Ukudla komgijimi kubalulekile hhayi kuphela ukugcina impilo enhle kuphela, kodwa nokugqugquzela ukusebenza okuphakeme. Nakhu okunye kokudla okungcono ukusiza abagijimi baphumelele ekudleni okunempilo.
1 - I-Whole Grain Pasta neSinkwa
Isizathu Sokuba Kuhle Kubagijimi: Abagijimi badinga ukwanda kwama-carbohydrate ukuze baqhube ukusebenza, futhi izinkwa kanye nezinsika zikhethwa ngokucacile. Kodwa, ake sibhekene nakho, akuzona zonke izinkwa kanye namastala adalwa alinganayo. Ukudla okuphelele okusanhlamvu kuncane okucutshungulwa ngakho-ke kuqukethe okunye okunomsoco wemvelo okutholakala okusanhlamvu, kubandakanya i-fiber ngaphezulu. Ngakho-ke, uma kuqhathaniswa ne-pasta emhlophe nesinkwa, uzothola izakhi eziningi kusuka kuzinhlamvu ezigcwele kanye ne-fibre eyanda kuzokusiza uzizwe ugcwele isikhathi eside.
Ungayifaka kanjani ekudleni kwakho: Ukuthengwa kwe-bread-breads, pasta, rolls, crackers, kanye ne-cereal. Zama ukugwema isinkwa esimhlophe noma yonke imikhiqizo ebhakiwe eyenziwe ngefulawa omhlophe.
2 - Amaqanda
Isizathu Sokuba Sikulungele Abagijimi: Iqanda elilodwa liyanelisa ngamaphesenti ayishumi amaprotheni akho nsuku zonke adinga, futhi ama-amino acids emaqanda azosiza ekuhlungeni imisipha nokubuyiselwa. Uzothola cishe amaphesenti angama-30 wemali yakho ephakanyisiwe yevithamini K, ebaluleke kakhulu empilweni yethambo.
Ungayifaka kanjani ekudleni kwakho: Kungakhathaliseki ukuthi uyayithanda lawo maqanda abilisiwe, agwetshiwe, aphekiwe noma ahlosiwe angadliwa nganoma yisiphi isikhathi sosuku. Hlanganisa isimiso sakho ngokuba ne-omelet noma i-frittata ye-dinner.
3 - Ubhontshisi
Isizathu Sokuba Sikulungele Abagijimi: Ubhontshisi obomile obusiwe njenge-pinto, i-lentil, i-garbanzo, ne-pea ehlukaniswe kabili amaprotheni kanye ne-fiber, umthombo wesitshalo wensimbi kanye namafutha aphansi.
Ungayifaka kanjani ekudleni kwakho: Ubhontshisi obuhambisana kakhulu nezobho nezitshalo. Ilayisi nobhontshisi benza ukudla okulula okuqukethe ama-carbs kanye namaprotheni.
4 - uSalmon
Isizathu Sokuba Kuhle Kubagijimi: I- Salmon iyinhlangano enhle kakhulu yamaprotheni, kodwa futhi ingenye yemithombo yokudla engcono kakhulu yamafutha omega-3, okubalulekile ekuthuthukiseni ubuchopho nomsebenzi. Ama-Omega-3s asiza ekuvimbeleni isifo senhliziyo nokucindezelwa kwegazi eliphezulu. I-Salmon ibuye ibe namaprotheni, amavithamini A, B, no-D kanye nohlu lwamaminerali okubalulekile ekudleni okulinganiselayo nokuphephile.
Ungayifaka kanjani ekudleni kwakho: I- Salmon iyinhlanzi ehlukahlukene kakhulu - faka nje ama-herb fresh bese ubhaka, u-grilla, noma uwuthinte. Ngisho ne-saumon ekheniwe kukuhle futhi ingasetshenziswa kuma-saladi, ama-sandwich, kanye ne-chowder.
Ukupheka Ukusebenzisa i-Salmon
5 - amazambane amazambane
Isizathu Sokuba Sikulungele Abagijimi: Amazambane amazambane aqukethe ama-carb ahlale ebaluleke kakhulu futhi anemthombo omuhle kakhulu we-vitamin A, i-antioxidant enamandla. Zibuye zibe nomthombo omuhle wevithamini C, potassium, insimbi.
Indlela Yokuyifaka Ekudleni Kakho: Njengoba igama likusho, la mazambane amnandi, ngakho akudingeki wenze okuningi ukubenza bajabule. Zipheke emayini ye-microwave, engeza ingcosana yegargarini noma ibhotela, futhi unegalelo elikhulu lokudla. Noma, bayibeke emaceleni bese ubhaka amafrivini anesithoko esihlwabusayo.
6 - I-yogurt ephansi-fat
Okwenza Kulungile Abagijimi: I-yogurt ephansi-fat iyinhlavu enkulu yamaprotheni nama-carbs. Iqukethe ne-calcium, ebalulekile kubagijimi, ikakhulukazi labo abasengozini yokuhlukumeza ukucindezeleka .
Ungayifaka kanjani ekudleni kwakho: Yidla isitsha se-yogurt ephansi njengama-midnight ekuseni noma phakathi nantambama-ntambama noma wenze ama-smoothies anambithekayo nge-yogurt, iqhwa, kanye nezithelo zakho ezithandayo noma ezibandayo.
7 Smoothies enomsoco nonomsoco
7 - Ubhanana
Isizathu Sokuba Sikulungele Abagijimi: Umthombo omuhle we-carbs, ubhanana nawo uqukethe i-potassium, yiziphi abagijimi abalahlekelwa ukujuluka nokusiza ukulawula ukukhishwa kwemisipha nokuvimbela ukuchoboza. Ubhanana nabo babhekwa njengokudla okuphephile ngaphambi kokugijima ngoba kungenzeka ukuthi bangabangela izinkinga zomzimba.
Ungayifaka kanjani ekudleni kwakho: Ubhanana kulula ukudla njengokudla okulula noma njengengxenye yokudla. Yengeze ku-cereal yakho noma wenze i-smoothie ngebhanana efriziwe bese ubisi ubisi.
8 - Butter Peanut
Isizathu Sokuba Kuhle Kubagijimi: Ibhotela le-Peanut iyinambitha futhi iyanelisa, okwenza kube ukudla okukhulu kwabagijimi abazama ukunciphisa umzimba. Iprotheni kanye ne-fibre e-bhotela ye-peanut ikusiza uzizwe ugcwele futhi ungagcini, ngaphandle uma udla ngokweqile amakholori angulo suku. Isibonelo, ukudla i-bagel yonke yengqolowa ngebhokisi le-peanutta kuzokukwenza uzizwe ugcwele kunalokho uma udla i-bagel emhlophe. Ibhotela le-peanut futhi liwumthombo wamaprotheni, okudingekayo ukwakha nokulungisa imisipha eyonakaliswe ngesikhathi sokuqeqeshwa.
Ungayifaka kanjani ekudleni kwakho: Thola uhlobo lwemvelo ngamafutha phezulu futhi azikho izithako ezongeziwe. Nakuba kunamafutha amaningi, ngamafutha amahle futhi akukho cholesterol. Ibhotela le-peanut ngokusanhlamvu okuphelele noma isinkwa esiningi senza isinkwa sasekuseni esikhulu.
9 - izaqathe
Isizathu Sokuba Sikulungele Abagijimi: Izaqathe ziwumthombo omuhle kakhulu wevithamini A, ezisiza ukugqugquzela amasosha omzimba aqinile. Ziyakugcwalisa kepha ziphansi kwamakholori, zenze kube ngumswakama omkhulu wabagijimi ababukele isisindo sabo.
Indlela Yokuyifaka Ekudleni Kakho : Isinkwa kwizinqathe zezingane uma ulambile ngaphambi kokudla, ukuze ukwazi ukwanelisa ukugula kwakho futhi ugweme ukudla okudliwayo ngesikhathi sokudla.
10 - Utamatisi
Isizathu Sokuba Sikulungele Abagijimi: Utamatisi ungumthombo omkhulu wamavithamini namaminerali okubagijimi, ikakhulukazi i-vitamin B6, engasiza ngo-storage glycogen. Utamatisi nawo aqukethe inani elikhulu le-calcium ne-Vitamin K, elisiza ekuqiniseni nasekusebenzeni okulungiswa kwamathambo akho.
Indlela Yokufaka Utamatisi Ekudleni Kakho: Ngama-calories angu-40 kuphela enkomishini yamatamatisi oqoshiwe, afaka inqwaba ne-flavourti kuma-sandwich, ama-omelets, nama-saladi ngaphandle kokushaya inani lakho lekhalori nsuku zonke ngokuningi. Utamatisi we-cherry ogcotshiwe kwezinye izingubo ezinamafutha aphansi kukhona ukuhamba okunamnandi kakhulu kulawo maxesha lapho ukulamba kwakho kugxuma futhi akusona isikhathi sakusihlwa okwamanje.
11 - amajikijolo
Isizathu Sokuba Sikulungele Abagijimi: Amajikijolo, njengama-raspberries, ama-blueberries, nama-strawberries, agcwele i-vitamin C ne-potassium, ngakho angasiza umzimba ukulungisa izinyembezi ezincane ezinhlungwini zakho ezibangelwa ukusebenza. Njengokudla okuphezulu-fiber, amajikijolo nawo asiza uhlale uzizwa ugcwele isikhathi eside.
Indlela Yokuyifaka Ekudleni Kakho: Amajikijolo anganezelwa kalula kwi- smoothies nama-saladi, futhi ayamnandi futhi aqabula ngokwabo njengendlela yokudla. Kulula kakhulu ukufaka phezu kokudla kwasekuseni, njenge-yogurt, okusanhlamvu, ama-waffles, noma ama-pancake.
12 - ama-alimondi
Isizathu Sokuba Sikulungele Abagijimi: Okuphezulu ku-vitamin E ne-protein, i-almonds ingasiza ekutheni uphinde uvuselele. Amaphrotheni abo, kanye ne-fiber ephakeme yama-almond, kuzokusiza uzizwe ugcwele isikhathi eside.
Indlela Yokufaka Ama-alimondi Ekudleni Kakho : Ama- almonds kulula ukumbamba lapho uhamba khona, ngakho-ke ayinhlangano ephelele yokusabalala noma ephakathi kwe-ntambama lapho kuqhuma ama-hungries . Ngigcina ama-almond ama-Almond ama-Almond ama-Almond ama-100-calorie amaphakethe esikhwameni sami uma nginezinkinga zokulamba kwendlala ntambama. Ama-alimondi ase-Slivered nawo-ke ama-salads amnandi kakhulu.
13 - ama-oranges
Isizathu Sokuba Sikulungele Abagijimi: Ama- oranges aphezulu kakhulu ku-vitamin C, umsoco osiza ukuphulukisa imisipha yakho yokugijima. I-Vitamin C ingakusiza futhi ukuba uthathe insimbi eyengeziwe, ukuze ugweme ukukhathala.
Indlela Yokuyifaka Ekudleni Kakho: Uma ufuna isiphuzo esikhulu, ama-orangisi wonke angcono kunomsola we-orange ngoba i-fibre eyengeziwe izosiza ukukugcwalisa. Kodwa ijusi le-orange lingabuye libe isiphuzo esinomsoco okondla futhi singanezelwa kalula kwi-smoothie. I-Orange tincetu zibuye zibe ngaphezu kwesithelo sesitshalo noma isaladi yemifino.
14 - Quinoa
Isizathu Sokuba Kuhle Kubagijimi: Kwalabo abagijimayo abathandekayo nge-pasta, i-quinoa iyindlela engcono kakhulu. I-Quinoa ayigcini kuphela i-carbs, iphinde iphinde iphinde iphrotheni. I-o-o-6-ounce ekhonza i-quinoa iqukethe ama-calories angu-132, ama-gramu angu-23 e-carbohydrate, amagremu angu-4 amaprotheni, nama-gramu angu-2 amafutha angenalutho.
Ungayifaka kanjani ekudleni kwakho: i- quinoa yokupheka ifana kakhulu nelayisi elibilisa. Isidlo esihle kakhulu se-side ukuze sibe nenhlanzi noma inkukhu. Ungadla futhi kubanda ukuhamba nesaladi.
Futhi ubone: