Ukutya oku-18 okukutya okusempilweni ukufumana ukutyeba ngokukhawuleza

Umxholo

• 1. Iiprotheyini ezenziwe ekhaya
• 2. Ubisi
• 3. Irayisi
• 4. Iibhotoloza zamandongomane namandongomane
• 5. Inyama ebomvu
• 6. Iitapile kunye nestatshi
• 7. I-Salmon kunye neentlanzi ezinamafutha
• 8. Iiprotein supplements
• 9. Isiqhamo esomileyo
• 10. Isonka esipheleleyo
• 11. Iiavokhado
• 12. Isiriyeli ezisempilweni
• 13. Iibhari zokutya
• 14. Itshokholethi emnyama
• 15. itshizi
• Amaqanda apheleleyo
• 17. I-yogurt egcweleyo
• 18. Amafutha asempilweni neeoyile
• Umgca wezantsi

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

Kwabanye abantu, ukutyeba okanye ukongeza izihlunu kunokuba nzima kanye njengokulahleka kobunzima kwabanye.

Nangona kunjalo, ukongeza nje ukutya okuthile kwisidlo sakho kunokwenza imizamo yakho yokufumana ubunzima isempilweni kwaye isebenze ngakumbi.

Nazi izinto ezili-18 zokutya okukunceda ukuba utyebe okanye wongeze umsipha, indlela esempilweni.

Ifoto ngu-Aya Brackett

1. Iiprotheyini ezenziwe ekhaya

Ukusela iiprotein ezenziwe ngokwazo kunokuba yindlela enomsoco kwaye ekhawulezayo yokufumana ubunzima.

Ukwenza i-smoothies yakho yeyona ndlela ilungileyo kuba iinguqulelo zorhwebo zihlala zigcwele iswekile kunye nokuswela izondlo. Ikunika kwakhona ukulawula ngokupheleleyo ukunambitheka kunye nomxholo wezondlo.

Nazi iiyantlukwano ezimbalwa ezimnandi onokuzama ngazo. Ungadibanisa nganye kunye neekomityi ezi-2 (470 mL) zobisi lobisi okanye ubisi lwe-soy ukuba unganyamezelani ne-lactose. Zombini zinezondlo ezininzi kunye neekhalori kunezinye iindlela zobisi.

• Chocolate banana nut ungcangcazela: Hlanganisa ibhanana e-1, 1 iprotein ye-chocolate, kunye nepunipoon eyi-1 (15 mL) yamandongomane okanye enye ibhotolo yebhotolo.
• Vanilla berry inyikima: Hlanganisa indebe enye (237 mL) yamajikijolo amatsha okanye aqanduselweyo, umkhenkce, 1 indebe (237 mL) yeprotein ephezulu, ioyile egcweleyo yamaGrikhi, kunye neproteni enye yevanilla whey.
• Chocolate hazelnut inyikima: Hlanganisa ii-ounces ezili-15 (444 mL) yobisi lweetshokholethi kunye ne-1 scoop yeproteyini yeprotheyini, 1 icephe (15 ml) yebhotolo ye-hazelnut, kunye ne-avocado e-1.
• I-apile yeCaramel inyikima: Hlanganisa i-apile esisikiweyo, ikomityi enye (237 ml) yamafutha apheleleyo eGreek, 1 iprotein ye-caramel- okanye i-vanilla-flavored whey protein, kunye nepunipoon eyi-1 (15 mL) yesosi engenashukela okanye i-flavour.
• Vanilla blueberry sishukumise: Hlanganisa i-1 indebe (237 ml) yeeblueberries ezintsha okanye ezinqabileyo, 1 iprotein ye-vanilla, 1 indebe (237 mL) yevanilla Greek yogurt, kunye neswiti xa kufuneka.
• Inyikima eluhlaza eluhlaza: Hlanganisa ikomityi enye (237 ml) yesipinatshi, 1 iavokhado, 1 ibhanana, 1 indebe (237 mL) yamaphayinaphu, kunye ne-1 scoop yeprotein engathandekiyo okanye ye-vanilla whey protein.

Zonke ezi smoothies zibonelela ngeenxa zonke ze-400-600 calories, kunye nexabiso eliphezulu leprotheni kunye nezinye iivithamini kunye neemaminerali ezibalulekileyo.

Zininzi iindlela zokupheka zeprotein smoothie.Gwema uninzi lweenguqulelo zentengiso, ezinokuthi zibe neswekile eyongeziweyo kwaye azinasondlo.

2. Ubisi

Ubisi lusetyenzisiwe njengomzuzi wesisindo okanye umakhi wezihlunu amashumi eminyaka (1).

Inika ibhalansi elungileyo yeeproteni, ii-carbs, kunye namafutha kwaye ingumthombo olungileyo wecalcium, kunye nezinye iivithamini kunye neeminerali ().

Kulabo bazama ukongeza izihlunu ezingaphezulu, ubisi ngowona mthombo weprotheni ubonelela ngeeproteni ze-casein kunye ne-whey. Uphando luye lwabonisa ukuba lunokukunceda ukongeza imisipha xa idityaniswe nokuphakamisa ubunzima (3).

Ukongeza, izifundo zifumanise ukuba ubisi, okanye i-whey kunye ne-casein zidityanisiwe, zinokukhokelela ekufumaneni ubunzima obukhulu kuneminye imithombo yeprotein (4).

