Ukukhulisa Iminyaka Yakho Ngomdla Wakho Wokuhlwa
Uyazi ukuba kusasa kwasekuseni kukunika amandla okuqalisa usuku lwakho. Kodwa ngokungongeza ukutya okuguga ekudleni kwasekuseni, kunokukunceda ukwandisa ubomi bakho. Zama ezi ngcamango zeempilo zasekuseni ukuze zigcine unomntwana omnye ekuseni.
Ukubaluleka kwasekuseni
Nangona isidlo sasekuseni siye sabizwa ngokuba sisidlo esibaluleke kakhulu sosuku, akukho nto imilingo okanye ingacacanga malunga nendima yayo ekudleni okunempilo.
Ngeke kukhulise imetabolism yakho, kodwa isidlo sakusasa sidla ukuba sibe nesicathulo somzimba (BMI) kwindawo ephilileyo, xa kuthelekiswa nabangadliyo kwasekuseni. Uninzi lwabantu abalahlekelwa isisindo kwaye baligcine besidla sakusasa, ngokutsho kwe-US National Weight Control Registry.
Akukho nanye yale nto ibonisa ukuba ukutya kwasekuseni kubangela ukulahleka kwesisindo, kodwa ngumkhuba oqhelekileyo wabantu abaxhamle. Abantu abaninzi banqumla isidlo sakusasa ukuze balondoloze iikhalori, kodwa ezinokutshatyalaliswa ngeendlela ezimbini: mhlawumbi uhlambalaza kamva - xa kunokutya okuninzi okunempilo kunye nokutya okuphezulu okukhoyo-okanye uvumelekile ukutya ngenxa yokuba uziva njengokuba uzuze. Ukuqala kusasa ngokukhetha ukutya kokutya kunokumisela ukukhetha okunempilo ngalo lonke usuku.
Yintoni eyenza isidlo sakusasa "ukuguga"?
Isidlo sakusasa singathathwa njengento yokuphila ixesha elide ukuba iquka ezi ndawo zokutya okuguga :
- Iprotheni evulekileyo, egcina uhlala unyaka
- Iintlobo zonke kunye / okanye izithelo nemifuno, ekunika i- fiber ephilileyo, ehambelana nokufa okuphantsi.
- I-fat fat enempilo, exhasa impilo yempilo
Ingakumbi, isidlo sasekuseni esilukhulayo sisinye esingabangela ukunyanzeliswa okongeziweyo kusasa, xa izinga lakho le-cortisol liphezulu!
Izinketho zokudla kwasekuseni
Ukuba ufana nabantu abaninzi, ukusa kusasa kunzima kakhulu ukufumana isifuba ekhitshini. Nazi ezinye iinketho ezinempilo kwiintsuku ezixakekile:
- I-peanut, i-almondi, okanye enye ibhotela ebomini kwisonka esipheleleyo
- I-yogurt parfait: i-yogurt yogric (i-10-15 g yeprotheni kwi 1/2 indebe) kunye ne-grain-grain cereal efana neFiber First, i-Bran Buds okanye i-Kashi kunye nama-berries
- Amancinci amancinci atyhuna kunye nabakhonkqo bezinkozo kunye nenxalenye encinane yeziqhamo
- Ukugubungela imifuno kwi-tortilla ye-grain enesonka esincinane okanye isiqwenga somzimba onobuhlungu
- I-Jazz i-oatmeal neziqhamo, amantongomane, kunye nobisi obuncinci, kunye nokuzama ukutshiza njengama-milasses, isiraphu encane, i-coconut, okanye i-cheese. Umthombo omhle we -fiber kunye ne -fiber e- insoluble, i-large-flake oats ingapheka kwi-microwaves malunga nemizuzu emibini
- Iintlobo ze-smoothies ezibandakanya ama-berries, ubisi oluncinci obuninzi, iziqhamo kunye nomthombo weprotheni ephilileyo (ezifana ne-whey protein powder okanye nut butter) iyakhawuleza kwaye isondlo.
Ukutya kwasekuseni ukutya ukulungiselela kwangaphambili
- Naliphi na ingqolowa enokupheka ingaphambi kwexesha kwaye ishiye efrijini ukuya kwiintsuku ezine okanye ezintlanu. Cinga i-oats-cut cut, i-bulgur ngqolowa, irayisi ebomvu okanye i-quinoa, kwaye uzame ngeempawu ezifanayo ozibeka kwi-oatmeal yendabuko.
- Amaqanda angabiliswa kwangaphambili kwaye ashiye efrijini ukuya kwiiveki; nidle enye kunye neqhekeza elincinci okanye inqanawa yokugcoba. I-Frittatas okanye i-omelets yindlela efanelekileyo yemifuno yokukhulisa i-fiber yakho yasekuseni. Zama ukupheka i-mini-frittas ehovini kwi-tin; zikhuphe kwaye zifakwe kwifrikansi yokutya eshushu.
Imithombo:
UJanet Helm, RD. Ukukhanya okupheka: I-Cook Lover's Healthy Habits Cookbook . I-Oxmoor House. 2012.
Ingoma, Chun OK, Obayashi S, Cho S, Chung CE. "Ngaba ukusetyenziswa kwesidlo sasekuseni kuhlotshaniswa nesalathisi somzimba kubantu abadala base-US?". J Am Diet Assoc. 2005 Sep; 105 (9): 1373-82.