Ukunakekela lokho esikudlayo akusho ukuthi sizohlupheka, silambe, noma siphile ngamasaladi abuhlungu. Ukwehlisa isisindo ngendlela enempilo kuhambisana ngokuphelele nezitsha ezimnandi, ezigcwalisayo nezilula ukuzilungisaKungakhathaliseki ukuthi uziphekela wena noma kufanele wondle wonke umndeni.
Kuso sonke lesi sihloko uzothola Izindlela zokupheka ezi-7 ezinempilo zokunciphisa isisindo ngaphandle kokulambaImibono yokudla kwasekuseni, ukudla okulula, kanye nesidlo sakusihlwa esilula, kanye namathiphu amaningi okuhlela, ukusutha, kanye nokulawula ukudla. Umgomo uwukuba udale imenyu engokoqobo, emnandi, nehlukahlukene ongayigcina ngokuhamba kwesikhathi ngaphandle kokuyeka ngemva kwezinsuku ezimbili.
Iyiphi iresiphi enempilo ngempela yokwehlisa isisindo ngaphandle kokulamba?
Ngaphambi kokuthi siqale ngezindlela zokupheka, kubalulekile ukucacisa ukuthi yini eyenza isidlo sibe "esinempilo" futhi, ngaphezu kwalokho, sibe wusizo ekunciphiseni isisindo. Akukhona nje ukubala amakhalori, kodwa futhi nokulinganisela izakhamzimba, ukukhetha amasu okupheka afanele, kanye nokulawula ubuningi. ukuze umzimba ube nalokho okudingayo ngaphandle kokweqisa.
Iresiphi ehambisana nohlelo lokunciphisa isisindo kufanele ifake phakathi amaprotheni ekhwalithi (iqanda, inhlanzi, inkukhu, ubhontshisi), ama-carbohydrate ayinkimbinkimbi (ama-oats, isinkwa se-wholemeal, i-quinoa, ubhontshisi) kanye namafutha anempilo (i-avokhado, uwoyela womnqumo, amantongomane)njalo kuhambisana nengxenye enhle yemifino noma izithelo.
Kubalulekile futhi ukuthi isitsha sigcwale. Ukudla okucebile ngamaprotheni kanye ne-fiber kukusiza ukuthi ufike esidlweni esilandelayo ngaphandle kokuhlasela isiqandisi.Lokhu kuyisihluthulelo sokugwema ukudla ukudla okuphindwe kabili ngesikhathi sokudla kwakusihlwa noma ukudla okulula ngamakhukhi kanye nokudla okulula okucutshunguliwe usuku lonke.
Elinye iphuzu elenza umehluko yindlela yokupheka. Beka phambili ukubhaka, ukuthosa, ukuphekela ngomusi, ukuthosa okuthambile, noma ukuthosa ngomoya kunososo olujulile nolunamafutha amaningi, ngemuva kwalokho amaqhinga okupheka ngaphandle kwamafutha Unganciphisa amakhalori amaningi ngaphandle kokulahlekelwa ukunambitheka. Ukudla okufanayo kuyashintsha kakhulu kuye ngokuthi ukuphekela kanjani.
Ukudla kwasekuseni okwanelisayo ukuqala usuku ngaphandle kokukhathazeka
Ukudla kwasekuseni okuhle kukodwa ngeke kukwenze wehlise isisindo, kodwa Kukusiza ukuthi ufike ekuseni ngokuthula futhi ugweme ukudla amakhekhe noma ukudla okulula okusemshinini wokuthengisa.Kungcono ukukhetha inhlanganisela enamaprotheni, i-fiber, kanye namafutha anempilo ukuze ulawule indlala.
Uma ungadli ukudla kwasekuseni noma uphuza ikhofi kuphela ushukelaKulula ngomzimba ukufika esidlweni esilandelayo "ngemodi yokulamba". futhi ucele izingxenye ezinkulu kakhulu kunalokho okudingayo. Yingakho kufanelekile ukuchitha imizuzu emihlanu ulungiselela into ephelele.
