Ukuqala uhambo lokuphathwa kwezinsimbi kubandakanya ukwenza izinqumo ezihlakaniphile futhi ezinzile maqondana nalokho esikudlayo. Ngokuqonda umthelela wokudla okuhlukile emzimbeni wethu, singakha ukudla okulinganiselayo nokunempilo okusekela ukunciphisa umzimba kanye nempilo yonke.
II. Amaprotheni agcwele amandla
A. Inyama ethambile
I-Lean Meads efana neBhente lenkukhu kanye neTurkey ihlinzeka ngamaprotheni asezingeni eliphakeme, ebalulekile ukuze ulondoloze isisindo semisipha ngesikhathi sokunciphisa umzimba. Lawa maprotheni futhi anikela ngezakhi zomzimba ezibalulekile ngaphandle kwamafutha ngokweqile.
B. Amaprotheni Asuselwa Kwesitshalo
Kuhlanganisa amaprotheni asuselwa kwizitshalo anjenge-lentils, i-tofu, kanye nama-chickpeas aqinisekisa iphrofayili yezakhi ezahlukahlukene. Lokhu kudla akukucebi nje kumaprotheni kodwa futhi kugcwele ne-fiber, kusekela ukugaya futhi kuthuthukise umuzwa wokugcwala.
III. Okusanhlamvu okuhle
A. Quinoa
I-Quinoa, ngokuba ngumthombo wamaprotheni ophelele, ukwengezwa okuhle kakhulu ekudleni kokunciphisa isisindo. Ingculazi yayo ephezulu yokuqukethwe kwe-fiber ekugayweni futhi isiza ukulawula isifiso sokudla, okufaka isandla ekuphathweni okusebenzayo kwesisindo.
B. Oats
Ama-Oats, acebile ku-soluble fiber, adlale indima ebalulekile ekulawuleni indlala futhi anikeze ukukhishwa kwamandla okuqinile. Kubandakanya ama-oats ekudleni kwakho kusekela umsebenzi wokuzivikela ngokomzimba kanye nenhlala-kahle.
C. Irayisi elinsundu
Ilayisi elinsundu, ngokuhlanganiswa kwalo okucebile kwe-fiber, lisekela impilo yokugaya futhi lisiza ukugcina umuzwa wokugcwala. Ukukhetha okusanhlamvu okunobunzima bomzimba kuwukhiye ohlelweni lokulawulwa kwesisindo olulinganiselayo.
IV. Amafutha anempilo
A. A.OCADO
I-Avocado, ngamafutha ayo e-monounsaturated, ayigcini ngokusekela i-metabolism kuphela kepha futhi ihlinzeka ngokuphila okuhlala njalo. Ubuningi bawo bezempi lukwenza kube ukwengezwa okubalulekile ekudleni okunempilo kwesisindo.
B. Amantongomane nembewu
Ama-alimondi, imbewu ye-CHIA, kanye ne-Flaxseeds anikela ngamafutha anempilo kanye ne-fiber, ukukhuthaza imizwa yokugcwala nokusekela impilo yokugaya. Lezi zinto zokudla okulula zingaba ukuhlanganiswa ohlelweni lokulawulwa kwesisindo oluzungezwe kahle.
V. Izithelo ezicebile ze-fiber nemifino
A. amajikijolo
Amajikijolo, acebile kuma-antioxidants, hhayi kuphela ukufaka isandla empilweni yonke kepha futhi asebenze njengezinto ezilula eziphansi zekhalori. Okuqukethwe kwabo kwe-fiber kusekela impilo yokugaya ukudla futhi kusiza ukulawula ukuthathwa kwekhalori.
B. amaqabunga ama-greens
Ama-greens amaqabunga afana nesipinashi, uKale, i-broccoli, kanye nekholifulawa kukhona izinketho ezinobunzima obuhlinzeka ngamavithamini namaminerali amancane ngamakhalori amancane. Lemifino isekela inhlala-kahle ngesikhathi sokuphathwa kwesisindo.
