I-17 ekhawulezileyo nesempilweni yokutya imifuno

Umxholo

• 1. Ibhotolo yebhotolo eneziqhamo
• 2. Iincindi zeshizi
• 3. Iipelepele zebell kunye nehummus
• 4. Iipeyusi ezosiweyo
• 5. Ipapa
• 6. Amandongomane
• 7. I-yogurt eneziqhamo
• 8. Iichips zekhale
• 9. I-Cottage cheese
• 10. Iigreen smoothies
• 11. I-edamame ebisiweyo
• 12. Umxube womzila
• 13. Iimbewu zethanga
• 14. Oatmeal
• 15. Amaqanda abilisiwe
• 16. I-Guacamole kunye neetshipin chips
• 17. Iibhola zamandla ezenziwe ngumntu
• Umgca wezantsi

Ukukhetha amashwamshwam anesondlo ukuwonwabela imini yonke yeyona nto iphambili kuyo nayiphi na indlela yokutya esempilweni- kubandakanya ukutya kwemifuno.

Ngelishwa, ukutya okuninzi okukhawulezayo kunye nokulula kunika okuncinci ngokwemiqathango yesondlo ngaphandle kweekhalori ezingaphezulu, isodiyam, kunye neswekile eyongeziweyo.

Okwangoku, ukufumana ukhetho lokutya okutyiwa ngokulula, okuphathekayo, kunye nesondlo akufuneki kube ngumceli mngeni.

Nazi iingcamango ezili-17 ezikhawulezayo nezisempilweni zokutya imifuno.

1. Ibhotolo yebhotolo eneziqhamo

Ukudibanisa iziqhamo zakho ozithandayo kunye nebhotolo yebhotolo yenza ukuba kube lula, ukugcwalisa, kunye nokutya okukhawulezayo okusekwe kwisityalo onokonwabela naphina.

Iziqhamo ezinje ngeeapile, iibhanana, kunye namaqunube zilayishwe ngee-antioxidants kwaye ziphezulu kwifayibha ekunceda uzive ugcwele phakathi kwezona zinto ziphambili ().

Okwangoku, i-nutter butters-efana ne-almond, ipeanut, okanye i-cashew butters-ihambisa idosi eyonwabisayo yeeprotheyini kunye namafutha asempilweni.

2. Iincindi zeshizi

Izinti ze-Cheese ziyisiphatho esiphucukileyo nesilungeleyo ukunceda ukunqanda iminqweno ekuhambeni.

Nangona iprofayili yesondlo echanekileyo iyahluka ngokuxhomekeke kuhlobo kunye nohlobo lweshizi, itshizi inamathela ngokubonelela nge-5-7 yeeprotheyini kwi-ounce enye (28-gram) isebenza.

Iiprotheyini yeyona macronutrient izalisa kakhulu, isenza itshizi ibe yeyona ndlela iphambili yokutya okunezityalo ().

Le snack ikwangumthombo olungileyo wecalcium, isezimbiwa esiphambili esinceda ukomeleza amathambo akho namazinyo ().

3. Iipelepele zebell kunye nehummus

Iipelepele zebell kunye nehummus yindlela esempilweni, esekwe kwizityalo kwiitshipsi zemveli kunye nokudipha.

Iipelepele zeBell aziboneleli kuphela ngokutya okwanelisayo njengeetshipsi okanye ii-crackers kodwa zikwaphantsi kweekhalori kwaye ziqulathe ifayibha, ivithamin C, kunye nevithamini A.

Kwaye, ukuntywila kwi-hummus kunokunceda ekunyuseni iiprotheyini kunye nefayibha ngelixa ugcina ikhalori yakho iphantsi.

4. Iipeyusi ezosiweyo

Iichickpeas zilayishwe ngeprotein, ifayibha, kunye neevithamini kunye neeminerali ezinje nge manganese kunye nefolate.

