Njengoko sikhula, ukutya kwethu kufuna utshintsho, njengoko besenza kumanqanaba awahlukeneyo kubomi bethu. Ukuguga okunempilo, imizimba yethu idinga ngakumbi i-fiber, iprotheyini kunye ne-calcium ukuxhasa ukugaya rhoqo, ukugcinwa kwemisipha kunye nempilo yamathambo. Kwelinye icala, umda wethu wemihla ngemihla wetyuwa uyancipha ukunceda ukulwa nezinto ezinjengoxinzelelo lwegazi oluphezulu, kunye nesifo sentliziyo. Kolusuku olu-1 lwesicwangciso sokutya esinesodium esezantsi sokuguga, siye saqinisekisa ukuba siquka ukutya okunje iyogathi, itshizi, amaqanda, namaqunube, kunye nemifuno kunye neziqholo, ukunika umzimba wakho oko kufunekayo ukuze uhlale usempilweni ngelixa unciphisa ityuwa egqithisileyo. Ukutya ukutya okunesodium ephantsi, akuyomfuneko ukuba kuthethe ukutya okukruqulayo, okukruqulayo-usenako ukonwabela iindidi ezininzi ezahlukeneyo kunye nencasa, njengoko uza kubona ngesi sicwangciso sokutya esimnandi.
Iiresiphi zokuguga ezisempilweni zesidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa kunye nokutyiwa
Isidlo sakusasa
Isidlo sakusasa (299 calories)
• Ukuphakelwa kwe-1 I-Blueberry Cranberry Smoothie
• Iialmond ezi-7 ezigcadiweyo, ezingenatyuwa
A.M. I-snack
A.M. I-snack (64 iikhalori)
• I-1 indebe ye-raspberries
Isidlo sasemini
Isidlo sasemini (302 iikhalori)
• Iikomityi ezi-2 ezinqunqiweyo ze-lettuce yaseRoma
• Iqanda eli-1 elibilisiwe, lisikiwe
• I-1/4 yekomityi yeshizi yeColby ecoliweyo
• I-1/2 indebe ye-cucumber slices
• I-2 tablespoons Herb Vinaigrette
Hlanganisa i-lettuce, iqanda, itshizi kunye nekhukhamba kunye kwisitya. Nxiba nge vinaigrette.
P.M. I-snack
P.M. I-snack (102 iikhalori)
- 1 ikomityi yomnqathe iintonga
- 2 amacephe hummus
Isidlo sangokuhlwa
Isidlo sangokuhlwa (452 iikhalori)
• Ukuphakelwa kwe-1 Ancho Chile Quesadillas
• 1/2 ikomityi yejicama esikiweyo
• I-1 isipuni sejusi ye-lime
• I-1 isipuni se-cilantro, inqunyulwe
Khonza i-quesadillas kunye nejicama ephoswe ngejusi ye-lime kunye ne-cilantro.
Itotali yemihla ngemihla: 1,219 calories, 59 grams protein, 1,041 milligrams sodium, 34 grams fiber, 1,315 mg calcium
Nceda qaphela: Esi sicwangciso sokutya silawulwa ngeekhalori, iprotheni, i-fiber, i-sodium kunye ne-calcium. Ukuba unenkxalabo malunga naso nasiphi na isondlo ngokukodwa, thetha nomboneleli wakho wezempilo malunga nokutshintsha esi sicwangciso sokutya ukuze sihambelane neemfuno zakho.
Ungaphosi!
- Iiresiphi zokuguga ezinempilo: Iiresiphi zokuguga ezinempilo
- Izikhokelo zokuTya ukuguga okunempilo: Izikhokelo zokuTya ukuguga okunempilo
- Bona zonke iziCwangciso zethu zeSidlo sokuGuga esinempilo Apha!: Bona zonke iziCwangciso zethu zeSidlo esiSemiolweni sokuguga Apha!
