Iresiphi yakho yekhalenda ye-calorie ephansi enhle ingase ibhidlize ukudla kwakho
Akunandaba ukuthi iyiphi iresiphi ephansi yekhalori yokudla kwasekuseni oyisebenzisayo. Uma ungaqapheli, kunezinye izindleko zokudla kwasekuseni ezinkulu ezingaphazamisa ukudla kwakho. Sebenzisa le mihlahlandlela ukuze uthole iresiphi yesidlo sasekuseni enempilo oyithokozile bese uskena uhlu ukuze uqiniseke ukuthi awukwenzi amaphutha amaphutha okupheka kwasekuseni.
I-Low-Calorie Breakfast Recipes, Ukudla Nezici
- I-Best-Calorie Breakfast For Morning Busy: Qala usuku lwakho ngamaqanda, i-oatmeal kanye ne -smoothie eluhlaza okwanele konke okungama-khalori angaphansi kuka-300. Lokhu kudla kuthatha amaminithi angaphansi kuka-10 ukwenza futhi kushibhile futhi!
- Easy Low-Calorie Breakfast zokupheka : Kuthiwani nge-berry ne-yogurt parfait? Noma i-omelet enamakha neyashizi enobumnandi? Bhalisa lolu hlu lwamaphuzu asemakhakheni asezingeni eliphansi kanye nezindlela zokupheka.
I-Breakfast Dos ne-Don'ts
- Qaphela izinzuzo zokudla kwasekuseni . Uma udla isidlo sakusasa, awunamathuba okuzitholela ekudleni okusalayo ekuseni. I-skippers yasendlini yasemakhaya ivame ukuphengula ukudla okuvela kumshini ovotayo noma ukwenza izinqumo zokudla ezimbi endaweni yokudla okusheshayo.
- Ungacabangi ukuthi ukudla kwakho kusasa kuyisisombululo somlingo sokwehla kwesisindo. Ukudla kwasekuseni akukwenzi ngcono umzimba wakho noma unamanye amandla amakhulu okulahlekelwa isisindo. Ama-kilojoule owadla ekudleni kwasekuseni kubaluleke kakhulu njengama-kilojoule owudla kuzo zonke izidlo.
- Ungahambi i- carb crazy. Izindlela zokupheka eziningi zokudla kwasekuseni, ezinjengama-oatmeal, ama-pancake noma ama-bagels, zifaka okuningi "ama-carbohydrate amabi." Ishukela eliphakeme, isisindo se-carb esikhulu singakushiya uzizwe ulambile ngemuva kokudla.
- Ingabe kufaka phakathi umthombo weprotheyini enokudla ekunakekeleni kwakho kwasekuseni. Amaqanda abamhlophe, imikhiqizo yokuhlunga emanzini, i-yogurt yamaGrike nezinye izinto ezivela emaprotheni kuzokusiza uzizwe ugcwele futhi unelisekile isikhathi eside. Amaphrotheni nawo azokusiza ukuba wakhe futhi ulondoloze imisipha ukuma isibalo sakho bese ushisa amakholori.
- Khetha izinhlamvu eziphelele uma wenza iresiphi yakho yasendlini yasendlini oyithandayo. Ukudla okune-fibre kunikeza izinzuzo ezinenhliziyo futhi kungakusiza ukuthi unamathele ekudleni kwakho. Ukunambitha nokudla kwasekuseni nge-fiber kuzokusiza ukuvimbela indlala futhi kukusize ukuba ugweme ukudla okudliwayo ekuseni.
- Ungakhohlwa ukubala amakholori uphinde ulinganise amasayizi wesilinganiso ngendlela efanele kungakhathaliseki ukuthi iyiphi imenyu yokudla kwasekuseni oyilungiselela. Ukubalwa kwekhalori yakho ngosuku kungalungile ngokuphelele uma udla okungaphezu kokudla okukodwa kokudla kwasekuseni.
- Yidla ikhalenda ephansi-ophansi-ushukela uma usomatasa kakhulu ukupheka kwasekuseni okufudumele futhi okunempilo. I-cereal iyashesha, kulula, futhi uma ufaka ubisi lwe-skim namajikijolo anganikeza izakhi eziningi.
- Ungadli nje uketshezi esitsheni; ukulinganisa kuqala. I-cereal ingenye yezinto ezivame kakhulu ukudla esikudla kakhulu . Ukudla okukodwa kokusanhlamvu kunye indebe eyodwa.
- Jabulela i- low-calorie e-smoothie enempilo uma udinga ukudla isidlo sasekuseni lapho uhamba khona. Faka izithelo ezintsha, i-yogurt, nezinye izithako ezihlwabusayo ukuze wenze isiphuzo sasekuseni esanelisayo.
- Ungakhohlwa ukukala izithako oziphonsa ku-blender lapho wenza i-smoothie enempilo yasencane kwasekuseni. Izithako ezithandwa kakhulu ze-smoothie, njengeju nomsizi wezithelo, kuvame ukuphakama ushukela nama-khalori. Ama-smoothie angashintsha kalula inhlekelele yokudla ephezulu-khalori uma ungaqapheli ukuthi uphonsa yini ku-mix.
- Uphuza ikhofi ngokulinganisela uma kukuthola ekuseni. Ikomishi lekhofi elimnyama liqukethe cishe amakholori. Ungenza ngisho nokuphuza ikhofi ephansi-ikhalori ephuza ekhaya.
- Ungaphanga endlini yekhofi yendawo. Amakhophi amaningi ekhofi aqukethe amakhulu ama-khalori namafutha amaningi kakhulu. Uma ujabulela ukuya ku-Starbucks noma kunoma iyiphi enye indawo yekhofi, funda ukuthi ungahle kanjani ukuphuza ikhofi ikhofi ephansi esikhundleni salokho.
- Yidla ukudla okuphilayo futhi uwafake ekuphekeni kwakho kwasekuseni uma ukhetha. Abathengi abaningi bakhetha ukuthenga amajikijolo, okusanhlamvu kanye neminye imikhiqizo ekhulile ngaphandle kwezibulala-zinambuzane.
- Ungenzi iphutha lokudla ngokweqile ukudla okungokwemvelo noma kwezempilo. Ezinye izifundo zibonise ukuthi abantu baningi amathuba okudla ukudla okunye okubona ukuthi banempilo noma okubizwa ngokuthi yizinto eziphilayo.
Khumbula ukuthi ukudla isidlo sasekuseni kuwumkhuba omuhle ukungena uma ufuna ukuthuthukisa imikhuba yakho yokudla ikakhulukazi uma ufuna ukunciphisa umzimba. Kodwa njenganoma yisiphi esinye isidlo, ingumgangatho wezithako kanye nenani lama-calories okubalulekile ekugcineni.