Umbhali: Laura McKinney
Umhla Wokudalwa: 10 Utshazimpuzi 2021
Hlaziya Umhla: 21 Eyenkanga 2024
Anonim
Ama-Snacks eOfisi esempilweni angama-33 okukugcina unamandla kwaye unemveliso - Isondlo
Ama-Snacks eOfisi esempilweni angama-33 okukugcina unamandla kwaye unemveliso - Isondlo

Umxholo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya okulula okunezakha mzimba xa usitya ngexesha lomsebenzi kunokukunceda uhlale womelele kwaye uvelise imveliso.

Okwangoku, ukuza nezimvo zokutya okulula okulungiselelwe kwangaphambili, okunempilo, kunye nokuphatheka kunokuba nzima.

Nazi izinto ezilula ezingama-33 ezilula nezinempilo zomsebenzi.

1. Amandongomane kunye neziqhamo ezomisiweyo

Amantongomane kunye neziqhamo ezomileyo zenza umxube wokutya ongaphazamisekiyo.

Le combo yokuzalisa inebhalansi elungileyo kuzo zontathu ii-macronutrients, enamafutha asempilweni kunye neeprotein ezisuka kumandongomane nakwiikhabhoyidi ezivela kwiziqhamo ezomisiweyo. Ngaphezu koko, zombini ukutya kulayishwe ngefayibha ezinokukunceda uhlale ugcwele phakathi kokutya (,).

2. Iipilisi zentsimbi kunye ne-guacamole

I-Guacamole siswiti esimnandi esenziwe nge-avocado, ikalika, itswele, kunye necilantro. Iyahamba kakuhle ngeentsimbi zentsimbi okanye ezinye izithako zemifuno eluhlaza.


Kwaye ii-avocado ziphezulu kumanqatha e-monounsaturated athe aboniswa ukuba axhasa amanqanaba e-cholesterol esempilweni kunye nempilo yentliziyo (,).

3. Iikeyiki erayisi emdaka neavokhado

Iikeyiki zerayisi ezimdaka zizezona zilungileyo, iishelufu ezizinzileyo eofisini. I-ikeyiki enye yerayisi emdaka (19 gram) ibonelela ngeegram ezili-14 zee-carbs kunye ne-4% yeXabiso lemihla ngemihla (DV) kwifayibha yee-calories ezingama-60 ().

Iiavokhado ziphezulu kumafutha asempilweni kunye nefayibha. Ukucheba okanye ukusasaza iziqhamo ezicujiweyo kwikhekhe lelayisi kwenza i-snack (,).

Qiniseka ukuba ujonga iikeyiki zerayisi ezenziwe ngerayisi kunye netyuwa kuphela kwaye ungenazo izinto ezingeyomfuneko.

4. Iipeyusi ezosiweyo

Iichickpeas ezigcadiweyo yinto etyiwayo engenakonakala ephezulu kwiiprotheyini, ifayibha, kunye neevithamini kunye neeminerals.


Ikomityi ye-1/2 (125 gram) yee-chickpeas ine-5 gram yefayibha kunye ne-10 gram yeprotheni. Ngaphezu koko, ziqulathe uninzi lwee-amino acid ezifunwa ngumzimba wakho, ngenxa yoko iiprotein zawo zithathwa njengezikumgangatho ophezulu kunezinye iimbotyi (,).

Uphando lubonakalisile ukuba ukutya iimbotyi ezineprotini ekumgangatho ophezulu kunokunceda ekuphuculeni iimvakalelo kwaye kunokunceda ukunciphisa umzimba ().

Ukwenza ii-chickpeas ezigcobileyo, coca i-can ye-chickpeas kunye ne-pat eyomileyo. Ziphose kwioyile ye-olive, ityuwa yaselwandle, kunye neziqholo ozikhethileyo, kwaye ubhake kwiphepha lokubhaka eline-350 ℉ (180 ℃) kangangemizuzu engama-40.

5. Izikhwama zeTuna

Iipakethe zetyhuna ezivaliweyo ezincamathelayo zilula amashwamshwam angadingi kukhutshwa amanzi kwaye anokugcinwa aze atyiwe emsebenzini.

I-Tuna ilayishwe ngokugcwalisa iiprotein kunye ne-omega-3 fatty acids ezaziwayo ukulwa nokudumba kwaye zinokunciphisa umngcipheko wesifo sentliziyo (,).

