I-15 yokutya okuSempilweni kwabaSwekile

Amagama Aphezulu Ebantwaneni

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Rhoqo ngonyaka, inyanga ka-Novemba ithathwa njengeNyanga yoKwazisa ngeSwekile- ibhiyozelwa kwihlabathi liphela ukwazisa malunga nohlobo 1 kunye nohlobo 2 lweswekile. Umxholo woSuku lweSwekile kwiHlabathi liphela kunye nenyanga yokwazisa ngesifo seswekile u-2019 uthi 'Usapho kunye neSwekile'.

INyanga yoKwazisa ngeSwekile 2019 ikwajolise ekugxileni kunxibelelwano phakathi kweswekile kunye nesifo sentliziyo. Kule nyanga yokwazisa, masiqwalasele iintlobo ezahlukeneyo zokutya okutyayo okunesifo seswekile ngaphandle kokukhathazeka.

Ukuhlala nesifo seswekile kunokunciphisa umda kukabani wokuphila ubomi obuqhelekileyo ngeendlela ezahlukeneyo. Kwaye enye yezithintelo okanye ubunzima ngumzabalazo wokukhetha i-snack esempilweni. Xa unamayeza eswekile, kuya kufuneka utye ngamaxesha amfutshane ebonisa ukubaluleka kokuhamba nokutya okuncinci okungazukuchaphazela impilo yakho okanye kuyenze mandundu imeko. Ke ngoko, kubalulekile ukuba ukhethe i-snack esempilweni eya kuthi incede ukuthintela inqanaba leswekile yegazi lakho ekubeni libe sezantsi ngendlela eyingozi ^[1] .

Zininzi iinkcukacha malunga nokuba ngubani umntu onesifo seswekile anokuthi angakwazi nokutya, ngenxa yeswekile ephezulu yegazi ^[Mbini] . Nangona kubalulekile kwaye kubalulekile ukukhetha i-snack esempilweni, akukho nzima ukuyikhetha. Izinto zemihla ngemihla ozisebenzisayo kunye nokudibana nazo zinokwenza amashwamshwam asempilweni ukuba atyiwe ngendlela elungileyo, abhangqwe kunye nokutya okufanelekileyo, kwaye atyiwe ngobungakanani obufanelekileyo.

Jonga inani leenketho ezichazwe ngezantsi.

Amashwamshwam asempilweni kwisifo seswekile

1. Iapile nebhotolo yamandongomane

Umthombo otyebileyo wefayibha yokutya, iiapile ezityayo zinokugcina uziva uzele ixesha elide kwaye ukuba uzityile ngaphambi kokutya, inokukunceda ulawule ukutya kwakho kwekhalori. Ii-apile ezisikiweyo kunye nebhotolo yamandongomane zikunika amandla afanelekileyo kunye nefayibha. Ungathatha i-apile enye ephakathi kunye neepunipoyi ezimbini zebhotolo yamandongomane. Qiniseka ukuba awutyi ngaphezu kwe-apile ^[3] .

2. Imifuno eluhlaza

Inketho esempilweni yokutya okutyayo, ukutyiwa kwemifuno eluhlaza kunokunceda ukugcina amanqanaba eswekile yegazi kwindawo eseleyo. Phatha ibhokisi egcwele iminqathe, ikhukhamba kunye neletisi. Le mifuno ingatyiwa iluhlaza kwaye inefuthe elincinci kwisalathiso se-glycemic index ^[4] .

3. Iiamangile

Oku kukubonelela ngombane ozinzileyo ngenxa ye-omega-3 fatty acids ezikhoyo kuzo. IiAlmonds zikwanceda ukubonelela ngeVitamin E. Zibe nesandla (6-8) seeamangile kuphela kuba ziphezulu kwiikhalori ^[5] .

4. Iqanda elimhlophe elibilisiweyo

Iprotein evela kumaqanda abamhlophe ilunge kakhulu kwimpilo yakho, kuba iyanceda ukugcina iswekile esegazini lakho izinzile. Unokwenza ii-muffin zamaqanda, ezenziwe ngokudibanisa imifuno kunye nabamhlophe beqanda ^[6] .

5. Isaladi yesaladi isongelwe

Abantu abanesifo seswekile kufuneka baxhomekeke kukutya okulula okuneeprotein endaweni yee-carbohydrate. Ke isalami (inkuku, iturkey okanye iham) sisiqwengana esikhulu sokutya esiza malunga neekhalori ezingama-80. Yongeza i-lettuce kuyo kwifayibha yokutya ^[5] .

