Izisombululo zokutya ezilula

Umxholo

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1. Yitya kaninzi-kwaye wongeze ezinye iiprothini

Isicwangciso: Tshintshela kwizidlo ezibini okanye ezithathu ezikhulu ukuya kwezintlanu okanye ezintandathu ezincinci kwiikhalori ezingama-300 ukuya kuma-400.

Inzuzo yokulawula ubunzima: Ngokutya rhoqo, awunakufane ube nedyudyu kunye nesikhafu phantsi kwayo yonke into oyibonayo. Xa usitya isidlo sasemini nasemva kwemini, awulambi ngexesha lesidlo sasemini okanye emva komsebenzi, ke awuyi kubuya uze kuzinkcinkca ngotywala. Kwisidlo ngasinye okanye kwi-snack, yitya zombini iiprotein kunye ne-carbs, ezinje nge-cereal enobisi, i-apile enebhotela yamandongomane okanye isandwich yeTurkey. Iiprotheni zithatha ixesha elide ukwetyisa kunee-carbs, ke uya kuhlala wanelisekile ixesha elide. Isifundo esincinci seYale sibonise ukuba xa abasetyhini besitya isidlo sasemini esineprotein ephezulu, batya iipesenti ezingama-31 ezimbalwa zeekhalori kwisidlo sangokuhlwa kunangexesha lesidlo sasemini esine-carb ephezulu. Ingcebiso: Zama ukongeza ii-ounces ezingama-2-3 zentlanzi okanye ibele lenkukhu kwisidlo sakho sasemini.

Ibhonasi yezempilo: Ngokutya rhoqo uya kugcina amandla akho, uxinzelelo kunye namanqanaba ophaphile- kwaye uya kuyikhusela amandla okuhamba emva kwemini aqhelekileyo phakathi kwabafazi. Ngaphezu koko, kunokwenzeka ukuba utye ukutya okunesondlo ngakumbi ngenxa yokuba awuyi kuzintyintya kwaye ulayishe kwiikhalori ezingenanto.

2.TSHINTSHA IIMBALI ZONKE

Isicwangciso: Ngokufuthi kangangoko kunokwenzeka, khetha iimveliso eziziinkozo ezipheleleyo ngaphezu koogxa bawo abasulungekileyo. Umzekelo, zama irhasi okanye ibulgur endaweni yerayisi emhlophe. Yitya isonka sengqolowa endaweni yengqolowa emhlophe okanye etyetyisiweyo, i-oatmeal endaweni yegrits, i-Grape-Nuts endaweni ye-Special K, okanye okubi nakakhulu, i-Cap'n Crunch. Nasi isizathu sokuba kufuneka ufunde iilebhile zesondlo:

* Isonka seBran for Life sineegram ezi-5 zefayibha kwisilayi ngasinye-iikhalori ezingama-80-ngelixa iFama yePepperidge izonka ezicekethekileyo ezimhlophe nazo zineekhalori ezingama-80 kodwa zero iigrem zefiber.

I-ounce enye yamaGrikhi-Amantongomane iqulethe i-2.5 gram yefayibha kunye neekhalori ezili-104 ngelixa i-ounce eyodwa ye-Special K ine-0.88 gram ye-fiber kunye ne-calories eziyi-105 (i-1 enye yeCap'n Crunch ine-0.9 gram ye-fiber kunye ne-113 calories-kunye iswekile).

Inzuzo yokulawula ubunzima: Ukutya okuziinkozo okugcweleyo kuyachwayitiswa kwaye kuyanelisa. I-fiber yabo ibenza bazalise ngakumbi, ke uya kutya kancinci kwaye ungalambi ngokukhawuleza. Ingcebiso: Yitya ingqolowa enye iphelele kwisidlo ngasinye.

Ibhonasi yezempilo: Ukutya okune-fiber ephezulu njengokutya okuziinkozo kuyanceda ukukhusela isifo sentliziyo, isifo seswekile kwaye, kunokwenzeka, nomhlaza webele, ipancreas kunye nekholoni. Zinee-trace minerals ezihluthwe kwimveliso yokutya esulungekisiweyo.

3. YONGEZELA ISIQHAMO NEMIFUNO KUSIDLO NGASINYE

Isicwangciso: Oku akuthethi ukongeza ijusi yeziqhamo okanye isiselo seveggie-esihlala singenayo ifayibha, iivithamin ezingahoywanga kunye neekhalori ezininzi-kwisidlo sasemini kunye nesidlo sangokuhlwa. (Ukwenza i-ounce e-6 ye-Tree Top Apple Juice iqulethe ii-calories ezingama-90 kunye ne-0.2 gram kuphela ye-fiber-engekho bhetele kune-Hi-C Candy Apple Cooler. Kuya kufuneka wongeze isiqhamo esipheleleyo kunye nemifuno yonke. Okanye, ukuba ukuzongeza ngexesha lokutya akulunganga, unokujolisa nje ukuphinda kabini ukuthatha kwakho kokubini.

