Umhlahlandlela Wokuthola Ukudla Okunamandla Okunambitheka Ukudla Okumangalisayo
Ukudla inhlanhla sekuyiyona nkinga yangempela kubagijimi kanye nabathandekayo bempilo.
Inkinga
Ukuze sisekele ukukhula komzimba , ukusebenza kwezemidlalo, nokuvuselela, kudingekile ukudla okuningi okunomsoco-okunomsoco. Ukudla inqwaba yalezizinto zokudla ezihlanzekile usuku ngalunye kungaba yisithukuthezi ngisho nokulwa. Isikhathi sokudla ukudla okufanayo okuphekwe ngendlela efanayo nsuku zonke futhi kunomthelela kule nkinga.
Thola Ubunikazi
Ukusebenza okunzima kudinga ukudla kwekhwalithi nokudla okuhlanzekile kusekela indlela yokuphila esebenzayo. Akusho ukuthi sizolahlwa ukudla okuvinjelwe kwezinhlanzi abilisiwe kanye ne-broccoli. Eqinisweni, kubalulekile ukujabulela ukudla ukudla njengengxenye ephumelelayo yempilo yokudla. Lokhu kusho ukuthi sifuna ukudla kwethu okunempilo ukunambitha okuhle.
Abagijimi abaningi basebenzisa isikhathi sokudla futhi badla amaprotheni aphilile, ama-carbs enempilo namafutha njalo ngamahora ambalwa. Baye baba nokudala ekudleni kokudla ukuze bashintshe ukunambitheka nokuthungwa kokudla kwabo. Ukusebenzisa izindlela ezihlukahlukene zokupheka nokunciphisa izindlela zokupheka kunciphile ukudla okunomsoco phakathi kwalabo abadla ngezinhloso.
Izithiyo Ezincane
Ngokwe-athikili eyanyatheliswa kuyi- Journal of Nutrition Education and Behavior , abantu abakwazi ukupheka amakhono nokulungiselela ukudla. Lokhu kuye kwabangela ukupheka okuncane ekhaya kanye nekhwalithi ephansi yokudla. Kubonakala sengathi kuhlobene ngokuqondile namakhono okupheka nokuthenga ukudla okunempilo njengezithelo nemifino. Uma kukhona ukuzethemba kokulungiselela ukudla, ukudla okunamandla okunomsoco kuyathengwa futhi kudliwe ngobuningi obukhulu.
Lesi sihloko sabuye saveza "ukupheka kokungenelela njengendlela yokuthuthukisa impilo." Isinyathelo esikhulu sokupheka esibizwa ngokuthi "Ukupheka Matters" sibuyekezwa emazweni angu-35. Lesi sinyathelo sizodala uhlelo lapho abapheki bendawo bezokufinyelela emphakathini babezofundisa amakhono okupheka. Izinhlelo zokupheka ezinjengalezi ngeke zithuthukise impilo yethu kuphela kodwa zinikeze amathuluzi ukushintsha okuhlukeneyo nokunciphisa ukudla okunesihlungu.
Ukungabi namakhono okupheka kubhekene nabathile abaningi abaphendukela ekudleni okunomsoco-okunamandla okuphekwe umane nje. Inkukhu ebhakawayo engabonakali, imifino ebilisiwe, kanye namaqanda kanye nama-ops angenayo i-lumpy ejwayelekile ekudleni kwabo. Le ndlela yansuku zonke ingaholela kalula ekudleni kwesidumbu futhi abanye abathanda ukuqina balesizathu sokuphonsa ithawula.
Izincomo
Ngokusho kweNational Academy of Medicine Medicine, kubalulekile ukufundisa amaklayenti indlela yokulungisa ukudla okunomsoco okunempilo. I-American Council on Exercise incoma ukusebenzisa ithuluzi lokuxuba nokufanisa ukushintsha ukudla kwethu futhi ugweme ukudla okufanayo nsuku zonke. I-Academy of Nutrition and Dietetics iphakamisa ukudla ukudla okunomsoco-izikhathi eziningana ngosuku ngalokhu amandla nokubuyiselwa .