Eyona nto ibaluleke kakhulu, ii-chickpeas ezigcadiweyo kulula ukuzenza ekhaya ngokujula ii-chickpeas eziphekiweyo ngeoyile ye-olive kunye nokukhetha kwakho izinongo okanye isinongo ngaphambi kokubhaka kwi-400 ° F (200 ° C) kangangemizuzu engama-20-30.

Ipepile yeCayenne, umgubo wegalikhi, umgubo wesilili, ikumin, isinamon, kunye nenutmeg zonke zizinto ekunokukhethwa kuzo ukunceda ukucoca iichickpeas zakho.

5. Ipapa

I-Popcorn sisondlo, ukutya okuneekhalori ezisezantsi ezinomthombo omkhulu wezimbiwa i-phosphorus, i-magnesium kunye ne-zinc.

Ikwindawo ephezulu kwimanganizi - ityuwa ebandakanyekayo ekwetyisweni, ukusebenza komzimba, imveliso yamandla, kunye nempilo yengqondo ().

Qiniseka ukuba ukhetha i-popcorn enomoya-moya endaweni yokupakisha kwangaphambili okanye iintlobo zemicrowave, ezihlala zipakishwe ngeekhalori, amafutha kunye nesodiyamu.

Ukufumana i-flavour eyongezelelweyo, zama ukwenza i-popcorn yakho ephume ngumoya nge-paprika, i-anyanisi powder, iParmesan yemifuno, okanye iparsley.

6. Amandongomane

Amantongomane - njengama-almond, i-walnuts, i-cashews, kunye ne-pistachios-zinika ubutyebi bezinto ezibalulekileyo, kuquka amafutha enempilo, i-fiber, iprotheni, i-magnesium, isinyithi kunye ne-calcium.

Ukongeza ekubeni mninzi ngokumangalisayo, uphando lubonisa ukuba ukongeza amandongomane kwisidlo sakho kunokunciphisa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo seswekile, kunye neentlobo ezithile zomhlaza njengomhlaza ongqalileyo ().

Nangona kunjalo, gcinani engqondweni ukuba amantongomane aphezulu kwiikhalori, ke bonwabele ngokumodareyitha kwaye unamathele kwi-ounce enye (28 gram) ngexesha njengenxalenye yokutya okusempilweni.

7. I-yogurt eneziqhamo

Ucebile kwiprotheni, i-calcium, i-vitamin B12 kunye ne-potassium, i-yogurt yindlela efanelekileyo yokutya imifuno.

Ukudibanisa iyogathi kunye nama-apile, amaqunube, iibhanana, iidiliya, okanye uhlobo oluthandayo lweziqhamo kunokukunceda ukuqokelela ukutya kwakho ifayibha, ivithamin C, kunye nezifo zokulwa ne-antioxidants ().

Khangela iindidi ezicacileyo, ezingenaswekile ukunciphisa ukutya kwakho iswekile eyongeziweyo kwaye usebenzise isinamon encinci, ubusi, okanye isiraphu yemephu ukukhulisa incasa ngokwendalo.

8. Iichips zekhale

Iichips zakudala ziyindlela elula kwaye emnandi yokucinezela ukuhanjiswa kwemifuno enamagqabi kwisidlo sakho semihla ngemihla.

I-Kale ngowona mthombo ulungileyo weevithamini C kunye no-A-izondlo ezibalulekileyo ezibandakanyeka ekusebenzeni komzimba nasekukhuseleni izifo (,).

Zama ukwenza iichips zakudala ekhaya ngokuphosa i-kale ngeoyile yomnquma kunye netyuwa yolwandle, emva koko ubhaka kwi-275 ° F (135 ° C) kangangemizuzu eli-15 ukuya kwengama-20 kude kube kruthu. Bajonge ngokusondeleyo, njengoko banokutshisa ngokulula.

9. I-Cottage cheese

Yenziwe ngamanqatha obisi lweenkomo - ezixineneyo zobisi eziqinileyo ezenziwe ngokudibanisa iasidi kubisi - i-cottage cheese yimveliso ephezulu yobisi ene-protein ene-phosphorus, i-selenium, kunye ne-vitamin B12.

