Kwenzeka ngaso sonke isikhathi - usebenza ngokuzenzekelayo bese wenza ngokuzumayo u-hunger hits. Usukile ekungaqapheli ukuthi ulambile ukulala nendlala ngaphakathi kwendaba yamaminithi. Ukuzwa ukulamba akuyona into enhle ngezizathu ezihlukahlukene: 1) Akuzizwa kahle, 2) Uzokwenza ukhetho lokudla olungenempilo ngenxa yalo, futhi 3) Ukwenza kube yingozi ekudleni ngokweqile.
Kumuntu onesifo sikashukela, ukushiya isikhathi esiningi phakathi kokudla kungaba yingozi, ikakhulukazi uma uthatha imithi engabangela u-hypoglycemia (ushukela wegazi ophansi).
Uma usola ukuthi uneshukela egazini eliphansi noma uzizwa unesifo esibucayi - ukhululekile, uthuthukile, udidekile noma udidekile - kufanele uvivinye ushukela wakho ukuze uqinisekise futhi uphathe ngokushesha. Nokho, ikhambi elihle kakhulu ukuvimbela lokhu ukuthi kwenzeke ngokuphelele. Ukugcina ukudla okulula okunomsoco, okunomsoco, okwe-calorie esandleni sakho kuyindlela enhle yokunciphisa indlala yakho, ukwandise umsoco wakho nokuvimbela ushukela wegazi ophansi. I-Portable, ukudla okulondoloziwe kwe-shelf okungasala emotweni yakho noma okwenziwe esikhwameni sakho kuzohambisana kakhulu.
Amanothi angabanjwanga ngaphambilini
Amantongomane anesisindo esikhulu samafutha angenalutho angasetshenziselwa ukukhetha i-cholesterol. Futhi ziphansi ema-carbohydrate, ezicebile kumaminerali afana ne-potassium futhi ziphezulu e-fibre namaprotheni - okwenza kube nokudla okugcwele okungeke kubangele ama-sugar spikes.
Kodwa, ingaba ikhalori kakhulu ngakho kubalulekile ukugcina ingxenye yakho kusebenza eyodwa. Ukuthenga i-pre-parted pre-parted unsalted (i- sodium kakhulu ingandisa uketshezi lwegazi ) izintuthwane kuyindlela enhle yokuvimbela ukudla okudliwayo. Uma ubheka ukulondoloza imali ethile, ungazenza ngokwakho ngokulinganisa u-1/4 wendebe yamantongomane nendawo ibe yi-baggy.
Imininingwane yokudla: i- 1 oz yamantongomane amaningi aqukethe cishe: ama-calories angu-160, ama-14 g amafutha, i-1 g fat fat, i-0 g ye-cholesterol, i-0 g ye-sodium, i-6 g carbohydrate, i-3.5 g fiber, i-1 g ishukela, i-6 g protein
Ibha yokudla
Lokhu kungaba yinkimbinkimbi ngoba imigoqo eminingi yokudla iminyango imane nje ihlonishwa i-candy bars. Ukuhlose ukukhetha ibha yokudla okuncane engaphansi kwama-carbohydrate (angaphezu kuka-30 amagremu), okungenani amagremu angu-3 e-fibre no-8 g weprotheyini futhi anqunyelwe ngaphezu kuka-10 g ushukela. Hlola imishayo esebenza kahle ekunqandeni indlala, inikeze ukudla okunomsoco futhi ngeke ibangele ama- sugar spikes .
I-Bag ye-Calorie eyi-100 ye-Popcorn
I-Popcorn iyinhlamvu egcwele futhi iyimithombo emihle ye-fiber. Ibuye ihlinzeke futhi ikwazi ukufaka esikhundleni sokudla okungekho empilo njengamazambane amazambane noma ama-crackers amhlophe. Enye kanye ne-popcorn ukuthi ungadla ingxenye enhle futhi uzizwe ugcwele futhi unelisekile ngaphandle kokudla ngokweqile ama-calories noma ama-carbohydrate.
Ulwazi lokudla ngamakhophi angu-3 nge-air-popped noma isikhwama sekhalori eyi-100: ~ amakholori angu-100, i-1 g fat fat, i-0 g fat fatated, i-0 mg ye-cholesterol, i-2 mg ye-sodium, i-18.7 g i-carbohydrate, i-3.5 g fiber, ne-3 g amaprotheni
Ingxenye encane yezithelo
Ucezu oluncane lwezithelo (ubukhulu bhola le-tennis) luqukethe cishe ama-15 g we-carbohydrate no-15 g ushukela. Ngenkathi ngivame ukutshela iziguli zami ukuba zingadli izithelo phakathi kokudla zodwa ukuze zivimbele ama-spikes e-sugar, ngezinye izikhathi isithelo esincane singasisiza ukuvimbela ushukela ophansi wegazi.
Uma udinga ukudla ama-carbohydrate phakathi nosuku ngoba ugijima nxazonke noma uzisebenzisa, bese uhlanganisa izithelo ezinamaprotheni amancane njengamantongomane, ama-fat-cheese stick stick noma ngisho ne-hummus ( ngiyazi ukuthi kubonakala sengathi iyinqaba ) ingaba yinkulu inketho ngawe. Ama-apula, ama-orang, nama-pears ngokuvamile agcina kahle uma kuthutha.
AmaProtheyini nje
Ngesinye isikhathi konke okudingayo yi-carbohydrate ephansi, isidlo seprotheyini esicebile. Uma ufuna 'amaprotheni aphathekayo' hlola ezinye iziphakamiso zokudla okulula okuhambayo.
> Imithombo:
> I-Caloriecount. Ama-alimondi. http://caloriecount.about.com/calories-nuts-almonds-i12061
> I-Caloriecount. I-Popcorn. Kufinyelelwe ku-intanethi. http://caloriecount.about.com/calories-popcorn-air-popped-i19034