Kubonakala isihluthulelo sokunqoba ukudla okunamahloni kulungisa ukudla okunomsoco okunomsoco nokushintsha lokho esikudlayo. Ukuqonda indima yokudla okuhlanzekile kudlala ekukhuleni kwethu kwamandla, amandla nokuvuselela kubaluleke kakhulu. Lolu lwazi nesenzo sizoshukumisa ukufuna kwethu ukuqhubeka nokudla ukudla okungcono emzimbeni wethu.
Igoli
Abagijimi nalabo abenza umsebenzi onzima njalo baqonda kakade ukubaluleka kokudla ukudla okunomsoco. I-nutrient-dense isho ikhwalithi, ukudla kwangempela okucebile amavithamini namaminerali abalulekile ukusekela umzimba womuntu. Lokhu kuhlanganisa amaprotheni ahlanzekile , ama-carbohydrate enempilo, namafutha aziwa nangokuthi ama-macronutrients. Ukusebenza okunamandla kungadinga izakhi ezingaphezulu kakhulu zokufaneleka komzimba. Umgomo walesi sihloko ukukufundisa ngezindlela zokupheka ukuthuthukisa ukunambitheka nokubunjwa kwala macronutrients ukusiza ekunciphiseni ukudla okwehliswayo.
Izindlela Zokupheka
Ukudla okuhlanzekile kudinga izindlela zokupheka zokudala ukugcina ukudla kwakho kujabulise. Abagijimi bathambekele ekufakeni ukudla okufanayo okunomsoco-okunamandla futhi bapheke ngendlela efanayo. Kodwa-ke, uma ulungisa ukudla okufanayo ngezindlela ezahlukene kuzobonakala sengathi udla okuthile okusha njalo.
Ukugcoba ngaphandle kuyindlela ethandwa kakhulu yokupheka kwabadlali. Inikeza ukunambitheka okunamandla kokudla, imifino, kanye nezithelo ezithile. Ukubhaka nokugaya kungenye indlela enhle yokuthuthukisa ukunambitheka kokudla okunomsoco. I-stout top sauté noma i-stir--frying meats ephilile ne-carbs enempilo ingahle ishintshe uhlelo lokudla. Ukupheka kwe- Crockpot kungenye indlela yokuthanda imithwalo yokuzijabulisa yempilo yokulungiselela ukudla. Ukudla okuncane okupheka, imifino kanye nezinhlamvu kudala ukudla okumangalisayo nge-flavourous kakhulu.
Gwema njalo
Ukusebenzisa ukudla okuningi okunempilo ukusekela ukukhula kwemisipha , ukusebenza kwezemidlalo kanye nokubuyiselwa kuzozuzisa ezihlukahlukene. Ukondla ukudla kungancishiswa ngokushintsha lokho okudlayo ngokudla noma ukudla okufanayo okulungiselelwe indlela ehlukile. Shintsha amaprotheni, imifino, okusanhlamvu kanye nezithelo njalo ukugcina ukudla kwakho kujabulise.
Ukhathele inkukhu? Jabulela i-turkey ephilile, i-saumon, inyama yenkomo ephilile, noma amaqanda aqhephukile njengamanye amaprotheni emithombo.
Kudla i-broccoli kakhulu? Yenza imifino yakho nge-asparagus, ubhontshisi obuluhlaza noma amahlumela aseBrussel.
Ayikwazi ukushaya esinye i-apula? Zama izithelo zonyaka ezifana nama-peaches, ama-apricot, ama-orang noma izinsuku.
Ukwesaba enye i-spoonful ye-oatmeal? Shintsha okusanhlamvu kwakho bese unikeza i-quinoa, i-farro noma ilayisi elibomvu uzame.
