Ukutya okuli-12 okufanelekileyo kokutya kusasa

Umxholo

• 1. Amaqanda
• 2. Yogurt YamaGrike
• 3. Ikofu
• 4. Oatmeal
• 5. Imbewu yeChia
• Iiprotheyini eziPhakamileyo zePhetshana leCea
• 6. Amaqunube
• 7. Amandongomane
• 8. Iti eluhlaza
• 9. Protein Shake
• 10. Isiqhamo
• 11. Iiflekisi
• 12. I-Cottage Cheese
• Umgca osezantsi
• Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaphandle kwento osenokuba uyivile, ukutya isidlo sakusasa akuyomfuneko kuye wonke umntu.

Ngapha koko, ukungasityi isidlo sakusasa kunokuba ngcono kunokutya ukutya kwasekuseni okungenampilo.

Nangona kunjalo, isidlo sakusasa esinesondlo, esifanelekileyo esinokukunika amandla kwaye sikuthintele ekutyeni kakhulu ngexesha lonke losuku.

Nazi izinto ezili-12 zokutya onokuzitya kusasa.

1. Amaqanda

Amaqanda ngokungathandabuzekiyo asempilweni kwaye amnandi.

Izifundo zibonise ukuba ukutya amaqanda kwisidlo sakusasa kwandisa ukugcwala, kunciphisa ikhalori kwisidlo esilandelayo kwaye kunceda ukugcina iswekile egazini kunye namanqanaba e-insulin (,,).

Kwesinye isifundo, amadoda atya amaqanda kwisidlo sakusasa azive onelisekile kwaye athatha iikhalori ezimbalwa ngalo lonke usuku kunabo batya i-bagel ().

Ukongeza, izikhupha zamaqanda ziqukethe i-lutein kunye ne-zeaxanthin. Ezi antioxidants zinceda ekuthinteleni ukuphazamiseka kwamehlo njengokwekati kunye nokuhla kwe-macular (,).

Amaqanda nayo yenye yemithombo efanelekileyo ye-choline, isondlo esibaluleke kakhulu kwingqondo nakwimpilo yesibindi ().

Nangona iphezulu kwi-cholesterol, amaqanda awanyusi amanqanaba e-cholesterol kuninzi lwabantu.

Ngapha koko, ukutya amaqanda apheleleyo kunokunciphisa isifo sesifo sentliziyo ngokuguqula ukumila kwe-cholesterol "embi" ye-LDL, ukwandisa "okuhle" i-cholesterol ye-HDL kunye nokuphucula uvakalelo lwe-insulin (,).

Ngaphezulu, amaqanda amathathu amakhulu abonelela malunga ne-20 yeeprotein ezikumgangatho ophezulu (9).

Amaqanda nawo abhetyebhetye kakhulu. Umzekelo, amaqanda abiliswe nzima enza isidlo sakusasa esimnandi kakhulu esinokulungiswa ngaphambi kwexesha.

Amaqanda aphezulu kwiprotheni kunye nezondlo ezininzi ezibalulekileyo. Ikwakhuthaza ukugcwala kwaye ikuncede utye iikhalori ezimbalwa.

2. Yogurt YamaGrike

I-yoghurt yamaGrike i-creamy, iyanandi kwaye iyondla.

Yenziwe ngokucinezela i-whey kunye nolunye ulwelo olusuka kubisi, oluvelisa iyogathi ye-creamier egxile kakhulu kwiprotein.

Iprotein ibonakalisiwe ukunciphisa indlala kwaye inefuthe eliphezulu kwi-thermic kunamafutha okanye ii-carbs (,).

Igama elithi ukusebenza kwe-thermic libhekisa ekunyukeni kwe-metabolic rate eyenzeka emva kokutya.

I-yogurt kunye nezinye iimveliso zobisi nazo zinokunceda kulawulo lobunzima kuba zonyusa amanqanaba ehomoni akhuthaza ukugcwala, kubandakanya iPYY kunye ne-GLP-1 (,).

Ngaphezu koko, iyogurt enamafutha apheleleyo ine-conjugated linoleic acid (CLA), enokuthi inyuse ukulahleka kwamafutha kunye nokunciphisa umngcipheko womhlaza wamabele (,).

Iindidi ezithile zeyogathi yamaGrike yimithombo elungileyo yeeprobiotic ezinje IBifidobacteria, ezinceda ukuba amathumbu akho ahlale esempilweni (15).

