Ukutya okulula okutya okulula
Ukupheka ukutya kwakho kuncedo kakhulu kwizizathu ezahlukeneyo, kubandakanywa ukuba unokulawula izithako, ezithintela amanoni kwaye unikeze ulawulo lwengxenye. Yaye xa upheka ukutya kwakho, uqinisekisiwe ukutsha. Kodwa akunakwenzeka ukubeka isidlo xa ungenakho ukutya endlwini. Ukugcina ifriji igcinwe ngokupheleleyo ingabunzima, ingakumbi ukuba unomsebenzi oxakekileyo kwaye uhlala uphosa ukutya kwindawo enkunkuma ngenxa yokulahleka.
Kodwa zimbalwa izithako ezilula zihamba ngendlela ende. Ukuba unezinto ezithile zokutya endlwini yakho, uqinisekisiwe ukuba uyakwazi ukuphosa ndawonye ukutya okunomsoco, okunempilo kunye nesifo sikashukela.
1) Imifuno ehluthiweyo
Ngokuchasene nenkolelo eninzi, imifuno echwayibhileyo ingaba yinto efanelekileyo njengemifuno entsha. Baqhwabile kwiindawo zabo zokutsha, zibenza zizityebi kwiivithamini kunye neemaminerali. Ngenxa yamanzi aphezulu kunye nomxholo wefayibha , imifuno inika i-bulk yokutya kwaye kufuneka isetyenziswe njengesiseko okanye isiseko seplate yakho. Ukuzaliswa kwimifuno engekho isistim kunokunceda ukunciphisa uxinzelelo lwegazi , ubunzima, kunye noshukela wegazi. Nenjongo yokwenza isiqingatha seplasti yakho engekho imifuno yesitashi. Ukuthenga abo ngaphandle kwanamaphi amasikiti, ibhotela, okanye ityuwa.
- Indlela yokuzilungiselela: Yifake kwi-microwave okanye uyitshise ngeepunipoli ezimbalwa zamanzi. Ukucoca ngeoli yeoli kunye ne-garlic powder (ukuba awunayo igalikhi esitsha).
- Yintoni omele uyenze ngayo: Zibangele kwii-saladi kunye nesobho okanye usebenzise njengama-toppers e-sandwiches. Yakha iplati yakho ngokwenza imifuno isiseko, ilandelwe iprotheni ephilileyo, enjengenkukhu, intlanzi okanye i-turkey kunye ne-carbohydrate enzima, njenge-potato okanye i-quinoa. Yongeza imifuno eseleyo kwi-omelets emhlophe yeqanda okanye i-egg scramble.
2) Iibhontshisi zamathanga
Iibhontshisi zizityebi ekuzaliseni i-fibre, iprotheni ephilileyo, kunye ne-folate. Ubhontshisi obomileyo bukhethwayo xa unako ukupheka kuba ziqukethe i-sodium encinci, kodwa akusiwo wonke umntu onokuzipheka. Kunoko, sebenzisa ubhontshisi obunciniweyo kwaye uqiniseke ukuba uwahluthise kakuhle (ukukhupha enye ye-sodium).
- Indlela yokuzilungiselela : Akukho lungiso olufunekayo. Vula uvule unako, supha, kwaye usebenzise. Ukuba unqwenela ukwenza ubuchule, ungazihlambulula kwaye uwenze ukuba usasazeke.
- Yintoni ongayenza ngayo: Yongeza iiimbotyi kwiqhwa leqanda, ziphosa kwi-saladi, okanye usasaze i-smear kwi-sandwich. Iibhontshisi nazo zingongezwa kwiisobho, i-stews, kunye nezitya zangasese. Nangona iimbotyi ziphilile ziqulethe i-carbohydrate, qi niqiniseke ukuba zenza i- carbohydrate kwisicwangciso sakho sokutya. Ingxenye yendebe ingama-20g we-carbohydrate.
3) Amaqanda
Amaqabunga atyebile kwi-vitamin D, i-lutein (i-carotenoid ekhuthaza impilo yamehlo), kunye neeprotheni. Ngelixa abantu abaninzi banqanda amaqanda ngenxa yokutya kwe-cholesterol, uphando lubonisa ukuba kungabi yi-cholesterol yondlo eyenza i-cholesterol yegazi, kodwa ingenayo i-fat and trans trans fat. Ukuba unayo i-cholesterol ephakamileyo, kukulungele ukunciphisa i-yolk yakho ukungenayo ngaphezu kweyesibini ukuya kweyesithathu ngeveki. Ngakolunye uhlangothi, amaqanda abamhlophe ayinamafutha kwaye angadliwa imihla ngemihla.