I-Flavour Essentials
Ukwenza ukudla okunomsoco-mnandi kunambitheka umgomo wabagijimi abaningi. I-flavour ebalulekile ekusizeni ukufeza le njongo futhi kunezengezo ezinhle zokugcoba ukudla okwenziwe ngevolumu ephezulu. Kungcono futhi ukuthenga izinto eziphilayo, ushukela ongeziwe, futhi kuncishiswe ekuthuthukiseni ukudla okungenaso- sodium . Nakuba kungabhekwa njengokuthi "kuhlanzekile", izithasiselo ezilandelayo ziyindlela eyamukelekayo futhi enhle kakhulu yokuvimbela ukudla okwehliswayo:
- Ama-Marinades : Sebenzisa uviniga namafutha omnqumo asekelwe ekunambiseni ukunambitheka ezinkumbeni ezinzima, inhlanzi nemifino.
- Uviniga : Jabulela ezihlukahlukene ezibandakanya i-balsamic, i-aple cider, irayisi lewayini, kanye nemifino-engeniswe ekuthuthukiseni ukunambitheka kwezilwane, inhlanzi, imifino, amasaladi nezithelo.
- Amapayipi: Live up ukudla, inhlanzi, nemifino nge lwesinaphi plain. Hlanganisa kakhulu ngezinhlobo ze-Dijon, ezi-brown, noma ze-horseradish. Noma yisiphi isinaphi senza i-sauce enkulu kakhulu!
- I-ketchup nesuphu eshisayo: Zombili zihlinzeka amaqanda, amazambane, inyama, inhlanzi, nemifino. I-Dunking amazambane abhakabisiwe ku-ketchup njalo iwine winner!
- Utamatisi isiphuzo kanye namathisela: Ama- sauces abomvu kuyindlela enhle yokuthuthukisa ukunambitheka kwezilwane, okusanhlamvu, nemifino. Engeza i-quinoa enotamatisi enomsoco njenge-excellent pasta dish ehlukile.
- I-salsa: Okuthandwa kakhulu kudla ukudla okuhlanzekile kokudla. I-salsa ingafakwa cishe noma yikuphi okuvela ezidlweni ezinomzimba, i-cottage shizi, noma isetshenziswe njengengubo yesaladi.
- Izinongo ezivuthayo: Izinongo ezinomsoco zingabandakanya ukuhlanganiswa kwemifino, uNksz Dash, pepper omnyama, usawoti usawoti, i-pepper kanye ne-cumin. Lezi zintandokazi ezithandwa kakhulu zisiza ukudla okunomsoco, amaqanda, kanye nemifino. Zingabuye zengezwe kuma-marinades.
- Izinongo ezimnandi: izinongo ezinhle zingabandakanya isinamoni, i-oregano, ne-nutmeg. Zivame ukungezwa ku-oatmeal, i-yogurt ye-Greek ecacile, ifafazwe izithelo ezintsha futhi isetshenziswe izitsha zokupheka ezinempilo.
- Amakhambi: I- Herbs enye indlela enhle yokuthuthukisa ukunambitheka kwezilwane, okusanhlamvu, imifino nezithelo. Amakhambi adumile afaka basil fresh, cilantro, rosemary, thyme, kanye nint. Amakhambi nawo ayamangalisa emanzini. Engeza umtila omusha emanzini ngesiphuzo esiqabulayo!
- Amafutha omnqumo omusha omncane (EVOO): Amafutha omnqumo inempilo enempilo futhi ayithandeka emifino, amasaladi nezithelo. Kungasetshenziswa njengesisekelo sokudla okunengi kunyama namahlanzi. Amafutha omnqumo angabuye athengwe ngamakhambi okwandisa ukunambitheka kokudla nakakhulu.
- Amafutha kakhukhunathi: Amafutha kakhukhunathi amafutha anempilo anempilo enenzuzo emangalisayo yezempilo. Yisebenzise njengendlela yokusakazeka kumanyolo ogcwele okusanhlamvu, imifino ye-prep noma njengenye indlela enempilo enobungozi ezitokisini.
- Izitshalo: I- vanilla, i-almond, ne-lemon ziphakathi kwezingqikithi ezithandwa kakhulu ezisetshenziswa abagijimi. Thuthukisa ukunambitheka kwama-oats, i-cottage shizi noma amaprotheni agubha ngamaconsi ambalwa.