1. I-yogurt ekhilimu enezithelo, i-oats kanye nokunambitheka okumnandi
Inketho esheshayo nelula kakhulu isitsha se-yogurt esidala, kodwa esihlutshiwe kahle. Uzodinga i- iyogathi engenashukela engenaluthoIzipuni ezimbili noma ezintathu ze-oats ezigoqiwe, izithelo ezintsha eziqoshiwe, kanye nembewu encane (i-chia, i-flax, i-sesame).
Ungayithosa kancane i-oats epanini ngaphandle kwamafutha imizuzu embalwa ukuze uyithole lokho kuthungwa okukrwada okukhumbuza i-granola, kodwa ngaphandle koshukela owengeziwe noma amafutha engeziwe.Bese uhlanganisa i-yogurt nezithelo bese ubeka i-oats ethosiwe phezulu.
Lokhu kudla kwasekuseni kunikeza i-fiber, amaprotheni obisi, kanye nama-carbohydrate amunca kancaneNgakho-ke ilungele labo abadinga into ezohlala isikhathi eside kuze kube yisikhathi sasemini noma ukuze ihambisane nosuku olumatasa emsebenzini.
2. Isinkwa esithosiwe esiphelele esinamaprotheni namafutha anempilo
Uma uthanda isinkwa esinongiwe, isinkwa esiphelele esihlanganiswe kahle siyisinqumo esihle. Isisekelo sakho sizoba yizingcezu ezi-1 noma ezi-2 zesinkwa esiphelele esingu-100%, neqanda elithosiwe noma elihlutshiwe, noma izingcezu zenyama yenkukhu noma yenkukhu yemvelo., ngaphandle koshukela noma izitashi ezengeziwe.
Qedela nge ingxenye yesine ye-avocado, eqoshiwe, noma econsiselwa amafutha omnqumo angavamile, kanye nezingcezu ezithile zikatamatisi omusha.Uzothola ama-carbohydrate asezingeni eliphezulu, amaprotheni, namafutha anempilo konke ku-toast eyodwa.
Lolu hlobo lwesidlo sasekuseni lufanelekile uma uvame ukuziqeqesha ekuseni noma uma unezinsuku ezinde. Ukulinganisela kwezakhamzimba kusiza ukugcina amazinga amandla azinzile futhi kulawule ukulamba kwasekuseni.ngaphandle kwesidingo sokusebenzisa ama-pastry noma ama-cookies aqukethe ushukela ofihliwe cishe njalo.
Ukudla okuphelele kanye nezidlo zakusihlwa ukuze wehlise isisindo ngaphandle kokuzidela
Uma kukhulunywa ngesidlo sasemini noma sakusihlwa, umthetho owusizo kakhulu uthi Gcwalisa ingxenye yepuleti lakho ngemifino, ingxenye yesine ngamaprotheni, kanti ingxenye yokugcina ngama-carbohydrate anempilo.Kulula kakhulu ukuyilandela ngamehlo futhi ikusindisa ekubeni ulinganise ukulunywa ngakunye.
Ngaphakathi kwaleso sakhiwo esiyisisekelo, ungahlanganisa cishe noma yini. Imifino, inhlanzi emhlophe, inkukhu noma i-turkey, kanye i-quinoaIlayisi elinsundu, amazambane noma amazambane amnandi anikeza ukulungiswa okulula okuyinkulungwane ezihambisana kahle nohlelo lokunciphisa isisindo.
Ngaphezu kwalokho, eziningi zalezi zindlela zokupheka zilungele ukuhlela masonto onke noma ukupheka ngamaqoqo. Uma usebenzisa impelasonto ukupheka kancane, ungadla ukudla okunempilo phakathi nesonto ngaphandle kokuchitha impilo yakho ekhishini.ngokuvuselela nokuhlanganisa.
