I-12 Amashwamshwam asempilweni okunciphisa umzimba, ngokweeDietitians

Umxholo

• Yintoni ekufuneka uyijongile kwi-Snack esempilweni yokulahleka kwesisindo
• Eyona Ndawo iVenkile yokuthengwa kweVenkile yokuThoba umzimba
• Ichickpeas ezigcadiweyo
• Pepitas kunye Applesauce
• IiFlaxseed Crackers kunye nokusabalalisa
• Iziqhamo kunye neNut Granola neeBhari
• Iipakethi zeOatmeal ezingafakwanga kwisweets
• Okona kutya kutyiwayo kukuzenzela
• Raspberries kunye neWalnuts
• Amaqanda abilayo kanzima kunye netshizi
• Iyogurt yesiGrike kunye namajikijolo
• Imifuno eluhlaza kunye neRanch Dip
• Imihla yeMedjool ine-Butter yeNut
• Ibhokisi yeProtein Snack
• Uphengululo lwe

Andiyi kuyifaka i-sugarcoat: Ukufikelela kwiinjongo zakho, nokuba kukunciphisa umzimba okanye ukutya okunempilo, kunokuba nzima. Ukumisela ezi njongo kunokuziva ngathi yinto elula. Ukuncamathela kubo ngaphandle kokuziva ulambile kwaye, ngaba ndingatsho, woyisiwe? Ewe, oko kunokuziva ngathi akunakwenzeka, ngakumbi ukuba ulandela ukutya okunemiqathango. Kwaye ngelixa, ewe, ukutya kwi-calorie deficit yintsika yokulahleka kwesisindo, ukuhlala uhlutha kwaye unelisekile kubalulekile. Ngaphandle koko, unokuziva uziva ubandezeleka ngakumbi kwaye, ekugqibeleni, ushiye iinjongo zakho. Hayi, inokwenzeka- kodwa akufuneki.

Ngena: ukutyiwa.

Iingcebiso zokutya ezidlulileyo zinokuqinisekisa ukuba ukungabinanto phakathi kokutya lutshaba olufayo lokulahleka kobunzima. Spoiler isilumkiso: Akunjalo. Endaweni yokufikelela (igama eliphambili!) Ukutya okutyayo okunempilo kunokukunceda uhlale unamandla kwaye kuncede ukucoca kwezi zigaba ze-hangry ezikhokelela ekutyeni ipenti kaBen noJerry kwisidlo sangokuhlwa. (Kwakhona, akukho sigwebo - sonke besikhona kwaye, i-TBH, ngamanye amaxesha sisiqingatha sokubhaka ngokuchanekileyo Ingaba ufuna ntoni.)

Ngoku, ayizizo zonke i-snack ezenziwe ngokulinganayo- kwaye oku kuyinyani ngakumbi xa kufikwa ekufikeleleni kwiinjongo. Ke ...

Yintoni ekufuneka uyijongile kwi-Snack esempilweni yokulahleka kwesisindo

Ukuhlaziya ngokukhawuleza: Iprotheyini, ifayibha, kunye namafutha anempilo zonke zonyusa i-satiety factor yokutya kunye ne-snacks, okuthetha ukuba uya kuziva ugcwele ixesha elide kwaye ungenakukwazi ukutya kakhulu, utsho uSheri Vettel, RD, i-dietitian ebhalisiweyo evela kwiZiko elivela kwi-Integrative Nutrition. . Le trio ikwacoleka kancinci kunee-carbohydrate ezilula, ezinceda ukulawula amanqanaba eswekile yegazi, wongeza. Yongeza i-carbs egcwele ingqolowa kumxube kwaye uqinisekile ukuba uya kuhamba ngokukhawuleza kwiswekile yegazi (kunye nokucaphuka kunye neminqweno ezayo nayo). (Idibeneyo: 14 Izinto eziPhambeneyo abantu abazenzayo ukongeza iiprotheni ezingakumbi kukutya kwabo)