Iipakethi ze-Tuna zifumaneka ngokubanzi ezivenkileni nakwi-Intanethi. Khangela iintlobo eziqukethe i-tuna ye-skipjack elula, ephantsi kwi-mercury kunezinye iintlobo.


6. Ii-apile nebhotolo yamandongomane

Izilayi ze-Apple ezinebhotolo yamandongomane yendalo zenzela ukutya okumnandi, okwanelisayo.

Ipeanut butter inegalelo kwiprotheyini kunye namafutha asempilweni, ngelixa ii-apile ziphezulu kwifayibha nasemanzini, zibenza bazalise ngakumbi. Ngapha koko, i-apile eli-1 eliphakathi (i-182 gram) ingaphezulu kwama-85% amanzi kwaye ine-4 yeegram zentsinga ().

7. UJerky

UJerky yindawo ezinzileyo eshelufini, eneeprothini ezininzi ezinokwanelisa indlala yakho ngexesha lomsebenzi.

I-ounce enye (i-28 gram) yenkomo yenkomo ine-8 yeeprotheyini kwiikhalori ezingama-70 kuphela. Ngaphezulu, ityebile ngentsimbi, ibalulekile iminerali yokugcina impilo yegazi kunye nenqanaba lamandla (,).

Khangela i-jerky engaqinisekanga, ephantsi kwi-sodium, kwaye yenziwe kwizinto ezimbalwa. Unokufumana kwakhona i-turkey, inkukhu, kunye ne-salmon jerky ukuba awuyityi inyama ebomvu.

8. Igranola eyenziwe ekhaya

I-Granola igcina kakuhle kwi-drawer yakho yedesksi ngokukhawuleza.

Njengokuba uninzi lweentlobo ezithengiweyo ezivenkileni ziphezulu kwiishukela ezongeziweyo kwaye ziqulathe iioyile zemifuno ezingenampilo ezinokuthi zonyuse ukudumba emzimbeni wakho, kungcono wenze eyakho ().

Dibanisa nje i-oats esongiweyo, imbewu kajongilanga, iicranberries ezomileyo, kunye neecashews kumxube weoyile yekoconut kunye nobusi, usasaze lo mxube kwiphepha lokubhaka elinemigca, kwaye ubhake malunga nemizuzu engama-40 kubushushu obuphantsi.

Olu dibana lulungile, lulungelelene kwaye lutyebile kwii-carbs ezintsonkothileyo, ifayibha, kunye namafutha asempilweni. Kwaye kunye nefayibha enyibilikayo kwi-oats inokunceda ukuthoba amanqanaba e-cholesterol kunye nokuphucula impilo yentliziyo ().

9. iyogathi yamaGrike

I-Plain, i-yogurt ye-Greek engenaswekile ngumsebenzi olula wokutya ophakame kakhulu kwiprotheni kuneyogathi eqhelekileyo.

Isikhongozeli se-6-ounce (i-170-gram) ye-yoghurt engenamafutha asezantsi ine-17 gram yeprotheni yeekhalori ezili-140 kuphela. Ngaphezulu, ilayishwe nge-calcium, i-mineral ebalulekileyo kumathambo kunye namazinyo aqinileyo (,).

Ukwenza oku kunyango kube mnandi ngakumbi kwaye kuzaliswe, yongeza iziqhamo ezisempilweni kunye namandongomane.

10. Edamame

I-Edamame ziimbotyi zesoya ezingafakwanga ezinokonwabela i-steamed, ziphekwe okanye zomiswe.

Zilayishwe kumgangatho ophezulu, iiprotein ezisekwe kwizityalo. Ngapha koko, uphononongo lubonisa ukuba iprotheyini yesoya iyanelisa nje njengeprotein yenkomo kwaye inokunceda ekulawuleni ukutya kunye nokwehla kobunzima (,).

11. Iipopcorn

Iipopcorn sisinongo esondlayo nesonelisayo somsebenzi ophezulu kwifayibha kunye neekhalori eziphantsi. Iikomityi ezimbini (i-16 yeegram) zeepopcorn ezivezwe ngumoya zibonelela ngeekhalori ezingama-62, iigram ezili-12 zeecarbs, 2 gram yefayibha, kunye neevithamini kunye neeminerali ().

Ngaphezu koko, iqulethe ii-antioxidants ezibizwa ngokuba zii-polyphenols ezinokunceda ukukhusela kwizigulo ezinganyangekiyo, ezinjengesifo sentliziyo (,).

