John Myers
I-snacking enempilo yokunciphisa umzimba ibaluleke kakhulu njengesidlo ngokwaso. I-snacking yinzuzo enkulu yeekhalori kubantu abaninzi, kwaye ihlala ingabonakali. Ukukhetha i-snacks efanelekileyo kubaluleke kakhulu ukuphumelela ekunciphiseni umzimba.
Amashwamshwam asempilweni ukunciphisa umzimba - ngaba uvumelekile nokuba wenze oko?
Abaninzi bacinga ukuba i-snacking yinto engathandekiyo xa kuziwa ekunciphiseni umzimba. Asiyonyani leyo. Ngama-snacks afanelekileyo usenakho ukunqwenela phakathi. Kubalulekile ukuba zibe ngamashwamshwam asempilweni.
- Kungcono ukucwangcisa kusasa ukuba yiyiphi i-snacks oya kuyitya emini. Ngale ndlela unokunikela ingqalelo ngakumbi ukuba zingaphi izondlo ozityayo kwaye unokufumana umbono ongcono weekhalori ezityiweyo. Cwangcisa amashwamshwam njengoko kunjalo. Oku kunika ukhuseleko kunye nokudimaza ukwenza isono kunye nokutya into engafanelekanga.
- I-snack efanelekileyo iqinisekisa ukuba indlala kunye nokuba neminqweno iyaneliswa. Ngokukodwa ngaphambi kokuzilolonga okanye ngexesha lomsebenzi, amashwamshwam anempilo nawo akunika ithuba lokuzalisa amandla akho.
- Xa ukhetha amashwamshwam, qiniseka ukuba ayinaswekile. Ukuba i-carbohydrates ikwi-snack, kufuneka ngokuqinisekileyo ibe yikhonkco elide. Kwakhona kuphephe amafutha kangangoko. Ukutya okuninzi okune-snack kunamafutha ngakumbi kunokuba kubonakala.
Iziqhamo ezomileyo
Iziqhamo ezomisiweyo kutshanje ziye zawela kwigama elibi ngenxa yokuba zinezondlo ezininzi. Enyanisweni, xa usitya iziqhamo ezomisiweyo, uzibeka esichengeni sokutya ngaphezu kweziqhamo ezitsha.
- Ukuba utya iziqhamo ezomileyo, kufuneka udle kuphela inani elilinganiselweyo. Ngokomzekelo, thelekisa ubungakanani beziqhamo ezitsha onokusitya ngokulula uze ukhethe umlinganiselo ofanayo weziqhamo ezomisiweyo. Akufanele wenze ngaphandle kwabo ngokupheleleyo, kuba iziqhamo ezomisiweyo zineevithamini ezininzi kunye nezondlo.
I-apile kunye nebhanana
Iibhanana nama-apile nazo zinegama elibi. Kodwa oko akunyanzelekanga ukuba kube yinyani.
- Ngelixa i-apile iqulethe malunga ne-70 kilocalories, ibhanana ine-100. Nangona kunjalo, zombini iindidi zeziqhamo ziqulethe iivithamini ezininzi kunye ne-trace elements. Oku kuyinyani ngakumbi kwiibhanana. Ziqulethe i-vitamin B kunye ne-magnesium. I-Magnesium ibaluleke kakhulu kwizihlunu kunye nemithambo-luvo. Enye into edibanisa nokutya isiqhamo kukuba iibhanana kunye neeapile zilungile ekuthatheni.
- Ukongeza kwi-vitamin C eninzi, i-vitamin A kunye ne-vitamin B1 kunye ne-B2, ii-apula nazo zine-pectin. I-Pectin yifayibha yendalo. Kusenza sizive sizele ixesha elide. Uninzi lwe pectin kuma-apile nje ngaphantsi kwesikhumba. Kungcono ukutya ama-apile ulusu lwawo.
- Zombini iapile kunye nebhanana zifikelela kwimvakalelo elungileyo yokuhlutha xa ulambe kancinci.
Yogurt
Iyogathi inokuba sisishwamshwam esisempilweni kwaye esilungileyo xa ingafakwanga iswekile kunye ne-muesli efanelekileyo.
- Qaphela ukuba ukhetha iyogathi ephantsi ngamafutha kangangoko kunokwenzeka. Enye indlela yeyogathi yiquark. Iimveliso zobisi ezimbini zenza amanqaku ngenxa yokuba zineprotheyini eninzi kunye nekhalsiyam eninzi. Iiprotheyini zibaluleke kakhulu ekwakheni izihlunu. Okokugqibela, enye yeenjongo zakho kufuneka ibe kukwakha izihlunu kuba izihlunu zitshisa amanqatha.
