Mhlawumbi uye wafaka entlokweni yakho ukuba ukutya iziqhamo kunye nemifuno kulingana nokutya okunempilo. Kodwa njengokutya i-cheeseburger enkulu ngesaladi esecaleni okanye ukufaka iiglasi ezintathu zejusi yeorenji, ukutya 'okunempilo' kuxhomekeke kwimeko (nge Ukuthetha ngokutya ). Ngaba elo cala leveggie longeze nantoni yexabiso? Ngaba umzuzu wakho we-OJ ukhokelele kwispike kwiswekile yegazi? Xa kuziwa kwisiqhamo, kwakhona, ngaphezulu akusoloko kubhetele. Ke kuya kufuneka ukhethe iintlobo zeziqhamo zakho ngobulumko. Ungasoloko uhamba neziqhamo ezintsha, ukholelwa ukuba akukho nto ibetha iklasikhi. Kodwa enye inketho ethandwayo sisiqhamo esomileyo, esithandwayo ngu Umxube wendlela abaxhasi kunye nabathengi bemigqomo emininzi.
Iziqhamo ezomileyo ngokuqinisekileyo zinezibonelelo zazo. Zigcinwa kwi-pantry yakho, kulula ukuyipakisha, kwaye zixinene ziqulathe izondlo. Iibhilikosi ezomileyo, imihla, amakhiwane , kunye neerasentyisi ziphezulu kwi-potassium, ekufuneka uyigcine ulawula uxinzelelo lwegazi, ukushukuma kwezihlunu, kunye neempawu zemithambo-luvo (nge KwiYunivesithi yaseWisconsin kwaye Unyango lwezempilo ). Iziqhamo ezomileyo nazo ephezulu kwifayibha , enceda ukuthintela ukuqhina kunye-nebhonasi-ilungile kwi-gut biota yakho (nge Iindaba Zonyango Namhlanje ). Kodwa kwenzeka njani ukuba konke oku kulunga, kunye neziqhamo kulunge ngakumbi ngokuchasene nomlingane ohlaziyekileyo wezempilo?
yintoni i-rachel ray efanelekileyo
Ukuhlaziya kulunge ngakumbi
Iziqhamo ezitsha kunye neziqhamo ezomileyo zabelana ngolwahluko olunye oluphambili: ukugxila. Kuba iziqhamo ezomileyo zilahlekile nje ngamanzi, ziye zincinci kwaye zipakishe ngendlela eneswekile kunye neekhalori ngevolumu kuneziqhamo ezitsha (nge Yiba nesityalo ). Kwaye ngenxa yokuba zincinci kakhulu-ngakumbi ibuck yakho! -Balulekile ukujonga ubungakanani besabelo. Kulula ukuphosa umva kwi-apricot ezili-10 okanye ezomileyo, kodwa xa ucinga malunga nokuba ezi ziqhamo zibukeka ngathi zintsha-kulungile, kuninzi kakhulu. Ngoku ka IiNgxelo zabaThengi , inye nesiqingatha samakhiwane omisiweyo aza kukunika iikhalori ezingama-70. Kuyafana nangokutya imihla emithathu okanye amacephe amabini eeblueberries ezomisiweyo okanye iitsheri. Kwaye iziqhamo ezomileyo zingakhokelela kwirhasi okanye ukuqunjelwa ukuba uyigqithile.
Ukuba ujonge iswekile yegazi, jonga umthwalo we-glycemic xa usenza isigqibo phakathi kwesiqhamo esitsha nesomisiweyo. Ngokwe- INew York Times kwaye Unyango lwezempilo , iziqhamo ezomileyo zihlala ziphakamile kwelo nqanaba, kwaye kunokuthatha iziqhamo ezomisiweyo ngaphezulu kwesiqhamo sonke ukukugcwalisa. Kodwa nokuba ukhetha isiqhamo esomileyo okanye esitsha, i-smoothie-d okanye i-juiced, kulungile ukuba uzame iintlobo ezahlukeneyo kwaye ugcine umkhondo weshukela kunye nezinye izinto ezinomsoco.