Ikwangumthombo omkhulu wecalcium, isondlo esisiso esidlala indima ephambili ekwakheni amathambo, ekusebenzeni kwezihlunu, nakwihomoni ().

I-Cottage cheese ine-flavour epholileyo enokuyonwabela yodwa okanye idibene neziqhamo ezinjengeebhanana, i-melon, amajikijolo kunye nepinapple.

Ngaphandle koko, unokubhangqa i-cottage cheese ngeoli yeoli kunye nokufafaza ityuwa kunye nepilisi emnyama kwi-snack yokutya yemifuno.

10. Iigreen smoothies

I-smoothies eluhlaza inokuba yindlela ekhawulezayo nefanelekileyo yokufumana ii-veggies ezimbalwa ekutyeni kwakho ngelixa unyusa ukutya kwakho ifayibha, iivithamini, iiminerali kunye nee-antioxidants.

Nangona i-smoothies eluhlaza ihlala yenziwe ngemifuno enamagqabi afana ne-kale okanye isipinatshi, ezinye iziqhamo, imifuno, kunye nezithako zinokongezwa nazo. Umzekelo, zama iminqathe, iseleri, ii-beet, amajikijolo, iibhanana, imbewu ye-chia, okanye isidlo seflakisi.

Unokudibanisa iipowder zemifuno njenge-whey, ipea, i-hemp, okanye iprotein emdaka yerayisi. Oku kunokukugcina uzive ugcwele ixesha elide kunye nenkxaso yokukhula kwezihlunu kunye nolawulo lweswekile yegazi (,,).

11. I-edamame ebisiweyo

I-Edamame ziimbotyi zesoya ezivunwa ngaphambi kokuba zivuthwe ngokupheleleyo. Zingabiliswa, zifuthiswe, okanye zosiwe ukwenza ukutya okumnandi nokunomsoco ekuhambeni.

Ngapha koko, i-edamame ephekiweyo ipakisha i-gram eziyi-8 zefayibha kunye ne-18 gram yeprotein esekwe kwisityalo kwikomityi e-1 (155-gram) esebenza kwaye inenani elifanelekileyo lemagniziyam, isinyithi, kunye nevithamini C.

I-Edamame ixhaphake kakhulu kwaye inokuthengwa ngeepakeji ezilungele ukutya, okanye ezigcadiweyo kwi-400 ° F (200 ° C) kangangemizuzu engama-30 ukuya kwengama-40 ngeParmesan yemifuno, igalikhi, ipepile, okanye ipaprika yokutya okuncomekayo ekhaya. .

12. Umxube womzila

Umxube womzila yinto elula, yokutya imifuno eyenziwe ngamantongomane, imbewu, kunye neziqhamo ezomisiweyo.

Iyaphatheka, imnandi, isempilweni, kwaye iyahluka, kwaye ungayilungisa ukuze ilingane nezinto ozithandayo.

Amantongomane, iimbewu, iziqhamo ezomisiweyo, ikhokhonathi, kunye neenkozo ezipheleleyo ezifana nerayisi ekhukhumeleyo okanye ipopcorn yimizekelo embalwa yezithako ezinesondlo onokuzisebenzisa ukwenza ubugcisa kunye nokwenza ngokwezifiso umxube wakho ogqibeleleyo womzila.

13. Iimbewu zethanga

Imbewu yethanga ingumthombo omkhulu wezinongo ezininzi ezibalulekileyo, kubandakanya iproteni kunye nefayibha.

Zikwacebile ngemagniziyam, imicronutrient eyimfuneko kuthintelo kwezihlunu, ukumisela uxinzelelo lwegazi, ukusebenza kwentliziyo, kunye ne-DNA synthesis ().

Unokuyosa ngokulula imbewu yethanga ekhaya ngokuyiphosa ngeoyile yomnquma, ityuwa, kunye nezinongo, emva koko ubhake kwi-350 ° F (175 ° C) kangangemizuzu engama-20 ukuya kwengama-30 okanye de ube mdaka ngegolide.

