Yibethe iBinge

Umxholo

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Ngamanye amaxesha yonke imihla, umntu obhinqileyo unexesha lakhe lokuncipha kwesondlo. Kwabanye abantu, indlala ibetha emva kwemini, ibangela uhambo oluya kumatshini wokuthengisa ukutya into - nantoni na. Abanye baziva behlaselwa ngamashwamshwam ngaphambi kwemini enkulu baze baqalise ukuphanga kwiingxowa zabo zesidlo sasemini, kodwa baphinde baqweqwedise kwakhona kamva. Into enokuthi iqale njengokunqwena inokukhawuleza ijike ibe kukuzinkcinkca ngomzimba.

Rhoqo, ziimvakalelo zethu ezenza ukuba sitye ngakumbi. Uxinzelelo, isithukuthezi kunye noxinzelelo zihlala zitolikwa gwenxa njengendlala. Sicinga ukuba sidinga ipetroli xa sifuna intuthuzelo. Ingxaki kukuba, ukutya okuthuthuzelayo (iicookies, iichips, ikeyiki, njl. Iingcali zithi sinqwenela ii-carbohydrate kuba zivuselela imveliso ye-serotonin (imichiza yobuchopho elawula imood kunye nokulala kwaye ibonakala ngathi izolisile uxinzelelo kwaye ibangela ukuphumla). Idayari yokutya yindlela ebalaseleyo yokulwa oku. Ukubhala phantsi ixesha kunye nento oyityayo kunokutyhila iipateni ezothusayo: ipizza phambi kwenkcazo-ntetho enkulu, okanye iitshiphusi zetapile emva kwemini eyonqenayo.

Iingcali nazo ziyavuma ukuba siye saxakeka kakhulu kukungatyi, yonke into esiyicinga ngayo. Ukuncitshiswa kujike kube kukuzibamba. Inyani yile, xa ususa ukutya okuthandayo kwisidlo sakho, usinqwenela ngakumbi. Isisombululo? Yitya ukutya okuncinci kwaye awuyi kuziva usiva. Okanye, fumana iinguqu ezinamafutha kunye neekhalori.

Isicwangciso sokutya esinezondlo, esifanelekileyo (esityebile kwiicarbohydrate ezintsonkothileyo, inyama engacacanga, iinkukhu kunye nentlanzi, iimveliso zobisi ezinamafutha asezantsi, amandongomane, iimbewu, kunye neziqhamo kunye nemifuno) ziya kususa nayiphi na ipang eyehlayo kuhola wendlela olambileyo, kwaye shiya igumbi lokuxolelwa okumbalwa. Xa ucwangcisa ukutya, khetha ibhalansi elungileyo yeecarbohydrate kunye neeprotein kwaye wongeze imveliso eninzi. Iicarbohydrate ezilula, ezinjengeswekile kunye nobusi, zinokukunika amandla ombane ngenxa yokuba zidibanisa ngokukhawuleza, kodwa kungekudala ziya kukuthumela umatshini wokuthengisa ukuze ufumane ipetroli. IiCarbohydrate ezintsonkothileyo (iimbotyi, iinkozo ezipheleleyo, iziqhamo kunye nemifuno) kuthatha ixesha elide ukophuka, kubonelela ngamandla angapheliyo. Bakwangeza idosi yefiber, ethi ifunxe amanzi kwindlela yawo kwi-digestive tract, ikwenza uzive ugcwele. Ngaphezu koko, kuthatha ixesha elide ukuhlafuna ukutya okuninzi okune-fibrous, ukucothisa inkqubo yokutya kunye nokunika ingqondo yakho ithuba lokuqonda iimpawu zokuhlutha. Yongeza iprotheni encinci kwisidlo se-carb, kwaye ipetroli oyifumanayo inokwanela ukulwa phakathi kokutya (xa kungenjalo, ungakhathazeki - sinemibono emihle yokutya).

Ngocwangciso oluncinci, unokwakha usuku lokutya okunempilo, okunesondlo ukusuka ekuvukeni ukuya kwixesha lokulala ukuze uzive wanelisekile- kwaye uphuze iibinges uhambe kakuhle.

Usuku lokutya okumnandi

Isidlo sakusasa Zimbini iindidi zabantu -- abatya isidlo sakusasa kunye nabaqhubi besidlo sakusasa. Phakathi kwabantu abatya isidlo sakusasa kukho "i-donut-dunkers" kunye "ne-grabbers-grabbers." Ngokucacileyo le yokugqibela iyakhethwa. Uphononongo lubonisa ukuba abantu abafumana isidlo sakusasa esisempilweni batya ukutya okunamafutha amancinci kwaye banohlaselo olukhawulezayo lokutya kunabo bangalufumaniyo. Yidla into ethile, kwaye ujolise kwii-carbs (zinika amandla ngokukhawuleza). Yongeza iprotheyini encinci, ethatha ixesha elide ukuphuka ukuze amandla akho esidlo sakusasa ahlale ixesha elide. Ezinye izimvo: i-bagel enesipuni setshizi yokukhanya, ithowusti ngepunipoon yebhotolo yamandongomane, isiriyeli enobisi olungafaki, iziqhamo ezingenayo i-yogathi okanye i-muffin yesiNgesi enamaqanda amathathu amhlophe. Ukuba awukwazi ukucinga ukuba uza kutya nantoni na phambi kwentsimbi ye-10 kusasa, zama "isidlo sakusasa sabaqalayo": i-smoothie yeziqhamo (i-puree nonfat milk, amaqunube kunye nebhanana), ii-crackers ezitya ukutya okuziinkozo kunye nebhotolo yamandongomane encitshisiweyo, okanye intwana encinci. -ifiber cereal kunye neglasi yejusi yeorenji.

Isidlo sasemini Ukukhetha ukutya okuninzi kunento yokwenza nomkhwa kunendlala. Thatha isidlo sasemini, umzekelo. Kuthatha imizuzu eli-10 ukwenza isidlo sasemini esisempilweni ekhaya. Kuthatha ngaphezulu kakhulu kunoko ukuya kwindawo yokutyela okanye ukuhambisa ukutya, uku-odola ukutya, ulinde emgceni, kunye nefoloko ngaphezulu kwemali. Uthi "awunaxesha," kodwa unayo. Cwangcisa kwangaphambili kwaye wenze isidlo sasemini esifanelekileyo kwi-snap (ngelixa uthintela izilingo zokuthatha). Yonwabela intsalela kwintsalela yokutya okunamafutha asezantsi ngosuku olulandelayo. Ukuba bafuna i-sprucing, yongeza izithako ezifakwe kwi-flavour efana ne-fat-free dressing, i-salsa, iviniga ye-balsam, i-pepper ebomvu egcadiweyo, imifuno entsha kunye nepepile eshushu. Yenza isaladi ngobusuku obungaphambili kwaye wongeze ukugqoka nje ngaphambi kokutya. Phinda uqalise isitya esisemgangathweni selettuce: yongeza ii-apile ezicoliweyo, iiamangile, iimbewu zethanga, iimbotyi, iidiliya kunye ne-feta cheese. Yenze isidlo ngokusiphosa kwisiqingatha-itoti yetyhuna, indebe yeembotyi ze-garbanzo okanye inkukhu eyosiweyo eseleyo.

Kwiseti, yosa okanye ugcobe iturkey okanye inkukhu (ngaphandle kwesikhumba kunye nesosi), iitshizi ezinamafutha ancitshisiweyo, isuphu esekwe kumhluzi (ngaphandle kokhilimu), isonka esineentliziyo kunye neziqhamo kunye nemifuno. I-Cajun kunye nokutya okumnyama zihlala zilayishwe nge-flavour-not fat.