VI. I-Hydration yokuphathwa kwesisindo
A. Amanzi
Ukuhlala ama-hydrate kubalulekile ekuphathweni kwesisindo. Ukuphuza amanzi ngaphambi kokudla kusiza ukulawula isifiso sokudla, nokungabikho kwamakhalori okwenza kube yisinqumo esihle kakhulu sempilo ephelele.
VII. Imikhuba yokudla ecabangayo
A. Ukulawulwa kwengxenye
Ukwamukela imikhuba yokudla enomqondo, njengokusebenzisa amapuleti amancane futhi uhlafuna kancane, kusiza ulawule osayizi bemikhawulo. Ukunaka ukuthi usebenzise malini isici esibalulekile sokuphathwa kwesisindo okuphumelelayo.
VIII. Ukuhlela nokulungiselela
A. Ukuhlelwa kokudla
Ukuhlelwa kokudla okulinganiselayo kuqinisekisa ukuthi ukudla ngakunye kufaka phakathi amaprotheni, okusanhlamvu nemifino. Ukulungiselela ukudla okulula okunempilo kusengaphambili kusiza ukuvikela ukufinyelela izinketho ezingenampilo ngesikhathi sezikhathi zendlala.
Ix. Ukuzivocavoca umzimba njalo
A. Ukuzivocavoca inqubo
Ukufaka zombili izivivinyo ze-aerobic kanye nokuqeqeshwa kwamandla enkambisweni yakho kunomthelela ekuvuthweni kwekhalori, ukuthuthukiswa kwemisipha kanye nendlela yokuphila enempilo ephelele. Ukuzivocavoca umzimba njalo kuyingxenye eyisisekelo yokulawulwa kwesisindo okusebenzayo.
Ukuthola nokugcina isisindo esinempilo kubandakanya ukwenza izinqumo zokudla ezinolwazi nezinzile. Ngokufaka izinhlobo ezahlukene zokudla okunenhlansi, ukuhlala u-hydrate, futhi wamukele imikhuba yokudla enomqondo, ungakha indlela eqondene nomuntu uqobo ekuphathweni kwesisindo okuhambisana nezinhloso zakho zenhlalo. Ukuhlanganisa la masu ngokusebenza njalo komzimba kuqinisekisa indlela ephelele nephumelelayo yokuphumelela kokuphathwa kwesisindo.
Ukukhetha Okondlayo: Ukudla okuphetha ukwehlisa isisindo
Isingeniso:
Ukuqala uhambo lokuya ekunciphiseni isisindo kuhilela ukudliwa kwengqondo kuphela kepha nokukhetha ukudla okungagcini nje kuphela ekuchitheni amakhilogremu kepha kukhuthaze inhlala-kahle yonke. Kulokhu kuhlola okuphelele kokudla okunothile okunothile, sizokwehla sijule kwisayensi ngemuva kokukhethwa ngakunye futhi kwembula ezinye izinketho ezengeziwe ezinomthelela ekunciphiseni okuphumelelayo nangokuzinzile.
Ubhontshisi: amaprotheni, i-fiber, kanye ne-sative
Ubhontshisi akuwona kuphela umthombo wamaprotheni anobungane wesabelomali kodwa futhi ucebe futhi ku-fiber alluble. Le nhlanganisela inomthelela emizweni ende yokugcwala ngokunciphisa ukugaya. Ngokwengeziwe, ubhontshisi uqukethe isitashi esingamelana nesitashi, esingaba nomthelela omuhle we-metabolism nosizo ekunciphiseni isisindo.
Isobho: I-hydration kanye nomphumela wevolumu
Ukuqala isidlo ngesobho kuhlinzeka nge-hydration futhi kwandisa ivolumu yokudla, ukuthuthukisa umuzwa wokugcwala. Amasobho asuselwa kumhluzi, ikakhulukazi lawo anemifino engezelelwe, ayigcini nje ngokudla kwekhalori kodwa futhi unikeza izakhi zomzimba ezibalulekile.