3. Isaladi ye-chickpea efudumele enemifino kanye ne-tuna
Imifino iwusizo olukhulu uma sifuna ukwehlisa isisindo ngaphandle kokulamba. cunt inkomishi yama-chickpeas aphekiwe, imifino ehlukahlukene (upelepele, u-anyanisi, i-zucchini, isanqante, isipinashi…) kanye nethini le-tuna emanzini noma emafutheni omnqumo, akhishwe amanzi Unesidlo esiwusizo kakhulu sesidlo esisodwa.
Faka imifino epanini elincane lamafutha omnqumo kuze kube yilapho ithambile kodwa isaqine, engeza ama-chickpeas ukuze afudumale, bese uqeda nge-tuna eqoshiwe. Gqoka ngamafutha omnqumo angavamile, uviniga noma ulamula, usawoti omncane kanye nezinongo ezithambile njenge-oregano noma i-cumin.
Umphumela uba iresiphi egcwalisa kakhulu ngenxa inhlanganisela yamaprotheni (i-tuna nama-chickpeas) kanye ne-fiberIlungele izinsuku lapho ulambile kakhulu futhi ungafuni ukuphelelwa yisikhathi bese ugcina usudla ukudla okulula ngemva kwalokho.
4. Isifuba senkukhu esibhakiwe nemifino yaseMedithera
Indlela elula kakhulu yokulungiselela izitsha eziningana ukulungiselela ithileyi lokubhaka elinesifuba senkukhu kanye nemifino efana ne-zucchini, isitshalo seqanda, upelepele, u-anyanisi kanye notamatisiKonke kuhamba ndawonye, ​​kubhakiwe futhi yilokho kuphela.
Beka imifino eqoshiwe njengesisekelo, ufafaze ngamafutha amancane bese ufafaza amakhambi anephunga elimnandi (irosemary, thyme, oregano) kanye nosawoti omncaneBeka izingcezu zesifuba senkukhu ezinongiwe phezulu bese ubhaka kuze kube yilapho inkukhu iphekiwe kahle futhi imifino ithambile.
Ngaphandle kokuba iresiphi elula kakhulu, Ihlala kahle esiqandisini izinsuku eziningana futhi iyafudumala ngaphandle kwenkinga.Ngakho-ke ungabeka ukudla kwasemini noma kwasebusuku okuningana eqoqweni elilodwa kuhhavini. Lokho kuyigugu uma ungenaso isikhathi esanele.
5. I-hake (noma enye inhlanzi emhlophe) nge-papillote nemifino
Uma ufuna into elula kakhulu futhi elula ukuyigaya ngesikhathi sakusihlwa, i-papillote ingumngane wakho. Udinga nje ama-fillet e-hake noma yini Inhlanzi emhlopheIzingcezu zesanqante, i-leek, i-zucchini kanye no-anyanisi, ucezu lwelamula kanye ne-oyela yomnqumo omncane.
Beka imifino ephepheni lokubhaka, ubeke inhlanzi phezulu, engeza ulamula, amafutha amancane, usawoti kanye nezinongo ozithandayo, uvale iphakethe lephepha bese ubhaka. Inhlanzi iphekwe ngomusi wayo, okuholela ekutheni ibe nenhlanzi enamanzi amaningi futhi enamafutha amancane..
Lesi sidlo sakusihlwa sihlanganisa iphrotheni engenamafutha nemifino ecebile nge-fiber kanye nezakhamzimba ezincaneNgakho-ke, kulula, kuyanelisa, futhi ngeke kuqede ukugaya ukudla kwakho ngaphambi kokulala. Kulungele labo abathola ukuthi ukudla kwakusihlwa okunzima kubenza bazizwe kabi.
Amasobho, okhilimu namasaladi alula kusihlwa
Uma sifuna ukunciphisa isisindo, isidlo sakusihlwa sidlala indima ebalulekile. Akukhona ukungayinaki, kodwa ukukwenza kube lula, kugcwalise futhi kulawulwe amakhalori.ngoba amandla esiwasebenzisa ngomzuzu wokugcina avame ukungawasebenzisi ngokuphelele.