- Indlela yokulungiselela: Ukuqhayisa ngaphantsi uze uphekwe ngokulinganayo, okanye ubilise emanzini abandayo imizuzu emihlanu uze uhlanza phantsi kwamanzi abandayo.
- Yintoni omele uyenze ngayo: Amaqanda axhambileyo-badle ukutya kwasekuseni, isidlo sasemini okanye isidlo sakusihlwa. Amaqanda ahlambulukileyo kunye nemifuno kunye nobhontshisi abamnyama be-ranchero flare okanye bulukhuni babilise baze bawabe kwi-saladi. Yenza i-frittata yemifuno yeveki uze udle naliphi na ixesha.
4) I-Canned Tuna kwiManzi
Ucebile kwi-omega-3 fatty acids kunye neprotheni ephilileyo, ityhuna iyongezelela ngokumangalisayo ekudleni kwesidlo nakusidlo sakusihlwa. Ngoxa i-FDA icebise ukuba sikwandise ukutyiwa kweentlanzi, kubalulekile ukubeka iliso ngeveki ngokukhuselekileyo ukuphepha amanqanaba aphezulu e-mercury.
Ukunciphisa i-mercury intake, khetha ityhuna yokukhanya (ngokuchasene ne-albacore). Iingxelo zabathengi zibonisa ukuba umntu onama-150-i-pound umntu angadla i-ounces ye-albacore ityhuna kunye nama-ounces ama-13 e-tan Ngolunye ulwazi, khangela le nqaku.
- Indlela yokulungiselela: Vula i-can kunye nokucima amanzi (ungafumani amathini kwioli) kunye ne-voila eyenziwe.
- Yintoni enokuyenza ngayo: Hlanganisa i-tuna kunye ne-avocado ukuze uphendule impilo "ye-tuna salad". Yongeza ityhuna ukuba ube ne-pasta epheleleyo yebhotile kunye ne-broccoli kwiproteinyini ephakamileyo, ephezulu, ukutya okuphezulu. Hlanganisa ityhuna kwi-salads okanye wenze ityhuna ye-fat fat iyancibilika kunye noshizi ophantsi, isinkwa esipheleleyo kunye nesardadi esikhundleni se-mayonnaise.
5) Isonka sonke seSinkwa
Nasiphi isonka esinama-100 ekhulwini isisitampu esilungileyo okanye igama elipheleleyo njengesithako sokuqala kuthathwa njengengqolowa. Isonka sonke sezonko sityebile kwi-fibre kunye ne-vitamini. Xa uthengi, jolise ukhethe omnye kunye nezithako ezincinci kwaye ukhethe abo baneekholeji ezingama-90 okanye ngaphantsi. Iingqayi ezimbini zesonka zi malunga ne-30 g ye-carbohydrate ke ngoko khumbula iingxenye zakho. Isonka sinokusebenza njenge-carbohydrate kuyo nayiphi isidlo.
- Indlela yokulungiselela: I- Toast, i-grill, bhaka okanye ubeke kwisitayile somenzi ukutshintsha izinto.
- Yintoni enokuyenza ngayo: Sebenzisa isinkwa esisisiskqenkqalazo ukuze wenze isinkwa saseFransi okanye usetyenzise njengendawo yebhan okanye i-bagel (ephezulu kwi-carbohydrates kunye ne-fiber ephantsi).
6) i Quinoa
Ingqolowa yamandulo ye-gluten, iquinoa ivela kwimimandla eyahlukileyo-ebomvu, emhlophe, emnyama. I-Quinoa yinkcazo ephantsi ye-glycemic yokutya ecebile kwiiprotheni kunye ne-fiber. Iqukethe iikholori eziyi-160 kuphela kunye ne-30g ye-carbohydrate nge-1 cup cup (ii-60 khalori ezingaphantsi kunye ne-15g carbohydrate ngaphantsi kwe-pasta kunye nelayisi).
- Indlela yokulungiselela: Funda umva wepakethi, kodwa ngokuqhelekileyo ukuthetha iquinoa kulungiselelwe: hlambulula kwaye utshise i-quinoa ngokupheleleyo emanzini abandayo ngaphambi kokupheka. Beka 1 indebe ye-quinoa kunye ne-2 iikomityi zamanzi epanini kwaye uzisa emathunjini. Ukunciphisa ukuya kumbindi, ukugubungela uphinde upheke kuze kube yilapho amanzi echithwe ngokupheleleyo malunga nemizuzu engama-15. Xa kwenziwe, inkozo ibonakala iyithambile kwaye idlulele.
