Ukuba uchitha naliphi na ixesha kunye nam, ngoko uyazi ukuba nangona ndiyingcali yokutya ndiyakholelwa (ndikholelwa ngokwenene) ukuba konke ukutya kunokungena kwisidlo sakho. Andibhalisi kwizinto ezigqithisileyo (nje keto ) kwaye andikholelwa ekunqumleni ukutya okuthandayo egameni lempilo. Ndiyakholelwa ekutyeni ukutya okwenza uzive ulungile, ubuncinci ixesha elininzi.
Ndaqonda xa ndicinga ngesidlo sam sakusasa endisithandayo, sijonga iibhokisi ezininzi. Iyakhawuleza, ayibizi kakhulu, kulula ukuyenza kwaye imnandi. Kwakhona kundinika amandla amaninzi okuhlala kunye namandla okuqalisa usuku lwam ngonyawo lwasekunene. Kodwa, yenziwe ngokutya endikhe ndeva abantu besithi akukho 'mpilo' ukukutya. Kubandakanya isonka, iibhanana, ibhotolo yamandongomane kunye nobusi.
Nasi isizathu sokuba ndithanda ukubetha ibhotolo yepeanut ngebhanana kusasa, kutheni ilungile kuwe kunye nolunye ukhetho olusempilweni ukuba ibhotolo yamandongomane ayiyonto yakho. (Inokuba yinto endiyithandayo, kodwa ndiyaqonda ukuba ayinguye wonke umntu. Ngaphezu koko, udidi lubalulekile.)
Happy_lark / Getty Imifanekiso
Ityotyombe lika joe liyavalaNdiyiDietitian, Lo nguMfino omnye Andikhe ndishiye iVenkile yegrosari ngaphandle
Kutheni ndithanda isonka sebhotolo yamandongomane
Inezondlo
Ndiqala ngethowusti yengqolowa kwaye ndongeze ibhotolo ye-peanut yendalo, ithontsi yobusi kunye nezilayi zebhanana. Oku kutya okuxineneyo kwezondlo kupakisha izinto ezininzi ezilungileyo kuyo yonke into elumayo.
Ipeanut butter: Igcwele ngamafutha anempilo, ifayibha kunye neprotheni. Amacephe amabini imalunga ne-8 grams yeprotheyini kunye ne-3 grams yefiber (kodwa andiyilinganisi iPB yam).
Isonka esipheleleyo : Khangela isonka esinomgubo wengqolowa okanye umgubo wengqolowa odweliswe njengesithako sokuqala. Ezinye izonka ze-multigrain zinomgubo wengqolowa kuqala (kwaye idinga igama elipheleleyo phambi kwayo ukuba libe yingqolowa epheleleyo). Ufumana iicarbohydrates ezintsonkothileyo-ezo zilungele wena zetyiswe kancinci kancinci, musa ukopha iswekile esegazini lakho kwaye unikeze amandla ahlala ekhona. Kwakhona ufumana iiprotheyini, iivithamini kunye neeminerali. Ndiyathanda ukuthenga isonka sengqolowa okanye iimuffins zesiNgesi, kuba ndiyawuthanda ubume bentliziyo.
Eyona venkile ithengisa ukutya kukuku
Ibhanana: Iibhanana ngumthombo olungileyo we potassium kunye nefiber. Nangona ziqulethe iswekile (ukuphefumla!), zisekulungele wena. Iswekile ekwiibhanana iyenzeka ngokwendalo kwaye ipakishwe kunye nezinye isondlo ezininzi. Ukuba unexhala malunga nenani le-carb, khetha iibhanana ezincinci xa uthenga okanye usike isiqingatha sebhanana kwisidlo sakho sakusasa. (Nantsi kutheni ndingaze ndishiye ivenkile yokutya ngaphandle kweebhanana .)
Ubusi : OK, oku kutya akukho mpilweni, nangona unako izibonelelo zempilo . Kodwa ukuba ne-drizzle ubusi inceda ukonelisa esi sakusasa nje kancinci. Mhlawumbi ndongeza malunga ne-½ itispuni ene-2.5 grams yeswekile. Oku kukhetho, ngoko zikhululeke ukutsiba.
Ndikhe ndeva abantu abaninzi bethetha kakubi malunga noku kutya kule minyaka idlulileyo. Ezinye izidlo ziyayiphelisa imifuno, kuquka namandongomane. Esona sizathu sixhaphakileyo ziilectin, kodwa aziyongxaki kuninzi lokutya esikutyayo kwaye izibonelelo zodlula naziphi na iingxaki.
