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Isidlo sakusasa sesona sidlo sibaluleke kakhulu sosuku. Ukuba nesidlo sakusasa esisempilweni nesinempilo kuqinisekisa ukuba womelele imini yonke ukwenza imisebenzi yosuku. Kubaluleke kakhulu ukuba ungaleqi isidlo sakusasa nangaliphi na ixabiso. Ukuphulukana nesidlo sakusasa kungakhokelela kwiingxaki ezininzi zempilo.
Ngaphandle kokukugcina unamandla, ukutya isidlo sakusasa okunesondlo kukwenza ube sempilweni ekuhambeni kwexesha. Ngaphezu koko, esi sidlo sokuqala sosuku sikwaxhasa iinjongo zakho zokulahleka kobunzima. Xa uzama ukunciphisa umzimba, ukujonga kakhulu into oyityayo ngesidlo sakusasa kunokukunceda ufikelele kwithagethi yakho yelahleko kwangoko.
Ngokobuchwephesha, isidlo sakusasa kufuneka sityiwe kungaphelanga neyure enye yokuvuka. Ukuba awulambanga kakhulu emva nje kokuba uvukile, ungasahlulahlula esi sidlo sibe ngamacandelo amabini amancinci. Yiba nento encinci emva nje kokuba uvukile kunye nokunye ukutya okuncinci mhlawumbi emva kweyure okanye ezimbini.
Kwakhona, ukuba uzivocavoca kusasa, ungatya into elula ngaphambi kweseshoni yakho kwaye into enzima inokuba sisiqingatha seyure emva kokuzivocavoca. Zama ukuba nesidlo sakusasa esisekwe kwi-carbohydrate ngaphambi kokuzilolonga kunye ne-protein-centric enye emva koko.
Kukho ukutya okuthile okuthi xa kufakwe kwisidlo sakusasa semihla ngemihla kungakunikezeli ngeenzuzo ezininzi zempilo kodwa kunokukunceda ugcine ubunzima obusempilweni.
Ke, ukuba unqwenela ukulandela ulawulo lokulahleka kwesisindo, kungcono ukuba wazi ukutya okunokukunceda ufikelele kwinjongo yakho yokulahleka kobunzima. Funda ukuze wazi ukuba yintoni onokuyitya ngexesha lesidlo sakusasa ukuze unciphise umzimba ngendlela esempilweni.
Yitya oku kulandelayo ukutya okungama-23 ngexesha lesidlo sakusasa kunye nokujonga ukunciphisa umzimba okunempilo:
1. iyogathi
Iyogathi ithathwa njengenye yokutya okugqwesileyo kobisi. Iqulethe iiprobiotic (ibhaktiriya kunye negwele) ezinokuthi ziphucule ukusebenza kwamathumbu akho. Amathumbu asempilweni athintela ukudumba kunye nokumelana neleptin okubangela ukutyeba. I-yoghurt enamafutha apheleleyo ilungile xa uzama ukunciphisa umzimba. Thintela iyogathi engenamafutha amaninzi njengoko ilayishwa iswekile. Iyogathi nayo iyanambitheka kakhulu xa ityiwa kunye nepapa yesidlo sakusasa.
2. Amaqanda
Amaqanda athandwa ngumntu wonke. Nangona kunjalo, njengoko zichongwe ngempazamo ngabaninzi, amaqanda awakhokeleli kuhlaselo lwentliziyo okanye achaphazele i-cholesterol yegazi nangayiphi na indlela. Bezona, enyanisweni, kokona kutya kukutya ukunciphisa umzimba. Ziphezulu kwiprotheyini kunye namafutha asempilweni akwenza ukuba ugcwalise ngokukhawuleza ngexabiso elilinganiselweyo leekhalori.
Ukuba uxinene kwizakhamzimba, amaqanda anika umzimba wakho zonke izakhamzimba eziyimfuneko (iivithamini ezili-13 ezibalulekileyo kunye neeminerals) ngelixa kukutya okuthintelwe ikhalori. Izifundo zifumanise ukuba amaqanda anokunceda ukuthintela ukutya kakhulu xa kutyiwa ngexesha lesidlo sakusasa xa kuthelekiswa nokusetyenziswa kweebhegi. Amaqanda akhuthaza ukulahleka kwesisindo ngokucinezela ukutya.
