Izinketho Ezempilo Ezingavumelani Ne-Flavour
Uma kuziwa ekudleni, ungaqhubeka ujabulela ukudla okuthandayo okudumile ngaphandle kokuphazamisa imfanelo yakho yokuzivocavoca noma ukulahlekelwa isisindo. Ukusika amafutha kanye ne-carbs akusho ukuthi kufanele usike ukunambitheka. Izakhi ezilula kanye nezithako ezinempilo yizo zonke okudingayo ukwanelisa inhlanzi yakho kanye nezifiso zakho, futhi.
Nazi izitsha ezingu-10 ozithandayo wena nomndeni wakho (kungakhathaliseki ukuthi bayazi impilo noma cha):
1 - Ama-pizza wokuphanga
I-pizza impela phakathi kwezidlo eziyishumi eziphezulu ezifunwa kakhulu. Le ntandokazi yomndeni ingashintshwa kalula ngokusebenzisa ukolweni wonke omncane ukolweni, wanezela imithwalo yemifino, futhi unamathele ku-sauce obomvu noma ngamafutha omnqumo.
Uma kufanele ube noshizi, qhubeka uhlakaza ama-mozzarella amafutha aphansi noma ubeke ukukhanya okulula kokuhamba noma ukushefa okulula kweparmesan. Izinketho zokudla okunempilo zihlanganisa amaprotheni anempilo njengenkukhu ye-inkukhu ne-nitrite-free yaseCanada. Ukutshala amaqabunga ase-basil amasha phezulu kuphelelisa lesi sidlo esinomsoco.
2 - Abakwa-Burgers abaqashi
Ubani ongajabuli i-burger omuhle? Ngosuku lwakho lokukhohlisa, zama ukusebenzisa inyosi enomhlabathi eyomile noma emhlabathini owodwa. Yeqa iminyo, ukhethe ukolweni ogcwele ukolweni noma okuphelele, bese ufaka utamatisi, i-lettuce ne-anyanisi evamile. Lesi sidlo sokukhohlisa sigcwele amaprotheni okwakhiwa kwamasipha kanye ne- carbohydrate eningi ukuze uphefumule umzimba.
Ngenye indlela, weqa ubuni bese ukhetha isigamu sephakethe lonke le-pita. Noma, hamba ngokuphelele ngaphandle kwezinhlamvu ezimbalwa ze-avocado kanye nesoso se-chipotle sauce. Zombili zengeza ukucebisa okunjenge-fat okusiza ukunqoba ukoma ukuthi amanye amabhegri angaphezulu ayenayo.
I-3 - I-Sweet Potato Fries
Ukuthanda amafries eFrance? Uma kunjalo, khetha ingxenye yama-sweet potato amafreyithe ngaphezu kwama-russets ajwayelekile. Lokhu kuthuthukisa kakhulu umsoco wakho wokukopela ukudla ngokufaka inqwaba ye-fibre kanye ne-antioxidants.
Futhi, ukhohlwe ukuthosa. Kunalokho, ngesandla-usike amazambane ngeminwe bese usakaza kuwo ungqimba olulodwa ephepheni elibhakabhaka elincane. Beka amafriji ku-425 o- F oven okheshisiwe ngaphambi kwemizuzu engu-15 ngaphambi kokuwaphonsa bese ubhaka ezinye imizuzu engu-10 kuya kwengu-15 kuze kube nsundu yegolide.
I-Granola ye-Cheater
Jabulela isitsha sokugcoba se-granola ukuze uthole ukudla okukhohlisayo ekuseni. Khetha izinhlobo ezinempilo ezigcwele amantongomane nezithelo ezomisiwe, futhi ujabulele ngokushiswa kwamakhoksi aphansi , ama-soy, noma ubisi lwe-alimondi.
I-Granola ngokuvamile yenziwe ngama-oats, ama-carbohydrate amahle, kanti amantongomane anikezela ngamafutha amaningi enempilo yesikhumbuzo sakusasa kwasekuseni. Noma kunjalo, qiniseka ukuthi uhlola ilebula lapho ukhetha uphawu lwe-granola. Naphezu kwayo idumela elihle, i-granola iphezulu kakhulu emafutheni agcwele.
5 - Ama-Muffin wegatsha wokubamba
Ubani othi ungaba nekhekhe lakho futhi uyidle, na? Ama-muffin amagatsha akhiwe ngezithako zekhwalithi ezinjengezinyosi, ama-blueberries , nama-walnuts enza olunye usuku olukhulu lokukopela. Igatsha liphezulu e-fibre futhi, kuhlanganise namantongomane engeziwe kanye nezithelo, linikeza ama-antioxidants amaningi namafutha enempilo ukwenza kube kuhle ukukopela.
