1 - ama-apula
Akuyona imfihlo ukuthi izithelo ziyingxenye ehlakaniphile yokudla okunempilo. Uma ukuhlaselwa kwe-snack kuhlasela, buyisela isitsha sakho sesithelo. Noma yini okukhona kuyo kungenzeka ibe ngcono kuwe kunokuqukethwe kwe-pantry yakho. Kodwa ingabe zonke izithelo zenziwe zilingana? Ake siphenye ukuthi yiziphi izithelo ezingcono uma ubheka ukulahlekelwa isisindo.
Ama-apula ayintandokazi evamile. Ziyisidlo esiphezulu: ukugcwalisa, okunomsoco, okweqile, nokuphathekayo. Ucwaningo luye lwabonisa nokuthi ukudla ama-apula amathathu ngosuku kungasiza ekulahlekeni kwesisindo -simangazi, becabanga ukuthi ugcwele i-fibre, umsoco owaziwa ukukhulisa imizwa yokugcwala nokugcwala indlala.
Kunezindlela eziningi zokuthola umthamo wakho wansuku zonke we-apula: Chola phansi yonke i-Fuji (ama-apula angumlutha wokupakisha !), Faka izingcezu ezithombeni zakho, uphonsa tincetu zibe isaladi, ubheke ezinye inkukhu yakho, noma upheke phezulu i-dessert ephansi-cal.
1 apula ephakathi: ama-khalori angu-95,
2 - i-Watermelon
I-Watermelon yinkimbinkimbi kabili: Iphansi kakhulu ngekhalori enokuqukethwe kwamanzi aphezulu. Lokhu kusho ukuthi ungadla izinkomishi zombili zamakhabe angaphansi kwama-khalori angama-100 kanti isisu sakho sizozwa sengathi udlile ngaphezulu ngoba izithelo zingaphezu kwamaphesenti angu-90 amanzi. Ukuhlala hydrated kukusiza uzizwe ugcwele!
Uma ubheka ukunciphisa ukudla kwakho kwekhalori yansuku zonke, ukufaka ikhabethe ekudleni kwakho kuhamba kahle. Munch kuso lapho uzwa isifiso sokudla. Ngale ndlela, uzogwema ukudla okuphezulu khalori futhi ukwanelise izinyo lakho elimnandi.
1 inkomishi idonsa ikhabe: ama-kilojoule angu-46,
3 - ama-Raspberries
Ama-Raspberries amancane kodwa anamandla! Lezi zingane ziphansi kwama-calories, futhi ziphansi nakakhulu uma ucabanga ukuthi ziphezulu fiber ezingenayo (indigestible). Uma udla indebe engama-calories angu-64 we-raspberries, ugcina kuphela ukugaya cishe ama-khalori angu-32. Beka lokho kanye neqiniso lokuthi ama-raspberries anesisindo esiphakeme kakhulu se-fiber kwanoma yiliphi izithelo (1 indebe = 8g fiber), futhi sineziqu zokulahlekelwa isisindo.
1 i-cup raspberries: ama-calories angu-64, i-0.5g fat, i-1mg ye-sodium, i-14.5g carbs, i-8g fiber, ushukela ka-5.5g, i-protein 1.5g
4 - I-Grapefruit
I-Grapefruit ikunika ama-bang amaningi ekhalori lakho. I-grapefruit ephakathi inezingqikithi ezingaba ngu-80 kuphela, futhi njenge-watermelon, ingamaphesenti angu-90 amanzi. Ngesikhathi usika i-grapefruit, ufafaza nge-sweet-non-calorie sweetener, futhi udle yonke into, awunayo isikhathi noma ukuthambekela kokudla noma yini enye.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi i-compound emagqabini ebizwa ngokuthi i-naringin ingase ihlaziye ushukela wegazi futhi ekugcineni ibangele ukulahlekelwa isisindo . Ngakho-ke, ujabulele amanye ama-grapefruit ngaso sonke isikhathi -ngena emanzini akho , uphonsa ama-wedges esaladini lakho, noma uwasebenzise njengelamula ukuze ujabule ukudla kwakho.
Khumbula ukuthi ukudla amaqabunga ngemithi ethile kungaba nemiphumela emibi yempilo. Uma ukhona kunoma yimiphi imithi, hlola nodokotela wakho ngaphambi kokufaka izithelo zomvini ekudleni kwakho.
I-grapefruit eyi-1 ephakathi: ama-kilojoule angu-82,
5 - ama-oranges
Uma i-grapefruit ayiyona indlela oyikhethayo yokuhamba kwe-citrus, unenhlanhla. Ama-oranges ayisithelo esimangalisayo sokulahlekelwa isisindo futhi. Okuphezulu ku-fiber nokuqukethwe kwamanzi, kuzokusiza uzizwe ugcwele.
Enye into enkulu ngama-oranges? Kukhona cishe okuhlukahlukene ngezikhathi ezithile futhi akukho ukusweleka kwezindlela zokwengeza izithelo ekudleni kwakho. Yidla i-orange yonke njengendlela yokudla noma usebenzise izingxenye ze-mandarin orange kumaladi.
1 i-orange enkulu: ama-kilojoule angu-86,
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!