selenium, uvithamini A, no-B amavithamini.

Ucwaningo luphakamisa nokuthi ukudla amaqanda kunganciphisa indlala yokuxhasa ukwehla kwesisindo futhi kwandise amazinga egazi e-HDL (okuhle) cholesterol kanye nama-antioxidants (,,).

16. I-Guacamole kanye ne-plantain chips

Ukubhangqa ama-plantain chips nge-guacamole kuyindlela elula yokunciphisa ukudla kwakho okunempilo ngenkathi wenelisa izifiso zakho zokudla okusawoti.

Ama-avocado akwi-guacamole aphezulu kuma-acid e-monounsaturated, akhonjisiwe ukuthi akhulisa i-cholesterol ye-HDL (enhle) futhi anciphise amazinga e-triglyceride. Futhi zingumthombo omuhle we-potassium, uvithamini C, novithamini B6 ().

Futhi, ama-plantain chips kulula ukwenza ekhaya futhi angabhakwa esikhundleni sokuthosiwe ngenye indlela enempilo yokuthenga ama-chips amazambane athengwe esitolo.

Mane nje uphonsa uketshezi olusikiwe oluncane ngamafutha omnqumo kanye nesiningi bese ubhake ku-400 ° F (200 ° C) imizuzu eyi-15-20 - noma kuze kube yilapho izitshalo sezenziwe zaba nsundu futhi zahwamuka.

17. Amabhola amandla okuzenzela

Amandla amabhola ayindlela elula yokudla ongayenza ekhaya futhi wenze ngezifiso ngokukhetha kwakho izithako ezinomsoco.

Zama ukwengeza amantongomane nembewu kumabhola akho wamandla ukusiza ukukhuphula ukungenisa kwakho amaprotheni, i-fiber, namafutha anempilo yenhliziyo (,).

Izithelo ezomisiwe, ukhokho nibs, noju kuyizinqumo ezinhle kakhulu zokukhuphula ukunambitheka nokuqukethwe kwe-antioxidant kwesidlwana sakho (,,).

Ukuze uqalise, engeza izithako kwiprosesa yokudla bese ushaya kuze kube yilapho ingxube ibushelelezi. Bese ugoqa amabhola bese ubeka esiqandisini ukusetha imizuzu eyi-10-15 ngaphambi kokuzijabulisa.

Okubalulekile

Ukufaka ukudla okulula okuhlukahlukene okunempilo ekudleni kwakho kungakusiza ukuthi uqhubeke phakathi kokudla ngenkathi ucindezela izakhamzimba ezimbalwa ezingeziwe.

Ngenhlanhla, kunokudla okulula kwemifino ongakhetha kukho - konke okunomsoco, okulula ukukulungisa futhi okumnandi.

Ukuze uqalise, mane ukhethe izintandokazi zakho ezimbalwa bese uthokozela njengengxenye yokudla kwabantu abadla imifino okunempilo.

Yonke imininingwane yokudla okunempilo kokudla okubalwe kule ndatshana ivela ku-.