Ukuba ufuna ukuziva kwaye ujongeka umhle, hlala usitya isidlo sakusasa esifanelekileyo ukukunceda uhambe unyawo lwasekunene. Ngokwezifundo ezenziwa IZiko lezoNyango leYunivesithi iRush , ukukrola ixesha lokuzondla ngokwakho ukutya okunesondlo kusasa kwenza ukuba imetabolism yakho ihambe kwangoko ngokwenza umzimba wakho wazi ukuba kulungile ukutshisa iikhalori imini yonke. Izifundo zibonisa ukuba ukutya isidlo sakusasa kunezibonelelo ezininzi, kubandakanya ukuthoba isalathiso somzimba kunye nokuphucula ukugxila kwengqondo.
Ngokwezifundo eziqhutywa ngu IHarvard TH Isikolo seChan seMpilo kaRhulumente , Ukutya isidlo sakusasa okunempilo kubalulekile ekunciphiseni ubunzima, kubonisa ukuba isidlo sokuqala sosuku kufuneka siqulathe iipesenti ezingama-25 ukuya kwezingama-30 zokutya komntu imihla ngemihla kweekhalori. Kuyacetyiswa ukuba weqe ukutya okunamafutha kunye neeswekile, endaweni yoko ukhetha ukutya okunika amandla okuphezulu kwiprotein.
Njengoko ukutya isidlo sakusasa ukutsiba kuqala usuku lwakho kwaye kukunceda uhlale unciphile, mhlawumbi uyazibuza: zeziphi kanye kanye ukutya okufanelekileyo okutyiwa kwaye zeziphi ekufuneka uziphephe? Ngelixa ezinye zeempendulo zinokubonakala zinomdla, unokumangaliswa ngabanye. Funda ukuze ufumane ukuba kukuphi ukutya okunesondlo ekufuneka ukubandakanye kwimihla ngemihla yakho yesiqhelo kunye nezo unokutsiba ngokupheleleyo.
Ixabiso eliphantsi kwaye lisempilweni? Cue amaqanda!
Zenzele inceba kwaye uqalise ukutya amaqanda ngesidlo sakusasa ukuba awukenzi oko. Zihlaziya ngendlela engabizi mali ininzi kwaye zinokuphekwa nangaliphi na inani leendlela . Enoba uyayithanda into ebilisiwe, eboshwe, okanye ekhuniweyo, uya kufumana le miqondiso engummangaliso ukuba ibe kukutya okusemgangathweni kwasekuseni. Amaqanda ayi ityebile kwaye iphelele , enceda ukugcina uqhubeka kude kube kusasa. Zinezinto ezinje nge-betaine kunye ne-choline, enegalelo kwimpilo yentliziyo. Iqanda elinye linjalo chock-egcwele iivithamini njenge-B-2 (ukuguqula ukutya kube ngamandla), B-12 (ukwenza iiseli ezibomvu zegazi), A (ukuphucula ukubona kwamehlo), kunye no-E (ukunceda ukuthintela ukonakala kweseli okubangela umhlaza). Hayi kakhulu! Kwimeko apho unengxaki yokufaka amaqanda kwinkqubo yakho yasekuseni, ndifuna ukunika ezinye izimvo ezinesondlo njengoko zimnandi.
Le recipe ukusuka Eyona ilula intle kwaye ilungelelene ngokugqibeleleyo. Izilayi zesonka eziqwengqelekileyo zifakwe i-asparagus, ukutshiza kweoyile ye-olive, amaqanda abanjiweyo, kunye neParmesan encinci. Uyazithanda isandwich yesidlo sakusasa? Zama le recipe ukusuka Ukomelela kwiphephancwadi. Ingqolowa epheleleyo yesiNgesi ye-muffin sandwiches iprotein-phambili yokugcwalisa amaqanda abamhlophe, isipinatshi, itshizi ye-cheddar kunye netumato. Okanye zama le iresiphi ye-omelet elayishwe i-veggie ukusuka kwi-MyRecipes.com ukubiza ibhetri yakho yakusasa. Kulula ukuyilungiselela kwaye uyenze ngokwezifiso ngokupheleleyo, ke zive ukhululekile ukudibanisa nayo nayiphi na imifuno onayo okanye eyenzeka ngexesha lonyaka.