Abantu bayayithiya isonka-kuba kakuhle, i-carbs. Iicarbohydrate azinakukwenza ukuba utyebe ngokuzenzekelayo. Ukukhetha ukutya okuziinkozo rhoqo kukunceda ufumane izondlo ezininzi kunye nefiber ekudleni kwakho.
Iibhanana nazo zinegama elibi kuba zineswekile, kodwa kukho malunga ne-12 grams yeswekile (0g yeswekile eyongeziweyo) kwibhanana enye encinci. Ukuthelekisa, i-medium i-vanilla latte ine 35 grams zeswekile (17g eyongeziweyo iswekile). Kwaloo bhanana ikwanye ikunika i-3 gram yefiber, kwaye malunga ne-14% yakho ipotassium iimfuno zosuku (kunye nezinye isitatshi esixhathisayo , ilungile kwi-gut carb yakho ekunceda ukuba uhlale ugcwele).
Ke bona ubusi, yithabathe okanye uyishiye. Iswekile eyongeziweyo ibandakanya ubusi, nangona sisisimuncu sendalo. Iswekile eyongeziweyo kakhulu ayilunganga kwimpilo yakho, kodwa kancinci apha kwaye kulungile. Andizikhathazi ngexabiso elincinci endilibeka kwi-toast yam, kodwa andiyisebenzisi rhoqo.
Ngaba ulusu lwenkukhu alulunganga kuwe
Kulula ukwenza
Ukuba unokwenza i-toast, ngoko ungenza isidlo sakusasa. Ndiqhotsa isonka sam, ndisasaze ibhotolo yamandongomane, ndigalela intwana yobusi ndigalele izilayi zebhanana. Ilungile kwiintsasa ezixakekileyo, (aka njalo kusasa) kwaye iyaphatheka. Ukuba ndiyithatha ukuze ndihambe, ndihlala ndenza isangweji, kodwa unokuhlala uyivula xa ufika kwindawo oya kuyo-kungafuneka uphinde uhlengahlengise ezinye izilayi zebhanana.
Ayibizi
Ndiyayithanda ithowusti yeeavokhado kakhulu njengomntu olandelayo, kodwa apho ndihlala khona iiavokhado ngamanye amaxesha zihamba ngaphezulu kwe- isiqwenga. Iibhanana ngokuqhelekileyo zingaphantsi kwe-0.20 yeedola. Ibhotolo yamandongomane ayibizi kakhulu kunezinye iibhotolo zamandongomane zodidi. Ukonga ngakumbi, thenga izikhongozeli ezinkulu. Amaxabiso angaphezulu ngaphambili kodwa ixabiso leyunithi, ngokusisiseko ixabiso ngokukhonza, liphantsi. Nangona isonka sinokubiza, ngokuqhelekileyo kukho isonka esipheleleyo esithengiswayo (ungasigcina kwisikhenkcisi sakho ukuze siqhubeke) okanye ungenza eyakho.
Okunye ukutya kwasekuseni okunempilo
Ukuba andikakuthengisi ngebhanana yebhotolo yamandongomane kwaye nazi ezinye isidlo sakusasa esisempilweni. Nokuba uyayithanda njengam, kusoloko kulungile ukuba neentlobo ngeentlobo zokutya kwakho.
I-Oatmeal : Omnye umthombo ophilileyo we-carbohydrates kunye nefiber. Ndiyathanda eyam ifakwe ibhotela ye-nut okanye i-cottage cheese ukwenzela ukunyusa iprotheni.
Iimuffins zamaqanda : Ezi zifana neefrittatas ezincinci kwaye zilungile xa ufuna isidlo sakusasa esinencasa okanye ukhetho oluneprotheyini ephezulu.
izithako ezishushu ezinamafutha
I-yoghurt parfait: Ndiyakuthanda ukuthatha iyogathi yeGreek ecacileyo, ndongeza iziqhamo kunye negranola yasekhaya kwisidlo sakusasa esineprotheyini eninzi ehambisa iicarbohydrates ezintsonkothileyo kunye nefiber.
Olu luhlu aluquki konke. Kukho ukutya okuninzi okunempilo kwasekuseni okubandakanya i-smoothies, iisandwich zeqanda, kunye ne-breakfast skillets. Ngethemba ukuba unesidlo sakusasa esimbalwa kujikelezo lwakho oluthandayo, kwaye ukuba ufuna impembelelo esona sidlo sakusasa sam esisempilweni sihlala silapha.
Wamkelekile kwi IBeet . Ikholamu yeveki apho umhleli wezondlo kunye nesazi sokutya esibhalisiweyo uLisa Valente sijongana nezihloko zesondlo kwaye akuxelela into ekufuneka uyazi, ngesayensi kunye nentwana ye-sass.
