Ingabe udinga imibono yokudla kwasemini yokudla komsebenzi noma ekhaya? Ngezinye izikhathi ukuthi ukudla okuphakathi kwantambama kungenza uzizwe ukhululekile futhi ulele. Kodwa akudingeki ukuba ngaleyo ndlela. Uma uthatha amaminithi ambalwa ukuze ufunde ukuthi ungalungisa kanjani ukudla kwasemini, uzomisa ukuze uzizwe unamandla futhi unamandla ngaphezu kwayo yonke intambama.
Indlela Yokwenza Isidlo Esihle Sokudla
Isidlo sasemphilo esinempilo siyokwanelisa ukulamba kwakho ngesikhathi sokudla.
Kodwa kufanele futhi uhlale unomuzwa ogcwele ngokusebenzisa i-slump ntambama lapho sivame ukulingwa ukuba siphume. Ngakho ulungisa kanjani ukudla okuzogcina izifiso zakho zilawulwe? Kunezigaba ezintathu ezibalulekile ukufaka:
- Amaprotheni ahlanzekile . Uma wakha isidlo sakho semini ngasemthonjeni onempilo wamaprotheni, uzokusiza ukugcina ukudla kwakho emgqeni ngezindlela ezimbili ezahlukene. Okokuqala, amaprotheni athatha isikhathi eside ukudla nokude umzimba wakho ukugaya. Ngakho ukudla okuphakelayo kwamaprotheni kuzohlala isikhathi eside ngenkathi uyidla, futhi kuzokugcina uzizwa ugcwele isikhathi eside. Futhi, amaprotheni asiza ekwakheni nasekugcineni umzimba we-metabolism-okukhulisa isisindo somzimba. Uvula umzimba wakho ube ngumshini okhanda kakhulu wekhalori uma udla amaprotheni.
- I-fiber ehamba ngokulamba . Ukudla okuphezulu-fiber kuyimithombo enhle yokudla okunomusa. Ukudla i-fibre kufana nokudla amaprotheni ngoba kuthatha isikhathi eside umzimba wakho ukugaya. Ngakho i-fibre ikusiza ukuba uzizwe ugcwele isikhathi eside. Uma ukhetha ikhalori ephansi, isinkwa esicebile se-fibre esikhwameni sakho noma ugcwalise isitsha sakho sesaladi ngokudla okuphezulu e-fibre ozibekayo ukuze wenze izinqumo zokudla okunampilo kamuva. Ngeke ube nemiphumela encane yokuzidla ekudleni okungenashukela okungenamsoco uma ungazizwa uhlaselwa yindlala.
- I-hydration enempilo. Ngiyazi ukuthi kunzima, kodwa weqa ama-sodas e-caffeinated ne-sugar-filled filling. Yiqiniso, akuzona emzimbeni wakho nganoma yisiphi ihora lusuku, kodwa zingabangela inkinga ikakhulukazi emini. Kungani? Ngoba nakuba zingase zinikeze amandla okuphuthuma ngokushesha ngesikhathi esifushane, zingase zikushiye ziphelelwe amanzi futhi zenziwe amandla emva kwesikhathi ngosuku. Phuza amanzi athafeni noma amathandekayo kunalokho.
Izeluleko ezinhle kakhulu zokudla okunempilo
Landela imithetho embalwa elula yokwenza ukudla kwasemini okuzogcina ukudla kwakho endleleni.
- Yenza isidlo sakho sasemini ekhaya . I-Smart dieters idla ukudla kwasemini ekhaya futhi ikulethe nabo ukusebenza. Eqinisweni, ngokusho kokudla isazi uBrian Wansink, kungenzeka ukuthi uthayiphe ukudla kwasemini uma uyilungisa ngemuva kokudla isidlo sakusihlwa ukuze ungalambile uma wenza ukudla kokudla kokuhlwa ntambama.
- Ungadli isidlo sasemini edeskini yakho. Iyiphi indawo engafanele kakhulu ongayidla isidlo sakho sasemini? Kudeski lakho . Kunezizathu eziningana zokuthi kungani nezinye izinketho eziningana zokukhetha izindawo ezinempilo okufanele uzidle.
- Hlela phambili uma udla ngaphandle. Ukudla kwasemini endaweni yokudlela ngeke kuphazamise ngokuphelele ukudla kwakho , kodwa kufanele wazi ukuthi uzodla ngaphambi kokungena ekudleni - ikakhulukazi uma udla nabanye. Ngaleyo ndlela ngeke ukwazi ukwenza isinqumo esiphuthumayo, esiphazamisekile esiyochitha impilo yakho ngosuku.
- Amaprotheni amabili nama-veggies. Ukuze uthole izinzuzo zokwakha imisipha kanye nomuzwa okhululekile wokugcwala usuku lonke, ubambisane nesiprotheni esisodwa esisodwa esinamaprotheni enomzimba ukuze wenze ukudla okulula nokwanelisayo. Isitsha sesobho noma isaladi sizokwenza lo msebenzi noma uthathe isidlo seprotheyini esilungele ukudla nesithelo esisha. Ungenza futhi i -smoothie yokudla-friendly , noma udle i-protein ye- snack bar uma ugijima.
Ukupheka kweSidlo Sokudla
Uma unesikhathi sokupheka, lezi ezinye zokupheka zokudla kwasemini okunempilo ongayithanda.
- Indlela yokwenza isaladi ku-Jar (ephelele on-the-go!)
- Ama-Buffalo Amaphiko Angenamabhalane Aphansi
- Umswakama Wemifino Ye-rainbow
Khumbula, kuwufanele umzamo ukulungisa noma iyiphi iresiphi yokudla kwasemini bese ulandela amathiphu elula, enempilo yasemini. Ngokuhlelwa okuncane nokuhlelwa okuthuthukisiwe, ungadala ukudla okuzokubeka emini ntambama ekhiqizayo futhi enamandla.