Ukuqinisekisa ukuba iyogathi iqulethe iiprobiotic, jonga ibinzana eliqulathe iinkcubeko eziphilayo nezisebenzayo kwileyibhile.

Zama ukufaka i-yoghurt yamaGrikhi ngamajikijolo okanye iziqhamo ezinqunqiweyo ukwandisa ivithamini, iminerali kunye nefayibha yokutya.

I-yogurt yesiGrike iphezulu kwiprotheni, inceda ukunciphisa ukutya kwaye inokunceda ukunciphisa umzimba. Ezinye iintlobo zinee-probiotiki eziluncedo.

3. Ikofu

Ikofu sisiselo esimangalisayo ukuqala usuku lwakho.

Iphezulu kwi-caffeine, ebonakalise ukuphucula imeko, ukuphaphama kunye nokusebenza kwengqondo.

Nokuba izixa ezincinci zecaffeine zinokufikelela kwezi ziphumo (, 17, 18).

Uhlalutyo lwezifundo ze-41 lufumene eyona dosi isebenzayo ukuba yi-38-400 mg ngosuku ukukhulisa izibonelelo zecaffeine ngelixa kuncitshiswa iziphumo ebezingalindelekanga (18).

Oku ku malunga neekomityi zekofu ezi-0.3 ukuya kwezi-4 ngosuku, kuxhomekeke kumandla ekofu (18).

I-caffeine ikwabonakalise ukuba inyusa izinga lokutya emzimbeni kunye nokutsha kwamafutha. Kwisifundo esinye, i-100 mg ye-caffeine ngosuku yanceda abantu ukuba batshise ii-calories ezingama-79-150 ezongezelelweyo kwixesha leeyure ezingama-24 (19,).

Ukongeza, ikofu ityebile kwii-antioxidants, ezinciphisa ukuvuvukala, zikhusela iiseli ezingqonge imithambo yegazi yakho kunye nokunciphisa umngcipheko wesifo seswekile kunye nesifo sesibindi (,,,, 25).

Ukuba nekomityi yekofu yindlela entle yokuqala usuku lwakho. I-caffeine ekuyo inokuphucula imeko yeemvakalelo, ukusebenza kwengqondo kunye nemetabolism.

4. Oatmeal

I-Oatmeal lolona khetho lufanelekileyo lwesidlo sakusasa kubathandi bokutya.

Yenziwe nge-oats yomhlaba, equlathe ifayibha eyahlukileyo ebizwa ngokuba yi-oat beta-glucan. Le fayibha inezibonelelo ezininzi zempilo ezinomdla, kubandakanya ukunciphisa i-cholesterol (,).

Ngaphezulu, i-oat beta-glucan yifayibha ebonakalayo ekhuthaza iimvakalelo zokugcwala. Olunye uphononongo lufumanise ukuba inyusa amanqanaba okugcwala kwehomoni ye-PYY kwaye ukuba iidosi eziphezulu zinesiphumo esikhulu (,,).

I-oats zikwacebile kwii-antioxidants, ezikhusela ii-acid zazo ezinamafutha ekubeni ziba rancid. Ezi antioxidants zinokuxhamlisa impilo yentliziyo kunye nokunciphisa uxinzelelo lwegazi (31,,).

Nangona i-oats ingenayo i-gluten, ihlala iqhutywa kumaziko afanayo neenkozo ezine-gluten. Abaphandi bafumanise ukuba uninzi lwe-oats ngokwenene lunasifo nezinye iinkozo, ngakumbi irhasi ().

Ke ngoko, abantu abanesifo se-celiac okanye uvakalelo lwe-gluten kufuneka bakhethe ii-oats eziqinisekisiweyo njenge-gluten-free.

Khumbula ukuba ikomityi enye (235 gram) ye-oatmeal ephekiweyo iqulethe kuphela i-6 gram yeprotheyini, engazukubonelela ngezibonelelo zesidlo sakusasa esine-protein ephezulu (35).

Ukunyusa umxholo weprotein yesidlo sakusasa se-oatmeal, yilungiselele ngobisi endaweni yamanzi okanye uyihambise kwicala lamaqanda okanye isiqwenga setshizi.

I-Oatmeal ityebile kwi-beta-glucan fiber, eyehlisa i-cholesterol kwaye inyuse iimvakalelo zokugcwala. Iqulethe ii-antioxidants.

