Yidla Ngokufanele Phakathi Kokudla
Ukuzwa ulambile nje ngaphambi kokudla noma ukudlala futhi uzibuza ukuthi udleni? Sonke singaxhumana nalesi simo. Ukuzilungiselela nge-snack esheshayo enempilo kuzokusiza ukuba uzizwe unelisekile ngaphambi kokudla kwesikhathi sokudla noma ukhuliswe ngamakholori anele ukuze uthinte ukuvivinya umzimba.
Abaningi bethu banamathele kunani lekhalori noma bathathe abambalwa ukuze balondoloze umzimba onempilo. Ukuba ne-calorie ephansi yekhalori eyi-100 noma ngaphansi kuyiphendule ephelele yokugcina umzimba wakho uphazamisekile, ushiya indawo yokudlela.
Uhlu olulandelayo lwamakholomu angu-100 okudla okudliwayo kwamakholori luzothatha yonke into yokuqagela kokudla, unikeze izakhi ezibalulekile, futhi ikuvumele ukuba uzizwe uhle ngokukhetha kwakho.
1 - I-avovoc Fresh on Whole Grain Toast
Umcabango wokuphuza : sebenzisa i-avocado elicwengekile e-1/4 ku-okusanhlamvu okuphelele okuphilayo noma inhlamba ehlwanyelwe imbewu ukuze uthole ukudla okunomsoco futhi okungaphansi kwama-khalori angama-100.
Amaqiniso okudla : konke okusanhlamvu kuyimithombo ecebile ye-fibre, usizo lokunciphisa umzimba futhi kuboniswa ukunciphisa ingozi yezifo. I-avocado entsha ibhekwa njengamafutha angenalutho angenayo i-healthy and alternative to butter butter. Ngokwezibuyekezo ezibucayi embikweni wezokwelapha nezokudla , ama-avocade agcwele amavithamini abalulekile namafutha amahle akhuthaza amaphrofayili aphilile (cholesterol) nokulahleka kwesisindo.
2 - IsiGreek Yogurt With Blueberries
Umchamo wesilinganiso : isilinganiso ½ inkomishi ye-fat yogurt yogurt (ayikho ishukela eyengeziwe) futhi phezulu nge-1/3 indebe eluhlaza okwesibhakabhaka ngamakhalori angu-95 ngokukhonza.
Amaqiniso okudla : ngokusho kwe-Eat Right Academy, i-yogurt yamaGreek equkethe izakhi ezibalulekile, ama-probiotics kanye nama-whey amaprotheni abalulekile empilweni yakho nasemzimbeni wakho. Ama-probiotics aboniswa ukuthuthukisa ukugaya, ukwandisa ama-bacteria amahle , futhi akhuthaze amazinga ajwayelekile e-PH emzimbeni. Ucwaningo lubonisa ukuthi ama-gutter (favorable) ama-gutter (ama-bacterium) ayenciphisa amafutha asemzimbeni ukuze aphumelele isikhathi eside.
Iphoyinti yesibhonasi : ungagcini ukuqoqa uketshezi olusenyakatho ye-container ye-yogurt ngoba lokho kuyisiprotheni ebalulekile ekukwakheni imisipha.
3 - Hummus kanye Veggies
Umqondo wokunwa ngamanzi: Gcina ama-calories angu-100 ngokudla izipuni ezimbili ze-hummus nge-1 indebe yemifino eluhlaza.
Amaqiniso okudla : ngokusho kwe-Academy of Nutrition and Dietetics, uma ufushane ngesikhathi, thola i-hummus ne-veggies eluhlaza. I-Hummus i-chickpeas ehlanganisiwe nje noma i-herbs nezinongo ezengeziwe. Iqukethe i-Omega-3 fatty acids ekhonjiswe ukusiza ngokunciphisa amafutha omzimba nokuphathwa kwesisindo. Ukutshala imifino yakho eyintandokazi eyintandokazi inikeza izakhi zomzimba kanye nefiber ebaluleke nakakhulu konke okubalulekile ekunakekeni kwempilo yenhliziyo nokunciphisa ingozi yezifo.
4 - Amaqanda abilisiwe anzima
Umqondo wokunciphisa : ukungena kuma-khalori angaba ngu-75 ngokukhonza kuhlanganise ne-yolk, amaqanda enza ukukhetha okunamandla okukhethwa kukho okusheshayo kokukhethwa okusheshayo.
Amaqiniso okudla : amaqanda abilisiwe kanzima mhlawumbe enye yokudla okulula ukukwenza futhi acebe amaprotheni, ama-vithamini B, ne-choline. Ngokusho kweHarvard School of Public Health, amaqanda aqukethe izakhi ezibalulekile kanye namaprotheni ahlobene nokunciphisa ingozi yesifo senhliziyo. Amaqanda abamhlophe akhanyiswa kalula futhi abhekwa njengeprotheni ephelele yezinzuzo ezibucayi.
