Ukutya okusempilweni okugcwalisayo kunye nokuPhelisa iHanger

Umxholo

• Iponyoponyo
• Amaqanda
• I-oats
• Iibhanana
• Iilentile
• Amantongomane
• Isuphu
• Iintlanzi ezinamafutha
• Amaqhashu
• Yogurt yamaGrike
• Uphengululo lwe

Ayisiyomfihlo into yokuba ukuxhonywa yeyona nto imbi. Isisu sakho siyakrokra, intloko yakho iyahlaba, kwaye uziva ndicaphukile. Ngethamsanqa, nangona kunjalo, kunokwenzeka ukugcina umsindo ubangela indlala ihlolwe ngokutya ukutya okufanelekileyo. Funda ukuze ufunde malunga nokutya okuphezulu okusempilweni okukugcwalisayo, kunye neendlela ezivunyiweyo zokutya.

Iponyoponyo

Ngokuqinisekileyo, i-guac inokongezwa- kodwa isiphumo sokulamba se-avokhado siyenzele yona. Esi siqhamo sithandwa ngabalandeli (ewe, iziqhamo!) Siphezulu kumafutha asempilweni- okt amafutha asemosaturated- kunye nefayibha, ezetyisa kancinci emzimbeni wakho, ngokukaMegan Wong, RD, ingcali yokutya ebhalisiweyo eAlgaeCal. Oku kunyusa ukoneliseka, utsho, ukukugcina ugcwele ixesha elide. Ibhonasi: Ukuba unoxinzelelo oluphezulu lwegazi, uyakonwabela ukwazi ukuba "iiavokhado zixinaniswe nge potassium, enceda ukwehlisa uxinzelelo lwegazi ngokuphumla kwemithambo yegazi nokukhupha isodiyam engaphezulu," kwabelana uWong.

Njengokutya okugcwalisiweyo, ii-avocado ziluncedo ngakumbi xa uzama ukwenza isidlo ngaphandle kokutshintsha ngokupheleleyo iresiphi. Umzekelo, u-Wong ucebisa ukuba usebenzise i-1/4 ukuya kwi-1/2 ye-avokhado endaweni ye-mayo kwiisendwitshi, ukhilimu onzima kwisuphu, kunye ne-ayisikhrim kwii-smoothies "nanini na xa unqwenela ukuthungwa okucocekileyo." Kwivenkile yokutya, khangela iziqhamo eziqinileyo ezinesikhumba esiluhlaza xa uthengela kwangaphambili, utshilo uWong. Ziza kuvuthwa kwiintsuku ezintathu ukuya kwezintlanu, kodwa ukuba ufuna ukusebenzisa i-avokhado ASAP, ungavuthisa ngokukhawuleza iavokhado eqinileyo ngokuyigcina kwingxowa yephepha eneapile. (Idibeneyo: Ngcwele Sh, * kuyabonakala ukuba sonke kufuneka sihlambe iiAvokhado zethu)

Amaqanda

Ukuzama ukuphepha isisu esihlokomayo? Thatha amaqanda, "abonelela ngeeprotheyini kunye namafutha, zombini zikunceda [uhlale] ugcwele ixesha elide," uchaza isazi sokutya esibhalisiweyo uColleen Christensen, RD Ziqulethe "i-omega-3 fatty acids, eyisisondlo esibalulekileyo ekufuneka sifumane kuso. ukutya njengoko imizimba yethu ingenako ukukwenza. "

Okwangoku, iprotein ekumaqanda ifumaneka nge-bio, oko kuthetha ukuba umzimba wakho ungayisebenzisa ngokulula, utshilo. Kuphononongo lwe-2017 abathathi-nxaxheba abadla amaqanda amabini imihla ngemihla (vs. ipakethi enye ye-oatmeal imihla ngemihla) ngaphezu kweeveki ezine bafumana amanqanaba aphantsi e-hormone yendlala ye-ghrelin - umphumo abaphandi badibanisa nomxholo weprotheyini ephezulu kumaqanda. I-FYI- iqanda elinye elikhulu elibilisiweyo (i-50 gram) ine-gram engaphezulu kwe-6 yeeprotheyini, ngokweSebe lezoLimo laseMelika (USDA).

