Ndimele ndivume ukuba kwakubuhlungu ukubhala le. Ndivakalelwa ngathi ngumphathi weendaba ezimbi, kuba kuyacaca ukuba kukho indibaniselwano yokutya okunencasa eyoyikekayo kwimpilo yakho. Ngamanye amaxesha xa sidibanisa ukutya okungummangaliso, umngcipheko wempilo yabo kunye ukhulu kunesixa samalungu abo.
Ukudibanisa ukutya okungalunganga kunokukhokelela ekucoleni ukutya okucothayo, ukuguqula i-gut gut kunye nokugula. Andinakuze ndikuxelele ukuba uyeke zonke ezi combos, kodwa qalisa ukunikela ingqalelo kwindlela oziva ngayo emva kokuba uzityile.
Isoda kunye nepitsa
Akukho siphoso kwisikolo sakho samabanga aphakamileyo, kodwa ukutya kwakho kwangaphambili kwe-pizza kunye nesoda kwakukubi kakhulu kwimpilo yakho. 'Isoda kunye nepitsa, okanye nayiphi na into enesiraphu yengqolowa ephezulu ye-fructose, kunye ne-carbs ehlaziyiweyo yonyusa indlala yamanga kwaye yehlise ukutyeba,' ucacisile u-hysician, umqeqeshi wezempilo kunye nompheki UColin Zhu Undixelele.
Ke nokuba utye isidlo esikhulu sepitsa, iswekile kwisoda inokukugcina ungaziva ugcwele. Ukhe uzibuze ukuba uphelele njani upolisha yonke loo pizza? Ngoku uyazi.
3 isithako sealfredo sauce
Isonka esimhlophe ngejam
Ngelixa isonka esimhlophe kunye nejam sisidlo sakusasa esikhawulezayo nesilula, indibaniselwano iya kukushiya ufuna ngakumbi. 'Ukudityaniswa kweswekile ephezulu ekuqaleni kosuku lwakho ekugqibeleni kunokubangela ukuba utye kakhulu,' utshilo u-Allison Stowell uxelelwe Usuku lomfazi . 'Xa uqala usuku lwakho ngaphandle kweproteni kwaye unamafutha amancinci, usengozini yokutya kakhulu lonke usuku lwakho njengoko umzimba wakho udlala.' Zama ukongeza kwiprotein ethile nge-turkey bacon okanye ibhotolo yebhotolo kunye namanqatha asempilweni njengeavokhado.
Isaladi kunye nokunxiba okunamafutha asezantsi
Isaladi kunye nokunxiba okunamafutha asezantsi kubonakala ngathi kukudibana okunempilo, kodwa kusilela izakhamzimba ezibalulekileyo emzimbeni wakho. Ukutya isaladi enxibe okunamafutha asezantsi kubonakala kusempilweni njengoko unokufumana. Kodwa uphononongo lwakutsha nje lubonisa ukuba ukutya imifuno ngaphandle kwamafutha akuvumeli ukuba umzimba wakho uthathe ithuba lazo zonke izondlo zesaladi. Unokulahla umzimba wakho we-carotenoids njenge-alpha carotene, i-beta carotene, okanye i-lycopene, UClaire Martin , RD .
Ezinye iindlela zokufaka amafutha asempilweni kwisaladi yakho kubandakanya ukongeza i-avocado esikiweyo, amandongomane, okanye isalmon entsha. ' Imifuno emitsha kunye nemifuno ilayishwe ngamaminerali amakhulu kunye neevithamini. Iivithamini ezithile, ezizezi, iivithamini A, D, E, kunye no-K zinokunyibilika ngamanqatha, oko kuthetha ukuba ziyangena kwaye zisetyenziswe emzimbeni wakho kunye namanqatha, 'U-Amanda Frick, ukhokela ugqirha we-naturopathic IHarvey yezeMpilo , undixelele. 'Ukuba ukhangela amanqatha ngee veggies zakho, uyaphoswa kukusetyenziswa kwezi zondlo emzimbeni wakho. Fafaza ioyile yomnquma, okanye yongeza iavokhado ukunceda ukwandisa isaladi yakho. '
Iichips kunye nesalsa
Oku kunokuba yeyona nto ndiyithandayo. Iichips kunye ne-salsa ngokwenyani yinto engafanelekanga empilweni, kuba zikhokelela kukutya kakhulu. 'Ukulangazelela kwakho ityuwa kunokuba namandla kunamandla akho okuhamba kwisitya se-chip, kukhokelela kwiikhalori ezininzi ezisetyenzisiweyo,' utshilo u-Allison Stowell uxelelwe Usuku lomfazi . Kwaye ngelixa i-salsa isezantsi kwiikhalori, ayinamafutha okanye iprotein yokukunceda uzive ugcwele, ikushiya ujinga kwitafile yokutya ubusuku bonke endaweni yokuphuma uyonwaba ethekweni. Endaweni yoko zama inani elincinci leetshiphusi nge-guacamole ukuze uzive ugcwele kwaye uqhubeke.
