Ukutya okusekwe kwizityalo ezi-5 ezinokukunceda ukuba wakhe iMisipha eNqabileyo

Umxholo

• Iitapile
• Zama:
• Iimbotyi
• Zama:
• Amazimba
• Zama:
• Amandongomane nembewu
• Zama:
• Ismoothies
• Iingcebiso zokwenza ismoothie:
• Zama ezi combos:
• Ukhetho olusekwe kwizityalo ukunceda ukwakha izihlunu alupheli

Ngaba ucinga ukuba awunakwakha izihlunu eziqinileyo kukutya okusekwe kwizityalo? Ezi zinto zintlanu zokutya zithetha ngenye indlela.

Ngelixa bendihlala ndingumthambo onomdla, umsebenzi wam endiwuthandayo kukuphakamisa iintsimbi. Kum, akukho nto ithelekiswa nemvakalelo yokukwazi ukuphakamisa into owawungenako ngaphambili ukuyenza.

Ukuqala kwam nditshintshela kukutya okusekwe kwizityalo, bendinenkxalabo malunga nokuba ukutya okusekwe kwizityalo kuya kwanela ukugcina isixa somthambo endiwenzayo, ngakumbi xa kusiziwa ekwakheni izihlunu eziqinileyo.

Ndandithandabuza ekuqaleni, kodwa emva kophando oluncinci ndafumanisa ukuba akunzima kangako ukudibanisa kunye izidlo ezingandincedi nje kuphela ukwakha izihlunu kodwa zincediswa ekubuyiseni ngokukhawuleza kunye namanqanaba amandla amakhulu.

Ngamafutshane, isondlo esisekwe kwizityalo sihambelana kakhulu nokuzilolonga, njengoko bendixoxile ngaphambili. Konke okudingayo yimfundo encinci kunye nokucinga ngaphandle kwebhokisi ukukhulisa izibonelelo zayo.

Kwaye kulapho ndinokunceda khona ukunika ukhuthazo.

Enoba umtsha kwindawo yokuzivocavoca okanye iimbaleki ezinamava, ukuba ujonge ukwamkela ukutya okusekwe kwizityalo kodwa ukhathazekile ngobunzima bemisipha, ndiyifumene.

Apha ngezantsi kukho ukutya endikuthandayo okusekwe kwizityalo ezinokuthi zincede ekuvuseleleni nasekwakheni izihlunu eziqinileyo

Iitapile

Kubalulekile ukugcina iimfuno zekhalori engqondweni xa usitya ukukhula kwemisipha kunye nokuchacha. Iitapile lukhetho olufanelekileyo koku. Zizityebi kwiicarbohydrate, ezibonelela ngemithombo yamandla eyimfuneko.

Ndiyazithanda iitapile ngokukodwa kuba ziyagcwalisa, zimnandi, kwaye zityebile kwii-antioxidants. Nokuba yeyiphi na iitapile ozikhethayo, ndicebisa ukuba uzitye ngaphambi kokuzivocavoca kwamandla okanye emva kokuzilolonga ukuze uphinde ubuye.

Zama:

• iitapile zilayishwe ngeembotyi, umbona, kunye nesalsa
• isaladi yeetapile kunye nemifuno kunye ne-mustard (tsiba i-mayo!)

Iimbotyi

Iimbotyi zezona zinto zingumthombo wentsimbi kwaye. Zama ukuzisebenzisa emva kokuzilolonga kwakho ukuzalisa iivenkile zakho zeecarbohydrate kwaye ubonelele ngomthombo weprotheni ukukhuthaza ukukhula kwemisipha.

Umthamo wazo ophezulu wefayibha ekuncediseni ukufunxeka kwezondlo, njengoko ifayibha inxulunyaniswa nokugcina i-gut gut enempilo, ekhuthaza ukwetyisa okufanelekileyo. Oku kwandisa ixabiso lesondlo lokutya okutyayo.

Kukho nosapho olukhulu lweembotyi kunye neelentile onokukhetha kuzo. Zingasetyenzwa kwinani lezitya ezahlukeneyo, ke ngokuqinisekileyo uya kufumana incasa-kunye nesidlo-osithandayo.

Zama:

• isobho elibomvu lentile elidityaniswe nesidlo sakho emva kokuzilolonga
• imbotyi burrito, kubandakanya umthombo weenkozo ezipheleleyo (cinga iquinoa okanye i-farro)

Amazimba

Zonke iinkozo zii-carbohydrate ezisempilweni, esele zibenza baphumelele kwincwadi yam. Zine-protein, kwaye eminye imithombo ityebile kwii-antioxidants.