Amasobho, okhilimu, namasaladi alungiselelwe kahle kuyisisombululo esihle kakhulu. Basebenzisa imifino yesizini, bakuvumela ukuthi upheke ngobuningi ukuze uqandiswe, futhi basiza kakhulu ekugayweni kokudla.Into ethandwa kakhulu ngezinsuku ezibandayo noma uma ufika ekhaya ukhathele.
6. Ukhilimu wesobho lemifino elinobhontshisi izinsuku ezibandayo
Umqondo ukupheka imifino ngamanzi noma umhluzi owenziwe ekhaya (inkukhu, imifino noma inhlanzi), uhlanganise kuze kube yilapho uthola ukuthungwa okukhilimu futhi Faka uphizi ophekiwe ukuze uwunike umzimba futhi wandise amandla awo okusutha.Ungayicebisa ngethisipuni elilodwa lamafutha omnqumo aluhlaza uma ukhonza.
Into enhle ngala makhilimu ukuthi Zingalungiswa ngobuningi, zigcinwe ezitsheni ezivalwe kahle, bese ziqandisiwe.Ngakho-ke, uma ufika sekwephuzile futhi ungafuni ukupheka, kufanele nje ukufudumeze bese, uma ufuna, wengeza iphrotheni engenamafutha.
7. I-gazpacho elula kanye nenkukhu
Ezinyangeni ezishisayo, into epholile iyathandeka kakhulu. Ijusi le-gazpacho noma lemifino elinotamatisi, ukhukhamba, upelepele kanye negalikhi, elinamafutha amancane ukuze kugwenywe ukwengeza amakhalori amaningi kakhulu, liyindlela ephelele ukukunika amanzi nokwengeza amavithamini.
Hlanganisa nayo ukuphakelwa kwenkukhu eyosiwe, ebhakiwe noma ethosiwe noma i-turkey enamafutha amancaneLe nhlanganisela inikeza uketshezi, i-fiber, amavithamini, amaminerali kanye neprotheyini engenamafutha engagayeki kalula, efanelekile ngemva kosuku olumatasa noma iseshini yokuzivocavoca.
Ungayishintshashintsha nezinye izitsha ze-gazpachos kanye nesobho elibandayo, njenge-zucchini gazpachos noma izinhlobo zezithelo, uhlale uqaphile izinto. Ungasebenzisi amafutha noma isinkwa esimhlophe kakhulu engxubeni.ukuze zihlale zilula.
Amasaladi okudala angalokothi abe yisicefe
Ukuze uvimbele amasaladi ukuthi angabi "yiletisi notamatisi" nsuku zonke, kuwumqondo omuhle ukudlala ngezithako kanye nokuthungwa kwawo. Isisekelo esihle singaba imifino eluhlaza enamaqabunga kanye nemifino eluhlaza, kodwa ukwengeza ubhontshisi, i-quinoa, amantongomane emvelo noma ushizi othile kuhle kakhulu. ngobuningi obuncane.
Zama, isibonelo, una Isaladi ye-quinoa efudumele enobhatata othosiweushizi we-feta kanye negalikhi eqoshiweNoma zama inhlanganisela enamandla njengesaladi yamaGriki enekhabe, noma i-broccoli ene-avokhado kanye neqanda elibilisiwe. Ukushintsha izithako kusho ukuthi awuzizwa sengathi udla ukudla "impilo yonke."
Ukhiye ungaphakathi Sebenzisa izithako ezilula ezinamafutha omnqumo, ulamula, uviniga, nezinongoFuthi qaphela inani loshizi, amantongomane, noma amasoso amakhulu owasebenzisayo. Ngisho nokuncane okwengeziwe kunganezela amakhalori amaningi ngaphandle kokuthi uqaphele.
