Uma isikhathi sihamba futhi sifika ekhaya sikhathele ngemva kosuku olungapheli, into elula kakhulu okufanele siyenze ngokuvamile ukufinyelela ukudla okucutshunguliwe noma uku-oda ukudla. Kodwa-ke, ukukhetha kwethu kokudla kokugcina kubalulekile, njengoba kuthinta ngqo indlela esilala kahle ngayo, indlela esisebenza ngayo ebusuku, kanye nenhlalakahle yethu iyonke lapho sivuka.
Ukuze ugweme ugibe lwama-calorie angenalutho, imfihlo isekugcwaliseni i-pantry yakho ngezithako ezinempilo ezingahlanganiswa ngokushesha. Isidlo sakusihlwa esilula nesihlelwe kahle asigcini nje ngokusiza ekugayweni kokudla kodwa futhi sivimbela lowo muzwa ocasulayo wokusinda ngezinye izikhathi osivimbela ukuthi singalali kahle ebusuku.
Ifomula yesidlo sakusihlwa esilinganiselayo
Uma ungazi ukuthi uzoqala kuphi, umhlahlandlela ongcono kakhulu yi-Harvard Healthy Eating Plate edumile. Le ndlela isikisela ukuthi u-50% wesidlo sethu sakusihlwa kufanele kube yimifino nezithelo , ezisinika amavithamini adingekayo kanye ne-fiber. U-25% osele kufanele unikezelwe kumaprotheni anempilo, kungakhathaliseki ukuthi asekelwe ezilwaneni, njengenhlanzi, amaqanda, noma inkukhu, noma asekelwe ezitshalweni, njenge-tofu noma ama-legumes. U-25% wokugcina ugcinelwe ama-carbohydrate aphelele , njenge-quinoa, ilayisi elinsundu, noma amazambane amnandi, asiza ekugcineni amazinga kashukela egazini azinzile.
Akufanele sikhohlwe ngamafutha asezingeni eliphezulu, lapho amafutha omnqumo angavamile , i-avocado, namantongomane kubusa khona kakhulu. Into ebalulekile ukuzama ukudla isidlo sakusihlwa kusenesikhathi; lokhu kungenxa yokuthi i-insulin ekhishwa ngesikhathi sokugaya ukudla ingavimbela ukukhiqizwa kwe-melatonin , i-hormone esitshela ukuthi sekuyisikhathi sokulala.
Ukuze ugweme ukufika ekhaya udla kakhulu futhi udla ngokweqile, kuyalulekwa ukudla ukudla okunempilo usuku lonke. Uma uzizwa ulambile ngaphambi kokufika ekhaya, ukudla okulula okunempilo njenge-yogurt noma amantongomane ambalwa kungaba yisisombululo esifanele.
Ukudla okunconywayo kanye namasu okupheka
Ukuze uthole ukudla okunomsoco, okusanhlamvu okuphelele kuyisinqumo esingcono kakhulu, njengoba kusekela izitshalo zamathumbu ethu futhi kuvimbele ukuvuvukala. Ngokuphathelene namaprotheni, kungcono ukufuna imithombo ephilayo ephezulu, egayeka kalula , njengenyama emhlophe noma inhlanzi enamafutha (i-salmon, ama-sardine), ephinde ihlinzeke ngama-omega-3 fatty acids empilweni yenhliziyo.
Imifino kufanele ibe yinto ebaluleke kakhulu. Kunconywa ukushintsha imibala nezinhlobo: kusukela emifinweni eqoshiwe njenge-broccoli kuya emifinweni enamaqabunga njenge-spinach. Icebo kulabo abahlushwa ukuqunjelwa ukukhetha imifino ephekiwe , ebhakiwe noma ephekiwe ngomusi, ukugwema eluhlaza ebusuku. Okokugcina, uma bevumelana nawe, amajikijolo amnandi kakhulu ngenxa yamandla awo okulwa ne-antioxidant, noma mhlawumbe itiye le-herbal lokugaya ukudla ukuze kuphumule umzimba.
Ngokuphathelene nokulungiselela, gwema ukuthosa. Inketho ehlakaniphile kakhulu ukusebenzisa i-papillote, i-grilling, noma i-steaming , egcina izakhamzimba ngaphandle kokufaka amafutha angadingekile.
Yini engcono kakhulu ongayishiya epuletini lakho
Kukhona ukudla okuthile okusebenza njengezitha zokuphumula. Amafutha agcwele, inyama ecutshunguliwe, noshizi osekhulile kuyaphuza kakhulu ukugaywa futhi kungabangela ukuqwasha noma ukungakhululeki esiswini . Ngokufanayo, isinkwa esimhlophe kanye nokusanhlamvu okunoshukela kubangela ukwanda kweglucose okuphazamisa ukulala futhi kukhuthaze umzimba ukuthi ugcine amafutha.
Qaphela izithelo ezine-asidi ephezulu, njengephayinaphu noma i-kiwi, okungabangela ukuvuvukala kwesisu kwabanye abantu. Nakuba ama-legumes enempilo, kufanele adliwe ngezingxenye ezilinganiselwe futhi aphekwe kahle ukuze kugwenywe igesi. Okokugcina, gwema ukuhlanganiswa okunzima, njengenyama ebomvu namazambane athosiwe, njengoba umzimba uzothatha isikhathi eside ukuwagaya.
Imibono Eyisikhombisa Yesidlo Sakusihlwa Esisheshayo Nesinempilo
Nazi izinketho eziningana zokonga ubusuku ngaphandle kokudela impilo yakho:
- Isaladi yenkukhu ne-avokhado: Hlanganisa izingcezu zesifuba senkukhu eyosiwe nesipinashi, utamatisi we-cherry, kanye nengxenye ye-avocado. Gcoba ngelamula, uwoyela womnqumo, kanye nembewu yesesame ukuze uthole ukuthungwa okwengeziwe.
- Amaqanda aqhekeziwe ane-spinach kanye noshizi we-feta: Pheka isipinashi esisha, engeza amaqanda amabili ashaywe, bese uqedela ngoshizi we-feta oqhekekile. Kuyindlela ongayikhetha. ecebile ngamaprotheni futhi elula kakhulu.
- Ama-toast e-salmon abhemayo: Faka u-avocado ocoliwe ngejusi likalamula esinkweni se-wholemeal bese ubeka izingcezu ze-salmon phezulu. Fafaza ngembewu ye-chia ukuze ugcwalise okwengeziwe.
- Ukhilimu we-zucchini oduduzayo: Pheka i-zucchini, u-anyanisi, negalikhi emhluzeni wemifino. Hlanza konke bese ukhonza nokuncane... ushizi omusha kanye namafutha omnqumo angavamile ngenhla.
- Inkukhu ephelele kanye ne-hummus wrap: Sebenzisa i-tortilla kakolweni ophelele, usakaze i-hummus kuyo, bese uyigcwalisa ngezicucu zenkukhu, izaqathi eziqoshiwe, ukhukhamba, kanye nelethisi. Iphelele kulabo abasheshayo.
- I-Quinoa ene-tuna nemifino: Faka upelepele omnandi kanye ne-zucchini, engeza i-quinoa ephekiwe kanye nethini le-tuna emanzini. Faka i-oregano ukuze uthole ukunambitheka kwaseMedithera.
- Isitsha se-yogathi yamaGreki nesitsha se-red berry: Ngalobo busuku lapho ungafuni ngisho nokuvula isitofu, hlanganisa i-yogurt engenalutho nama-walnuts, uju, imbewu ye-chia, namajikijolo. Kuyi- isidlo sakusihlwa esilula esingasindi.
Ezinye izinketho ezithakazelisayo zifaka phakathi ama-omelet e-zucchini anamakhambi amasha, amasaladi e-chickpea afudumele anemifino eyosiwe, noma inhlanzi emhlophe eyosiwe enemifino eyosiwe. Ungakhetha ngisho nesobho lommbila okhilimu noma amazambane abhakiwe, uqinisekisa njalo ukuthi izithako azinamafutha amaningi futhi ugweme ubisi olunamafutha amaningi.
Ukuhlanganisa ibhalansi phakathi kokudla okunengqondo, ukuzivocavoca, kanye nokulala okuphumuzayo kuyisisekelo sempilo eyanelisayo. Ngokwenza kube lula ukudla kwethu kwasemini nokukhetha imikhiqizo yesizini nevela endaweni, asigcini nje ngokulawula isisindo sethu kodwa futhi siguqula isikhathi sakusihlwa sibe umkhuba wokuzinakekela osilungiselela usuku olusha olunamandla namandla.
