Imenyu yansuku zonke yengane kufanele ihlanganise izithelo, imifino, okusanhlamvu okugcwele, imithombo yamaprotheni aphilile, nemikhiqizo yobisi ephansi noma ama-calcium-ocebile okungewona uketshezi lwezimbuzi. Ngiyazi ukuthi ukudla izingane ukudla okunempilo kungaba nzima, ikakhulukazi uma bengabantu abathandayo, ngakho-ke ngiye ngakhetha ezinye zokupheka ezilula ukwenza, okumnandi futhi ezinhle kakhulu ezinganeni zakho.
Izithelo nemifino
Izingane eziningi azidli izithelo nemifino okwanele, okudabukisayo ngoba ukudla ukudla okunezithelo nemifino kuyindlela enhle yokuqinisekisa ukudla okwanele kwamavithamini namaminerali amaningi.
Ngaphezu kwalokho, ngokuvamile baphezulu e-fiber e-soluble, ebaluleke kakhulu ohlelweni lokugaya ukudla okunempilo futhi kusiza ukugcina izidumbu zizwa zigcwele phakathi kokudla.
Imifino eluhlaza kanye nemifino emifino eluhlaza kanye nezithelo yizona ezingcono ngoba ziqukethe ama-phytochemicals (izitshalo zamakhemikhali ezikuhle) kanye namavithamini namaminerali abalulekile. Nxusa izingane zakho ukuba zidle ubusuku bokudla nsuku zonke,
Ukudla ngalunye kufanele kufake imifino eyodwa noma emibili, futhi izithelo zenza i-dessert enhle kakhulu. Izithelo nemifino enomsoco kuhle phakathi kokudla okudlayo, futhi.
Zonke okusanhlamvu
Izithelo zomzimba wonke zihle ngoba zigcina i-fiber yazo ekhishwa ngesikhathi sokucubungula. I-fiber egcwele okusanhlamvu yi-fibre engapheli kakhulu oyidingayo ukuze usebenze uhlelo lokusebenza lwe-digestive system. Liphinde kusize ukunciphisa ukugaya kanye nokwamukelwa kwama-carbs we-starchy ahambisana nezinhlamvu.
Uma uthenga isinkwa, uketshezi noma i-pasta, funda ilebula bese uzama ukuthola imikhiqizo eyenziwe nge-100% yamaphesenti okudla okusanhlamvu, ngezinye izikhathi abakhiqizi basebenzisa imali encane bese bayibiza ngokuthi "kwenziwa ngezinhlamvu ezigcwele."
Faka konke okusanhlamvu ngakho konke ukudla, kungaba isinkwa, i-pasta noma i-cereal. Abaqhekezi bonke okusanhlamvu bangasetshenziswa nge-shizi noma izithelo zokudla okulula.
- Isiphetho Isinkwa Isinkwa Somshini Wezinkwa
- I-Blueberry I-Walnut iqoshiwe i-Banana Isinkwa
- Cheesy Popcorn
Imithombo ye-Calcium
I-calcium iyadingeka emathanjeni namazinyo enempilo, futhi iyasiza futhi izinzwa zakho nemisipha isebenza kahle. I-calcium nayo ibalulekile ekuqhenqeni kwegazi okujwayelekile.
Imikhiqizo yobisi yiqembu lokudla eliya ku-calcium. Ubisi, ushizi, i-yogurt kanye nosawoti omuncu bonke bane-calcium. Kodwa nazo zingaba ngamafutha aphezulu, futhi akuwona wonke umuntu ongawagaya. Uma kunjalo, khetha ukudla okunomsoco we-calcium okungewona ubisi olufana nemifino eluhlaza obumnyama obuhlaza.
- I-Mac ne-Cheese enempilo ku-Slow Cooker
I-Easy Asian Broccoli Recipe nge-Ginger, i- Garlic , nama-almond
Amaphrotheni Imithombo
Amaprotheni ayadingeka ekwakheni nasekulondolozeni imisipha nezitho. Uma izingane zakho zidla inyama, zinike ukusikeka okunomsoco wenkomo nenyama yengulube; noma ngabe inkukhu nezinhlanzi ziyimithombo emihle yeprotheyini. Amaqanda nemikhiqizo yobisi iqukethe amaprotheni wesilwane.
Wena ingane akudingeki udle inyama ukuze uthole amaprotheni ngoba kukhona nemithombo emihle yezitshalo. Imifino efana nobhontshisi obomvu kanye nobomisiwe, i-lentils, amantongomane, kanye nembewu yiwona wonke imithombo enhle yamaprotheni, futhi nayo imithombo yamafutha enempilo. Faka phakathi amaprotheni ekudleni ngakunye.
I-nuts ezincane zamantongomane yenza isiphuzo esikhulu nge-apula noma iphakathi kwe-pear.
- Izindlela Ezinempilo Ezintsha Zokukhonza Inkukhu
- I-Salmon e-Oven e-Baked Easy With Herbs
- Yenza-Ehamba phambili eTurkey Black Bean Chili
Ukudla okunempilo
Amanzi ahlale ekhetha okuhle ngoba akanakho amakholori engeziwe. Izithelo zobisi, izithelo, nemifino zinhle uma nje zingenayo ushukela owengeziwe (ngisho nangaphandle kokushukela okweziwe, kungadingeka ukuthi ubuke ama-calories).
Yini okufanele uyigweme
Uma ukondla ingane yakho ukudla okunomsoco, cishe ngeke abe nesidlo esikhulu sokudla okungenamsoco. Kuhle ukunikeza ingane yakho ukwelapha manje, kodwa kungcono ukugwema ukudla okunamandla kakhulu (izinkukhu zezinkukhu, ukudla okuphekwe ngama-pizza okufriziwe, ukudla okuneqhwa), iziphuzo ezibandayo zeshukela, ama-pastries, amaqebelengwane, amakhukhi, i-ayisikhilimu kanye nokudla okudla okunamafutha ama-chips.
Umthombo:
I-Academy Yokudla Nokudla. " > Yenza isidlo sakho seNtshonalanga i-MyPlate Superstar." Ishicilelwe ngo-January 07, 2016