Ukunambitha nokuphuza Amaqiniso okudla
Ukunambitheka yilokho okuncane kokudla okudla phakathi kokudla okuvamile. Kungaba kuhle kuwe uma ukhetha ukudla okunomsoco futhi uhlale kwisabelomali sakho sekhalori yansuku zonke, noma lezo zokudla okulula zingadla ukudla kwakho okunempilo emanzini uma udla ukudla okungenamsoco futhi ulayishe ama-calories.
Izinzuzo ze-Snacking
Esikhundleni sokugxila ezintweni ezimbi ezingenzeka uma udla isiphuzo, ake siqale ngezinto ezinhle ezingenzeka uma udla ukudla okulula:
- I-snack enempilo inganikeza izakhi ezibalulekile. Isiqephu esincane sezithelo kanye namantongomane amancane azokunika u-vitamin C amaningi, amaminerali, namafutha enempilo.
- Ukukhetha isiphuzo esiphezulu amaprotheni kanye ne-fiber, njengabakhiqizi bezinhlamvu ezimbalwa kanye nebhokisi le-peanut, kungakugcina uzizwa ugcwele isikhathi eside, ngakho ungadli ukudla okulandelayo.
- Ukudla okutshalwe esitshalweni njengama-veggies amasha noma amajikijolo kuzophinde inikeze ama-antioxidants engeziwe angase abe nezinzuzo zezempilo.
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Imininingwane ye-Kombucha Nutrition: Ama-Calories kanye nezinzuzo zezempilo
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Ingabe i-V8 Juice Healthy? Amaqiniso Okudla Namacebiso
Ukulinganisela kwekhalori nokunqwabelana kwamakholomu
Into enkulu kakhulu mayelana nokuqhwaba ibheka ukudla kwakho kwekhalori. Ukudla okunampilo okuningi akukona okweqile kakhulu kwamakholori ukuze ukwazi ukudla ivolumu elincane uma uzizwa ulambile kakhulu. Kodwa-ke, ngisho nokudla okunempilo kunamakholori, ngakho-ke udinge ukubukela izingxenye zakho. Amantongomane, imbewu, i-avocado, ngisho namabhanana, konke ukudla okunempilo okuncane kakhulu kwamakhalori.
Isayizi sesabelo sibaluleke nakakhulu uma unquma ukungena kukho into engapheli kahle njenge-cookie noma ibha ye-candy. Kuhle ukuzitholela njalo, futhi uma ugcina ukuphatha okuncane, ngeke ulayishe amakholori amaningi kakhulu.
Izikhombisi-ndlela Zokunakekelwa Kwezempilo
Kungumqondo omuhle ukuhlela ukudla kwakho okuhamba kwesikhathi kusengaphambili, ikakhulukazi ukudla okulula kokusebenza ngosuku . Ngaleyo ndlela uzoba nokudla okunempilo kakhulu, futhi ngeke kudingeke ukuba usebenzise ukungena engqondweni engxenyeni enkulu yokudla okungenamsoco oyitholile kumshini ovundisayo.
I-snack ejwayelekile kufanele ibe nokulinganisela, njengokudla okukhudlwana, ngakho-ke inamaprotheni, ama-carbohydrate, namafutha enempilo. Yiqiniso, ama-kilojoule abalulekile futhi, kodwa ayikho inani elilinganayo lama-kilojoule. Konke kuncike kubhajethi yakho yansuku zonke yekhalori kanye nobukhulu bokudla kwakho okujwayelekile nokuthi zingaki ukudla okudla okudlayo. Kungenzeka ukuthi uhlose ukudla okulula ukuthi ube ngama-calories angu-100 kuya kwangu-300. Zama ezinye zalezi zinhlanganisela ezinempilo:
- 1/2 indebe plain Igreek yogurt nge 1/2 indebe amajikijolo kanye isipuni of uju
- 1 inkomishi isanqante izinti kanye 1 noma 2 wezipuni hummus
- 1 i-pear fresh kanye nama-alimondi angu-8 kuya ku-10
- I-4 kuya ku-5 isilimo esidliwayo esinamagatsha anamanzi anamathele we-1 kuya ku-2 we-apuni we-peanut butter
- Abakhiqizi abangu-4 kuya ku-5 bonke okusanhlamvu abane-1 1/2 ounce cheddar ushizi
- Isigaba 1 sezinkwa zokusanhlamvu okuphelele, okugcosiwe, nama-2 amathisipuni ngalinye lebhotela le-almond kanye nejelly yamagilebhisi
- 1 ibha yokuphuza kanye nengilazi yobisi obungelona amafutha
- 1 inkomishi ye-popcorn ephuma emoyeni
- 1/2 indebe yamagilebhisi kanye no-1 1/2 amawunisi ushizi waseSwitzerland
Ingabe Kunenkathi Yesikhathi?
Kungenza umehluko uma udla ukudla kwakho. Uma ulungele ukuzivocavoca, ungase ufune ukudla umthamo wamaminithi angu-20 kuya kwangu-30 ngaphambi kokuba uqale ukuzivocavoca. Uma ukhetha ukulala ngesikhathi sokulala, bese udla imizuzu engama-30 kuya kwengu-40 ngaphambi kokulala, okungcono into ene-carbohydrate engaphezulu kanye namaprotheni amancane namafutha.