Owu, ngokuchasene nenkolelo edumileyo, amaqanda ngekhe nyusa i-cholesterol yakho yegazi. Kungenxa yokuba i<em>cholesterol ekutyeni (icholesterol efumaneka ekutyeni) ayiwuchaphazeli ngokuphawulekayo umlinganiselo osegazini lakho, utsho uChristensen. Ngokusekwe kuphando lwangoku, izazinzulu zikholelwa ekubeni ukutya ukutya okuphezulu kumafutha agcweleyo kunye nalawo athambisayo -amaqanda angekhoyo-abangela ukuba umzimba wakho uvelise i-cholesterol engakumbi, ukwandisa amanqanaba akho e-cholesterol ye-LDL ("embi"), ngokwe-American Heart Association ( AHA).

Isitya esijikelezwe kakuhle esenziwe ngokutya okugcwalisiweyo, amaqanda amabini nge-carb esempilweni, njengeqanda elosiweyo kunye nesitya sequinoa. Ukutya "iiproteni, amanqatha, kwaye I-carbs iya kunika umzimba wakho amandla amandla imini yonke, "ucacisa uChristensen. Kungenjalo, unokwenza ibhetshi yee-muffins zamaqanda kwaye uzonwabele njengesidlo sakusasa esanelisayo iveki yonke.

I-oats

"Ifayibha kwihabile iyenza yomibini ibe nesondlo kunye nokuzalisa," utshilo uWong. Nasi isizathu: I-Beta-glucan, ifayibha enyibilikayo kwi-oats, inomdla kakhulu (funda: gooey). Oku kunciphisa ukugaya, okubangela iimpawu zokuhlutha kwaye kukwenza uzive ugcwele, ngokophando olupapashwe Uphengululo lweZondlo. UWong wongeza ukuba i-oats ikwan negalelo kwimpilo yethambo, njengoko ine-calcium kwaye i-magnesium, exhasa ukufunxwa kwe-calcium ngokwenza i-vitamin D. Abantu abangenazo zobisi, vuyani! (Idibeneyo: 9 Iiprotheni eziPhakamileyo zeProtheni zeOatmeal ezingayi kukunika isidlo sakusasa i-FOMO)

Kuba zithathwa njengokutya okusempilweni okugcwalisayo, "i-oats sisidlo sakusasa esifanelekileyo kubantu abanekhefu elide ngaphambi kwesidlo sabo esilandelayo," utshilo uWong. Nangona kunjalo, uya kufuna "ukuphepha i-oats ekhethiweyo, njengoko ezi zivame ukuba neswekile eninzi eyongezelelweyo," utsho. "Ngokuhamba kwexesha, iswekile eninzi eyongeziweyo inokukhokelela ekuzuzeni ubunzima [obungafunwayo] kunye nokusilela kwezondlo." Endaweni yoko, thatha indlela ye-DIY, ugxume i-1 ikomityi ye-oats ephekiweyo ecacileyo - zama: I-Quaker Oats Old Fashioned Oats (Yithenge, i-$ 4, i-target.com) - kunye neziqholo, i-nuts, kunye neziqhamo ezitsha (ezongeza ngakumbi i-fiber, i-BTW) . Ngaba ujonge ukhetho olulungele ukuhamba? Yenza i-oatmeal muffins okanye i-oatmeal protein cookies kwi-snack ehambayo ebonisa oku kutya okuzalisayo okunempilo.

