Phakamisa Ukudla Okunomsoco Okubambelele Esikhathini Esifudumele
Ihlobo yisikhathi esinzima sokunamathela ohlelweni lokudla oluhlakaniphile. Ngisho noma ucwaningo lubonisa ukuthi ukudla kwethu kunciphisa ekushiseni, cishe sikwazi ukusebenza ngaphandle ngesikhathi sishisa, ngakho ukupakisha ukudla okulula okudingekile ukuthi kube yisiqandisiso kubalulekile ehlobo.
Cishe ngeke uthole izinhlobo ezihlukahlukene zokudla okunomsoco kuma-beach party kanye nama-barbecues, futhi uma ufuna nje ukudla okulula okunempilo ngosuku olumatasa lwemikhakha noma uhambo olude lwemoto, cishe uzophela ngokuziqhafaza , noma ukudla okungcolile uma imoto ishisa kakhulu.
Ngakho uhlala kanjani unempilo futhi uhlezi lapho ukushisa kuhlasela uphahla? Lezi ezinye zezinhlayiya eziphathekayo ezinempilo kakhulu ezingadingi isiqandisiso. Phakamisa ambalwa ngosuku ngosuku noma uhlanganise amaningana kuze kube ntambama echibini noma epikinikini epaki.
I-Kale Chips
Phakamisa umdlalo wakho we-veggie ngokudla ama-chip chips enempilo uma uhamba. Ungathenga iziqu ezinomsoco noma ezinomsoco esitolo noma wenze owakho ekhaya.
Khipha nje amaqabunga ama-kale ngamafutha omnqumo bese ufafaza usawoti. Bhaka ku-400F cishe imizuzu eyishumi noma kuze kube yilapho ama-chips athola amandla.
I-Kale iphansi e-kilojoule, igcwele i-fiber, futhi iyimithombo enhle kakhulu yezakhi ezinjengevithamini A, K, noC.
2 - Amakhekhe eShell
Amantongomane egobolondo alula futhi athokoze ukudla. Uma uzama ukulawula ubungako besigaba, amantongomane aphelele. Kulukhuni ukudla ngokweqile ngaphandle kokungacabangi uma kufanele ususe igobolondo kuwo wonke ama-peanut.
I-legume iyimithombo emihle yamaprotheni, ama-fiber, amafutha a-monounsaturated, futhi inikeza i- resveratrol , i-antioxidant ebalulekile. I-ounce elilodwa lama-28 elikhonza ama- peanuts linikeza ama-calories angu-166, ama-2.3 amagremu we-fibre, futhi cishe ama-gramu ayi-7 amaprotheni.
3 - Amakhukhi e-Oatmeal enempilo
Uma uthanda ukuthwala ukudla okulula okumnandi ekushiseni, bhaka ibhakede lama- coat oat enempilo bese upakisha ezimbalwa ngesidla phakathi kokudla. Zenziwe nazo zonke izithako zemvelo njengebhanana, ibhotela le-almond, ne-flame omega-3 ecebile nezinhlamvu ze-chia.
4 - I-Pea Pods edlayo
I-pea pods enomnandi kulula ukuyithwala futhi isidlo esibuhlungu asidingi isiqandisisi. Ama-peas e-Sugar snap (noma ama-peas e-snow) nawo ahlinzeka ngomthamo onempilo wokudla. I-cup cup eyodwa inikeza amakholori angu-60, ama-10,5 amagremudididrate, nama-gramu angu-3 e-fiber. Bafafaze ngosawoti noma badle ngokusobala.
5 - Amabhodlela Amandla Amandla
Imishayo yamandla itholakala kalula kunoma yisiphi isitolo esincane noma emakethe yomgwaqo. Ukuze ugweme umshini ekushiseni, uzofuna ukugwema okuboshwe nge-tshokolethi (ngokuvamile kuvame amafutha nama-khalori).
