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Iminqweno lutshaba lomntu. Ndicinga ukuba sonke singavumelana ngayo. Kodwa uza kuthini xa ndikuxelela ukuba ungayinqanda le minqweno ngokutya amashwamshwam asempilweni aluncedo kwimpilo yakho. Xa usiva igama elithi 'ukutya okulula', ngokwendalo iingqondo zethu zicinga ukuba 'akunampilo' - kodwa masikutshintshe oko, ngaba thina!
Uninzi lwethu luyasilela ukutya isidlo sakusasa esifanelekileyo kunye nesipheleleyo kusasa, esikhokelela kukudinwa kusasa kunye neeyure zangaphambi kwesidlo sasemini ezinokwenza kube nzima kuwe ukugxila emsebenzini wakho okanye ukugqiba eso sabelo silindelweyo. Ngenxa yoko, oku kubangela ukuba uhlakulele iminqweno kwaye ubukhulu becala uphele ngokuqhekeza ezinye iichips okanye uthambise iburger enkulu.
Ngokukhanya okufanayo, uninzi lwethu lunomkhwa wokuvuka ezinzulwini zobusuku kunye nokutsibela ekhitshini ukuze kujongiwe ifriji ngabaqhekezi kunye neetshokholethi. Kukho izizathu zokuba kutheni uziva ulambile embindini wokulala kwakho, kwaye eyona iphambili yindlela yokuphila yanamhlanje, kunye neemeko zempilo kunye namayeza ngokunjalo.
Kwinqaku yangoku, siza kunika uluhlu lwezinto zokutya ezinempilo onokuba nazo kusasa nasebusuku, ukuze uphelise indlala yakho kunye nokukhuthaza ukunciphisa umzimba kwinkqubo.
1. Iitshizi kunye nee-Apple Slices
Iitshizi ezilawulwayo zeshizi zilungile phakathi kwentsasa. Ezi ziqulethe iigrama ezine zefayibha kwaye zinama-calories angama-70. Ungayifumana ngeeapile ukuya kufayibha yakho yokutya. Le yenye yezona zinto zokutya zitya ngokusempilweni [1] .
2. Iichickpeas ezigcadiweyo
Ezi ziqulathe iigrama ezisibhozo zeprotheyini kunye neegram ezintandathu zefayibha [Mbini] . Isitya samantshontsho sinokugcina isisu sakho sigcwele ubuncinci iiyure ezi-5 kwaye uncede usempilweni ekunciphiseni indlala. Ungazigcina edesikeni yakho njengokuya kwi-snack.
3. Ierberberries kunye neYoghurt yamaGrikhi
Le combo ipakishwe ngombane ipakishwe ngeigram ezingama-20 zeprotheyini yokuhlutha [3] . Amaqunube anokubonelela ngenani elifunekayo lefayibha emzimbeni wakho kwaye unciphise indlala. Ukudityaniswa kweyogathi kunye nequnube kunokuthintela ukuba ungalambi de kube sisidlo sasemini.
4. Iipistachio ezinamaqokobhe
Ezi ziqulathe iigrama ezintandathu zeproteni kunye neegrama ezintathu zefayibha [4] . Ukutya iipistachios ezineshelfu kunokunceda ekulawuleni iminqweno kunye nokuthintela ukuba ungadli ukutya okungenampilo. Kwakhona, iipistachios ezineshelfu zezona zokutya okulula okuphakathi kwentsasa ukunciphisa umzimba [5] .
5. I-Cottage Cheese ephantsi kunye neBhanana
I-Cottage cheese ngumthombo omangalisayo weprotheni. Iqukethe malunga ne-10 gram kwikota yekota [6] . Ibhanana encinci inokuhambisa malunga ne-10 iigram zefayibha, yiyo loo nto ikugcina ugcwele. Le yeyona nto iphambili yokutya okulula kwasekuseni ukunciphisa umzimba. Ukutya ibhanana yonke kunokunceda ekunciphiseni indlala esempilweni.
6. Ihlumelo lesaladi
Amahlumela atyebile kwizakhamzimba, zineekhalori kakhulu namafutha [7] . Ungasebenzisa ihlumelo le-moong elinceda ukunciphisa amanqanaba oxinzelelo lwegazi kunye nokunceda ukukhupha ityhefu kwigazi. Ungayitya isaladi nge-dash yelamuni, ethi incede ekutshiseni amanqatha asempilweni [8] .
7. Amandongomane aluhlaza
Amandongomane aluncedo kwimpilo yentliziyo yakho [9] . Zizityebi kwii-antioxidants kunye namafutha e-monounsaturated anceda ukwanelisa indlala yakho ngendlela esempilweni [10] . Sebenzisa kuphela amandongomane ngosuku kwaye ungabi ngaphezulu koko.
8. Makhana (Amandongomane)
I-cholesterol ephantsi, amanqatha kunye nesodiyam, imakhana yindawo efanelekileyo yokutya ukuze usuthe phakathi kwentlungu yokutya [Shumi elinanye] . Abantu abanengxaki yoxinzelelo lwegazi, izifo zentliziyo kunye nokutyeba kakhulu banokuxhamla kule snack esempilweni.
