Amaresiphi Okudla Kwasekuseni Kwasekuseni - Yini Ongayidla Ekuseni Ukuze Unciphise Isisindo?

Ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku. Ikakhulukazi kulabo abazama ukunciphisa umzimba. Ukudla ukudla okulungile kwasekuseni kuzokunikeza amandla owadingayo usuku lonke futhi kuvimbele ukudla ngokweqile usuku lonke. Uma ungasidli isidlo sasekuseni, uzizwa ulambile kakhulu kamuva emini, futhi udla kakhulu ngesikhathi sasemini. Kuphinde kwanqunywa ukuthi abantu abangakudli ukudla kwasekuseni bakhetha ukukhetha okungenampilo kakhulu ngokuhamba kwesikhathi. Ezinye izifundo zinqume ukuthi ukudla ukudla kwasekuseni kunganciphisa inani eliphelele lekhalori ngamakhalori angama-400. Uma uzibuza ukuthi yini okufanele udle ekuseni ukuze ulahlekelwe isisindo, hlola uhlu olungezansi. Izindlela zokupheka zokudla kwasekuseni zizokusebenzela.

Yini Ongayidla Ekuseni Ukuze Unciphise Isisindo?

• iqanda

iqandaIngenye yokudla okunempilo futhi okumnandi kakhulu. Ucwaningo luye lwathola ukuthi ukudla amaqanda ngesikhathi sasekuseni kunikeza umuzwa wokusutha. Kuphinde kunciphisa ukuthathwa kwekhalori esidlweni esilandelayo. Igcina ushukela wegazi kanye namazinga e-insulin.

• Iyogathi

Iyogathiinothe ngamaprotheni. Amaprotheni anqanda indlala. Inomphumela ophezulu we-thermic kunamafutha nama-carbohydrate. Igama elithi thermic effect libhekisela ekwenyukeni kwezinga le-metabolic okwenzeka ngemva kokudla.

Esinye sezizathu ezenza ukuthi iyogathi neminye imikhiqizo yobisi isize ekuncipheni yingoba yandisa amazinga amahomoni e-satiety afana ne-PYY ne-GLP-1. Yidle namajikijolo noma ezinye izithelo ukuze ukhulise i-vitamin, amaminerali, kanye ne-fiber okuqukethwe kweyogathi.

• ikhofi

ikhofiIqukethe i-caffeine, ethuthukisa ukuqapha nokusebenza kwengqondo. I-caffeine isheshisa i-metabolism futhi isiza ukushisa amafutha. Futhi inothile ngama-antioxidants anciphisa ukuvuvukala. Ivikela amangqamuzana ahlanganisa imithambo yegazi futhi inciphise ingozi yesifo sikashukela nesifo sesibindi.

• Ama-oats aqoshiwe

Ama-oats aqoshiwe, Kuyinketho yasekuseni enempilo. Yenziwe ngama-oats aphansi futhi iqukethe i-fiber eyingqayizivele ebizwa ngokuthi i-beta-glucan. Le fibre inezinzuzo eziningi. Enye yazo ukusutha. Ukwandisa okuqukethwe kwamaprotheni kwesidlo sasekuseni se-oatmeal, kwenze ngobisi esikhundleni samanzi.

• imbewu ye-chia

imbewu ye-chiakunomsoco. Ingenye yemithombo engcono kakhulu ye-fiber. Amagremu angu-28 embewu ye-chia anikeza amagremu angu-11 efayibha. Ngaphezu kwalokho, enye i-fiber esembewini ye-chia iyifayibha encibilikayo. I-soluble fiber inyusa ukudla okudlula emgudwini wokugaya ukudla futhi ikwenze uzizwe ugcwele. Imbewu ye-Chia nayo iphezulu kuma-antioxidants. Ivikela amangqamuzana kuma-molecule angazinzile abizwa ngokuthi ama-radicals mahhala.

• izithelo zeberry

Amajikijolo afana nama-blueberries, ama-raspberries, ama-strawberries namajikijolo anothile ngama-antioxidants. Inoshukela ophansi kunezithelo eziningi futhi ine-fiber ephezulu. Ukuze udle amajikijolo ngesidlo sasekuseni, yidle neyogathi noma ushizi.

• Amantongomane

Amantongomane Kuwukudla okumnandi, okwanelisayo futhi okunomsoco. Kungukudla okuhle kakhulu okungadliwa ukudla kwasekuseni njengoba kusiza ukuzizwa ugcwele.

