Ngaba ukhe ube nezo ntsuku xa konke ofuna ukukwenza kukutya okulula? Ngokwesiqhelo oku kukhokelela ekufikeleleni kuyo nayiphi na into efanelekileyo, ekhokelela ekukhetheni okungafanelekanga kokutya okuya kukonyusa amathuba okufumana ubunzima. Ukuba kuphela bekukho indlela yokutya okuncinci xa ufuna kwaye ungatyebanga. Ewe, ukuba uyatya ngokuchanekileyo, uya kufumana ukuba kukho indlela. Ayizizo zonke ukutya okulula okupakisha kwiiponti. Nazi ezinye izidlo ezimnandi zokutya okukuvumela ukuba uzikhuphe ngaphandle kokukhathazeka malunga nesinqe sakho.
Iimbono zedomino zokufaka izimvo
I-grapefruit
Ukutya igrapefruit kwisidlo sakusasa ayisiyiyo kuphela indlela efanelekileyo yokuqala usuku, ikwayinto entle yokutya imini yonke. Izifundo zibonise ukuba ijusi yamagilebhisi inyusa ukulahleka kobunzima, oko kuthetha ukuba ungatya kwaye utye kwaye ungafumani bunzima. Olunye ufundo olunje bafumanise ukuba abaguli abatyebe kakhulu abanikwe isiqingatha segrapefruit okanye ijusi yegrapefruit ngaphambi kwesidlo ngasinye kathathu ngemini bafumana isixa esikhulu sokulahleka kobunzima emva kwexesha leeveki ezili-12. Kunye nokunceda ekunciphiseni ubunzima, I-grapefruit inezibonelelo ezininzi zempilo ezenza ukuba kulungele ukutyiwa. Esi siqhamo sine-citrus esimnandi sigcwele ivithamin C, siphucula ukwetyisa, kwaye sinokunciphisa umngcipheko weengxaki ezahlukeneyo zempilo. Isiqingatha seediliya sakusasa nabani na?
Iiapile
Iapile ngemini yenza okungaphezulu kokugcina ugqirha, ikwavumela ukuba ufune yonke imini ngaphandle kokufumana ubunzima. Iiapile zi iziqhamo ezineentsinga eziphantsi kweekhalori , malunga neekhalori ezingama-45 ngokusebenza. Zombini ezi zinto ziphambili xa kuziwa ekukhuseleni ubunzima. Ifayibha yonyusa ukuziva kokugcwala kunciphisa ukubakho kokutya kakhulu, ngelixa ukutya okuncinci kweekhalori kuthetha ukuba awunakutshisa kancinci xa ugcina iiponti. Ke qhubeka, munch kwi-apile ngosuku, okanye ezininzi ngalo mbandela.
Amaqanda
Amaqanda yikhalori ephantsi, ukutya okupakishwe ngeeproteni kunye neeminerali ezifanelekileyo kunye neevithamini. Ukutya kumaqanda akuvumeli kuphela ukuba uvune ezi zibonelelo zezempilo, kodwa kukonyusa nokwehla kobunzima. Isifundo esenziwe ngu Iziko laseRochester loPhando lwe-Obesity ibonakalise ukuba ukufumana amaqanda kwisidlo sakusasa kunciphise ukutya kweekhalori zemihla ngemihla ngama-calories ayi-400- sisidlo esipheleleyo eso! Unzima ukubilisa ezimbalwa kwaye uzigcine ujikeleze xa uhlaselo lwakho olulandelayo lwe-snack luhlasela.
Iiblueberries
Ihlobo ligcwele iziqhamo ezimnandi zamaxesha onyaka, kodwa akukho nanye enokuba nomtsalane njengala mabhabheri amancinci amnandi. Kunzima ukungayityi ibhasikithi yonke ngexesha elinye xa sele zilungele ukukhetha. Ngethamsanqa, enkosi ngezibonelelo zabo ezintle zempilo, ungatya iibhasikiti ezininzi kangangoko ufuna ngaphandle kwetyala lonke.