Amabhizinisi afana ne-KIND enza imigoqo engekho embi kakhulu futhi inikeza ukubeka uphawu lokudla okusobala ukuze wazi kahle ukuthi uyadla ngani, kodwa ungenza amandla akho ahlasele ekhaya anezithako ezinempilo enjengembewu ye-chia nebhotela le-peanut.
6 - Amagilebhisi anamafutha noma ama-Melon Balls
Amagilebhisi ukuphathwa okuhle kunoma yisiphi isenzakalo, kodwa ekushiseni ungawafriza ukuze akusize i-refuel, i-rehydrate, futhi ipholile ngesikhathi esifanayo. Mane nje uphonsa amagilebhisi aqhwaziwe asemakhazeni bese uwaphonsa esikhwameni sakho noma esikhwameni sasebhishi. Vumela ukuba badonsa futhi badle ekuhambeni.
Uma uthanda i-melon, faka amaqabunga ambalwa we-melon bese uwafaka ebhodleleni lakho lamanzi ukuze uligcine lipholile futhi ungeze kancane ubumnandi obuhlanzekile.
7 - Imbewu yamhlophe
Imbewu yamapumpu (ngaphandle kwamanye amafutha engeziwe, ibhotela, usawoti, noma i-seasonings inikeza amandla amahle omabili we- monounsaturated ne-polyunsaturated (owaziwa nangokuthi "amafutha enempilo").
Ziyancipha kwi-sodium futhi ziphakeme kakhulu kumaprotheni, ikakhulukazi ukudla okulula. Ukukhonza okulodwa (amagremu angu-100) kuqukethe amakhilomitha angu-126.
Yiqiniso, ungathenga imbewu yamatsheni esitolo, kodwa ungenza futhi imbewu ehlutshiwe yamathambo ekhaya ukulawula inani losawoti namanoni engeziwe.
I-Veggie Muffins
Ngisho noma kulula ukuwuthwala ekushiseni, ama-muffin athengwa ngesitolo esithandekayo ngokuvamile awapheli ohlwini lokudla okunamsoco okunomsoco. Abaningi banamafutha amaningi futhi bashukela kakhulu.
Kodwa bewazi ukuthi ungenza ama-muffin enempilo avela izithako ezinomsoco ezifana nesipinashi noma imango? Kulula ukubhaka futhi kulula ukupakisha nokudla. Yenza ama-muffins amancane uma uzama ukugcina amakholori ekulawuleni.
9 - Izinkukhu ezigutshiwe
I-Chickpeas (i-garbanzo ubhontshisi) inomsoco futhi iphansi kwamakholori. I-chickpeas eyodwa yokukhonza inikeza kuphela amakholori ayi-100, ama-gramu angu-5 amaprotheni, ama-gram angu-4 e-fiber, nama-1.5 amagremu amafutha.
Ama-chickpeas okugcoba ekhaya ukuze athole ukudla okulukhuni, okunomsoco okungeke kudibanise ekushiseni. Zama ama-flavour afana ne- Cumin-Lime aphuziwe ama-Chickpeas noma uhlanganise nezinongo ozijabulelayo .
10 - ama-Banana Chips
Ngokuthakazelisayo, inganekwane yokuthi amabhanana adala inzuzo yesisindo iye yachithwa. Ibhanana eliphakathi (ama-intshi angu-7-8) liqukethe amakholori angu-105 futhi linikeza umthamo onomsoco we -potassium enempilo enempilo , i-vitamin C, ne-fiber.
Ukuthwala ibhanana ngosuku olushisayo kungaba yingozi, ngakho kungani ungakhethi ama-chip chips esikhundleni? Yenza ngokwakho ekhaya noma uyithenge esitolo. Vele uqiniseke ukuthi uhlola ilebula le-Nutrition Facts uma uwathenga ukuqinisekisa ukuthi ama-chips aqukethe ushukela owengeziwe kakhulu.
11 - i-Popcorn
I-popcorn eyenziwe ngokwenza ingenye yokudla okulula okumele kuthwale futhi idle ekuhambeni. I-air pop i-batch yakho bese wenza amaphakethe e-100-calories e-snack ukuze ubambe.
