Lapho intsha ilambile, idinga ukudla ngokushesha. Sebekhulile ngokwanele ukwenza okuthile ngokwabo noma babalekele esitolo okuthile okungase kube ngaphansi kokunomsoco, ngakho-ke lungele izintsha zakho ezilambile kanye nesitoreji kulezi zinto zokudla okulula:
Amagilebhisi avuthiwe
Thenga isisindo samavini angenambewu futhi uyisuse emvinini. Geza bese ubeka amacilisi ezimbalwa ezikhwameni eziningana ze-sandwich.
Beka izikhwama efrijini. Uma izithelo zomvini zifriziwe, zihlakulela i-popsicle njenge-texture futhi zithande ukunambitheka okumnandi ngaphandle kokushukela okweziwe.
Izithelo Ezintsha
Lokhu kulula, vele ugcwalise isitsha esikhulu nesithelo esisha futhi ugcine esicelweni sakho sekhishi. Izinketho ezinhle zihlanganisa ama-apula, ubhanana, amapheya, amapreaches, nama-oranges.
Imifino esisha neDip
Intsha iyayithanda i-chips iphinde igwebe, kodwa ayidingi amafutha engeziwe kanye ne-sodium. Faka esikhundleni se-chips ngemifino eluhlaza. Zama izithelo ze-karoti noma tincetu, i-broccoli, i-cauliflower, ubhontshisi obuluhlaza obuhlaza, i-snap peas noma isilimo esidliwayo esinamagatsha anamanzi. Sikade ngaphambi kwesikhathi bese uwagcina esiqandisini. Khonza imifino nge-veggie, chip, noma i-nacho ushizi. Isaladi yokugqoka isebenza futhi. Ngokusobala, amanye ama-dips anempilo kunabanye, kodwa ukugxila ekutheni intsha yakho idle imifino eminingi.
Isinkwa Sonke Isinkwa ne-Butter Peanut
Yenza ukushintshwa kwesinkwa esimhlophe sibe amaphesenti angu-100 lonke isinkwa sikakolweni, futhi noma yisiphi isicwichisi sikhona kangcono kuwe.
Ibhotela le-peanut ihlanganisa amaprotheni, amaminerali, namafutha enempilo. Zama ezinye izinhlobo zebhotela ezifana ne-soy nut butter, ibhotela le-almond , noma ibhotela le-cashew.
Izithelo Spread Esikhundleni Jelly
Uma ingane yakho inesifiso soshukela, ulethe ekhaya izithelo ezingamaphesenti angama-100 esikhundleni sejamu noma i-jelly eyenziwe ngoshukela owengeziwe noma isiraphu ye-fructose yamanzi .
Noma kungcono okwamanje, nikeza izithelo ezintsha njenge-apula, amapheya, nama-oranges.
I-Lite Popcorn
Yini engaba lula kunokukhipha isikhwama se-popcorn ku-microwave? I-Popcorn iphezulu e-fibre, ngakho-ke yenza i-snack ehle kakhulu uma ungahlali umgodla noma i-margarine. Ungakhetha imikhiqizo engaphansi kwamafutha futhi enziwe ngosawoti omncane noma uthenge i-microwave popcorn popper. Vumela ingane yakho ihlole nge-seasonings ehlukene enezela ukunambitheka kanye ne-zest ngaphandle kwama-calories angeziwe.
Ama-Pretzels Yonke Yonke
Izithelo zonke zifaka i-fibre ekudleni kwengane yakho. Ama-fibre adingekayo ohlelweni lokugaya ukudla okunempilo, futhi intsha eningi (futhi abadala) ayitholi ngokwanele. Ama-pretzels avamile akwenziwa ngofulawa omhlophe ocutshungulwa kakhulu onomthamo omkhulu osusiwe. Khetha amaphesenti angama-100 ama-pretzels kakolweni alondoloza ubuhle be-fiber futhi aqhubeke enambitheka kakhulu uma ehlangene nesinaphi.
Yenza umzila wakho wokuxuba
Ingabe ingane yakho ithanda ukuthatha ibha ye-granola ukuze ilashwe ngokushesha? I-Granola bars izwakala sengathi kufanele ibe kuhle kuwe, kodwa kaningi iqukethe amafutha angafuneki, ushukela, namakholori engeziwe. Ungenza okunye okunye okunempilo ngokwenza umzila wakho we-trail. Hlanganisa indebe eyodwa ngayinye ehlukene yamaphesenti angu-100 egcwele okusanhlamvu okusanhlamvu, njengohlamvu oluphelele lwe-Cheerios ne-Shredded Wheat.
