Thenga lezi zokudla ukukusiza ukuba unciphise futhi uzizwe uncane ezinsukwini
Ingabe ufuna ukugxuma uhlelo lwakho lokulahlekelwa isisindo? Kukhona ukudla okunye okungakusiza ukwenza lokho nje. Futhi lezi akuzona ukudla okubiza noma okunzima ukuthola. Ngolunye uhambo olusheshayo esitolo, ungathenga konke okudingayo ukuze wenze izinguquko ezinhle futhi uvuselele ukulahleka kwesisindo sakho.
Ukuze uthole uhlu lokudla okungcono kakhulu lokudla, ngikhuluma nochwepheshe wezokudla u-Elisa Zied, MS
RD, i-CDN. Unginike lolu hlu lokudla ongawasebenzisa ukuze uqale ukudla kwakho.
6 Ukudla Okunciphisa Ukudla-Ukuthuthukisa
- Ama-oats kanye nama-oatmeal (angenakuhlanjululwa): Ama-oats aphezulu e-fiber futhi ahlinzeke ngama-carbohydrates aphukile kancane kancane kancane akhululwe egazini ukuze kugcinwe amazinga kashukela egazini. Ama-oats nawo apakisha amaprotheni ukuthi - kanye ne-fiber- akugcwalisa futhi angakusiza uzizwe unelisekile. Lokhu kungavimbela ukudla ngokweqile. Okokugcina, ama-oats kanye ne-oatmeal banokuqukethwe kwamanzi aphezulu, ngakho-ke kungasiza ekudingeni izidingo zakho zamanzi nsuku zonke futhi kukugcine ukhululekile. I-oat e-pair futhi i-oatmeal ngezithelo ezifana namajikijolo amasha, ama-appleauce angenaswidi, amantongomane / imbewu, noma ubisi olunamafutha aphansi.
- Ukudla okuphelele, okusanhlamvu okuphezulu-fiber. Izitshalo ezinjengokolweni we-shredded yindlela elula yokuthola i-fibre kanye ne-protein encane. Zibuye zisezingeni eliphansi le-sodium ukusiza ukudikibala ukuvimbela okungavela ekudleni usawoti omningi kakhulu. Njenge-oatmeal, wonke okusanhlamvu okusanhlamvu yi-"ukudla okubanzi" okukhulu. Ukudla kwe-Cluster kusiza ukuthi uhlanganise izithako ezinjengezithelo, amantongomane, imbewu kanye nobisi obuphansi obukhulu ukuze kukhuliswe amazinga akho okudla okunomsoco.
- Amantongomane. Amantongomane awagcini nje okumnandi kepha aphinde ahlanganise kahle ne-oatmeal noma lonke okusanhlamvu okusanhlamvu futhi ungawafafaza ngamasaladi noma emilanjeni ephekwe . Zithwalwe ngamafutha enempilo (ikakhulukazi i-monounsaturated ne-polyunsaturated) kanye namaprotheni abalulekile kanye ne-fibre ukukusiza ukugcwalisa. Ngesonto elilandelayo elincane, uzothola uhlu lwezakhi ezinhlobonhlobo zamantongomane. Ama-alimondi, isibonelo, ungumthombo omuhle we-riboflavin, ithusi ne-phosphorus. Futhi uzothola u-vitamin E amaningi ne-magnesium uma udla ama-hazelnuts.
- Amaqanda . Amaqanda angumthombo omkhulu wombili amaprotheni aphakeme kakhulu futhi amafutha enempilo ephilile enempilo yamandla ne- polyunsaturated . Ukudla amaqanda nakho kuhlotshaniswa nokudla okunciphisa ikhalori ngoba bakugcwalisa futhi bakwanelisa. Lokhu kungenzeka ngenxa yamaprotheni ayenayo, kodwa uma ungakwazi ukugcina ukudla okunekhalori okunengqondo, kungakuvikela ekunciphiseni isisindo njengoba ukhula.
- Imifino ye-Cruciferous . Imifino efana namahlumela aseBrussels, i-broccoli, i-kale, i-cauliflower ayinto ephansi kakhulu kilojoule futhi amanzi agcwele ukugcina u-hydrated. Okuqukethwe kwefayibha nakho kusiza ukugcina ugcwele. Nakuba yonke imifino ihlinzeka izakhi nemithi ezuzisayo, imifino ye-cruciferous imiswe ngenxa yezinzuzo zabo zokuvimbela i-antioxidant kanye ne-anti-inflammatory. Ezinye izifundo zibonisa ukuthi zingase zivikele inhliziyo futhi zibe nezindawo zokulwa nomdlavuza. Ukudla imifino efana namahlumela aseBrussels ekuqaleni kokudla kuyindlela enhle yokugcwalisa futhi ingashiya igumbi elingaphansi izinto eziphezulu zekhalori ofuna ukuzikhawulela - kuhlanganise ne-dessert.
- Ama-Raspberries . Lezi zithelo ezibomvu ezibomvu zinezinhlobonhlobo futhi zilayishwe izakhi. Enye indebe iyimithombo emihle kakhulu ye-fibre, i-vitamin C nama-manganese. Ama-Raspberries nawo angumthombo omuhle we- vitamin K neselenium. Ama-Raspberries, njengezinye izithelo nama-veggies, aphezulu kakhulu kokuqukethwe kwamanzi, ngakho ukuwadla kungakusiza ukuba uhlale u-hydrated. Bambisana kahle ne-yogurt ephansi-fat, basebenze kahle phezu kwe-grain okusanhlamvu noma i-oatmeal, bahlanganise kahle ne-smoothie futhi bangadliwa futhi bajabulele i-solo.
Bona ukuthi zingaki zalezi zokudla ongaziphonsa enqoleni yakho ekuhambeni kwakho kokuthenga kokudla okunempilo okulandelayo . Ngisho noma lezi zokudla azijwayele, zizame. Udinga ukulungiselela imibono? Thatha ikhophi yencwadi ka-Elisa, i- Younger Next Week. Igcwele amaphizi, izinhlelo zokudla kanye namanye amathiphu okubuka kangcono futhi uzizwa kahle ngomzimba wakho.