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Ikhaya Ezempilo Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngoMashi 4, 2020

Izifiso ziyisitha sendoda. Ngicabanga ukuthi sonke singavumelana ngakho. Kepha kuthiwani uma ngikutshela ukuthi ungazinqanda lezi zifiso ngokudla okulula okunempilo okuyinzuzo empilweni yakho. Lapho uzwa igama elithi 'ukudla okulula', ngokwemvelo ingqondo yethu icabanga ukuthi 'ayinampilo' - kepha ake sikuguqule lokho, akunjalo!

Iningi lethu lehluleka ukudla ibhulakufesi enempilo futhi ephelele ekuseni, okuholela ekuseni nasekukhathaleni nangesikhathi sokudla kwangaphambi kwesidlo sasemini okungenza kube nzima kuwe ukugxila emsebenzini wakho noma ukuqeda leso sabelo esifanele. Ngenxa yalokho, lokhu kukubangela ukuthi uthuthukise izifiso futhi ekugcineni kugcine ngokuthi uqabule amanye ama-chips noma uhlasele i-burger enkulu.

Ngokukhanya okufanayo, iningi lethu linomkhuba wokuvuka phakathi kobusuku bese sinyonyobela ekhishini siyohlola isiqandisi ukuthi sinabo yini abanye abaqhekezayo noshokoledi. Kunezizathu eziningana zokuthi kungani uzizwa ulambile phakathi kokulala kwakho, kanti okumaphakathi kuyindlela yokuphila yesimanje, kanye nezimo zezempilo nemithi.

Esihlokweni samanje, sizohlinzeka ngohlu lokudla okulula okunempilo ongakuthola ekuseni nasebusuku, ukuze uqede indlala yakho kanye nokukhuthaza ukwehla kwesisindo kule nqubo.

1. Ushizi Ne-Apple Slices

Ushizi olulawulwa yingxenye enhle yokudla kwasemini. Lezi ziqukethe amagremu amane we-fiber futhi zinama-calories angama-70. Ungaba nayo ngama-apula ukuze uphakamise ukudla kwakho kwe-fiber. Lokhu kungenye yokudla okulula kwasekuseni okunempilo [1] .

2. Amantshontsho athosiwe

Lezi ziqukethe amagremu ayisishiyagalombili wamaprotheni kanye no-gramu ayisithupha we-fiber [okubili] . Isitsha samantshontsho singagcina isisu sakho sigcwele okungenani amahora ama-5 futhi sisize ekunciphiseni kahle indlala. Ungazigcina edeskini lakho njengokudla kwakho okulula.

3. Ama-Strawberries NamaGreek Yoghurt

Le combo egcwele amandla igcwele amagremu angama-20 wamaprotheni okusuthisa [3] . Ama-strawberry angakunika inani elidingakalayo le-fiber emzimbeni wakho futhi anciphise ubuhlungu bakho bendlala. Inhlanganisela yeyogathi kanye ne-sitrobheli ingakuvimbela ekubeni ulambe kuze kufike isikhathi sakho sekhefu sasemini.

4. AmaPistachios aneShelled

Lezi ziqukethe amagremu ayisithupha wamaprotheni no-gramu amathathu we-fiber [4] . Ukudla ama-pistachios ane-shelled kungasiza ekulawuleni izifiso futhi kukuvikele ekutheni ungadli ukudla okungenampilo. Futhi, ama-pistachios anamagobolondo angenye yokudla okulula kakhulu kwaphakathi nosuku okwehlisa isisindo [5] .

5. I-Low Fat Cottage Cheese Nebhanana

I-Cottage shizi ingumthombo ongakholeki wamaprotheni. Iqukethe cishe amagremu ayi-10 enkomishini yekota [6] . Ubhanana omncane ungaletha cishe ama-gramu ayi-10 we-fiber, yingakho ugcina ugcwele. Lokhu kungenye yokudla okulula kwasekuseni okunempilo okwehlisa isisindo. Ukudla ubhanana ophelele kungasiza ekunciphiseni ubuhlungu bokulamba okunempilo kakhulu.

6. Isaladi lehlumela

Amahlumela acebile ngomsoco, anama-calories aphansi kakhulu namafutha [7] . Ungasebenzisa amahlumela e-moong asiza ekwehliseni amazinga omfutho wegazi nokusiza ukukhipha ubuthi egazini. Ungayidla isaladi ngodwi lukalamula, olusiza futhi ekushiseni amafutha ngokunempilo [8] .

7. Amantongomane aluhlaza

Amantongomane ayasiza empilweni yenhliziyo yakho [9] . Bacebile ngama-antioxidants kanye namafutha e-monounsaturated asiza ukwanelisa indlala yakho ngendlela enempilo kakhulu [10] . Sebenzisa amakinati ambalwa kuphela ngosuku hhayi ngaphezulu kwalokho.

8.Makhana (Fox Nuts)

I-cholesterol ephansi, amafutha ne-sodium, i-makhana iyisidlwana esifanelekile sokuhlutha iminjunju yokulamba phakathi kokudla [ishumi nanye] . Abantu abaphethwe umfutho wegazi ophakeme, izifo zenhliziyo nokukhuluphala bangazuza kulokhu kudla okunempilo.