5 - Isinkwa Sonke Sezinhlamvu Nge-Almond Butter
Umqondo wokunciphisa : gcina usayizi wokukhonza ngamakolorili angu-100 ngokujabulela isisodwa esisodwa sesinkwa sokusanhlamvu esiphezulu se-½ isipuni se-almond ibhotela.
Amaqiniso okudla : ngokusho kwe-American Society of Nutrition, kusetshenzwa okusanhlamvu konke njengengxenye yokudla okunempilo. Ukudla okuphelele okusanhlamvu kuboniswa ukuthi kunciphisa kakhulu ingozi yezifo ezingapheli futhi kusize silahlekelwe amafutha omzimba. Izitshalo zonke ziphezulu fiber, izitshalo zamaprotheni, amafutha enempilo futhi zizogcina umzimba wakho unelisekile ngamahora
6 - Amantongomane amakhulu
Umcabango wesigcino : ambalwa ama-ammondi aluhlaza (cishe angu-13 okukhonzayo) angama-calories angama-75 kanye nokudla okuphezulu okuhamba phambili.
Amaqiniso okudla : amantongomane aluhlaza anambitheka kakhulu, akwazi ukuphatheka kalula, futhi acatshangwa njengenye yokudla okudliwayo okudliwa yi-superfood. Amantongomane afana ne-pistachios, ama-almonds, nama-walnuts ambalwa nje aboniswe ukunikeza amafutha enempilo ukuze abe nempilo efanele. Ngokusho kocwaningo olungapheli, ukudla amantongomane aluhlaza kunika amafutha amahle namafiber aboniswa ukunciphisa ingozi yesifo senhliziyo. Okunye ukuhlola kubonisa ukuthi ukusetshenziswa komzimba njengengxenye yempumelelo yezinhlelo zokulahlekelwa kwesisindo eside.
7 - Izithelo Ezintsha
Umqondo we-Snack : ukudla i-apple eyodwa ephakathi inikeza amakholori anesisindo angaphansi kwezingu-100 nenye yokudla okulula kakhulu kokuhamba nokuhamba ukuze uphethile umzimba wakho.
Amaqiniso okudla : izithelo ziphansi kwama-kilojoule kodwa ziphezulu ezakhiweni. Lena inhlanganisela enkulu ukuchaza ukudla okusheshayo nokuphilile. Izithelo ezinjengama-apula ziwumthombo ocebile we-quercetin , ukulwa nokuvuvukala kwemvelo, futhi okuhle kakhulu ekubuyiseleni kwe-muscle ngemuva kokusebenza. Ama-apula nawo aphezulu e-fiber futhi aboniswa ukwandisa umzimba wakho futhi akhuthaze ukulahleka kwesisindo.
8 - i-Green Protein Smoothie
Umchamo we-Snack : hlanganisa i-1/2 inkomishi yobisi lwe-almond engenayo i-almond, i-apula e-1/2 elicutshiwe noma i-banana eqoshiwe e-1/4, i-1/4 indebe yama-kare noma isipinashi, kanye ne-1/4 ye-whey powder kanye nomxube we-calorie yamandla kagesi angu-100 egcwele okubalulekile izakhi.
Amaqiniso okudla : iziphuzo ezinamaprotheni aluhlaza yindlela ejwayelekile, elula, futhi ejabulisayo yokwengeza ukudla okunempilo okukhona okunomsoco. Izithako ze-smoothie ezi- Green nazo zihlukahluka ngokukhetha okuhlukahlukene okuvela ku-kale, isipinashi, nezithelo ukuxuba kanye nomthombo wakho wamaphrotheni. Imifino enhle iqukethe i-antioxidants enamandla eboniswa ukunciphisa ukuvuvukala kanye nengozi yakho yezifo kanye namanye amagciwane.
9 - Butter Peanut on Celery
Umcabango wesibindi : Spread 1 isipuni ibhotela ibhotela esiqwini eside isilimo esidliwayo esinamagatsha anamanzi for amakholori 100 izakhi superfood.
Amaqiniso okudla : Ibhotela le-peanut ihlala i-superfood ezithandwa yizemidlalo kanye nomthombo ocebile weprotheni yezitshalo ezinempilo, amafutha enempilo kanye ne-fiber. Ngokusho kwezihloko ezivela eNational Health Institute, ibhotela le-peanut ikhuthaza impilo yakho futhi ihlinzeke ngamandla ahlala isikhathi eside. Nakuba ama-peanuts empeleni engumlenze (ingxenye edlayo yesitshalo) futhi engaveli emithini, sithanda ngokubhekisela emanzini njengamantongomane.
Iphoyinti yesibhonasi : isilimo esidliwayo esinamagatsha anamanzi aphezulu ku-nitrate futhi aguqulwa ku-nitric oxide uma idliwe. I-oxide ye-nitri iboniswa ukuze kuthuthukiswe ukusebenza kwezemidlalo futhi kunciphise ukushisa komfutho wegazi.