Izinketho zemifino ezilula nezinambithekayo
Ukunciphisa inyama ngesikhathi sokudla kungaba isu elithakazelisayo kakhulu uma umgomo uwukwehlisa isisindo. Izindlela zokupheka zemifino ezihlelwe kahle zinikeza imifino eminingi, ubhontshisi, kanye nokolweni ophelele. ezisiza ukulawula isifiso sokudla futhi zithuthukise impilo yenhliziyo neyokugaya ukudla.
Akukhona nje ukushintshanisa i-steak ne-pasta; Okufanelekile, kufanele kube nengxenye enhle yemifino, umthombo wamaprotheni asekelwe ezitshalweni (usoya othambile, ubhontshisi, ubhontshisi, i-tofu) kanye, uma kufaneleka, okusanhlamvu okuphelele. noma i-tuber.
Ama-eggplant agcwele isoya elinobuthi
Indlela emnandi kakhulu yokwenza lokhu ukulungiselela Ama-eggplant abhakiwe agcwele isoya ethambile, imifino eqoshiwe kanye notamatisiUmphumela ukhumbuza ama-eggplant agcwele izinto zendabuko, kodwa anamafutha amancane futhi angenanyama.
Iphrotheni yesoya enobuthi icebile ngamaprotheni futhi, ihlanganiswe nefayibha evela ku-eggplant nemifino, Thola ukudla okwanelisayo okunamakhalori ambalwa kunenguqulo yokuqalaUngayigcoba ngoshizi olula noma imvubelo yokudla ukuze uthole ukunambitheka okwengeziwe.
Isitshalo seqanda esithosiwe kanye ne-mozzarella
Omunye umqondo uwukusebenzisa Izingcezu ze-eggplant ezibhakiwe ezinamafutha omnqumo, isosi yetamatisi yemvelo kanye ne-mozzarellaNakuba ngezinye izikhathi isetshenziswa njengesitsha sokudla sase-Italy, uma inemifino eminingi kanye namaprotheni athile obisi kungaba isidlo sakusihlwa esanelisayo kakhulu.
Kuhlanganiswe ne isaladi eluhlaza noma utamatisi oqoshiweKuphumela esidlweni esilinganiselayo nesilula uma inani likashizi lilawulwa, okuyinto ebalulekile uma umgomo uwukwehlisa isisindo.
Ama-meatballs kaZucchini
Uma ufuna okuthile okuhlukile ongakusebenzisa nge-zucchini yesizini, ungakulungiselela Amabhola enyama enziwe nge-zucchini egayiwe exutshwe neqanda, i-oats noma isinkwa sesinkwa esiphelele kanye nezinongoZingabhakwa noma ziphekwe ku-air fryer futhi ziphume kahle kakhulu.
Ngaphandle kokuba mnandi, Ziyindlela yokudla imifino cishe ngaphandle kokuqaphelaUma ubaphakela ngesosi katamatisi elula eyenziwe ekhaya kanye nesaladi, uzoba nesidlo sakusihlwa esiphelele nesinamakhalori aphansi.
Inhlanzi, inkukhu, i-turkey namaqanda: amaprotheni angenamafutha esidlweni sakusihlwa
Uma ufuna ukwehlisa isisindo ngaphandle kokulahlekelwa yimisipha, Amaprotheni angenamafutha njengenhlanzi emhlophe, inkukhu, i-turkey, inyama yenkomo engenamafutha, noma amaqanda abalulekileZinikeza ukusutha, zisiza ekugcineni imisipha iqinile futhi, uma ziphekwe kahle, akudingeki zibe yinto eyisicefe.
Into ebalulekile ukuthi Gwema ukudla okuthosiwe, isinkwa esiqinile, kanye namasosi anokhilimu noma ibhotela.Kunalokho, khetha ihhavini, i-grill, i-steaming, noma i-quick stir-fries enamafutha amancane. Ngale ndlela, ulondoloza ukunambitheka ngaphandle kokwengeza amakhalori engeziwe.
