Abanye abantu bathi akufanele udle noma yiluphi uhlobo lokudla okulula uma ubuka i-TV. Kodwa angicabangi ukuthi ukudlala i-tube kuyinto engalungile, nje ungaphendukeli engqondweni engunayo i-zombie. Eqinisweni, ngicabanga ukuthi ukudla okunempilo kuyindlela enhle yokuthola izakhi ezimbalwa ezisezinsukwini zakho uma nje ukhetha izinto okufanele uzidle.
Ukudla okubukeka kahle kakhulu kwe-TV kunama- calories , okulayishwe amavithamini namaminerali, futhi mhlawumbe, akuyona into ephazamisayo ngoba awufuni ukuchitha umbhede wakho noma uhlale emgqonyeni wama-mbatata.
Nazi ezinye imibono engiyithandayo:
Imifino Edlalayo Yempilo Ephuzile Nemifino
Ipuleti egcwele ama-veggies amasha enza inhlama enempilo enjalo ngoba uthola ukudla okunomsoco okwanelisayo namathani okudla. Ama-veggies amahle aphephile kakhulu, kodwa uma uthanda ukunambitheka okuncane, engeza i-vegigie dip, i-hummus noma i-salad yokugqoka.
Ama-carrot ama-stalks, ama-broccoli florets, ama-utamatisi womntwana, kanye nezinhlayiya ze-cauliflower yizo zonke izinqumo ezinhle zokufaka isitsha se-veggie esisha. Noma qaphela ukuthi uhlukile bese uzama ubhontshisi obuluhlaza obuluhlaza kanye nemikhonto ye-asparagus ne-lite chip dip oyikhonzile.
I-Movie Theater Style I-Popcorn
I-Popcorn empeleni iyisiphuzo esinempilo ngoba iphezulu e-fiber futhi ayikho ama-khalori aphezulu uma ungafaki amathani amafutha noma ibhotela. Uma udla eziningi ze-popcorn, kufanelekile ukutshala imali kumuntu ophephile emoyeni. Uma uthanda usawoti omncane, sebenzisa i-bhotela noma i-olive ye-olive - nje ngokwanele ukuze usawoti wakho ubambelele emanzini.
Enye indlela ukuthenga ama-microwave ama-popcorn aphansi, noma uzisindise imali bese wenza i-microwave popcorn yakho ngekhwama lephepha. Kulula:
- Engeza amakhemikhali e-half cup cupcorn kanye ne-isipuni esisodwa samafutha emifino esitsheni esincane.
- Hlanganisa ndawonye kuze kube yilapho izinsimbi ziboshwe.
- Thela i-popcorn ne-oil ingxube esikhwameni sesidlo sasemasinini bese ufaka u-shakes kancane wesikasawoti (akukho ngaphezu kwesigamu sesipuni).
- Gweba phezulu esikhwameni kabili bese uyibeka ku-microwave.
- Pheka imizuzu emibili kuya kweyesi-3 kuze kube yilapho kuvela khona ukuphumula kuya epopini eyodwa njalo ngemizuzwana emibili.
- Vula isikhwama - kodwa qaphela isishusha esishisayo.
Nuts Nutritious Neds
Amantongomane nembewu inhle ngenhliziyo yakho ngoba iqukethe amafutha a-monounsaturated. Ziphuzo futhi mhlawumbe kancane kancane. Amantongomane kanye nembewu iphezulu khalori, ngakho-ke uma udinga ukubuka isisindo sakho, kuzodingeka ubukele usayizi wesabelo sakho. Thela encane ekhonza esitsheni - ungathathi wonke amantongomane egumbini lokuhlala.
Amantongomane kanye nembewu enambitheka kangako ngento enhle kakhulu ukuphosa ama-almonds ambalwa, ama-walnuts, imbewu ye-sunflower, imbewu yamathanga, nama-pecans (noma ngokuyisisekelo noma yini enayo) bese uwaxuba namanye ama-apricots omisiwe noma omisiwe. Yenza cishe ama-servings amabili.
Izithelo Ezintsha njengezithelo ezinhle
Izithelo zikulungele ngoba zinamavithamini, amaminerali kanye ne-fiber. Uma udinga ubumnandi bakho, lungisa i-apula, ikhasi, ipayipi, i-orange, ibhanana noma i-nectarine.
Izithelo eziningi azidingi enye into ngoba ziyisiphuzo njengoba zikhona, kodwa uma ufuna into encane njenge-dessert, engeza isiraphu encane:
- Sika i-apula zibe yizicucu bese uyifake esitsheni. Ukushayela i-caramel isiraphu phezu kwe-apula (hhayi okuningi) bese ufaka amakhemandi ambalwa aqoshiwe.
- Thela amanye amajikijolo ngaphezu kwe-yogti yogurt yesiGreki futhi phezulu nge-pecans eqoshiwe.
- Hlanganisa ibhanana bese uphakamisa isiraphu encane.
- Khonza izintafa ezintsha ze-ananasini nge-drizzle ye-chocolate kanye ne-coconut syrups.
Khetha ama-Chips angcono nama-Crackers
Uma uthanda ama-chips akho okuphuza ukudla (futhi ubani ongakwenzi?), Khetha ama-chip chips esikhundleni sama-chips othosiwe. Khonza ama-chips akho enempilo nge-salsa, noma i-guacamole eyenziwe ngokwenza.
Ukukhetha abakwa-crackers? Abakhiqizi bezinhlamvu eziqhamuka phezulu nezinkinosi ushizi noma ibhotela le-peanut ukuze uthole inhlanganisela ephelele ye-fibre evela ku-okusanhlamvu wonke kanye ne-protein encane.
Umthombo:
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. "Izinkombiso Zezinkukhu zabaseMelika 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.