Kusuka ku-Chicken Salad kuya ku-Smoothies ... Ezinye zokudla okufanele uzigweme
Nakuba kuyiqiniso ukuthi "konke ukudla kungafanelana" nokudla okunempilo yesifo sikashukela , kukhona ukudla okulula (futhi okunempilo) ukugwema. Lokhu ngokuyinhloko kufika ngaphansi kokulawula kwesigaba. Isidlo esinomsoco okhululekile ushukela noma amafutha angase asebenze ekudleni kwakho uma unama bite noma amabili. Kodwa ikakhulukazi uma udla ngaphandle, yikuphi iphuzu lokuzizonda ngengxenye enkulu yento ethi "ifanelana" ngemali encane?
Nazi ukudla okuyisihlanu okumele ugweme uma udla ngaphandle noma uthenga ukudla okulungiselelwe:
Ama-sandwich, ama-Tuna, inkukhu, noma ama-Egg
Ngingumfana omkhulu wesangweji, ikakhulu kubantu abanesifo sikashukela. Amaprotheni nemifino eminyene ezinqeni zezinkwa ezigcwele okusanhlamvu zenza ukudla okunomsoco okusheshayo nokulinganisela kwesifo sikashukela. Kodwa qaphela nge-tuna, inkukhu namaqanda ama-sandwich sandwich, ikakhulukazi uma udla ngaphandle. Iningi le-sandwich le-salad elilungiselelwe ngokudayisa lisebenzisa ama-mayonnaise amaningi egcwele. Lokhu kudonsa ikhalori namazinga amafutha esibhakabhaka phezulu. Uma upheka ekhaya, sebenzisa imayonnaise ngokwanele okunciphise noma ama-mayonnaise angenamafutha ukuze ubambe yonke into ndawonye. Uma udla ngaphandle, cishe kungcono ukweqa isangweji lesaladi.
AmaSaladi aseSouthwestern
Ungabeka amagama athi "taco" nelithi "isaladi" emshweni ofanayo, kodwa akwenzi ukuthi uphilile. Ukudla okunomsoco okudla okunempilo kuqala ngeqabunga elilodwa lemifino yemifino (elimnyama elihlaza okwesibhakabhaka lingcono) futhi ligcwele amaprotheni ahlanzekile, imifino engelona isitashi, mhlawumbe izithombo kanye nokugqoka okulula.
Ngakolunye uhlangothi, amasaladi aseNingizimu-ntshonalanga, ngokuvamile amabhomu amakholori ngenxa yeshizi eligcwele, amafutha okuthosiwe, ukugqoka okunamandla kanye nama-toppers okuthosiwe. Kukhona abanempilo ngaphandle lapho, kodwa lesi sigaba se "saladi" kufanele sibe umbala obomvu.
Smoothies
Ama-smoothie angazwakala afana nokudla kwezempilo, kodwa izikhathi eziningi abangekho.
Izakhiwo eziningi zokudayisa zisebenzisa ama-smoothie mixes aqukethe ushukela owengeziwe kakhulu, ikakhulukazi umuntu onesifo sikashukela. I-smoothies enempilo kakhulu enziwe ngezithelo ezingenamnandi noma eziqandisiwe ezingenasiphuzo, ubisi oluncishisiwe-fat, i-yogurt, futhi mhlawumbe i-tofu enobuhlungu. I-milk-fat-fat, i-tofu e-silken ngisho ne-whey protein powder ingasiza ukwandisa okuqukethwe kwamaprotheni we-smoothie, okwenza kube okukhethwa kahle okulinganiselayo. Kodwa-ke, ngisho nama-smoothies enempilo anganikeza i-carbohydrate engaphezulu uma ubenza bakhulu kakhulu. Uma uthenga isitifiketi esenziwe ngaphambilini esitolo, funda ilebula lokudla bese uqaphela usayizi wesabelo esinconywayo. Uma uthenga i-smoothie entsha noma ukwenza umuntu ekhaya, thumela u-8-12 ounce ukhonza usayizi.
Ukudla okunempilo okungaphezulu kwe-Smoothie
Namanje Sempilo Smoothie Ungadliwa
Indawo yokudlela yaseFrance
Ngisho noma eziningi zokudlela manje zisebenzisa amafutha angenawo amafutha, amafrimu aseFrance ngokuvamile alayishwa amafutha, i-calories kanye ne-sodium. Isabelo esikhulu esitolo sokudlela esisheshayo ngokuvamile siba ngama-calories ama-500-600, ama-25 amagremu amafutha kanye no-1000 mg we-sodium. Ngakho esikhundleni sokukhathala, khetha uhlangothi lwezithelo noma isaladi esikhundleni salokho.
Ama-pies e-Potter abiziwe
Ngempela kunenani elihle lokudla okunomsoco okunomsoco okutholakala emakethe namuhla - Ukukhetha Okunempilo kanye ne-Lean Cuisine kwenza ukhetho lokudla oluvame kakhulu kumafutha kanye ne-sodium.
Kodwa-ke, ama-pie amaningi amaqabunga afriziwe alayishwa amafutha, ama-calories kanye ne-sodium. Lindela ukuthi i-pie ekhuni yombhobho izokubiza phakathi kwama-kilojoule angu-600-1000, noma yikuphi kusuka kuma-30-60 amagremu amafutha kanye no-1000 mg we-sodium.