Izivumo zeSnack-a-Holic: Indlela endawophula ngayo umkhwa wam

Umxholo

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Sililizwe elonwabileyo lokutya okutyayo: Iipesenti ezingama-91 ezipheleleyo zabantu baseMelika zine-snack okanye ezimbini ngosuku ngalunye, ngokutsho kovavanyo lwamva nje oluvela kwiinkcukacha zehlabathi kunye nenkampani yokulinganisa, eNielsen. Kwaye asisoloko sixhamla iziqhamo kunye namandongomane. Abasetyhini kolu phando babenethuba lokutya iilekese okanye iicookies, ngelixa amadoda ekhetha ukuphatha ityuwa. Ngakumbi: Abasetyhini baxela ukutya okutyayo ukuze banciphise uxinzelelo, isithukuthezi, okanye njengokuzonwabisa-izizathu ezintathu ezingadibani nesondlo okanye indlala.

Xa ndifunda la manani, andothuka. Njengomhleli wesondlo apha Ubume, ndiva malunga namashwamshwam amatsha asempilweni phantse yonke imihla. Ndikungcamla kuvavanya-okuninzi yabo! Oko kungachaza ukuba kwakutheni ukuze ndifumanise ukuba ndandiyinxalenye yezibalo endandifunda ngazo: isinye kwisihlanu sabasetyhini esidla kathathu okanye kane ngemini. Nangona ndiyazi ukuba amashwamshwam angaba luncedo kukutya okusempilweni (kukugcina ungalambi kakhulu kwaye ungazisebenzisa ukufumana izakhamzimba osenokuba ubuphosile ekudleni), bendingafuni nto kwimveliso okanye kwiproteni. Nditya kakhulu nantoni na eyayise-ofisini yokutya okulula-oku (kancinci kakhulu) ebekwe ngokufanelekileyo emva kwedesika yam.

Phambi kokuba ixesha leholide lisungulwe ngokupheleleyo kwimowudi yecookie, ndaye ndagqiba kwelokuba ndifumane isibambiso kwimikhwa yam kwaye ndafowunela isazi sezondlo uSamantha Cassetty, RD, usekela mongameli wesondlo kwinkampani yokutya esempilweni uLuvo. Nantsi indlela awandinceda ngayo ukuba ndilawule utyekelo lwam.

I-snack ngobuchule

Ndandityiwa kakhulu kangangokuba ndandisoloko ndingakulambeli isidlo sangokuhlwa! Ingcebiso yakhe? "I-snack ngobuchule." Ngelixa watsho ukuba ukutya okunempilo okupakishwe kakuhle kwakukhetho olukrelekrele kunendlela eqhelekileyo yokuthengisa kumatshini wokuthengisa, ngekhe bathathe indawo yokutya okupheleleyo. Ukulungiswa: Ridle iilebhile zezithako, kwaye ujonge iinkozo ezipheleleyo okanye iitships ezisekelwe kwiimbotyi, kwaye ujonge iibha ezineegram ezingaphantsi kwe-7 zeswekile eyongeziweyo. (Zama ezi zitshintshana ezi-9 zeSmack Snack kuMzimba osempilweni.)

Ukuvuselelwa kwesidlo sakusasa

UCassetty wandixelela ukuba intswelo yam yemihla ngemihla yokutya okulula (okanye ezimbini!) Kwakuthetha ukuba andizukulandela ukusebenza kwam kwasekuseni ngesidlo esaneleyo. "Kuya kufuneka uhambe iiyure ezimbalwa phakathi kwesidlo sakusasa kunye nesidlo sasemini ngaphandle kokuphelisa indlala," utshilo. Undinike amanqaku ngesiqhamo kwi-oatmeal yam yemihla ngemihla, kodwa wathi ndifuna iprotein engaphezulu ukuze ihlale ihleli. Ukulungiswa: ukuyipheka nge-nonfat okanye ubisi lwesoya (8 grams protein ngekomityi nganye) kwaye uyigalele ngamandongomane. Kulula ngokwaneleyo. (Ndingaphinda ndizame enye yezi 16 zokupheka kweOatmeal Recipes.)

Ukupakisha isidlo sasemini akonelanga

Ndifumene "iipropu eziphambili" zesidlo sam sasemini ngenxa yezizathu ezibini: Ndiyipakisha ekhaya kwaye ndibandakanya imifuno eninzi kunye neeproteni zezityalo. Kodwa ndilahle amanqaku ngokucinga ukuba ndingafumana kwisidlo sasemini ukuya kwisidlo sangokuhlwa ngaphandle kwento eyenye. "Masijongane nayo, ulambile emva kwemini kwaye ayothusi le nto kuba kusenokwenzeka ukuba ibiziiyure ezimbalwa ukusukela kwisidlo sakho sokugqibela," ubhale watsho uCassetty nge-imeyile. "Uhlobo oluqwengayo, oludiniweyo, nolunengcwangu olambileyo yinto esizama ukuyiphepha." (Amen.) Ukulungiswa: ukulahla intonga yesonka samasi kunye nezinye izitena zokutya okuziinkozo okanye iyogathi yesiGrike kunye nezinye iziqhamo kwingxowa yam yasemini xa ndiyipakishayo.

Iziphumo

Ndixhobile ngengcebiso kaCassetty, ndaya ezivenkileni, ndagcina ubisi lwe-soy, ibhegi yeeshizi zomtya endandizifumana kwiibhokisi zam zesikolo zamabanga aphantsi, kunye nepakethi ebonakala isempilweni yokuqhekeza iRyvita. Emva koko, ndabeka isiluleko sakhe kuvavanyo. Icebo le-oatmeal (ubukhulu becala) lisebenzile. Isisu sam besingakhalanga emini emaqanda, kodwa ngamanye amaxesha bendikhe ndibanqonqe ngaphambi kokuba ndidla isidlo sasemini. Ndacinga ukuba kulungile-oko kwakuthetha ukuba ndiza kube ndisitya amashwamshwam am. Kodwa ukuba nento esesandleni xa idrowuku yokutya iqala ukubiza igama lam kungqineke kubalulekile. Kunokuba ndilwe naloo ntswelo yonyuso lwasemva kwemini, ndavuma ukuba ndandilambile—kwaye kwakufuneka ndiphakele loo ndlala. Kuvakala kulula ngokwaneleyo, kodwa emva kosuku lokuzixakekisa kakhulu, kulula kakhulu ukuzithembisa ukuba uya kuba "ngolungileyo" ngosuku olulandelayo. Kwakungekho sizathu sokuzikhanyela ukutya phakathi kwesidlo sasemini kunye nesidlo sakusihlwa, nokuba, kunye nezizathu ezininzi zokutya okunesondlo, okucwangcisiweyo.

Ngokuphathelele ixesha lesidlo sangokuhlwa, ndandingekabi namdla emva komsebenzi-kwaye oko kwakulungile. "Kungcono ukumamela imikhwa yomzimba wakho kunokuba utye ngendlela eyiyo kuba yintsimbi yesi-7," utshilo uCassetty. Ke ndiye ndancamathela kwiisaladi zam zesidlo sasemini ezinkulu kunye nesidlo sangokuhlwa esilula, kwaye ndibize umfuniselo ube yimpumelelo.

Ndisachwechwela kwidrowa yokutya? Ngokuqinisekileyo-kodwa hayi kabini ngemini kwaye ayisiyi kuba ndisihla kwisidlo sakusasa nakwisidlo sasemini.

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