Fafaza nge-spice blend noma uphelele nge-parmesan ushizi ukuze uthole ukunambitheka okuthakazelisayo. I- 3-cup serving of popcorn izofaka amakholori angaphansi kuka-100 isamba sakho sezinsuku zonke futhi ukudla konke okusanhlamvu kunikeza 3.5 gram of fiber.
12 - I-Tuna ne-Healthy Crackers
Uma udinga ukudla okunamandla kakhulu, thola isikhwama se-tuna noma i-salmon kanye nabambalwa abanobuhle bokudla okusanhlamvu ukuze uthole ukudla okuphelele okuphephile.
Ama-pocket ye-Seafood ngezimpawu ezinjenge-Starkist akudingeki ukuba zifriji futhi zingcolile kakhulu kune-tuna yonkantsha. Kokubili i-tuna ne-salmon imithombo enhle kakhulu yamafutha anempilo namaprotheni.
13 - I-Sweet Potato Chips
Uma ama-chips amazambane avame ukujabulela injabulo yakho, cabanga ngokubamba ama-sweet potato chips kunalokho. Omunye amazambane ama-potato aphakathi ahlinzeka ngamakhalori angu-112 namagremu angu-26 we-carbohydrate. Ukudla kugcwele i-fibre, futhi iqukethe cishe izikhathi ezintathu ukuphakanyiswa kwevithamini A. kwansuku zonke.
Ukuthengwa kwama-sweet potato chips kungathenga amafutha amaningi futhi ushukela owengeziwe, kodwa ungabhaka ama-chips akho amazambane ahlanzekile ekhaya ukuze ulondoloze imali nama-khalori. (Ukusikisela: ungenza futhi ama-chips kusuka emanzini amnandi afana ne-zucchini kanye ne-beet usebenzisa indlela efanayo).
14 - UJerky
I-jerky yenkomo iye yahamba gourmet eminyakeni yamuva. Eqinisweni, ungase ubone i-turkey enezinhlanzi noma ngisho ne-salmon jerky kwezinye izindlulofu zokugcina ezungeze izwe. Amabhizinisi afana ne-Field Trip enza ububanzi obukhulu be-flavour yama-hikers asebenzayo nabathandekayo bangaphandle.
Ngisho noma lesi siphuzo sivame ukuphakama kwi-sodium, sibheke ekushiseni, sigcwele amaprotheni, futhi kulula ukuphonsa esikhwameni, esikhwameni, noma esikhwameni sasebhishi.
15 - Salads Grain Salads
Esinye isisombululo sokudla okuyisidlo samaminerali isaladi egcwele okusanhlamvu. Sebenzisa irayisi yasendle noma okusanhlamvu okunempilo njenge-quinoa, bese ufaka ama-veggies ama-crunchy for flavour.
I-pepper eluhlaza nebomvu ibambe kahle ekushiseni. Ubhontshisi obuhlaza kanye ne-izaqathe kukhona izinzuzo ezihlakaniphile ngoba zihlala zikhuni ngisho nasezingeni lokufudumala.
Uma ukhetha isaladi elimnandi faka imbewu yegromegranate noma izithelo ze-citrus njenge-mango noma i-tangerine. Thatha isaladi ku-container epulasitiki evuselelekayo noma imbiza yamasoni.
16 - I-Trail Mix
Ukuxuba umzila (ngezinye izikhathi okubizwa ngokuthi ama-GORP-omuhle omisiwe omdala namanqamu) kuyathandwa phakathi kwabagibeli ngoba kuyisimo esisheshayo futhi esisheshayo sephethiloli esivumelana nokushisa. Ungathenga umxube we-trail, kodwa izinhlobo zokuthenga ezitolo zivame ukuqukatha izithako ezinempilo encane kanti ezinye ziqukethe ngisho ne-candy.
Yenza umxube omkhulu we-trail ekhaya . Zama izindlela zokupheka ezifana ne- Nut-Free Trail Mix (kulabo abanezihlahla zomuthi) noma i- Pumpkin Pie Spice I-Mix Almond Trail .