Engeza indebe eyodwa yamantongomane ahlanganisiwe nengqikithi yesigamu esisodwa somisiwe noma ezinye izithelo zomisiwe. Ungakwazi ngisho nokungeza indebe yengxenye ye-tshutshu. Phakamisa phezulu ngembewu ethile ye- sunflower , i-pumpkin noma amanothi ka-soy.
Amaprotheni amabha
Njenga-granola, amaprotheni ayilungiswa ngokuhweba angaba phezulu ushukela nama-khalori. Yenza amaprotheni wokuzenzela ukuze ukwazi ukulawula izithako.
Smoothies
Izithelo ze-smoothies zingcono kakhulu kumntanakho kunokuba ubisikazi noma amalitha. Sebenzisa ubhanana obubandayo njengesizinda se-smoothies. Uma ubhanana bakho buvuthwa kakhulu, uzinqume zibe ngamasentimitha owodwa bese uwagcina efrijini.
Ukwenza i-smoothie, gxila nje amaqanda amane noma amahlanu ebhanana afriziwe abe yi-blender ephezulu ephethe inkomishi yobisi oluphansi, ama-strawberries ambalwa noma ama-blueberries kanye ne-isipuni se-vanilla. Hlanganisa kuze kube bushelelezi uphinde uthele ingilazi ende.
I-Hummus ne-Pita noma ama-Crackers
Gcina i-hummus esandleni ukuze usebenze ngesinkwa esiphelele se-pita, ama-crackers okugcwele okusanhlamvu noma isinkwa. I-Hummus yenziwa nge-chickpeas (noma i-garbanzo ubhontshisi), okwenza kube umthombo omkhulu wamaprotheni namafutha enempilo.
Yogurt Parfait
I-yogurt enhle inhle kumantombazane akho uma engatholi i-calcium eyanele, kodwa ukunambitheka kungase kube mnandi kakhulu. U-spruce up yogurt namajikijolo, amaphisile ahlutshiwe, nama-flakes, ama nati noma imbewu. I-yogurt e-Plain ingasetshenziselwa nokwenza ama-dipgeni ephilile enempilo, aphansi.
Ukudla okunempilo
Intsha iyakuthanda utshwala ngobuningi beshukela ne-caffeine, njengama-sodas, iziphuzo zekhofi neziphuzo zamandla . Izinkinga ukuthi lezo ziphuzo zamandla zingase zibe nzima izingane, ikakhulukazi kamuva emini ngoba i-caffeine ingenza ubuthongo obuthile, futhi ushukela owedlule ungama-calories amaningi. Qiniseka ukuthi ugcina iziphuzo ezinempilo esandleni sakho, njengeziphuzo zamaphesenti angu-100 wezithelo nezitshalo zemifino, ubisi olunamafutha aphansi, amanzi aphuzayo kanye namanzi ahlanzekile.
Ukukhipha Izinto Ezimbi
Kungenzeka ukuthi akunakwane ukunikeza ukudla okunampilo. Kungase kudingeke ususe ezinye ukudla okungenamsoco futhi, kodwa kuxhomeke ekutheni ingane yakho idle ukudla. Enye intsha ingayinaki kalula isitamu se-ayisikhilimu efrijini ngenkathi omunye engakwazi ukumelana nesilingo sokudla konke okuhleliwe. Uma une-teen (noma umuntu omdala noma ingane) ekhaya lakho onenkinga enzima yokulwa nokudla okuphezulu kwekhalori, gcina ukudla okunjalo ngaphandle kwendlu.
Ukunquma emuva kokudla okungenamsoco akusho ukuthi kufanele ususe umndeni wakho wokudla okumnandi. Zonke izinyane kufanele zilashwe manje. Vele uzame ukungavumeli baphume. futhi uzigcine ngaphandle kwendlu. Uma unquma ukuthi ukwelapha i-ayisikhilimu kulungile, shaya isitolo se-ayisikhilimu. Ungathengi izikhwama ze-candy bars endaweni yokudla noma isaphulelo, kodwa ngezikhathi ezithile ulethe ekhaya ibhasi lamanye candy ngalinye ilunga lomndeni. Umqondo ofanayo usebenza ekudleni amaqebelengwane, amakhukhi, ama-chips ama-greas nama-donuts: Kufanele abhekwe njengento yokuphatha, hhayi iziqu zokudla zansuku zonke.