14. Oatmeal

Nangona ihlala ihlelwa njengokutya kwasekuseni, i-oatmeal inokuzonwabisa ngalo naliphi na ixesha losuku njengokutya okunezondlo kunye nesondlo.

I-Oats inohlobo lwefayibha ebizwa ngokuba yi-beta-glucan, ekucingelwa ukuba ikhuthaza ukwehla kobunzima kunye nokuphucula amanqanaba e-cholesterol, ulawulo lweswekile yegazi, kunye noxinzelelo lwegazi ().

Bump up flavour of your oatmeal with toppings like nati, seed, fruit dried, berries, sinamon, or nut butter.

15. Amaqanda abilisiwe

Amaqanda abilisiweyo anokuba sisidlo esinomsoco kunye nesinomsoco ekuncedeni uhlale uzive ugcwele phakathi kokutya.

Ukongeza ekubeni ngumthombo omkhulu weprotheni, amaqanda abiliswe nzima nawo aphezulu kwi-selenium, ivithamin A, kunye neevithamini ze-B.

Izifundo zikwacebisa ukuba ukutya amaqanda kunokunciphisa indlala yokuxhasa ukwehla kobunzima kunye nokwandisa amanqanaba egazi le-HDL (elungileyo) ye-cholesterol kunye ne-antioxidants (,,).

16. I-Guacamole kunye neetshipin chips

Ukudibanisa iichipsain plantain kunye ne-guacamole yindlela elula yokunciphisa ukutya kwakho amafutha asempilweni ngelixa wanelisa umnqweno wakho wokutya okunetyiwa.

Ii-avocado ezikwi-guacamole ziphezulu kwii-acid ze-monounsaturated acid, eziye zaboniswa ukuba zonyusa i-HDL (elungileyo) ye-cholesterol kunye nokunciphisa amanqanaba e-triglyceride. Ikwangumthombo omkhulu we potassium, ivithamin C, kunye nevithamini B6 ().

Ngapha koko, iitshipain chips zilula ukuzenza ekhaya kwaye zinokubhaka endaweni yokosiwa kwendlela esempilweni yokuthenga iitshiphusi zeetapile.

Siphosa nje izitya ezityaliweyo ezicoliweyo ngeoyile yomnquma kunye nesinongo kwaye ubhake kwi-400 ° F (200 ° C) kangangemizuzu eli-15 ukuya kwengama-20 - okanye de ubhontshisi bumdaka bube krwada.

17. Iibhola zamandla ezenziwe ngumntu

Iibhola zamandla lukhetho olulula onokulwenza ekhaya kwaye wenze ngokwezifiso izithako ezinesondlo.

Zama ukongeza amandongomane kunye nembewu kwiibhola zakho zamandla ukukunceda ukonyuse ukutya kwakho iiprotein, ifayibha, kunye namafutha asempilweni (,).

Iziqhamo ezomileyo, i-cocoa nibs, kunye nobusi lukhetho oluhle kakhulu lokunyusa incasa kunye nomxholo we-antioxidant we-snack yakho (,,).

Ukuze uqalise, yongeza izithako kwiprosesa yokutya kunye nokutshiza kude kube ngumxube ugudile. Emva koko qengqa iibhola uze ubeke kwifriji ukuseta imizuzu eli-10-15 ngaphambi kokuba wonwabe.

Umgca wezantsi

Ukubandakanya amashwamshwam ahlukeneyo okutya okutya kunokukunceda ukuba uhambe phakathi kwesidlo ngelixa ucofa kwizondlo ezimbalwa.

Ngethamsanqa, kukho ukutya okuninzi okutyiwa imifuno onokukhetha kuko - konke oku kunesondlo, kulula ukukulungisa, kwaye kumnandi.

Ukuze uqalise, khetha nje ezimbalwa zezintandokazi zakho kwaye wonwabe njengenxalenye yokutya okunesondlo okunempilo, okusondeleyo.

Yonke ingcaciso yesondlo malunga nokutya okudweliswe kweli nqaku ivela kwi-.