Ukuthintela i-spikes yegazi kunye nokuphelisa indlala ngala maqoqo
Ukunyuselwa kunokudlala indima ebalulekileyo ekucwangciseni ukutya, ngakumbi xa unesifo sikashukela. Xa ukhethwe ngokuhlakanipha, ukutya okunokutya kunokuncedisa iivithamini, izityela, i-fibre, iprotheni kunye namafutha enempilo ekudleni kwakho. Banokukunceda ukunqanda ukuthanda ukutya kunye noshukela ophantsi wegazi.
Ngakolunye uhlangothi, ukunyuswa kokutya okungahambi kakuhle kunokukhokelela ekudleni okungaphezulu kweekhalori, ioli egcweleyo, i-sodium, neyeshukela, ezinokuchaphazela kakubi ubunzima, uxinzelelo lwegazi kunye nokulawulwa kweshukela egazini.
Izifundo zibonise ukuba uhlobo lokutywala luhambelana ne- Body Mass Index (BMI) kunye nomgangatho wokutya.
Ukutya okuqulethe i-nut, izithelo kunye nemifuno kubonakala kubandakanywa nokutya okunesondlo kunye ne-BMI ephantsi, kanti ukutywala iipokese kunye ne- sugary sweet drink zidibene nokutya okubi kunye ne-BMI ephezulu. Ixesha lokutya okufunekayo limele libe ngumntu ngamnye kwaye lingahluka ngokusekelwe kumachiza , indlela yokuphila, iphethini yokusetyenziswa, kunye nokulawula ishukela egazini.
20 Ukunyulela abantu abaneSifo sikashukela
Mhlawumbi i-makeover snacking inokukunceda uphucule ukutya kwakho kwaye ulahlekelwe isisindo. Iingxube ezantsi zingezondlo ezinomsoco kunye nekhalori kunye ne-carbohydrate elawulwayo. Ukukhethwa kwento nganye yokutya okuqukethe i-calories engama-200 kwaye malunga ne-15-30 gram ye-carbohydrate.
I-1 engekho yeoli e-yogurt yogurt ene-3/4 indebe ye-blueberries kunye ne-1 Tablespoon chia imbewu
I-200 khalori, i-fat 3 g, i-0 g i-fat fat, i-22 g i-carbohydrate, i-7 g i-fiber, i-65 mg ye-sodium, i-22 g iprotheni
I-lettuce yaseTurkey ifaka i-avocado kunye ne-tomato (2 amaqabunga e-lettuce e-romaine, i-2 oz turkey, i-1/3 avocado, i-tomato ye-1)
~ 150 iikhalori, i-8 g, i-fat g saturated, 6 g i-carbohydrate, i-4 g i-fiber, i-500 mg ye-sodium, i-13 g iprotheni
I-pepper epheleleyo (i-orange, eluphuzi, obomvu, eluhlaza) yinqumle kunye ne-2 tablespoons hummus okanye i-guacamole okanye ibhontshisi
I-110 khalori, ama-6 g amanqatha, i-1 g i-fat fatated, 14 g i-carbohydrates, i-5 g i-fiber, i-120 mg ye-sodium, i-3.6 g iprotheni
1 i-apula encinci (~ 4oz) kunye nepunipoyi ye-1 yonke ibhotela ye-peanut yemvelo, ibhotela ye-almondi, ibhotela okanye ibhotela. (Ukuba awunayo ibhotela ye-nut usasaza ukhetha udidi lwe-nut ukuze uludibanise kunye nama- alimondi angama- 15, ii-pistachios ezingama-25, i-alnut eziyi-14, i-cashews, i-25 yamanqatha)
Ii-calories eziyi-160, i-8 g yeoli, i-1 g i-fat fat, i-20 g i-carbohydrate, i-5 g i-fiber, i-60 mg ye-sodium, i-5 g iprotheni
1 i-frozen egciniweyo eqingqiweyo ene-0% ye-fat yogurt yegrike yama-yogurt kunye nama-strawberries angama-5 okanye i-tablespoons ezi-blueberries, ama-blackberries okanye ama-raspberries.