5. Imbewu yeChia

Imbewu ye-Chia isondlo kakhulu kwaye yenye yezona mithombo zilungileyo zefayibha ngeenxa zonke.

Ngapha koko, i-ounce enye (28 gram) yembewu ye-chia ibonelela nge-11 yeegram zefayibha ngokusebenza (36).

Ngapha koko, isahlulo sefayibha ekwimbewu ye-chia yi-viscous fiber, ethi ifunxe amanzi, yonyuse umthamo wokutya ohamba kwindlela yakho yokwetyisa kwaye ikuncede uzive ugcwele kwaye wanelisekile.

Kwisifundo esincinci, esineeveki ezili-12, abantu abanesifo seswekile abatya imbewu ye-chia bafumana indlala, kunye nokuphuculwa kweswekile yegazi kunye noxinzelelo lwegazi ().

Imbewu ye-Chia nayo iphezulu kwii-antioxidants, ezikhusela iiseli zakho kwiimolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla eziveliswa ngexesha le-metabolism (, 41,).

Kwesinye isifundo sabantu abanesifo seswekile, imbewu ye-chia inciphise i-CRP yokumakisha ngama-40%. Ukuphakanyiswa kweCRP yeyona nto iphambili yomngcipheko wesifo sentliziyo ().

Nangona kunjalo, enye inikezela ngembewu ye-chia ibonelela kuphela malunga ne-4 yeeprotheyini, ezinokuthi zingakulungeli isidlo sakusasa (36).

Nantsi iresiphi ye-chia pudding equlathe ngaphezulu kwe-25 yeeprotheyini.

Iiprotheyini eziPhakamileyo zePhetshana leCea

Izithako:

• I-ounce enye (28 gram) yembewu ye-chia eyomileyo.
• I-1 scoop ye-whey protein powder.
• 1 indebe (240 ml) yobisi lwekhokhonathi okanye ubisi lweamangile.
• Isiqingatha sendebe yamajikijolo.
• UStevia okanye omnye uswiti wokunambitha, ukuba uyafuna.

Imikhombandlela:

• Hlanganisa zonke izithako kwisitya kwaye udibanise kakuhle.
• Gubungela isitya kunye nefriji okungenani iyure enye.

Unokufumana ukhetho olukhulu lwembewu ye-chia apha.

Imbewu ye-Chia iphezulu kwifayibha kwaye igcwele ii-antioxidants ezinokunciphisa ukudumba kunye nokwehlisa umngcipheko wesifo.

6. Amaqunube

Amaqunube amnandi kwaye apakishwe ngama-antioxidants.

Iindidi ezidumileyo zibandakanya iiblueberries, raspberries, strawberry kunye namaqunube amnyama.

Zisezantsi iswekile kunezona ziqhamo, kodwa ziphezulu kwifayibha.

Ngapha koko, amaqunube kunye namaqunube amnyama nganye nganye inika iigram ezingama-8 zekomityi kwikomityi nganye okanye kwi-120 kunye ne-145 yeegram ngokwahlukeneyo (44, 45)

Ngaphezulu, ikomityi enye yamajikijolo iqulethe iikhalori ezingama-50-85 kuphela kuxhomekeke kuhlobo.

Amaqunube akwapakisha ii-antioxidants ezibizwa ngokuba zii-anthocyanins, ezikhusela intliziyo yakho kwaye ezinokukunceda ube mdala ngcono (,).

Amaqunube abonakalisiwe ukunciphisa amanqaku okudumba, kuthintela i-cholesterol egazini kwi-oxidizing kunye nokugcina iiseli zigcina imithambo yegazi yakho isempilweni (,,,).

Indlela elungileyo yokongeza amajikijolo kwisidlo sakusasa kukutya ngeyogathi yamaGrike okanye itshizi yekottage.

Amaqunube aphezulu kwifayibha kwaye aneekhalori eziphantsi. Zizityebi kwii-antioxidants ezinokunciphisa umngcipheko wesifo.

7. Amandongomane

Amandongomane amnandi, ayanelisa kwaye anesondlo.

Bongeze kakhulu kwisidlo sakusasa, njengoko bezalisa kwaye bencedisa ukuthintela ukutyeba (,).

Nangona amandongomane eneekhalori ezininzi, izifundo zicebisa ukuba ungafaki onke amanqatha kuzo.

