Ingabe ukudla kwakho kungaphansi kokuphefumula ngamafutha amaningi, ushukela, ukudla okunama-sodium nokucutshungulwa? Ungakhathazeki. Kuyinto evamile, kodwa into ongayishintsha ngosizo oluncane.
Lezi zeluleko ezilula kuzokusiza ukuthi uphathe ukudla kwakho. Awudingi ukwenza konke ngesikhathi esisodwa. Eqinisweni, kungcono kakhulu ukukhetha izinto eyodwa noma ezimbili ukushintsha kuleli sonto bese wengeza enye noma amabili ngesonto elilandelayo.
Qhubeka nokufaka izinyathelo ezintsha ezinempilo uze ukhululeke ngokudla kwakho okusha.
Qala Nge-Breakfast Breakfast
Ukudla kwasekuseni kuvame ukubizwa ngokuthi ukudla okubaluleke kakhulu kosuku. Kungase kungabi khona isayensi enzima ukusekela lesi simangalo, kodwa kungengqondo ukuthi ukudla ukudla okunempilo ekuseni kungasetha isiteji sokudla okunempilo usuku lonke. Into ewukuthi, akulula ukwenza izinqumo ezinhle uma ugijima emsebenzini noma esikoleni.
Thola ukuqala kwekhanda ngosuku lokudla kwasekuseni. Kanzima-ubilise amaqanda ngobusuku obuphambili, noma wenze ibhakede enempilo yamakhofini we-cup of cupcake-size. Uma usheshe ungathatha iqanda ne-muffin ngaphambi kokuya. Ngaleyo ndlela ngeke ulingeke ukuba udle ama-bagels amakhulu noma ama-pastries esitolo sekhofi endleleni yakho eya emsebenzini.
Lapho Usebenza (noma Isikole)
Uyaphuma ukudla kwasemini nsuku zonke? Iningi lokudlela lokudlela liphakeme kumafutha, kilojoule kanye ne-sodium. Sika ukudla kokudla kwekhalori eliphezulu bese upaka ukudla kwasemini izinsuku ezimbalwa ngesonto ngalinye.
Qala nge-sandwich enempilo. Khetha isinkwa esiluhlaza sonke, inyama enesisindo esincane ekhulayo noma izinkukhu, kanye ningi utamatisi, u-anyanisi, ulethisi, i-avocado noma enye i-sandwich yemifino. Hamba uvule imayonnaise noma usebenzise imayonnaise ephansi yamafutha. Thenga isitsha esincane esisitshenziselwe inkomishi yesobho yemifino bese ufaka isithelo sezithelo ezintsha.
Manje unesidlo esinomsoco nesempilo.
Uma udinga ukudla kwasemini endaweni yokudlela, zama isaladi njengokudla noma, okungenani, ukhethe isaladi esikhundleni seFries French.
Uma isikhathi se-snack sijikeleza, futhi uzithola uqala ukukhishwa kumshini wokuthengisa, khetha iphakheji lamantongomane ahlanganisiwe esikhundleni se-candy bar. Phuza amanzi amasha esikhundleni soda ushukela noma indebe yesithathu yekhofi.
Isikhathi Sokudliwayo
Nansi indlela elula yokuhlela ukudla okulinganiselayo. Hlanganisa kahle ipuleti yakho ibe yizinhlamvu ezine. Ingxenye yesikhala sakho kufanele ifakwe imifino eluhlaza noma enemibala kanye nezithelo. Ingxenye eyodwa kwekota yakho ingaba ikhaya emthonjeni wakho wamaprotheni (inkukhu, inyama, amaqanda, izinhlanzi, nezinhlanzi zasolwandle noma isidlo semifino). Okokugcina, ungasebenzisa leyo ngxenye yokugcina yeplate yakho okuthile okunamandla okufana namazambane, i-pasta noma ilayisi.
Thenga izithako zesaladi ezandulelwe ngaphambili nezandulelekile ukuze wenze amasaladi ngokushesha futhi kalula. Ama-saladi yindlela elula yokwengeza imifino ekudleni kwakho, futhi bayathatha isikhala esiswini sakho ukuze ukwazi ukuzizwa unelisekile nge-entree encane.
Thola ama-acids amaningi ama-omega-3 amaningi ngokudla izinhlanzi okungenani kabili ngesonto. Uma ungafuni ukudla izinhlanzi, yiba ne-walnuts noma imbewu yamathambo. I-soya, i-canola, kanye ne-flax imbewu nazo zinhle.
Ungagcoba amafutha ngesangweji, imifino noma ama-saladi.
Khetha ukudla okuphekwe noma okugcokiwe, inkukhu nenhlanzi esikhundleni sokuthosiwe. Futhi gwema izinsalela ezinomsoco noma ezinomsoco.
Futhi emva kokudla ukudla
Esikhundleni sokuba nesitsha esikhulu se-ayisikhilimu ye-dessert, khetha ikhobe ye-yogurt ye-Greek ecacile. Umthombo omuhle kakhulu weprotheyini ne-calcium. Engeza amantongomane namajikijolo noma izithelo ezisikiwe kanye noju.
Ingabe uthanda ukudla okulula okufana nama-potato chips noma ama-chip chips? Ama-chip chips angcono kunokuthosiwe. Futhi uma idiphozi uyayithanda, zama ukuqoqa i-chip yakho ngedijithali nemifino enjenge-izaqathe eluhlaza noma ubhontshisi obuhlaza kunalokho.
Izwi kusuka
Akulula ukushintsha ekudleni okungenamsoco, ukudla okuphezulu kwekhalori ukuya ekudleni okunempilo ngobusuku bonke.
Noma kunjalo, kulungile ukuthatha izinyathelo ezincane ukuthuthukisa ukudla kwakho. Ngokuhamba kwesikhathi, zonke lezo zinyathelo ezincane zizokwengeza. Uzokwakha imikhuba emisha enempilo futhi ngethemba lokuthi uzothuthukisa impilo yakho.
Yiba nesineke ngoba kuthatha isikhathi nokuzijwayeza futhi ungazitholi phansi uma uphawula njalo. Mane wenze izinqumo ezinhle ngokuqala ngokudla kwakho okulandelayo.
> Umthombo:
> I-United States uMnyango Wezolimo ne-United States uMnyango WezeMpilo Nemisebenzi Yabantu. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020."