Zama ukusela iglasi enye okanye ezimbini zobisi olupheleleyo (i-149 yeekhalori ngekomityi nganye) njenge-snack, ngesidlo, okanye ngaphambi nasemva kokuzilolonga ukuba uyaqeqeshwa ().

Ubisi be-smoothies zikwayindlela emnandi yokongeza ubisi ekutyeni kwakho. Ukwenza iprotein yasekuseni ibe lula, zama ukudibanisa ikomityi enye yamajikijolo afriziwe, ikomityi enye yobisi lonke, iitisipuni ezi-2 zobusi, kunye netispuni e-1 yevanilla (malunga neekhalori ezingama-275).

Ukusela ubisi yindlela elungileyo yokongeza iiprotein ekudleni kwakho. Iqulethe zombini iiprotini ze-casein kunye ne-whey.

3. Irayisi

Irayisi yindawo efanelekileyo, enexabiso eliphantsi yokukunceda utyebe. Ikomityi enye (158 gram) yerayisi emhlophe ephekiweyo ibonelela ngeekhalori ezingama-204, iigrama ezingama-44 zee-carbs, kunye namafutha amancinci kakhulu ().

Ilayisi ikwindawo enobunzima bekhalori, okuthetha ukuba unokufumana ngokulula isixa esikhulu seecarbs kunye neekhalori ekusebenzeni kube kanye. Oku kukunceda utye ukutya okuninzi, ngakumbi ukuba awunamdla wokutya okanye uhluthe ngokukhawuleza.

Xa usendleleni okanye ungxamile, iipakethi zemizuzu emi-2 zerayisi engenakuncitshiswa zinokufakwa ngokulula kweminye imithombo yeeprotein kunye nokutya kwangaphambili.

Enye indlela eyaziwayo kukulungisa imbiza enkulu yerayisi, ukuyifaka efrijini okanye ukuyigcina ikhenkceze umntu ngamnye, emva koko uyihlanganise kunye neeproteni ezahlukeneyo kunye namafutha asempilweni kwizidlo ezahlukeneyo kule veki.

Zininzi iindlela zokuguqula irayisi ibe yincasa yevavavaza. Eyona ndlela ilula yokongeza incasa, iikhalori, kunye neproteni yokunyusa kukuvuselela nje ezinye zezi zithako emva kokuba upheke irayisi yakho:

• ibhotolo kunye noshizi lweParmesan
• i-broccoli kunye netshizi
• amaqanda aqhuqhiwe
• Imbewu yeesame, i-peanuts, okanye i-cashews

Enye indlela yokunyusa incasa kunye neekhalori kukubeka irayisi yakho kwisosi enje ngecryry, pesto, okanye alfredo. Ungazithenga ezi sauces zilungiselelwe ukuba ucinezelwe ixesha.

Isitya selayisi sinokuba sisidlo siphela ngokulula. Zama le rayisi yasendle kunye nenkukhu yenkukhu kwisidlo sasemini esifanelekileyo (i-calorie ezingama-400 ngokusebenza).

Ungayivusa eyakho impilo esempilweni uthathe i-Chinese oyithandayo oyithandayo, irayisi eqhotsiweyo, kunye nale mifuno-tofu "ethosiweyo" isitya selayisi - eneneni ibhakwe.

Ilayisi ngumthombo omkhulu wee-carbs ekulula ukuzisebenzisa kunye nokuzigaya.

4. Iibhotoloza zamandongomane namandongomane

Amantongomane namandongomane e-butters lukhetho olufanelekileyo ukuba ujonge ukutyeba.

Isandla esinye esincinci se-almond eluhlaza (1/4 indebe) ineekhalori ezili-170, iigram ezi-6 zeprotheyini, iigram ezi-4 zefayibha, kunye neigram ezili-15 zamafutha asempilweni ().

Kuba amandongomane ane-calorie-dense kakhulu, zizandla nje ezimbini ngosuku ngesidlo okanye njenge-snack zinokukhawuleza zongeze amakhulu weekhalori.

Unokongeza i-nutter butter kwiindidi zokutya okanye izitya, ezinje nge-smoothies, i-yogurts, kunye ne-crackers, ukuziguqula zibe kukutya okuphezulu kwekhalori ngaphandle kwexesha.

Ukukhetha ngokukhawuleza, zama le peanut butter banana smoothie, enezinto ezintathu kuphela (i-270 calories, usebenzisa ubisi lonke). Ukuba unayo i-peanut allergies, faka enye ibhotela yebhotolo.

Nangona kunjalo, qiniseka ukuba ukhetha iipesenti ezili-100 zebutter nut ezingenashukela okanye ioli eyongezelelweyo. Okanye kungcono, yenza ngokwakho kule recipe ye-almond ibhotela. Kulula ukwenza kwaye kube lula kwisipaji sakho, nawe.

Amantongomane namandongomane amnandi amnandi, aphatha kakhulu ikhalori. Zikulungele kwaye kulula ukuzongeza kwiintlanzi ezahlukeneyo okanye kwiiresiphi.

5. Inyama ebomvu

Ukutya okubomvu mhlawumbi yenye yezona zinto zilungileyo zokutya okwakha izihlunu ezikhoyo.

Umzekelo, ii-ounces ezi-6 (170 iigrem) ze-steak ziqulathe iigram ezi-5 zeleucine.