I-200 khalori, i-0 g, i-fat g, i-g grihydrate, i-4 g i-fiber, i-80 mg ye-sodium, i-18 g iprotheni
20 izaqathe zentsana kunye nepuniki ye-1 yonke ibhotela yendalo
~ I-khalori eziyi-180, i-fat 8 g, i-1 g i-fat fat, i-carbohydrate engama-23, i-4 fiber, i-120 g ye-sodium, i-4 g iprotheni
Ikhukhamba elisi-1 lisikiwe nge-2punipoons hummus okanye i-guacamole
~ 115 iikhalori, ama-6 g amanqatha, i-1 g i-fat fat, i-15 g i-carbohydrates, i-3 g i-fiber, i-120 mg ye-sodium, i-4 g iprotheni
Iikomishi ezi-3 ze-mesclun i-lettuce, isipinashi okanye i-arugula (okanye udibanise) kunye ne-1 oz (1/4 indebe ye-shredded) i-mozzarella ushizi kunye ne-tomate cherry
~ I-khalori eziyi-180, ama-5 g amanqatha, i-3 g i-fat fat, i-17 g ye-carbohydrate, i-2 g i-fiber, i-245 mg ye-sodium, i-10 g iprotheni
3 amaqanda abamhlophe (abilisiwe kanzima) ngamatye esiliva
~ I-khalori ezili-100, i-0 g i-fat, i-5 g ye-carbohydrate, i-3 g i-fibre, i-160 mg ye-sodium, i-12 g iprotheni
1 ikhukhamba etyunwe ne-1 plum utamatato, i-oz-oz ye-fat oil, i-teaspoon ioli yeoli kunye neviniga ye-balsam ukunambitha.
~ 150 iikhalori, i-10.5 g fat, i-4.5 g i-fat fat, i-6 g ye-carbohydrate, i-2.5 g i-fiber, i-320mg ye-sodium, i-5.5 g iprotheni
Iikomityi ze-3 zomoya zinyuka iipopcorn zinezipuni ezi-2 zeParmesan
~ 135 iekhiloji, ii-4 g, ii-fat g, ii-20 g ze-carbohydrate, i-3.5 g fiber, i-150 g i-sodium, i-6 g iprotheni
7 Iingqungquthela (okanye i-cracker egciniweyo yeyona nto) - phezulu kunye neembotyi zidibanisa kwaye zityunjwe i-parsley
~ Ama-calories angama-165, ama-6.0 weoli, i-0.5 g i-fat fat, i-25 g ye-carbohydrate, i-4 g i-fiber, i-300 mg ye-sodium, i-5 g iprotheni
I-banana e-½ ene-1 indebe ye-fat fat fat, i-1 inkomishi yokuxuba i-ice
~ 150 iikhalori, i-2.5 g fat, i-fat fat, 1.5 g i-carbohydrate, i-1.5 g i-fiber, i-125 mg ye-sodium, i-8 g iprotheni
1 indebe ephantsi ye-sodium lentil isobho semifuno
~ Ii-calories eziyi-160, ii-4 g ezinamafutha, amanqatha ama-0.5 anamafutha, ii-24 g ze-carbohydrate, i-8 g i-fiber, i-340 mg ye-sodium, i-7 g iprotheni
12 iiamondondi (ezingenakutshitshiswa okanye eziqhekezayo) kunye ne-½ -3/4 indebe ye-grain grain cereal
~ 180 iikhalori, ama-7 g amanqatha, i-0 g i-fat fat, i-25 g i-carbohydrate, i-5 g i-fiber, i-190 mg ye-sodium, i-5 g iprotheni
Amantongomane angenakucinywa kunye neziqhamo: i- almond 15, ii-pistachios ezingama-25, i-alnut eziyi-14, i-cashews ezili-12, i-25 yamancinci - kunye ne-1 yokukhonza iziqhamo (ex: 1 i-apula encinane, i-cup cup 1,
~ I-160 khalori, i-8 g yeoli, i-1 g i-fat fat, i-20 g ye-carbohydrate, i-5 g i-fiber, i-0 mg ye-sodium, i-5 g iprotheni
Iziqhamo ze-kebabs : 1 inkomishi i-watermelon, i-oz oz feta (i-cubed), ½ ikhukhamba encinane. I-Skewer 1 i-cube watermonon, 1 i-cube feta, kunye ne-cucumber ye-1 kwi-five toothpicks nganye.
~ 160 iikhalori, ama-6 g amanqatha, ama-4 g amanqatha amaninzi, i-17 g carbohydrate, i-0.6 g i-fiber, i-300 mg ye-sodium, i-5 g iprotheni
Ama-chips ase-Kale (ayenziwe) (1 indebe)
~ 100 khalori, 5 g fat, 6 g carbohydrate, 2 g fiber, 70 mg sodium, 2 g iprotheni
I-Savory Almonds (i-homely)
Ii-calories eziyi-160, i-12 g yeoli, i-1 g i-fat fat, i-7 g ye-carbohydrate, i-3 g i-fibre, i-307 mg ye-sodium, i-6 g iprotheni
I-Crudite enebhontshisi e-White, i-Yogurt yaseGrisi, kunye ne-Sun-Dried Tomato Spead
~ I- khalori ezili-100, i-0 g i-fat, i-10 g ye-carbohydrate, i-3 g fiber, i-55 mg ye-sodium, i-5 g iprotheni
> Umthombo
> Weisenberger, J.. Ukutya kunye nesondlo uJulayi / Agasti . 2015: 14-16. Phrinta.