Chocolate emnyama: ama-antioxidants kanye nokuzitika okunengqondo
Ushokoledi omnyama uqukethe amazinga aphezulu ama-antioxidants uma kuqhathaniswa nomlingani walo we-miclier. Lawa ma-antioxidants, njengama-flavonoids, ahlotshaniswe nezinzuzo ezahlukahlukene zezempilo. Ngokwengeziwe, ukuzitika ngenani elincane le-chocolate emnyama kunganelisa izinkanuko ezimnandi, ukuvimbela ukweqisa kokuncipha kwama-dessert amakhalori.
Imifino Emsulwa: Ubuningi bezempi kanye nokwehliswa kwekhalori
Ukufaka imifino egcwele pured ibe ukudla kuthuthukisa ubungako bezempi ngenkathi kunciphisa ukuthathwa kwekhalori. Imifino efana ne-cauliflower ne-zucchini ayigcini nje ngokungeza amavithamini kanye namaminerali kodwa futhi nomthelela ekuthunyelweni okwenelisayo, ukwenza izitsha zinempilo futhi zijabulise.
I-Yogurt enamajikijolo: amaprotheni namaprotheni
I-Greek Yogurt, lapho ibhanswa amajikijolo namantongomane, ayigcini ngokunikeza isidlo sasekuseni esicebile samaprotheni kodwa futhi sethula ama-probiotic amahle. Lezi zindlela zokuhlola zisekela i-gut Health, exhunywe emithethweni yesisindo. Ukukhetha i-yogurt ngoshukela ongezelwe omncane kuqinisekisa ukuqala okunempilo kuze kube usuku.
Amaprotheni ancikile: Ukulungiswa kwemisipha kanye ne-satight
Amaprotheni alengayo, kufaka phakathi izinkukhu, inhlanzi, i-tofu, kanye ne-legumes, adlala indima ebalulekile ekugcineni isisindo semisipha ngesikhathi sokunciphisa umzimba ngesikhathi sokunciphisa umzimba. Amaprotheni angenza umuzwa wokugcwala, ukunciphisa ukusetshenziswa kwekhalori ngokuphelele. Ngaphezu kwalokho, umphumela we-thermic wamaprotheni unikela ngokusetshenziswa kwemali yekhalori ngesikhathi sokugaya.
Okusanhlamvu okugcwele: amandla aqinile kanye ne-fiber
Okugcwele okusanhlamvu kunikeza ukukhishwa kwamandla okuqhubekayo ngenxa yokuqukethwe kwabo okuyinkimbinkimbi kwe-carbohydrate. I-fiber izonke okusanhlamvu inyusa amazinga kashukela egazi. I-Quinoa, irayisi elinsundu, futhi ama-oats akhetha ukuguquguquka okuba nomthelela ekudleni okulinganiselayo nokunelisayo.
Amantongomane nembewu: amafutha anempilo kanye nezakhi zomzimba
Amantongomane nembewu kunikeza umthombo ocebile wamafutha anempilo, kufaka phakathi ama-omega-3 fatty acids. Inhlanganisela yamafutha, amaprotheni, kanye ne-fiber kulezi zinto zokudla okudla okugcwele. Kubandakanya izinhlobonhlobo ezinjengama-alimondi, ama-walnuts, kanye nembewu ye-chia kuqinisekisa iphrofayili yezakhi ezahlukahlukene.
Izithelo nemifino: ama-micronutrients nama-antioxidants
Izithelo nemifino akuphansi kwamakhalori kuphela kodwa futhi kugcwele amavithamini abalulekile, amaminerali kanye nama-antioxidants. Uhlu oluvelelayo lwemibala lubonisa uhla oluhlukahlukene lwezakhamzimba ezisekela impilo yonke. Ukufaka okuhlukahlukene kuqinisekisa ukudla okuyindilinga kahle.
Ukwenza izinqumo ezinolwazi mayelana nokudla okunothile okunothile kungaphezu kokubala ikhalori; Kubandakanya ukuqonda umthelela wokuzikhethela ngakunye kwi-metabolism, i-satiety, kanye nempilo yonke. Ngokufaka lokhu kudla ekudleni kwakho ekudleni nasekuqondeni isayensi ngemuva kwabo, ubeka indlela yokunciphisa isisindo kanye nendlela yokuphila eqhubekayo, enempilo.