Nakuba amantongomane enama-kilojoule amaningi, ucwaningo lubonisa ukuthi wonke amafutha akuwo ayamuncwa. Amantongomane ayaziwa futhi ngokuthuthukisa izici eziyingozi zesifo senhliziyo, ukunciphisa ukumelana ne-insulin nokunciphisa ukuvuvukala.

Amantongomane azo zonke izinhlobo agcwele i-magnesium, i-potassium, namafutha e-monounsaturated, abalulekile empilweni yenhliziyo. Amantongomane owengeza ku-yoghurt, ushizi noma i-oatmeal akhulisa inani lokudla kwasekuseni.

• Itiye elihlaza

Itiye elihlazaKungesinye seziphuzo ezinempilo kunazo zonke ezaziwayo. Iqukethe i-caffeine ethuthukisa i-metabolism futhi iphakamisa isimo sengqondo.

• Izithelo

Izithelo, ezibaluleke kakhulu ekudleni kwasekuseni okunomsoco, ziqukethe amavithamini, i-potassium, i-fiber kanye nama-kilojoule aphansi. Igcwala kakhulu ngenxa ye-fiber ephezulu kanye nokuqukethwe kwamanzi. Yidla izithelo namaqanda, ushizi noma iyogathi. Ikugcina ugcwele amahora ngesidlo sasekuseni esinokulinganisela.

• Imbewu yefilakisi

Imbewu yefilakisiIcebile ku-fiber encibilikayo. Lokhu kukwenza uzizwe usuthi isikhathi eside ngemva kokudla. Yehlisa futhi ushukela wegazi ngokwandisa ukuzwela kwe-insulin. Ukwandisa i-fiber kanye ne-antioxidant okuqukethwe kwesidlo sasekuseni, ungadla ngokungeza i-flaxseed ku-yoghurt noma ushizi.

• Ushizi we-curd

I-curd cheese iwukudla kwasekuseni okuhle kakhulu. Iphezulu amaprotheni, asheshisa imetabolism, inikeza umuzwa wokusutha futhi icindezela ihomoni yendlala i-ghrelin. Ukuncipha kwesisindo ku-fat-fat curd cheese i-conjugated linoleic acid (CLA) iyatholakala. 1 inkomishi ye-curd ushizi inikeza amagremu angu-25 wamaprotheni. Engeza amajikijolo nama-flaxseeds noma amantongomane ukwenza kube nomsoco nakakhulu.

Ukudla Kwasekuseni Ungadliwa

Ngenkathi sidla ukudla, sicabanga ukuthi sizokudlani ngesidlo sasekuseni. Uma ufuna ukuba nesidlo sasekuseni esinempilo futhi esinciphisa isisindo, bheka izindlela zokupheka zokudla kwasekuseni ngezansi.

Amakhekhe Amazambane abhakiwe 

izinto

•  3 amazambane
•  2 wezipuni zamafutha omnqumo
•  Amaqanda ama-2
•  4 wezipuni yogurt
•  Ingxenye yengilazi kafulawa
•  1 amathisipuni kasawoti
•  Ithisipuni likapelepele omnyama
•  1/4 indebe ye-dill
• uhhafu ka-anyanisi

Kwenziwa kanjani?

• Bilisa amazambane bese uwagaya.
• Setha ihhavini kuma-degree angu-170.
• Grate u-anyanisi bese ukhipha amanzi amaningi.
• Faka amazambane no-anyanisi endishini.
• Faka ezinye izithako, ngaphandle kukafulawa, bese uxova inhlama enamanzi.
• Engeza ufulawa ohluziwe. Vumela inhlama ibunjwe ngesandla.
• Hlela ama-pancake amazambane abe yizimo eziyisicaba ngezandla zakho ethreyini yokubhaka ehlanganiswe nephepha elingangenwa amafutha.
• Bhaka kuhhavini imizuzu engu-15 ngaphansi kokulawula. 

Ibhulakufesi Elisheshayo Ejekeni Yokugcwalisa 

izinto

•  5 wezipuni of oatmeal
•  1 ithisipuni yoju
•  3/4 indebe yobisi
•  isigamu sesipuni sesinamoni
•  3 ama-alimondi aluhlaza
•  4 ama-walnuts
•  Isigamu sikabhanana ophakathi
•  1 ithisipuni ye-nutmeg

Kwenziwa kanjani?

• Thatha i-oatmeal embizeni. 
• Faka ubisi kuwo. 
• Bese wengeza isinamoni noju uhlanganise. 
• Yivale ngokuqinile futhi uyishiye esiqandisini ubusuku bonke.
• Hlanza futhi usike ubhanana.
• Gcoba ama-walnuts nama-alimondi abe yizicucu ezinkulu.
• Hlanganisa ama-oats alinde esiqandisini futhi athambekele ngebhanana, ukhukhunathi ogayiwe, ama-alimondi ochotshoziwe nama-walnuts.

