Qala usuku lwakho ngekhalori ephansi, ephezulu-amaprotheni kwasekuseni
Ingabe uqala usuku lwakho ngokudla kwasekuseni okunempilo? Noma ingabe ulayisha ukudla okulula, okusetshenziselwe ukukhishwa kwe-jolt yamandla okusheshayo? Uma ekuseni kusasa, bese udinga kokubili amandla asheshayo nokudla okuhle. Ukudla okukhethayo kufanele kube lula, kodwa futhi kugcwele izithako ezibalulekile ukuze uphethe imisebenzi yakho emsebenzini nasemakhaya.
Sebenzisa lo mhlahlandlela ukugcwalisa ikhishi lakho ngokukhetha okuhle kokudla kwakho ekuseni.
Futhi ngalezo zikhathi lapho ungeke ukwazi ukulungiselela kwasekuseni okunempilo ekhaya, shintsha uhlu ngezansi ukuze ufunde lapho ungase ukwazi ukuthola ukudla kwasekuseni okuphephile okusheshayo.
Iyini isidlo sasekuseni esinempilo?
Ukudla kokuqala kosuku kufanele kukunikeze ama-carbohydrate enempilo yamandla, i- fibre ukukusiza uzizwe ugcwele, amaprotheni ukusiza ekukhuleni kwemisipha nokugcinwa kwemithi, namafutha enempilo okuzonda. Ukudla kwasekuseni okuvamile kwendabuko kuhlinzeka lezi zondlo kodwa nazo ziphakeme kakhulu ngekhalori. Ukudla okwenziwe ngokujwayelekile namaqanda, ubhekeni, kanye nesinkwa sezinyosi kungakhipha kalula amakholori angu-500 noma ngaphezulu. Futhi ngisho "ukudla okunempilo" kwasekuseni okufana ne-oatmeal, okusanhlamvu okuphelele okusanhlamvu, noma isobho se-avocado kungaba ngaphezulu kakhulu kwamakholori, futhi.
Ukusiza ekulahlekeni kwesisindo noma isisindo sokulondoloza isisindo, kuwukuhlakanipha ukuthatha ukubalwa kwekhalori. Uma ukudla kwasekuseni kungukudla kwakho okukhulu ngosuku, ama-calories angu-500 noma angu 600 angase afaneleke.
Kodwa uma udla ukudla okungawusizo phakathi nosuku, udla ukudla kwasemini okuphakathi, nesidlo esikhulu, bese usika amakhalori ngesikhathi sasekuseni kungenzeka ube smart.
Yiqiniso, lokho akusho ukuthi kufanele uthathe ukudla kwasekuseni okunempilo okufana nezinhlamvu ezigcwele noma amafutha anempilo, kodwa kufanele ukhumbule ubungakanani besabelo ukuze ugcine inani lakho eliphelele lokudla nge- caloric ebangeni elihle.
I-Healthy Breakfast Foods
Yakha ukudla kwakho kwasekuseni nxazonke zokudla kwasekuseni okunempilo. Lezi zikhetho zigcwele amaprotheni kanye ne-fiber, kodwa kunamafutha aphansi, ushukela ocolile, nama-calories. Lokhu kudla kusiza ukuvimbela ukulangazelela kokusa kwelanga, ukuvimbela ukudla okungenamqondo, nokuthuthukisa ukulawulwa kwesigaba usuku lonke.
I-Healthy Breakfast Breakfast List Uhlu
- I-yogurt yamaGreki engewona amafutha
- Amaqanda
- Amaqanda abamhlophe
- I-low fat turkey isinkwa sasekuseni
- Insimbi isika ama-oats noma i-oatmeal ecacile
- Umhlabathi ophansi we-turkey
- Ubisi noma ubisi oluphansi noma ubisi lonke uma lisetshenziselwa ukulinganisela
- Isinkwa sonke sezinhlamvu
- Yonke okusanhlamvu okusanhlamvu
- Amajikijolo wonyaka
- Ubhanana
- Ama-apula
- I-salsa entsha
- Isipinashi
Ngalesi sithako, ungalungisa ukudla kwasekuseni okunomsoco kusengaphambili futhi ugcine isonto lokudla okunempilo esiqandisini. Ngaleyo ndlela, ukulungiselela ukudla kudinga imizuzu engu-5-10 kuphela ekuseni.