12. I-Cottage cheese kunye neziqhamo

Iprotein-rich cottage cheese kunye neziqhamo kukutya okusempilweni okufanelekileyo kokusebenza. Zisezantsi kwiikhalori kodwa zilayishwe ngezinongo. Ikomityi ye-1/2 (113 gram) ye-cottage cheese ene-fat-fat ine-12 gram yeprotein kunye ne-10% ye-DV yecalcium yeekhalori ezingama-80 ().

Ungazisa i-cottage cheese esele yabelwe ukuba isebenze kwaye uyiphakamise ngesiqhamo, njengamaqunube asikiweyo, kunye nomthombo onamafutha osempilweni njengembewu yethanga.

13. Iitshiphusi zemifuno ebhakaweyo

Iichips ze-veggie ezibhakiweyo okanye ezomileyo ziyinto elungileyo, esishelufini ezinzileyo. Nangona kunjalo, ezinye iintlobo ezithengwa evenkileni zenziwa ngeoyile yemifuno, enje nge-canola okanye ioyile yeembotyi zesoya, kwaye zinezongezelelo ezingeyomfuneko.

Ukwenza iitshiphusi zakho zeveggie zikuvumela ukuba ulawule izithako ozisebenzisayo.

Sika kakuhle iitapile ezimnandi, i-beet, iminqathe, i-zucchini, okanye i-radishes kwaye uzihlambe ngexabiso elincinci leoyile. Bhaka kwiphepha lokubhaka eline-225 ℉ (110 ℃) malunga neeyure ezi-2.

14. Iimbovane kwisigodo

Iimbovane kwisigodo kukutya okusempilweni okwenziwe ngeentonga zeseleri, ibhotolo yamandongomane, kunye neerasentyisi. Zinamafutha asempilweni, iiprotein, kunye nee-carbs ezicothayo kunye nefayibha ezinokubonelela ngamandla kumhla wakho wokusebenza (,,).

Ngaphezulu, iseleri ikakhulu ngamanzi, okwenza ukuba kugcwaliswe ngakumbi ukutya okuphantsi kweekhalori ().

15. Iibhola zamandla ezenziwe ngumntu

Iibhola zamandla zihlala zenziwe nge-oats, ibhotolo yebhotolo, iswiti, kunye nezinye izongezo ezifana neziqhamo ezomileyo kunye nekhokhonathi.

Kuxhomekeke kwizithako, ziphezulu kwifayibha, amafutha asempilweni, iiprotein, kunye neevithamini kunye neeminerali ezininzi (,,).

Ukwenza eyakho, hlanganisa ikomityi e-1 (80 gram) ye-oats eqengqelweyo kunye ne-1/2 yekomityi (i-128 yeigrem) yebhotolo yamandongomane, amacephe ama-2 (14 iigrem) yembewu yeflakisi yomhlaba, ikomityi ye-1/4 (85 iigrem) yobusi, kunye nekomityi ye-1/4 (45 gram) yeetshiphusi ezimnyama.

Qengqa iipunipoyi zomxube kwiibhola ezilumkileyo kwaye wonwabe njengonyango kulo lonke usuku lwakho lomsebenzi.

Unokufumana ezinye iindlela zokupheka zebhola yamandla kwi-intanethi okanye kwiincwadi ezizodwa.

16. Iipakethi ze-oatmeal

Ukugcina iipakethe ze-oatmeal ezicacileyo, ezingenaswekile ezandleni zomsebenzi yindlela efanelekileyo yokuhlala ulungele ukutya okulula.

I-oatmeal ye-Plain iphezulu ekuqiniseni i-carbs kunye ne-fiber enyibilikayo, ebonakalisiweyo ukunceda ukuthoba amanqanaba e-cholesterol kunye nokuphucula impilo yentliziyo (,).

17. Iikherothi kunye nehummus

I-Hummus siswiti esimnandi esenziwe kwii-chickpeas, i-tahini, igalikhi, ioyile yomnquma, kunye nejusi yelamuni ehamba kakhulu neminqathe.

IHummus iqulethe ifayibha, iiprotein, kunye namafutha asempilweni, ngelixa iminqathe ilayishwe nge-beta carotene, eyandulela ivithamini A emzimbeni wakho (,).

Ukutya ukutya nge-beta carotene kunokunceda ukukhuthaza ukukhuselwa komzimba kunye nokukhuthaza umbono ochanekileyo kunye nempilo yamehlo (33).