Zonke izityalo zihlala zinezibonelelo ezininzi, kwaye iinkozo ezipheleleyo ziyimizekelo efanelekileyo yoku. Zisebenzise ngaphambi kokuba uzilolongele owona mthombo wamandla.

Zama:

• ingqolowa ye-oats eneeblueberries
• I-toast epheleleyo yeenkozo kunye ne-avocado

Amandongomane nembewu

Amandongomane nembewu ziphezulu kwiproteni kwaye zixinene ngokwekhalori. Umzekelo nje wesundu, i-walnuts, umzekelo, ine-protein. Ukuba ujonge ukongeza umthombo olula wekhalori kwindlela otya ngayo, amandongomane kunye nembewu yindlela yokwenza.

Amafutha amandongomane kunye nembewu akonyusa ukufunxeka kwezondlo kweevithamini ezinyibilikayo ezityebileyo A, D, K, kunye no-E, ke kuyanceda ukuzibandakanya kwisidlo esityebileyo sezondlo.

Zama:

• iipistachios ziphoswe kwisaladi
• I-almond bhotela isasazeka kwi-toast epheleleyo

Ismoothies

Ngelixa oku kukutya okuninzi okanye ukutya okulula ngaphandle kokutya okuthile, ndaziva ngathi ii-smoothies zisakulungele ukukhankanywa. Ngokoluvo lwam, i-smoothie craze kwihlabathi lezempilo isekwe kakuhle. I-Smoothies zixhaphake ngokumangalisayo kwaye zipakisha inqindi lesondlo. Kwaye izinto ezifanelekileyo ziyenza ukuba ibe yinto efanelekileyo yokusebenza kwangaphambili.

Iingcebiso zokwenza ismoothie:

• Qala ngesiseko esiluhlaza. Iya kuthi, ephucula ukuhamba kwegazi (i-nitric oxide iyavuleka, okanye ivule, imithambo yegazi yakho).
• Yongeza amajikijolo kuba zipakishwe ngama-antioxidants, awandisa ixesha lokuphila le-nitric oxide.
• Yongeza iflakisi okanye imbewu ye-hemp ukubandakanya umthombo wamafutha kunye neeproteni.
• Yongeza olunye uhlobo lweziqhamo ngobumnandi kunye nee-carbohydrate ozifunayo kumandla.
• Faka ii-oats ezomileyo ukonyusa ifayibha.
• Okokugqibela, faka ubisi olusekwe kwizityalo okanye amanzi.
  • i-kale, istrawberry, imango, i-oats, imbewu yeflakisi, amanzi ecoconut
  • isipinashi, ipayina, iiblueberries, imbewu ye-hemp, ubisi lweamangile

Zama ezi combos:

• Ukulungiselela kwangaphambili okanye isidlo sakusasa: i-oatmeal ngamaqunube
• Emva kokuzilolonga okanye kwisidlo sasemini: isuphu yentsimbi edityaniswe neetapile ezilayishiwe
• Isidlo sangokuhlwa: isaladi evuthayo ephoswe ngamandongomane kunye neembotyi

Ukhetho olusekwe kwizityalo ukunceda ukwakha izihlunu alupheli

Njengoko ubona, kukho iindlela ezingapheliyo ezisekwe kwizityalo zokwandisa ukuzilolonga kwakho kunye nokwakha izihlunu. Khumbula, eyona nto iphambili ekwakheni izihlunu kukuzilolonga. Qinisekisa ukondla kwakho kukugcina womelele kwaye womelele kwaye usebenzise iikhalori ezaneleyo ukugcina ukukhula kwemisipha.

USara Zared waqala Posifitivy kwi-Instagram ngo-2015. Ngelixa wayesebenza isigxina njengenjineli emva kokuthweswa isidanga kwikholeji, uZared wafumana isatifikethi seZondlo esisekwe kwiZityalo esivela kwiYunivesithi yaseCornell kwaye waba ngumqeqeshi wabucala oqinisekisiweyo we-ACSM. Uyekile emsebenzini wakhe wasebenzela i-Ethos Health, indlela yokuphila yezonyango, njengonobhala kwezonyango eLong Valley, NJ, ngoku ufunda kwisikolo sezonyango. Ubaleka isiqingatha see-marathoni, imarathon enye epheleleyo, kwaye ukholelwa ngamandla kumandla okutya okupheleleyo, ukutya okusekwe kwizityalo kunye nokulungiswa kwendlela yokuphila.Unokumfumana kwi-Facebook kwaye ubhalise kwibhlog yakhe.