Yidla Ukupheka Okuhlanzekile
Ukunqoba ukudla kwesisu kusho ukukhululeka ekhishini. Ukufunda indlela yokusebenzisa izindlela ezahlukene zokupheka kanye nokucubungula kuzokwenza okungaphezu kokuthuthukisa ukunambitheka kokudla kwakho. Kuzokusiza ukuba ujabulele ukudla okunomsoco futhi ube nokudla okufanayo izikhathi eziningana ngosuku ngaphandle kokukhathazeka.
Ukupheka okulandelayo kuzohlinzeka ngezinhlobonhlobo ezidingekayo ukuze ugcine ukudla kwakho kujabulise.
Inkukhu Ilungele 5 Izindlela Ezihlukene:
Le iresiphi ye-Zero-Carb Chinese Five Spice Chicken iyintandokazi yokugcoba kodwa nayo ingabhaka.
Sebenzisa inkukhu noma inyama yenkomo yalesi siphuzo se-Amazing Fajitas .
Le phrotheni ephakeme ephikisiwe yenkukhu yaseKobobs nayo ibukeka kahle. Imifino yeBhonasi ifakiwe!
Zama lokhu iresiphi ye-Crockpot Chicken efakwe ku- Slow Cook Way Way eya e-Body Fit. I-bonus brown irayisi nensimbi yokusika ama-oats zokupheka nawo abiwe!
I- iresiphi elandelayo ye-Thai Coconut Curry Chicken kulula ukwenza futhi isebenze phezu kweRauliflower Rice .
Yenza Inhlanzi Enhle:
Zama le recipe ye-Fish Tacos ne-Chipotle yase-Black Black emnyama ehlanganisiwe ehlanganisiwe ku- Indlela yokwenza Ukudla okunempilo waseMexico.
Phakamisa i-grill bese ulungele ukujabulela iresiphi ehlelekile ye-Salmon . Inqubo yokupheka ilula futhi inhlanzi ikwenziwa ngemizuzu engu-15!
Lokhu konke ku-athikili eyodwa kuqukethe izindlela ezingu- 6 eziphilile zokupheka izinhlanzi futhi kuhlanganisa zokupheka ezingu-24!
Yidla Vegigies Yakho
Zama lokhu iresiphi ye-Asparagus enezinyosi noma egosiwe !
Ukuhlambalaza kuyindlela ethandwayo yokudla imifino eminingi. Uma ujabulela ukuphuza imifino yakho, nikeza lokhu iresiphi ye-Juice e-Green !
I-squash ye-spaghetti iyindlela ehlukile enempilo ye-pasta. Funda ukuthi ungayilungisa kanjani imifino emangalisayo futhi ukupheka kanjani i-Spaghetti squash 4 Izindlela Ezihlukahlukene!
Izinhlamvu ezinkulu
Ukukhathala kwe-oatmeal efanayo evuthayo? Funda Indlela Yokwenza Ukudla Okukhulu-Okungumngane Okumnandi Oatmeal nge-mix-ins and healthy!
> Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca, Izinsiza Zomsebenzi, Izihloko Zama-Expert, Ukulwa Nokudla Kwemfucumfucu Ukuqhathaniswa Nesiqondiso Sokudla Sokuxuba Ne-Match, Tiffani Bachus, RDN et al., 4/15
> I-American Academy of Nutrition and Dietetics, Ukudla Amandla Nokubuyiselwa, uChristine Rosenbloom, PhD, RDN, CSSD, 1/2015
> Ezempilo Zemidlalo Yezemidlalo, Ukudla okunomsoco, Thola Amaklayenti akho Ukupheka, Stacey Penney NASM-CES, PES, FNS, 2/2013
> I-Journal of Nutrition Education and Behavior, Impact yokupheka nokulungiswa kokudla ekhaya phakathi kwabantu abadala: imiphumela kanye nemiphumela yezinhlelo ezizayo, uMarla Reicks, PhD, RD et al., 7/15