Esinye sezimbangela ezinkulu zokudliwa kokudla? Ukuthola imini elambile bese uphendukela kunoma yikuphi ukudla okuhlangene nakho. Yingakho kubaluleke kakhulu ukulungiswa ngalokho engikubiza ngokuthi "ukudla okuphuthumayo okuphuthumayo." Lezi zokudla okunobungane ezingagcinwa esikhwameni sakho, esikhwameni, edeskini noma efrijini. Baphelele ukuchoboza izifiso zendlala!
Amaprotheni aphathekayo
Ukudla okuphezulu kwamaprotheni kukwanelisayo kodwa akuzona zonke izinqumo ezihlakaniphile noma okuhle ekuhambeni kwe-go-snacking.
Ngaphezu kwalokho, akuningi ukudla okulula okungaphansi kwama-kilojoule angu-100 , kodwa ezinye zazo zikhona!
- Amapulangwe Amathambo Angabodwa: Akulungele kakhulu, awudingi ngisho nokuwaxosha! Vele uqiniseke ukuthi uthola uhlobo oluphethwe emanzini, hhayi ngamafutha. Lezi zivame kakhulu ngamafutha ane-calories angu-110 noma ngaphansi, futhi ziphakeme omega-3 ezinempilo enempilo. Kunezinhlobo ezihlosiwe nezinketho ezisezingeni eliphansi. Yidla i-tuna ngqo ngaphandle kwephakheji noma uyibeke emaceleni amalayisi noma abapheki be-fiber high.
- Amabhodlela Okunambitheka: Amaprotheni amahle kunawo wonke apakisha ama-fiber amaningi. Ngibheka imigoqo ngama-khalori angu-200 noma ngaphansi futhi okungenani amagremu angu-4 amaprotheni ngayinye ne-fiber. Iphunga elimnandi nalo lihle kakhulu ekugcineni izifiso ze-dessert. Kunokuba udle amakhukhi amathathu we-chocolate-chip avela ekamelweni lokuphumula, finyelela ibha yokudlalwa kwe-chocolate. Kuyindlela enokudla-enobungane yokukhahla ukuthanda kwakho kwe-chocolate.
- UJerky: Enye yezintandokazi zami ezithandayo-n-go zigcwele. Akuyona isidlo esithandwa kakhulu kunazo zonke, kodwa ngokuvamile kunamafutha amaningi nama-calories. I-1-oz. Ukukhonza ngokuvamile kunama-calories angu-100 noma ngaphansi nangaphansi kwamafutha we-3g. Ngaphezu kwalokho, akulona nje eyenziwe yenkomo kulezi zinsuku! Bheka izinkukhu, i-turkey nezinhlobo ze-soy futhi.
- Amantongomane alawulwa yizinxenye: Nakuba amantongomane awanamaprotheni amaningi njengezinye izinto kulolu hlu, amafutha abo kanye namafayibhe enempilo abenza ukuba balambile kakhulu abalambile. Ama-alimondi kanye nama-pistachio yizikhethi zami eziphezulu. Bheka amaphakethe we-100-khalori noma i- DIY : Ungaba nama-alimondi angu-14 noma ama-pistachios ama-25 ngamakhalori angu-100. Ibhonasi ejabulisayo ne-pistachios? I-Shelling igcina izandla zakho zixakekile futhi zenze ukusetshenziswa kokudla okudlulele isikhathi eside. Khumbula imikhuba yakho yokudliwayo kodwa. Ungabuyi ku-snack kusuka kwiphakheji enama-multi-serving of nati. Baxoshe ngaphambi kwesikhathi!
Izithelo ezigcwalisiwe ze-Fiber nemifino
I-fibre ngokwemvelo kufanele ibe phezulu ohlwini lwakho lwezici ezifiselekayo zokudla okuphuthumayo. Abantu abaningi abatholi fiber okwanele ngakho-ke ukungeza okungenani okukodwa okunamathekisthi okuphezulu okusetshenziselwa ukudla kwakho kwansuku zonke kuwumqondo omuhle ngempela. Lezi zizokwenza iphutha.
- Ama-apula: I-apple ngayinye ephakathi ine-calories ayi-100 no-4.5g fiber. Uma ufuna inhlanganisela ephelele yobumnandi kanye ne-tart flavour zama i-apple ye-Fuji.
- Ama-oranges: Ngama-kilojoule angama-100 no-3.5g fibre, unama-clementine amathathu noma ama-tangerines amabili. Ukuzibheka kubangela isikhathi sokudla isikhathi eside!
- I-Pear Snap Peas: Ungaba nayo Izinkomishi ezintathu 1/3 ze-sugar snap peas ngamakholori ayi-100 no-5.5g fiber. Uma ungathandi indlela abayiphunga ngayo eluhlaza (bangakwazi ukunambitha kancane "utshani" kancane), kancane kancane ugwayi bese ubahlwitha.
- UJicama: Lokhu kuyidlaki ye-veggie yabantu abacabanga ukuthi abayithandi imizimba. UJicama uyathandeka njenge-apple emnene kakhulu noma eliphakathi kwe. Chomp on 2 1/4 izinkomishi ze-jicama izinti ngamakoloriki angu-100 kanye ne-fiber 13g.
I-Mini Friji noma I-Cooler Snacks
Uma ubheke ogwini, epaki, noma uhambo olude, ulethe i-cooler encane futhi uyibeke nge-snacks engenamacala. Lezi zikhathi zokudla okunamnandi nazo zihle kakhulu emakhishi ehhovisi kanye ne-dorm room fridges mini.
- I-Egg Whites Ebilisiwe Kanzima: Ungaba namhlophe abamhlophe abilisiwe amaqanda ama-calories angu-50 no-10g amaprotheni. Ngivame ukweqa izikhupha, ngoba ziphakeme kakhulu ngamafutha ne-cholesterol. Ngaphezu kwalokho, ukususa kusho ukuthi ungafaka ukugcwalisa okumnandi kuma-halves omhlophe abilisiwe amaqanda omhlophe: i-hummus, i-salsa, i-avocado efihliwe, uyiqamba!
- I-yogurt yamaGreki noma yama-Fat-Free Yonke: Kunezinketho ezingenamkhawulo zokunambitheka ezitholakalayo, ngakho-ke uyakwazi ukugoqa isifiso se-dessert namanye amaswidi ngesipuni esisodwa ngesikhathi esisodwa. Bheka izitsha ezilingana nesidla (cishe u-6 oz.) Ngamakhalori angu-150 noma ngaphansi. Ibhonasi nge-yogurt yesiGreki yilapho i-protein yamandla ekhangayo, okungenani amagremu angu-15 ngalinye ngo-6-oz. ukukhonza. Lo mdlalo uyinto elula yokunambitheka .
- I-String Cheese Ekhanyayo: Ngithanda ushizi we-light (kukhona okuthile okunethezeka okwanelisayo ngokudonsa ukudla kwakho) futhi kungama-calories angu-60 namafutha we-3g kuphela. Yiba ngokwayo noma ukuwufaka emaceleni ambalwa entweni elandelayo kulolu hlu.
- I-Extra-Lean Turkey Breast: Bheka izingcezu ze-turkey okungenani okungama-96% angenamafutha. Uma i-sodium ingukukhathazeka, hlola ikhamera ye-deli yokungena-tincetu ezongeziwe ketshezi. Futhi i-turkey akuyona kuphela iprotheni etholakala ekusikeni okungaphezulu. Bheka izinkukhu, inyama, inyama yezinyosi ezinezinkuni ezine-4% noma ngaphansi.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!