Ukutya oku-9 Zonke iimfuno zeKhitshi elisempilweni

Umxholo

• Isipinatshi somntwana
• Iimbwe zechai
• Isiqhamo
• Yogurt yamaGrike
• Ilamuni
• Amantongomane
• Iiprotheni Powder
• IQuinoa
• Izinongo
• Uphengululo lwe

Xa kuziwa ekutyeni okunempilo, kufuneka uzibekele impumelelo.Ikhitshi elizaliswe ngamaqebengwana neetships, umzekelo, aliyi kukukhuthaza ukuba ufikelele kweso siqhamo endaweni yoko. Yiba nobulumko ngokugcina ezi zinto zisithoba eziphilileyo ezihlala ixeshana kwaye ziya kukunceda ukubetha ukutya okunempilo kungakhathaliseki ukuba ucinezele kangakanani ixesha.

Isipinatshi somntwana

Ingcinga

Ukuphosa izandla ezimbalwa okanye ezimbini zala magqabi atyebileyo anezakha-mzimba phantse nakuphi na ukutya, ukusuka kwii-smoothies ukuya kwiisuphu ukuya kwi-pastas. Awuyi kuqaphela ngokwenene incasa, kodwa ekubeni amagqabi aluhlaza agcwele isinyithi, i-magnesium, i-vitamin A, i-vitamin K, kunye nokunye, umzimba wakho uya kukubulela.

Iimbwe zechai

Ingcinga

Yongeza icephe lale mbewu incinci imnyama kwisidlo sakusasa sakho okanye isitya se-oatmeal ukuqala komhla wakho. Xa ixutywe nolwelo, imbewu encinci emnyama idumba, nto leyo ikunceda ukuba uzive ugcwele ixesha elide, njengoko isenza into yokuba imbewu ye-chia ingumthombo obalaseleyo wefayibha kunye neprotheyini. Funda ngakumbi malunga nembewu ye-chia apha.

Isiqhamo

Ingcinga

Iziqhamo ekulula ukuzitya zenza ukutya okulula xa uxhelekile kwaye ulungele ukufikelela kuyo nantoni na. Gcina iziqhamo ezinje ngeeapile, iibhanana, amapere, kunye neeorenji zigcinwe ekhitshini lakho ukuze ube nokuthatha ishwamshwam elinempilo neliphathwayo ngalo lonke ixesha indlala ibetha.

Yogurt yamaGrike

Ingcinga

Nokuba uyayonwabela nge-toppings embalwa okanye uyisebenzise njengebambela lokupheka ukusika iikhalori (yizame endaweni yekhilimu emuncu, ibhotolo, imayonnaise, nokunye), i-nonfat okanye i-fat-fat yoghurt yeGreek yifriji esempilweni iyimfuneko. Ngaphandle kokuba, ewe, une-vegan okanye i-lactose enganyamezelani).

Ilamuni

Ingcinga

Yikhahlele emanzini akho, phezu kwesaladi yakho, okanye kwiti yakho: Ukuba nelamuni okanye ezimbini esandleni yindlela elula yokongeza imilinganiselo kwisidlo sakho esiphekwe ekhaya.

Amantongomane

Ingcinga

Ngelixa zinokuba ziphezulu kwiikhalori, isuntswana lamandongomane likunceda ugcine ugcwele, kwaye uninzi lukunika idosi efuneka kakhulu ye-omega-3s esempilweni. Qinisekisa ukuba umkhwa wakho we-nut uphilile kunye nale tshathi ye-nut ekhonza ubukhulu kunye nesondlo.

Iiprotheni Powder

Ingcinga

Ukuba uzama ukunciphisa umzimba, ukufumana iiprotheyini ezaneleyo zokwakha izihlunu ezomeleleyo kufuneka kubaluleke kakhulu njengexesha olichitha kwindawo yokuzivocavoca. Ukongeza i-protein scoop kwi-smoothies, iimpahla ezibhakiweyo, kunye nokunye kuya kukunceda ukuba unyuse iprotein yakho yolu suku ungakhange ucinge. Nokuba awunayo i-gluten-free, vegan, okanye i-lactose enganyamezelaniyo, kukho iiprotein ezikhethwe ngumgubo wokutya kuko konke ukutya.

IQuinoa

Ingcinga

Ukutya okunempilo kubandakanya iintlobo ezininzi zeenkozo, kodwa ukugcina ibhegi yequinoa kwikhabhathi yakho kuhlala kulungile. Iinkozo eziguquguqukayo zipheka ngokukhawuleza isidlo sangokuhlwa esishushu, ngelixa i-quinoa eseleyo idibana kakuhle nayo nayiphi na isaladi ukuze uhlale wanelisekile ngexesha lesidlo sasemini.

Izinongo

Ingcinga

I-rack ye-spice egcinwe kakuhle inokunqumla ukuxhomekeka kwakho kwityuwa kunye neswekile ukunambitha ukutya kwakho. Yongeza ukonyusa amajoni omzimba, isinamoni elawula iswekile yegazi kwikofu yakho, umzekelo, okanye ufefe itispuni ye-turmeric echasene nokuvuvukala kwizidlo zakho zokutya.

Okungakumbi kuPOPSUGAR Fitness:

Imizuzu eli-10 ukuya kwi-Abs yokuQinisa kunye neCore eyomeleleyo

Akukho Juicer, Akukho Ngxaki! Ezona Jusi ziThengiweyo kwiVenkile

Iingcebiso ezili-10 zokukunceda ulahlekelwe ziiponti ezili-10 zokugqibela

Uphengululo lwe