Iqanda ku-Muffin Mold

izinto

•  Amaqanda ama-6
•  1 upelepele obomvu
•  ithisipuni likasawoti
•  1 isipuni sepelepele omnyama
•  50 amagremu ushizi omhlophe
•  1 wezipuni ibhotela
•  6 utamatisi we-cherry
•  1 ithisipuni ye-thyme

Kwenziwa kanjani?

• Susa imbewu engxenyeni emaphakathi kapelepele obomvu bese uyiqoba.
• Sika utamatisi we-cherry phakathi. Sika i-feta cheese ibe ama-cubes amancane.
• Gcoba ingaphakathi le-muffin tin ngebhotela noma ngamafutha omnqumo.
• Hlukanisa upelepele, utamatisi kanye noshizi ngokulinganayo ezitsheni. Thela kuzo ngamafutha omnqumo. Faka izinongo nosawoti uhlanganise kahle.
• Hlukanisa amaqanda ethini ngalinye le-muffin. Faka usawoti kanye nopelepele kuwo. Faka kuhhavini oshisayo ngaphambi kuka-180 degrees.
• Pheka amaqanda imizuzu engu-10-15 ngokusho ukunambitheka kwakho. 
• Ngemva kokuyikhipha nokuphumula imizuzu embalwa, yisuse ngosizo lommese ngokuyikhulula ezingxenyeni zokunamathela, uma zikhona.

Amapancake Okusanhlamvu Okuphelele

izinto

•  1 nohhafu inkomishi kafulawa kakolweni ophilayo
•  Amaqanda ama-2
•  1 inkomishi yobisi olunamafutha aphansi
•  1 iphakethe le-baking powder
•  2 wezipuni isiraphu ye-agave
•  4 amaconsi e-vanilla extract

Kwenziwa kanjani?

• Faka amaqanda endishini yokuxuba. Uma uzolungisa ama-pancake amnandi, engeza isiraphu ye-agave ne-vanilla extract bese uphehla kuze kube yilapho uthola uketshezi olufana negwebu elincane.
• Faka ubisi olunamafutha amancane kancane kancane futhi uqhubeke uxuba.
• Hlanganisa ufulawa wekolweni ophelele we-organic kanye ne-baking powder bese wengeza engxubeni ye-liquid ngemva kokuhlunga.
• Shaya uze uthole ingxube efana nekhekhe.
• Shisisa i-pan yakho engagxili, uqaphele ukuthi ungayishisi.
• Uma ufisa, ungaqinisekisa umsebenzi wakho ngokuconsa amaconsi kawoyela angu-1-2, kodwa uma unaka ama-calories owatholayo, uthele isipunu esingu-1 senhlama yamakhekhe epanini elingenawoyela elingenawoyela.
• Ngemva kokuthela inhlama ewuketshezi, vula isitofu kancane.
• Vula i-pancake ephekwe ngakolunye uhlangothi bese upheka ngakolunye uhlangothi ngendlela efanayo.
• Ungasebenzisa uju, isiraphu ye-agave noma isiraphu ye-maple lapho ukhonza. Izithelo ezintsha zingaba zinhle futhi.

Ibhulakufesi Amazambane

izinto

• 3 amazambane abilisiwe
• 1 u-anyanisi
• 3 upelepele oluhlaza
• 3 wezipuni zamafutha
• Amaqanda amathathu
• 4-5 amasoseji

Kwenziwa kanjani?

• Okokuqala, qala ngokusika u-anyanisi bese uwuthosa emafutheni. 
• Sika upelepele oluhlaza namasoseji ube yizicucu ezincane bese uqhubeka nokuthosa.
• Ngemuva kokusika amazambane abe ngama-cubes, engeza bese uqhubeka nokuxuba.
• Hlukanisa amaqanda endishini bese wengeza usawoti, pepper kanye nama-chili flakes bese uhlanganisa. 
• Bese uthele phezu kwamazambane athosiwe bese uvala isivalo sepani bese wehlisa isitofu. Pheka okunye.
• Khona-ke, uthele ushizi we-cheddar ogayiwe bese ukhonza ngokuslayida i-pan epuleti yokukhonza ngaphandle kokushintsha ukuma kwayo ngemva kokuncibilika.

