Umuntu one-BMI (inkomba yesisindo somzimba) engaphansi kuka-18.5 uthathwa njengesisindo esiphansi ngokwezindinganiso ezibekwe yi-World Health Organization. Kunezinhlobonhlobo zezimo zezokwelapha ezingabangela ukwehla kwesisindo, okuvame kakhulu, umdlavuza, isifo sikashukela, izifo, izinkinga ze-thyroid, ukuphazamiseka kokudla nokunye. Ngaphambi kokuya ekudleni okuhleliwe ukuze uzuze isisindo kubalulekile ukubonisana nodokotela wakho.
Kuphela ngemva kokuhlonza isizathu esizwakalayo sokuncipha kwakho kwesisindo lapho usungaqala ukudla ukudla ukuze ukhulise isisindo sakho. Ezimweni eziningi, odokotela ngokwabo bazokuqondisa kabusha kusazi sokudla okunempilo esizokunikeza a Ukudla kwesisindo , ukhumbula ukudla kwakho kwesisindo somzimba. Uma ubheka ukubeka ama-kilos ngendlela enempilo ekhaya, nalu uhlu olukhethiwe lokudla ongayengeza ekudleni kwakho nsuku zonke.
eyodwa. Ukudla Kwesisindo - Amafutha Anempilo
ezimbili. Ukudla Kwesisindo - Ushokoledi Omnyama
3. Ushizi Wokuzuza Isisindo
Ezine. Ukwatapheya ekudleni kwakho kwansuku zonke
5. Ama-Cereal Snack Bars
6. I-Salmon iwukudla okumnandi
7. Umthombo Wamaprotheni - Inyama Ebomvu
8. Ukudla Kwesisindo - Amazambane
9. Ingxube yamavithamini - Ubisi
10. Isinkwa Sokusanhlamvu Okuphelele
ishumi nanye. Ukudla Kwesisindo - FAQs
Ukudla Kwesisindo - Amafutha Anempilo
Acebile ngamakhalori , amafutha enempilo namafutha afana namafutha omnqumo, amafutha kakotapheya kanye amafutha kakhukhunathi izinketho ezinhle zokwengeza ekudleni kwakho kwesisindo. Ukwengeza isipuni samafutha ekudleni kwakho kwansuku zonke kungangeza cishe ama-calories angu-135!
Ithiphu: Gcoba ukuthosa okunempilo usebenzisa uwoyela kakotapheya noma uchofoze ngamafutha omnqumo kumasaladi akho.
Ukudla Kwesisindo - Ushokoledi Omnyama
Awugcini nje ngokukusiza ushokoledi omnyama ukukhuluphala kodwa futhi inikeza umthamo onempilo wama-antioxidants, i-fiber kanye nezakhamzimba. Ibha kashokoledi engamagremu ayi-100 inamakhalori angama-550. Ushokoledi omnyama yaziwa nangokuthi igqugquzela ukukhiqizwa kwama-endorphin kanye ne-serotonin ekhuthaza imizwa yenjabulo nenjabulo.
Ithiphu: Gcoba ushokoledi omncane lapho usesikhathini ukuze uthuthukise isimo sakho sengqondo.
Ushizi Wokuzuza Isisindo
A fabulous umthombo wamaprotheni futhi amafutha anempilo , ushizi uyindlela enhle yokwengeza ekudleni kwakho kwesisindo njengoba inikeza i-punch ye-flavour ekudleni futhi. Ushizi uqukethe cishe ama-calories angu-110 i-ounce ngayinye kanye namagremu angu-8 weprotheni.
Ithiphu: Fafaza ama-cheese shavings esinkwa sikakolweni futhi ubhake kuhhavini ukuze uthole ukudla okulula okunempilo.
Ukwatapheya ekudleni kwakho kwansuku zonke
Igcwele amaminerali, amavithamini, amafutha anempilo kanye nama-calories, ukwatapheya owodwa olingana nobukhulu bunamakhalori angu-320, amagremu angu-17 efayibha kanye namagremu angu-30 amafutha. Ama-smoothies kakotapheya ayisidlo esiphundu nesinempilo ongasixhuma kwesakho ukudla okunempilo kwesisindo . Ukwatapheya ku-toast kakolweni ogcwele ushizi we-feta kungenye inketho emnandi kakhulu ongayifaka kweyakho. ukudla kwansuku zonke .
Ithiphu: Engeza ubhanana nobisi ku-pulp kakotapheya. Hlanganisa ndawonye ukuze uthole i-smoothie emnandi.
Ama-Cereal Snack Bars
Ama-snack bars afana ne-oats, i-granola, i-bran ne-multigrain anokuqukethwe kwe-carb ephezulu kanye noshukela omncane, okuwenza abe yinketho enempilo yokudla. ukukhuluphala ngokushesha . Gwema ukudla ukudla okusanhlamvu imigoqo enokusanhlamvu okucolisisiwe noma ushukela owengeziwe.
Ithiphu: Zenzele ama-granola bar ngokuhlanganisa ama-cereal, ama-chips kashokoledi, njll. Hlanganisa noju, friza futhi ugcine.