9. Poha

Lesi sidlo senziwe ngelayisi eliyisicaba, siwumthombo omuhle wama-carbohydrate anempilo. I-Poha ilula esiswini futhi ingagaywa kalula, ikwenze kube isidlo esilungele izifiso zakho [12] .

10. Ibha yeGranola

Udinga ukuhambela imigoqo yegranola engaphansi kokuqukethwe kukashukela nekhalori [13] . Lokhu kuqukethe amagremu ayisikhombisa we-fiber, amagremu ayisithupha wamaprotheni, amagremu amahlanu kashukela futhi alungele ukudla okulula ekuseni, ikakhulukazi uma uphuthelwa isidlo sakho sasekuseni.

11. Ubhanana Nebhotela Lama-alimondi

Ubhanana ungokunye kokudla okulula kakhulu nokunempilo ngaphandle lapho. Faka ubhanana omncane ngesipuni sebhotela le-alimondi elingenashukela bese udla lapho imihelo yendlala idlala ngokulala kwakho. Inhlanganisela yekhalori enempilo iyasiza futhi ekukhuthazeni ukulala [14] .

12. Ukudla Okushisayo

Cha, okusanhlamvu akukhona nje ukudla kwasekuseni. Ukuthola okusanhlamvu okusanhlamvu okufana ne-oatmeal kulungele izifiso zasebusuku kakhulu, ngoba akusizi nje ukugcwalisa isisu sakho kepha futhi kukhuthaza ukulala okungcono [ishumi nanhlanu] . Faka isinamoni noma izithelo ezomisiwe.

13. Inhlanganisela yomzila

Izingxube zomzila ziphilile futhi zimnandi [16] . Ungenza ukuhlanganiswa komzila nama-alimondi ekhaya. Faka izithelo ezomisiwe, okusanhlamvu okusanhlamvu okuphelele kanye noshokoledi omnyama ukuqedela ukuhlanganisa bese ukuwudambisa ukuze unciphise ukulamba kwakho okungazelelwe phakathi nobusuku.

14. Amaqanda Amhlophe abilisiwe

Amaprotheni aqhamuka kwabamhlophe bamaqanda ayilungele ngokweqile impilo yakho, ngoba asiza ukugcina ushukela wakho wegazi uzinzile futhi ngenxa yalokho ulawula iminjunju yokulamba [17] . Ungenza futhi ama-muffin amaqanda, enziwa ngokuxuba imifino namaqanda abamhlophe (okungcono kakhulu uma wenza okunye kusihlwa ngaphambi kokuyigcina futhi uyigcine ifriji).

15. Imbewu Yamathanga

Esinye sezixazululo ezinhle kakhulu zobuhlungu bendlala phakathi kwamabili imbewu yethanga. Imbewu enosawoti, eminyene futhi enempilo, ecebile nge-magnesium engasiza ekuthuthukiseni nasekuthuthukiseni ikhwalithi yakho yokulala [18] .

Encwadini Yokugcina…

Ngenkathi ikusiza ukuthi unciphise ukuqubuka kwakho okungazelelwe kwendlala, lokhu kungadla okunempilo nakho kuyasiza ekwehliseni isisindo. Ngenxa yobukhona bamafutha anempilo nokuqukethwe okuhle kwe-fiber, ukudla okulula kulula ukukwenza futhi kumnandi ukukudla.

imibuzo ejwayelekile ukubuzwa

U. Ingabe ukudla okulula kungakuhle ekunciphiseni isisindo?

TO. Ubuningi bezifundo bukhombisa ukuthi ukudla okulula phakathi kokudla akuthinti isisindo. Futhi, ukudla amaprotheni anothe ngamaphrotheni amaningi, kungakusiza wehlise isisindo. '

U. Yini okufanele ngiyidle ngesidlo sasemini uma ngifuna ukunciphisa umzimba?

TO. Ukudla okufana namaqanda aphelele, imifino enamaqabunga, isalmon, imifino ye-cruciferous, amazambane abilisiwe nobhontshisi kanye nemidumba ezinye zezindlela ezingcono kakhulu.

Q. Yikuphi ukudla okufanele ukukugwebe ngenkathi udla?

TO. Ukudla okuthosiwe okufana namafriji aseFrance, iziphuzo ezinoshukela, isinkwa esimhlophe, amaswidi, amakhekhe, amakhukhi, amakhekhe nama-ayisikhilimu izinhlobo zokudla umuntu okufanele akugweme ngenkathi edla.

U. Mangaki ama-snacks okufanele ngiwadle ngosuku ukunciphisa umzimba?

TO. Okunye ukudideka okuvame kakhulu mayelana nokudla kwesisindo senani lokudla okufanele umuntu akudle ngosuku. Ngenkathi ezinye izifundo zithi ukudla kathathu nsuku zonke, ngaphandle kokudla okulula phakathi kusebenza kangcono, abanye abanye bakholelwa ekudleni izidlo ezincane eziyisithupha zokuphatha isisindo kangcono.