1 - Ukudla Okukusiza Ukulahlekelwa Amafutha
Ukunamathela ekudleni okunempilo kunzima - sidinga zonke izikhuthazo ezengeziwe esingayithola. Ukwengeza ukudla okuvuthayo ekudleni kwakho n ukudla okudlayo kwenza umsebenzi ophindwe kabili: Benezengezo ezinempilo ngaphakathi futhi ngokwabo, futhi basiza ukushisa amakholori. Zama okulandelayo:
2 - i-Berserk yamaBhontshisi
Enye ubhontshisi, ubhontshisi ababili, ubhontshisi obomvu, ubhontshisi obomvu. Futhi uma ngithi "obomvu" nelithi "okwesibhakabhaka," ngisho "i-pinto" ne "navy." Noma yikuphi uhlobo lwebhontshisi owuthandayo, ungathembela into eyodwa - ochwepheshe bathi kuyakuba ngcono ekusizeni umzimba wakho uvutha amanoni. Ubhontshisi konke-okuzungezile okumangalisayo ngoba aqukethe amaprotheni amaningi ne- fiber. Ukudla amaprotheni kungenye yezindlela ezinhle kakhulu zokugqugquzela umzimba wakho ukuthi ushise amafutha: Kuqinisa umzimba wakho futhi kukusiza uzizwe ugcwele futhi unamandla. Iphi i-fibre efika kuphi? Ucwaningo lubonisa ukuthi i-fibre yokudla ingasiza ukulawula ukuthanda kwakho futhi unciphise ukugaya kwakho, kokubili okukhulu ukulawula isisindo. Ngaphandle kwalawo ma-navy ne-pinto ubhontshisi kwamanye amabhontshisi afana nama-soya, ubhontshisi we-garbanzo, ubhontshisi omnyama, ubhontshisi omhlophe, ubhontshisi bezinso kanye nobhontshisi bamala.
Ibhonasi: Ubhontshisi bumnandi kakhulu bentabelomali. Ngubani ongakuthandi lokho?
3 - Ukuxoshwa Kokudoba
Kodwa hhayi nje noma iyiphi inhlanzi! Ngenkathi izinhlobo eziningi zezinhlanzi zasolwandle zikhethwa ngokuhlakanipha, akuzona zonke izinto ezinamafutha amakhulu ashisa ne-tuna. Kungenzeka ukuthi uzwile ukuthi i-saumoni kanye ne-tuna yimithombo emikhulu yama-fatty acids e-omega-3. Kungani kufanele ukhathalele? Ngenxa yokuthi ama-omega-3s awasizo nje ukukhulisa izinwele nezipikili zakho, zivuselela i-protein hormone emzimbeni wakho okuthiwa i-leptin, okuyiyona eyenza i-metabolism yakho igxile futhi ilawula ukudla kwakho. Ubani ophelelwe i-sushi?
4 - Ulambile nge-Whole Grains
Ingabe u-cuckoo we-carbs? Ngakho-ke, ngivumele ukuba ngethule abangane bakho abakhulu kakhulu: i-quinoa, ilayisi elibomvu, i-oat, nommbila. Lokhu kudla kubhekwa njengezinhlamvu ezigcwele (okungenakudideka nge-carbs elicwengileko ehlanzekile, okuyizinto eziphambene nokudla okunamafutha), futhi ukuwahlalisa kubangela ukuhamba kwakho ngefiber edingekayo kakhulu kanye ne-carbohydrate eyinkimbinkimbi. Ingxenye "eyinkimbinkimbi" esiza ukushisa amafutha: 1) Ama-carbs aphelele aphuza kancane kancane kunezinhlobonhlobo ezilula, okusho ukuthi amazinga akho egezi angeke aqhubeke, futhi 2) Abamba amazinga akho e-insulin aqinile, okuhle ngoba ama-insulin spikes akhuthaza umzimba wakho ukugxila kumafutha. Vuka futhi ukhanye futhi ushise amafutha ngesinye seziphequluli zethu eziyisisekelo, isitsha se-oatmeal esakhulayo .
5 - Ubisi Oludakayo
Uma i-quinoa ingumngani wakho omusha omkhulu, i-yogurt kufanele ifike ngomzuzwana owedlule. Imikhiqizo yobisi iqukethe kokubili amaprotheni ne-calcium, okusiza ukugcina ubuhlungu bemisipha yakho buqinile ngenkathi kukhuthaza ukulahleka kwesisindo. Enye i-tidbit yezindaba ezinhle mayelana nobisi: Izifundo zibonisa ukuthi ngamaqembu amabili abahlanganyeli emidlalweni ephansi-ikhalori, iqembu elihlanganisa ubisi ekudleni kwabo lalahlekelwa isisindo esingaphezu kwesigaba samahhashi. Futhi, njengokungathi udinga isizathu esengeziwe sokukhulisa amadevu amata, ucwaningi lubonisa ukuthi ama-probiotics atholakale kwezinye izilwane ezimbi zobisi ezilwa namafutha.
Ubisi lungasabisa ngoba ngokuvamile luqukethe amafutha, kodwa akunzima ukunamathela ezinhlobonhlobo ezingenamafutha kanye nokukhanya okubisi, i-yogurt kanye noshizi. Kunezinketho eziningi okumnandi ezivela lapho.
I-Ready for Red Grapes (newayini)
Njengokuthi sasidinga esinye isizathu sokuphuza iwayini elibomvu. Ngisindise okungcono kakhulu kokugcina: Ucwaningo lwamuva lubonisa ukuthi iwayini elibomvu (kusuka ekukhishwe okutholakala uhlobo oluthile lomvini obomvu) lingasiza umzimba wakho ukulwa namafutha. Ucwaningo lwathola ukuthi abantu abadla ukudla okunamafutha aphezulu banqwabelisa kakhulu amafutha lapho bebedla amagilebhisi akwaMuscadine. Ngakolunye uhlangothi, iqembu eladla ukudla okunamafutha aphezulu kodwa alizange lidle amagilebhisi abomvu lagcwala inani lamafutha okulindeleke ngokusekelwe ekukhetheni kokudla. Imiphumela yenzelwe ikakhulukazi okuthiwa okuthiwa i-ellagic acid, i-compound etholakala kumagilebhisi akwaMuscadine. Amagilebhisi aseMuscadine asetshalwe ikakhulukazi eningizimu-ntshonalanga ye-United States, futhi asetshenziselwa ukwenza iwayini elithile laseMelika. Cheers!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!