Ukudla okulula okunempilo yesifo sikashukela nokulahlekelwa kwesisindo

Ukukhetha ukudla okunempilo kuyithuba elihle lokuthuthukisa umsoco wakho, ukugcina ushukela wegazi, nokuvimbela ukudla okudliwayo ekudleni. Inkinga yukuthi ngezinye izikhathi asazi ukuthi yini okumele siyidle, futhi esikhundleni sokukhetha ukudla okunomsoco, sivame ukukhetha kalula, sibambelele ekuthatheni okusawoti nokunethezeka. Isihluthulelo sokunwabelana okunempilo ukuthi kube nezithako ezinhle zekhwalithi ezandleni ezilula kakhulu nezondlo.

Kubantu abanesifo sikashukela noma labo abafuna ukuthuthukisa impilo noma ukunciphisa isisindo, ukudla okunampilo kungenye ikhalori kanye ne-carbohydrate elawulwayo. Lokhu kuzokusiza ukwandisa umsoco wakho, ukwandise amandla akho futhi uvikele ukuzuza kwesisindo noma usize ukukhululeka kwesisindo. Umthetho omuhle ukugcina ukudla kwakho okulula kungama-khalori angu-200 noma ngaphansi . Ngaphezu kwalokho, ufuna isiphuzo sakho sibe ne-fibre namaprotheni, izakhi ezimbili ezisiza ekusizeni. Okokugcina, kuwumqondo omuhle ukuzama ukukhetha ukudla okuphelele njengokudla okulula futhi ukugwema ukudla okucutshungulwayo, okwenziwe i-carbohydrate ehlanzayo engakhuphula ushukela wegazi, ukugqugquzela ukudla ngokweqile, nokukhiqiza ukuvuvukala.

Dlulisa amehlo kulolu hlu lokudla okulula. Khetha izintandokazi zakho noma usungula ezinye ezintsha. Lezi ezinye imibono - ukwandisa ukuhluka kwakho kuzokwenza ukuhlelwa kokudla kube mnandi futhi kunomsoco.

1 -

Izithelo Ezintsha Ngokuvamile Zihle!

Izithelo ngokwemvelo zicebile ama-carbohydrate, i-fiber, amavithamini, namaminerali. Uma unesifo sikashukela, uhlose ukugcina isabelo sakho esisodwa (1 piece piece) - ubukhulu bhola le-tennis, ibhanana 1/2, 1 inkomishi yamajikijolo noma ikhabe, 1/2 indebe ehlanganisiwe) amaprotheni ku-snack yakho ukuze unciphise ngokushesha ukuthi ushukela wegazi uphuphuke kanjani. Izithelo zingaba isiphuzo esihle sokuqala sokusebenza noma i-pick-me-up ntambama. Kungase futhi isebenze kahle ngemva kokudla.

• i-apula
• I-Banana (1 encane noma ephakathi kwe-1/2)
• Ama-cherries (12-15)
• Clementine
• Isithelo segilebhisi
• Amagilebhisi (12-15 medium size)
• I-Honeydew Melon
• I-Kiwi (1-2 kiwi encane)
• I-Mango (1/2 indebe)
• Ama-nectarines
• iwolintshi
• I-papaya
• Amapayipi
• Ipheya
• I-Ananas (1/2 indebe)
• I-Plums
• I-Tangerines
• Ikhabe

2 -

Imifino Engenamkhawulo

Imifino engekho-starchy iphansi kuma-carbohydrate nama-khalori. Bacebile ekugcwaliseni i-fiber, amavithamini, namaminerali. Ukuqedela ukudla kwakho, ikhefu 1/2 indebe ephekwe noma 1 inkomishi imifino eluhlaza nge isipuni se-hummus, guacamole, noma ibhotela le-nut.

• I-Bell Pepper Strips
• Amajikijolo
• I-broccoli
• Ukholifulawa
• Isaqathe
• I-Celery
• Ama-Cherry noma Amagilebhisi Amagilebhisi (12-15)
• Ikhukhamba
• Jicama
• Amakhowe
• I-Snow Peas
• Amabhontshisi omunwe

3 -

Ukudla okunamathelayo

Uma usuhamba-ke kulula ukukhohlwa ukupakisha okuthile okukudlayo, okushiya ukuthi uthenge okuthile ku-nosh on. Ukuze uqinisekise ukudla okudlayo kunomsoco futhi kuyamnandi, kubalulekile ukuba umthengi we-savvy. Hlela ukuthola ukudla okulula okuyizinto ezinezakhi ezinomsoco futhi ophansi emafutheni e-sodium negcwele.

• I-snack bar
• I-Whole Grain Popcorn
• Amantongomane angasusiwe (ama-almonds, ama-pistachios, ama-walnuts, ama-cashews, i-1 oz noma i-1/4 indebe)
• I-yogurt enamafutha aphansi
• Izithelo Ezintsha
• Imifino Emifino ngeHummus
• I-dry low sugar Sugar Cereal
• I-egg eboshiwe kanzima
• Ama-Olives
• Ama-Pickles
• I-Rice Cakes (Brown)
• I-Soy Chips
• Soy Nuts
• I-String Cheese
• Imbewu ye-Sunflower (engaqinisekisiwe)
• I-Mix Mix (gcina kokukhonza eyodwa)

4 -

Lungisa Ngokushesha Futhi Jabula

Uma uhlala ekhaya futhi ube nesikhathi sokwenza umthamo owanelisayo, esikhundleni sokumemezela ngokusebenzisa amakhabethe, shaya okuthile ngokushesha futhi uhlale phansi, uyibeke epulatifeni uphinde ujabulele. Ukucabangela lokho okudlayo kungakusiza ukuba uhlukanise ukudla kwakho.

• 1/2 eTurkey noma iLean Ham Sandwich (izinhlamvu ezimbili zomzimba omncane) ku-1 Isiqephu Sonke Isinkwa Sezinkwa
• 1 indebe ye-Soup Low-Sodium
• 1 I-Tapepoon Nut Butter engxenyeni engu-1 ye-Whole Grain Toast noma i-1/2 Whole Grain English Muffin
• Apple noma Pear Slices nge Cinnamon kanye Low-fat Greek Yogurt
• Apple noma Pear Slices nge Peanut Butter, Almond Butter, noma Butter Cashw (1 Tablespoon)
• 1 Amazambane Amancane Aphekwe Ngama-Cottage Cheese Aphansi
• I-1/2 ye-Cup Cold I-Cereal engasetshenziswanga nge-Low-fat Greek Yogurt
• Ama-eggwhite ama-Scrambled ngeSpinishi
• Ukukhonza i-Edamame nge-Sprinkle ye-Parmesan Cheese
• Isaladi Ehlaza Oluhlaza ne-1 Tapepoon Vinaigrette noma i-1 Teaspoon Oil Olive neVinegar
• 2 Amathisipuni Hummus namaKarrot (noma amanye amaMifino angenayo isitshalo)
• I-Low-fat Cottage Cheese ne-3/4 indebe ama-Blueberries noma ama-Strawberries
• 1 I-Tablespoon Butter Peanut on Celery
• Imifino emifino kanye ne-1-2 Tablespoons Dip (Guacamole noma Bean Dip_
• I-Salmon Ebhemayo ku-Crackers Yonke Yezinhlamvu
• 1 Utamatisi Ehlanganiswe ne-1 Tapepoon I-Tuna noma i-Egg Salad ephansi
• Abakwa-Grain Crackers (1 abakhonza) nge-1 Ukukhonza ama-Low-fat Cheese