3. Brokholi
Le mifuno ityebile kwifayibha kwaye iyazalisa. Ikwaqulathe isixa esifanelekileyo seprotein xa kuthelekiswa neminye imifuno. Xa uzama ukunciphisa umzimba, ukutya lo imifuno iphambili ilungile njengoko indibaniselwano efanelekileyo yefayibha, iprotein kunye namafutha asezantsi. I-Brokholi yaziwa ngokuba inento yokulwisa umhlaza ebizwa ngokuba yi-sulforaphane.
4. Imbewu yeChia
Ibonwa njengokutya okunesondlo, imbewu ye-chia ine-11 g yefayibha, i-9 g yamafutha kunye ne-4 g yeprotheni kwi-ounce enye (28 g). Imbewu ye-Chia ibonelela nge-1 g kuphela ye-carbohydrate ecekethekileyo ngokusebenza kwaye ngenxa yoko kunokubizwa ngokuba kukutya okune-carb ephantsi kunye nomthombo olungileyo wefayibha.
Ngenxa yalo mxholo wefayibha ephezulu, imbewu ye-chia iyakwazi ukufunxa amaxesha ali-12 ubunzima bayo emanzini. Iguqukela kwifom yejel kwaye yanda xa isisu sakho. Ukuthathela ingqalelo umgaqo-siseko wayo wesondlo, imbewu ye-chia ngokuqinisekileyo yenza ukutya okufunekayo ekutyeni kwakho kokunciphisa umzimba. Imbewu ye-Chia ikugcwalisa ngokulula kwaye kungoko kunciphisa ukutya, kukuthintele ekutyeni kakhulu.
5. Iimbotyi eziMnyama
Oku kunokuba luncedo ekulahlekeni kobunzima. Iimbotyi ezimnyama ziphezulu kwifayibha (16 g kwi-100 g yokuphaka) kunye neeproteni (21 g kwi-100 g yokukhonza), ezaziwayo zikhokelela ekuhluthweni. Iibhontshisi ezimnyama nazo ziqulathe isitatshi esimelana ne Nangona kunjalo, kuya kufuneka ubalungiselele ngokufanelekileyo ukuze bakwazi ukwetyiswa ngokulula.
6. Iiavokhado
Esinye seziqhamo ezizodwa, ii-avocado, ngokungafaniyo nezinye iziqhamo, azilayiswanga nge carbs. Iiavokhado zinamafutha asempilweni. Esi siqhamo siphezulu kwi-olenic acid ene-monounsaturated. La ngamafutha afanayo afumaneka kwioyile yomnquma. Iiavokhado nazo ziqulathe isixa esifanelekileyo samanzi kunye nefayibha, yiyo loo nto ingabinamandla kangako.
Ungazongeza kwiisaladi zemifuno kwaye ubenzele isidlo sakusasa. Izifundo zibonise ukuba umxholo wamafutha kwesi siqhamo uyakwazi ukwandisa i-beta carotene kunye nokufakwa kwe-carotenoid. Iiavokhado zikwanazo ne potassium. Oku kwenza ukuba esi siqhamo sibe sesinye seyona mithombo ilungileyo yamafutha asempilweni ekufuneka ebandakanyiwe ekutyeni okunciphisa umzimba. Nangona kunjalo, gcina ukutya kwesi siqhamo ngokulinganayo.
7. IiWalnuts
Ngokuchasene nenkolelo edumileyo, ii-walnuts azityebisi njengoko unokukholelwa ukuba zinjalo. Zisebenza njengokutya okugqwesileyo okudliwayo ngexesha lesidlo sakusasa. I-Walnuts ine-15 g yeprotheni, i-7 g yefayibha kunye ne-56 g yamafutha asempilweni kwi-100 g yokukhonza. Oku kukhuthaza ukulahleka kwesisindo okuye kwangqinwa zizifundo ezahlukeneyo. Nangona kunjalo, njengoko ziphezulu kwiikhalori, qinisekisa ukuba awutyi ngaphezu kwesandla sazo. IiWalnuts zinokutyiwa njenge-snack ekhawulezayo.
8. Iiamangile
Xa usetyenzisiwe ngokumodareyitha, ezi zinokuba lulongezo olukhulu ekunciphiseni ukutya okutyayo. Banama-49 g amafutha, i-21 g yeeprotheyini kunye ne-12 g yefayibha kwi-100 g yokukhonza. Abantu abatya iiamangile bafunyanwa besempilweni kwaye betyebile kunabo bangenayo. Ukutya iiamangile kunokuyiphucula impilo yakho yonke. Nangona kunjalo, musa ukuzinkcinkca ngokwexabiso leeamangile. Unabo ngokumodareyitha. Iiamangile ezi-4 ukuya kwezi-5 kufuneka zanele usuku.