- Ungathatha kwakhona iyogathi yakho okanye iquark kunye nawe kwaye uyidibanise nezinye i-snacks. Ngokomzekelo, i-oatmeal engaxutywanga inokuyicoca iyogathi. Iziqhamo ezomileyo okanye amantongomane nazo zifanelekile. Qaphela ukuba ungafaki kakhulu kwi-yogurt yakho.
- Ungayinonga iyogathi yakho ngentwana yeziqhamo ezitsha okanye ezikhenkcezisiweyo. Nditsho nezinto eziswiti ezinje ngeetshefu ezimbalwa zetshokholethi emnyama zinempembelelo encinci kwinani lekhalori kwaye zinokwanelisa umnqweno weelekese.
Ukutya okuluhlaza
Ukuba ufuna ukuyithatha kancinci kwaye kulula, imifuno emitsha ihlala ilungile.
- Ukutya okukrwada kunokuba nayiphi na imifuno kwaye ilungiselelwe ngokufanelekileyo ngaphambi kwexesha kwaye igcinwe efrijini. Imifuno iphinda inikeze iivithamini ezininzi kunye neekhemikhali ze-phytochemicals ezilungileyo zokugaya kunye nezinye iinkqubo emzimbeni, ezifana ne-collagen synthesis.
- Enye inzuzo kukuba unokuthatha lula imifuno kunye nawe emsebenzini. Imifuno emitsha ngokuqhelekileyo inenzuzo yokungasasazi iphunga elinamandla. Ke ukuba awungomlandeli weesandwich ezikhupha ivumba kuyo yonke indawo, imifuno emitsha esikwe ibe yimicu lolona khetho lulungileyo.
- Ikwanencasa ngakumbi ukuba uthi nkxu imicu yemifuno kwidiphu, umzekelo eyenziwe ngamafutha asezantsi equark kunye nemifuno.
ngomane
Amantongomane anika uluhlu olubanzi kakhulu lweentlobo ezahlukeneyo.
- Iindongomane zisempilweni kakhulu kuba zikwangumthombo weeminerali kunye neeasidi ezinamafutha anempilo.
- Nangona kunjalo, ukusetyenziswa kwamantongomane kufuneka kuncitshiswe kuba aqukethe amaninzi amaninzi kwaye ane-calorie ephezulu. Ngokumodareyitha, nangona kunjalo, ziyongezwa kakuhle ekutyeni.
- Kufuneka ulumke kwakhona ukuba unokwaliwa ngamandongomane. Amandongomane asisiqhumiso esiqhelekileyo sokwaliwa.
Isonka esipheleleyo
Ukuba awuyithandi i-snack ngaphandle kwe-carbohydrates konke, akufuneki ukuba wenze ngaphandle kwabo. Kubalulekile ukuba ukhethe ezifanelekileyo.
- Iikhabhohayidrethi ezinde, umzekelo, ziqinisekisa ukuba siziva sihluthi ixesha elide. Kwakhona, umlinganiselo ofanayo wekhabhohayidrethi zomxokelelwane omde uzalisa ngakumbi kunomlinganiselo ofanayo weecarbohydrates ezimfutshane. Zama ukutya isonka esimhlophe esincinci kangangoko kwaye ukhethe ukutya okuziinkozo okanye isonka esiqholiweyo endaweni yoko .
- Unokwenza i-snack ibe nomdla ngakumbi ngemifuno emitsha okanye i-cream cream kunye nemifuno, umzekelo. Kalula nje iqhekeza lesonka kunye ne-granulated cream cheese encinci kwaye udibanise nemifuno emitsha.
- Ukusasazeka kwemifuno okanye izityalo ezitsha ezifana ne-cress okanye i-chives nazo zifanelekile njengezonka zesonka.
Amandla eBhola
Iibhola zamandla zikhawuleza ukulungiselela kwaye zigcinwe kakuhle efrijini. Oko kuthetha ukuba ungagcina impelaveki ukuze ufumane unikezelo lweveki.
- KwiiBhola zamandla uya kufumana amandla agxininisiweyo kumjikelo wezemidlalo okanye usuku lonke lokusebenza. Iibhola zamandla zihlala zibandakanya umxube we-cocoa, i-oatmeal, ibhotela ye-peanut kunye nemihla. Zonke izithako zityunyuziwe kwaye zenziwe kwiibhola. Zikulungele ukuhamba nawe kwaye zisempilweni kakhulu.