I-Leucine sisitshixo se-amino acid umzimba wakho ekufuneka uvuselele ukwenziwa kweprotein yemisipha kunye nokongeza izicwili zomzimba (9). Iqulethe ii-calories ezingama-456 kunye nama-49 eeprotheni.

Ukongeza koku, inyama ebomvu yenye yezona zinto zilungileyo zendalo yokudala ukutya, ekunokwenzeka ukuba yeyona nto incedisayo yokwakha izihlunu (10) zehlabathi.

Cinga ngokukhetha ukusikeka okunamafutha, okubonelela ngeekhalori ezingaphezulu kwezenyama, kukunceda ukuba uthathe iikhalori ezongezelelekileyo kwaye wongeze ubunzima.

Kwisifundo esinye, abafazi abadala abali-100 bongeze i-ounces ezi-6 (170 yeigram) yenyama ebomvu kwizidlo zabo kwaye benza uqeqesho lokunganyangeki iintsuku ezi-6 ngeveki iiveki ezi-6.

Abafazi bazuze ubunzima obucekeceke, benyuka nge-18 yeepesenti ngamandla, kwaye banokonyuka kwihomoni ebalulekileyo yokwakha izihlunu IGF-1 ().

Zombini inyama ezibhityileyo nezinamafutha zingumthombo omkhulu weprotheni, nangona inyama enamafutha ibonelela ngeekhalori ezingaphezulu, ezinokukunceda ukutyeba. Esinye sezona zitya zenyama inamafutha saziwayo sisifuba.

I-Brisket yaziwa ngokuba kukuchitha ixesha ukulungiselela, kodwa kunokuba lula kakhulu ukuba ungumpheki ophuzayo.

Qala iresiphi yesifuba ekuseni kwaye uya kuba nesidlo sangokuhlwa esikukulindile ngokuhlwa-malunga neekhalori ezingama-300 nge-3-ounce (85 gram) yokukhonza.

Inyama ebomvu ngumthombo obalaseleyo weprotheni eya kukunceda ufumane izihlunu. Iqulethe i-leucine, i-amino acid enceda ukukhuthaza ukudityaniswa kweprotein yemisipha. Ityebile inyama, iikhalori ezininzi oza kuzithatha.

6. Iitapile kunye nestatshi

Iitapile kunye nokunye ukutya okunesitatshi yindlela elula kakhulu kwaye engabizi mali ininzi yokongeza kwiikhalori ezingaphezulu.

Zama ukukhetha enye yale mithombo esempilweni yee-carbs zesitashi:

• IQuinoa
• ioats
• umbona
• ibhreythi
• iitapile kunye neebhatata
• I-squash
• iingcambu zemifuno ebusika
• iimbotyi nemidumba

Ayizizo nje iitapile kunye nezinye isitatshi ezongeza ii-carbs kunye neekhalori zokukunceda utyebe-zonyusa nevenkile zakho zemisipha ye-glycogen.

IGlycogen yeyona nto iphambili kumthombo wamandla kwezemidlalo nakwimisebenzi (12).

Uninzi lwale mithombo ye-carb ikwabonelela ngezondlo ezibalulekileyo kunye nefayibha, kunye nesitatshi esinganyangekiyo, esinokukunceda ukondla i-gut gut bacteria ().

Ngeebhatata, ungazama enye yeendlela zangoku ze-Instagram: itoast yetapile. Ukulungiselela kuthatha imizuzu kuphela. Qala ngokuhlamba, ukomisa, kunye nokusika izitapile ezinobungakanani obuphakathi, emva koko uthambise ukuthanda kwakho nokuba se-toaster okanye kwi-oaster.

Emva koko wongeza ii-toppings zakho ozithandayo. Umzekelo, uyiqokelele nge-avocado ecoliweyo kunye nangaphezulu ngeqanda elibiweyo (iikhalori ezingama-300 ngokutya). Uzifumanele isidlo sakusasa esigqibeleleyo okanye ukutya okutyiwa emva kokuzilolonga.

Iquinoa ngenene yimbewu elungisiweyo kwaye ityiwe njengokhozo. Ingaphekwa ityiwe yodwa, yongezwe kwisuphu, okanye yenziwe ngomgubo kwaye isetyenziswe kwisonka, iziselo, okanye isidudu.

Iquinoa ingaphezulu kwezinye iinkozo ezininzi kuba yiprotein epheleleyo, oko kuthetha ukuba iqulethe zonke i-amino acid ezilithoba imizimba yethu engenakuzenzela zona. Kukwakho neeproteni, neeminerali, kunye neevithamini ze-B.

Fumana idosi esempilweni yazo zombini iitapile kunye nequinoa kule iresiphi yesidlo sasemini yequinoa kunye neebhatata ezityiweyo (336 calories nganye ngokusebenza).

Ezinye iindlela zokongeza iikhalori kwiikhabhathi ezinzima zibandakanya:

• ukongeza ukhilimu omuncu kwiitapile
• ukongeza itshizi egalelwe iquinoa okanye iitapile ezicujiweyo
• ukongeza amafutha asempilweni njenge-olive okanye i-avocado oyile ukugoba imifuno yakho
• ukongeza iminquma esisikiweyo njenge-topping
• ukongeza i-hummus kwisonka esipheleleyo okanye i-crackers
• usebenzisa ubisi okanye ubisi lwe-soy endaweni yamanzi kwi-oatmeal yakho okanye ezinye iinkozo ezishushu

Isitatshi esisempilweni yindlela elungileyo yokufumana izakha mzimba kunye nefayibha, ukonyusa ikhalori yakho, kwaye wandise iivenkile zakho zeglycogen.