9. Utyani
Ukutya i-oatmeal rhoqo ngexesha lesidlo sakusasa kubonise ukuba uneziphumo ezilungileyo zokulahleka kwesisindo. I-Oatmeal igcwele ifayibha (11.6 g nge-100 g yokukhonza) kwaye inokukwenza uzive ugcwele ixesha elide. I-Oatmeal inxulunyaniswa 'nokukhululwa kancinci' kwee-carbohydrate kwaye ngokwezifundo, ukuba nale nto ngexesha lesidlo sakusasa esimiselwe iiyure ezi-3 ngaphambi kokuba umthambo wakho uncede utshise amanqatha amaninzi. Oats zilayishwe nge-beta-glucans ezonyusa ukugcwala, oko ke kukuthintela ekutyeni kakhulu.
10. Iipilisi zentsimbi
Iipilisi zentsimbi zithathwa njengezinkulu ekunciphiseni ubunzima. Zingasetyenziselwa ukugcwalisa nasiphi na isidlo sakusasa ngaphandle kokongezwa kweekhalori. Iipelepele zeBell zingumthombo omkhulu wevithamini C kunye neB6, folate, potassium kunye nemanganese. Ziyaziwa ngokusebenza ngokutshisa amanqatha emzimbeni.
11. Isiqhamo seediliya
Izifundo zenziwe ngendlela igrapefruit enokukunceda ngayo ukunciphisa umzimba. I-hybrid yeorenji kunye nepummelo, iziqhamo zomdiliya zinomxholo we-carbohydrate ophantsi. Ukutya isiqingatha se grapefruit isiqingatha seyure ngaphambi kwesidlo sakusasa kunokukunceda uzive uhluthi kwaye yiyo loo nto ikwenza utye kancinci.
12. Ibhotolo yamandongomane
Uphando lufumanise ukuba ukutya okunokutya okunamanqanaba aphezulu e-monounsaturated fats kunganceda ukunciphisa umzimba. Ipeanut butter yenye yazo. Njengombandela, ibhotolo yamandongomane ine-50 g yamafutha, i-25 g yeeprotein kunye ne-20 g ye-carbohydrate kwi-100 g yokukhonza. Amafutha ebhotela amandongomane ngamanqatha enhliziyo asempilweni. Oku kuyafana nohlobo lwamafutha afunyanwa kwii-avocado, amandongomane kunye neoyile yomnquma.
13. Ibhotolo yeAlmond
Amantongomane aqwalaselwa ngokubanzi njengezondlo ezinceda ukunciphisa umzimba. I-100 g yokukhonza ibhotolo ye-almond ine-56 g yamafutha, i-21 g yeprotheni kunye ne-10 g yefayibha. Ibhotolo yeAlmond yaziwa ngokulawula ngokufanelekileyo amanqanaba eswekile yegazi. Oku kuluncedo ekuthinteleni ukudipha kumanqanaba eswekile okwenza ukuba abantu batye ukutya okulula okuneekhalori okunetyiwa eninzi okanye iswekile eninzi. I-butter yamanqatha ikwanxulunyaniswa nokuncitshiswa kwe-LDL (cholesterol embi).
14. Iiprotheni Powder
Iiprotheni zithathwa njengezibaluleke kakhulu xa uzama ukunciphisa umzimba. Ukufumana iiproteni ezaneleyo kunyusa imetabolism yakho. Inokunciphisa ukutya kwakho kwaye ikuncede ekulahlekelweni ngamafutha omzimba ngaphandle kokuphulukana nesihlunu. Ungafaka iprotein shake kwisidlo sakusasa esiqhelekileyo. Ngokuqinisekileyo oku kuya kukunceda ufezekise iinjongo zakho zokulahleka kobunzima.
15. Ii-apile
Ngokophando lwakutsha nje kwiKhemistry yokutya, ii-apile zibonise ukuba ziyasebenza ekugcineni iiponti ezongezelelweyo kude. Kungenxa yokuba ii-apile ziqulathe iikhompawundi ezingagayekiyo ezifana nefayibha kunye neepolyphenols. Oku kukhuthaza ukukhula kweentsholongwane ezilungileyo emathunjini ezinxulunyaniswa nokwehla kobunzima.