Ngoku ka Ukuqina kwabafazi , isifundo esenziwe yiYunivesithi yaseMichigan Cardiovascular Centre safumanisa ukuba ukutya iiblueberries kunokunciphisa amanqatha esisu. Baye bafumanisa ukuba iiblueberries zinokunciphisa umngcipheko wesifo sentliziyo. Yongeza ukuba kuyo yonke i-free-radical neutralizing i-antioxidants i-blueberries iqulethe, kwaye unokutya okungaphezulu kokutya.
nguBobby flay otshatileyo
Iti
Ezinye iziselo zinokupakisha iiponti ngaphandle kokuba uziqaphele, kodwa hayi iti. Into emnandi malunga nokufunxa iti imini yonke kukuba awuzukutyeba-okoko nje ushiye zonke izinto zokuthambisa kunye nokhilimu. Ngapha koko, unganciphisa ubunzima xa usela iintlobo ezithile. Ngoku ka Imilo , Ukusela ezinye iti kunokunyusa imetabolism yakho kwaye kuthintele iiseli ezinamafutha ekubeni zenziwe. Ukuba uyisipayisi kwaye ufuna ukonwabela iti imini yonke, zama iindidi ezinje ngeti eluhlaza, iti ye-oolong, iti emhlophe, kunye neti rooibos. Inye nganye inezibonelelo zayo ezinceda ukugcina isinqe sakho sincinci.
Isileri
Okwangoku sele uxelelwe ukuba iselery ilungile ukugcina iipawundi, kodwa uyazi ukuba kutheni? Iselery inama trifecta ezibonelelo xa kusenziwa ukutya, kunye nokutya, kunye nokutya, kwaye ungafumani bunzima. Ukuyishwankathela, iphantsi kuyo iikhalori, imicu, kwaye iqulethe umxholo wamanzi aphezulu . Ikomityi enye yeseleri - uxolo, kufuneka ushiye ibhotolo yamandongomane- ziikhalori ezili-16 kuphela. Ikwaipesenti ezingama-95 zamanzi, ke ayisihambisi nje kuphela, kodwa ikwenza uzive ugcwele. Ukuthetha ngokuziva ugcwele, umxholo wefayibha umalunga ne-2 gram kwikomityi nganye, ekugcina ugcwele ixesha elide. Logama nje unokufaka idiphu, unokuntywila kwiseleri imini yonke kwaye ungakhathazeki malunga neekhalori.
Iikhukhamba
Njengaseleriya, iikhukhamba nazo zinazo izibonelelo zempilo ezintathu Oku kuthintela ukuzuza ubunzima ngelixa uzitya kakhulu. Iikhukhamba zinomxholo wamanzi aphezulu (malunga neepesenti ezingama-95) kwaye ziqulathe iikhalori ezili-16 kuphela kwikomityi enye yokukhonza. Kwakhona njenge-celery, ziqulathe ifayibha yokukunceda uhlale ugcwele, kwaye ekuphela kwento ebuyayo kukuba kulusu. Ukuba uza kugalela ikhukhamba imini yonke, kungcono ushiye izikhumba ukuze ufumane izibonelelo ezizeleyo.
Isonka samasi se-Cottage
I-Cottage cheese iphantsi kweekhalori, iprotheni ephezulu, kwaye ine-index ye-glycemic index. Ukuba ngu ukutya okuphantsi kwe-glycemic , I-cottage cheese ayiyi kubangela ukuba iswekile yegazi i-spike. Oku kugcina iswekile yegazi izinzile kunye nemetabolism yakho. Isifundo esinye Ndade ndafumanisa ukuba i-cottage cheese iyanelisa njengamaqanda. Ukuba ufuna ukufumana i-cheese yakho yokutya, ulungiselele i-cottage cheese endaweni yoko.
Ngaba ii-hazelnuts zilungile kuwe
Thekhi
Inyama ecekeceke efana neTurkey sisidlo esilungileyo esilungileyo esihlala sikunciphile ngelixa usonyusa iproteni yakho. Ngoku ka Phila womelele , inyama ejiyileyo iyakugcwalisa kwaye yakhe ubunzima bemisipha, nto leyo ebalulekileyo ekunciphiseni ubunzima. Xa kuziwa ekugcineni iiponti, i-turkey yeyona ilungileyo. I-Turkey inamafutha amancinci kunye neekhalori kunezinye inyama ezifana nenkukhu, inyama yehagu, inyama yenyama kunye nemvana. Pakisha izilayi ezimbalwa kwisidlo sakho sasemini kunye ne-snack ngexesha lakho lokuzonwabisa xa uziva ulambile.
Intlanzi
Ukuthetha ngenyama, intlanzi ngomnye umthombo ogqwesileyo weprotein ogcina iipawundi zicinyiwe. Ngoku ka Isango le-SF , Olunye uphononongo lubonise ukuba amadoda atyebe kakhulu atya iintlanzi kathathu ngeveki kwisithuba seeveki ezisibhozo aphulukene nobunzima kunalawo angakhange afake iintlanzi ekudleni kwawo. Ukuba ngamanqatha oxhalabileyo ngawo, kuya kufuneka uyazi ukuba intlanzi inamafutha asempilweni, oko kuthetha ukuba kulungile kwimpilo yakho. Qiniseka ukuba uhlala kude nentlanzi ethosiweyo. Intlanzi inokuba sempilweni, kodwa xa uyilayisha kwiikhalori ezongezelelweyo kunye neoyile yokubhaka, uhlehlisa izibonelelo zempilo.