18. Amandongomane aneetshokholethi ezimnyama

Amandongomane aneetshokholethi ezimnyama sisondlo, nonyango oluswiti onokuthi ulonwabele eofisini.

Ngokukodwa, itshokholethi emnyama ityebile kwii-antioxidants ezinokulwa neemolekyuli ezibizwa ngokuba ziiradicals simahla ezonakalisa iiseli kwaye zinxulunyaniswa nezifo ezingapheliyo ().

Kwaye, amandongomane anegalelo kwiprotheyini kunye nakumafutha asempilweni anokunceda ukukugcwalisa ().

Khangela iimveliso ezingenazo iishukela ezongeziweyo kwaye zisebenzise i-tsokolate emnyama kunye ne-50% yomxholo wecocoa, njengoko ine-antioxidants ngaphezulu kunezinye iintlobo ().

19. Iifomfini zamaqanda ezinokuphinda zisebenze

Ii-muffins zamaqanda ezenziwe ngamaqanda abethiweyo, iiveggies, kunye netshizi kukutya okusempilweni, ekuhambeni.

Amaqanda alayishwa nge-protein ekumgangatho ophezulu kunye neevithamini kunye neeminerals ezininzi. Ngapha koko, iqanda le-1 libonelela ngaphezulu kwe-20% ye-DV ye-choline, isondlo esibalulekileyo kwingqondo yakho (,).

Ukwenza ii-muffin zamaqanda akho, hlanganisa amaqanda aluhlaza abethiweyo kunye nemifuno egayiweyo kunye netshizi eyosiweyo. Thela lo mxube kwiitoti ze-muffin ezigcotyiweyo kwaye ubhake kwi-375 ℉ (190 ℃) kangangemizuzu eli-15 ukuya kwengama-20.

Ukuphinda wenze i-muffin yeqanda emsebenzini, yibeke kwimicrowave kangangemizuzwana engama-60 ukuya kuma-90 okanye ide ifudumale.

20. IiClementines neeamangile

I-Clementines kunye neeamangile zizidlo ezibini ezinempilo onokuzitya ngokulula emsebenzini kwi-snack yasemva kwemini.

Ngokudibeneyo banikezela ulungelelwaniso olufanelekileyo lwefayibha, iprotein, kunye namafutha asempilweni anokukunceda uhlale ugcwele ixesha elide kune-clementine yodwa (,).

Ngaphezulu, i-1 clementine (i-74 gram) isondele kwi-60% ye-DV ye-vitamin C, ivithamin ebalulekileyo kwizicwili ezihlangeneyo, ukuphilisa amanxeba, kunye nokuzikhusela (, 40).

21. Umtya wesonka samasi

Umtya wesonka kukutya okulula okugcwele izondlo eziluncedo.

Umtya omnye (28 gram) uneekhalori ezingama-80, iigram ezi-6 zeprotheyini, kunye ne-15% ye-DV yecalcium. Ukutya ukutya okunekhalori ezisezantsi ezineeprotheyini ezininzi kunokunceda ukukugcwalisa, kunciphise ukuthathwa kwekhalori ngokubanzi, kunye nokuncipha kokuncipha (,).

22. Iicashew ezinezinongo

Iicashews ezinamafutha atyiwayo zenzela ukutya okunesondlo kakhulu. Ziqulathe amafutha asempilweni, kunye neevithamini kunye neeminerali. Ngapha koko, la manati atyebile kwii-antioxidants lutein kunye ne-zeaxanthin ezibalulekileyo ekusebenzeni kakuhle kwamehlo (,).

Ngapha koko, ukungena okuphezulu kwe-lutein kunye ne-zeaxanthin kunxulunyaniswe nomngcipheko osezantsi wokungahambelani nobudala be-macular degeneration (AMD) ().

Ukwenza olu nyango lumnandi, yaphosa i-cashews eluhlaza kwioyile ye-olive, ikumin, umgubo wesilili kunye ijinja. Yasasaze kwiphepha lokubhaka elinemigca kwaye ubhake ehovini ngama-325 ℉ (165 ℃) kangangemizuzu eli-12-15.

Ungathenga neecashews ezinencasa ezivenkileni nakwi-Intanethi. Qiniseka ukuba ukhetha iintlobo ezahlukeneyo ezisebenzisa ubuncinci, izithako zendalo.