Ngelixa iiprotheyini, ifayibha, kunye namafutha anempilo zonke ziyinxalenye ephambili yokutya okunempilo, zikwayinxalenye ebalulekileyo yokutya okulungiselelwe ukufikelela kwiinjongo zokuncipha kobunzima. Kungenxa yokuba zikugcina ugcwele ixesha elide kunye nenani eliphantsi leekhalori. (Khumbula: ukunciphisa iikhalori, nokuba kungancinci, kunokudlala indima enkulu ekuncedeni ukunciphisa umzimba.) Iprotein, umzekelo, ithatha ixesha eliphindwe kabini kuneecarbohydrate ukwetyisa, ikugcine ngokuphindwe kabini kunenani elifanayo leekhalori (zombini baneeekhalori ezine kwigrama nganye), utshilo u-Audra Wilson, RD, ingcali yokutya ebhalisiweyo kwi-Northwestern Medicine Metabolic Health kunye neZiko loPhando lokuThoba umzimba kwiDelnor Hospital. Amafutha anempilo nawo anceda ngokuhlutha kwaye afake incasa malunga neekhalori ezilithoba ngegram, uyongezelela.

Elinye icandelo elibalulekileyo ekufuneka liqwalaselwe, ngokweVettel? Bio-individuality, aka umbono wokuba wonke umntu uneemfuno ezahlukeneyo okanye iimfuno zesondlo. Umzekelo, zingakanani iiprotein (vs. Oku kuthetha ukuba kubantu abaninzi, ukugxila kwiigramu ezithile zefayibha okanye iproteni ayimfuneko kwaphela.

"Ndikwacebisa ukugxila kubunzulu bezinongo ekukhetheni ukutya, kunokuba ujonge ikhalori engqongqo," utshilo uVettel. "Mamela umzimba wakho ukuze uchonge ukuba ungakanani umbane owudingayo, ukuba ukhona, phakathi kokutya."

Xa u yenza Udinga into, uVettel ucebisa ngokutya okune-smart weight okubandakanya ubuncinci ezimbini zezi zinto zilandelayo: imifuno, isiqhamo, ingqolowa iphelele, amanqatha asempilweni, okanye umthombo weprotein. "Hlonipha ukuba ezinye iintsuku unokutya okuneekhalori ngaphezulu kwezinye, kwaye kulungile," utshilo.

Phambili, uludwe lwezona snacks zilungileyo zithengiweyo kunye nezasekhaya zokwehla kobunzima obunempilo ezilandela le fomula, ke ekuphela kwento ekufuneka uyenzile isitokhwe kwaye ube nazo sele zilungile. (Eyeleleneyo: Abaqeqeshi be-14 basemva kokuQothulwa kwe-Snacks kunye nabaDietitians abafungayo)

Eyona Ndawo iVenkile yokuthengwa kweVenkile yokuThoba umzimba

Ichickpeas ezigcadiweyo

Ukutya ngokuthe ngqo kwitoti yee-chickpeas kusenokungavakali kukhanga kakhulu, kodwa kukujike kube kukuluma okuncinci okukrunekileyo kwaye ibeyenye indlela esempilweni kune chips. Ngelixa unokwenza i-DIY, uBiena wenza ukuba kube lula ngeebhokhwe zabo zokubamba nokuhamba kwee-chickpeas ezigcadiweyo (Thenga yona, $ 13 ngepakethi ye-4, amazon.com). "Banikela ngeegram ezisibhozo zeprotheyini kunye neegram ezisibhozo zefayibha malunga neekhalori ezili-140 zokukufumana emva kwemini yakho, utshilo uBethany Doerfler, RD, ingcali yezidlo ebhalisiweyo kwiSibhedlele iNorthwestern Memorial. Iyafumaneka kwiincasa ezahlukeneyo ezinencasa nezinencasa, ezi zisempilweni. ukunciphisa amashwamshwam okunciphisa ukutya "yeyona ndlela ilungileyo kwabo banezinto zokungavunyelwa ngumzimba," wongeza u-Doefler.

Pepitas kunye Applesauce

Sisityebi kwimagnesium yokunyusa imood, iipepitas- imbewu yethanga ngaphandle kwesigubungelo (igobolondo) -yenzela ukutya okulula okusempilweni nokuba ujonge ntoni. Thatha nje ezi Superseedz (Zithenge, $ 23 nge-6, amazon.com) umzekelo: Nge-2 gram yefayibha, i-7 gram yeprotini, kunye ne-12 gram yamafutha asempilweni kwikomityi ye-1/4 kuphela, zizinto ezicacileyo eziphezulu- inotshi nosh. Olona khetho lune-fibrous ngakumbi, xuba le snack ishushu yokulahleka kobunzima kunye ne-appleauce engasweetwanga, engenaswekile, utshilo u-Doerfler.