Ngapha koko, umzimba wakho uthatha kuphela malunga ne-129 yeekhalori ze-1-ounce (28-gram) yokukhonza iiamangile (,,).

Oku kunokuba yinyani kwamanye amantongomane ngokunjalo, nangona ngeli xesha zii-almond kuphela ezivavanyiweyo.

Ngapha koko, amandongomane abonakalisiwe ukuphucula imeko yesifo sentliziyo, ukunciphisa ukunganyangeki kwe-insulin kunye nokunciphisa ukudumba (,,,,,,,).

Zonke iintlobo zamandongomane zikwindawo ephezulu yemagniziyam, i-potassium kunye ne-monounsaturated fat.

Ngapha koko, amandongomane aseBrazil ngomnye wemithombo efanelekileyo ye-selenium - zimbini nje iinati zaseBrazil ezibonelela ngaphezulu kwe-100% yesondlo esinconywayo semihla ngemihla ().

Amandongomane nawo aluncedo kubantu abanesifo seswekile. Kwisifundo esinye, ukutshintsha inxenye yee-carbs ngee-ounces ezi-2 (56 gram) zamandongomane kukhokelele ekunciphiseni iswekile yegazi kunye namanqanaba e-cholesterol ().

Ukukhupha i-yogurt yamaGrike, i-cottage cheese okanye i-oatmeal kunye neepunipoli ezi-2 zamantongomane atyunjiweyo zibonelela ngesiqholo kunye nencasa ngelixa usonyusa ixabiso lesidlo sakusasa.

Unokufumana ukhetho olukhulu lwamantongomane apha.

Amantongomane kukugcwalisa, ukutya okuxineneyo okunokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula ulawulo lweswekile yegazi.

8. Iti eluhlaza

Iti eluhlaza yenye yeziselo ezisempilweni emhlabeni.

Inayo i-caffeine, ephucula ukuphaphama kunye novakalelo, kunye nokuphakamisa izinga lokutya (, 19,).

Iti eluhlaza inika kuphela i-35-70 mg ye-caffeine ngekomityi nganye, esi sisiqingatha sesixa sekofu.

Iti eluhlaza inokuba luncedo ngokukodwa kwisifo seswekile. Ukuphononongwa kwezifundo ezili-17 kufumanise ukuba abasela iti eluhlaza banciphisile kwiswekile yegazi kunye namanqanaba e-insulin ().

Ikwanayo ne-antioxidant eyaziwa ngokuba yi-EGCG, enokukhusela ingqondo yakho, inkqubo yeemvakalelo kunye nentliziyo kumonakalo (,,,).

Fumana ukhetho olukhulu lweti eluhlaza apha.

Iti eluhlaza inezibonelelo ezininzi zempilo. Iqulethe i-antioxidant ebizwa ngokuba yi-EGCG, eluncedo kwingqondo yakho nakwinkqubo yemithambo-luvo.

9. Protein Shake

Enye indlela efanelekileyo yokuqala usuku lwakho kukugungqa kweprotein okanye i-smoothie.

Iindidi ezininzi zeprotein powder zinokusetyenziswa, kubandakanya i-whey, iqanda, isoyile kunye ne-ertyisi protein.

Nangona kunjalo, iprotheni ye-whey ifunxwa ngokukhawuleza ngumzimba wakho ().

I-Whey iye yafundwa kakhulu kwaye inikezela ngezibonelelo ezininzi zezempilo. Ukongeza, kubonakala ngathi kunciphisa ukutya ngakumbi kunezinye iintlobo zeproteni (,,).

Olunye uphononongo oluthelekisa izidlo ezine ezineeprotein eziphezulu zafumanisa ukuba ukutya okunamavili e-whey kunciphise ukutya kakhulu kwaye kukhokelele kwelona khalori iphantsi kwisidlo esilandelayo ().

Ukongeza, iprotein ye-whey inokunceda ukunciphisa amanqanaba eswekile yegazi xa ityiwe njengenxalenye yesidlo esine-carb. Inokugcina ubunzima bemisipha ngexesha lokunciphisa umzimba kunye nokuguga (,,).

Kungakhathaliseki ukuba luhlobo luni lweproteyini esetyenzisiweyo, ukushukuma okuphezulu kweprotein kunokwanelisa kwaye kuzalise. Yongeza iziqhamo, imifuno, ibhotolo yebhotolo okanye imbewu ukubonelela ngefayibha kunye nee-antioxidants.