7. I-Salmon kunye neentlanzi ezinamafutha

Njengenyama ebomvu, isalmon kunye neoyile yeentlanzi yimithombo ebalaseleyo yeeproteni kunye namafutha asempilweni abalulekileyo.

Kuzo zonke izondlo ezinikezwa yi-salmon kunye ne-oyile yeentlanzi, i-omega-3 fatty acids ziphakathi kwezona zibalulekileyo nezaziwayo.

Banikezela ngezibonelelo ezininzi kwimpilo yakho kwaye bancedisa ukulwa nezifo (14).

Ifilitha enye ye-6-ounce (170-gram) yefiliksi yesalmon yasendle ibonelela ngeekhalori ezingama-250 kunye neegram ezili-12 zamafutha asempilweni. Ukupakisha okufanayo kunika i-37 gram yeprotini ekumgangatho ophezulu, ekunceda ukuba wakhe izihlunu okanye ufumane ubunzima ().

Ungayilungisa i-salmon ngeendlela ezahlukeneyo: i-steamed, isosiwe, iyatshaya, yosiwe, ibhakwe okanye ifakwe poached. Unokuzama nokutshaya isalmon okanye utye isalmon eluhlaza kwisushi nakwisashimi.

Isalmon entsha okanye efriziwe ihlala inexabiso elithe kratya, kodwa isalmon enkonkxiweyo lukhetho olukhawulezayo nolungabizi kakhulu. Phantse yonke i-salmon enkonkxiweyo isendle kunokuba ifuywe, inike amanqaku aphezulu esondlo.

Cinga ngezi ndlela zilungileyo, nezisempilweni zokongeza isalmon kwindlela otya ngayo:

• Zama ukunika isaladi yakho yesiqhelo "ityhuna" ispin entsha, usebenzisa isalmon enkonkxiweyo endaweni yoko.
• Yenza isaladi yeCobb endaweni yesalmon enkonkxiweyo yenkukhu yemveli, emva koko yongeza ibhekoni, iqanda elibilisiweyo, iavokhado, iletisi kunye neetumato.
• Zama italmon yokutshaya. I-slather cream ushizi kwisonka esipheleleyo okanye i-crackers, yongeza i-salmon yokutshaya, kunye nephezulu ngekhukhamba, i-tomato slices, okanye i-capers.
• Yenza isaladi ye-salmon ngemifuno enamagqabi, i-asparagus, kunye ne-yogurt egcweleyo yamaGrike, imayonnaise, okanye ukhilimu omuncu.

Isalmon kunye nezinye iintlanzi ezinamafutha zingumthombo omkhulu wamafutha omega-3 asempilweni. Banikezela ngeprotheni ekumgangatho ophezulu ukukunceda wakhe izihlunu.

8. Iiprotein supplements

Ukuthatha izongezo zeprotheyini sisicwangciso esiqhelekileyo seembaleki kunye nabakhi bomzimba abafuna ukutyeba. Zininzi iintlobo ezikhoyo, kubandakanya iprotheyini ye-whey, yesoya, yeqanda kunye ne-ertyisi.

Iiprotheyini ze-Whey ezongezwayo kunye nokufumana ubunzima (izongezo ezinokukunceda ufumane ubunzima bemisipha) zinokuba lula kakhulu kwaye zibe neendlela ezifanelekileyo zokufumana ubunzima, ngakumbi xa zidityaniswe noqeqesho lwamandla (16).

Abanye abantu bacinga ukuba iprotheni ye-whey ayinampilo okanye ayiqhelekanga, kodwa oku akunjalo. Iiproteni ezinamavili zenziwe ngobisi kwaye zibonisiwe ukuba ziyanceda ekuphuculeni amanqaku ezempilo kunye nokunciphisa umngcipheko wezifo (17).

Iiprotein supplements zingabaluleke nangakumbi ukuba uyaqeqeshwa kuba iimfuno zakho zemihla ngemihla ziyanda.

Njengenyama kunye nezinye iimveliso zezilwanyana, iproteni yewhyy iqulethe zonke iiamino acid eziyimfuneko ukukhuthaza ukukhula kwemisipha ().

Ungayisebenzisa ngaphambi okanye emva kokuzilolonga nangaliphi na elinye ixesha emini.

Eyona ndlela ilula yokongeza umgubo kwiprotein ekudleni kwakho ine-protein smoothie, ngakumbi isidlo sakusasa. Oko kukunika usuku lonke ukongeza kwizidlo ezinesondlo kunye nokutya okuncinci ukuze uqiniseke ukuba ufumana ukutya okunezakha mzimba okufanelekileyo.

Ngokubanzi, i-smoothie ozenzele yona iya kuba nesondlo ngakumbi kunokuthenga esele ilungile, enokuthi yongeze iswekile kunye nencasa.

Zama le ndlela iphambili yokushukumisa iresiphi ukuqala usuku lwakho ngesidlo sakusasa esinamandla aphezulu. Ukufumana iproteni nangakumbi, zama ukongeza ibhotolo yamandongomane, ibhotolo yeamangile, iflakisi, okanye imbewu ye-chia.

Iprotheyini engathandekiyo ye-whey inokongezwa kwizitya ezinje ngeesuphu, iitapile ezicujiweyo, kunye neoyile yokunyusa umxholo weprotein.

Thenga kwi-Intanethi izongezo zeprotini.

Iiprotein supplements zilula kwaye ziyafikeleleka kwisongezo ekuncedeni ukuba wandise iproteni oyityayo.

9. Isiqhamo esomileyo

Isiqhamo esomileyo sisitya esine khalori ephezulu esibonelela ngee antioxidants kunye ne micronutrients (19).

Unokufumana iintlobo ezahlukeneyo zeziqhamo ezomisiweyo, kwaye zonke zinomxholo weswekile ngokwendalo. Oku kubenza balungele ukufumana ubunzima, ngakumbi kuba bakulungele ukutya kunye nokunambitheka okuhle.

Ngelixa abantu abaninzi becinga ukuba iziqhamo zilahleka uninzi lwezondlo zazo xa zomisiwe, oku akunjalo. Iziqhamo ezomileyo zinefayibha eninzi kwaye uninzi lweevithamini kunye neeminerali zihlala zinganyibiliki ().

Zama ukudibanisa ezinye iziqhamo ezomisiweyo kunye nomthombo weprotein, njengokucheba inyama, itshizi, okanye iprotein shake. Zidibanisa kakuhle namandongomane kunye ne-yogurt egcweleyo yamafutha, inika umxube wamafutha asempilweni, iiprotein kunye nezinye izakha mzimba.

Imihla isondlo, igcwele ifayibha, kwaye inee-antioxidants eziphezulu. Ziyakwazi ukuguquguquka kwaye zilula ukuzilungiselela njengokutya okuphezulu kwekhalori. Imihla emibini yeMedjool eyabo ibonelela malunga neekhalori ezili-130 ().

Zama ukuzalisa imihla ngebhotolo yebhotolo, itshizi cream, okanye ukutya okuziinkozo okuphekiweyo njengerayisi okanye iquinoa. Yongeza usuku olunye okanye ezimbini kwii-smoothies, iisosi, kunye nokunxitywa kwebala lobumnandi.

Iziqhamo ezomileyo zipakishwe ziikhalori, ifayibha esempilweni kunye nee-antioxidants. Yindlela elula yokongeza izakhamzimba kunye neekhalori kwindlela otya ngayo.

10. Isonka esipheleleyo

Isonka esipheleleyo sesinye umthombo olungileyo we-carb ukukunceda utyebe.

Unokwenza ukutya okulula kakhulu, okuphezulu, kunye nokutya okunesondlo ngokudibanisa isonka kunye nemithombo yeeprotein enjengamaqanda, inyama, kunye netshizi.

Xa uthenga isonka, jolisa ingqolowa yendalo iphela kunye nesonka esinembewu. Iinguqu ezisempilweni, ezinje ngesonka sikaHezekile, ziyafumaneka kwiivenkile ezininzi.

Iisendwitshi zezinye zezona zinto zilula, ezixhaphakileyo, kunye neziphathwayo zokukunceda utyebe. Izithako zabo zilinganiselwe kuphela ngcamango yakho: inyama, ushizi, iiveggies, i-nut butter isasazeka, i-avocado kunye nokunye.

Zama enye yezi zokupheka zesandwich. Uya kufumana yonke into ukusuka kwi-Ruben esisiseko ukuya kwi-wraps esempilweni ukuya kuthelekelelo oluninzi luthatha itshizi eyojiweyo engaphelelwa lixesha.

Isonka seSourdough siye sanda ngokuxhaphakileyo ngexesha lobhubhane kwaye ngesizathu esivakalayo. Sesinye sezonka ezinesondlo nesonelisayo.

Ngexesha lobhubhane, abaninzi bafunda indlela yokwenza iziqalo zomuncu. Isonka seSourdough sinezinto nje ezintathu ezilula: umgubo, amanzi kunye netyuwa. Isilayi esinye esinobunzima bee-ounces ezi-2 (56 g) siya kukunika malunga neekhalori ezili-160.

Iibhaktiriya ezilungileyo eziphila kwintlama emuncu zondla iintsholongwane emathunjini, ezinokomeleza amajoni akho omzimba ().

Isonka esineenkozo siphela sinokufumana ubunzima, ngakumbi xa sidityaniswe nomthombo olungileyo weprotein.

11. Iiavokhado

Iiavokhado zilayishwe ngamafutha asempilweni.

Ngokungafaniyo nezinye iziqhamo ezipheleleyo, iiavokhado ziluhlobo oluninzi lwekhalori kwaye ke kukutya okumnandi ukukunceda ukuba utyebe.

Inye nje iavokhado enkulu inikezela ngeekhalori ezingama-322, iigram ezingama-29 zamafutha, kunye neegram ezili-14 zefayibha ().

Iiavokhado zikwivithamini, iiminerali, kunye neendlela ezahlukeneyo zezityalo.

Zama ukongeza ii-avocado kwizidlo zakho eziphambili kunye nezinye izitya ezinje ngee-omelets okanye iisendwitshi.

Enye yeendlela ezithandwayo kunye nezona zilula zokunandipha i-avocado ikwi-toast yeavokhado. Mane nje udibanise i-avocado kwaye uyisasaze kwi-toast yakho. Kulula ngolo hlobo!

Ezinye iindlela ezimnandi zokonwabela iavokhado eguqukayo zibandakanya:

• guacamole
• iisaladi
• isuphu
• isonga
• iisendwitshi
• Qhotsa
• sushi
• njengokuthambisa
• njengemayonnaise ebambeleyo
• idriliwe
• kubhakwa
• ikhethiwe

Iiavokhado zizele ngamafutha asempilweni kunye nezondlo. Ziyasebenza kwaye zinokongezwa kwizidlo ezininzi ezahlukeneyo okanye zityiwe zodwa.

12. Isiriyeli ezisempilweni

Ukutya okuziinkozo okunempilo kunokuba ngumthombo ogqwesileyo weecarbs, iikhalori, kunye nezakha mzimba.

Ngelixa kufuneka uphephe ukuqhubekekiswa, ukutya okuziinkozo okuneswekile eninzi, iifom ezinempilo, ezifana ne-oatmeal ephekwe ngobisi olupheleleyo, inokuba ngumthombo omkhulu we-carb yokongeza kwisidlo sakho.

Uya kufumana malunga neekhalori ezili-130 kwikomityi e-1 yokuphaka i-oatmeal ephekiweyo, kunye neekhalori kulo naluphi na ubisi olupheleleyo okanye ii-toppings ozongezayo ().

Cinga ukugcoba ii-oats zakho ezishushu, ii-oats zobusuku, okanye i-yoghurt egcweleyo yamaGrike kunye:

• amandongomane
• iziqhamo ezomisiweyo
• iimbwe zechai
• amajikijolo amatsha
• igranola eyenziwe ekhaya

Iinkozo kunye ne-oats ezisekwe kwingqolowa ziqulathe izakha mzimba eziluncedo ezifana nefayibha kunye nee-antioxidants ezisempilweni (25).

Xa uthenga ukutya okuziinkozo, jolisa kwezi zikhetho zisempilweni:

• ioats
• granola
• multigrains
• bran
• UHezekile brand

Qiniseka ukuba uyayifunda ilebhile kwaye uphephe ukutya okuziinkozo okuneswekile engaphezulu. Khetha ezo ezinefayibha ezininzi xa kunokwenzeka.

I-Granola ngumxube wekhalori-dense wokutya okuziinkozo, iziqhamo ezomisiweyo kunye namandongomane. Ityebile kwiiprotheni, ifayibha, kunye nee-micronutrients. Ikomityi enye nje yesiqingatha segranola inokubonelela phakathi kweekhalori ezingama-200-300.

Unokufuna ukuzama ukwenza igranola yakho ukuthintela iswekile eyongeziweyo kwezinye iinguqulelo ezithengiweyo.

Ukutya ukutya okuziinkozo kunokuba yindlela elungileyo yokufumana ubunzima kunye nokusebenzisa ifayibha ngakumbi. Nangona kunjalo, bambelela kwiifom ezisempilweni ezifana ne-oatmeal.

13. Iibhari zokutya

Eminye imivalo yokutya okuziinkozo kwimarike inokuba kukutya okuncomekayo kakhulu xa usendleleni. Imivalo emininzi iphakathi kweekhalori ezili-150-200.

Kananjalo lukhetho olufanelekileyo ngaphambi okanye emva kweseshoni yoqeqesho kuba zihlala zinomxube wee-carbs ezicothayo nezicolekileyo ngokukhawuleza.

Njengesinongo okanye isidlo ekuhambeni, zama ukudibanisa ibhar yokutya kunye neminye imithombo yeeprotein, ezinje ngamafutha apheleleyo amaGrike, amaqanda abilisiweyo, ukusikwa okubandayo kwenyama, okanye iprotein shake.

Ngelixa ezinye iibhari zesiriyeli zisempilweni, uninzi lwabanye longeze iswekile, ioyile, ityuwa, kunye nezinto zokugcina ezingafunekiyo. Unokufuna ukuzama ukwenza imivalo yakho. Kulula kakhulu kunokuba ucinga.

Zama ezi ndlela zokupheka ukuze uzenzele eyakho imivalo yokutya okuziinkozo. Rhoqo, uzakufuna izithako ezimbalwa kuphela, kwaye unokuba nazo kwi-pantry yakho ngoku.

Kodwa ukuba awunakuncedo ekhitshini, kunokwenzeka ukuba ufumane iindawo zokugcina ukutya ezithengiweyo. Qiniseka ukuba unamathela kwimivalo eyenziwe kwiziqhamo ezisempilweni kunye nezinye izithako ezisempilweni, ezinje ngeziqhamo ezomisiweyo, amandongomane, okanye iimbewu.

Namathela kwimivalo yesiriyeli eneenkozo ezipheleleyo kunye nezinye izithako ezisempilweni, ezinje ngeziqhamo ezomisiweyo kunye neenathi.

14. Itshokholethi emnyama

Umgangatho ophezulu wetshokholethi emnyama ubonelela ngetoni yee-antioxidants kunye nezibonelelo zempilo.

Itshokholethi emnyama ene-70% yecacao (imbewu eyenziwe ngayo itshokholethi) kuthiwa iyanceda ekulawuleni iihormone zoxinzelelo kunye namanqanaba eswekile yegazi.

Inokukunceda ukunciphisa umngcipheko wesifo sentliziyo, eminye imihlaza, ukudumba, uxinzelelo kunye nohlobo lweswekile sesi-2. (26).

Njengokunye ukutya okunamafutha aphezulu, itshokholethi emnyama inesisindo sekhalori ephezulu kakhulu, oko kuthetha ukuba kulula kakhulu ukufumana iikhalori ezininzi kuyo.

Ibha nganye ye-100-gram (3.5-ounce) ene-60-75 yeepesenti eziqinileyo zecacao inee-calories ezingama-600 kwaye igcwele imicronutrients kunye nezinto ezikhuthaza impilo, kubandakanya ifayibha, i-magnesium, kunye ne-antioxidants ().

Zininzi iindlela zokonwabela itshokholethi emnyama ukongeza ekuyityeni ngqo.

Gcoba ingqolowa yakho yasekuseni nayo, beka ii-curls ezimbalwa ngaphezulu kwesitya seziqhamo, okanye wenze ukusela okushushu (okanye ukusela) itshokholethi enje ngeeParis.

Unokwenza iidyuli zetshokholethi esempilweni, njengokulunywa ngamandla, ukungabinatyala-itshokholethi truffles, okanye itshokholethi ye-peanut butter avocado pudding.

Iivenkile zevenkile ezinkulu zigcwele ziintlobo ezininzi kunye neempawu zetshokholethi emnyama. Qinisekisa ukuba ukhetha umgangatho ophezulu kunye neepesenti ezingama-70 ze-cocoo.

Khangela esi sikhokelo kwiingcebiso zokuthenga iingcali.

Itshokholethi emnyama ipakishwe ngama-antioxidants kunye nezinye izondlo, kunye neekhalori ezininzi zokukunceda utyebe.

15. itshizi

Itshizi ibikukutya okutyayo kangangeenkulungwane.

Njenge tshokholethi emnyama, iphezulu kwiikhalori kunye namafutha. I-ounce enye ye-cheddar cheese (i-28 gram) ineekhalori ezili-110 kunye ne-7 gram yeprotheni (). I-ounce elinye lincinci kunokuba ungacinga. Imalunga nobungakanani beedayisi ezimbini.

Kuba itshizi imnandi, ungayifaka kwiitya ezininzi kwaye ngokulula ukongeza amakhulu aliqela eekhalori.

I-Cheese iyafumaneka kwiindidi ezininzi, ukusuka kwi-cream, to soft, to hard. Jonga olu luhlu lweeshizi ezisempilweni ukuze ufumanise ukuba zeziphi na ezifanelekileyo inkalakahla yakho.

Iitshizi ezininzi ziphezulu kwi-cholesterol kunye neoli egcweleyo. Njengokutya okuphezulu kakhulu kweekhalori, iitshizi zazo zonke iintlobo zisetyenziswa kakuhle ngokumodareyitha.

Esinye sezona zitya zitshizi zithandwa kakhulu yi-mac kunye netshizi. Yehla ngokulula, nokuba awunamdla ungako. Zama le recipe ye-mac kunye noshizi yinguqulelo esempilweni yezintandokazi ezingapheliyo.

Owu, kwaye asinakulibala ukukhankanya isandwich yesonka samasi esijiweyo. Ngoku kwaye, kwisonka esipheleleyo sengqolowa okanye iimuffins zesiNgesi, ngubani onokumelana nentandokazi yethu yobuntwana?

Itshizi ngumthombo olunge kakhulu weprotheni kwaye ityebile kumafutha asempilweni. Yongeza kwizidlo ukuba ufuna ikhalori kunye nokunyusa incasa.

Amaqanda apheleleyo

Amaqanda yenye yezona zinto zisempilweni zokutya okwakha izihlunu kwiplanethi. Banikezela ngokudityaniswa okukhulu kweeproteni ezikumgangatho ophezulu kunye namafutha asempilweni. Iqanda ngalinye eliluhlaza elinobunzima obuzii-ounces ezi-2, lineqokobhe (50 grams), linee-calories ezingama-74 ()

Kukwabaluleke kakhulu ukutya iqanda elipheleleyo. Ngapha koko, phantse zonke izondlo eziluncedo kumaqanda zifumaneka kwi-yolk.

Ngethuba nje ungenayo ukunganyamezelani kumaqanda, akukho mfuneko yokunciphisa ukusetyenziswa kweqanda lakho - ungadla ngokulula amaqanda amathathu ngosuku ukuba uyafuna.

Ngapha koko, iimbaleki ezininzi okanye abakhi bomzimba baya kutya iisithandathu okanye nangaphezulu mihla le.

Amaqanda aguquka kakhulu kwaye angaphekwa ngeendlela ezininzi, kubandakanya ukubilisa, ukuzingela ngokungekho mthethweni, ukuqhotsa, ukubhaka kunye nokukrwela.

Yisebenzise kwi:

• iisaladi
• casseroles
• iisendwitshi
• iimuffins zeqanda ezibhakiweyo
• izonka ezithatha indawo yesonka
• Iidyuli ezinje nge-custard yeqanda kunye necrme brulee (ngokumodareyitha, kunjalo)

Ama-omelets sisidlo esithandayo nanini na emini. Unokongeza kwiinyama, ii-veggies, kunye netshizi, emva koko ngaphezulu ukhilimu omuncu kunye neavokhado yekhalori ephezulu ye-extravaganza.

Zama ezi zokupheka ngesidlo sakusasa seqanda esikhulu (kwaye asizukuxela ukuba unayo isidlo sasemini okanye isidlo sangokuhlwa).

Amaqanda kokunye kokutya okusemgangathweni wokwakha umsipha. Akukho mda kwinani omele ukulitya ngosuku, kwaye zizele zizondlo.

17. I-yogurt egcweleyo

Amafutha apheleleyo amaGrike iyogathi yenye into yokutya esempilweni kwaye elula. Ineprofayile enkulu yesondlo, kubandakanya umdibaniso olungeleleneyo weprotein, iicarbs kunye namafutha.

I-ounce nganye ye-6 ekhonza i-yogurt, i-yogurt epheleleyo yobisi iya kukunika iikhalori ezili-165 kunye ne-15 gram yeprotheni, kwaye ngaphambi kokuba ungeze zonke ii-combos zakho ezimnandi kunye nezithambisi ().

Zininzi ukutya okulula okuneekhalori kunye neendlela zokupheka ezisisisindo esifanelekileyo ngokusekwe kwiyogathi. Nazi ezinye ezimbalwa:

• Yogurt kunye neziqhamo: Hlanganisa 1-2 iikomityi zeyogathi kunye neziqhamo ezitsha okanye ezomileyo. Unokongeza amandongomane, iimbewu, ubusi, igranola, itshokholethi emnyama, okanye iiflakes zecoconut.
• I-chocolate ibhotolo yepudding: Xuba 1-2 iikomityi zeyogathi kunye neepesenti ezili-100 zecocoa powder, ipeanut okanye nayiphi na ibhotolo yebhotolo, kunye neswiti efana ne-stevia, ubusi okanye iswekile. Unokongeza iskoop se Whey kwiiprotein ezininzi.
• Iparfait yogurt: Hlanganisa iikomityi ze-1-2 zeyogathi kunye negranola kunye namajikijolo axubileyo kwimaleko ukwenza isidlo sakusasa esimnandi nesilungeleleneyo okanye ukutya okulula.
• Smoothies: Amafutha apheleleyo e-yoghurt ayongezekileyo phantse kuyo nayiphi na i-smoothie yokunyusa umxholo weprotein kwaye uyinike i-creamier, ubisi obufana nobisi.

Zama ubisi lonke i-yoghurt yogurt kwiikhalori ezingaphezulu, iswekile encinci, kwaye iphantse iphindwe kabini kwiprotein yeyogurt eqhelekileyo (). I-yogurt yesiGrike iyaxinwa kwaye inokungqinelana okungakumbi. Oku kuyenza ukuba ilungele ukurhangqwa okanye njengokutya okumnandi kukodwa.

Ukukhetha i-yogurt efanelekileyo phakathi kwezinto ezininzi ezikhethiweyo kwivenkile kunokuba ngumngeni. Funda ileyibhile kwaye uphephe abo banezongezo ezinje ngeswekile, thickeners, okanye izilondolozo.

Khangela iingcebiso zokuthenga apha.

Amafutha apheleleyo e-yoghurt sisinye isithako esinokukunceda ukongeza amafutha kunye neeprotheyini kwisidlo sakho. Kuhle kakhulu ngokwakho okanye njengesithako esisebenza kwiitya ezininzi.

18. Amafutha asempilweni neeoyile

Amafutha asempilweni kunye neeoyile zezinye zezinto zokutya ezixineneyo zekhalori emhlabeni ().

Ngokulula ukongeza icephe le-1 leoyile ye-olive (i-15 ml) yeoyile kwiisosi, iisaladi, kwaye xa upheka ungongeza ngokukhawuleza iikhalori ezili-120 ().

Iioyile ezisempilweni zibandakanya:

• ioli yeoli yomnquma eyongezelelweyo
• ioyile yeavokhado
• ioyile yekhokhonathi

Enye indlela yokufumana amanqatha asempilweni kukufumana ikofu yebhotolo kwisidlo sakusasa okanye njengeqebengwana lokutya okuneekhalori. Hlanganisa ikomityi yekofu eyenziweyo kunye neoyile yekhokhonathi kunye nebhotolo engafakwanga ityuwa de ibonakale ngathi ligwebu elinamagwebu.

Kubalulekile ukufaka amafutha kunye neoyile esempilweni kwindlela otya ngayo, ngakumbi ukuba uzama ukutyeba. Namathela kwioyile ezisempilweni ezifana ne-olive kunye neoyile yeavokhado.

Umgca wezantsi

Imfihlelo emva kokufumana ubunzima kukutya rhoqo iikhalori kunokuba utshise ngomsebenzi.

Ukuphakamisa iintsimbi kubalulekile nako, ukuze iikhalori ezongezelelekileyo ezivela ekutyeni kunye nokutya okuneekhalori ezininzi kungasetyenziselwa ukwakha izihlunu endaweni yokongeza nje amanqatha.

Faka ukutya okuluhlu olukuluhlu kunye nezicwangciso zokutya ozonwabelayo kwaye onokuthi unamathele kuzo ixesha elide.