Ukuhlela ukudla kungaba nzima. Yini oyodla namhlanje? Yini yokudla kwasekuseni , kwasemini, isidlo sakusihlwa, nokudla okulula ? Isidlo ngokuvamile siyisidlo abantu ababhekana nazo ngoba bayashesha, bedla etafuleni labo noma nje badidekile ngazo zonke izinketho. Ukulungiselela ukudla kusengaphambili futhi ngobuningi kungasiza kakhulu, futhi okusele kungasindisa impilo. Uma unesifo sikashukela, kubalulekile ukubheka ukungenisa kwakho kwe-carbohydrates.
Buza umfundisi wakho wokudla ngesifo sikashukela noma oqinisekisiwe ukuthi unamaphi ama-carbohydrates okufanele uwadle kwasemini. Ngokuvamile, abantu abaningi abanesifo sikashukela kufanele bagcine ama-carbohydrates abo adla cishe ku-45g kwasemini. (Lokhu kuqondene nabantu ngabanye ngokusekelwe kwezidingo zekhalori, izinga lomsebenzi, ukulawulwa kweglucose yegazi kanye nemithi yemithi). Izinqumo ze-carbohydrate kufanele zicebile fiber . Ukudla okudliwayo kufanele kuqukethe amaprotheni namafutha enempilo ukuze ugcine amandla, ugcine ugcwele, futhi uvimbele ushukela wegazi lakho ekukhuphukeni ngokushesha kakhulu. Nazi ezinye izinketho ezinkulu zokudla kwasemini kubantu abanesifo sikashukela.
Ukugoqa okunomsoco we-Chicken
Gcwalisa ukugoqa konke okusanhlamvu (mhlawumbe omunye okungenani okungenani ama-3g we-fiber kanye nama-20g we-carbohydrate) nge-chicken eqoshiwe noma elicutshiwe enkukhu kanye nemifino eqoshiwe. Ngiyathanda ukusebenzisa isitshalo seqanda esidliwayo, i-zucchini, no-anyanisi. Sakaza i-avocado ye-1/3 ye-fiber eyengeziwe, ukunambitheka, namafutha enempilo.
Bambisana nge-1 1/4 indebe ye-strawberries ensikiwe. Ithiphu: Ukuze uthole ukugoqa konke okusanhlamvu, bheka uhlu lwezithako. Isithako sokuqala kulebuli kufanele sithi wonke noma umkhiqizo kufanele ube nesitembu sonke sokusanhlamvu.
I-Quinoa Bowl
I-quinoa yi-okusanhlamvu lasendulo okungenokwemvelo okungenayo i-gluten, ecebile nge-fibre namaprotheni.
Ngokukhonza, iqukethe ama-carbohydrate ambalwa kunamanye amazinyo. Enye indebe ye-quinoa iqukethe ama-calories angu-170, ama-2.5g fat, ama-30g carbohydrate, i-3g fiber, amaprotheni ayi-7g. I-cup 1 ephezulu ye-quinoa ephekwe ngama- utamatisi oqoshiwe, izaqathe, i-1/4 indebe ekhonjiwe yesikhumba, kanye nesiprotheni esilahlwe phansi esivela kusihlwa sakusihlwa.
Ithiphu: Ungabeka noma yikuphi omunye imifino engelona isisindo yamatamatisi nama-izaqathe.
Isaladi lesipinashi sesitshalo
I-tuna icebile amaprotheni kanye ne-omega 3 fatty acids, ehlanganisiwe ekunciphiseni ingozi yesifo senhliziyo. Yenza imayonnaise yendabuko bese uxuba i-tuna nge-tablespoons hummus. Uzongena kumafutha agcwele nama-khalori, futhi ulayishe ku-flavour. Hlanganisa isaladi lesipinashi, ikhukhamba, izaqathe kanye nanoma yimiphi imifino engekho isitashi enayo esiqandisini. Engeza ubhontshisi bekomishi we-1/2 (uma ukheniwe kufanele uhlanza emanzini kuqala) ngekhwalithi ye-carbohydrate enhle, amaprotheni, kanye ne-fiber. Sebenzisa uviniga nesipuni esisodwa samafutha omnqumo wokugqoka. Ngithanda ukwengeza ugarliki omusha kanye ne-pepper elishisayo ekugqokeni kwami nge-flavour eyengeziwe.
I-Sandwich Yomuthi Ethuliwe E-Open-Faced With Sweet Potato 'Fry'
Izinhlanzi ezibandayo zaseTurkey ziyindlela enhle kakhulu yenkukhu. I-Turkey ithenda iyingxenye yesifuba se-turkey - iyancipha ngamakholori namafutha, futhi ungayithola esitolo sokudla.
Ngithanda ukwenza i-batch enkulu futhi ngisebenzise okusele kwamaswidi esiwasemini. Ungabeka u-Turkey owodwa ngesinkwa esisodwa sezinkwa zokudla okusanhlamvu, phezulu nesipinashi esikhishiwe kanye nezinsalela ezimbalwa zamafate ama-sweet fry for added fiber, vitamin C, ne-beta-carotene. Ithiphu: Ukugcina amafutha nama-khalori agcobe amazambane amahhavini kuhhavini ne-garlic namafutha omnqumo. Gcina isikhumba ku-fiber eyengeziwe.
I-Pepper eqoshiwe ne-anyanisi ye-Chicken Burger
Gcina kumafutha anelisiwe nama-khalori ngokususa inyama yenkomo yenkukhu ephansi. Engeza izinyamazane eziqoshiwe ezifana ne-pepper kanye no-anyanisi okwenziwe ukuthungwa, ukunambitheka, kanye ne-fiber. Ungadla ama-burgers noma ubhake kuhhavini.
Beka i-Burger ebhodini eligcwele okusanhlamvu noma ugweme yonke ibhande ukuze ulondoloze ama-carbohydrate bese ubeka isidumbu sakho phezu kwesaladi eluhlaza okwesibhakabhaka nge 1/2 indebe yamabhontshisi omnyama kanye ne-1/4 indebe ekhishwe ama-mozzarella ushizi ophansi.
> Umthombo
> American Heart Association. Inhlanzi ne-Omega 3 I-Acid Acids.