Ukudla kwakusihlwa kwezinhlanzi okulula nokulula
Ngaphandle kwe-papillote, ungalungisa Inhlanzi eyosiwe nemifino ethosiwe, umhluzi wezinhlanzi olula nelayisi elinsundu, noma isobho lezinhlanzi elinemifino eminingiIcebo liwukwenza izinhlanzi nemifino kube yinto ebaluleke kakhulu, hhayi amafutha.
Khumbula ukuthi uma uzobhaka, Asikho isidingo sokugcwala uwoyela ethreyini noma ukusebenzisa ibhotelaUkuchelela okulingene kwanele ukugcina inhlanzi inamanzi. Ungasebenzisa futhi izinongo namakhambi ukuze wengeze ukunambitheka ngaphandle kokwengeza amakhalori.
Izitsha ezinenkukhu, i-turkey kanye neqanda lesidlo sakusihlwa
Uma ungathandi izinhlanzi, izinkukhu namaqanda kuyindlela enhle yokuzipheka. Inkukhu ethosiwe ngokushesha enemifino ngendlela yaseMpumalanga, i-frittata yaseMedithera enemifino yesizini, noma amaqanda aqhekeziwe anespinashi Lezi yizibonelo zesidlo sakusihlwa esinomsoco nesigcwele.
Zama ukugwema amasoseji anamafutha noma izingxenye zenyama ezikhuluphele kakhulu, futhi Khetha isifuba senkukhu noma se-turkey, noma inyama yenkomo eqoshiwe engenamafutha amaningi, elungiselelwe njalo ngamafutha amancane kakhulu.Uma zihlanganiswe nemifino eminingi, ziyindlela ephelele yokudla yokwehlisa isisindo ehlelwe kahle.
Ukudla okulula okunempilo okuvimbela ukudla okulula okungalawulwayo
Elinye lamaphutha avame kakhulu lapho uzama ukudla ukudla okuncane yileli susa ngokuphelele ukudla okululaUkucabanga ukuthi lokhu kuzonciphisa amakhalori. Inkinga iwukuthi, uma uchitha amahora amaningi ungadli, ufika emini noma esidlweni ulambile futhi ugcina udla okuphindwe kabili kunalokho.
Ukudla okulula, okukhethwe kahle, Zigcina imetabolism yakho isebenza, zinciphisa ukukhathazeka, futhi zikusize ukuthi ufike ekudleni okuyinhloko ngaphandle komuzwa wokufuna ukungena esiqandisini.Isihluthulelo ukukhetha izinketho ezicebile ngamaprotheni kanye/noma i-fiber, ngezingxenye ezilinganiselwe.
I-apula nebhotela lamantongomane
Inhlanganisela elula njengokuthi i-apula elisikiwe elifakwe izipuni ezimbalwa ze- Ibhotela lamantongomane lemvelo elingu-100% Kungasindisa impilo phakathi nosuku. Uma uthanda, ungafafaza isinamoni noma wengeze ama-alimondi aqoshiwe.
I-apula liyahlinzeka i-fiber encibilikayo esiza ukulawula ushukela egaziniNgakolunye uhlangothi, ibhotela lamantongomane lengeza amaprotheni asekelwe ezitshalweni namafutha anempilo. Kodwa-ke, qaphela inani olidlayo, njengoba liphezulu ngamakhalori, yize linempilo.
Amantongomane nembewu exubile
Yiba nesitsha esilungile ama-alimondi, ama-walnuts, ama-pistachios, ama-cashew, ithanga, imbewu ye-sunflower noma ye-flax kanye nezithelo ezomisiwe ezimbalwa (ama-raisin, ama-date aqoshiwe) asindisa impilo yezinsuku ezimatasa.
Le nhlanganisela iyimithombo yokudla okunempilo: Inikeza i-omega-3, amaprotheni emifino, i-fiber, kanye namaminerali.Futhi ilungele ukuphathwa esikhwameni sakho, ehhovisi, noma ngenkathi usohambweni. Kodwa-ke, isabelo esifanele singaba usayizi wesandla esivaliwe; kungcono ukusihlukanisa sibe yizikhwama noma izitsha ngazinye.