16. Iibhanana
Iibhanana ziphezulu kwifayibha (2.6 g kwi-100 g yokukhonza) kunye neekhalori eziphantsi. Ungayifaka ibhanana kwisidlo sakusasa njengoko oku kunempilo kunye nesondlo. Iibhanana zibonelela ngesidlo sakusasa esineekhalori ezisezantsi. Banokongezwa kwisidudu sakho sakusasa. Inokutyiwa njengeqhekeza kwiintlungu zakho zokulamba. I-Banana ikwangumthombo otyebileyo we potassium.
17. Ivatala
Ivatala, njengoko sisazi sonke, ngama-90 epesenti yamanzi. Iphantsi kwiikhalori kwaye ityebile ku-vitamin C no-A kunye nemagnesium. Isebenza njengokuhlaziya xa usidla kunye nesidlo sakusasa. Ihambisa amanzi kakhulu kwaye ikwenza uzive ugcwele, ubuncinci kangangexesha elithile. Ayinawo amanqatha okanye icholesterol. Ukukhetha ukutya ivatala ngaphezu kokutya okungenamsoco kunokukunceda ugcine iikhalori ezininzi. Iikomityi ezimbini zetyhubhu yevatala ecoliweyo ineekhalori ezingama-80 ngaphandle kwamafutha.
18. Amaqunube
Abaphandi bafumanise ukuba ngokwahlukileyo kwezinye iziqhamo ezininzi, amajikijolo anamazinga aphezulu kakhulu ee-antioxidants. Ziyakwazi ukonyusa amajoni akho omzimba kwaye zijongwa njengexabiso eliphezulu kwisondlo. Kunye nokuba ngumthombo obalulekileyo wefayibha, amajikijolo apakishwe ngeevithamini C, B6 kunye no-A kunye neeminerali. Amaqunube asebenza njengesidlo sakusasa esisempilweni kwaye esimnandi.
19. Iitapile ezimnandi
Iitapile zithathwa njengezinkulu xa uzama ukunciphisa umzimba. Oku kunjalo ngenxa yomxholo wayo ophezulu kwifayibha yokutya. Umxholo wefayibha ephezulu (i-3 g kwi-100 g yokuphaka) yeebhatata idlala indima enkulu ekuncedeni ukuba ufezekise iinjongo zakho zokulahleka kwesisindo, ngakumbi xa usitya ngexesha lesidlo sakusasa. Kunye nefayibha yokutya, umxholo wekhalori esezantsi kunye nesixa esikhulu samanzi akhoyo, sebenzani kunye ekunciphiseni ubunzima.
20. Ispinatshi
Ungayitya iluhlaza okanye isipinatshi esiphekiweyo iyamangalisa xa unqwenela ukunciphisa umzimba. Isipinatshi sisityebi nge-iron (2.71 mg) kunye ne-potassium (558 mg) kwaye siqwalaselwe njengeyona nto ilunge kakhulu nokuba sempilweni kunye nokugcina impilo yomzimba iyonke. Isezantsi ikhalori kwaye ikwanesondlo kakhulu, nto leyo eyenza ukuba ibenakho ekutyeni kwasekuseni kwakho. Ukonyusa ukufunxwa kwentsimbi kule mifuno inamagqabi aluhlaza, yitya ukutya okunevithamini-C okunje ngeetumato, ijusi ye-orenji okanye nasiphi na isiqhamo sesitrasi.
21. Imbewu yeflakisi
Qiniseka ukuba uyatya itispuni sembewu yeflakisi yonke imihla ngexesha lesidlo sakusasa. Kwi-100 g yokukhonza kwe-flaxseeds, kukho i-27 g yefayibha kunye ne-18 g protein. Ayisiyiyo kuphela ubukho befayibha yokutya, iprotein yembewu yeflakisi inokukunceda ekunciphiseni ukutya kwakho ukutya.
Oku ekugqibeleni kuthintela ekubeni utye kakhulu, oko kukunceda ukuba unciphise umzimba. Imbewu yeflakisi, ke ngoko, ithathwa njengenye yezona zinto zityebileyo zokuphucula ukutya. Umgaqo oqhelekileyo wokutya imbewu yeflakisi xa uzama ukunciphisa ubunzima kukuba: ukuba unobunzima obujikeleze iiponti ezili-180, emva koko yitya malunga neepuni ezine zembewu yeflakisi yomhlaba.
Yitya ukutya okunezondlo kunye nokutya okunesondlo ukuqinisekisa indlela yokuphila esempilweni. Ukuzonwabisa ngokwenza umthambo rhoqo kunye nokubandakanya ukutya okuchazwe apha ngasentla kwisidlo sakusasa kunokukunceda ukunciphisa umzimba ngokufanelekileyo.