Ukudla kwasekuseni ukugwema
Ukudla kwasekuseni okuvamile kwendabuko yizinto ezidliwayo kakhulu zokudla ekuseni. Lokhu kudla kuvame ukugcwele ushukela owenziwe kanye nezinhlamvu ezihlanjulisiwe, ama-calories aphakeme futhi aphansi ezakhiweni. Ngenkathi kungase kube lula ukubamba futhi uhambe, bavame ukushiya uzwa ulambile futhi unobungozi ngaphakathi kwehora noma ngaphezulu. Lapho lokho kwenzeka, kungenzeka ukuthi uyeke kakhulu kumshini othengisayo noma esitolo esivumelekile sokudla okungenamsoco.
Ukudla kwasekuseni ukugwema
- Izitshalo ze-sugary
- Ama-Bagels
- Ama-pastries nezinye izimpahla eziphekiwe
- Ijusi
- I-flavored coffee creamer (ngisho nezinhlobo zamafutha!)
- Ibhafu lekusasa
- Amaphakethe we-oatmeal awakhishwa yodwa
- Amanye ama-sandwich asefrijini efriziwe
I-Healthy Breakfast Recipes kanye neMibono
Uma ungakwazi, lungiselela isidlo sasekuseni ekhaya. Ngaleyo ndlela, ungakwazi ukulawula izithako kanye nezakhi zomzimba ekudleni.
- 9 Ukuphumula Okunempilo Ngaphansi kwama-Calories angu-500
- My Favorites Quick futhi Easy 300-Calorie Indawo yokudlela edayisa ukudla kwasekuseni
- Healthy Morning Smoothie Ungadliwa
- Indlela Yokwenza I-Omelet Ephansi-Khalori
- Indlela Yokwenza I-Low-Khalori Ephuza Ikhofi Ekhaya
- Ukudla Okusheshayo-Ukudla Okusheshayo
- Yenza i-Egg Ekhaya iMicMuffin Sandwich e-Ekhaya
- I-Healthy Breakfast Ideas yezingane
Amathiphu wokupheka we-Healthy Breakfast
Ngisho noma ungalandeli iresiphi, ungakwazi ukulungisa kwasekuseni okunempilo ngokuncintisana kakhulu. Isibonelo, i-yogurt ye-protein-rich rich Greek yogurt iyamnandi ngendebe ye-½ ye-blueberries. Noma uphonsa umsila we-crumbled turkey kanye ne-pepper ebomvu elibomvu elibomvu phakathi kweqanda elimhlophe eliqhamuka ukuqala okuvuthayo kuze kube usuku.
Uma ulandela enye yokupheka kwasekuseni okunempilo, kuyasiza ukuba ube namathuluzi ambalwa wokupheka esandleni. Uma upheka amaqanda, qiniseka ukuthi unesiketi se-non-stick. Ngaleyo ndlela akudingeki ukuba usebenzise amafutha noma ibhotela uma uphonsela noma ukhawule. Ngibuye ngigcine isobho lesikhumba esiqandisini. Uma ngenza ama-omelets, ngisebenzisa isitoko kunamafutha omnqumo noma ibhotela ukuze ngiphuze ama-anyanisi noma ama-shallots ama-flavour ukungeza ekugcwaliseni. Futhi uma uthanda i-oatmeal, yenza ibhodlela elikhulu lama-oats kanye kuphela ngesonto. Bese uyifake esitokisini esisodwa sokukhonza ukuze uhlale esiqandisini nokushisa ku-microwave njalo ekuseni.
Yidla ukudla okunempilo okusheshayo ukudla okusemakhawulini
Uma ubanjwe ukuzingela ukudla kwasekuseni emgwaqeni, unamathuba ambalwa. Izindawo zokudlela eziningi zinikeza isithelo esisha, i-oatmeal noma i-Greek Yogurt. Uma ukhetha kuphela ukudla okusheshayo, sebenzisa lezi ziqondiso.
- Lapho Ukuthola Isinkwa Sokudla Kokudla Kwekusasa-I-Fast Food Guide
- I-calorie ephansi kunazo zonke eDunkin 'Donuts
- Indlela YokuLawula Ukuphuza Okuphansi Kwekhalenda ku-Starbucks
- Yini Okufanele Uyilalele EJamba Juice Uma Usendaweni Yokudla
- Ungadla kanjani impilo e-Panera Bread
- Isiqondiso Esiphelele Sokudla Okudla Okudla Okusheshayo
Khumbula, ngokuhlela okuncane nje, kulula ukwenza isidlo sasekuseni esinempilo esizokwenza uzizwe ugcwele futhi unelisekile. Gcina i-pantry yakho kanye nesiqandisisi esinezinto zokudla kwasekuseni ezingcono kakhulu futhi usebenzise amathiphu okupheka enempilo ukuze ugcine ama-calorie namafutha okulawula.