Ushizi omusha we-cottage onamajikijolo abomvu
Uma ungomunye walabo bantu abafisa into emnandi ntambama, zama ingxenye yesitsha se-cottage cheese esinamafutha aphansi, ingcosana amajikijolo (ama-blueberry, ama-strawberry, ama-raspberry) kanye nethisipuni elilodwa lembewu ye-chiaUma uthanda, ungangeza uju oluncane.
Ushizi we-cottage cishe ungowesibili Iphrotheni emsulwa enamafutha amancane kakhuluOkwamanje, amajikijolo abomvu agcwele ama-antioxidants kanti imbewu ye-chia ikhulisa umuzwa wokugcwala. Kuyisitsha sokudla esinambitheka njenge-dessert kodwa esifanelana kahle nokudla kokunciphisa isisindo.
Ama-crudité emifino ane-hummus eyenziwe ekhaya
Kulabo abathanda into emnandi, akukho okudlulayo izinti zekaroti, ukhukhamba, i-celery, i-bell pepper noma ama-broccoli florets aluhlaza ukuze uwacwilise ku-hummus eyenziwe ekhaya Kulungiselelwe ngama-chickpeas, i-tahini, ilamula, uwoyela womnqumo kanye ne-cumin.
Ama-chickpeas ahlinzeka Iphrotheni yezitshalo kanye ne-fiber, i-tahini inezela i-calcium namafutha anempilo, kanti imifino eluhlaza inikeza inqwaba yamakhalori ambalwa kakhuluKuyindlela yokudla okulula ephelele yokwanelisa isifiso sakho sokudla okuqhoqhoqho ngaphandle kokusebenzisa ama-potato chips noma ukudla okulula okufakwe emasakeni.
I-yogathi yamaGreki enezithelo kanye nokuthinta okuqinile
Esinye isidlo esivamile kakhulu yilesi I-yogathi yaseGrisi engenalutho efakwe izingcezu zezithelo (ubhanana, ama-strawberry, umango, ama-blueberries), ithisipuni le-granola kanye nembewu ye-flax egayiweUngayinambitha ngamaconsi ambalwa e-vanilla.
I-yogathi yamaGreki yaziwa ngokudla kwayo okuqukethwe okuphezulu kwamaprotheni kanye nokuba khona kwama-probioticLokhu kukhuthaza ukusutha kanye nempilo yokugaya ukudla. Uma ihlanganiswe ne-fiber evela esithelweni kanye nokuthungwa okuqinile kwe-granola, iba ukudla okulula okuphelele noma ngisho nesidlo sasekuseni esisheshayo.
Ama-shake amaprotheni alinganiselayo
Ngezinsuku ezimatasa noma njengokululama ngemva kokuqeqeshwa, i-smoothie enhle ingaba umsizi wokuphila. Isisekelo singaba ubisi olusekelwe ezitshalweni noma amanzi kakhukhunathi angenashukela, izithelo eziqandisiwe (ubhanana, amajikijolo, umango), impuphu yamaprotheni, kanye nembewu ye-chia noma ye-flax..
Ngokudlala ngezinhlanganisela ongazithola amaprotheni anyakazayo isitayela sasezindaweni ezishisayoIzinhlobo zetshokolethi ezine-cocoa emsulwa noma ama-smoothie aluhlaza ane-spinach okungabonakali kahle ekunambithekeni. Icebo liwukungaweqisi ngama-sweeteners nokugcina ibhalansi phakathi kwesithelo namaprotheni.
I-tortilla whole wheat whole wheat wrap enezigcwalisi ezilula
Uma udinga into ebaluleke kakhulu kunezithelo kodwa ungafuni ukwenza isangweji ye-XXL, ukugoqa kuphelele. Sebenzisa i-tortilla kakolweni ophelele, usakaze ushizi okhilimu olula, engeza isifuba senkukhu noma se-turkey, izingcezu ze-avocado, isipinashi esisha, kanye notamatisi.Yigoqe kahle bese uqeda.
