Iphunga lebhola likhona emoyeni-amaqembu amafantasy abhalwe phansi futhi imidlalo ye-preseason ihamba phansi. Abanye abalandeli bebhola bebelokhu balinde usuku lokuvula unyaka wonke. Futhi kubanikazi bamathikithi bezinkathi noma abanikazi abathanda ukuhamba emdlalweni, lokho kusho ukuthi uzoba yingxenye kwamanye amancane. Kungakhathaliseki ukuthi unesifo sikashukela okwesikhashana noma usanda kutholakala, iminye imibuthano, njengama-tailgates, ingaba nokucindezeleka ngaphandle kohlelo lwegeyimu.
Esinye sezici eziyinhloko ekwenzeni ukuphila okujabulisayo nesifo sikashukela ukufunda ukuthi ungadla kanjani kumongo. Kungakhathaliseki ukuthi uyaya esikhwameni sebhola noma uhlela umsila, ungakuthabela futhi wenze izinqumo ezinhle. Ukulungiselela izinto owaziyo ukuthi uzokujabulela futhi ziphilile, kuzokusiza ukuba uhlele usuku lomdlalo.
Yini Engingayidla?
I-Skewers: Akukho lutho oluthi ibhola lifana nekhanda . Yeqa izinketho eziphezulu zekhalori ezinjengezinkukhu nezinkukhu, futhi ujabulele izinkukhu noma izinyamazane ezilondayo ze-skewers, ezicebile ekugcwaliseni amaprotheni, i-vitamin b12, futhi aziqukethe ama-carbohydrate. Gwema i-sauce ye-barbec okungaba nemithombo efihliwe ye-carbohydrate bese uvele uhamba ngegalikhi, amafutha omnqumo, namakhambi. Ukuze uthole i-fibre eyengeziwe ne-filling factor, engeza imifino engezona isitashi kwi-skewers yakho - i-pepper, utamatisi, anyanisi, njll.
I-Burgers: Asikho isizathu sokuthi ungakwazi ukujabulela inyama yenkomo (90-95% incike) noma inkukhu yokugaya. Ukwengeza ekubeni nocebile amaprotheni, i-vitamin B12, isakhi esibalulekile ekusetshenzisweni kwegazi nokusebenza komzimba, inyama yenkomo nenkukhu icebile ku-chromium engasiza ekwenzeni i-insulin.
Qinisekisa ukuthi isabelo esifanele (~ 4-6oz) futhi ugweme izithasiselo eziphezulu njenge-bacon, ushizi ogcwele noma ama-mayonnaise. Esikhundleni salokho, uphonsa anyanisi anyanisi kanye namakhowe phezulu. Yeqa isishukela bese uzama isardadi noma ushukela oshisayo noma udokotela we-guacamole wezinhlamvu ezinamaphiko ezinhliziyo. Thenga izinhlamvu zokusanhlamvu ezigcwele ze-fibre eyengeziwe futhi ushukela egazini wegazi kancane kancane.
I-Chili: I- Chili ivame ukujabulisa abantu. Okulula, okumnandi, okugcwele ukunambitheka, i- fibre (uma ufaka ubhontshisi) kanye namaprotheni, isilwane siyindlela ephakeme kakhulu ekudleni okunama-sodium ephezulu njengezinja ezishisayo namasoseji. Futhi uma wengeza ubhontshisi, uzofaka ingosi ethile, isakhi esibalulekile sokukhiqiza kwegazi elibomvu. Isihluthulelo sokudla isilimu ukuqapha i-toppings - weqa ukhilimu omuncu uphinde ufafaze ushizi oluthile olunamafutha aphansi, i-avocado noma i-salsa esiphunga. Ukunciphisa okuqukethwe kwamafutha ku-recipe ye-chili, sebenzisa izinkomo eziyizintambo eziyi-90-95% ezomile, inyama emhlophe ye-turkey noma inkukhu emhlabathini.
I-Coleslaw: Isisekelo se-coleslaw, iklabishi, imifino e-cruciferous engaphansi kwama-carbohydrate futhi egcwele fiber. Ukwengeza, ezinye izifundo ezizobe sezikhona zibonise ukuthi ukusetshenziswa kwemifino emihlanu noma ngaphezulu kwe-cruciferous masonto onke kuye kwahlanganiswa nokunciphisa okukhulu komdlavuza. Ungakwazi ngempela ukwenza "ukushaywa" okunempilo ngokuqeda ushukela nokunciphisa imayonnaise futhi wengeze i-yogurt engeyona fat ye-yogurt ukuze ukhiphe.
> Imithombo:
> I-Linus Pauling Institute's Micronutrient Information Centre. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients-for-health.pdf
> I-Linus ekhuluma ngama-Institutes's Micronutrient Information Centre: i-Isothiocyanates. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates