Ukukhetha isidlo sakusasa esinempilo

Umxholo

• Isidlo sakusasa sesona sidlo sibaluleke kakhulu sosuku (sonke singavumelana ngale nto), kodwa ukufumana isidlo sakusasa esonwabileyo sesona sicelomngeni.
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Isidlo sakusasa sesona sidlo sibaluleke kakhulu sosuku (sonke singavumelana ngale nto), kodwa ukufumana isidlo sakusasa esonwabileyo sesona sicelomngeni.

I-Cereal sesinye sezona zidlo kulula ukuziphosa kunye, kodwa inokulayishwa kwiswekile, kumanqatha, nakwiikhabhohbhini, ukoyisa injongo yokuzabalazela ukutya okusempilweni kwaphela.

Isidlo sakusasa sesona sidlo sibalulekileyo sosuku (sonke sinokuvumelana malunga noku), kodwa ukufumana izitya zakusasa ezikhawulezayo nezinempilo ngumngeni wokwenene.

I-Cereal sesinye sezona zidlo zilula ukuziphosa kusasa, kodwa inokulayishwa kwiswekile, kumanqatha, nakwiikhabhohayidi, ukoyisa injongo yokuzabalazela ukutya okusempilweni kwaphela.

Nantsi into omawuyijonge ukwahlula okuhle, okubi, kunye namabango obuxoki kwi-cereals "enempilo".

1. Funda phakathi kweMigca

Sukuwa kwiibhokisi ezinamabinzana abambisayo alahlekisayo afana "neswekile ephantsi." Kungenxa yokuba imveliso ichazwa njengencitshisiwe iswekile okanye amafutha, oko akuthethi ukuba yenye yeenkozo ezisempilweni. Qinisekisa ukuba ufunda iinyani zesondlo ngononophelo.

2. Khangela iinkozo ezipheleleyo

Iinkozo kufuneka zibe yinto yokuqala kuluhlu lwezithako--ukuba akunjalo, mhlawumbi awuyifuni. Khangela okuziinkozo ngeenkozo ezipheleleyo, ukuziqhayisa nge-7 grams okanye ngaphezulu kwefiber (kufuneka ujolise ekubeni ube ne-25 ukuya kwi-30 grams ngosuku). Nazi iindlela ezimbalwa zokuzama: iNdlela yeNdalo, iKashi GoLean, iFiber One.

3. Iswekile luTshaba. Khetha ukutya okuziinkozo okuneswekile esezantsi

Lumkela iswekile. Jonga iicereals ezineswekile ephantsi kunye ne-5 grams yeswekile ngokukhonza okanye ngaphantsi. Gcina ukhumbula ukuba ukutya okuziinkozo kunye neziqhamo ezomileyo kuya kuba neswekile yendalo kwaye ke ngoko kuya kubakho ixabiso elingaphezulu. Abona baphuli mthetho? Iziqhamo zoLuhlu kunye neApple Jacks.

4. Ukucoceka okucacileyo kwamafutha anelisiweyo

Amafutha ahluthayo okonyusa i-cholesterol awangeni kwisidlo sakho sakusasa! Gcina amehlo akho ehlutyiwe-ungathathi naziphi na iibhokisi ezingaphezulu kwe-2 gram yeenqatha ezigcweleyo, kwaye ngokuqinisekileyo awufuni kwanto ngamafutha e-trans. Ngokwe-American Heart Association, i-trans fats kufuneka ibe ngaphantsi kwe-1% yeekhalori zakho zemihla ngemihla (ezingaphantsi kwe-2 gram ngosuku).

Unokuthanda:

•7 Iiresiphi zeBrunch Ngaphantsi kwe-300 Calories

• Izidlo ezi-6 zokutya okwenziwa ngeqanda

• Iresiphi esempilweni: IiBhari zaMandla aZenzele

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