Yiya Greek xa kufikwa iyogathi
Ukutyeba kunye ne-creamier kune yogurt yesiqhelo ene-tang efihlakeleyo, iyogurt yamaGrike iyakuthanda njengephupha, kodwa kuyenzeka ukuba ulunge kuwe. Yay! Ngumthombo ogqwesileyo Iiprobiotic, ibhaktiriya enesondlo encedisa kwimpilo yokwetyisa. Njengezinye iintlobo ezininzi zobisi, i-yoghurt yamaGrike ikunika i-calcium, i-magnesium, kunye ne-potassium umzimba wakho ufuna kwi-reg. Kwaye ekubeni iyogurt yamaGrike ineeproteni eziphindwe kabini kuneyogathi esemgangathweni, iyanceda ukuba uzive ugcwele ixesha elide. Njengoko ikwaqhayisa ngobunewunewu obufanayo nokutya okunamafutha kakhulu kunye neekhalori eziphezulu, i-yoghurt yamaGrike inokusetyenziselwa ukubambela kwiindlela zokupheka apho ubuya kuya khona ukhilimu omuncu, ibhotolo, okanye itshizi. Nazi ezinye zeendlela ezimnandi nezonwabisayo onokonwabela iyogathi yamaGrike ngesidlo sakusasa xa ufuna i-inspo.
Ndiyayithanda t iplani yakhe yesitya sogurt ukusuka kubusi banamhlanje ngokulungelelanisa ukuthanda kwakho. Ukusuka kumajikijolo kunye neziqhamo zaseTropiki ukuya kwicoconut ethosiweyo kunye netshokholethi emnyama, uya kudibana nokunqongophala kweendlela ezintle zokusebenzisa iyogurt yamaGrike njengesiseko sokutya okunesondlo. Iresiphi elula ukusuka kwi-Healthy Smoothie HQ yenza ukuba kube lula kwaye kungabizi mali ininzi ukulungiselela i-smoothie enesondlo kwisidlo sakusasa ekuhambeni. Ngesiseko se-yoghurt yamaGrike, ubusi obuncinci, isinamoni kunye neswekile esezantsi, unokuzenzela isidlo sakusasa esidlamkileyo nesondlayo malunga nemizuzu emihlanu. Iparfait ithetha 'ukugqibelela' ngesiFrentshi, kwaye le ndebe yesidlo sakusasa ukusuka Chobani yile nto kanye. Ayifumani lula kunokubeka iyogathi yamaGrike kunye negranola kunye namajikijolo amatsha. Yonwabele!
Yigcine rhoqo nge-oatmeal
I-Oatmeal yingqolowa epheleleyo ene uluhlu olude lwezibonelelo zempilo . Ukuzilungisa ngokwakho isitya kusasa kunokuhlisa umngcipheko wezifo ezinje ngexinzelelo lwegazi kunye nohlobo 2 lweswekile, ukunceda ukunciphisa umzimba ukuba ujonge inani leyure yeglassglass, kwaye wehlise icholesterol yakho. Kuba kubalulekile ukuqala umzimba wakho ngokuchanekileyo, i-oatmeal kokona kutya kulungele isidlo sakusasa. Umthombo omkhulu wefayibha, isebenza kakuhle njengesefu engenanto yezinye izinto zokuthambisa ezinesondlo. Cinga iziqhamo ezitsha ezineswekile encinci, amantongomane anentliziyo, kunye nobisi olucekeceke ngecalcium. Kuba inokulungiswa kwangaphambili okanye kusasa, i-oatmeal yindlela elula yokufumana izakhamzimba umzimba wakho onqwenela ukuza ngexesha lesidlo sakusasa. Ukuba awuqinisekanga, jonga ezi ndlela zilula zokupheka ezenza ukutya i-oatmeal phantsi konwabe.
Olu bushushu luthatha i-oatmeal Ukusuka kuVuyo uMbhaki uphefumlelwe zii-muffins zomnqatha we nutty, ke uyazi ukuba kulungile. I-oats-cut-oats iphekwe nge-carrot eqingqiweyo kunye nekhokhonathi kunye neziqholo ezinuka kamnandi. Mmmm. Ukuba iresiphi ngasemva komqolo we-oatmeal canister isilele ukukhuthaza, zama le recipe ukusuka kuFaux Martha endaweni yoko. Cinga ngokugqibeleleyo. Xa kuziwa kwi-oatmeal, musa ukuhlala. Le oatmeal yeblueberry ukusuka INew York Times kuyondla, kuyapholisa, kwaye kuthatha imizuzu eli-10 ukupheka. Ixesha kunye nesinamoni kunye nobusi, esi sisidlo sakusasa esiduduzayo ngokwenyani ngalo naluphi na usuku lweveki.
I-grapefruit ngemini igcina ugqirha engekho
Iziqhamo zeediliya ziyathandwa ngenxa yezibonelelo zazo zempilo kunye nencasa yazo eqaqambileyo eyahlukileyo. Ngoku ka Inzululwazi Ephilayo , le citrus ithandwayo ityebile ngeevithamini kunye nezondlo, iyenza ukuba ibe sisiqhamo esifanelekileyo sokutya isidlo sakusasa. Umthombo ogqwesileyo wefayibha (ukukugcina rhoqo) kunye ne-folate (ukunceda ukuvelisa iiseli ezintsha), iziqhamo zeediliya zinee-antioxidants ezonyusa ukhuseleko. Umxholo wefayibha ephezulu ukukunceda uzive ugcwele ixesha elide, kungoko utya kancinci kwaye unciphise umzimba. Ngapha koko, umxholo wabo we-vitamin C kuthiwa wehlisa umngcipheko wesifo sentliziyo. Nokuba uyongeza ijusi yamagilebhisi kwi-vinaigrette yesaladi okanye wonwabele enye nge dollop yeyogathi, uyakufumanisa ukuba i-grapefruit inokongezwa okumangalisayo kwisidlo sakusasa. Ndiyathemba ukuba ezi zimvo zinokukunceda uqalise ukonwabela iititrus.
Ukuba uyakonwabela ukutya okumnandi ngexesha lesidlo sakusasa, masibe ngabahlobo. Emva koko jonga le recipe ekhawulezayo ukusuka Ukupheka okuhle . Ihafu yeziqhamo zamagilebhisi zenziwe ngobusi, i-vanilla, kunye nekhadiyamom, emva koko zityunjwe zada zangaphezulu zatshiswa zaza zangqinwa. Le recipe Ukusukela kanye ngeNyanga yokutya isidlo sisebenzisa i-grapefruit zest kunye nejusi ukunambitha iibhola ezimnandi ezenziwe nge-oats esongiweyo, umgubo wengqolowa kunye neapilesauce. Isidlo sakusasa esinempilo ekubalekeni? Ewe Nceda. Yongeza amacandelo eziqhamo ze grapefruit kwisaladi yeziqhamo sakusasa kunye le recipe ukusuka Health.com. Ukuphoswa ngamanqatha ebhanana, iminti entsha, kunye nobusi, le ngqungquthela iya kuhlaziya incasa yakho.
Iiavokhado ziyinto yonke
Iiavokhado zithandwa kakhulu endalo ngenxa yokuthamba kwazo kunye nencasa etyebileyo. Imnandi ngendlela engathethekiyo, ikwenzeka ukuba ibe umthombo omkhulu wento ekuthiwa lilungile ngamafutha angafakwanga kunye nevithamin E . Njengoko zinamafutha aphezulu kwaye ngenxa yoko, iikhalori, kufuneka zityiwe rhoqo kodwa hayi yonke imihla. Banobuninzi beevithamini kunye nezondlo, kubandakanya i-potassium, ifayibha, kunye nefolat. Xa ityiwa ngokumodareyitha, ii-avocado zinokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nokunciphisa uxinzelelo lwegazi. A Ufundo luka-2013 Ixhaswe ngemali yiBhodi yeHass Avocado icebisa ukuba izifundo zovavanyo lokutyeba kakhulu ezitye malunga nesiqingatha se-avocado ngosuku ziziva zigcwele kunabo bangakhange, ngenxa yomxholo wefayibha ephezulu kwezi ziqhamo. Ngencasa yayo yendalo elungileyo, iiavokhado lukhetho lwendalo kwimixube yesidlo sakusasa enomsoco kodwa emnandi. Nazi ezimbalwa.
Le recipe i-avocado kunye 'nepitsa yeqanda' zisebenzisa iziqhamo ezisempilweni. Ngaphandle kokubhaka okubandakanyekayo, uqweqwe lubekwe nge-lemony avocado mash kwaye iphekwe kwi-skillet. Phezulu ngamaqanda othosiweyo kwisitya sakusasa sokugqibela. Ukuba ungumntu othanda isidlo sakusasa, zama le recipe ukusuka kwiGimme ezinye iOven ASAP. Egcwele amaqanda aqhekeziweyo, iimbotyi ezimnyama, itshizi, kunye nemifuno enemibala, oku kusongelwa kuthembisa ukukugcina ugcwele kude kube lixesha lesidlo sasemini. Yenza i-toast yakho ifancy nge le recipe Isivuno esiBhakwe kwisiqingatha. Isonka esineenkozo zizele zi-harness kunye ne-avocado mash, emva koko ifakwe itshizi yebhokhwe kunye namaqanda abanjiweyo.
Yithi hayi kwivenkile yesidlo sakusasa esitolo
Imifanekiso kaGetty Uyaziqhelanisa nabarhanelwa abaqhelekileyo kwindawo yokutya okuziinkozo- iiFroot Loops, iHoney Nut Cheerios, iCocoa Puffs, nokunye okunjalo. Ngelixa imithombo yeendaba inokubonisa imifanekiso engenakubalwa yabantwana kunye nabantu abadala abaqala usuku ngeebhotile zokutya, oko akuthethi ukuba ukutya okuziinkozo kukutya okulungele ixesha lesidlo sakusasa. Uninzi lwezi cereal zilungisiweyo zilayishwe iswekile, enencasa okomzuzwana kodwa ngokuqinisekileyo ayizukunceda ukugcina amanqanaba akho amandla ngalo lonke ixesha lokusa. A Ufundo luka-2011 eqhutywa liQela eliSebenzayo lokusiNgqongileyo ibonise ukuba ngokomndilili, ikomityi enye yokutya okuziinkozo iqulethe iswekile engaphezulu kwee-cookies ezintathu zeetshiphusi. Kwaye kuba akukho mntu utya ikomityi enye yecereal, uyakube utya ngendlela eneswekile ngakumbi kunangaphambili. Ewe!
Gcina iikeyiki ezikhethekileyo
Ngelixa i-pancake ngokungathandabuzekiyo imnandi, isenokungabi lolona khetho lufanelekileyo kwisidlo sakusasa- ngaphandle kwangexesha elinye. Njengoko zihlala zenziwa ngomgubo ococekileyo, uninzi lwezondlo zisusiwe, zikushiya ngee carbs ezingakuncedisi uzive ugcwele. Ngapha koko, ungonwabela ingqokelela yeepancake kunye nepats yebhotolo (isilumkiso seoyile) kunye nesiraphu (iswekile engaphezulu). Phakathi kweswekile kunye nomgubo ococekileyo, utya ngendlela engaphezulu kunokuba kufanelekile ngaphambi kwexesha lesidlo sasemini. Ukutya i-pancake kwirej kungoko kukonyusa umngcipheko wokutyeba kunye neendlela eziyingozi zeswekile.
Iifuffin zincinci kakhulu ziyafana neekhekhe
Ungazikhohlisi. IiMuffins zithengiswa njengokutya kwasekuseni okunempilo, kodwa zizonka ezincinci ezincinci ezilayishwe iswekile. Ngelixa usenokukwazi ukulawula amanqanaba eswekile kancinci ukuba uyawenza kwasekuqaleni, abo ubathenga kwivenkile yokubhaka okanye Ivenkile enkulu baya kuba neswekile engaphezulu kunempilo yokusetyenziswa kwasekuseni. Phakathi komgubo ocoliweyo, iswekile, kunye neeoyile ezicutshungulwayo, ushiyeke nomthombo omnye olungileyo wesondlo: amaqanda. Akwanelanga oko! Ukongeza, i-muffins ezithengwe evenkileni zinkulu kakhulu, eziguqula ulawulo lwesahlulo sibe ngumceli mngeni omkhulu. Kwaye ulibale malunga nokongezwa njengeziqhamo ezomisiweyo okanye iichipsthi yetshokholethi, ezisebenza kuphela ukwandisa umxholo weswekile kwiimuffin.
Ungazikhathazi nge-OJ
Umhlobo wam osenyongweni wafunda kugqirha wakhe ngexesha lokukhulelwa kwakhe ukuba ukusetyenziswa kwejusi yeorenji kuyinto enkulu hayi-ubuncinci ukuba uzama ukuthintela indlala, ukutyeba kakhulu, kunye nezifo ezinxulumene neswekile eninzi ekutyeni kwakho . Ukuba ucinga ukuba ziijusi zeziqhamo ezenziwe ngobumnandi kuphela ezingalunganga, cinga kwakhona. Nokuba iipesenti ezili-100 zeentlobo zilayishwe iswekile. Ukuba nejusi eninzi kwenza ukuba iswekile egazini lakho inyuke ngokukhawuleza kuba akukho nto inemicu okanye inamafutha kuyo ukucothisa inkqubo. Ngenxa yoko, inqanaba lakho le-insulin ekugqibeleni liya kudubula ngelixa iswekile yegazi lakho lithatha indawo yokuhamba, likushiye uziva zonke iindlela zokuziphatha ezingaqhelekanga. Cinga ulambile kwaye unemvakalelo.
Tsiba i-jam-on-toast scam
Mamela, ndiyakuthanda ukusasaza ijam kwinto yam yothosi ngokufana nomntu olandelayo, kodwa ngelinye ixesha kuye kwafuneka ndiyilawule. Ngelixa sixelelwa luluntu ngokubanzi ukuba i-toast nejam zidibeneyo njenge-Romeo noJuliet, iziphumo inokubulala. Kulungile, mhlawumbi abayi kubulala kunye njengabathandi bomdlalo odumileyo weShakespearean, kodwa ukubhangqwa akusekho kuhle. Ukuba ubeka isonka sakho phezulu (molo, ii-carbs) ngejam (oh hey, more carbs) ubunokube ungatya ngokungagqibelelanga iCarb Diet. Ummmm.
Uyazitya ezinye, ulahle ezinye. Sala kakuhle kuyo yonke loo nto. Ngethamsanqa, uya kushiyeka unokutya okuninzi okunesondlo uze nexesha lesidlo sakusasa.
ukhilimu omuncu obambeleyo cream enzima
