Ukutshintshwa okunempilo kwe8 yokutya neziselo zemihla ngemihla

Umxholo

• 1. Endaweni yekhofi ecekeceka zenzele ekhaya, iswekile ephantsi yeswekile
• 2. Sela amanzi ahlwahlwazayo, iti eluhlaza, okanye ikombucha endaweni yesoda
• 3. Zama i-oatmeal, i-chia pudding, okanye iparfait yeyogathi endaweni yesiriyeli eneswekile
• 4. Khetha ibhari yegranola esempilweni okanye eyenziwe ekhaya
• 5. Zama iti nekofu endaweni yeziselo zamandla
• 6. Yonwabela imifuno esikiweyo, iitshiphusi zokwenza inyama zasekhaya, okanye iichickpeas ezigcadiweyo endaweni yeetshiphusi
• 7. Zama ukutya okuziinkozo okupheleleyo, isonka esityatyelweyo okanye ezinye iindlela ezingenazinkozo endaweni yesonka esimhlophe
• 8. Tshintshela kwiziqhamo ezomisiweyo, kwiibhola zamandla, okanye kwiziqhamo ezimnyama-zigqunywe itshokholethi kwilekese eneshukela
• Ngaba Unqwenela Iswekile? Yitya oku endaweni yoko
• Umgca wezantsi

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

Isiriyeli ezineswekile, isonka esimhlophe, isoda, imivalo yegranola, kunye neziselo zamandla yimizekelo yokutya neziselo abantu abaninzi abazisebenzisa mihla le.

Nangona ezi zinto zinokuba lula kwaye zimnandi, zinokuyenzakalisa impilo yakho ukuba uzitya rhoqo.

Ngethamsanqa, izinto ezingena endaweni esempilweni kwizinto ezininzi kulula ukuzithenga okanye ukuzenza ekhaya.

Nazi ii-swaps ezisempilweni zokutya neziselo zemihla ngemihla.

1. Endaweni yekhofi ecekeceka zenzele ekhaya, iswekile ephantsi yeswekile

I-Creamer inika ikofu incasa egudileyo, eswiti kwaye iza neendidi ngeendidi zescrumptious flavour, ezinje nge spice yethanga kunye ne peppermint mocha.

Nangona kunjalo, igcwele iswekile eyongeziweyo, ihlala ikwimo yesiraphu yengqolowa ephezulu-fructose-iswiti edityaniswe neziphumo ezibi zempilo ezinje ngomngcipheko okhulayo wokufumana ubunzima ().

Ngapha koko, uninzi lweekhrimu zekofu zinemibala yokufakelwa, izinto ezisigcinayo, kunye nezinto ezomeleleyo njenge carrageenan ().

Ababambeleyo kulula ukuba benze.

Ukufumana i-milk-free, i-ingredient-ingredient creamer enye indlela ephantsi kwishukela eyongeziweyo, sebenzisa le recipe elula kodwa emnandi:

• Inye ye-13.5-ounce (400-ml) enebisi elipheleleyo okanye elincitshisiweyo lobisi lwekhokhonathi
• 1 icephe (15 ml) yesiraphu yemephu (okanye ngaphezulu ukungcamla)
• 1 ithisipuni (5 ml) yesicatshulwa sevanilla

Beka nje izithako ebhotileni okanye kwiglasi yeglasi yemason kwaye ugungqise kakuhle. Yigcine kwifriji ukuya kuthi ga kwiveki e-1 okanye umise emkhenkceni kwiitreyini zekhephu zokugcina ixesha elide.

Ukuba ufuna ukuzama ezinye iincasa, zama ukongeza idash yesinamoni okanye isicatshulwa secoconut. Ngamaxesha athile onyaka, yongeza icephe lepenice purée kunye nepinki yepice spice spice.

Shake i-creamer yakho kakuhle ngaphambi kokuyisebenzisa.

2. Sela amanzi ahlwahlwazayo, iti eluhlaza, okanye ikombucha endaweni yesoda

Iziphumo ezibi zempilo yesoda kunye nezinye iziselo ezineswekile ziqinisekisiwe kwiminyaka yophando lwenzululwazi.

Umzekelo, isoda inxulunyaniswa nokwanda komngcipheko wesifo seswekile, ukutyeba kakhulu, isibindi esinamafutha, kunye nesifo se-metabolic syndrome - iqela leempawu ezibandakanya uxinzelelo lwegazi oluphezulu kunye neswekile ephezulu yegazi ().