IiFlaxseed Crackers kunye nokusabalalisa

Ngabo bonke abaqhankqalazi abaxineneyo kwimarike, kunokuba nzima ukufumana ukuba zeziphi ezizezona zithengiweyo-oko kukuthi, kude kube ngoku. Kwixesha elizayo xa ujonge enye yezona snacks zilungileyo zokwehla kobunzima, skena ivenkile yakho yasekhaya malunga neecrackers ezinefiber ephezulu, ezinje ngembewu yeflakisi, ukukugcina ugcwele ixesha elide. UDoerfler ucebisa uMary's Gone Crackers Super Seed (Yithenge, $27 ngepakethi yesi-6, amazon.com) okanye iFlackers Flaxseed Sea Salt Crackers (Yithenge, $5,thrivemarket.com), zombini "zidibanisa kakuhle nebhotolo yembewu, iavocado etyumkileyo. , okanye itshizi,” utsho.

Iziqhamo kunye neNut Granola neeBhari

Xa kuziwa kwimivalo yegranola, khumbula la magama mathathu: yigcine ilula. Suka kwabo banoluhlu lwezithako ezinde kunye neswekile eninzi, kwaye endaweni yoko uye kwiindawo ezineziqhamo ezomisiweyo (ezifana nemihla) kunye namandongomane, njengoko zizele yifayibha kunye neprotheni, utshilo uVettel. Zama: I-KIND Blueberry Vanilla Cashew Bars (Yithenge, i-$ 8, target.com), ene-12 grams yamanqatha, i-5 grams yefiber, kunye ne-5 grams yeprotheni. (Jonga kwakhona: IiBha zeGranola ezenzelwa Khaya kwaye zisempilweni ukuze ufumane i-Snacking eNgcono xa usendleleni.)

Iipakethi zeOatmeal ezingafakwanga kwisweets

Akukho sidingo sokumisa uloliwe oatmeal kwisidlo sakusasa; gcina loo nkwenkwe imbi ibaleka imini yonke. I-Oatmeal iqulethe i-beta-glucan, ifayibha enyibilikayo eyehlisa i-cholesterol kwaye, nayo, inokunceda ukunciphisa umngcipheko wesifo sentliziyo, utshilo u-Doerfler. Kwaye xa ifayibha enyibilikayo inxibelelana namanzi kunye nolunye ulwelo, yenza into efana nejeli eyenza olu hlobo lwefayibha izalise- ithatha indawo ebonakalayo esiswini sakho kwaye inceda ifom yesitulo njengoko ihamba ngephepha le-GI. Gcina ezi pakethe zisebenza kanye kwidesika yakho ukuze kube lula, kube nomoya, entle inzuzo yokunciphisa umzimba. Khetha iinguqulelo ezingenaswekile, ezinje ngeTrack Joe's Unsweetened Instant Oatmeal Packets (Ithenge, $ 24 ngeepakethi ezili-16, amazon.com), lungiselela ngobisi olungenasweetshi (ubisi luza kongeza neprotein), emva koko uvuse iziqhamo. (Bona kwakho: Zeziphi iiDietiti eziza kuthenga kwiTrader Joe's nge $ 30 nje)

Okona kutya kutyiwayo kukuzenzela

Raspberries kunye neWalnuts

Esi sisibini esinamandla esenza ukuba kube nokutya okulula okuncomekayo, ngokweVettel. Iirasibheri zizele yifayibha (i-8 yeegramu ngekomityi nganye) kunye ne-walnuts eluhlaza, engagalelwanga (ukuya kwi-1 oz) ipakishwe ngamanqatha kunye neeprotein zokuhlutha. Ngaphezu koko, ii-walnuts zikwatyebile ekulweni nokudumba kwe-omega-3 fatty acids, enokuba luncedo ngakumbi ekufikeleleni kwiinjongo zakho, kuba ukudumba kuhlala kunxulunyaniswa nokunyuka kobunzima kwaye kunokwenza ukuncipha kobunzima kube nzima ngakumbi, uyachaza.