- Yintoni enokuyenza ngayo: Yongeza imifuno edibeneyo kunye nobhontshisi ukuba udle njengesidlo okanye ngesitya esicaleni. Yifake kwi-salads okanye udle njenge-cereal eshushu-eyona ndlela yindlela eninzi yokwenza i-oatmeal. Ndiyakuthanda ukutshisa i-cup ye-quinoa emhlophe ephekwe i-quinoa emithathu-kwikota ye-blueberries, i-1 isipuni se-almond ibhotela, kunye nokutshiza kwe-fat fat fat.
7) I-Yogurt yesiGrike esezantsi
Umthombo omkhulu we-calcium, i-vitamin D, kunye neprotheni ephilileyo, i-yogurt yeGrike isisityebi ekunambithekeni nasekugqithiseni ekutheni.
- Indlela yokulungiselela: Yidla okanye yenze i-frozen kwaye isebenzise njenge dessert. Unokwenza i-yogurt yegriji yeGrike engasetyenziselwa njengama-marinades okanye i-sauces.
- Yintoni enokuyenza ngokutya: Yenza iiflethi zixutywe kunye neziqhamo ezintsha kunye neencoki ezikhethiweyo zokutya kwasekuseni, uphonsa kwi-smoothie yakho yasekuseni nge-protein ye-punch eyongeziweyo, okanye udibanise kwi-salad yokugqoka ukuze ungeze u-creaminess. I-yogurt e-Low-fat fat yogurt ingasebenza njengengxenye ye-ukhilimu omuncu.
8) Ioli yeoli yeVilgin Olive
Zityebi kwioli e-monounsaturated, ioli yeoli iyanelisa ukukhupha i-flavour in salads kunye nemifuno.
- Indlela yokulungiselela: Ukulinganisa nokusetyenziswa.
- Yintoni enokuyenza ngayo: Sebenzisa i-teaspoon kuma-marinades ekudleni kunye nakwi-salad yokugqoka. Yenza ibhotela yeoli yeoli xa ugcoba imifuno ukunciphisa umxholo weoli ogcweleyo.
9) Zonke i-Butter Butter Butter
Kufuneka ukuba abe nayo emakhaya. I-peanut, i-almond, i-cashew, ibhotela-ilanga-zonke ezo zisasazeka zizityebi kwi-fat and protein. Qinisekisa ukuba ufunde iilebula kuba ezininzi kufuneka zivuselelwe kwaye zifrijini emva kokuvula ukukhusela ukukhutshwa.
- Indlela yokulungiselela: Akukho nto yokufunwa efunekayo, kodwa umququzelelo olungileyo. Ngenxa yokuba yonke ibhotile ibhakabhaka ingenanto ngaphandle kweetonti netyuwa, ioli iyahlula kwaye ihlala phezulu. Gcoba kakuhle kunye nefriji emva kokuvula.
- Kuthiwani nalo: Ukulungiselela ukutya okanye ukutya okulumkileyo, gcoba ezinye kwi-apula okanye kwisiqingatha sebhanana. Ukusabalalisa i-toast yokutya, okanye umqolo wokutya wezonkozo kunye neentlobo zeebhanki, ubophe ipoyiji kwisitro esitshisayo kwi-protein ephakamileyo okanye udole ipoyipoon kwi-smoothie yakho yasekuseni. Khumbula ukubukela isabelo sakho njengepunipoon eyi-1 ngokuqhelekileyo iikhalori ezili-100 kunye namafutha e-14g (amanqatha).
10) I-100% yamathanga enqiniweyo anomhlaza
Isakhiwo samandla esondlo, umpu wamathanga unotyebile kwi-vitamin A (unokunceda ukukhuthaza impilo yamehlo) kunye nefiber.
- Indlela yokuyilungiselela: Khangela ukuphelelwa yisikhathi kwaye uvule. Akukho mfuneko eyongeziweyo efunekayo. Ukuba ufuna ukusebenzisa i-pumpkin yonke-uya kuba neendlela ezininzi: ukupheka i-carb ephantsi kunye nompu
- Yintoni enokuyenza ngayo: Sebenzisa iisobho, i-stews kunye nesilili okanye iidyuzi okanye ngisho nakusihlwa kwasekuseni! Sebenzisa njengenxalenye yesikwashi kwiresiphi. Ikhumba ixhaphake ngokugqithiseleyo njengoko inokuthabatha ukunambitheka okunomsoco okanye okumnandi.
> Imithombo:
> Djoussé L, uKamineni A, uNelson TL, uCarnethon M, Mozaffarian D, uSiscovick D, uKamamal KJ. Ukusetyenziswa kwamagqabi kunye nomngcipheko wesifo sikashukela kubantu abadala. I-American Journal of Clinical Nutrition . 2010; 92 (2): 422-7.
> Yidla inkukhu, intlanzi kunye nobhontshisi kunokutya okubomvu. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eat-More-Chicken-Fish-and-Beans-than-Red-Meat_UCM_320278_Article.jsp#