17 - Izithelo zaseTropical noma zeCitrus
Izithelo zaseTropical kanye ne-citrus zikhula ekushiseni ngakho zihlala kahle ilanga lasehlobo. Izinhlobo ezifana ne-ananas, i-mango, i-papaya kanye ne-kiwi ziyokusiza ukuba uhlale unamanzi futhi unikeze umthamo onempilo wokudla.
I-Ananas , isibonelo, umthombo omuhle kakhulu we-vitamin C ne-thiamin, kanti i-kiwis ine-potassium eningi njengebhanana. Uma udla umango ngesikhathi sokushisa, uzozuza ngamagremu amathathu we-fiber ngamakorikhi angu-100 kuphela.
18 - Amakhekhe Elayisi Nge-avovocado
Ukuze uthole ukudla okunamnandi okwanelisa izifiso zokudla okunomsoco nocrispy, phakamisa amaqebelengwane ambalwa elayisi kanye ne-avocado. Amaqebelengwane elayisi aphansi kakhulu kilojoule. Zigcina nokuzikhukhula kwazo ekushiseni.
Ama-avovoc ahlinzeka umthamo onempilo we- fat monounsaturated . Amanoni e-monounsaturated noma ama-MUFA avela emithonjeni yemifino futhi ingasiza ekunciphiseni i-LDL yakho noma "cholesterol" embi. Isikhumba esikhuthele se-avocado sizokuvikela uma uhambisa isithelo emazingeni okushisa afudumele. Peel bese usakaze i-avocado kumaqebelengwane akho elayisi ngokushesha ngaphambi kokudla.
I-19 - Yonke imbewu yokusanhlamvu
Ensikeni, enye yokudla okusheshayo futhi elula ukupakisha i-grain cereal yonke. Phonsa isikhala se-cereal eline-fibre ecebile esimweni se-baggie futhi ulungile ukuhamba.
Yiba nekhethelo mayelana nemikhiqizo, noma kunjalo. Akuwona wonke okusanhlamvu okusanhlamvu okunempilo. Ngqolowa ehlutshiwe, i-Fiber One, i-Corn Chex, i-Cheerios, i-Wheaties, ne-Honey Bunches yama-Oats yizikhethi eziphezulu phakathi kwezidakamizwa.
20 - i-Bell Peppers
I-pepper ephuzi elibomvu, i-pepper eluhlaza okwesibhakabhaka kanye ne-orange bell pepper akugcini nje ukuhlala ekhukhulayo emazingeni okufudumala, kepha i-spice iyathandeka kakhulu ekushiseni.
I-Pepper imithombo enhle kakhulu ye-vitamin E, i-vitamin K, i-folate, i-potassium, ne-manganese futhi iyimithombo emihle kakhulu ye-vitamin C. Futhi ingxenye engcono kakhulu yokuthi ungadla wonke uphepper ngamakhilomitha angaba ngu-50 kuphela. Bona ukuthi ungathola yini izinsalela ze-mini bell.
21 - ama-alimondi, ama-apula kanye nama-karoti
Ezinye zokudla okunampilo okuthandwa kakhulu ukuthi kungenzeka ukupakisha ekwindla noma ebusika nazo ziyakudla ukudla okuhle kakhulu ehlobo. Izithelo nemifino elula elula njenge izaqathe nama-apula kulula ukuphonsa esikhwameni sebhishi. Futhi ama-alimondi ahlale emihle ngenxa yokuthi ahlinzeka ngomthamo osheshayo wamafutha namaprotheni enempilo.
Jabulela ukudla okudlayo neziphuzo ezihlakaniphile ukuze uhlale unamanzi. Phuza amanzi noma amanzi enambithekisayo owenza ekhaya , futhi khumbula ukugwema ukuphuza ngokweqile utshwala noma uphuzo oludakayo ebangeni elishisayo ukuze uhlale uphuthele futhi ukhuthaze lonke isikhathi sasehlobo.