1 - Indlela Yokukhetha I-Bar Snack Bar Enempilo
Ezweni eliphelele, izidlo ezinempilo zizothola imifino eluhlaza, imifino eluhlaza, amajikijolo amasha kanye namaprotheni amancane. Kodwa ake sibhekane nakho, impilo yakho ayihlali iphelele njalo. Ukuphila kwakho kugcwele izinsuku ezibucayi lapho udinga ukubamba ibha yokudlalwa ukuze uhlale unelisekile phakathi kokudla. Kodwa yiyiphi i-bar yokugcoba okufanele ukhethe?
Imishayo emihle kakhulu yokuphuza isisindo noma yokudla okunempilo akuzona njalo imishayo yokunambitheka ephethwe iphakethe elibukeka kahle kunazo zonke noma imishwana enomsoco kunawo wonke kule ilebula. Eqinisweni, eziningi zazo ziyizinqumo ezimbi uma uzama ukuncipha. Ukuze ulahlekelwe isisindo, ufuna ukuthola imigoqo enika ukwaneliseka okwaningi ngaphandle kwamakholori amaningi kakhulu.
Ngakho-ke, uma ukhetha ibha yokudla okumnandi yokudla, gwema phambili kwephakheji. Thola i-bar snack yokudla amaqiniso bese uyiskena yedatha ebalulekile. Nakhu okumele ubheke:
Usayizi webha. Imishayo yesibindi ingaba usayizi kusuka ku-20 amagremu kuya kuka-70 amagremu. Imiphakathi emikhulu iyoba ngaphezu kokugcwalisa kodwa ingaba namafutha amaningi nama-calories kunokuba udinga ngesikhathi sokudla . Kodwa imigoqo encane inganeliseki ukulamba kwakho futhi ungaqeda ukudla okungaphezu kweyodwa. Mhlawumbe uzothola ukuthi ibanga eliphakathi nendawo, cishe 40-50 amagremu, lizokugcwalisa phakathi kokudla.
Ama-Macronutrients. Hlola ukubona ukuthi zingaki amagremu wamaprotheni, ama-carbohydrate, namafutha okubhalwa kuwo.
- Ama-carbohydrate. I-Dieters elandela uhlelo oluphansi lokudla i-carb luzofuna ibha ne-carbs encane kanye noshukela omncane. Uma kunokwenzeka, zama ukuthola ibha engaphansi kuka-10 amagremu ushukela.
- Amafutha. Bheka ibha elinamafutha angaphansi. Imishayo eminingi yokudla imithi iqukethe amagremu angu-3 kuya kwangu-11 (noma ngaphezulu) wamafutha. Njengesizathu sokuqhathanisa, ibha ye-Snickers engu-52-gramu iqukethe ama-gramu angu-12 wamafutha. Kunengqondo ukuthola ibha yokudla okunamnandi yokudla okunezinhlamvu ezine zamafutha noma amahlanu.
- Amaphrotheni. Amaprotheni amaningi ngokuvamile angcono, kodwa hhayi njalo. Ukudla amaprotheni kusiza ekwakheni imisipha futhi kukusiza ukuba uzizwe ugcwele, kodwa amaprotheni aphezulu ayenamafutha amaningi namakhalori. Uma udla isilinganiso esifanele samaprotheni ngesikhathi sokudla, ungase ungadingi amakholori engeziwe kusuka kuphrotheni phakathi kokudla.
Ama-calories. Ama-calories ayinhloko kakhulu uma uzama ukunciphisa isisindo. Kodwa imigoqo eminingi enempilo yokunambitheka inezinhlayiya ezingaphezu kokudinga phakathi kokudla.
2 - Izinkinobho Zezinhlamvu Zokugwema Uma Uzama Ukulahla Isisindo
Imishayo eminingi edlalwa kakhulu yenzelwe abagijimi, abagibeli kanye nabanye abagijimi. Uma uzama ukunciphisa umzimba, yiyo imishayo yokulondoloza ukugwema. Kungani? Ngoba zenzelwe ukunikeza amandla okusheshayo kubagijimi abayidinga ukwenza kahle ngesikhathi somncintiswano noma umcimbi wokuqeqesha. Akukona ngempela eyenzelwe ukukusiza ukuthi ulahlekelwe isisindo.
Ngakho-ke uma ngabe umgomo wakho ukulahlekelwa isisindo, gwema imigoqo yokunambitheka equkethe amakholori amaningi-noma ngabe ibha iqukethe izithako ezinempilo, ithelebula elibukeka kahle nemifanekiso yabadlali abaphilile ngaphambili. Amaprotheni amaningi aphezulu okubukeka kwezemidlalo amnandi kakhulu kubakhiqizi nabakhi bomzimba, kodwa abe namafutha amaningi kakhulu namakholori amaningi kubantu abazama ukunciphisa umzimba.
Kumele ukwazi ukuthola ibha ye-snack ene-200 kilojoule noma ngaphansi. Khumbula ukuthi ibha ye-Snickers ineama-calories angu-250 futhi cishe ngeke udle ibha ye-candy njengengxenye yesisindo sakho sokulahlekelwa isisindo. Ngakho uma ubona ibha elibukeka lihle kepha liqukethe amakholori amaningi, yeqa bese ubheka ukhetho oluphansi.
3 - I-Healthy Peanut Butter I-Bread Bar
Uma uthanda ibhotela le-peanut futhi uthande ushokoledi, khona-ke ungase ufune ukuzama nje i-Simply Protein Peanut Butter. I-Maple Pecan neCocoa Coffee nazo zivame ukunambitheka. Le bar-gram engu-40 inkulu ngokwanele ukwanelisa ukulamba kwakho kodwa incane ngokwanele ukulingana esikhwameni sakho noma esikhwameni. Kugcwaliswa, okumnandi futhi kulula ukuthola esitolo sakho sendawo.