Kunezinhlobo ezinhle kakhulu zokunciphisa amafutha emfinini emakethe. Khonza nge-latte engenamafutha noma ingilazi ebandayo yobisi obungabonakali, futhi uzobe usebenza kanzima ukuze uthole ukudla okunomsoco noma okunethezeka okuphakathi kokusa.
6 - I-Chips Yokuqapha ne-Guacamole
Ufuna i-snack enhle kakhulu ukuze ujabulele ngenkathi ubukele i-TV? Zama iziphuzo ze-tortilla kanye ne-guacamole phezu kwe-chips evamile bese uphuza. I-avocado entsha inkulu njengokunciphisa njengoba iqukethe amafutha amaningi enempilo futhi iyinhlangano ecebile yama-antioxidants. Siphakamise nge-salsa egcobile ekhanda ngeningizimu yangempela yomuthi wempumalanga.
Noma, hamba omunye ngcono ngokufaka esikhundleni se-chips tortilla nge-endive encane yaseBelgium. I-Endive ine-crunch efanayo njengama-chips kodwa ineza inothi elisha elimangalisayo, elinotshani elibambisana kahle ne-guacamole.
Amapancake ayisikhombisa
Ukudla kwasekuseni kwasekuseni kuyisikhathi esihle sokugubha futhi ulayishe inqwaba yezinambuzane ezihlwabusayo, ezinempilo. I-fresh-off-the-griddle wholegrain noma wonke ama-pancake akolweni angakwazi ukushaywa, ikakhulukazi uma enesipilisi esinempilo yesiraphu e-maple isiraphu. Pheka uhlangothi lwe-bacon e-nitrate-free for flavour added and protein futhi uhambisane namanye amajikijolo nama yogurt.
8 - Chocolate of Cheater
Iqoqo le-chocolate lithinta uhlu lwabantu abaningi njengendlela yokuthandayo ngemuva kokudla. Yenza kube nempilo ngokukhetha i-70% ye-chocolate emnyama phezu kohlobo lwezinyosi. Ushokoledi omnyama ugcwele ama-antioxidants futhi uyaziwa ukuthuthukisa kokubili inhliziyo nenhliziyo yobuchopho. Uma kuthiwa, zama ukuhlala kahle ngaphakathi kwe-1.5-ounce enconyiwe ekhonzayo. (Ngenhlanhla, nge ushokoledi omnyama, kancane iyahamba kakhulu.)
Uma u-chunk akwanele, zama ukuxuba inkomishi ye-nonfat ye-yogurt nge-isipuni ye-cocoa nokunciphisa kancane uju. Ngeke nje ube ne-dessert eshisayo yokushokoledi esheshayo, uzokwazi ukuzitholela ngemuva ukuze ugcine ungenalutho. Uma uthanda, ungaphonsa amanye ama-cranberries omisiwe nama-walnuts aqoshiwe wezinye antioxidants ezengeziwe nokuthungwa okuncane.
9 - I-Pasta ye-Cheater
Ubani ongajabuli iplanethi enhle, eshisayo ye-spaghetti nama-meatballs? Yenza impilo ibe ngcono ngokusebenzisa i-pasta noma i-quinoa pasta egcwele i-sauce engasetshenzisiwe. Ungasebenzisa inyama yezinkukhu ezincane ezinamafutha ezinkukhu esikhundleni sezinyosi noma umane wengeze umcibisholo ophekiwe osikiwe ukuze uthole isipiliyoni se-spaghetti bolognaise enempilo.
Uma ulambile i-pasta kodwa ufuna ukuyigcina, ixube izinkomishi ezimbili zama-cherry utamatisi (i-halve) ne-garlic eqoshiwe, amafutha omnqumo, usawoti, kanye ne-oregano esanda kuqoshwa. Mema ihora ngehora lokushisa lokugumbana bese ucindezela kalula ngemfoloko ukukhipha elinye ijusi. Manje pheka i-spaghetti, ugcobe, bese uphonsa ngenhlanganisela ye-utamatisi ukuze ugqoke kalula. Hlanganisa i-parmesan entsha phezulu, futhi ngeke ukholwe ukuthi lokhu kudla okunambitheka kahle kangakanani.
I-10 - I-Red Wine ye-Cheater
Ngibheke phambili ingilazi yewayini ngempelasonto? Uma kunjalo, khetha iwayini elibomvu phezu komhlophe elingasisiza nje ukunciphisa i-cholesterol kodwa umthombo ocebile wama-antioxidants. Iwayini elibomvu liyaziwa nangokulwa nama- radicals mahhala ngezinto ezibizwa ngokuthi i- resveratrol futhi zingase zinciphise ukunyakaza kwe-glucose emathunjini nokuvimbela ama-sugar spikes.
Njengoba konke okuzwakalayo kuzwakalisa, zama ukungazitholi izibuko ezingaphezu kweyodwa kuya kweziyisishiyagalombili ngosuku lwakho lokukopela.