I-Salmon iwukudla okumnandi
Igcwele amafutha anempilo namaprotheni, i-salmon iwukudla okumnandi ongakudla uma ubheka ukubeka ama-kilo. Khulisa isisindo ngendlela enempilo ngalokhu kudla okunothe ngama-mega-3 fatty acids athuthukisa impilo futhi avimbele izifo eziningi. I-fillet engu-6-ounce ye-salmon inikeza cishe ama-calories angu-350 namagremu angu-4 amafutha e-omega-3.
Ithiphu: Bhanqa i-salmon nengilazi ye iwayini elibomvu ; kuthuthukisa ukunambitheka futhi kuhle empilweni yakho yenhliziyo.
Umthombo Wamaprotheni - Inyama Ebomvu
Wake wazibuza ukuthi kungani abakhi bomzimba bedla inyama ebomvu? Umthombo fabulous amaprotheni, inyama ebomvu zaziwa ukwandisa kwemisipha. Zitike ngokusikeka okuncane kwenyama ebomvu ukuze igcine inempilo ngenkathi efaka ama-kilo.
Ithiphu: Kubhanqe namazambane acubuziwe ukuze kube mnandi okwamanje ukudla okunempilo lokho kukusiza ukuthi ubeke isisindo.
Ukudla Kwesisindo - Amazambane
Le mifino enesitashi ayimnandi nje kuphela kodwa inhle kakhulu ukudla okuzuza isisindo into ongayengeza ekudleni kwakho. Le mpande enemisebenzi eminingi ingadliwa ngezindlela eziningi. Amasaladi amazambane, amasobho, amazambane agayiwe kanye amazambane anempilo -ama-bakes asekelwe yizinketho ezinhle.
Ithiphu: Ama-chips amazambane abhakwe kuhhavini kanye nama-fried ama-snacks amnandi ongakhetha ukuwakhetha!
Ingxube yamavithamini - Ubisi
Inhlanganisela yamavithamini, amaminerali, ama-carbohydrates, amafutha namaprotheni, ubisi yisiphuzo esaziwayo ukuthi izinsiza ekutholeni isisindo . Ukuphuza ubisi nsuku zonke kunconywa kulabo abazama ukunweba ukhalo lwabo (ngendlela enempilo)! Ungakwazi ukwengeza amaprotheni shake impushana yokunambitheka okwengeziwe kanye nomthamo owengeziwe wamaprotheni.
Ithiphu: Faka ubisi ezithelweni zakho ze-smoothie!
Isinkwa Sokusanhlamvu Okuphelele
Isinkwa esisha sokusanhlamvu siwumthombo onamandla we-fiber futhi siqukethe cishe ama-calories angu-250 nge-100 amagremu. Kuyinketho enempilo yokwengeza ekudleni kwakho uma kusetshenziswe umkhawulo. Isinkwa nebhotela kuyinto elula futhi ngempumelelo ukudla okulula ukuze uzuze isisindo ungadla uma ufuna ukwehlisa isisindo.
Ithiphu: Okusha kuba ngcono! Zama ukubhaka isinkwa sakho ekhaya njengoba sinempilo kakhulu.
Ukudla Kwesisindo - FAQs
Q. Ungakwazi yini ukukhuluphala ngokuzivocavoca? Uma yebo sicela uphakamise ezimbalwa?
KUYA. Ukuzivocavoca njalo akusizi nje kuphela ukuthi umuntu ehlise isisindo kodwa futhi kuyindlela enempilo yokunqwabelana. Ama-Push-ups, ama-push-ups, ama-squats namaphaphu yizivivinyo ezimbalwa ezingenziwa ekhaya kalula ngaphandle kwemishini. Kungcono ukuxhumana nomqeqeshi oqeqeshiwe ukuze wazi ukuthi yini esebenza kangcono ohlotsheni lwakho lomzimba. Ukumatanisa iseshini yokuzivocavoca enempilo ne ukudla okucebile amaprotheni kuyindlela enempilo yokwengeza i-BMI yakho.
Q. Ungakwazi yini ukuncoma izimpushana zamaprotheni?
KUYA. Nakuba izazi zokudla okunomsoco emhlabeni wonke zingavuma ukuthi kungcono ukugqoka umzimba ngokusebenzisa a Ukudla kwesisindo , ayikho imiphumela emibi eyingozi yokusebenzisa izimpushana zamaprotheni. Ungakhuluma nomhleli wezokudla noma isazi sokudla ukuze wazi ukuthi iyiphi engafanela izidingo zakho kangcono.
Q. Ingabe ukudla okumsulwa kwesisindo somzimba wemifino kungangisiza ukuba ngidle amakhilogremu?
KUYA. Yebo, ukudla imifino elinganiswe kahle okuhlanganisa ukudla okunjengobhanana, ama-milkshakes, isoya nokunye ukudla kwemifino okungaphezulu, kungakusiza ukhuluphale. Nakuba ukudla inyama kungasheshisa inqubo, a ukudla okumsulwa kwemifino ingakusiza futhi ukuthi ukhuluphale.
