Uyiloo nto uyityayo, i-chestnut endala ithi, kwaye kubantu abaninzi baseMelika, into esiyityayo zizinto ezininzi zokukhupha amandla. Oko kunokuba yinxalenye yesizathu sokuba kutheni abantu abazizigidi ezi-2.5 baseMelika benengxaki yokudinwa okungapheliyo, ngokutsho kweUnited States Centres for Disease Control (CDC) , kunye nezigidi ezingakumbi zirhubuluza imini yonke ngamanqanaba angaphantsi kunalawo afanelekileyo okuvuka-no-kuhamba.
'Umzimba wakho ufuna ukutya kanye njengokuba imoto ifuna igesi. Ukuba awutyi ngokwaneleyo, kufana nokubaleka umsi. Kwaye ukuba ungaphantsi kokutya izondlo okanye utye kakhulu ukutya okungalunganga, kufana nokubeka i-petroli rhoqo kwi-premium yemidlalo yemoto. Ayizukusebenza ngokufanelekileyo,' utsho uLauren Harris-Pincus, M.S., R.D.N., umseki we Isondlo esikuQalayo kunye nombhali we IKlabhu yesidlo sakusasa seProtheyini .
Amandla azinzileyo aqala ngesibaso esingaguqukiyo. Inguqulelo? Ukuba ufuna ukutya ukuze ufumane amandla, unokufuna ukuphinda uyiqwalasele loo nto ukuzila ukutya okwethutyana isicwangciso.
'Ukugcina amandla omelele kwaye iswekile yegazi izinzile imini yonke, gxila ekutyeni okungaguqukiyo. Ukuhamba ixesha elide phakathi kwezidlo kusenokubangela ukuba iswekile esegazini iditshwe yenze loo mvakalelo 'ejingayo,' ehambelana nokudinwa kunye nendlala,' utsho uJenna A. Werner, R.D., umdali we Wonwabile Owomeleleyo Usempilweni .
iindlela ezahlukeneyo zokupheka inyama yenyama
Kwelinye icala, ukutya kakhulu kunokukwenza uzive ukulungele ukulala.
'I inkqubo yokwetyisa ifuna amandla kwaye izidlo ezinkulu zinokufuna amandla angakumbi ukuze wetyise, kukwenza uzive utyhafile,' utshilo uWerner.
Jonga ukutya rhoqo kwiiyure ezintathu ukuya kwezintlanu, ulungelelanisa ukutya kwakho Iimfuno zekhalori zizonke imini yonke kwezo zidlo kunye ne-snacks. Ngokomzekelo, umfazi oneminyaka engama-35 ubudala osebenzayo, oneminyaka engama-140 ubudala kufuneka adle malunga ne-1,900 yeekhalori ukugcina ubunzima bakhe. Oku kunokuphumela kwinto efana nale:
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UArthur- Womelele njengebhere okanye ilitye., AHR-thər, Gaelic kwiBellyBallot
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IMiso Yakionigiri
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Air-Fryer Chicken Breast
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Kutheni iTaco Bell iqhume eMexico
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Inyaniso malunga ne-Chef Pea Purée Contribution
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Iintsomi ezi-5 zokuguga zokuyeka ukukholelwa ngoku
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Oku kutya kwindawo yokutyela kusenokwenzeka ukuba kunokubangela ityhefu ekutyeni
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Five-Spice Duck Breasts
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Ukutyikitya irayisi yakho ephekiweyo ihambile
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5-Spice Inkukhu yeSophu yeNoodle
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Iindaba ezimnandi zeNtshatsheli yeJunior echongiweyo yeFuller Goldsmith emva koNyango oluDakumbisayo
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Inyani malunga noMyeni kaRachael Ray Ekugqibeleni yaTyhilwa
Getty / Peter Dazeley
Ngoku uyazi ukuba kutyiwa nini kwaye kungakanani, makhe sithethe malunga nokuba yintoni-okanye ngokuchanekileyo yintoni hayi —ukutya ukufumana amandla. Iingcali zokutya esithe sathetha nazo zicebisa ukuba sizikhwebule koku kutya okubangela ukudinwa.
Ipasta
Ngelixa amaqela epasta angasebenza kakuhle kubabaleki bezikolo eziphakamileyo abawela ilizwe, ayilona khetho lobulumko lamandla kumntu omdala osebenzayo rhoqo.
'Ukutya ukutya okuziicarbohydrates, njengesitya sepasta esinesosi kodwa akukho veggies kunye neprotheni, kubangela ukuba iswekile yakho inyuke ngokukhawuleza. Umzimba wakho emva koko uvelisa i-insulin ukuze ulawule iswekile yakho ibuyele kuluhlu oluqhelekileyo, ”utshilo uWerner.
Kulula ukuba umzimba uvelise i-insulin eninzi kakhulu ukuze uzame ukulungelelanisa izinto, nto leyo yehlisa iswekile yegazi kude kakhulu-ikwenza uzive udiniwe kwaye ulambile ngokukhawuleza kunokuba utye ukutya okunokulinganisela.