6. Ishizi yomtya

I-protein-rich snack, inokukunceda ukuzinzisa inqanaba leswekile kwaye inike amandla afunekayo. Uncedo ezimbini zeshizi yomtya zongeza ukuya kwi-100 yeekhalori.

7. Imivalo yeprotein eyenziwe ekhaya

Olukhetho olukhulu kubantu abaneswekile, imivalo yeeprotein inokunceda ukubonelela ngesixa esifanelekileyo seprotein. Ngokungafaniyo nemivalo yeeprotheyini ezithengwe evenkileni eneswekile eninzi kakhulu, iiprotein ezenziwe ekhaya zinomxholo weswekile omncinci. Zama ukwenza imivalo yeeprotein ngebhotolo yamandongomane, iprotein yewhyy kunye nomgubo weoat ^[7] .

8. Iziqhamo ze-smoothies

Abantu abaneswekile banokuzama ipapaya, i-strawberry okanye i-grapefruit smoothies yokulawula ubunzima babo kunye nokufumana izakha mzimba ezisempilweni. Sebenzisa iziqhamo ezinesalathiso esisezantsi se-glycemic (55 okanye ngaphantsi).

9. Iipistachio

Oku kunceda ukwehlisa amanqanaba e-cholesterol amabi kwaye akonyusi amanqanaba eglucose egazini lakho. Olona hlobo lubalaseleyo lokutya iipistachios kukuba kufuneka ubatyabule kwaye ke unyanzelwe ukuba utye kancinci ^[8] .

10. Abaqhekezi abangenashukela

Abaqhekezi beswekile bafumaneka ngokubanzi kwivenkile nganye kwezi ntsuku. Yiba no-3-4 kwaba baqhekezi ngexesha.

11. I-cottage cheese edibeneyo

Ucebile kwiiprotheni kwaye unomxholo weshukela ophantsi kakhulu, i-cottage cheese inceda ukuphucula amanqanaba akho wamandla kwaye lukhetho olukhuselekileyo lokutya. Ungayigaya i-cottage cheese kunye nexesha layo nge-omega-3 fatty acid-rich flaxseed oil ^[9] .

12. Ibhotolo yamandongomane kwizonka

Njengoko kukhankanyiwe ngaphambili, ibhotolo yamandongomane yenye yezona zikhetho zibalaseleyo zokutya okuneeswekile. Ibhotolo yamandongomane ibonelela ngomthamo ofunekayo wamafutha agcwalisiweyo kunye nobutyebi beeproteni zokucima indlala. Unokuba nebhotolo yamandongomane ngesonka okanye ezimbini zokutya okunotyebileyo ^[3] .

13. Isaladi yeembotyi ezimnyama

Zityebile kwifayibha kunye neprotein, iimbotyi ezimnyama ziluncedo kakhulu kubantu abanesifo seswekile. Xuba iimbotyi ezimnyama eziphekiweyo kunye nemifuno ecoliweyo (itswele kunye nentsimbi) ukwenza isaladi. Oku kunokunceda ukuthoba amanqanaba e-insulin emva kokutya kunye nokuthintela i-spikes zeswekile egazini ^[10] .

14. Ipapa

Nangona kunokubonakala ngathi kukutya okungenampilo, iipopcorn kukutya okuneenkozo okusulungekileyo kwaye ithathwa njengenye yezona zokutya zilungileyo kubantu abanesifo seswekile. Iikhalori ezisezantsi, iipopcorn zinokunceda kulawulo lobunzima kunye namanqanaba eswekile yegazi. Yiba nekomityi enye ye-popcorn njenge-snack kwaye ungathengi i-popcorn esele ifakiwe ^{[Shumi elinanye]} .

15. Iipeyusi ezosiweyo

Umthombo olungileyo weprotein kunye nefayibha, ii-chickpeas ziluncedo kwimpilo yakho iyonke kunye noncedo ekuthinteleni ukuqhubela phambili kwesifo seswekile, ngenxa yesakhono sayo sokulawula amanqanaba eswekile yegazi. ^[12] .