Isibonelelo sokulawula ubunzima: Ukuziva unelisekile, udinga umlinganiselo othile wobunzima esiswini sakho. Isiqhamo esipheleleyo okanye imifuno iya kukunika loo mvakalelo yokuhlutha. Intsingiselo, uya kudla kancinci ngexesha nasemva kokutya kwakho. Ingcebiso: Khetha iziqhamo kunye nemifuno ngombala onzulu.

Ibhonasi yezempilo: Iziqhamo kunye nemifuno zilayishwe iivithamini kunye nee-phytochemicals. Zininzi izondlo ezithintela isifo sentliziyo kunye nomhlaza, ezihlala zilahleka xa sisebenzisa iziqhamo kunye nemifuno ibe yincindi. Ke ukuthengisa ijusi kwimveliso yonke kunokunciphisa umngcipheko kwezi zifo.

4. KHETHA IIMVELISO ZObisi EZINGAFUTHANGA ANGAPHANTSI

Isicwangciso: Ngokuthe chu sebenza indlela yakho ukusuka kumanqatha apheleleyo ukuya kunciphise amanqatha ukuya kwi-fat-fat ukuya kubisi olungenamanqatha, iyogathi, ice cream kunye netshizi. Ukuba ixesha lokugqibela uthabathe isonka samasi esinamafutha asezantsi sinambithe irabha, yizame kwakhona. Iimveliso ezinamafutha asezantsi ziphuculwe kakhulu.

Inzuzo yokulawula ubunzima: Le yindlela elula yokugcina kwiikhalori ngaphandle kokuncama incasa. Ii-ounces ezine ze-cottage cheese eziqhelekileyo zineekhalori ze-120, xa kuthelekiswa ne-100 yeekhalori ze-2 ekhulwini, i-90 yeekhalori ze-1 ekhulwini kunye ne-80 ye-fat-free. I-ounce enye ye-Cheddar cheese ine-114 calories kunye ne-6 gram yeoli egcweleyo; I-1 i-ounce encitshisiweyo-fat Kraft cheese ineekhalori ze-90 kunye ne-4 grams yamafutha ahluthayo. Enye ye-Breyers vanilla ice cream ineekhalori ezili-150 kunye neegram ezi-5 ezigcweleyo ezityebileyo; IHägengen Dazs ineekhalori ezingama-270 kunye neegram ezili-11 ezigcwele amafutha; I-Breyers Light ineekhalori ze-130 kunye ne-2.5 grams yamafutha agcweleyo. Icebiso: Gxininisa ekusikeni amafutha ahluthayo.

Ibhonasi yezempilo: Unciphisa kakhulu amafutha ahluthayo, uhlobo olwandisa ingozi yesifo senhliziyo. Ngokomzekelo, ii-ounces ezi-4 ze-cottage cheese eziqhelekileyo ziqulethe i-3 gram yeoli egcweleyo, xa kuthelekiswa ne-1.4 gram ye-cottage cheese enamafutha ancitshisiweyo, ngaphantsi kwe-1 gram ye-fat-fat and no fat saturated for free-free. Iingcali zicebisa ukunciphisa amanqatha agcweleyo angadluli kwiipesenti ezili-10 zeekhalori ezipheleleyo, eziguqula iigram ezingama-22 ngosuku kwisondlo seekhalori ezingama-2,000.

5. SEZA AMANZI ANGAKUMBI

Isicwangciso: Abasetyhini kufuneka basele iikomityi ezili-9 zolwelo mihla le, ngaphezulu ukuba uyazilolonga, kodwa uninzi lisebenzisa iikomityi ezi-4-6 kuphela ngosuku. Gcina ibhotile yamanzi kwidesika yakho, kubhaka wakho nakwimoto yakho.

Inzuzo yokulawula ubunzima: Ukusela amanzi kukwenza uzive uhluthi, ngoko kusenokwenzeka ukuba utye kancinci, kwaye kukunceda ukuba ungatyi xa ungalambanga. Uninzi lwabantu lubuyela ekutyeni xa lunxaniwe. Icebiso: Sela amanzi endaweni yeziselo ezineswekile kunye nejusi zokufaka amanzi kunye nokonga iicalories.

Ibhonasi yezempilo: Ukuhlala kakuhle ngamanzi kunokunciphisa umngcipheko wezifo, kubandakanya umhlaza wekolon, ibele kunye nesinyi. Kwesinye isifundo, abafazi abavakalisa ukusela ngaphezulu kweiglasi ezintlanu zamanzi ngosuku babenomngcipheko ophantsi we-45 wepesenti yomhlaza wekolon kunabo basela ezimbini okanye ezimbalwa.

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