Uhlu olungcono kakhulu lokudla okunempilo lokulahlekelwa isisindo luhlanganisa ukudla okuhlukahlukene. Futhi, kholwa noma cha, okuningi kokudla okuyisisindo esihle kakhulu akuyona "ukudla" kokudla noma izinto ezikhangisa ukuba "yi-calorie ephansi."
Uma ufuna ukukhulisa amazinga akho wamandla, udle kangcono, futhi uhle kancane, uthathe lolu hlu kuwe ekudleni bese ugcwalisa inqola yakho nalezi zokudla eziyisisekelo, ezempilo nezingokwemvelo.
Isinkwa nezitshalo
- Isinkwa esinezinhlamvu zonke
- Isitshalo esine-okusanhlamvu okusonke
- I-oatmeal (i-oats eqoshwe noma i-oats steel cut)
Amakhomikhali amaningi nezinkokhelo ezihlanganisiwe zilayishwa ushukela nama-starches ahlanzekile. Yilokho abadlayo ababizayo ngokuthi "i-carbs emibi."
Ukuze uzigweme, funda amalebuli futhi ubuke imikhiqizo efaka konke okusanhlamvu futhi ayikho ushukela ofihliwe . Uzothola imikhiqizo eminingi enempilo emashalofini aphansi kunawo wonke lapho kunzima khona ukubona.
Inyama Nezinhlanzi
- Umhlabathi ophansi we-turkey
- Inyama emhlophe, inkukhu engenasici
- Isifuba se-turkey esisikiwe
- Ukunqunywa okunamandla kwenkomo
- I-steak ye-tuna
- Salmon esisha
- Isikhumba senyama yengulube
Ungesabi ukubuza umthengisi wakho mayelana nokusikeka okunomsoco wenkomo nezinye izinyama . Angakwazi ukuqeda amafutha esitokisini sakho ozithandayo ukunciphisa inani lamafutha nekhalori.
Futhi qiniseka ukuthi ubamba okungenani eyodwa noma ezimbili izinsiza zezinhlanzi. Amafutha enenhlanzi enempilo yinto ehlakaniphile yokudla kokudla kwesisindo. Futhi uzame ngezinhlobonhlobo zezinhlanzi ezimhlophe njenge-cod noma i-tilapia.
Bhaka amafayili bese uwasebenzisa kuma-tacos noma umane ukhonza nge-veggies fresh.
Ukudla Okusemathinini NamaPaki
- Irayisi elibomvu
- I-pasta egcwele okusanhlamvu
- I-quinoa, ibhali, noma ezinye izithelo
- Ubhontshisi obomile noma obotshiwe
- Lentile omile
Indawo yokudla ehlanganisiwe yilapho abathengi abahlakaniphile kudingeka bakhuthele. Imikhiqizo eminingi ekheniwe kanye nebhokisi ibukeka iphilile kodwa iqukethe ushukela owengeziwe, usawoti, namafutha.
Ngakho-ke unganaki ilebula ngaphambili futhi ufunde ilebula lamaqiniso okudla okunomsoco ukwenza izinqumo ezingcono kakhulu.
Gcwalisa inqola yakho ngamabhontshisi, lentile, kanye nezinhlamvu ezifana ne-quinoa, ibhali noma ngisho nomzala. Lokhu kudla kwengeza umthamo onempilo wamaprotheni kuya kuma-saladi kanye nezitsha zangaphandle. Faka esikhundleni ilayisi omhlophe ne-pasta emhlophe ngezinguqulo zokusanhlamvu okuphelele ukuze ukwandise i-fiber yakho yokudla nokuqeda ukulamba .
Izithelo nemifino
- Imifino eluhlaza eluhlaza (isipinashi, kale, chard)
- Imibala enemibala emnandi, i-pepper, i-radishes)
- Imifino eningi ehlukene yama-salads, ama-sandwich (utamatisi, ukhukhamba, ulethisi we-iceberg)
- I-veggies e-crunchy e-crunchy (izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i-jicama)
- I-Easy-to-carry-snack izithelo (ama-apula, ubhanana, ama-oranges)
- Amajikijolo amasha (ama-blueberries, ama-raspberries, ama-strawberries)
- Izithelo zonyaka ezinomsoco (ikhabe, i-ananas, kiwi)
I-Smart dieters ichithe isikhathi sabo esiningi esigabeni sokukhiqizwa emakethe. Ungakwazi ukukhuluma nomphathi wokukhiqiza ukuthola ukuthi yiziphi izinto ezisesikhathini futhi uthole imibono yokudala ukuze uwasebenzise ekudleni kwakho.
Uma umkhiqizo omusha ubiza kakhulu, uthenge izithelo nemifino efriziwe. Bheka izikhwama ezingenayo i-syrups eyengeziwe, usawoti, noma ushukela.
Ubisi
- Ubisi obukhululekile noma obunamafutha aphansi
- I-yogurt yamaGreki engenamafutha noma aphansi
- I-fat-fat cheese
- I-low-fat cottage cheese
- Amaqanda noma i-egg substitute
Imikhiqizo yobisi ayikho imingcele ye-dieters eminingi. Kodwa njengempahla ekheniwe, imikhiqizo ethile ingaqukatha ushukela owengeziwe, ngakho hlola uhlu lwezithako ngaphambi kokukhetha.
Okungayithengi
Uzoqaphela ukuthi awekho ama-sauces, ukugqoka noma ama-condiments kulolu hlu oluyisisekelo lokuthenga yezitolo. Kungani? Ngenxa yokuthi enye yezindlela ezilula zokusika amakakori ekhishini ukuqeda ama-sauces aphakeme-nekhanda. Hlanganisa ukudla kwakho ngezikhathi eziyisisekelo ezifana nosawoti kanye nopelepele noma ama-herbs fresh.
Akunakho ukudla okwenziwe ukudla okulula, izinto ezibhaka noma ama-dessert amaningi aphezulu. Snack on veggies fresh crunchy emini futhi ujabulele izithelo sweet for dessert.
Ngalolu hlu oluyisisekelo lokudla okunempilo, ikhishi lakho lizobe ligcwele ngokugcwele ukudla okuzokusiza ukuba unciphise futhi uphile impilo enempilo.