Iibhanana

Ukuba ufuna ukulunywa ngokukhawuleza, bamba ibhanana. Olunye ukutya okuzalisa kakhulu, ibhanana ngumthombo we-fiber obalaseleyo, “onokucothisa indlela okhawuleza ngayo ukutya kwindlela yakho yokwetyisa, [ukunceda] ukuba uzive ugcwele ixesha elide,” utsho uChristensen. Iphinda iphindwe kabini njengomthombo olula, wokubamba kunye nokuhamba kwee-carbohydrate, onika ukomeleza amandla, wongeza. Thatha inotshi ngokudibanisa ibhanana kunye neprotein kunye namafutha, anje ngecephe lebhotolo yamandongomane, njengebhotolo yamantongomane kaJustin (Yithenge, $ 6, amazon.com). "Le combo iya kukunika amandla ngokuhlala umgubo, ngaphandle kokuziva ulambile kwakhona kwakamsinya," utshilo uChristensen. (Jonga kwakhona: Iiresiphi zeButha yeBhanana yePeanut enempilo onokuthi ufune ukuyenza ngokuphinda-phinda)

Ukuba iibhanana zakho zifumana amabala amnyama, musa ukukhawuleza ukuziphosa. Amabala abangelwa "yinkqubo ebizwa ngokuba yi-enzymatic browning, eyenza ukuba iibhanana zakho zibe mnandi kwaye zibe mnandi," uyaphawula. Iibhanana eziBrown zilungele i-muffins zebhanana, ezizinto ezinempilo zokuzalisa ukutya ukuze zikubambe phakathi kweentlanganiso zoom. Unako nokufriza iibhanana ezisikiweyo kwaye uzongeze kwii-smoothies zakho zasekuseni ukuze ubambe ubumnandi obucekeceke kunye nokuzalisa ifayibha, ucebisa uChristensen.

Iilentile

Kwelinye idosi yokuhambisa ifayibha kunye neeproteni, fikelela kwiilentile. "Ikomityi enye yeelentile iqulethe malunga ne-18 yeeprotheyini, nto leyo inciphisa i-ghrelin," ngokuka-Erin Kenney, M.S., R.D.N., L.D.N., HC.P., ingcali yezondlo ebhalisiweyo. Ikwanyusa i-peptide YY, ihomoni ekwenza uzive ugcwele, utshilo. Kodwa qaphela: Njengokutya okune-fiber ephezulu, ukutya iilensi ezininzi ngokukhawuleza kunokubangela irhasi kunye nokuqunjelwa. Ke, yongeza ukutya kwakho kokuzalisa ukutya okunempilo kancinci kwaye usele amanzi amaninzi ukunceda ifayibha ukuba ihambe kakuhle kwinkqubo yakho yokwetyisa, utshilo uKenney.

Kwivenkile enkulu, iilentile ziyafumaneka enkonkxiweyo kwaye zomisiwe, kodwa izinto ezinamathanga zihlala ziphezulu kwisodiyam, utshilo uKenney. Yiya kwiinguqulelo ze-sodium ephantsi okanye upheke iilentile ezomisiweyo (Yithenge, i-$ 14, amazon.com) ukunqanda isodiyam eyongeziweyo iyonke. . ikomityi yeelentile kunye nesosi yeBolognese yasekhaya. "Ukudibanisa iilentile kunye ne-vitamin C kwi-tomato sauce kunceda ukunyusa ukufunxa kwesinyithi kwiilentile," uyaphawula. Unokusebenzisa i-em ukwenza isaladi okanye isuphu okanye enye inyama kwitacos ngokudibanisa ukutya okusempilweni okukugcwalisayo.

Amantongomane

"Amantongomane aphezulu kumafutha angaxutywanga, abangela ukukhululwa kwe-cholecystokinin kunye ne-peptide YY," kuchaza uKenney. Ezi hormone zikhuthaza ukugcwala ngokucotha ukuhamba kokutya emathunjini akho, ngokutsho kovavanyo lwenzululwazi lwe-2017. Amandongomane akwanefayibha kunye neprotheyini, enegalelo ngakumbi kwimvakalelo yokuhlutha.Eyona nto ibambekayo: Amantongomane aphezulu kumanqatha (kwaye ke, iikhalori), ke khumbula ubungakanani bokusebenza, utshilo uKenney. Ukuhanjiswa kwamantongomane kulingana nenani elincinci okanye amacephe amabini ebhotela, itsho i-AHA.

