Ukudla Okulula Ukudla Okulula
Ukupheka ukudla kwakho kuzuzisa kakhulu ngezizathu ezihlukahlukene, kuhlanganise nokuthi unokulawula izithako, okubeka umkhawulo wezinhlayiya futhi unikeza ukulawula ingxenye. Futhi uma upheka ukudla kwakho siqu, uqinisekisiwe okusheshayo. Kodwa akunakwenzeka ukuhlanganisa ukudla uma ungenakho ukudla endlini. Ukugcina ifriji igcwele ngokugcwele kungaba nzima, ikakhulukazi uma unesimiso esimatasa futhi uvame ukuqhuma ukudla okulahlayo ngenxa yokulahla.
Kodwa izithako ezimbalwa nje ezilula zingahamba ngendlela ende. Uma unezinto ezithile zokudla endlini yakho, uqiniseke ukuthi uzokwazi ukuphonsa ndawonye ukudla okunomsoco, okunempilo, nesifo sikashukela.
1) Imifino efriziwe
Ngokuphambene nenkolelo evamile, imifino efriziwe ingaba imifino enhle. Zifriziwe ekuqhumeni kwazo okukhulu, zibenza zicebile ngamavithamini namaminerali. Ngenxa yamanzi abo aphezulu nokuqukethwe kwefayibha , imifino ihlinzeka ngokudla okuningi futhi kufanele isetshenziswe njengesisekelo noma isisekelo seplate yakho. Ukugcwalisa imifino engekho-starchy kungasiza ukunciphisa ukucindezeleka kwegazi , isisindo, kanye noshukela wegazi. Hlela ukwenza isigamu samifino yakho engeyi-starchy. Ukuthenga labo ngaphandle kwamakhekhe angeziwe, ibhotela, noma usawoti.
- Indlela Yokulungisa: Ziphumelele ezincane ze-microwave noma ziwaqhube ngezipuni ezimbalwa zamanzi. Fafaza ngamafutha omnqumo kanye ne-garlic powder (uma ungenayo i-garlic fresh).
- Okufanele ukwenze ngabo: Baxoshe emasaladi nasobho noma sebenzise njengama-toppers ama-sandwich. Yakha ipulatifomu yakho ngokwenza imifino isisekelo, ilandelwe amaprotheni amancane, njengenkukhu, inhlanzi noma i-turkey kanye ne-carbohydrate eyinkimbinkimbi, njenge-sweet potato noma i-quinoa. Engeza imifino eseleyo ukuze u-omelets omhlophe weqanda noma i-egg scramble.
2) Ubhontshisi Osemathinini
Ubhontshisi bacebile ekugcwaliseni i-fibre, amaprotheni aphilile, kanye nokudla. Ubhontshisi obomile bakhethwa uma unesikhathi sokuwapheka ngoba aqukethe i-sodium encane, kodwa akuwona wonke umuntu onokupheka. Esikhundleni salokho, sebenzisa ubhontshisi obusemathinini futhi qinisekisa ukuwahlanza kahle (ukuze ususe enye ye-sodium).
- Indlela yokuzilungiselela : Akukho ukulungiswa okudingekayo. Vula uvule, ususe, bese usebenzisa. Uma ungathanda ukuthola ubuciko, ungawahlanza futhi uwafake ekusakazeni.
- Okufanele ukwenze ngabo: Engeza ubhontshisi ku-scramble yeqanda, ukuwaphonsa esaladini, noma usakaze smear esihlabathini. Amabhontshisi angaphinda afakwe ezitsheni, ama-stews, nama-side dish. Ngenkathi ubhontshisi bephilile babenezinhlamvu ze-carbohydrate ngakho qiniseka ukufaka ama - carbohydrates ohlelweni lwakho lokudla. Ingxenye yendebe ingaba ngu-20g we-carbohydrate.
3) Amaqanda
Amaqanda anevithamini D, i-lutein (i-carotenoid ekhuthaza impilo ye-eye), namaphrotheni. Nakuba abantu abaningi begwema amaqanda ngenxa yokuqukethwe kwabo kwe-cholesterol, ucwaningo lubonisa ukuthi kungase kungabi yi-cholesterol yokudla ekhulisa i-cholesterol yegazi, kodwa kunalokho kudla okune-saturated and trans fat. Uma une-cholesterol ephezulu, kungcono ukukhawulela ukungenisa kwakho i-yolk okungabi ngaphezu kokubili kuya kwesithathu ngesonto. Ngakolunye uhlangothi, amaqanda abamhlophe akhululekile futhi angadliwa nsuku zonke.
- Indlela Yokulungiselela: Ukukhwabanisa phansi kuze kube yilapho upheka ngokulinganayo, noma ubilise emanzini abandayo imizuzu emihlanu bese ugeza ngaphansi kwamanzi abandayo.
- Okufanele ukwenze ngabo: Amaqanda ahlukahlukeneyo-adle ukudla kwasekuseni, kwasemini noma ngesidlo. Amaqanda okukhwabanisa nemifino kanye nobhontshisi abamnyama be-ranchero noma amaqabunga abilisa bese uwasika ibe isaladi. Yenza i-frittata yemifino yesonto bese udla nganoma yisiphi isikhathi.
4) I-Tuna ekheniwe emanzini
Ecebile kuma-omega-3 fatty acids kanye namaprotheni aphilile, i-tuna yinto enhle kakhulu ekudleni kokudla kwasemini nasekudleni. Ngenkathi i-FDA inconywe ukuthi sikhulise ukudla kwethu kwezinhlanzi, kubalulekile ukuqapha ukudla kwamasonto onke ukugwema ngokuphepha amazinga aphezulu we-mercury.
Ukuze unciphise ukungena kwe-mercury, khetha i-tuna yokukhanya (ngokuphambene ne-albacore). Imibiko yabathengi ikhombisa ukuthi umuntu onamaphilenti angama-150 angavikeleka angadla ama-ounces angu-5 e-albacore tuna kanye nama-ounces angu-13 e-tuna elula njalo ngeviki. Ukuze uthole olunye ulwazi, hlola lesi sihloko.
- Indlela ongayilungisa ngayo: Vula amandla futhi uphe amanzi (ungatholi amathini emafutheni) futhi uyenzile.
- Okufanele ukwenze ngayo: Hlanganisa i-tuna ne-avocado ukuze uthole inguqulo enempilo ye "i-salad ye-tuna". Yengeza i-tuna kuze kube yi-pasta yonke yokudla okusanhlamvu ne-broccoli yiprotheni enhle, ephezulu, ukudla okuphezulu kwe-fiber. Hlanganisa i-tuna ibe ngama-saladi noma wenze i-tuna enamafutha aphansi ancibilike ngamasizi aphansi, isinkwa sonke sesinkwa nesardadi esikhundleni semayonnaise.
5) Yonke Isinkwa Isinkwa
Noma yisiphi isinkwa esinamaphesenti angu-100 isitembu sesinhlamvu esiphelele noma igama lonke njengesithako sokuqala kubhekwa njengokusanhlamvu okuphelele. Isinkwa sonke sezinhlayiyana sinomsoco emafayibheni nase-vitamini. Uma uthenga, ihlose ukukhetha eyodwa enezithako ezinqunyelwe bese ukhetha labo abanama-calories angu-90 noma ngaphansi. Iziqephu ezimbili zesinkwa cishe 30 g we-carbohydrate ngakho khumbula izingxenye zakho. Isinkwa singasebenza njenge-carbohydrate kunoma yisiphi isidlo.
- Indlela yokuzilungiselela: Udoti, i-grill, ubhake noma ubeke kumenzi wesicwengi ukuze ushintshe izinto kancane.
- Okufanele ukwenze ngayo: Sebenzisa isinkwa sonke sokusanhlamvu ukwenza isinkwa saseFrance noma usetshenziselwe esikhundleni se-bun noma i-bagel (ephezulu kuma-carbohydrate futhi ephansi fiber).
6) i-Quinoa
Ukudla okusanhlamvu okungokwemvelo kwe-gluten, i-quinoa iza ngemibala ehlukahlukene-ebomvu, emhlophe, emnyama. I-Quinoa yi-index ephansi ye-glycemic ukudla okucebile amaprotheni kanye ne-fiber. Iqukethe amakhilomitha angu-160 kuphela kanye no-30g we-carbohydrate ngamakhamera angu-1 okukhonza (amakhilogremu angama-60 angaphansi kanye ne-15g carbohydrate engaphansi kwe-pasta nelayisi).
- Indlela yokulungiselela: Funda ngemuva kwephakheji, kodwa ukukhuluma nge-quinoa ngokujwayelekile kulungiselelwe: hlambulula futhi ukhiphe i-quinoa kahle emanzini abandayo ngaphambi kokupheka. Faka indebe 1 ye-quinoa kanye nezinkomishi ezimbili zamanzi epanini bese uletha ngamathumba. Nciphisa ukumbumbuluza, ukumboza uphinde upheke kuze kube yilapho amanzi efakwe ngokuphelele imizuzu engaba ngu-15. Uma sekuqedile, okusanhlamvu kubonakala kulula futhi kuguquguqukayo.