- Amakholori: 150
- Amafutha: 5 g
- Amaprotheni: 15 g
- Ama-carbohydrate: 16 g
- Ushukela: 1 g
I-Protein nje yenza futhi okunye okunye okulula okufaka ukudla okubandakanya amaProtheni Chips namaProtheni Crunch (ukuxuba amasondo omzimba wamaprotheni, izithelo namantongomane) ukuze ukwanelise ukulamba kwakho. Ngakho-ke uma ubheka okuthile okweqile ngesikhathi sokudla, lokho kuyi-calorile encane ephansi, okukhethwa kukho amaprotheni aphakeme okufanele uwacabange ngakho.
4 - Ama-Bar Snack Bars
Uma ungumlawuli othanda ukwedlula ngokwendabuko, isitayela se-granola-isitayela se-snack, i-bar ephansi kakhulu yekhalori yokudla okungeyona ye-Kind Kindy Grain Butter Dark Dark Chocolate bar. Uzothola amaprotheni angaphansi kule bar 35-gram, kepha inqwaba yezinhlamvu ezigcwele ukukugcwalisa futhi uhlale unelisekile.
- Amakholori: 150
- Amafutha: 5 g
- Amaprotheni: 3 g
- I-carbohydrate: 23 g
- Ama-Sugars: 8 g
Imivimbo ye-Granola ye-Nature Valley ye-Peanut Butter Crunchy ephansi kakhulu (amakholori angu-190 nge-bar-bar ekhonzayo) futhi inikeza amagremu amane amaprotheni. Futhi ungase ubone noma yikuphi kwalokhu kukhetha emakethe yakho yangakini:
- I-Kashi elayishwe i-Granola Amabhakhadi I-Peanutty Dark (35g) 130 ama-calories, amafutha 4.5 g, amaprotheni 4g, i-carbohydrate 20g, i-fiber 3g
- I-Life Life I-Caramel Chocolate Butter Butter (40g): ama-kilojoule ayi-140, amafutha ayisithupha, amaprotheni 11g, i-carbohydrate 18g
5 - Ama-Snack Bars aProtheni-Rich
Uma uzama ukukhulisa amaprotheni akho ekudleni, kunezinketho eziningi ongakhetha kuzo. Amaprotheni e-CleanBar ahlanzekile we-PowerBar ahlakaniphile. Imigoqo ifika ku-flavour njenge Chocolate Chip Cookie Dough noma Amakhukhi kanye ne-Cream futhi inikeza amagremu angu-20 amaprotheni nama-2 amagremu ashukela nama-gramu amahlanu amafutha.
Khona-ke kungase kube nezinsuku ezithile lapho udinga ibha yakho yokudla ukuze uphinde udle ukudla. Kulezo zimo, uzofuna ukuthola ibha yokudla okunamaprotheni amaningi nama-khalori amaningi. I-Protein Premier i-Dark Chocolate Mint iyisinqumo esihle.
- Usayizi we-Snack bar: 72g
- Amakholori: 280
- Amafutha: 7g
- Amaprotheni: 30g
- I-carbohydrate: 26g
- Ama-Sugars: 10g
Leli bar linamakholori amaningi kunobha ye-Snickers, kodwa amafutha angaphansi, kodwa amakholori avela kumaprotheni wokwakha imisipha. Uma ufaka i-protein ye-bar yokudla okuphambili njengaleli ohlelweni lokudla olulawulwa ngokulinganisela, olulawulwa ngekhalori, uzokwazi ukugcina ukudla kwakho endleleni-ngisho nama-calorie engeziwe.
6 - Ibhajethi-Amabhodlela Okudla Okumnandi
Okokugcina, enye yemishayo yami yokudla okuthandayo nayo ingenye yezinto ezibizayo futhi elula ukuthola. I-Market Pantry Amaprotheni amabhafu agcwalisa, ayiphuzi futhi angabizi izindlu eziningi zamaprotheni aphezulu emakethe. Futhi akudingeki ukuba uye esitolo esithile esikhethekile noma ekhemisi ukuzithola. Uzothola imigoqo emabhokisini angu-6 wokubala ezitolo ezibhekele endaweni yakho. I-Chocolate Deluxe Protein Bar ye-50-gram iqukethe:
- Amakholori: 190
- Amafutha: 5g
- Amaphrotheni: 20g
- I-carbohydrate: 18g
- Ama-Sugars: 2g
I-Market Pantry iphinda yenza i-Chocolate Peanut Butter Protein Bar yabathandi be-nut.
I-7 - Okunambitheka Okuhle Kwe-Dieters
Yiqiniso, ukudla okunampilo okunempilo kakhulu kwe-dieters ngokuvamile kuyisidlo sokudla okuzenzayo. Kungani? Ngoba ngaphambi kokuba uhlele futhi ulungiselele ukudla okulula , ngokuvamile uhlela futhi ulungiselele ukudla kwakho. Futhi i-dieters ehlela ukudla (futhi ukusebenza!) Kusengaphambili ngokuvamile i-dieters ethola impumelelo.
Uma ungakwazi ukuhlala phansi ngesonto ngalinye bese uhlela ukudla okunempilo nokudla okulula okulawulwa yingxenye , uzokwazi ukujabulela ukudla oyithandayo futhi uhlale unelisekile usuku lonke.