Amaqanda abilayo kanzima kunye netshizi

I-snack ekhawulezayo nelula ndiyayithanda ngamaqanda amabini abilisiweyo kunye ne-1 oz itshizi endala, enje nge-cheddar ebukhali, iparmesan, iblue, iswiss, okanye i-brie, utshilo u-Autumn Bates, uC.C.N, ingcali yezonyango eqinisekisiweyo eCarlifonia. Iphezulu kwiprotheyini kunye namafutha - phantse i-20 grams nganye - malunga neekhalori ezingama-270, uyachaza. "Iitshizi ezindala nazo zinamanqanaba asezantsi e-lactose anokunciphisa uxinzelelo lwe-GI."

Iyogurt yesiGrike kunye namajikijolo

Ikomityi enye ye-yoghurt yesiGrike ibonelela nge-12-14 yeegram zokugcwalisa iiprotein malunga neekhalori ezingama-80-120, utshilo uWilson. Khangela iyogathi yeGrike engenasweetened okanye ephantsi kweswekile, njengeChobani's Non-Fat Plain Greek Yogurt (Yithenge, $6, freshdirect.com). Ukongeza ikomityi enye yamajikijolo ithatha oku kulahleka kumgangatho wokutya kumgangatho olandelayo ngefayibha eyongezelelweyo, iivithamini kunye neeminerali, utshilo uWilson. Kwaye iziqhamo zeswekile ezisezantsi (ezinje ngamajikijolo) okanye imifuno inokukunceda uzive ugcwele ngenxa yeekhalori ezininzi, wongeza.

Imifuno eluhlaza kunye neRanch Dip

Ngamanye amaxesha ukutya kuyisitya nje sokutya idiphu. Endaweni yamaphiko enkukhu, bhangqa ikomityi enye yemifuno ekrwada- okt iminqathe, iseleri, okanye intsimbi yepepile-ngokudibanisa nge-DIY. Konke okufuneka ukwenze kukuxuba iipesenti ezi-2 zamafutha e-yogurt kunye nepakethi yokulungiselela iifama (Yithenge, $ 2, thrivemarket.com), uyachaza uWilson. "I-snack enkulu kunye namafutha anempilo kunye neeprotheni ezininzi - malunga ne-12 grams nge-4 oz," uyongezelela. Kwaye i-ICYDK, imifuno ithathwa njengenye yezona zinto zilungileyo zokunciphisa umzimba (kwaye, i-TBH, i-snacks ngokubanzi) ngenxa yokuba ungadla kakhulu ngenxa yeekhalori ezininzi - kunye, zithatha indawo esiswini sakho, zidale ukuba zizele. (wanelisekile) ukuziva, kwaye unikezele ngezondlo ezininzi ezibalulekileyo.

Imihla yeMedjool ine-Butter yeNut

Ityebile ekulweni izifo antioxidants, imihla kukutya okugqibeleleyo emva kokutya (okanye nokuba kuphakathi-kwesidlo) ukunyanga ukwanelisa izinyo lakho elimnandi. Ngaba kubonakala ngathi ukukhaba ukutya okuneeswekile? Zama ukutshintsha iPatch yakho yesiqhelo yaBantwana ukuze ufumane iziqhamo ezimnandi ngokwendalo okanye uzame le ntwana yokuncipha kobunzima. Imihla emi-2 ukuya kweyesi-3 nje ngebhotolo ye-nut, eneprotheyini kunye namafutha anempilo enza i-snack eyongezelelweyo. Ungazama nokuyiqandisa le duo ukuba uyayithanda inyango ebandayo yomkhenkce. (Unokuzama enye yezi zokutya okunencasa esempilweni ukunyanga umnqweno wakho.)

Ibhokisi yeProtein Snack

Ngelixa kukho iinguqulelo ezikhoyo kwi-Starbucks-ethi iBates icebise ukuba uyabaleka-kwaye kwivenkile yokutya, ungagcina imali (kunye nezongezo) ngokwenza ibhokisi yakho yeprotein. Qala ngeetyhubhu ezimbalwa ezinamafutha asezantsi (~ 1-2 oz) okanye inyama egobileyo (~ 2-3 oz), yongeza malunga ne-1/4 yekomityi yeeamangile okanye iipistachios, kwaye uyigqibe ngekomityi enye yeediliya okanye amajikijolo, utshilo uWilson. Le snack enempilo yokulahlekelwa kwesisindo ine-trifecta: i-fiber, iprotheni, kunye namafutha anempilo. Eyona nto intle kunayo yonke unokuxuba ii-flavour kunye nokukhetha yonke imihla.

Uphengululo lwe