Ukutya okungeyonyani "kwezeMpilo"

Umxholo

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Uyazi kakuhle izibonelelo zokutya kakuhle: ukugcina ubunzima obunempilo, ukuthintela izifo, ukujonga kunye nokuziva ungcono (ungasathethi ke ngokuncinci), nangaphezulu. Ke wenza inzame zokuphelisa ukutya okungalunganga okutyayo kwaye ufake amashwamshwam asempilweni kunye nokutya endaweni yoko. Kodwa eneneni kunokubakho ukutya okungenamsoco okungalunganga emva kwezo lebhile "eziphantsi", kubandakanywa ukutya kunye nokutya okulayishwe ityuwa, iswekile kunye ne-carbs (ekusafuneka utshise ukuba ufuna ukubhitya esinqeni). Kukuphi ukutya okungenampilo okuzigqatsa njengokukhetha ngendlela efanelekileyo yokutya? Sibanciphisile.

IIJOGRI EZIKHULULEKILEYO

Uninzi lwezicwangciso zokutya eziphantsi kweefat zibonisa ukutya okulula okunempilo-kubandakanya iyogathi-kwaye kunjalo ngokufanelekileyo. Iindidi ezicacileyo zineswekile ephantsi kwaye zigcwele iprobiotics, ezinceda ekutyeni. Ezinye izinto eziluncedo: Ikomityi yeyogathi ikwabonelela ngekhalsiyam, ipotassium kunye nevithamin D. Ke le ayiyongxaki, akunjalo? Ewe, oko kuxhomekeke. Iziqhamo ze-yogurts zeziqhamo okanye iimveliso zabantwana zihlala ziqukethe isiraphu yengqolowa ephezulu ye-fructose-elingana nokulingana nokuntywila ibhanana kwitshokholethi kwaye uyibize njengokutya okulungele ukutya. Esinye isilumkiso: Musa ukulayisha i-yogurt elula (ukhetho olusempilweni) kunye nemixube yeswekile yegranola. Endaweni yoko, jikijela iiblueberries ezimbalwa, okanye, ukuba unqwenela ukuqhekeka, ingqolowa ekhuhliweyo.

IPROTEIN BARS

Siqhamise: Ingabhida xa ukutya okutyetyisiweyo kuthengiswa kanye ejimini. Kodwa imivalo yeeprotein iyimfuneko kuphela ukuba awufumani iiprotheyini ezaneleyo kukutya kwendalo (cinga kwimigca yeembotyi, tofu, abamhlophe beqanda, intlanzi, inyama engenamafutha, iinkukhu, njl. Iiprotheyini ezininzi zilayishwe iswekile kunye / okanye isiraphu yengqolowa ephezulu ye-fructose, ungasathethi ke nge-200 kunye neekhalori ... ezingayi kukugcwalisa.

IZIDLO ZOKUTHANDA

Xa uzama ukuphepha ukutya okungenampilo, ukutya okukhenkcezisiweyo kunokubonakala ngathi yeyona nto ilungileyo emhlabeni; Awunyanzelekanga ukuba ucinge malunga nento oyityayo ngokungathi ujonge ileyibhile yangasemva kunye pop ofunxa kwi-microwave. Ukubanjwa? Ukutya okuninzi okukhenkcezisiweyo kunokutya okungalunganga kuwe ngenxa yomxholo we-sodium ephezulu (ungasathethi ke, kwezinye iimeko, izinto zokubamba kunye nokugcwala kakhulu kweecarbs). Kungcono ulungiselele ukutya kwakho "okwenziwe kwangaphambili" usebenzisa izithako ezitsha, emva koko ukupakishe kwiTupperware ukutshisa phakathi evekini.

INCINDI YEZIQHAMO

Iglasi yejusi ye-orenji kusasa ilungile, kodwa ukuphosa umva ngaphezulu kwe-OJ, ijusi yecranberry, ijusi yediliya kunye nokunye okunjalo ngexesha lemini kunokupakisha iikhalori ezinzulu (njengakwi-150 ngokuphakelwa), singasathethi ke ngeswekile enzima (njengoko malunga neegram ezingama-20 ngokusebenza). Eyona nto ukubheja ngayo: Yenza incindi ye-orenji yakho entsha okanye ijusi yeediliya ukuze unciphise umzimba.

IIMFUFINI ZASimahla

Sibheja ukuba awuzukuyitya ikeyiki ngesidlo sakusasa-nokuba ibingatyebanga. Isandi malunga kunene? Ewe, "i-fat-free" muffin ingaba nayo Kaninzi iikhalori kuneqhekeza rhoqo ikeyiki (emalunga nama-600) kwaye iqulethe iswekile eninzi kunekuki esandula ukuphuma ehovini. Ngaphandle kwamanqatha e-bran muffins-ahlala epapashwa njengento efanelekileyo yokugaya-iqulethe iikhalori ezininzi njengemivalo emithathu yeHershey. Ukutya okungenampilo okunje akuyiyo indlela yokuqalisa intsasa yakho, kwaye ngekhe baziva begcwele kude kube sasemini.

IIBURGER TURKEY

Ukunciphisa inyama ebomvu ayisiyonto imbi, kodwa ukufaka i-hamburger yakho yesiqhelo kunye ne-turkey burger akuyi kukusa kude. Ngapha koko, ezinye i-turkey burger ziye Kaninzi iikhalori (850!) kunye namafutha kune-burger eqhelekileyo. Zikwakho namanqanaba angenampilo etyuwa-kwaye ngaphandle kweefry.

I-100-CALORIE YOKUQALA IIPAKHI

Kulungile, ke ubusazi ukuba ibhegi egcwele iikeyiki ezinamaqatha asezantsi okanye ii-crackers ibingeyiyo into etyiwayo esempilweni, kodwa bekungakhange kubonakale ngathi kubi, akunjalo? Akulunganga. Ukugawula iikhalori ezingenanto-nokuba yi-100 kuphela-iya kukwenza ukuba unqwenele ukutya ngakumbi, ngakumbi xa ucinga ukuba uninzi lwezinto ozifumanayo kwezi zidlo zishukela, ityuwa kunye ne-carbs. Endaweni yoko, yenza "iipakethi zokutya" eziziqhamo ezomisiweyo kunye namandongomane angenatyuwa ukuze uzilungiselele xa umnqweno uhlasela.

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