Andiqinisekanga ukuba loluphi uhlobo lwe nut oluza kuhamba ngalo? UKenney uthi ukhethe i-fave yakho kuba uhlobo ngalunye lokutya okugcwalisiweyo okunempilo ngumthombo olungileyo wamafutha e-monosaturated, protein, kunye nefayibha. "Kodwa abanye banokubonelela ngezibonelelo eziphezulu abantu baseMelika abangafumani ngokwaneleyo," wongeza. Umzekelo, iiamangile ziqulathe i-magnesium - 382 mg ngekomityi nganye, ukuba ichane ngqo-sisondlo esinabantu abaninzi baseMelika abasweleyo, uyacacisa. (Eyeleleneyo: Ezona Nuts kunye neMbezo zili-10 ezisempilweni)

Ayizizo zonke ii-nuts ezigcina iishelufu zentengiso yasekhaya ziyalingana, nangona kunjalo. “Amandongomane adla ngokugcadiswa kwioyile engekho mpilweni njengecanola, indongomane, neoyile yemifuno,” utshilo uKenney. Ngaphezu koko, zidla ngokugcadiswa kumaqondo obushushu aphezulu, nto leyo idala iiradicals zasimahla eziyingozi (izinto ezifanayo ezinxulunyaniswa nezifo ezingapheliyo ezinjengomhlaza). Uthi: "Kungcono ukuthenga amandongomane aluhlaza kwaye uzose kancinci nge-284 degrees Fahrenheit kangangemizuzu eli-15," utshilo, "okanye uthenge amandongomane aqhotsiweyo" njengeNut Harvest Lightly Roasted Almonds (Thenga yona, $ 20, amazon.com). Ukusuka apho, ubaphose kwisaladi, iyogathi, okanye kumxube wendlela owenzelwe ekhaya. Unako kwakhona ukutya amandongomane into yokuqala ekuseni ukulawula umdla wakho yonke imini, wongezelela.

Isuphu

Ukuba unexesha le-zero ukulungiselela isidlo, ikomityi yesuphu inokuba ngumsindisi wakho. Isitshixo kukukhetha ukuzalisa, iisuphu ezenziwe kwangaphambili ezenziwe ngefayibha, iiprotein, kunye namanzi kwaye ziphantsi kwisodiyam, utshilo uKenney. "Khetha isuphu equlathe ubuncinci i-3 gram yefayibha kwimifuno okanye kwiimbotyi," ucebisa. Nangona kunjalo, "iisuphu ezininzi ezisenkonkxiweyo aziboneleli ngeprotheni engama-25 ukuya kuma-30 yeeprotein ukugqiba isidlo," ke yiya kwisuphu eyenziwe ngomhluzi wethambo, isithako esityebileyo seprotini. Zama: Iipaki kunye neNash Tuscan Vegetable Bone Broth Soup (Thenga, $ 24, amazon.com), ucebisa uKenney.

Ekhaya, ungenza isobho esenziwe enkonkxiweyo nangakumbi ngokutya okunempilo ngokugcwalisa imifuno efriziwe, iimbotyi ezisezantsi ezinesodium, kunye nenkuku ephekwe kwangaphambili. Ubungakanani obuqhelekileyo bokusebenza kwesuphu enkonkxiweyo yindebe e-1, utshilo uKenney, ke zama ukusebenzisa i-1/4 yekomityi nganye yokongezwa. (Idibeneyo: Le ndlela elula, enempilo ye-Chicken Noodle Soup Recipe Ngaba sisidlo esiThobisayo osifunayo)