Uma kungenjalo, zama isikhathi sokudla okudla ngakho ukuze ulambile, kodwa hhayi ukuthi ulambile kakhulu udle okungaphezu kokukodwa kwesidla sakho.
Ukwenza izinto eziphuzweni
Iziphuzo ozikhethayo phakathi nosuku zingaba nethonya elikhulu ekubaleni kwakho kwekhalori yansuku zonke nokudla okunomsoco. Ngokuqinisekile udinga uketshezi oluthe xaxa nsuku zonke, kodwa uma ungayinaki lokho okuphuzayo, ungalayishwa ngokushesha kuma-calories angenalutho.
I-hydration ejwayelekile yansuku zonke ibalulekile empilweni yakho. Akucaci kahle ukuthi ungakanani amanzi owudinga nsuku zonke ngoba angashintsha ngamazinga omsebenzi womzimba, isimo sezulu, ukuphakama nesimo sakho sezempilo samanje, kodwa izincomo zanamuhla zithinta ama-ounces angu-91 wamanzi abesifazane kanye nama-ounces angu-125 wamadoda amadoda ngosuku.
Cishe amaphesenti angu-20 amanzi ayovela ekudleni okudlayo, kepha konke okuvela emathonjeni ophuzayo.
Iziphuzo zokuphuza kakhulu
Amanzi cishe okukhethwa kukho okunempilo ngoba ayinakho amakholori. Ubisi olungezansi noma obunamafutha lungcono ngoba unikeza i-calcium oyidingayo ngamathambo aqinile. Ijusi nezithelo zemifino ingaba kuhle, futhi, kodwa kudingeka ukhethe izithelo ezingamaphesenti angu-100 noma imifino yemifino futhi ugcine amehlo kulawo makhalori. Ijusi yezithelo ingaba ngaphezu kwamakholori njengeziphuzo ezithambile zesiphuzo.
Pho kuthiwani ngeziphuzo ezithambile? Unezinketho ezimbalwa lapha. Iziphuzo ezivamile ezithambile ziyancwiswa ushukela noma isiraphu ephezulu ye-fructose yesinkwa eseza ama-khalori amaningi kodwa ayikho inzuzo eyengeziwe yokudla okunomsoco. Ukudla iziphuzo ezithambile kungaphansi kwama-kilojoule noma awunawo amakholori ukuze bangalimazi ukudla kwakho. Abanye abantu bakhetha ukungadli izithako zokufakelwa, kepha ungathola iziphuzo ezithambile eziphuzoziwe ngamakhadi angenakho okunomsoco njenge-stevia.
Ikhofi kanye netiye nakho kubalwa njengeziphuzo. Uma nje ungafaki ubisi, ukhilimu noma ushukela, akudingeki ukhathazeke ngamakhalori.
Ngisho noma ikhofi netiye ziqukethe i-caffeine, zisakhipha amanzi. Yiqiniso, uma uzwela nge-caffeine, ungathola ikhofi ye-decaf noma ushintshe itiye le-herbal.
Indlela Yokuthola Amanzi Angaphezulu Ngosuku Lwakho
Iseluleko esisodwa esivamile ukuphuza amanzi uma uzizwa ukomile. Kungenzeka ukuthi ungumhlahlandlela omuhle, kodwa njengoba usukhulile, ungase ulahlekelwe ezinye izindlela zokoma. Nazi ezinye izindlela zokugcina amanzi akho agcine:
- Gcina amanzi eduze kombhede wakho. Uma uvuka ebusuku, ungathatha ama-sips ambalwa.
- Thatha ibhodlela lamanzi nawe lapho uhamba.
- Ungathandi ukunambitheka kwamanzi? Engeza ukunambitheka ngamaconsi ama-flavour-free or flaxing noma izithelo zezithelo noma ikhukhamba esikhundleni sokubamba isiphuzo esithambile.
- Phuza ingilazi yamanzi ngaphambi kwesidlo ngasinye.
- Futhi, uphuze amanzi ngaphambi kokuzivocavoca, futhi njalo imizuzu emihlanu kuya kwe-10 phakathi nokuzivocavoca kwakho.
Kuthiwani Ngotshwala?
Utshwala oluncane lungase luzuze impilo ethile, kodwa alufaki emanzini wakho wansuku zonke. Ucwaningo lubonisa ukuthi isiphuzo noma ezimbili zingasiza ngezinga lakho le-cholesterol nempilo yenhliziyo, kepha ukuphuza ngokweqile kuphakamisa ingozi yezinkinga eziningana zempilo.
Uma ungaphuzi okwamanje, asikho isizathu sezempilo sokuqala. Uma uthanda iziphuzo zakho ezikhulile, ungadluli. Funda kabanzi ngemiphumela yezempilo yokuphuza ngokweqile.
> Imithombo:
> Ihhovisi leZifo Zokuvimbela Nokukhuthazwa Kwezempilo. "Izinkombiso Zezinkukhu zabaseMelika 2015-2020."
> I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Izindleko Zokudluliswa Kwezidakamizwa: Amanzi, I-Potassium, I-Sodium, I-Chloride, ne-Sulfate." Ngo-February 11, 2016.