Iwayini kunye dessert
Ndiyazi, le nto iya isiba mandundu. Ukonwabela iglasi yewayini kunye nesidlo sangokuhlwa yinto enye, kodwa xa unayo kunye nedessert, umzimba wakho awunakukwazi ukuphatha iswekile engaphezulu. Ukusela isiselo esinxilisayo esinotywala njenge wayini kunye nesilayi sekhekhe kukhokelela kumanqatha ongezelelweyo emzimbeni. Kungenxa yokuba iwayini ibangela amanqanaba ethu e-insulin ukuba atsho, okukhokelela kwimizimba yethu yokugcina i-dessert njengamafutha. 'Endaweni yoko, yiba newayini enokutya okune-glycemic, njengemifuno, okunciphisa ukunyuka kweswekile yotywala,' uJ. Shah, MD, ugqirha we-bariatric kunye nomlawuli wezonyango Amari kwezonyango , uxelelwe Usuku lomfazi . Ke kule meko, unokufumana ikhekhe lakho kwaye uyitye nayo, okoko nje ubambe iwayini.
Ukutya okutyebileyo ngentsimbi nekofu
Ndiyayithanda ibrunch enkulu ukuba kunye nabahlobo, kwaye kuthi oko kuhlala kuthetha ii-omelets kunye nekofu. Ngelishwa loo combo ichaphazela ukwetyiwa kwesidlo sethu sonke. 'Iipolyphenols kunye neetannins kwiitayi kunye ne-chlorogenic acid kwikofu ibhlokhi yokufunxa isinyithi ngumzimba wakho ngokubopha ngentsimbi ngexesha lokugaya. Ukuba usela iti okanye ikofu rhoqo emva kwesidlo sakho, unokuba uzenza i-anemic ngokuthintela ukufunxeka kwentsimbi kwinto oyityileyo, utshilo ugqirha wesondlo UClaire Martin . 'Abasetyhini abaninzi babonisa amanqanaba asezantsi e-iron, ngakumbi ngexesha lokuya exesheni, xa ukungabikho kwentsimbi kunokuba negalelo ekudinweni nasekutshintsheni kweemvakalelo. Sela iti encinci kunye nekofu okanye uzame ukuyisela iyure ngaphambi kokutya, kunokuba usele emva kokuba ufuna ukwandisa ukufakwa kwentsimbi. ' Ke isicwangciso sethu esitsha sebrunch siza kubandakanya iikhofi ngaphambi kokwenza ii-omelets.
Ukutya okuziinkozo kunye nejusi yeorenji
Akukho ndlela elula yokwenza isidlo sakusasa kunejusi ye-cereal kunye neorenji, kodwa ezi zimbini azihlali kunye. 'Iasidi kwincindi yeorenji okanye nasiphi na isiqhamo seasidi sitshabalalisa i-enzyme enoxanduva lokugaya isitatshi esikhoyo kwisiriyeli. Kwakhona, iziqhamo ezineasidi okanye iijusi zinokugoba ubisi kwaye ziluguqule lube sisixhobo esinzima sokwenza i-mucus, utshilo umqeqeshi wezempilo uNadya Andreeva Ingqondo yomzimba oluhlaza . 'Ukugcina isidlo sakusasa sisempilweni, zama ukufumana iziqhamo okanye ijusi yeorenji kwimizuzu engama-30 phambi kwe-oatmeal.' Ndingathi ukubonwa 'kwento enzima yokwenza i-mucus' yanele ukwenza ukuba sonke siyiyeke i-comal-juice combo apha, ngoku.