Iintlanzi ezinamafutha

Ukongeza iintlanzi ezinamafutha, njenge salmon okanye ityhuna, kulungiselelo lwakho lokutya kunokuthintela indlala. Konke kubulela kumxholo ophezulu we-omega-3 yamafutha kunye neprotheyini ekwintlanzi, utsho uChristensen. Ukuba umtsha ekuthengeni intlanzi, sukuyicinga, utsho uChristensen. "Uninzi lwabantu alutyi ngokwaneleyo iintlanzi njengoko zinjalo, ke qala ngokuthenga ngaphezulu ngokubanzi." Iintlanzi ezibandayo zihlala zifikeleleka, ke yiya kunye nazo ukuba zilungele uhlahlo-lwabiwo mali lwakho. Xa ilixesha lokupheka ukutya okuzalisayo okunempilo, zama ukubhaka ukuze ukhuphe incasa yakho ngelixa ugcina izithako zincinci, utshilo uChristensen. Unokuzama kwakhona intlanzi yokuthosa umoya, "ekunika i-crunch oyifunayo ngaphandle kokuziva unzima kakhulu esiswini sakho," utsho. Khonza i-fillet yakho yeentlanzi, ngokuqhelekileyo malunga nee-ounces ezi-4, kunye nengqolowa epheleleyo (okt irayisi emdaka, i-quinoa) okanye i-potato ebhakiweyo, utsho. Ngokudibeneyo, iproteni, amanqatha, kunye neecarbs ziya kuqinisekisa ukuba zigcwele.

Amaqhashu

Ngaba unqwenela i-snack efana ne-snack? Fikelela kwipopcorn, ukutya okuziinkozo okupheleleyo. "Ngumthombo olungileyo wamavithamini, iiminerali kunye nefiber, nto leyo eyenza kube kukutya okunempilo okukuzalisayo," kuchaza uWong. Kwaye ukuba ufuna ubungqina, isifundo se-2012 kwi Ijenali yeSondlo ifumanise ukuba i-popcorn inyusa ukugcwala ngaphezu kweetshipsi zeetapile.

Ukufumana i-snack enempilo phantsi kweekhalori ezili-100, jolise kwiikomityi ezi-3 zepopcorn, utsho uWong. "Kuphephe popcorn microwavable, ingakumbi ukuba sele pre-ufakwe okanye flavored," njengoko ezi iinketho badla aphezulu amafutha ezingenampilo (okt amafutha zizele), ityuwa, iswekile, kunye nezinto ezingezizo. Endaweni yokuya kwi-popcorn engena-moya (Yithenge, $ 11, amazon.com) Yongeza izinongo, imifuno, kunye nentwana yeoyile. "I-paprika kunye ne-garlic powder zikhetho ezikhethiweyo, kwaye ukuba unqwenela into enomdla, zama ukufafaza imvubelo yesondlo," cebisa uWong. Ipopcorn entle, FTW.

Yogurt yamaGrike

"I-yoghurt yesiGrike kukutya okusempilweni okugcwalisayo ngenxa yomgangatho ophezulu weprotheni," kwabelana uWong. "Isikhongozeli se-170-gram (6-ounce) sibonelela malunga ne-17 grams yeprotheyini ... phantse amaqanda ama-3!" Uphononongo luka-2015 luye lwafumanisa ukuba iyogathi inokunyusa iihomoni ezincinisayo ezinje nge-peptide YY kunye ne-glucagon-efana ne-peptide-1 (GLP-1). I-yoghurt yamaGrike ikwangumthombo ogqwesileyo wecalcium, ebaluleke kakhulu emathanjeni akho, kwizinwele, kwimisipha nakwimithambo-luvo, utshilo uWong.

Ukuze ufumane okona kutya kuphilileyo, faka amandongomane — okunye ukutya okugcwalisayo! - ngesikhongozeli esinye esisebenza ngeyogathi yamaGrike, efana neFage's Total Plain Greek Yogurt (Ithenge, $ 2, freshdirect.com). Amantongomane ongezela amafutha asempilweni kunye ne-yogurt ene-protein ene-protein, esenza i-A + combo yokutya okunesondlo, uyacacisa. Qiniseka nje ukuba ubukele iswekile eyongeziweyo, onokuyifumana kwiinguqulelo ezinencasa.

Uphengululo lwe