Nangona abantu abaninzi becinga ukuba ukutshintshela kwisoda yokutya yeyona ndlela ilungileyo, inokwandisa umngcipheko weemeko ezinje ngesifo se-metabolic syndrome kunye ne-stroke ().

Ukuba usela isoda rhoqo, cinga ukuzama ezi ezinye iziselo ezihlwahlwazayo endaweni yoko:

• Kufakwe amanzi ahlwahlwazayo. Phosa izilayi zeziqhamo zakho ozithandayo ube kwibhotile yamanzi amenyezelayo ukuze ube nesinambitheka, endaweni yesoda esempilweni.
• Iti eluhlaza ehlwahlwazayo. Ukuba unqwenela ukulungiswa kwe-caffeine, iimveliso zeti eluhlaza eziqaqambileyo ezinje nge-SOUND okanye iMinna ziqulathe iswekile encinci kakhulu kunesoda. Unokwenza ngokwakho usebenzisa le recipe.
• Kombucha. Ukukhaba ubumnandi obufihlakeleyo kunye nezibonelelo ezongeziweyo zezempilo zeprobiotic, bamba iswekile esezantsi kombucha. Ingqondo ecacileyo kaGqirha kunye neGinger Turmeric flavour ziqulathe kuphela iigram ezili-10 zeswekile nge-14-ounce (415-ml).

Gcina ukhumbula ukuba amanzi acocekileyo yeyona nto ukubheja kwakho kukuhlala uhlanjululwe imini yonke.

3. Zama i-oatmeal, i-chia pudding, okanye iparfait yeyogathi endaweni yesiriyeli eneswekile

Isitya sokutya sisidlo sakusasa esityiwa ngabantu abaninzi. Ngelixa ezinye iindlela zibhetele kunezinye, uninzi lweesiriyeli zihlala zineswekile eninzi kwaye ziphantsi ekugcwaliseni ii-macronutrients ezinje ngeprotein kunye nefayibha.

Ngaphezu koko, ukutya okuziinkozo okuneswekile okuthengiswa kubantwana kuhlala kugcwele isiraphu yengqolowa ene-fructose ephezulu kunye nedayi yokutya eyenziweyo enje nge-Red 40- enokuthi inxulunyaniswe nemicimbi yokuziphatha kubantwana abanovakalelo (,).

Olunye uhlobo olusempilweni, khetha enye yezi proteni ziphezulu, isidlo sakusasa esinefibre ephezulu:

• Oatmeal. I-Oatmeal yindlela yendalo yokutya okuziinkozo ephezulu kwi-fiber kunye neprotheni. Zama ukusebenzisa i-oats ecacileyo, esongiweyo, okanye esisikiweyo kunye nezinto ezinesondlo ezinje ngamaqunube, amandongomane, ikhokhonathi engenashukela kunye nebhotolo yebhotolo ().
• I-Chia pudding. Ukutya okumnandi kancinci kodwa okunefayibha okulungele abantwana, zama leresiphi iphambili ye-protein chia pudding.
• Iparfait yeyogathi. Uluhlu olupheleleyo okanye i-2% ye-yogurt yogurt kunye namajikijolo amatsha, i-coconut engenashukela, kunye ne-almonds echotshoziweyo yokuzalisa ukutya kwasekuseni.

Ngaphezulu, iiresiphi ezenziwe ekhaya okanye iigranola kulula ukuzifumana kwi-Intanethi.

4. Khetha ibhari yegranola esempilweni okanye eyenziwe ekhaya

Imivalo yeGranola lukhetho lokutya okulula kubantu abaninzi. Nangona kunjalo, uninzi lweebhari zegranola ezidumileyo zizaliswe iiswekile ezongeziweyo kunye nezinye izithako eziswiti, ezinje ngeetshiphusi zeetshokholethi okanye iidyasi.

Konke okufanayo, iimveliso ezininzi zivelisa ukhetho olusempilweni. I-Thunderbird, i-RX, i-Purely Elizabeth, kunye ne-Autumn's Gold granola bar yimizekelo embalwa esebenzisa ukutya okupheleleyo kunye nokupakisha iiprotheyini ezininzi kunye nefayibha.

