Akuzona zonke 'ukudla kwasekuseni' okunomsoco futhi ukukhetha ukudla okungalungile kungahle kuguqulwe isidlo sakho sasempilo sibe sekhalori ephezulu, izakhi ezingenamsoco. Nazi ezinye zezindlela ezivamile abantu abonakalisa ukudla kwasekuseni okunempilo :.
Ukwenza Isiphuzo Sokudla Kokudla Kwasemini
Bheka wonke lawo okusanhlamvu okusengaphambili ngesikhathi esizayo lapho uya esitolo. Eziningi zalezi zitshalo zoshukela ziyisibhokisi samaswidi namavithamini namaminerali ambalwa afakwe ku-mix.
Kodwa inkinga akuyona nje ukudla okusanhlamvu okutholile-abantu abaningi bahlobanisa ibhulakufesi ngamadlelo amnandi, imithwalo yesiraphu, nezinto eziqhwaqhakazile ozifaka ku-Toaster.
Hlala kude noshukela owengeziwe:
- Khetha okusanhlamvu okusanhlamvu okungahlanjululwa, okusanhlamvu okuphelele. Vele ufake i-sprinkle encane phezulu, kodwa hhayi ngaphezu kwe-isipuni.
- Esikhundleni se-pastry, phala ucezu lwesinkwa sonke okusanhlamvu ku-toaster bese ubeka phezulu nge-spread percent fruit percent. Usaluthola ukunambitheka okumnandi, kepha ushukela oluncane kakhulu .
- Yiba nesitsha se-oatmeal eshisayo namajikijolo amasha nama-walnuts aqoshiwe. Akunamnandi ngokwanele? Engeza nje i-dab yesiraphu ye-maple yangempela noma isipuni seshukela elibomvu.
Akubandakanyi amaprotheni anele
Akusijabulisi ukuthi sihlobanisa kanjani ukudla okunye ngekusasa? Izitshalo ze-sugary, ama-pancake, nama-waffles abhekene nesiraphu ukukhalela abantu abaningi. Basuke bephezulu isitashi noshukela futhi bephansi amaprotheni. Amaprotheni agcina uzizwa ugcwele isikhathi eside ngakho ngeke uzizwe ulambile phakathi ekuseni.
Qiniseka ukuthi uthole iphrotheni enhle yekhwalithi:
- Yiba nengqikithi yamaphesenti angu-100-okusanhlamvu okusanhlamvu nebhokisi le-peanut noma ibhotela le-almond kanye nengilazi yobisi.
- Zama i-salmon noma i-tuna nge-ayisikhilimu ekhanyayo noma i-mayo kuma-bagels okugcwele okusanhlamvu noma i-toast.
- Sebenzisa amaprotheni powder ku-breakfast izithelo ze-smoothie.
Gwema okusanhlamvu okuphelele
Iningi lalawo okusanhlamvu okusawoti asekuseni kanye nama-pastries nawo aphansi e-fiber.
Izithelo zonke zinikeza i-fiber, engagcina amazinga akho e-cholesterol futhi ugcine uhlelo lwakho lokugaya luphilile.
Khetha ukudla okuphelele kanye nokudla okuphezulu :
- Yidla okusanhlamvu okuphelele, okusanhlamvu kwasekuseni okushisa okubandayo noma okubandayo.
- Sebenzisa isinkwa sokusanhlamvu esiphelele esikhundleni sezinkwa ezimhlophe ze-toast yakho.
- Yenza ama-muffin e-fat fat oat bran.
Ukungadli noma yiliphi izithelo noma imifino
Izithelo nemifino kuvame ukukhokha ama-kilojoule futhi kunamakhemikhali nama-phytochemicals. Ochwepheshe batusa ukuthi sidle izithelo nemifino emihlanu kuya kweyisishiyagalolunye nsuku zonke (cha, leso sitsha se-cereal esinezithelo asinalo).
Thola izithelo nemifino eminingi:
- Yenza i-omelet ngamakhowe, i-pepper kanye no-anyanisi.
- Hlanganisa i-grapefruit noma i-orange ngesigamu bese ukhonza ngesigaxa se-toast egcwele okusanhlamvu nebhokisi le-peanut.
- Engeza amajikijolo, omisiwe, noma ubhanana kukho konke okusanhlamvu kwakho okusanhlamvu.
Ukususa isidlo sasekuseni ngokuphelele
Mhlawumbe weqa ibhulakufesi ngoba uyashesha, noma ucabanga ukuthi ukweqa ibhulakufesi kuyindlela enhle yokusika amakholori. Kodwa akunjalo ngempela. Abantu abadlula ibhulakufesi banamathuba okuba ngokweqile, mhlawumbe ngoba badla kamuva kakhulu ngosuku.
Ungaba nesidlo sasekuseni esisheshayo kodwa esinempilo:
- Gcina ukudla okulungele ukudla okufana namaqanda abilisiwe, amantongomane nezithelo ezintsha.
- Yenza izithelo ze-smoothie zekusasa.
- Yenza imishayo yakho yokudla kwasekuseni enezinhlamvu zokudla okusanhlamvu okunempilo.
Imithombo
Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Ukusetshenziswa kwamafutha ngokweqile nempilo." I-Booth SL.Nutr Rev. 1998 May; 56 (5 Pt 2): S3-19; ingxoxo S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Umthelela we-high-carbohydrate ukudla okuxubile ngezinhlamvu ezihlukahlukene ze-glycemic ekusetshenzisweni kwe-substrate ngesikhathi sokusebenza okuqhubekayo kwabesifazane." I-Am J Clin Nutr. 2006 Aug; 84 (2): 354-60.
UVander Wal JS, uMarth JM, Khosla P, Jen KL, uDhurandhar NV. "Umphumela wesikhathi esifushane wamaqanda ekuziphatheni okwedlulele ngokweqile nokuzikhulula kakhulu." J Am Coll Nutriti. 2005 Dec; 24 (6): 510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Umphumela we-high-protein kwasekuseni kwimpendulo ye-postprandial ghrelin." I-Am J Clin Nutr. 2006 Feb; 83 (2): 211-20.