Yogurt ngamaqunube
Isitya seyogathi kunye namajikijolo kuvakala ngathi sisidlo sakusasa esinempilo, kodwa inako iphazamise ukwetyisa kwakho . Ukuba namajikijolo e-tart kunye ne-yoghurt yakho yasekuseni kunciphisa ukugaya kwakho kwaye kunokuchaphazela neebhaktiriya ezisempilweni kumathumbu akho. Le bhakteriya ichaphazela amajoni akho omzimba, oko kuthetha ukuba ukungafezeki kwakho kungakhokelela kwiimpawu zokuphefumla ezinje ngengqele okanye i-aleji.
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Iziqhamo kunye nokutya
Isiqhamo sihlala sivakala ngathi sisongezo esihle nakuso nasiphi na isidlo. Abantwana bethu abangobantu bakhulu bemifuno, ke ngoko baneziqhamo ezinaso nasiphi na isidlo. Xa ndongeza isandla esineediliya kwisidlo sabo se-mac kunye netshizi kunye nabaqhekezi bezilwanyana, iyandinceda ndilale ebusuku. Nangona kunjalo, isiqhamo sinokuphazamisa ukugaya kwabo.
'Iziqhamo sishukela esimibalabala, esihle, nesityebileyo. Isiqhamo kulula ukusophula esiswini sakho kwaye ikakhulu sisetyiswa emathunjini akho. Iivatala ngokukodwa kufuneka zityiwe zodwa ngaphandle kokunye ukutya, utshilo uFrick. Ukuba uneziqhamo ngokutya okunje ngesaladi ye-strawberry, isalmon enemango salsa, okanye isiqhamo kunye neyogathi parfait, iziqhamo ziya kugcinwa kwindawo yokugaya ngamanye amafutha kunye neeproteni kwaye zibilise okunye ukutya. Oku kungakhokelela kwirhasi, ukuqunjelwa, ukuqumba, kunye nokudinwa. '
Iiprotheni kunye neeprotheyini ezininzi
Nangona i-bacon kunye ne-cheese omelets zimnandi, zinendlela yeprotein eninzi kakhulu kwimizimba yethu yokugaya konke ngaxeshanye. 'Ngokudityaniswa kweprotein / protein akudityaniswa. Iproteni enye egxile kwisidlo ngasinye kulula ukuyetyisa kwaye ayizukufuna mandla maninzi, utshilo umqeqeshi wezempilo uNadya Andreeva Ingqondo yomzimba oluhlaza . 'Yiya endaweni yeveggie omelet endaweni yoko.' Ukuba awukwazi ukuyeka loo bacon, zama ukuyonwabela kwi-toast nge-avocado kunye ne-tomato esikiweyo.
Ukutya okuthosiweyo ngestatshi
Ukubhangqa ukutya okuthosiweyo nee-carbohydrate ezinesitatshi kuhlala kumnandi, kodwa akukaze kucetyiswe. 'Ukutya okuthosiweyo okanye iprotein yezilwanyana enesitatshi, njengenkukhu kunye namawaffles okanye inyama yenyama kunye neetapile ezicujiweyo, kwandisa umngcipheko wesifo seswekile,' ugqirha, umqeqeshi wezempilo kunye nompheki UColin Zhu Undixelele. Kungcono ukhethe ukuzonwabisa okukodwa kwisidlo sakho, kunokuba ulayishe ipleyiti yakho kunye nakho konke ukutya okuxineneyo komthambo onokuthi ubeke izandla kuwo.
Ndihambise inyama nesonka
Owu kwaye ngelixa silapho, ukutya kwakho isidlo sasemini nako kuyothusa. Ukudibanisa inyama yokutya kunye neicarbohydrate ezifana nesonka okanye isongelo kubeka impilo yakho emngciphekweni. 'Ukuhambisa inyama kuyo nayiphi na indibaniselwano yesandwich kwandisa umngcipheko wesifo somhlaza esiswini,' utshilo uGqirha Zhu.
Amanzi ngokutya
Njengomntu osela amanzi rhoqo, ndothuswa kukuva ukuba akufuneki sibenazo xa sisitya. 'Ukusela amanzi ngesidlo sakho okanye emva nje kwesiqhelo apha e-United States, kodwa amanzi angayenza mandundu i-GERD, ibangele ukuqunjelwa, kwaye iphazamise ukwetyisa ukutya kwakho,' isondlo UClaire Martin undixelele. Isisu sakho yindawo eneasidi eninzi apho ihydrochloric acid isaphula into oyityayo. Xa usela amanzi amaninzi, usengozini yokutshintsha iasidi yesisu sakho kwaye uthintele ukonakala kokutya kwakho. Kwinkqubo esempilweni yamathumbu, konke ukutya okutyiweyo kuyaphulwa kwaye izakhamzimba zifunxwa ngokugqibeleleyo ngumzimba, kwaye inkunkuma iyadluliselwa. Ke xa ungaphuli ukutya kwakho, inokuchaphazela yonke imisebenzi ye-GI kunye nenkqubo yokwetyisa, ebangela ukuqunjelwa, igesi kunye nokungonwabi ngokubanzi. '
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Ewe kulungile ukuthatha iisiphu zamanzi ngesidlo sakho, kodwa uMartin ucebise ngokusela iglasi yamanzi malunga nemizuzu engama-30 ngaphambi okanye emva kokutya kwakho ukuthintela ukudumba.
Inyama enecarbs
Isizathu esinye sokuba ukutya okubini kunokwenza indibaniselwano eyoyikekayo kukuba umzimba wakho kufuneka uwetyise ngeendlela ezahlukeneyo. Oku kuyinyani ngakumbi xa kuziwa kwinyama kunye nee-carbohydrate. Ungaze utye i-burger kunye ne-fries, i-spaghetti kunye ne-meatballs, okanye i-pizza. Iiproteni zifuna indawo eyahlukileyo esiswini ukuba yetyise ngokufanelekileyo kunesitatshi. Zikwadinga iindidi ezahlukeneyo zee enzyme zokugaya ukutya, utshilo uFrick. Ukuba kokubini ngaxeshanye kunesiphumo sokurhoxisa ngokuhlangeneyo, ukuze kungabinakho ukwetyiswa ngokufanelekileyo. Oku kunokubangela ukungaginyisi mathe, ukungonwabi, i-asidi ye-asidi, kunye nokudumba. Zama ukulinda iiyure ezimbini ukuya kwezintathu phakathi kokutya la maqela mabini okutya ukuqinisekisa ukwetyiswa okufanelekileyo kunye nokufakwa. '
Oku kunokuba yingcebiso enzima ukuyilandela, kodwa nikela ingqalelo kwindlela umzimba wakho ophendula ngayo kwizidlo ezixuba inyama kunye neecarbs- isenokuba sisisombululo ubusikhangela.
Ibhotolo kunye neoli ethosiweyo
Awuva nje ukuba uPaula Deen uyalila ngale? Usenokuba uqikelele, kodwa ukudibanisa ibhotolo kunye neoyile eqhotsiweyo ayizukuyenza intliziyo yakho okanye impilo iyonke. Ibhotolo ejiweyo enzulu kukutya okuphakathi kwentshona, okufumaneka nakwimivalo njengesibheno, esinokukhuphisana nendawo ephezulu kukhuphiswano lokutya olungalunganga. Le bhotolo ityhidiweyo ifakwe kumgubo womgubo emva koko uqhotswe kwioyile eshushu, ngokuyintloko kubonakalisa konke ukungabikho mpilweni kwimikhwa yokutya yaseMelika, UClaire Martin undixelele. 'Iikhalori eziphezulu kunye namafutha apheleleyo, ngaphandle kwesibonelelo sesondlo esinokuqala ukusombulula izinto ezingalunganga, oku kutya kukuhlaselwa sisifo sentliziyo esilindele ukwenzeka.'
Andizuxoka. Ndacinga ukuba oku kuzwakala kuyinto elizothe xa ndiqala ukuva ngayo, kodwa ndibheja kamnandi. Nangona kunjalo, ukuba awuzange uzame, mhlawumbi kungcono ukuba uyeke kwaye ungazi ukuba ulahlekile.