Iswekile yeprotheni okanye i-smoothie lukhetho olukhulu kakhulu lokutya kwasekuseni olukhuthaza ukugcwala kwaye lunceda ukuzinzisa amanqanaba eswekile yegazi.

10. Isiqhamo

Iziqhamo zingayinxalenye emnandi yesidlo sakusasa esondlayo.

Zonke iintlobo zeziqhamo ziqulathe iivithamini, i-potassium, ifayibha kwaye ziphantsi kweekhalori. Ikomityi enye yeziqhamo ezinqunqiweyo inika malunga ne-80-130 yeekhalori, kuxhomekeke kuhlobo.

Iziqhamo zeCitrus zikwivithamin C ephezulu kakhulu, eneneni, iorenji enye enkulu inikezela ngaphezulu kwe-100% lesondlo esinconywayo se-vitamin C (78) yemihla ngemihla.

Iziqhamo zikwanokuzaliswa kakhulu ngenxa yemixube yayo ephezulu yefayibha kunye namanzi ().

Bhangqa iziqhamo namaqanda, itshizi, icottage cheese okanye iyogathi yamaGrike ngesidlo sakusasa esilungeleleneyo esiya kukugcina iiyure.

Isiqhamo ngumthombo olungileyo weevithamini, i-potassium kunye nefayibha. Iqulethe ii-antioxidants ezinokunceda ukunciphisa umngcipheko wesifo.

11. Iiflekisi

Iiflekisi zinempilo ngendlela emangalisayo.

Zizityebi kwifayibha ebonakalayo, ekunceda ukuba uzive ugcwele iiyure ezininzi emva kokutya (,).

Iiflakisi zinokuphucula ubuntununtunu be-insulin kunye nokunciphisa amanqanaba eswekile yegazi, kunye nokukhusela kumhlaza wamabele (,,,).

Iipunipoli ezimbini (14 iigrem) zeeflakisi zomhlaba ziqulathe 3 yeeprotheyini kunye ne-4 yeegramu zentsinga (84).

Zama ukongeza iiflakisi kwi-yoghurt yamaGrike, i-cottage cheese okanye i-smoothie ukwandisa ifayibha kunye nomxholo we-antioxidant kwisidlo sakusasa.

Qinisekisa ukuba ukhetha i-flaxseeds yomhlaba okanye uyigaye ngokwakho, kuba i-flaxseeds epheleleyo ayinakunyulwa ngamathumbu akho kwaye iya kudlula kwinkqubo yakho.

Iiflekisi ziphezulu kwifayibha ebonakalayo, ekunceda ukuba uzive ugcwele. Banokuphucula ubuntununtunu be-insulin kunye nokunciphisa amanqanaba eswekile yegazi.

12. I-Cottage Cheese

I-Cottage cheese kukutya okumnandi kwasekuseni.

Iphezulu kwiprotein, eyonyusa imetabolism, ivelise iimvakalelo zokugcwala kwaye inciphise amanqanaba endlala ihommone ghrelin (,,).

Ngapha koko, i-cottage cheese ibonakalisiwe ukuba iyazalisa kwaye iyanelisa njengamaqanda ().

I-cottage cheese ene-fat-full iqulethe i-linoleic acid (CLA) edibeneyo, enokukhuthaza ukulahleka kwesisindo ().

Ikomityi enye yecottage cheese ibonelela nge25 yeeprotein (87) enomtsalane.

Yongeza amajikijolo kunye neeflakisi zomhlaba okanye amandongomane aqingqiweyo ukwenza ukuba kube nesondlo ngakumbi.

I-Cottage cheese iphezulu kwiprotheni, ekhuthaza iimvakalelo zokugcwala kwaye yandisa izinga lakho lokunciphisa umzimba.

Umgca osezantsi

Nokuba uyatya okanye awukutyanga isidlo sakusasa lukhetho lwakho.

Ngaphandle kwento onokuyixelelwa njengomntwana, ukutsiba isidlo sakusasa akunampembelelo imbi, ngokude utye ukutya okunesondlo yonke imihla yakho.

Ukuba uyatya kusasa, qiniseka ukuba uqale usuku lwakho ngokunika amandla umzimba wakho ngokutya okunempilo kunye nokutya okuxineneyo okuchazwe kweli nqaku.

Ukulungiselela isidlo: Yonke imihla isidlo sakusasa