Ngaba udiniwe emva kokutya? Nantsi kutheni

Umxholo

• Uphengululo lwe

Ixesha lesidlo sasemini liyajikeleza, uhlala kwaye utye, kwaye kwimizuzu engama-20, amanqanaba akho amandla aqala ukuphela kwaye kufuneka ulwe ukuze ugxile kwaye ugcine amehlo akho evulekile. Kukho izizathu ezimbalwa zokuziva udiniwe okanye ukonqena emva kwesidlo sasemini, kodwa ngotshintsho oluncinci, uya kuqala ukuziva unamandla kwaye upompiwe.

Yitya Oku

Ukutya okuphezulu kwisalathiso se-glycemic index (ii-carbs eziphakamisa amanqanaba eswekile yegazi) zii-no-nos ezinkulu njengoko iswekile kwezi zinto zokutya ikhutshwa ngokukhawuleza, ibangela amanqanaba e-insulin ukuba atsho. Banokuqala bakwenze uzive uxakekile kwaye unamandla, kodwa xa iswekile ishiya igazi lakho, uya kuyifumana loo nto yokuqhekeka kwamandla. Ukutya okuphezulu kwisalathiso se-glycemic kubandakanya ukutya okucutshungulwayo kunye nokutya okwenziwe nge-carbs ecoliweyo enje ngesonka esimhlophe, ipasta, irayisi emhlophe, iigels, ukutya okune-fiber encinci, ii-crackers kunye nee-pretzels, izinto ezibhakiweyo, kunye ne-oatmeal yangoko, i-russet kunye neebhatata , ijusi, i-soda, kwaye ngokumangalisayo, imihla, i-melon, i-ananas, iirasentyisi kunye neebhanana.

Kungcono ukutsiba isonka esimhlophe, isongele, kunye nepasta zizonke kwaye uye kwisonka seenkozo ezipheleleyo okanye iinkozo ezipheleleyo ezinje ngequinoa okanye irhasi, okanye ukuba uyatya, qiniseka ukuba zidityaniswe neprotein (20 ukuya kwi-30 gram ) kunye nee-carbs ezilungileyo (i-50 ukuya kwi-65 yeegramu iyonke) kunye nefayibha (ezisibhozo iigrem okanye nangaphezulu) ezifumaneka kwimifuno kunye neziqhamo. Nazi ezinye izimvo ezifanelekileyo zesidlo sasemini.

• Isandwich yeHummus kunye neveggie kwisonka esineenkozo ezipheleleyo kunye neapile ephakathi: 430 yeekhalori, 69.2 iigrem carbs, 16.8 iigrem fiber, i-12.9 yeeprotheyini
• Iitapile ezigcadiweyo, iimbotyi ezimnyama, kunye nesaladi yequinoa: 484 calories, 63.5 grams carbs, 12.6 grams fiber, 15.8 grams protein
• I-Kale yeesame isaladi yenkukhu enesiqingatha sekomityi yeblueberries: 456 calories, 69.9 gram carbs, 10.8 gram fiber, 30.3 gram protein
• Isitya seVeggie burrito esinee-cashews ezilithoba zetyuwa: 466 calories, 62.9 gram carbs, 11.1 gram fiber, 24.1 gram protein
• I-maple-cumin tofu ene-farro: i-calories ezingama-381, i-62.4 gram carbs, i-11.4 grams ye-fiber, i-18.3 gram protein
• I-Butternut squash isobho se-lentil kunye nepere eliphakathi: 356 calories, 68.2 grams carbs, 22.5 grams fiber, 18 grams protein
• Isitya sebhali se-lemon-soy edamame: 541 calories, 62.4 grams carbs, 14.5 grams fiber, 21.9 grams protein
• I-Strawberry banana spinach smoothie kunye ne-12 ye-almonds eluhlaza: 414 calories, 48.1 grams carbs, 10.4 grams fiber, 19.2 grams protein
• Inkukhu eyosiweyo (okanye i-tofu), i-beet, i-apile, isaladi yespinatshi: ii-calories ezingama-460, ii-39.4 iigrem carbs, i-8.3 yeegram ifayibha, 34.3 yeeprotheyini
• Isaladi yaseMexican tempeh quinoa enekomityi enye yamaqunube: 417 calories, 60 grams carbs, 17.8 grams fiber, 18.9 grams protein

Yilumkele Oku

Khumbula uMbulelo? Ayiloturkey nje elikwenza uzive udiniwe-yinyani yokuba ukhe watya kabini (okanye ngaphezulu!) ukutya okuxabisa ukutya ngexesha elinye. Gcina isidlo sasemini phakathi kwama-400 ukuya kuma-500 eekhalori kwaye umzimba wakho awuyi kutyhafa ekusebenzeni ixesha elingaphezulu ukugaya amakhulu eekhalori ngexesha elinye. Sela amanzi okanye i-seltzer endaweni yesoda ukugcina iikhalori ezili-100, khetha iziqhamo zokwenyani ngaphezulu kwencindi yeziqhamo zefayibha eyongeziweyo, kwaye ungalibali malunga nokongezwa okunje ngesiqwenga setshizi osongeze kwi-sammy yakho, la bhegi yeetshipsi, kunye neposi- isidlo sasemini I-Starbucks latte okanye i-cookie-ezo zibaliwe nazo!

Yenza Oku

Ukuhlafunisisa ukutya kwakho kuthatha amandla, ke nceda izinto ngokuhamba hamba imizuzu eli-15 emva kwesidlo. Uphononongo lubonisa ukuba ukuhamba emva kokutya akuphuculi kuphela ukugaya, kodwa kunceda ukucacisa i-glucose egazini, ukunciphisa amanqanaba eshukela egazi emva kokutya. Ayithathi kakhulu; Imizuzu eli-15 ukuya kwengama-20 yanele. Unokuthatha uhambo olufutshane ukuya epakini okanye kwikhefi, wonwabele isidlo sakho sasemini, emva koko uphinde ubuye. Kwaye ii-endorphins ezikhutshwe kukuzilolonga okuncinci zinokukunceda ukucoca intloko kwaye zikwenze uzive unamandla ngakumbi.

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