Amanye amashwamshwam asempilweni onokuwathatha yiyogathi, isaladi yetyhuna, ihummus, iguacamole, iinkuni zenkomo, iavokhado, imbewu ye-chia, umxube we-trail, kunye ne-edamame (iimbotyi zesoya eluhlaza).

Iiresiphi zokutya eziSempilweni zeswekile

1. Iibhola zepeanut butter protein (isezantsi-icarb kunye negluten mahala)

Izithako ^[13]

• Ikomityi ye-1 yekomityi ye-peanut engenasityu
• I-1 kunye ne-frac12 scoop vanilla protein powder
• kunye nefrac12 tsp. isicatshulwa sevanilla
• 1 tsp. isinamon
• 2 tsp. stevia
• Amandongomane angama-20 aluhlaza, angenatyiwa

Imikhombandlela

• Beka amandongomane aluhlaza kwi-blender kwaye udibanise de abe mani.
• Dlulisa kwisitya kwaye ubeke eceleni.
• Hlanganisa izithako ezisele kunye kwisitya kude kube lula.
• Qengqa intlama kwiibhola ezincinci.
• Emva koko, qengqa iibhola kwi-peanut crumbles kwaye uzihambise kwiphepha lokubhaka elinephepha lesikhumba.
• Yibeke kwifriji kwaye uhlale imizuzu engama-20 ukuya kwengama-30.

2. Isosi yeavokhado

Izithako

• 1 i-avokhado ephakathi, ecociweyo, ekhutshiweyo kunye nedayisi
• 1 indebe ye-anyanisi etyunjiweyo
• Ikomityi enye ecoliweyo ikhukhamba egalelwe imbewu
• Kunye nendebe ye-frac12 ecoliweyo yetamatato entsha
• 1 intsimbi yepepile
• Iipunipoli ezi-2 ezinqunqiweyo
• & frac12 itispuni yetyuwa
• & frac14 itispuni sosi yepepile eshushu

Imikhombandlela

• Hlanganisa i-avokhado, itswele, ikhukhamba, ipepile, itumato, amacephe amabini e-cilantro, ityuwa kunye nesosi eshushu eshushu kwisitya esiphakathi kwaye uxube ngobunono.
• Isimbozo kunye nefriji okungenani iyure enye ngaphambi kokukhonza.

3. AmaMedithera athambileyo amaqanda

Izithako

• & ikomityi ye-frac14 ecoliweyo
• Kunye nendebe ye-frac14 ecoliweyo yetamati
• Iispuni ze-2 incindi entsha yelamuni
• 1/8 itispuni yetyuwa
• 6 amaqanda aphekwe nzima, axotyulwe asikwa kwisiqingatha ubude
• I-1/3 indebe egalelwe igalikhi okanye nayiphi na incasa yehummus

Imikhombandlela

• Hlanganisa ikhukhamba, iitumato, incindi yelamuni, kunye netyuwa kwisitya esincinci
• Yidibanise ngobumnene yonke.
• Susa izikhupha kumaqanda.
• Spoon 1 ithisipuni yehummus kwisiqingatha seqanda ngalinye.
• Phezulu nge & frac12 ithisipuni umxube wekhukhamba-itumato kunye neparsley.

1. [1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., kunye noShimizu, H. (2010). Ukusetyenziswa kwekofu, iti eluhlaza, iti ye-oolong, iti emnyama, ukutya okutyiwa kwitshokholethi kunye nomxholo wecaffeine ngokunxulumene nomngcipheko wesifo seswekile kumadoda nabasetyhini baseJapan. Ijenali yaseBritane yeZondlo, 103 (3), 453-459.
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7. [7]Umbutho weSwekile yaseMelika. (2007). Ukunyamekela isifo seswekile kwiinkampu zeswekile Ukunyamekela isifo seswekile, 30 (suppl 1), S74-S76.
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11. [Shumi elinanye]UAlassassan, A. J., Sule, M. S., Atiku, M.K, Wudil, A. M., Abubakar, H., kunye no-Mohammed, S. A. (2012). Iziphumo zepeyiki eline-avocado pear (I-Persea americana) imbewu ekhutshwe kwiigundane zeswekile.IJenali yeGreener yeSayensi yezoNyango, 2 (1), 005-011.
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13. [13]Ukuzilawula kweswekile. (nd). I-Diabetic Snack kunye ne-Recetizer Recipes [Iposi yeBlog]. Ukufunyanwa kwakhona, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/

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