- Okufanele ukwenze ngayo: Engeza imifino eqoshiwe kanye nobhontshisi ukuze udle njengokudla noma ukudla okuhlangene. Gxila emasaladi noma udle njenge-cereal eshisayo-okunye okunye okumele ukwenze ku-oatmeal. Ngiyakuthanda ukushisa i-quinoa emhlophe ephekwe ngehora lesithathu kwezintathu ezinezinkomishi ezintathu zekota okwesibhakabhaka, i-1 isipuni se-almond ibhotela, nokushaywa ubisi oluphansi.
7) Yogurt YesiGreki Ephansi
Umthombo omkhulu we-calcium, i-vitamin D, namaprotheni aqinile, i-yogurt yesiGreki inomsoco ocolile futhi obushelelekile ekuthungeni.
- Indlela yokuzilungiselela: Yidla njengokunjalo noma ukugcoba futhi usebenzise njenge-dessert. Ungaphinda wenze i-yogurt yamaGreki engasetshenziswa njengama-marinades noma ama-sauces.
- Okufanele ukwenze ngokudla: Yenza iziqu ezihlanganiswe nezithelo ezintsha namantongomane aqoshiwe okwekusasa, uphonsa ku-smoothie yakho ekuseni nge-protein ene-punch eyengeziwe, noma udibanise ngesaladi ukugqoka ukuze wengeze ukhilimu. I-yogurt yamaGreki ephansi kakhulu ingasebenza esikhundleni sokudla ukhilimu omuncu.
8) Amafutha Omnqumo Owengeziwe
Ecebile ngamafutha e-monounsaturated, amafutha omnqumo amnandi kakhulu ekukhipha ukunambitheka emasaladi nasemifino.
- Indlela yokulungiselela: Linganisa futhi usebenzise.
- Okufanele ukwenze ngayo: Sebenzisa isipuni ku-marinades ngenyama nangesaladi yokugqoka. I-bhotela ebuthakathaka yamafutha omnqumo uma ugosa imifino ukunciphisa okuqukethwe okunamafutha okugcwele.
9) Yonke Imfucumfucu Yomvelo
Okufanele kube nakho emakhaya. I-peanut, i-almond, i-cashew, ibhotela le-sunflower-konke lokhu kusakazeka kunamaprotheni anempilo. Qinisekisa ukuthi ufunda amalebula ngoba iningi lidinga ukuvuthwa futhi lifriji ngemuva kokuvulwa ukuvimbela ukukhishwa.
- Indlela yokulungiselela: Ayikho i-prep edingekayo, kodwa isisusa esihle. Ngoba yonke ibhotela ye-nut yemvelo ayinanto ngaphandle kwamantongomane nosawoti, amafutha ahlukanisa futhi ahlala phezulu. Gcoba kahle futhi esiqandisini ngemuva kokuvula.
- Kuthiwani nalo: Ukuze uthole i-dessert noma i-snack, shayela kwenye i-apula noma isigamu sebhanana. Spread over whole toast okusanhlamvu, noma u-whole waffle we-okusanhlamvu futhi uphezulu nge-tincetu amajikijolo, ugobe isipuni ku-cereal eshisayo ukwenzela ukwandiswa kwamaprotheni engeziwe noma udonsa isipuni esikhathini sakho se-smoothie ekuseni. Khumbula ukubukela isabelo sakho njenge-isipuni esingu-1 ngokuvamile ngamakholori angu-100 namafutha ayi-14g (amafutha amahle).
10) ithanga elingenalutho elingenalutho
Isakhiwo samandla okudla okunomsoco, ithanga elisemathinini ligcwele uvithamini A (lingasiza ekukhuthazeni impilo ye-eye) kanye ne-fiber.
- Ungayilungiselela kanjani: Hlola ukuphelelwa yisikhathi futhi uvule. Asikho isidlo esingeziwe esidingekayo. Uma ufuna ukusebenzisa lonke ithanga-uzothola izinketho eziningi: ukupheka i-low-carb ne ithanga
- Okufanele ukwenze ngayo: Sebenzisa izobho, izitshalo kanye nesilwane noma ama-dessert noma ngisho nesidlo sasekuseni! Sebenzisa njengengxenye ye-squash ku iresiphi. Ithanga lisebenza ngokugcwele njengoba lingathatha ukunambitheka okunomsoco noma okumnandi.
> Imithombo:
> Djoussé L, uKamineni A, uNelson TL, uCarnethon M, uMMozaffarian D, uSiscovick D, uKamamal KJ. Ukusetshenziswa kwamaqanda kanye nobungozi bokuthi u-2 uhlobo lwesifo sikashukela kubantu abadala. I-American Journal of Clinical Nutrition . 2010; 92 (2): 422-7.
> Yidla inkukhu, inhlanzi, nobhontshisi kunokudla inyama ebomvu. I-American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eat-More-Chicken-Fish-and-Beans-than-Red-Meat_UCM_320278_Article.jsp#