9. Ipholi
Isitya esenziwe ngerayisi esicabaleleyo ngumthombo olungileyo wee-carbohydrate ezisempilweni. I-Poha ilula esiswini kwaye inokucolwa ngokulula, iyenze ibe sisidlo esifanelekileyo kwiminqweno yakho [12] .
10. Ibha yeGranola
Kuya kufuneka uye kwimivalo yegranola engaphantsi kwiswekile kunye nomxholo wekhalori [13] . Ezi ziqulathe iigram ezisixhenxe zefayibha, iigrama ezintandathu zeprotheyini, iigram ezintlanu zeswekile kwaye zilungele ukutya okulula kwasekuseni, ngakumbi xa uphoswa sisidlo sakusasa.
11. Ibhanana NgeAlmond Butter
I-Banana yenye yezona zinto zitya kakhulu kwaye zisempilweni. Dipha ibhanana encinci kwicephe lebhotile ye-alimondi engenashukela kwaye uyitye xa iphango lidlala ngokulala kwakho. Umdibaniso wekhalori osempilweni uyanceda ekukhuthazeni ukulala [14] .
12. Ukutya okuziinkozo okushushu
Hayi, iinkozo azenzelwanga isidlo sakusasa kuphela. Ukutya okuziinkozo okupheleleyo okufana ne-oatmeal kulungile kwiminqweno yasebusuku, kuba ayincedi nje ukugcwalisa isisu sakho kodwa ikwakhuthaza ukulala okungcono [Shumi elinantlanu] . Yongeza isinamoni okanye iziqhamo ezomisiweyo.
13. Umxube womzila
Umxube we trail usempilweni kwaye uyathandeka [16] . Unokwenza umxube womkhondo kunye neeamangile ekhaya. Yongeza iziqhamo ezomisiweyo, ukutya okusanhlamvu okuziinkozo kunye netshokholethi emnyama ukugqibezela umxube kwaye ukusebenzise ukunciphisa indlala yakho ngesiquphe ezinzulwini zobusuku.
14. Amaqanda amhlophe abilisiweyo
Iprotein evela kumaqanda abamhlophe ilunge kakhulu kwimpilo yakho, njengoko inceda ukugcina iswekile yegazi lakho izinzile kwaye kungoko ukulawula impilo kwindlala [17] . Unokwenza ii-muffin zamaqanda, ezenziwa ngokuxuba imifuno kunye neqanda labamhlophe (kungcono ukuba wenze ngokuhlwa ngaphambi kwesandla kwaye uyigcine ifriji).
15. Imbewu yamathanga
Esinye sezona zisombululo zibalaseleyo kwindlala ezinzulwini zobusuku yimbewu yethanga. Ityuwa, inamaqhuma kwaye isempilweni, imbewu yethanga ityebile kwi-magnesium enokunceda ukukhuthaza kunye nokuphucula umgangatho wokulala kwakho [18] .
Kwinqaku lokugqibela…
Ngelixa ukukunceda ukuba unciphise ukungxama kwakho ngequbuliso kwendlala, ezi zokutya okunempilo ziluncedo ekwehliseni ubunzima. Ngenxa yobukho bamafutha asempilweni kunye nomxholo olungileyo wefayibha, amashwamshwam kulula ukuwenza kwaye amnandi ukuwatya.
Imibuzo ebuzwa qho
Q. Ngaba ukutya okulula kukutya ukunciphisa umzimba?
UKUYA. Ubuninzi bezifundo zibonisa ukuba ukutya okutyayo phakathi kokutya akuchaphazeli ubunzima. Kwaye, ukutya ukutya okune-protein eninzi, nokutya okune-fiber eninzi kunokukunceda ukunciphisa umzimba. '
Q. Ndingatya ntoni ngesidlo sasemini ukuba ndifuna ukunciphisa umzimba?
UKUYA. Ukutya okufana namaqanda apheleleyo, imifuno enamagqabi, isalmon, imifuno enqatyisiweyo, iitapile ezibilisiweyo kunye neembotyi kunye nemidumba zezinye zezona zikhetho zibalaseleyo.
Q. Kukuphi ukutya onokukuphepha ngelixa utya?
UKUYA. Ukutya okuthosiweyo okunje ngeefriji zaseFrance, iziselo ezineswekile, isonka esimhlophe, iilekese, iikeyiki, iicookies, iikeyiki kunye neoyile zeqhwa ziintlobo zokutya ekufuneka umntu ekuthintele xa etya.
Q. Mangaphi amashwamshwam endinokuwatya ngemini ukunciphisa umzimba?
UKUYA. Enye yezona zinto zixhaphakileyo ngokutya okunciphisa umzimba linani lokutya umntu anokukutya ngosuku. Ngelixa ezinye izifundo zisithi ukutya kathathu yonke imihla, ngaphandle kokutya okutyayo phakathi kusebenza ngcono, abanye bakholelwa ekutyeni izidlo ezithandathu ezincinci zokulawula ubunzima.