23. I-Turkey kunye ne-cheese roll-ups

I-Turkey kunye ne-cheese roll-ups zilungele, ukutya okune-protein ephezulu.

I-Turkey ngumthombo otyebileyo weevithamini ezininzi kunye neeminerali, ngakumbi ivithamini B6, isondlo esifanelekileyo kwimveliso yamandla. Kwaye, itshizi ilayishwe ngezakha mzimba ezibalulekileyo, kubandakanya ikhalsiyam kunye nevithamini D (, 46).

24. I-salmon etshayiweyo kwii-crackers ezigcweleyo

I-salmon yokutshaya kukutya okune sondlo okunezakha mzimba ezityebileyo kwi-protein kunye ne-omega-3 fatty acids ezisebenza njenge-anti-inflammatories ezinamandla kwaye zinokunceda ukunciphisa umngcipheko weemeko, ezinjengesifo sentliziyo kunye noxinzelelo (,,).

Isibini sitshaye i-salmon ene-100% yokutya okuziinkozo okanye i-brown-rice crackers yokufumana ukutya okuneempilo.

25. Ukutya okutyayo lwaselwandle

Ukutya okutyiwa ngaselwandle zizikwere ezicujiweyo ezisikiwe kumakhasi aselwandle omisiwe kwaye enongwe ngetyuwa.

Ziphantsi kweekhalori kwaye ziphezulu kakhulu kwi-iodine, izimbiwa ezibaluleke kakhulu kwimpilo ye-thyroid ().

Ungathenga amashwamshwam okutyiwa kwaselwandle apha ekhaya okanye kwi-intanethi. Khangela iindidi ezinezithako ezimbalwa, ezinje ngokhula lwaselwandle, ioyile yomnquma, kunye netyuwa.

26. I-avocado kwi thowusti yesonka esimuncu

I-avovoc kwi-toast yomuncu sisidlo esifanelekileyo esinokwenza emsebenzini. Isourdough yenziwa ngenkqubo yokuvumba kwaye inokuba neepropathi ezifanayo kwi-pre- kunye neprobiotic ().

Ii-prebiotic ziifibha ezingagayekiyo ezondla isisu sakho seebhakteria, ngelixa iiprobiotic zikhuthaza ukubola kwebhakteria. Basebenza kunye ukukhuthaza impilo esemgangathweni yamathumbu kunye nokwetyiswa ().

Ukongeza i-avocado kwi-toast ye-sourdough inegalelo kwi-fiber eyongezelelweyo kunye namafutha enempilo ukwenza i-snack yokuzalisa.

27. Amaqanda abilisiwe

Amaqanda abiliswe nzima yenye yezona zokutya zilunge kakhulu nezisempilweni.

Ngapha koko, amaqanda aqukethe isixa esincinci phantse sazo zonke izondlo ozifunayo. Iqanda elinye elikhulu (50 gram) lipakisha ngaphezulu kwe-6 yeeprotheyini, ukongeza kwi-iron, calcium, choline, kunye neevithamini A, B6, B12, kunye no-D, phakathi kwezinye izondlo ().

28. IBrie kunye neediliya

I-Brie cheese kunye neediliya zizinto ezimnandi zokutya ezilula ukuzilungiselela.

Iidiliya ziphezulu kwifayibha, i-potassium, kunye nevithamini B6, ngelixa i-brie ityebile ngeprotein, amafutha, kunye neevithamini A kunye ne-B12. Ukuzitya kunye kunika ibhalansi elungileyo yeecarbs, iiproteni, kunye namafutha anokukunceda uzive unamandla kwaye ugcwele (,).

29. Imbewu yethanga egcadiweyo

Imbewu yethanga egosiweyo yindawo ephathekayo kunye neshelufu ezinokugcinwa kwidesika yakho.

Ikomityi ye-1/4 kuphela (i-30 yeigram) yembewu yethanga ineekhalori ezili-180, iigram ezi-3 zefayibha, i-15% ye-DV yentsimbi kunye ne-14 yeegramu zokugcwalisa amafutha, uninzi lwazo luvela kumafutha angenasiphumo sentliziyo. Zikwindawo ephezulu kakhulu kwi-zinc-yokunyusa i-zinc zinc (,,).

Ukwenza imbewu eyosiweyo yethanga, yaphosa imbewu eluhlaza kwioyile yomnquma kunye netyuwa lolwandle. Zibeke kwiphepha lokubhaka elinemigca kwaye ubhake imizuzu engama-45 kwi-300 ℉ (150 ℃).

30. Amagxolo e yogurt afriziwe

I-yogurt ye-yogurt efriziwe yinto ehlaziyayo eyenziwe kwi-yogurt ye-Greek kunye neziqhamo ezintsha, ezifana ne-blueberries, onokuyigcina kwifriji yakho yomsebenzi.

Ityebile ngeprotein, ifayibha, ikhalsiyam, kunye nezinye izakha mzimba. Kwaye ngokungafaniyo nevenkile yogcino eqanduselweyo okanye i-ayisi khrim, i-yoghurt ye-yogurt eyenziwe ngamaqebengwana ayiqulathanga iswekile (,).

Ukwenza olu nyango lumnandi, xuba i-yogurt ecacileyo ye-Greek kunye neeblueberries okanye i-strawberries kwaye uyisasaze kwiphepha lokubhaka eligcwele i-wax okanye iphepha lesikhumba. Dlulisela kwisikhenkcezisi kangangemizuzu engama-30 okanye de kubande ngokwaneleyo ukuze uqhekeke.

31. I-smoothies eluhlaza

Ukuzisa i-smoothies eluhlaza ekusebenzeni yindlela elula yokonwabela ukutya okunezondlo ekuhambeni.

Ungazenza ngesipinatshi, iibhanana ezifriziwe, ibhotolo yamantongomane, umgubo weprotein, nokuba kusekwe kwisityalo okanye kubisi lwenkomo. Oku kubonelela ngokulinganisela okuhle kwefayibha, iiprotein, kunye namanqatha asempilweni, okwenza i-smoothie yakho inyango lokugcwalisa (,,,).

32. I-Chia pudding

I-Chia pudding ihlala yenziwe ngembewu ye-chia, ubisi, i-vanilla, iziqhamo kunye neswiti.

Imbewu ye-Chia inesondlo ngokumangalisayo kwaye iphezulu kwi-omega-3 fatty acids, ifayibha, isinyithi kunye necalcium. Ngapha koko, iipunipoyi ezi-2 (35 iigrem) zembewu ye-chia zibonelela ngaphezulu kwe-16% ye-DV yecalcium kunye nama-32% eDV yefayibha ().

Olunye uphononongo olwenziwe ebantwini lubonisa ukuba ukongeza imbewu ye-chia kwisidlo sakusasa kunokunceda ekwandiseni uvakalelo kunye nokunciphisa ukutya kwekhalori, okunokunceda ukunciphisa umzimba ().

Ukwenza i-chia pudding, hlanganisa iipunipoyi ezi-3 (40 iigrem) zembewu ye-chia kunye nekomityi enye (240 ml) yobisi kwingqayi yeglasi. Yongeza iziqhamo ezisikiweyo, imbewu yethanga, intwana yesiraphu yeaple, kunye nencindi yevanilla. Mayihlale efrijini ngobusuku kwaye uyibambe xa usiya emsebenzini kusasa.

Ungayithenga imbewu ye-chia kwiivenkile ezinkulu okanye kwi-Intanethi.

33. Iiprotein ezenziwe ekhaya

Iiprotein ezithengiweyo ezivenkileni zihlala zilayishwe iswekile, nangona iintlobo ezifanelekileyo zinezithako ezilinganiselweyo ziyafumaneka nazo.

Ukuba ufuna ulawulo olupheleleyo kwizinto ezikwi-protein yakho, yenza eyakho ngezithako ezisempilweni ezifana nembewu, amandongomane, ii-nut butter, ikhokhonathi kunye neziqhamo ezomisiweyo.

Yongeza ubumnandi bendalo ngesiraphu yemephu okanye ubusi.

Unokufumana iindlela ezininzi zokupheka kwi-Intanethi nakwiincwadi zokupheka ezizodwa.

Umgca wezantsi

Ukuba nokutya okulula okusempilweni ezandleni yindlela elungileyo yokuhlala unamandla kwaye unemveliso.

Amashwamshwam amnandi kolu luhlu kulula ukwenza, aphathwayo, anesondlo, kwaye anokugcinwa kwidesika yakho okanye ekhitshini lomsebenzi.

Ngokukhetha okunencasa ngolu hlobo, unokuncamathela ngokulula kukutya okusempilweni ekhaya, emsebenzini nasekuhambeni.

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