Ukongeza, unokuzama iresiphi eyenziwe ngegranola eyenziwe ekhaya, enje ngale. Isezantsi iswekile eyongeziweyo kwaye isebenzisa izithako ezisempilweni ezinje ngamandongomane, i-oats, iimbewu, ikhokhonathi, kunye neziqhamo ezomisiweyo.

5. Zama iti nekofu endaweni yeziselo zamandla

Abantu abafuna ukukhawulezisa ngokukhawuleza ukubanika amandla ngalo mhla wabo bahlala bejika kwiziselo zamandla.

Ngelixa ezi zinto ziselwayo zinokunyusa uxinzelelo kunye nokugxila, uninzi lwazo zibambe isixa esikhulu seswekile kunye nezinto ezikhuthazayo. Ukuba ziselwe kakhulu, ezi ziselo zinokubangela imiba emininzi yempilo, enjengokubetha kwentliziyo okukhawulezayo kunye nokonakala kwezintso ().

Uninzi lweziselo ezingenaswekile, ezine-caffeine zenza ii-stand-ins ezifanelekileyo zeziselo zamandla, zikwenza ungabinaziphumo zecala zingafunekiyo ().

Oku kubandakanya iti eluhlaza, iti emnyama, iti ye-oolong, iqabane kunye nekofu.

Ngapha koko, banokubonelela ngezinye izibonelelo ngokunjalo. Umzekelo, iti eluhlaza ipakishwe ngama-antioxidants anokunyusa impilo yentliziyo kunye nokunceda ukuthoba amanqanaba eswekile yegazi (,).

Ukuhlala uqaphele kwaye ujolise, unokwenza nolunye utshintsho kwindlela yokuphila, njengokufumana ukulala ngakumbi, ukutya ukutya okusempilweni, kunye nokunciphisa uxinzelelo. Ngale ndlela, awuyi kuxhomekeka kwizikhuthazi.

6. Yonwabela imifuno esikiweyo, iitshiphusi zokwenza inyama zasekhaya, okanye iichickpeas ezigcadiweyo endaweni yeetshiphusi

Nencasa yazo enetyiwa kunye nokuthungwa okuxineneyo, iitshiphusi zilungile kakhulu.

Nangona kunjalo, imifuno esikiweyo, efana nekhukhamba, iminqathe, iseleri, iradishes, kunye nedayikon ikwanikezela ngesiqholo esonelisayo. Ngaphezu koko, zilayishwe ngefiber, iivithamini, iiminerali, kunye nee-antioxidants.

Bhanqa iiveggies zakho ngokudipha okunesondlo njenge-guacamole, i-hummus, okanye idiphu yebhontshisi emnyama yokugcwalisa, okune-snack snack.

Nazi ezinye izinto ezinokubambela chip ezinempilo:

• Iichips zekhale. Ziphantsi kweekhalori kodwa zigcwele izakha-mzimba, iichips zakudala ziza kwiindidi ezahlukeneyo. Unokwenza iichips ze-cheesy ze-kale ngokulandela le recipe.
• Iichips ze-Beet. Beet yimifuno enemibala eqaqambileyo enikezela ngezibonelelo ezininzi, ezinje ngokunciphisa ukudumba kunye nokunyusa impilo yentliziyo. Zimnandi xa zenziwe zazixinene, ziitshiphusi ().
• Iichickpeas ezigcadiweyo. Iichickpeas zilayishwe ngefayibha kunye nemagnesium - isimbiwa esibalulekileyo kulawulo lweswekile yegazi kunye nokusebenza kwentliziyo. Landela le iresiphi ukwenza iichickpeas ze-crispy zokwenza enye i-chip efanelekileyo ().

Unokwenza kwakhona i-plantain, i-zucchinis, iparsnips, isitshalo seqanda, iminqathe, kunye neeradishes kwiitshipsi ezinesondlo ehovini.

Ukongeza, ngokugcoba izilayi zamazambane okanye iitapile, unokwenza enye indlela esempilweni yokuthenga iitshiphusi zeetapile, ezihlala zineekhalori ezininzi, ioyile kunye netyuwa.

7. Zama ukutya okuziinkozo okupheleleyo, isonka esityatyelweyo okanye ezinye iindlela ezingenazinkozo endaweni yesonka esimhlophe

Abantu abaninzi bakhetha ukuthamba, umqamelo wesonka esimhlophe ngaphezulu kwesonka esinjengengqolowa okanye irye. Nangona kunjalo, njengazo zonke iimveliso zengqolowa esulungekisiweyo, isonka esimhlophe asiboneleli ngexabiso lesondlo, njengoko isezantsi kwifayibha, iiprotein, iivithamini, iiminerali, kunye nee-antioxidants ().