10 - I-Cottage Ushizi ne-Ananas
Umcabango wesiphuzo : I-1/2 indebe ephezulu ye-fat cottage ushizi ene 1/4 indebe ekhishwe i-pineapple enamanzi noma ekheniwe (ngamanzi wezemvelo) we-calories yamakholori ayi-100.
Amaqiniso okudla : I-cottage cheese enamafutha aphansi kakhulu emaprotheni obisi aboniswe ukusiza ukunciphisa amafutha omzimba nokwandisa ubukhulu obuqinile. I-Cottage ushizi iqukethe ama-probiotics aboniswe ukuthuthukisa ukugaya futhi ukwandisa ama-bacteria amahle. I-enzymes (i-bromelain) etholakala enaninipula kuthiwa ithuthukisa ukugaya nokumunca kwamaprotheni okudliwe.
11 - Oats okuphekwe ngezithelo
Umcabango wokupheka: pheka i-1/4 indebe ye-oats eyomile ngamakhilomitha angama-75, futhi phezulu nge-1/4 indebe yamajikijolo akho owathandayo, noma ibhanana eline-1/4 elisikiwe.
Amaqiniso okudla : ama-oats akayona nje isidlo sasekuseni futhi angumthombo omuhle kakhulu we-antioxidants, amavithamini, amaminerali kanye ne-fiber. Ngokusho kwe-Academy of Nutrition and Dietetics, ama-oats abuye aqukethe i-beta-glucan fiber ehlanganiswe ne-immune engcono nokunciphisa i-cholesterol. Ama-oats ayidlalwa ngaphambi kokudla nokuthunyelwa komsebenzi kubantu abakhuthele ngokuvamile abakhonza ngamaqanda abamhlophe ngeprotheyini eyengeziwe.
I-bonus tip : ama-blueberries aqukethe ama-antioxidants anamandla aboniswe ukunciphisa ingozi yesifo senhliziyo nokuthuthukisa ukusebenza kobuchopho.
12 - Popcorn
Umcabango wokudla : i-pop 1-ounce yengqolowa yemvelo ye-3 ½ -cup ekhonzayo futhi cishe amakholori angu-90-100. I-Popcorn inempilo uma i-air-popped noma iphekwe ebhodweni elikhulu esitofu phezulu ekhaya. I-popcorn esheshayo iphakethe kanye nezikhwama ngokuvamile zigcwele izigcini zokuvikela kanye nezithasiselo, amafutha agcwele, i-sodium, futhi ephakeme ngamakholori.
Amaqiniso okudla : i-popcorn iyinhlama enempilo futhi ibhekwa njengokusanhlamvu okuphelele. Iphezulu e-fibre futhi inikeza ezinye amaprotheni. Eqinisweni, u-1-ounce okhonza unamagremu angu-4 e-fiber, cishe ama-4 amagremu amaprotheni, kanye nama-khalori angu-110 kuphela. I-Popcorn iqukethe ama-polyphenols , ama-antioxidants aboniswa ekuthuthukiseni impilo ye-heart futhi anciphise ingozi yezinye umdlavuza. Ngenxa yokuthi i-popcorn igcwele umoya, ungadla ingxenye enkulu kakhulu ngaphandle kwama-khalori amaningi.
I-bonus tip : i-popcorn toppings ingaba mnandi, kodwa khumbula ezinye zengeza amakholori engeziwe ku-snack yakho. Lokhu okulandelayo yizengezo ezimbalwa ezivame ukujabulela ku-popcorn:
- Ubhotela obunamanzi obisikiwe - ½ tbsp. ibhotela elicibilikile futhi uphonsa kahle ama-khalori angu-68 engeziwe.
- Chocolate - ufafaze 1 tbsp. ushokoledi omnyama omnyama omncane ku-popcorn ashisayo, uphonsa futhi udle ufudumele, kodwa ungcolile ukuze uthole amanye ama-calories angu-50. I-popcorn ye-chocolate ingasakazwa futhi kwi-cookie sheet futhi ivumelekile ukusetha ngaphambi kokudla.
- Imvubelo yempilo - ufafaze 2 tbsp. phezu popcorn ashisayo futhi uphonsa. I-2 tbsp. Ukukhonza imvubelo yezokudla okunomsoco kungama-kilojoule angu-60, futhi uthola amaprotheni engeziwe angu-8 nenye ye-fiber.
> Imithombo:
> Andrea Giancoli, MPH, RD, 5 Wonke amahlamvu okugcina impilo yakho yomndeni, i- Academy of Nutrition and Dietetics , 9/2016.
> Emilio Ros, Izinzuzo Zempilo Zokusetshenziswa Kwamanzi, Journal of Nutrients , 2010.
> Satya S. Jonnalagadda, Ukubeka I-Puzzle Yonke Yezinhlamvu Kanye: Izinzuzo Zempilo Ezihlanganiswa Nezolimo Zonke, i- American Society for Nutrition , 2010.
> Sharon Denny, MS, RDN, i-Yogurt Mania, i- Academy of Nutrition and Dietetics , 6/2015.