Inhliziyo yakho ingenye yemisipha ebaluleke kunazo zonke onayo. Iphompa igazi eligcwele oksijeni kanye nezakhi ezibalulekile emzimbeni wakho, ngakho-ke kunengqondo ukuthi ukuyigcina iphilile, kufanele udle ukudla okucebile izakhi.
I-American Heart Association inikeza umhlahlandlela owenziwe ngezandla ezihlukahlukene ezihlukahlukene: Kubonisa ukuthi zingaki ama-servings eqenjini ngalinye okufanele uwadle ngosuku lokuphila kahle kwenhliziyo.
Kusho ukuthini? Izinhlobo ezihlukahlukene nezithelo; izinhlanzi ezingenasikhumba nezinkukhu (lezi zicebile ezinomsoco omega-3 fatty acids); ubisi olunamafutha aphansi; okusanhlamvu okuphelele okunempilo; i-legumes; namafutha enempilo.
Futhi okungenjalo-kunconyiwe? Iziphuzo ze-Sugary, amaswidi, ukudla okunamafutha, ukudla okucutshungulwayo, nokunye okunye okunamafutha agcwele. Uma umcabango wokuzama ukuthola konke okukuhle okukudla kwakho ekudleni kwakho kwansuku zonke kukucindezela, ungakhathazeki. (Akuyona into enhle enhliziyweni yakho!) Ngikutholile. Hlola le mibono.
Finyelela kulawo ma Vegigies
Ukuphuza ukudla kwasekuseni kanye nama-omelette akuphelele ngaphandle kwabo! Ngiye ngiye ngiye ngigcoba izigqoko ezandleni ukuze ngishaye isifuba esheshayo. Amakhowe, i-pepper kanye no-anyanisi yizintandokazi zami. Uma ngisemshinini, ngipheka isiphetho esigcwele i-veggie ku-microwave . Ungakwazi futhi ukugcoba ama-veggies kuma-smoothies akho. Isipinashi esincane singenza ukuphuza kwakho kuluhlaza, kodwa ngeke ukwazi ukunambitha!
Ngesikhathi sasemini, isaladi enkulu ihlale ingumqondo omuhle. Uma lokho kubonakala kunesidingo, funda ukwandisa umdlalo wakho wesaladi . Uma kuziwa ezinhlangothini, shintsha ama-chips asindayo we-carrots-cut-up, isilimo esidliwayo esinamagatsha anamanzi noma i-jicama. With some guacamole okumnandi (ngaphezulu kwalokho kamuva) noma hummus, imifino yiyona imoto ehamba phambili ehamba phambili!
Ngesikhathi sesikhathi sakusihlwa, i-stir--frys iyindlela engcono kakhulu yokuthola ama-veggies akho. Khetha imifino yakho oyintandokazi noma uthathe isinqamuleli bese uthatha isikhwama esikhwameni samafriji esitolo.
Hlanganisa neprotheyini ephilile (njenge-shrimp noma inkukhu) kanye nesoso sakho esithandayo e-Asia futhi udla.
Yiba Ngum Fan Wezithelo!
Uma unenyosi elimnandi, uqeqesha ukuba uthande izithelo. Akukho lutho olufana namango omuncu amnandi noma ama-pineapple anomnandi. Uma uhlale usendaweni, khetha izithelo zokunakekela izithelo ezifana nama-apula, ama-clementines, noma ubhanana.
Ekhaya, hlanganisa izithelo zibe yogurt. Ama-smoothie aphelele ngesidlo sasekuseni uma nje uhlakaniphile ngalokho okujikijela kuleyo blender futhi ukwenze kahle . Futhi uma ngizizwa ngingenakusihlwa kusihlwa, ngiya njalo ngizophuma izithelo. Isitsha sejikijolo esiqongelelwe ngemvelo esihlabayo sishaya indawo njalo.
Izithelo nemifino zihamba kahle ndawonye. Nasi ithiphu elikhulu: Engeza ikhukhamba ehlutshiwe neqoshiwe kwisaladi lesithelo! Uzoba nesayizi enkulu kakhulu isabelo sakho, futhi ikhukhamba ixhuma ngqo.
Nelisa nge-Salmon
I-Salmon iyi-superstar ngoba icebile ama-fatty-acids ama-omega-3, amafutha omuhle ohlala uzwa ngakho. Futhi hhayi kuphela okuhlwabusayo, nakho okulula kakhulu ukwenza. Indlela engiyithandayo yokupheka i-salmon ukuyibeka emphakathini we-foil-umzamo omncane ngokungenakuphi ukuhlanzwa, futhi imiphumela iyinothi eliphezulu!
Ithiphu: Bhaka ama-fillets amabili ngesikhathi esisodwa; enye yokudla kanye nesinye isaladi sezinsuku ezilandelayo.
Hlola futhi imikhiqizo ye-saumon ekhonjiwe / ekheniwe. (Tuna akuyona yedwa emdlalweni.)
Hamba Amantongomane Amantongomane
Amantongomane agcwele amafutha anempilo namaprotheni . Kodwa-ke, labo bantu abancane bapakisha ama-calories amaningi, ngakho-ke bawenze i-cherry phezulu kwi-sundae yakho, hhayi umcimbi oyinhloko. Ngithanda ukufafaza amantongomane aqoshiwe phezulu kwe-oatmeal, i-stir-fries, nama-salad. Njenge-snack, finyelela amaphakethe we-100-khalori ukuze ugcine lawo makhala ahlole.
Ibhonasi: Ama- almonds aboniswe ukuthi anomthelela omuhle ekulahlekeni kwesisindo . Ukuba ngokweqile kungabangela inhliziyo yakho, ngakho-ke uthathe iphakethe elilawulwa ingxenye lama-alimondi namuhla!
I-Oatmeal iyisilwane esinepilo enhle
Ngikhathazekile kakhulu nge-oatmeal. Kuyanelisa kakhulu, futhi kwenza inhliziyo inhle.
Ngisebenzisa i-oats endala ukwenza okuthile engikubiza ngokuthi "i-oatmeal ekhulayo." Ngokupheka kabili inani lemanzi futhi kabili isikhathi eside (uma kuqhathaniswa ne-standard oatmeal), uthola ingxenye enkulu!
Kulula ukufunda ukuthi wenze i-oatmeal ekhulayo . Ngiphinde ngithande ama-oats ebusuku. Zilungiselele ubusuku obandulela, bese uvuka ekuseni. Kunezinhlobo zokupheka eziningi zokudla ama-oats ka-parfait ngezingxenye zezithelo ne-yogurt!
Ukugwema Ukugwema Awukho Cha
Ungahlali kude nalesi sithelo esimnandi. (Yebo, ngokuyisisekelo kuyisithelo!) Okumnandi futhi okumnandi, kugcwele lawo mafutha enempilo enempilo oyifunayo.
Inhlama ye-avovoc yonke intukuthelo, futhi ngesizathu esihle! Ngenza ngokwami ngokugcoba isinkwa sokukhanya okusanhlamvu okugcwele, sisakaze ngamaspuni angu-3 we-avocado, bese ngivumela ukucabanga kwami kube yindlala nge toppings.
Ngiye ngaziwa ngengeza corn, ushizi, ama-strawberries, futhi (fipha) ngisho nebhethoni! I-avocado ibuye ixubane kakhulu ne-yogurt yamafutha angenamafutha ukuze i-guac epholile idonsa imifino. Ukugcina inhliziyo yakho enempilo akukaze kube mnandi kakhulu! (Ibhonasi: Kungaba isisindo sokulahlekelwa isisindo !)
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!