Kananjalo, ukuyitshintsha ngeendlela ezinesondlo kunokuyiphucula impilo yakho.

Ukuba ukhangele isonka esisempilweni, khetha ingqolowa iphelele, uhlobo oluhlumayo, olufana nesonka sikaHezekile. Iphezulu kwiprotheyini kunye nefayibha, kwaye inkqubo yokuntshula inokunyusa ukubakho kwezinongo ezithile kwaye inciphise isonka kwizinga leswekile yegazi lakho (,).

Kwaye unokukhetha kwizinto ezininzi ezimnandi, ezingenanto yokutya, kubandakanya:

• Iitapile eziswiti Umzimba omncinci, iigwele zeetapile zibeka endaweni efanelekileyo yesonka esimhlophe. Ibhatata yetapile ayisi sondlo kuphela kodwa ikwasebenza ngeendlela ezahlukeneyo, njengoko inokudityaniswa phantse naso nasiphi na isithako ().
• I-Swiss chard okanye i-lettuce isonge. Ukusonga izithako zesandwich kwigqabi le-chard yaseSwitzerland okanye i-lettuce yamaRoma kunokunciphisa ngokubonakalayo ukutya kwakho kwekhalori. Kwaye le mifuno iluhlaza igcwele iivithamini, iiminerali, kunye nee-antioxidants (,).
• Iminqwazi yamakhowa ePortobello. Amakhowa ePortobello apakishwe ngezakha mzimba ezinjengeevithamini ze-B, ifayibha kunye ne-selenium. Ngapha koko, ziphantsi kweekhalori ().

I-butternut squash toast, isonka se-cauliflower, isonka seflakisi, kunye ne-100% yesonka sesonka zezinye iindlela ezinempilo onokuzisebenzisa endaweni yesonka esimhlophe.

8. Tshintshela kwiziqhamo ezomisiweyo, kwiibhola zamandla, okanye kwiziqhamo ezimnyama-zigqunywe itshokholethi kwilekese eneshukela

Ukonwabela unyango olumnandi ngamanye amaxesha kusempilweni ngokugqibeleleyo. Nangona kunjalo, ukutya ukutya okuneswekile njengeelekese rhoqo kunokonyusa umngcipheko weemeko ezinje ngokutyeba, isifo seswekile, kunye nesifo sentliziyo ().

Okwangoku, kulula ukuthenga okanye ukwenza iilekese ezininzi ezithandekayo ngokwemvelo. Oku kubandakanya:

• Isiqhamo esomileyo. Iziqhamo ezomileyo zingumthombo wobumnandi ohambisa ixabiso lesondlo ngaphezu kweelekese. Zama ukutshintshela iilekese ngexabiso elincinci lamaqunube amisiweyo angenaswekile, imango, okanye iiapile ().
• Iibhola zamandla. Iibhola zamandla ezenziwe ngabantu zipakisha ubutyebi bezondlo. Zama le recipe, elinganisa izithako eziswiti kunye neeprotein ezityebileyo.
• Isiqhamo esigutyungelwe yitshokholethi emnyama. Ukutyisa ukutya okuswiti ngokwendalo okunje ngamanqatha ebhanana okanye amaqunube kwi-chocolate emnyama ene-antioxidant yenye indlela esempilweni yokwanelisa iinkanuko zakho zeelekese ().

I-Smoothies, i-yogurt parfaits, kunye neziqhamo ezitsha kunye nebhotolo ye-nut zezinye iindlela ezinempilo ukuba ujonge ukunciphisa iilekese.

Ngaba Unqwenela Iswekile? Yitya oku endaweni yoko

Umgca wezantsi

Njengoko ubona, ukwenza ukutshintshwa okunempilo kokutya kwemihla ngemihla kunye nokusela kunokuba lula kwaye kumnandi.

Kwaye ukunciphisa ukutya kwakho ikharori etyebileyo, ukutya okunezakha mzimba ngokukhetha ukutya okuninzi kunokuphucula impilo yakho.

Zama ezinye zeendlela ezinencasa ezidweliswe apha ngasentla xa unqwenela i-snack okanye ulungiselele ukutya kwakho okulandelayo.