Siyazi ukuthi iseluleko sokudla okunomsoco kanye nokudla kuhloswe ukulahlekelwa isisindo, kodwa uma uncane kakhulu, cishe ufuna izindlela zokuthola isisindo. Singasiza!
1 - Hamba Ukudla Okunamandla Okumandla Okunamandla
Ukuze uzuze isisindo, kudingeka udle amakholori amaningi kunokushisa nsuku zonke . Yidla ukudla okunye noma ukudla okukhulu. Kodwa sicela ungathembeki ku-high-calorie ukudla okungenamsoco okungenakho okunomsoco uma kunokudla okunomsoco okunamandla okukuhle kuwe. Nakhu okuyisishiyagalolunye kokudla okuthandayo okusindayo.
2 - Ama-Bagels
Isinkwa nesitshalo, ngokuvamile, imithombo emihle ye- carbohydrate enzima umzimba wakho udinga amandla. Ama-Bagels asanda kwenzeka ukuba abe nekhalori eningi kakhulu uma kuqhathaniswa nomzala wabo omncane. Ngenkathi ingxenye eyodwa yesinkwa inama-khalori angaba ngu-70, i-bagel eyodwa encane yamasentimitha amathathu inama-calories angu-150. Futhi lezo zikhwama ezinkulu zekhofi zitolo zinezinhlamvu ezingu-300 noma ngaphezulu. Phakamisa i-bagel yakho nge-cream ushizi kanye nesithelo se-100% sezithelo esesakazeka ukuze uthole ikhalori ephezulu (kodwa enempilo). Ama-bagels okugcwele okusanhlamvu angcono kakhulu ngoba azophinde athuthukise ukufakelwa kwefayibha.
3 - iPasta
I-Pasta ingenye imithombo yamakhemikhali e-calori-dens ukuze ibe yisisekelo sokudla okunempilo nokuphezulu kwekhalori (isibonelo, inkomishi eyodwa yama-noodle okuphekiwe anamakholori angu-220). Phakamisa i-pasta yakho nge-sauce eline-lycopene eline-lycopene bese ufaka indebe yesine ye-shredded ushizi ngamakhalori amaningi ne-calcium. Noma khetha i-alfredo-sauce ephezulu khalori. Uma ucindezelwe isikhathi nemali, ungazama ukushintshwa kwe- ramen noodle . Futhi ukhethe i-pasta yonke yengqolowa noma nini lapho unakho.
4 - izithelo ezomile
Zinike ukukhuthazwa okusheshayo kwekhalori ngokudla izithelo ezimbalwa noma ezimbili zomisiwe. Abanomthamo ophansi kunabalingani bawo abasha, ngakho-ke kusho ukuthi izithelo zomisiwe ezomisiwe zinezikhalo eziningana kakhulu. Isibonelo, indebe eyodwa yezithelo zomvini ezinomile zinekhilomitha ezingama-200 uma kuqhathaniswa nekhamera egcwele yamagilebhisi amasha, anama-khalori angama-60. I-Raisins cishe iyisithelo esithandwa kakhulu kunazo zonke esitolo sakho sokudla, kepha ungathola amajikijolo omisiwe, ama-apricot, ama-cranberries, ngisho nezithelo ezishisayo.
5 - Amafutha Enempilo
Ukwengeza amafutha engeziwe ekudleni kwakho kuyindlela elula yokwengeza ama-calories, kodwa ufuna ukuqinisekisa ukuthi ukhethe amafutha namafutha akuthandayo. Amafutha omnqumo anomsoco we-monounsaturated fatty acids enempilo futhi anganezela ama-calories nokuvutha ku-pasta, isinkwa noma imifino. Amafutha e-canola ungumthombo omuhle we-omega-3 namafutha omunwe, futhi wenza amafutha amaningi okupheka. Amafutha we-walnut kanye namagilebhisi amaqabunga alula kakhulu futhi aphelele ama-salads okugcoba.
6 - Ama-Avocados
I-avovocos icebile kuma-fatty acids monounsaturated kanye ne- vitamin K , i-potassium, ne-fiber. I-avocado eyodwa inamakholori angaphezu kuka-200 ngakho kuyindlela enhle yokwengeza ama-khalori engeziwe ngaphandle kokunikela umsoco omuhle. Engeza tincetu ze-avocado kuma-sandwich wakho noma wenze i-guacamole bese ukhonza nge-chips tortilla ebhaka. Ungafaka futhi i-guacamole ku-shell shell tacos noma i-burritos
7 - Amantongomane nembewu
Amantongomane kanye nembewu iqukethe amafutha we-polyunsaturated afaka ama-calories enempilo ekudleni kwakho. Amantongomane aseBrazil, ama-almonds, ama-walnuts, ama-pecans, ama-cashews, imbewu ye-sunflower , imbewu ye-flax, kanye nembewu yamathanga enhle kuwe. Yidla amantongomane nezinyosi ezigwetshiwe nge-handful noma uhlanganise ibhotela elithile le-nut kwi-apula ukuze uthole ukudla okunomsoco-omanzi nekhalori-mnandi.
8 - i-Granola
Yenza i-granola yakho nganoma yikuphi ukuhlanganiswa kokusanhlamvu okusanhlamvu okusanhlamvu, amantongomane, imbewu kanye nezithelo zomisiwe. Gcina i-granola yakho esitsheni esingenalutho futhi uyisebenze ukuze uthole ukudla kwasekuseni . Hlanganisa i-granola emigodini encane yepulasitiki ongayithatha nawe ngosuku olumatasa. Ukuze uthole ukunambitheka okuningi nama-khalori, ungakwazi ukwengeza ama-chocolate noma ama-chips ebhotela we-peanut.
9 - Izithelo Juice
Khetha i-juice yesilinganiso se- 100% yezithelo esikhundleni se-sugary sodas neziphuzo zamandla . Bheka iziphuzo ezivutha izithelo ezivame uketshezi noma ushukela ophezulu we-fructose ngoba abanayo nje ukudla okunempilo kwamaphesenti angu-100 wezithelo. Ijusi yemifino (i-low-sodium engcono kakhulu) ijwayele ukuba ngaphansi kwama-kilojoule, kepha iqukethe onke amavithamini namaminerali oyidingayo.
10 - amaprotheni amabha
Ungakwazi ukwandisa amaprotheni akho okudla (nama-calories) ngamaprotheni amabha. Ungabathenga kakhulu kunoma yikuphi ukudla noma esitolo esisebenzayo, noma wenze amaphrotheni akho ayenziwe ngokwenza amaprotheni . Yidla i-protein eyodwa noma amabili ngaphezu kokudla kwakho okuvamile - cishe ngeke ikusize ukuba uzuze isisindo uma uwasebenzisa ukuze uphathe ukudla okunye.