Amaqhinga okunyusa ukusutha kwaye ungalambi

Umxholo

• 1. Yongeza umthombo weprotheni ekudleni
• 2. Yitya isaladi ngexesha lesidlo sasemini kunye nesangokuhlwa
• 3. Yongeza iimbewu kwizimuncumuncu
• 4. Yitya amafutha amnandi
• 5. Shintsha umgubo wengqolowa nge-oat bran
• 6. Imifuno yemifuno ngexesha lendlala
• 7. Yitya ipopcorn ukulwa nexhala

Ukonyusa ukutyeba emva kwesidlo kunye nokugcina indlala ixesha elide, iindlela ezilungileyo zezi: yongeza iqanda kwisidlo, sebenzisa i-oats endaweni yomgubo kunye nokutya ukutya okutyebileyo kwifayibha, umzekelo.

Kukwabalulekile ukunqanda ukutya okusekwe ikakhulu kwiicarbohydrate ezilula, ezinje ngesonka saseFrance okanye itapioca enebhotolo, ethi icoleke ngokukhawuleza kwaye yonyuse imvakalelo yendlala ngokukhawuleza.

Ukongeza, ukutya okuswiti kakhulu njengecocada, iicookies ezifakiweyo okanye ibrigadeiro kufuneka ihlale ithintelwe kuba kuhlala kunzima ukuyeka ukutya, nokuba indlala sele idlulile ukubonelela ngokonwaba. Nazi ke iindlela ezi-7 zokutya kakuhle kwaye ufumane ukwanela ngakumbi:

1. Yongeza umthombo weprotheni ekudleni

Iprotein sisakha-mzimba esona sizisa ukutya emzimbeni, kwaye sinokufumaneka kukutya okufana namaqanda, inyama, inkukhu, itshizi kunye neyogathi. Ukongeza, iiproteni zisebenzisa iikhalori ezininzi ngexesha lokwetyisa kwaye zibalulekile ekwandiseni ubunzima bemisipha emzimbeni, ukunceda kwinkqubo yokuhla kwesisindo.

Ke, ukugcina indlala ixesha elide, kuya kufuneka ungeze ubuncinci iqanda elinye, isilayi setshizi okanye i-fillet encinci yenkukhu kwisidlo, okanye ukhethe ukusebenzisa i-omelet eyenziwe ngamaqanda amabini kwaye ifakwe itshizi okanye imifuno kwisidlo sakusasa kusasa okanye isidlo sangokuhlwa, umzekelo. Thatha umzekelo wamaqebengwana amancinci amancinci amathandathu atyebileyo.

2. Yitya isaladi ngexesha lesidlo sasemini kunye nesangokuhlwa

Imifuno ityebile kwifayibha kwaye iphantsi kweekhalori, nto leyo eyonyusa imvakalelo yokuhlutha kwaye igcina ukutya kunciphile kwiikhalori.

Ke, ukutya isaladi ngexesha lesidlo sasemini kunye nesangokuhlwa kunceda ukunciphisa ukusetyenziswa kwerayisi, ipasta, umgubo kunye neminye imithombo yeecarbohydrate evuselela ukutyeba. Ukongeza, imifuno ikwiivithamini kunye neeminerals, kubalulekile ekusebenziseni imetabolism kunye nokukhuthaza ukunciphisa umzimba.

3. Yongeza iimbewu kwizimuncumuncu

Kuba zityebile kwifayibha, imbewu efana ne-chia, i-flaxseed kunye ne-sesame zezona zikhetho zibalaseleyo zokubandakanya amashwamshwam, kwaye kufuneka wongeze i-1 ukuya kwi-2 yeetispuni zembewu kwiyogathi, ukuzaliswa kwesandwich, isaladi yeziqhamo okanye ijusi. Ke, i-snack iba nesondlo ngakumbi kwaye iya kukunika ukoneliseka ixesha elide.

Ukongeza kwimbewu, unokusebenzisa iBran Wheat, etyebile kwifayibha kwaye iphantse ayinazikhalori, kwaye inokongezwa ngokulula kwizidlo ezingenamqolo kuba ayinancasa kwaye ayitshintshi incasa yesidlo. Jonga iingcebiso kunye nemizekelo yokongeza imbewu kwizidlo.

4. Yitya amafutha amnandi

Amafutha alungileyo azisa ukwanela kakhulu kuba athatha ixesha elide ukwetyisa, ukongeza ekuncedeni ukunciphisa ukudumba emzimbeni kunye nokuphucula amanqanaba e-cholesterol.

Ke, ezinye iindlela ezinokuthi zisetyenziswe kukutya iiyunithi ezi-5 ukuya kwezi-10 zamandongomane e-cashew kwizidlo ezi-snacks, ukutya i-avocado okanye ikhokhonathi, njengoko ziziqhamo ezinamanqatha, kunye nokutya iintlanzi ezifana ne-tuna, isardadi kunye ne-salmon ubuncinci i-3x / iveki.

5. Shintsha umgubo wengqolowa nge-oat bran

I-oat bran ngumthombo osempilweni we-carbohydrate, kunye nokuba sisityebi kwifayibha. Ngokungafaniyo nomgubo wengqolowa omhlophe, unesalathiso esisezantsi se-glycemic, kwaye awukhuthazi ukuveliswa kwamafutha emzimbeni. Ukongeza, i-oats iphucula iintyatyambo zamathumbu kunye nokulwa ukuqhina, ukunciphisa ukuveliswa kwegesi kunye nokulwa nokwetyisa okungalunganga.

Ukongeza kwi-oat bran, eminye imifuno esempilweni yi-oatmeal, umgubo weamangile, umgubo wekhokhonathi, umgubo erayisi omdaka kunye nomgubo wengqolowa. Funda ukusebenzisa i-oats ukunciphisa umzimba.

6. Imifuno yemifuno ngexesha lendlala

Phakathi emini, xa indlala ihlasela, ukhetho olufanelekileyo kukutya izinti zemifuno ezinje ngeminqathe, iziqu zeseleri, iintliziyo zesundu, ikhukhamba laseJapan, amasebe eseleri, ipepile ebomvu nephuzi.

Ukwenza izinti zokutya, sika nje imifuno emile ngendlela yeetshipsi kwaye uyigcine kwifriji, kwaye ungayisebenzisa njengokutya okulula xa kukho indlala okanye ukuba uziva ufuna ukuhlafuna ixhala.

7. Yitya ipopcorn ukulwa nexhala

I-Popcorn lukhetho olukhulu lokulusebenzisa ngexesha ubetha uxinzelelo, njengoko ityebile kwifayibha kwaye ineekhalori ezimbalwa kunakutya njengetshokholethi okanye iichips, kwaye isakuvumela ukuba uhlafune okuninzi, okunceda ukunciphisa uxinzelelo.

Ukufumana izibonelelo eziphezulu, khetha ukwenza i-popcorn kwi-microwave, ngaphandle kokongeza amanqatha, kunye nexesha kunye namayeza afana ne-oregano kunye neparsley, ukongeza ityuwa encinci yencasa. Jonga indlela yokulungisa i-microwave popcorn kunye nendlela yokuyisebenzisa ngaphandle kokufumana amafutha.

Jonga kwakhona izongezo ezinceda ukunciphisa indlala kule vidiyo ilandelayo: