10 Ukudla Okufanele Ukugwebe Ukudla Ekuseni

Amagama Amahle Kakhulu Ezingane

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Ukudla okuthile okudlayo ngesidlo sasekuseni kungenza noma kuphule usuku lwakho. Ukwenza umzimba wakho ugijime ngamazinga aphezulu wamandla usuku lonke kuya ngokuthi uqala kanjani ukusa kwakho. Ngakho-ke, inhlanganisela elungile yamaprotheni, i-fiber kanye namafutha anempilo ayadingeka ukwenza ibhulakufesi lakho libe isidlo esinamandla.

Ukudla okufana namajikijolo, i-oatmeal, isipinashi, i-omelette yamaqanda, ne-yogurt yamaGrikhi kufanele kufakwe esidlweni sakho sasekuseni. Kepha, esikhundleni salokho, iningi labantu likhetha ama-bagels, amakhekhe, amakhekhe ebhotela, njll. Lokhu kudla kungakwenza uzizwe uvila, kukhuphule ubungozi bezifo ezingalapheki futhi ungagcina usukhuluphela.

Nalu uhlu lokudla okufanele ukugweme ukukudla ekuseni.

Ukudla Okufanele Ukugwebe Ukudla Ekuseni

1. Izinhlamvu zokudla kwasekuseni

Izinhlobo eziningi zokudla kwasekuseni zibhale kumaphakeji aqukethe okusanhlamvu okuphelele. Kepha, empeleni, lezi zinhlamvu zicutshungulwa kakhulu futhi ziqukethe inani elincane lezinhlamvu eziphelele futhi okusanhlamvu ikakhulu okucwengile kanye noshukela ongeziwe [1] . Lokhu kwandisa ingozi yezifo eziningi ezingalapheki, kufaka phakathi ukukhuluphala.

2. Amasangweji wesidlo sasekuseni athengwe esitolo

Ungase ucabange ukuthi ukuthola isemishi ohlangothini lokudla kunempilo futhi kuyindlela yokugcwalisa kwasekuseni. Kepha, ungaba nephutha njengoba amaningi ala masamishi agcwele aphakeme kuma-carbs acwengekile futhi ane-fiber encane. Lokhu kungaholela ekutheni kube noshukela egazini, kukhuphule i-cholesterol embi kukwenze ukhuluphale [okubili] .

3. I-oatmeal yangaphambi kokuxuba

Iphakethe le-oatmeal elithengwe esitolo lenza ekuseni kwakho kube lula, kepha, empeleni, kungamabele okusanhlamvu afihliwe. Ama-oatmeals anamafutha ngukudla okubi kakhulu ongakudla ekuseni ngoba kulayishwa kakhulu ushukela futhi kune-fiber encane.

Ngokuya ngocwaningo, abantu abadle i-oatmeal bakhuphule ukusutha futhi banciphisa indlala uma kuqhathaniswa nalabo abadliwayo abasuselwe ekulungiseleleni ukudla okusanhlamvu [3] .

4. Ama-muffin

Ama-muuffin anedumela lokuba nempilo enhle, kodwa hhayi ngoba enziwe ngamafutha yemifino, ushukela nofulawa ocwengekile. Futhi ziqukethe ushukela ongeziwe noma zigcwele izithelo ezomile namashipsi eshokoledi.

5. Amapancake nama-waffles

Amapancake nama-waffle ngokuqinisekile kuyizinketho ezithandwayo zesidlo sasekuseni, kepha kungukudla okubi kakhulu ongakudla ekuseni. Kungenxa yokuthi ziphezulu kakhulu kufulawa ocijile futhi zigcwele isiraphu ye-pancake, equkethe isiraphu yommbila ephezulu ye-fructose [4] .

6. Amakhekhe

Amakhekhe, ama-croissants nama-donuts angukudla okubi kakhulu ongakudla ekuseni ngesidlo sasekuseni ngoba ayinayo i-fiber namaprotheni futhi alayishwa ngama-calories amaningi, ushukela namafutha angenampilo [5] .

7. Ijusi yezithelo ethengwe esitolo

Ingabe unomkhuba wokuthatha ijusi yezithelo noma i-smoothie esitolo sakho sokudla okuthandayo? Uma kunjalo, yeka ukukwenza njengoba bengeze ushukela. Amanye alawa ma-smoothie aqukethe ubisi olunamafutha agcwele, u-ayisikhilimu no-ayisikhilimu futhi kufana nokuxuba ubisi kune-smoothie [6] . Khetha ama-smoothies ezithelo ezenziwe ekhaya nge-yoghurt yamaGrikhi.

8. Amabha we-Granola

Amabha weGranola azwakala njengenketho yokudla kwasekuseni enhle kakhulu, akunjalo? Kepha, imvamisa azingcono kunamaswidi futhi aqukethe ushukela omningi owengeziwe. Amabha we-Granola aqukethe inhlanganisela kashukela, uju kanye nesiraphu yamabele. Lokhu kungakhuphula amazinga akho e-insulin, ukuvuvukala noshukela wegazi.

9. I-yogurt enamakha

I-yogurt enamakhaza iwukudla kwasekuseni okungenampilo. Ayinamafutha enempilo futhi igcwele ushukela uma kuqhathaniswa ne-yogurt yamaGrikhi. Ukususa amanoni kwi-yogurt kuzokhipha umzimba wakho kusuka kwisakhi esibalulekile.

10. Amatshe

Ama-scones ajwayele ukufakwa ujamu noma ukhilimu futhi abantu abaningi banokudla kwasekuseni. Kepha ababaningi abazi ukuthi kuyindlela yokudla kwasekuseni engenampilo ngoba inama-calories amaningi, nama-carbs acwengekile futhi ane-fiber namaprotheni amancane.

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