Izinketho zokudla okunempilo ekuhambeni
Okungcono, ukudla okusheshayo akuyona ukukhetha kokuqala kubantu abanesifo sikashukela. Kodwa-ke, empilweni yangempela, sigijima futhi silambile emakhishi ethu. Kudingeka sidle njalo ukuze sigcine amazinga ashukela egazini ezinzile futhi sigweme ukukhetha okumbi okuba yingozi kungasiholela. Uma ukhumbule le mithetho elula uma unesifo sikashukela, ukukhetha okusheshayo akudingeki kukulahle endleleni yokuphatha kahle noma kungabi nhlobo kokudla okunomsoco.
Abantu abanesifo sikashukela banamafilosofi, izinkolelo nemikhuba eminingi yokudla ehlukene. Ayikho ipulani eyodwa-ifanele-konke okuhambisanayo. Abanye abantu bangaba ne-carbs enkulu. Abanye abakwazi noma abangafuni. Abanye bangadla ama-servings amancane cishe noma yini. Abanye abakwazi. Uma uthatha i-insulin noma noma yimiphi imithi engenza ishukela lakho legazi libe phansi kakhulu, qiniseka ukuthi uthole ama-carbs okwanele ukulwa nemithi ukuze ungahambi kakhulu.
Ungenza ukukhetha kokudla ngokusho "kwamazinga." Zama ukunamathela ezingeni eliphezulu ngangokunokwenzeka. Gcina izinketho ezivela kumafasitela, ukudla okulula, nezinto zokudla okwenziwe ngomumo engqondweni.
Sebenzisa lezi zikhetho ukukulandelela kuze kube yilapho ungazitholela ukudla okunempilo. Uma wenza izinqumo eziqhubekayo ohlwini olukhethwa kukho futhi ezingasindisi kakhulu ekunakondleni, qiniseka ukuthi uzama ukudla ukudla okunempilo usuku lonke uma kungenzeka.
Zama ukugwema ama-servings amakhulu, amakholori amaningi, ukudla okuthosiwe, nama-fatty noma ama-sweet sauces.
Ama-calories, amanoni, nama-carbs angakwazi ukufihla ku-sauces nama-toppings. Zama ukubheka ukuthi yini oyidlayo. Ngezinye izikhathi, izindawo zokudla zinamapheshana enempilo ongaba nayo. Ungabheka ku-intanethi, uthwale incwadi yokubala, noma usebenzise uhlelo lokusebenza lwefoni olukuvumela ukuthi ubheke ukudla ngokushesha futhi ubone wonke amamenyu.
Izinketho Zokuqala Zokuqala
Izinqumo zokuqala ezingeni lemifino imifino emifino emnyama, imifino engelona isitshalo, izithelo ezincane-glycemic , amaprotheni aphansi angamafutha, ama-legumes (ubhontshisi), amantongomane (njengama-walnuts nama-alimondi), imbewu (njengezimbewu ze-sunflower), amafutha ama-monounsaturated amahle imifino yasolwandle.
Mina ngizama ukugwema ukolweni namafutha amaningi. Angikubekezelelani kokubili, ikakhulukazi uma bekhonza ndawonye. Bathukuthelisa isisu sami. Abantu abaningi abanesifo sikashukela banenkinga futhi kungenzeka bangakwazi ukuthi kubangela izinkinga zokugaya.
Esikhathini esiningi, ukudla ngalelizinga kusho ukuthi ayikho ama-carbohydrate ukubala noma okungenani hhayi amaningi. Qaphela ama-sauces nama-toppings. Khumbula ukuthi izithelo, ubhontshisi kanye nemifino yokhula iqukethe i-carbs. Hlala ngaphakathi kwezinhloso zakho zokudla nge-carbs.
Izinqumo zokuqala ezingeni zingaba:
- Isaladi ekhuniwe . Lokhu kungatholakala ezitolo zokudla okusheshayo kakhulu. Khumbula ukuhlola ilebula lokudla ekugqoka kanye nezinye izithako ezinganikeza zona.
- Isaladi ngamanothi noma ubhontshisi . Ezinye izindawo zokudla okusheshayo zithwala lezi zinhlobo zama saladi. Ngezinye izikhathi amasaladi abo "aseNingizimu-ntshonalanga" afaka phakathi ubhontshisi. Qaphela izengezo ezithosiwe, ushizi, nokugqoka okunzima.
- Apple nge nati . Lezi zingatholakala ezitolo zokudla kanye nezinye izitolo ezilula. Uma ungakwazi ukubekezelela ushizi, induku yeshizi ihamba kahle nge-apula.