Isidlo sangokuhlwa Indlala enkulu inokuzonakalisa ezona njongo zakho zangokuhlwa. Ukuba ukutya okunesondlo akufumaneki lula, kuya kufuneka ubambe into ekhawulezileyo nengenampilo.Ukuba bekufuneka wenze ipizza ukusuka ekuqaleni, ngaba ubuya kuyikhetha? Gcina ifriji ngezonka ezigcwele ingqolowa, iitortilla zengqolowa epheleleyo, imifuno efriziwe, ukutya okunomkhenkce okunempilo kunye nokutya okushiyekileyo okunamafutha asezantsi. Layisha ifriji ngeemveliso zobisi ezingenamafutha kunye namafutha asezantsi, iisosi zetumato, ii-chutneys, ii-salsas, iilokhwe, kunye neziqhamo kunye nemifuno. Gcwalisa iikhabhathi ngengqolowa epheleleyo (i-bulgur, i-couscous, i-quinoa, irayisi emdaka), ipasta, iimbotyi enkonkxiweyo, iisuphu ezinamafutha asezantsi, iitumato ezomiswe lilanga, amakhowa asendle omisiweyo kunye neengqayi zepepile ebomvu ebomvu. Isidlo sangokuhlwa esimnandi se-pasta, iimbotyi kunye namakhowa e-porcini--ekhatywe nge-broccoli entsha-inokuba sele ilungile kwimizuzu engama-20, kubandakanya nexesha elithathwayo ukubilisa amanzi.

Wena vs. umatshini wokuthengisa

Isifundo esenziwe kwiYunivesithi yaseMichigan State sifumanise ukuba kuma 133 amashwamshwam ahlukeneyo afunyanwa koomatshini abangathengisi efrijini, zine kuphela ezazithathwa ngokuba "zezidibene ngezinongo" (zityebile kwizakhamzimba ezinxulumene nomxholo wekhalori). Kodwa xa abaphandi bongeza ukutya okunesondlo ngakumbi koomatshini, ukuthengisa okuthengisiweyo kwehlile. Inyaniso kukuba, abantu bahlala bekhetha okona kutya kunesondlo kumatshini.

Zilungiselele- zisa amashwamshwam (iziqhamo, iiveggie, iyogathi, amandongomane kunye nembewu, okanye nokuhambisa ii-cookies ezinamafutha asezantsi okanye ezingenamafutha okanye ikeyiki yokutya). Kwiintsuku xa umatshini wokuthengisa ulukhetho lwakho kuphela, khetha unyango lwakho ngobulumko. Amafutha, iswekile kunye netyuwa zixhaphake emva kweglasi; nkqu nokhetho olungenamafutha kunye namafutha asezantsi (iicookies, iikeyiki, iilekese) ziphezulu kakhulu kwiswekile (kwaye azinazo iivithamini kunye neeminerali). Kodwa ube nazo ukuba ufuna ngokwenene. Misela umda kubuninzi bakho kwaye uhambisane nolunye ukhetho. Jonga uluhlu lwethu lwamaqhosha amahle ukutyhala (kwaye uqhubeke ubuza abaqeshi bakho kwisitokhwe esitsha, iziyogathi kunye nesandwich).

Kutheni kufuneka utye i-snack

Kuphantse kube nzima ukubandakanya zonke izondlo ezingaphezulu kwama-40 imizimba yethu eyidingayo kwizidlo ezimbalwa. Kulapho kungenwa khona amashwamshwam. Inyama yakho yokutya ukutya okunesondlo kunye nokutya okutyiwa okuphezulu kwi-fiber, calcium, folate, beta carotene kunye no-vitamin E (iimveliso zobisi ezinamafutha asezantsi, iziqhamo, imifuno, amandongomane nembewu zezona zikhethekileyo). Qinisekisa ukuba bayonelisa -- musa ukuzisa iminqathe kunye neseleri emsebenzini ukuba awuzithandi. Nazi ezinye iimbono zesnackers kunye netyuwa.