Ukulungisa ukutya okudinwayo: Ukuba unqwenela ukusetyenzwa kwespaghetti, zama ezi mbono zokomeleza amandla ukuze uzikhulise. Yongeza iiprotheyini kunye nemifuno etyebileyo ngaphezulu, kwaye ukhethe ingqolowa epheleleyo okanye enye ipasta eneprotheyini eninzi kunye nefiber kunepasta emhlophe, ukuba kunokwenzeka. Ukufumana amandla angcono nangakumbi, tshintshela kwi-zoods ezityebile ngevithamin okanye wenze isiqingatha sepasta izoodles. Eyona pasta yethu isempilweni yembiza enye yindawo entle yokuqalisa ukuphefumlelwa.
Iipretzels
Ingaba ufikelela kwi-twists okanye iintonga, le snack ephezulu ye-carb inetyala lolwaphulo-mthetho lwamandla afana ne-pasta.
'Nakuphi na ukutya okuneswekile eninzi okanye amafutha kodwa okuphantsi kwezondlo ezisemgangathweni, kuquka iprotheyini kunye nefayibha, kunokonyusa ukudinwa. Ukutya okunje nge-pretzels okungumgubo omhlophe nje kukwaneentloni ngeprotheyini kunye nefayibha kwaye akunakubonelela ngomthombo wamandla ozinzileyo, utshilo uHarris-Pincus.
Ukulungisa ukutya okudinwayo: Ukuba unqwenela i-pretzel egcwele isandla, yigalele kwi-2 yecephe ye-nut butter okanye ikomityi ye-¼ ye i-hummus . Ifiber kunye namafutha anempilo aya kubanika amandla ongezelelweyo okuhlala.
Ukutya okuthosiweyo
Ukusuka kwinkukhu eqhotsiweyo ukuya kwiifries zaseFransi, umzimba ujongene nomceli mngeni owoyikekayo wophula yonke into eyenzekayo ngaphakathi kokutya okuqhotsiweyo okuthandayo. Impembelelo yandiswa yinyaniso yokuba ezi zinto zihlala zithengiswa ngeenkonzo ezinobukhulu obukhulu.
'Cinga ukuba ukutya ukutya okukhawulezayo kwexabiso elongezelelweyo kukwenza njani uzive ngathi ufuna ukulala kanye emva kwesidlo sasemini. Ukuba isidlo sakho siphezulu kakhulu kwiikhalori okanye sikhulu kakhulu, amandla amaninzi achithwa ukuzama ukuyetyiswa kangangokuba okuncinci kufumaneka kwezinye iinkqubo, 'u-Harris-Pincus uthi.
Umzimba uhambisa amandla kwizihlunu zakho ukuze ujongane nomsebenzi obalulekileyo okhoyo: Ukwetyisa isidlo esikhulu, esinekhalori esiswini sakho.
Ukulungisa ukutya okudinwayo: Faka endaweni yokwahluka okuqhotsiweyo emoyeni okanye okuqhotsiweyo kwi-oveni yokutya okukhawulezayo kwaye ujonge ukulungelelanisa inqanaba lemacronutrient yesidlo sakho ngokubandakanya iprotheni.
IiDonuts
Ukuba uke wabamba i-donut yokutya kwasekuseni endleleni eya emsebenzini, kuphela ukuba ufumane kumatshini wokuthengisa (okanye ubuncinci umatshini wekhofi) ngo-10 ekuseni, yazi ukuba awuyedwa.
uphume nini u-sprite
'Ukutya okucutshungulwayo kakhulu kwaye kuphezulu kwi-carbs elula, ecocekileyo kodwa ephantsi kwiprotheyini kunye nefayibha iya kuthatyathwa ngokukhawuleza,' utsho u-Harris-Pincus, kunye needonathi eziqhotsiweyo, eziqhotsiweyo okanye ezikhazimlayo ngumzekelo obalaseleyo. 'Oku kuya kunika amandla okuqala okunyusa kodwa amanqanaba eswekile yegazi aya kuhla ngokukhawuleza kwakhona, oko kunokukwenza uzive uphelelwe amandla.'
Njengomgaqo jikelele, ukuba isidlo sakho sonke okanye i-snack yi-beige, mhlawumbi i-drainer-drainer.
'Ngokuya kuvela imibala yendalo kwipleyiti yakho, kokukhona kuya kubakho izondlo ezininzi kwisidlo sakho. Ukuba ucinga malunga nendlela ukutya okunezondlo ezisezantsi okuchaphazela ngayo indlela oziva ngayo kunye nokutya okuphezulu kwezondlo-kulula ukubona ukuba kutheni ukutya okucebileyo kwizondlo ezivela kwiziqhamo ezimibalabala, imifuno, i-grains epheleleyo kunye neeprotheni ezibhityileyo zinokukunika amandla amaninzi, ' Werner uthi.
Ukulungisa ukutya okudinwayo: Ngexesha elizayo xa ukwimo ye-pastry, zama i-muffin yengqolowa okanye isonka esikhawulezayo esigalelwe isiqhamo esitsha sokwenza i-fiber kunye ne-vitamin boost. Jabulela ukukhonza kunye nekomityi yeyogathi yesiGrike okanye iqanda elibilisiwe ngokutya kwasekuseni okanye i-snack. Ukuba usayithanda kakhulu loo donut, zama ukwabelana ngesiqingatha nomhlobo wakho!