I-tortilla kakolweni ephelele ikunika ama-carbohydrate ayinkimbinkimbi kanye ne-fiber, i-turkey inikeza amaprotheni angenamafutha amaningi, kanti i-avocado inezela amafutha anempiloKufana "nesidlo sasemini esincane" esifanele izinsuku ezinde, ongasithatha uye emsebenzini, noma uma wazi ukuthi uzofika sekwephuzile ekhaya.
Ukudla okulula okusheshayo ukulawula indlala phakathi kokudla
Ngaphezu kokudla okulula okuyinkimbinkimbi, kuhle njalo ukuba nakho. ukudla okulula kakhulu ongakuthola usohambeniNgezinye izikhathi asikho isikhathi sokulungiselela noma yini, kodwa lokho akusho ukuthi kufanele uzinikele kuma-cookies noma kuma-sugar bar.
Phakathi kwezinketho ezinhle kakhulu kukhona Izithelo ezintsha (i-apula, i-tangerine, ubhanana omncane), inqwaba yamantongomane angenasawoti, i-yogathi yemvelo noma ushizi omusha wesitayela se-Burgosnoma izinti zekaroti nekhukhamba ezine-hummus esele yenziwe.
Kuhlanganiswe nohlelo lokudla oluhle, Lokhu kudla okulula kukusiza ukuthi ufike ekudleni okuyinhloko ulambile kakhulu futhi ulawule kangcono ubukhulu besabelo.ngaleyo ndlela kugwenywe lowo mjikelezo omubi wokuzisola ngokweqile oqeda ukudla okuningi kangaka.
Amathiphu nemikhuba yokuhlela ukuze wenze ukudla kwakho kusebenze
Izindlela zokupheka zodwa azisebenzi izimangaliso. Ukuze bakusize ngempela unciphise isisindo, badinga ukuhambisana nemikhuba enempilo kanye nokuhlela okuthile.Awudingi iziqu ze-master, kodwa udinga ukuba nemibono emibili noma emithathu ecacile.
Enye yezinto ezibaluleke kakhulu Hlela okungenani: nikela isikhathi esithile isonto ngalinye ekusikeni imifino, ekuphekeni ama-legumes, ekulungiseni i-hummus, ekuhlukaniseni amantongomane abe yizingxenye, nasekugezeni izithelo.Uma ufika ukhathele, uzobonga kakhulu ngomsebenzi owenze kusengaphambili.
Kubuye kube ukhiye izingxenye zokulawula kusukela ekuqaleniUma ushiya isitsha esikhulu samantongomane etafuleni, kulula ukudla ukudla okulula ngaphandle kokuqaphela; uma unezitsha ngazinye ezinesilinganiso esivele silinganisiwe, kuzoba lula ukugwema ukwenza ngokweqile.
Okokugcina, khumbula lokho Akukho ukuphelela: kulungile uma udla kabi kancane ngolunye usuku noma uma uzithokozisa ngempelasonto eyodwaOkwenza umehluko yilokho okwenzayo isikhathi esingu-80%, hhayi usuku olulodwa lwe-pizza nabangani.
Ukunakekela ngesikhathi sokudla kwakusihlwa, okuhlanganisa ukudla okulula okuhlakaniphile, nokukhetha izindlela zokupheka ezineprotheni engenamafutha amaningi, imifino eminingi, ubhontshisi, okusanhlamvu okuphelele, namafutha anempilo kuyindlela ephumelela kakhulu Yehlisa isisindo ngaphandle kokulamba, thola amandla, futhi uthuthukise ubuhlobo bakho nokudlaUma uhlela kancane, ulalele umzimba wakho futhi ungagxili kakhulu ekupheleleni, uzobona ukuthi ukudla okunempilo nsuku zonke kulula kakhulu (futhi kunambitheka) kunalokho okubonakala.