- Ubhontshisi nge-ulethisi, i-salsa, kanye ne-guacamole noma i-avocade elicwengekile . Lezi ziyisisekelo ezindaweni zokudlela eziningi zaseMexico. Kungcono nakakhulu uma ungathola ubhontshisi obilisiwe kunokuba ubhontshisi obusisiwe.
- Hlanganisa ngemifino kanye namaprotheni . Hlangana-gazinga kusuka ku-drive-through? Hlela isitsha sePanda Express bese ucela ukuba sikhonze phezu kwemifino exubekile esikhundleni selayisi noma ama-noodle. It has a sauce semi-sweet and okubabayo esinama-gramu angu-13 ama-carbs kanye nama-5 amagremu ushukela ngokukhonza.
- Isaladi lasolwandle kanye neprotheyini . Izitolo eziningi zokudla ziphethe isaladi esolwandle eduze ne-counter deli nezinye izinketho ze-sushi zaseJapane. Ngeshwa, ilebuli yokudla ngokuvamile ayikho. Ngokwesilinganiso 1 isaladi esolwandle lune-5 amagremu ama-carbs nama-4 amagremu eshukela. Kodwa-ke, ezinye zokudlela zibalinganiselwa ku-41 amagremu ama-carbs kanye nama-18 amagremu ashukela. Bambisane ngenyama eboshwe, inyama enomsoco, iqanda elibilisiwe, noma noma yini engase ibe nayo.
- Inkukhu engenalutho kanye nobhontshisi obuluhlaza . Le-combo ingatholakala ku-Popeye's Chicken nama-Biscuits naseKentucky Fried Chicken.
Izinketho Zesibili Ezingeni
Ukuzikhethela kwezinga lesibili kungaba yizinqumo ezibalwe ngenhla kanye nohlamvu olugcwele noma okusanhlamvu okuphezulu-fibre, low-carb, futhi ungenzi izinga lakho lokushukela egazini likhuphuke kakhulu. Sonke sihlukile. Kwabaningi, ama-tortillas amacembe awawona amabi kakhulu.
Ukukhethwa kwezinga lesibili kungaba:
- Amabhontshisi (njengenhla) ane-tortilla ye-corn noma amabili . Uma ungathola indawo ene-tortillas egcwele okusanhlamvu, lezo zingase zibe yisinqumo esingcono nakakhulu.
- Ama-tacos abiwe ngama-tortillas e-corn . Ungatholi izinhlanzi ze-tortilla ezithosiwe. Izinketho ezinhle kakhulu zeprotheyini zizobe ziboshwe inkukhu noma inhlanzi.
- Isangweji esinejiwe noma ukugoqa . Ezinye izindawo zokudla okusheshayo zinikeza izinhlamvu zokusanhlamvu ezigcwele noma izigqoko ezidliwayo. Lezi zokudlela zihlanganisa uMcDonald's, Burger King, Arby's, Sonic, Jr.'s Carl, no-Chic-fil-A. Uma uzama ukunciphisa ama-carbs we-starchy, thatha isigamu se-bun bese udla isidlo njenges sandwich evulekile. Ezinye izindawo nazo zikhonza inyama ekugqibeleni i-lettuce.
- I-sandwich yePita . UJack ebhokisini unikeze i-fajita pita yenkukhu nge-pita yonke yesikhathi eside, futhi enye yezintandokazi zami. Kuyinto ephakeme kakhulu kunalokho engingayithanda ngamafutha ne-sodium, kodwa kungenziwa ngcono ngokuyiyala ngaphandle kwe-ushizi. Ngokuvamile, le nto inamakhelri angu-326, ama-gram angu-10 amafutha, amagremu angu-6 amafutha agcwele, ama-milligram angu-987 we-sodium, ama-gramu angu-35 we-carbs, ama-gramu angu-3 kashukela nama-gramu angu-23 amaprotheni. Hamba ngaphandle ushizi, futhi isangweji lingamakhilogremu angu-234, ama-gramu angu-3 amafutha, igramu elilodwa lamafutha agcwele, ama-milligram angu-842 we-sodium, ama-gramu angu-34 ama-carb, ama-gramu angu-3 kashukela nama-17 amagremu amaprotheni.
Izinga leThathu lezinketho
Uma nje ungatholi ukudla okuhambisana nezigaba zokuqala ezimbili zokukhetha, khona-ke kungadingeka ukuthi ubale ama-carbohydrate . Enye indlela ingasebenzisa izinhlu zokushintshanisa. Lokhu kudinga ukubuka ulwazi olusemphilweni. Bheka futhi ushukela nama-kilojoule bese uzama ukuzigcina phansi ngangokunokwenzeka. Sebenza nomhlengikazi ukuthola ukuthi yini ehamba phambili kuwe, ukuphathwa kwesifo sikashukela, kanye nemigomo yakho.