Abantu abaningi bathanda ukudla ukudla okulula. Ngezinye izikhathi ngaphandle komkhuba noma ukukhathala, futhi ngezinye izikhathi ngenxa yokulamba kwangempela. Uma ugoqa ngenxa yokuthi unesizungu, mhlawumbe kufanele uzame ukuzilibazisa noma uhambe ukuhamba. Kodwa, uma uqhubeka uphahla ngoba ulambile, khetha ukwelapha okunempilo futhi okunomsoco.
Ngakho yini ngempela ukudla okunesondlo? I-snack ingaba umthombo omuhle wokudla okunamakholori aphansi uma ukhetha ngokuhlakanipha - ukudla izithelo, imifino noma abaqhekezi bezinhlamvu ezigcwele ungakwazi ukwengeza izakhi eziningi kanye ne-fibre, isibonelo.
Kodwa isiphuzo singase sibe nkulu ikhalori ukuphumula-out uma uziphathela isitsha esikhulu ice cream noma phokoza phansi esikhwameni esikhulu sama-chips greasy.
Zama Le mibono enempilo emnandi
Cabanga ngesidlo sakho njengesidlo samaminithi futhi uhlale ulinganisela ngokukhetha amaprotheni amancane, amafutha amaningi aphilile, namanye ama-carbohydrate, njengenhlanganisela yesinkwa esiphezulu , ama-crackers, noma ama-fresh fiber nezithelo, nama-nati noma nut ibhotela.
Khumbula ukuthi isidlo kufanele sibe sincane - nje into encane ukuze uthole isidlo sakho esilandelayo ngoba uma ukudla kwakho okuncane kukukhulu kakhulu, ubeka ingozi yokudla amakholori amaningi kakhulu.
- Hlanganisa ibhotela le-peanut ku-crackers wonke okusanhlamvu okuyisithupha futhi usebenze nge-ounce eyodwa ushizi (cishe ngobukhulu bendidi yedayisi).
- Sika i-apple ibe yi-bite-size chunks bese uyifake ekomitini elingu-half cup fat cottage shizi. Phula isipuni esisodwa se-walnuts noma ama-pecans (noju oluncane uma uthanda ubumnandi).
- Hlanganisa konke okusanhlamvu ku-wedges ayisithupha bese ukhonza ne-hummus kanye nama-berries ambalwa.
- Yenza amapuleti ezithelo nezitshisi. Hlanganisa i-apula eyodwa neyodwa elilodwa, bese ukhonza ngamagilebhisi amasha, ama-crackers okugcwele okusanhlamvu kanye nezinhla ezimbalwa ezincane zomuthi ushizi ozithandayo.
- Hlanganisa indebe eyodwa ye-yogurt ephansi yamafutha nge-half-cup indebe eluhlaza okwesibhakabhaka noma ama-strawberry tincetu, kanye nengxenye eyodwa kwekota indebe eqoshiwe noma ama-alimondi. Engeza uju nje ngokwanele ukuze uvumelane nesinambitheka sakho.
- Sakaza ibhotela le-almond engxenyeni ye-toast yonke yegorosi bese ufaka i-spoonful ye-100% yamaphesenti okusakazeka. Khonza ngengilazi yobisi obungelona amafutha.
- Khonza ama-olivini kanye ne-pepper ebomvu elinesibhakabhaka ngesinkwa sokudla okushisayo okuphelele.
- Abanye abantu bakhetha ukudla okungabantwana bokudla njengokudla okulula futhi ukulawula usayizi wesabelo. Awudingi ukuhamba lokho kude, kodwa ukukhetha izingxenye ezincane kusiza ukuvimbela ukudliwa okungaphezu kokudla.
- Faka ama-chips akho e-tortilla bese uwakhonza nge-chunky-black black bean salsa.
- Yenza isitsha sensimbi eshisayo uthathe i-oatmeal bese ukhonza ngebhanana elisikiwe, amajikijolo owodwa enkomishi kanye nengcosana yobisi olungelona amafutha noma ubisi lwe-almond. Engeza i-drizzle uju nama-alimondi ambalwa ahlosiwe.
- Yiba nesaladi encane ngamaqabunga esipinashi, ama-broccoli florets, utamatisi tincetu bese uphezulu ushizi owodwa wekota elilodwa shredded kanye nesipuni esisodwa sokugqoka okuthandayo.
- Sebenzisa i-blender esheshayo (njenge-Nutri-Ninja noma i-NutriBullet) ukudala i-smoothies, ama-jus, nesobho ngezithelo nemifino esisha.
Kodwa kuthiwani uma ufuna ngempela ukudlala 'okumnandi'?
Uma ufuna i-splurge ebhasini le-candy, ama-chips amazambane noma ikhukhi, khumbula ukuthi kuhle ukukwenza lokho kanye ngesikhathi esisodwa (ngisho kanye kanye ngosuku uma uhlala ngaphakathi kwebhajethi yakho yebhajethi), kodwa gcina izingxenye zakho zincane kakhulu - i-cookie eyodwa kuphela , i-candy encane eyodwa, noma i-chips eyodwa ye-chips.
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
USomolin LA, uGrosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.
UMnyango Wezolimo we-United States noMnyango WezeMpilo NezeMisebenzi YaseMelika. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.