Ibhulakufesi Upelepele Ogazingiwe

izinto

• 2 kg utamatisi onenyama 
• 3 kg wepelepele obomvu 
• 2 kg isitshalo seqanda 
• 1 ikhanda likagalikhi 
• 8-10 upelepele oshisayo 
• Ingxenye yengilazi yamafutha omnqumo nengxenye yengilazi yamafutha 
• Isigamu sesipuni sesipuni sikaviniga 
• usawoti 
• 1 ithisipuni i-cumin 
• 1 ithisipuni ye-thyme

Kwenziwa kanjani?

• Rosa futhi ucwebe upelepele nama-eggplant. 
• Hlanza izikhumba zikatamatisi, uzinqume zibe ama-cubes bese uwafaka ebhodweni. 
• Faka upelepele oshisayo nogalikhi bese uvumela ukuthi ubilise.
• Hlanza izikhumba zikapelepele ogazingiwe kanye nama-eggplant uwaqobe abe yizicucu ezincane, uwaphonse kutamatisi bese uwayeka abile.
• Uma utamatisi ubila kuze kuphele amajusi awo, faka ezinye izithako bese ubilisa eminye imizuzu eyishumi bese ukhipha esitofini.

I-Egg Toast

izinto 

• 1 isinkwa se-wholemeal
• Ushizi kaCheddar 
• utamatisi 
• Amaqanda ama-1 
• Iparsley 
• Chili powder, upelepele omnyama, usawoti

Kwenziwa kanjani?

• Hlukanisa isinkwa phakathi nendawo, ubeke i-cheddar notamatisi phakathi kwayo bese uyipheka ku-toaster.
• Esitsheni, faka iqanda, i-parsley eqoshiwe, ama-flakes abomvu e-pepper, upelepele omnyama nosawoti bese uxuba kahle. Yisakaze phezu kwezinkwa ezithosiwe ngosizo lwebhulashi leqanda, 
• Fry the last egg toast epanini elinemajarini encibilikile.

I-Omelet eluhlaza

izinto

• Amaqanda ama-2
• 1 ithisipuni yebhotela
• 1 u-anyanisi oluhlaza
• I-pinch ye-parsley eqoshiwe
• 1 isipuni basil fresh oqoshiwe

Kwenziwa kanjani?

• Shaya amaqanda kahle, engeza zonke izithako ngaphandle kwebhotela. 
• Faka amafutha akho epanini elishisayo bese uthela ingxube.

I-Avocado Toast

izinto

• 1 ucezu oluncane lwesinkwa esiphelele
• ¼ ukwatapheya
• Amaqanda ama-1
• isigamu sikatamatisi
• Upelepele obomvu, usawoti, pepper

Kwenziwa kanjani?

• Gcoba isinkwa ku-skillet noma ku-toaster. 
• Pheka iqanda epanini elingenawo amafutha bese ulibeka phezu kwesinkwa. 
• Engeza ezinye izithako kuwo.

Isinkwa Seqanda

izinto

• Amaqanda ama-1
• 2 wezipuni ubisi
• 1-2 izingcezu zesinkwa sikakolweni
• 8-10 ama-strawberries
• 1 wezipuni uju

Kwenziwa kanjani?

• Hlanganisa iqanda nobisi bese uxuba izinkwa kusukela ngaphambili kuya emuva. 
• Fry in a non-stick skillet kuze kube nsundu phezulu. 
• Ukunambitheka ngama-strawberries noju.

I-Apple Smoothie

izinto

• 1 nohhafu inkomishi yobisi
• 1 i-apula elibomvu eliphakathi
• Isipuni esisodwa seyogathi
• Ingxenye yengilazi yama-alimondi
• 1/4 ithisipuni isinamoni
• 1 ithisipuni yoju

Kwenziwa kanjani?

• Hlanza isikhumba se-apula elibomvu, osinqume zibe izingxenye ezine ezilinganayo bese ususa izingxenye eziyinhloko.
• Faka ubisi olubandayo ku-blender.
• Faka iyogathi, izingcezu ze-apula, izinhlamvu ze-alimondi, uju kanye nesinamoni obisini.
• Ngemuva kokuxuba zonke izithako ku-blender kuze kube yi-puree, sebenzisa amakhaza ngaphandle kokulinda.

I-athomu 

izinto

• 2 izingilazi zobisi nsuku zonke
• 1 ubhanana omkhulu
• 1 kiwi
• 2 wezipuni ze-nutella
• 1 nengxenye yethisipuni yoju

Kwenziwa kanjani?

• Faka zonke izithako ku-blender bese uxuba kuze kube homogeneous.

Izithenjwa: 1