Ibrokholi
Ngaba ukhe wayiqaphela indlela ogcwele ngayo xa ungena kwi-broccoli? Kungenxa yokuba le mifuno iphambili ilayishwe ngefayibha. A Ukusebenza okukodwa kwe-broccoli ene-steamed ihlangabezana neepesenti ezingama-20 zengcebiso zemihla ngemihla zefayibha, ngelixa kukho iikhalori ezingaphantsi kwama-50 ngokusebenza. Ngelixa unokuhendeka ukuba uthambise i-broccoli yakho kwitshizi ye-cheddar okanye uyithi nkxu kwirokhwe yokunxiba de ibhotile yomile, ukuba uya kuzinkcinkca ngotywala, kuya kufuneka ushiye izinto ezingaphezulu.
yintoni kwi whopper
Kale
Okwangoku mhlawumbi uyazi ukuba i-kale kukutya okuphezulu okunokwenza imimangaliso xa kuziwa kwimpilo yakho. Kodwa ubuyazi lonto I-kale iphezulu kwi-fiber zombini kunye neprotheni ? Ezo zizizathu zokuba ungatya kangako kangangendlela intliziyo yakho enqwenela ngayo kwaye ungafumani bunzima. Ukusela ikomityi enye kuya kukuhlawula kuphela Iikhalori ezingama-33 , kwaye inkonzo nganye ilayishwe kwii-antioxidants. Kwaye ngokuveliswa kweeresiphi ezinje ngeetshiphusi zangaphambili, ungatyiwa imini yonke.
Utamatisi
Kwilizwe lam, iitumato ziya kuyo yonke into. Ukusuka kwiisaladi ukuya kwiisendwitshi nayo yonke into ephakathi, iiperi zazo ezinencasa enencasa ngokumangalisayo ngeendlela ezahlukeneyo zokutya endingenakufumana ngokwaneleyo. Yeyiphi into elungileyo ngoba esi siqhamo-okanye i-veggie kuxhomekeke ukuba uthetha nabani-iya kukuvumela ukuba utye yonke imini ngaphandle kokufumana ubunzima. Igcwele yi I-lycopene, iivithamini, i-potassium kunye nefiber , iitumato ziyimpendulo ebalaseleyo kukutya okutyisayo.
Ukuba umtsha ukuba utye iitumato, zama le nto inezithako ezibini ezilula eziyitamatato kunye neeresiphi yemifuno. Ngokutsha kunye nokwanelisa, uya kufuna ukutya oku kutya yonke imihla yonke imihla.
Imifuno
Ifayibha ephezulu, iprotheyini ephezulu, kunye nokutya okune-glycemic kubalulekile ekugcinweni kweepawundi ezingaphezulu. Kungenxa yoko le nto iimbotyi zisenza uluhlu njengamashwamshwam asempilweni- zontathu. Ngoku ka Reuters , Olunye uphononongo lubonise ukuba abo batya iikota ezintathu zekomityi yonke imihla baphulukana nobunzima xa kuthelekiswa nabathathi-nxaxheba abangazibandakanyi iimbotyi ekudleni kwabo. Pheka ezinye kwaye wenze isaladi elula ngetyuwa, ipepile, kunye nejusi yelamuni yokutya okugcobileyo onokuziva wonwabile ngokutya.
Amaqhashu
Iipopcorn zihlala zifumana i-rap embi xa kusiziwa ekutyeni. Oku kuyinxalenye kuba igcwele ibhotolo okanye ilayishwe ityuwa, isusa imeko yayo yezempilo. Xa usenze ngokufanelekileyo, nangona kunjalo, i-popcorn inokuba sisinongo esimnandi onokuyipheka imini yonke. Ngoku ka Phila womelele , Ipopcorn sisikhwebu esipheleleyo esilawula indlala kwaye sithintela ukutya kakhulu. Kuba i-popcorn ineekhalori ezimbalwa xa kuthelekiswa nobungakanani bokutya, ukutya iipopcorn ezinomoya-moya endaweni yokutya okuphezulu kwiikhalori njengengxowa yeetshipsi kunokukunceda ukunciphisa umzimba. Ngethuba nje ungalayishi i-popcorn yakho kunye neekhalori ezingaphezulu njengokuba zenza kwiindawo zokudlala i-movie, i-popcorn yinto ekhethekileyo yokutya.
