Ucwaningo oluthile lubonise ukuthi ukudla amaqanda okudla kwasekuseni (uma kuqhathaniswa nesidlo sasekuseni esisekelwe nge-bagel kanye nokubalwa kwekhalori efanayo) kungasiza abantu ukuba balahle isisindo. Kwesinye isifundo, iqembu eladla amaqanda ngesidlo sakusasa laphelela ukudla ama-calorie ambalwa phakathi kwamahora angu-36 alandelayo kuneqembu elidla ukudla i-bagel. Futhi kwesinye isifundo, labo abadla amaqanda ekuseni balahlekelwa kabili ngaphezu kwesigel.
Esinye isizathu sokuthi kungani amaqanda angaba amathuluzi okulahlekelwa isisindo ahlobene nokubalwa kwawo kwamaprotheni amaningi. Ucwaningo luye lwabonisa ukuthi amaprotheni angavimbela ama-spikes e-sugar, futhi ambalwa ama-spikes ashukela egazini ayalingana nokuthanda okuncane.
Akumangazi ukuthi izifundo zibonisa ubudlelwane phakathi kokudla kweqanda ekuseni kanye nokudla okuphansi kwe-caloric. Amaphrotheni agcwalisa futhi akunika amandla isikhathi eside. Ngakho ukudla amaprotheni kusenesikhathi kuzokusiza ukuvala izifiso zomphakathi ekuseni bese ugcine unelisekile kuze kufike isikhathi semini.
Lokhu kusho, kubalulekile ukuqaphela ukuthi lezi zifundo ziqhathanisa ukulahlekelwa kwesisindo phakathi kwamaqembu adle ukudla okubalwa kwezikhalori. Futhi amakholori ayalwa nanxa kuqondene nokulahlekelwa isisindo. Ngakho lokhu akusona isizathu sokuhlalisa i-omelet yamaqanda amane amaqanda njalo ekuseni.
Kubalulekile futhi ukuqaphela ukuthi iningi leprotheyini yokugcwalisa litholakala kumaqanda abamhlophe. Ngenkathi iqanda elikhulu lonke linamakholori angu-72 namafutha angu-5g, umhlophe ngamunye weqanda unama-khalori angama-17 futhi awukho amafutha.
Ngakho-ke, unamathele amaqanda anelisayo ekuseni kunama-bagels kanye nama-pastries aphezulu kuma-carbs nama-calories hhayi ukugcwalisa. Kodwa unake ama-khalori bese ucabanga ukukhanyisa lezo zinsuku zokuphuza amaqanda ngokuhamba ngamaqanda amaqanda aphelele kanye namaqanda amhlophe amaqanda.
Amaqanda nawo angaphezulu kakhulu ekudleni kwasemini nasekudleni futhi izinhlobo ezinzima kakhulu abilisiwe ngenye yezinto zokudla okungekho ngaphansi komhlaba.
Nakhu okunye okuphefumlelwe ukuthi ungayifaka kanjani ekudleni kwakho:
- Kumgog. Uthanda i-egg scramble ekuseni, kodwa ungazifuni ukuphuma (nokuhlanza) i-skillet ne-spatula? Yenza igayi leqanda .
- Njengokudla okunamandla okubilisiwe. Kanzima ubilise amaqanda ambalwa, uwahlwithe, uwahlukanise, futhi uphonsa izikhupha. Zigcwalise nge hummus, salsa, noma ngisho ne-tuna yokulungisa i-mega-protein.
- Emaladini. Zama amanye abamhlophe abilisiwe abomvu ngamasaladi wesitayela noma iqanda eligcwele lisikiwe phezu kwemifino eluhlaza.
- Ema sandwich. Yiba nesinkwa esiphundu sesaladi isaladi. Vele uvule ama-mayo nezikhupha bese unamathela ngesinkwa esilula.
- Ukugoqa ekuseni. Gcoba i-tortilla ephezulu-fiber ejikeleze isihlamba seqanda futhi une-burrito yasekuseni. Bheka ama-tortillas ngamakhalori angaphansi kuka-150.
- Oatmeal yakho. Kanciphisa kancane amaqanda amhlophe amaqanda ukuba ayenze i-oatmeal ukwandisa usayizi wesabelo kanye nesibalo samaprotheni.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!