Izimuncumuncu zezinyo elimnandi

Iziqhamo ezomisiweyo ezixutyiweyo- iiapilkosi, izihlahla zeprune, iidiliya, iiapile

Amakhiwane amatsha okanye amisiweyo aneshizi yebhokhwe

* Ibhatata enesiraphu yemaple

* I-appleauce engenaswekile enejinja

* I-yogurt engenamafutha okanye ephantsi enamaqunube amatsha

* Ikhekhe lokutya leengelosi kunye ne-kiwi, i-strawberries okanye zonke iziqhamo zisasazeka

Umsebenzi omnye we-brownie-free-fat or low-fat brownie

* Iikuki ezingenamafutha okanye ezinamafutha aphantsi ngaphandle kweswekile eninzi: ii-crackers zezilwanyana, ii-crackers zegraham, amakhiwane kunye nezinye iibha zeziqhamo, i-vanilla kunye ne-lemon wafer cookies.

I-Gelatin eneepesika ezintsha ezisikiweyo

I-Pudding (eyenziwe ngobisi lwe-nonfat) kunye neebhanana ezisikiweyo

Ukutya okulula okufunwa yityuwa

Imifuno eluhlaza (intsimbi yepepile, i-broccoli, iminqathe, i-zucchini) enxibe i-ranch yokunxiba

I-1/2/2 yeetapile ezibhakiweyo kunye nokhilimu omuncu ongenamafutha

* Ii-crackers ezibhakiweyo zengqolowa kunye netshizi encitshisiweyo

I-Shrimp cocktail

Iiamangile ezimnyama

* Imbewu kajongilanga/ithanga

* Iitshiphusi zombona kunye nesalsa

Ii-pretzels zengqolowa epheleleyo kunye ne-mustard eqholiweyo

* I-popcorn engenamafutha okanye "elula".

* Iikeyiki zerayisi kunye ne-mango chutney

* I-Ry-Krisp kunye neecrackers zezonka ezisicaba ezinesuphu esekwe ngomhluzi

* I-Matzo kunye ne-soda crackers kunye ne-cottage cheese engenamafutha (yongeza i-Old Bay isinongo sencasa)

Iitumato kunye necottage cheese

Ukuthengisa ngobuhlobo

Ngaphandle kwe: Iicookies

Khetha: Imivalo yegranola enamafutha aphantsi. Yazi nje ukuba ziphezulu kwiswekile.

Ngaphandle kwe: Iitshiphusi zetapile, iitshiphusi zombona okanye iitshiphusi ze tortilla ye- nacho-cheese

Khetha: Iitshiphusi eziphekiweyo. Inkulu ngediphu ye-anyanisi engenamafutha (yiza intlama yamazinyo ukuba unentlanganiso yasemva kwemini).

Ngaphandle kwe: I-Cheese ikhukhumeza okanye i-curls

Khetha: Iichips zeebhegi ezibhakiweyo. Ukugqwesa okuphekiweyo ngeshizi engenamafutha kunye nepepile ebomvu eyosiweyo.

Ngaphandle kwe: Amandongomane aqhotsiweyo ngeoyile

Khetha: I-Pretzels Ingqolowa epheleleyo kunye ne-oat-bran zezona zilungileyo; khetha iipretzel eziqinileyo, ii-pretzel nuggets kunye neetwist ezibhityileyo kwaye ugcine isspicy mustard kwidesika yakho. Gwema ii-pretzels ezineeshukela okanye iingubo ezinamafutha (ezifana ne-honey mustard).

Ngaphandle kwe: Uninzi lwee-candy bar zetshokolethi

Khetha: I-Tootsie Roll, i-peppermint patty okanye i-Musketeers ezi-3. Ukuba kufuneka ube netshokholethi, indlela enamafutha asezantsi yokuhamba.

Ngaphandle kwe: Iikeyiki okanye i-snack cakes kunye ne-icing

Khetha: I-licorice ebomvu okanye emnyama okanye i-Life Savers

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