Ndingakufumana njani ukutya okusempilweni ngelixa ndisendleleni?

Umxholo

• Yintoni yokutya endaweni yoko

Injongo yeendawo zokutyela zokuhlala phantsi kunye nokutya okulula okuneprotein kunye nefayibha.

Umbuzo: Indlela endiphila ngayo indifumana ndihamba phantse yonke imihla, ngenxa yoko ukukhetha ukutya okuhle ngamanye amaxesha kunzima. Ndiyakholelwa ukuba kufuneka ndinciphise umthwalo wam we-carb kwaye ndigxile kwiproteni. Ubuthathaka bam zidyuli - {textend} Ndiye ndanikezela kwi-blueberry cheese danish kwisikhululo seenqwelomoya. Kukuphi ukukhetha okukhawulezayo kokutya onokuthi ucebise ngako ukuze ndikhuphe i-danish?

Nangona kunokubonakala ngathi ukutya okunesondlo kunye nokukhetha ukutya okuncinci kunqunyelwe kwizikhululo zeenqwelo moya, iindawo zokuphumla, kunye nevenkile eziluncedo, ukwazi ukuba zeziphi izinto onokuzijonga kunokwandisa ukhetho lwakho lokutya okukhawulezileyo.

Izikhululo zeenqwelomoya zihlala zineqondo eliphezulu lokutya okukhawulezayo kunye neminikelo yokutya. Nangona kunjalo, uninzi lwezikhululo zeenqwelomoya zineendawo zokutyela ezibonelela ukukhetha ukutya okunempilo okanye iivenkile ezigcina iishelfu zazo ngokutya okunezondlo kunye neziselo.

Umzekelo, undwendwela indawo yokuhlala yokutyela okanye ibha ngaphezulu kokutya okukhawulezayo kunokukunceda wenze ukhetho olungcono kwaye utye kancinci kulo lonke usuku.

Xa ukhetha isidlo okanye i-snack, thatha umzuzwana ukuqaphela ukuba yintoni enokunika umzimba wakho malunga nesondlo. Zibuze ukuba ngaba into oyifunayo lukhetho lokugcwalisa oluza kukugcina wanelisekile, ngoyena ndoqo wokugcina ubunzima bomzimba osempilweni.

Ukutya kunye namaqebengwana anefayibha eninzi, iiprotein, kunye namafutha asempilweni anokukunceda uzive ugcwele ixesha elide kunokutya okusezantsi kwiprotein kunye neecarbs ezisulungekileyo kunye neeswekile ().

Nangona i-blueberry cheese danish inokuthi yanelise izinyo lakho elimnandi, kunokwenzeka ukuba aligcinanga ugcwele ixesha elide. Ngaphezulu, izinto ezinje ngeedanishi ziphezulu kwiswekile eyongeziweyo kunye neecarbs ezicoliweyo, ezinokubangela ukuhla okumandla kumanqanaba eswekile yegazi - {textend} kusenokwenzeka ukuqhuba indlala nokwenzakalisa impilo yakho (,).

Ke, ukufumana ukutya okunesondlo, iiprotein kunye nokutya okune-fiber kunye nokutya okulula kufuneka kube yinto ephambili.

Yintoni yokutya endaweni yoko

Xa ukwivenkile yokutyela kwisikhululo seenqwelomoya, zama uku-odisha ukutya okuqukethe imifuno emitsha okanye ephekiweyo enendawo yokugcwalisa iprotein, enje ngesaladi yegadi yenkukhu eyosiweyo okanye iqanda elibilisiweyo. Ukufakwa kwisaladi njengamantongomane, imbewu, itshizi, kunye neavokhado kunika imithombo yamafutha esempilweni enokunceda ukwandisa iimvakalelo zokugcwala.

Xa ukhetha i-snack kwivenkile ezilula okanye kwizikhululo zegesi, khetha izinto ezenziweyo ezincinci, iiprotein- kunye nezinto ezityebileyo ze-fiber, ezinje:

• amandongomane
• itshizi iintonga
• ibhotolo yebhotolo kunye neziqhamo
• amaqanda abilisiweyo
• Iipakethe zehummus kunye neveggie
• Umxube wendlela

Ukongeza, kungcono ukuyeka ikhalori kunye neziselo ezineswekile, kubandakanya iziselo zekofu ezinencasa, iisoda kunye neziselo zamandla. Khetha amanzi okanye iti yeherbal engenaswekile ukugcina ikhalori kunye nokutya iswekile kujongiwe.

UJillian Kubala yiDietiti ebhalisiweyo eseWesthampton, NY. UJillian ubambe isidanga semasters kwisondlo esivela eStony Brook University School of Medicine kunye nesidanga sokuqala kwisayensi yesondlo. Ngaphandle kokubhalela i-Healthline Nutrition, uqhuba inkqubo yabucala esekwe kwimpuma ye-Long Island, NY, apho anceda abathengi bakhe ukuba baphumelele ngokugqibeleleyo ngokutshintsha kwesondlo kunye nendlela yokuphila. UJillian wenza oko akushumayelayo, echitha ixesha lakhe ekhululekile elungiselela kwifama yakhe encinci equka imifuno kunye negadi yeentyatyambo kunye nomhlambi weenkukhu. Fikelela kuye ngaye iwebhusayithi okanye kwi I-Instagram.