Thuthukisa Ubudala Bakho Ngesidlo Sakho Sekusasa
Uyazi ukuthi kwasekuseni okunempilo kukunika amandla okuqala usuku lwakho. Kodwa ngokungeza ukudla okuguga ekudleni kwasekuseni, kungase kusize nokwandisa impilo yakho. Zama le mibono yasemakhaya yasemakhaya ukuze uhlale usencane ekuseni ekuseni.
Ukubaluleka kwasekuseni
Nakuba ukudla kwasekuseni sekubizwa ngokuthi ukudla okubaluleke kakhulu kosuku, akukho lutho olumlingo noma olungavamile mayelana nendima yalo ekudleni okunempilo.
Ngeke neze kukhulise umzimba wakho, kodwa abadli bekusasa badla ukuthi babe nomthamo womzimba womzimba (BMI) endaweni ephilile, uma kuqhathaniswa nabangadli kwasekuseni. Iningi labantu abalahlekelwa isisindo futhi baligcine badle ukudla kwasekuseni, ngokusho kwe-US National Weight Control Registry.
Akekho kulokho okufakazela ukuthi ukudla kwasekuseni kubangela ukulahlekelwa isisindo, kodwa umkhuba ojwayelekile wabantu ababucayi. Abantu abaningi beqa ukudla kwasekuseni ukuze basindise ama-calories, kodwa lokho kungase kuvuselele ngezindlela ezimbili: noma ngabe uyahlwithwa kamuva ekuseni - lapho ukudla okuncane okunampilo okuphephile okucutshungulwa kutholakala khona - noma uzivumela ukudla okuningi ngoba uzizwa njengokuthi uwutholile. Ukuqala ekuseni ngezinqumo zokudla okunempilo kungakubeka ekukhethweni okunempilo usuku lonke.
Yini eyenza ibhulakufesi "ukulwa nokuguga"?
Ukudla kwasekuseni kungacatshangwa ukuthi kuphila isikhathi eside uma kuhlanganisa lezi zingxenye zokudla okuguga :
- Amaphrotheni ahlanzekile, okugcina uhlala isikhathi eside
- Ukudla okuphelele kanye / noma izithelo nemifino, okukunika i- fibre enempilo, ehambisana nokufa okuphansi.
- Amanoni athile enempilo, asekela impilo yenhliziyo
Ngaphezu kwalokho, isidlo sasekuseni esihle sokuguga singesinye esibangela ukucindezeleka okungeziwe ekuseni, lapho izinga lakho le-cortisol liphakeme kakhulu!
Izinketho zokudla kwasekuseni ze-grab-and-go
Uma ufana nabantu abaningi, ukusa ngakusasa kunomqondo omkhulu wokuzifunela ikhishi ekhishini. Nazi ezinye izinketho ezinempilo zamalanga omatasa:
- I-peanut, i-almond, noma enye ibhotela le-nut on bread-whole bread
- I-yogurt parfait: ungqimba yogurt yamaGreki (10-15g amaprotheni ngo 1/2 indebe) ne-okusanhlamvu okusanhlamvu okufana ne-Fiber First, i-Bran Buds noma i-Kashi ngamanye amajikijolo
- Amancane ama-tuna angama-crackers okugcwele okusanhlamvu kanye nocezu oluncane lwezithelo
- Gcoba imifino e-tortilla egcwele okusanhlamvu nesamba esincane se-shizi noma ucezu lwesinyama esinomsoco
- I-jazz i-oatmeal ngezithelo, amantongomane, nobisi olunamafutha aphansi, kanye nokuzama ama-toppings afana nama-molasses, isiraphu esincane se-maple, ukhukhunathi oqoshiwe, i-jam, noma ngisho noshizi. Umthombo omuhle we- fiber e-soluble ne-insoluble yokudla , ama-large-flake oats angapheka ku-microwave cishe emaminithi amabili
- Izithelo ze-smoothies ezifaka amajikijolo, ubisi olunamafutha aphansi, izithelo, kanye nomthombo wamaprotheni anempilo (njenge-whey protein powder noma nut butter) ayashesha futhi anempilo.
Ukudla kwasekuseni ukulungiselela kusengaphambili
- Noma yikuphi okusanhlamvu okuphelele kungenziwa kuphekwe ngaphambi kwesikhathi futhi kushiye efrijini kuze kube yizinsuku ezine noma ezinhlanu. Cabanga ama-oats-cut-cut, i-bulgur kakolweni, ilayisi elibomvu noma i-quinoa, bese uzama ngezinyosi ezifanayo ongayifaka kwi-oatmeal yendabuko.
- Amaqanda angabiliswa kusengaphambili futhi ashiye efrijini kuze kube ngesonto; udle omunye wabaniki bezinhlamvu ezigcwele noma ucezu lwesinkwa. I-Frittatas noma i-omelets iyimoto enhle yemifino yokukhulisa i-fibre yakho yasekuseni. Zama ukubhaka ama-mini-frittas kuhhavini ngaphakathi kwe-tin muffin; phuma futhi ubenze ngefrimu njengesidlo sasekuseni sokushisa.
Imithombo:
UJanet Helm, i-RD. Ukukhanya okupheka: I-Cook Lover's Healthy Habits Cookbook . I-Oxmoor House. 2012.
Ingoma WO, Chun OK, Obayashi S, Cho S, Chung CE. "Ingabe ukusetshenziswa kwekusasa kwasekuseni kuhlotshaniswa nenombolo yomzimba kubantu abadala base-US?". J Am Diet Assoc. 2005 Sep; 105 (9): 1373-82.