Ukudla kanye Nezindlela Zokwenza Ukuthola Isisindo Sokudla Kwasekuseni Ekuseni

Kwabanye abantu, ukukhuluphala kunzima njengokuncipha. Ukudla okunekhalori ephezulu kufanele kudliwe ukuze uthole isisindo. Ngiyazi into yokuqala oyicabangayo wukudla okungenamsoco. Ziqhelelanise nalezi ukuze ungoni impilo yakho ngenkathi ukhuluphala. 

Kukhona ukudla okungokwemvelo okunempilo nokunempilo kanye nekhalori ephezulu, okunikeza izakhi ezibalulekile emizimbeni yethu. Ukuze uthole isisindo, lezi kufanele zibe phezulu ohlwini.

Ibhulakufesi elinekhalori ephezulu lingcono kakhulu ekutholeni isisindo. Ukuze wakhe imisipha yemisipha ngenkathi uzuza isisindo, kufanele udle ukudla okunomsoco okuqukethe amanani aphezulu amaprotheni.

Cela "Ukudla okwenza ukhuluphale ngesikhathi sasekuseni” nezindlela zokupheka ezimnandi zasekuseni ezilungiselelwe ngalokhu kudla...

Indlela yokuthola isisindo ngokwemvelo futhi ngokuphepha?

Kubalulekile ukudla kahle nokuzivocavoca ukuze ukhuluphale ngokwemvelo nangokuphepha. Lapho udla kaningi, yidla ukudla okunempilo, okunekhalori ephezulu.

Isibonelo, engeza imbewu ye-chia ku-oatmeal yakho noma imbewu yefilakisi Faka phakathi ukudla okunomsoco, okunekhalori-okuminyene njengokudla

Mangaki amakholori okufanele adliwe ngesidlo sasekuseni ukuze akhuluphale?

ukuthola isisindo Ungadla ama-calories angu-300-500 ngesidlo sasekuseni. Khumbula, into ekahle yokuthola isisindo ukudla ama-calories angu-500 ngaphezulu ngosuku kunokuvamile. Uma udla ama-calories angu-1500 ukuze ulondoloze isisindo sakho, sebenzisa ama-calories angu-2000 ngosuku ukuze ukhuluphale.

Ukudla Kwasekuseni Kwesisindo

Oat

Ama-oats aqoshiweInomsoco futhi iyasiza ekukhuluphaleni. Oats, ubisi, izithelo, iyogathi, njll. Ungalungisa i-oatmeal ngokungeza

imbewu ye-chia

imbewu ye-chiaNaphezu kobukhulu bayo, ingenye yokudla okunomsoco kakhulu. Igcwele i-omega 3 fatty acids, i-fibre namaprotheni, kanye nezinhlobonhlobo zama-micronutrients. Ungakwazi ukuphinda kabili inani lekhalori ngokufafaza ku-yogurt noma i-oatmeal.

Ibhitela lamantongomane

Ibhitela lamantongomaneIwumthombo ocebile wemisoco ehlukahlukene esiza ekuzuzeni isisindo esinempilo. Ungadla ibhotela le-peanut ngokulisakaza esinkwa noma ukulingeza kuma-smoothie.

Iplamu eyomile

Ama-prunes okuzuza isisindo anama-calories amaningi uma kuqhathaniswa namaplamu amasha. Iqukethe inani elihle le-fiber, elengeza inqwaba esitulweni futhi likhulule ukuqunjelwa. umlimiUngadla ukudla kwasekuseni ngokuyengeza esiphuzweni sakho se-smoothie.

Ikhiwane elomile

Amakhiwane omisiwe anama-kilojoule amaningi futhi angenye yezidlo ezingcono kakhulu zokuzuza isisindo. Ingadliwa ukudla kwasekuseni ngokuyingeza ku-oatmeal noma iyogathi.

ukwatapheya

Ngokungafani nezinye izithelo avokadoI-calorie dense. Ibuye icebile kuma-compounds ezitshalo anenzuzo, amavithamini namaminerali.

IGranola

IGranola Iqukethe izingxenye ezimbili eziyinhloko. Lawa ngamantongomane nama-oats. Kuyindlela enhle kakhulu yokuzuza isisindo futhi inikeza amandla.

ubhanana

ubhananaIsebenza ngempumelelo ekutholeni isisindo njengomthombo wamacarbohydrate anempilo. Kunomsoco futhi.

amazambane

amazambaneKunconywa kulabo abafuna ukukhuluphala ngoba kungumthombo wama-carbohydrates kanye nesitashi. Futhi iqukethe i-arginine ne-glutamine, okuyimithombo emihle kakhulu yama-carbohydrate nama-amino acid.

ubisi

ubisiinamafutha agcwele akhuthaza ukukhula kwemisipha. Amaprotheni asebenza njengesakhiwo semisipha emisha. Ukuze uzuze isisindo ngendlela enempilo, kufanele kube isiphuzo esibalulekile sasekuseni.

ushizi

Ushizi uwumkhiqizo wobisi omnandi. Iwumthombo ocebile wamaprotheni ne-calcium. Kuyasiza futhi ukuthola imisipha ethambile kanye nokuqinisa amathambo.

iqanda

Ukwakha imisipha iqanda Ukudla okuhle kakhulu. Kuyasiza ukuthola isisindo ngenxa yenhlanganisela yamaprotheni ekhwalithi ephezulu namafutha anempilo.

Amaresiphi Esidlo Sasekuseni Esimnandi Wokuzuza Isisindo

I-omelet yesoseji kanye noshizi

Amakhalori - 409

izinto

• 1 amaqanda amakhulu
• 3 iqanda elimhlophe
• 3 amasoseji enkukhu agayiwe
• I-cube ye-cheese yembuzi, egayiwe
• usawoti
• Isigamu sesipuni sikapelepele omnyama
• 2 ithisipuni lamafutha omnqumo
• Coriander

Kwenziwa kanjani?

• Shaya iqanda endishini enkulu enosawoti kanye nopelepele.
• Shisisa amafutha epanini. Phenduka ngobumnene amasoseji enkukhu esikiwe cishe iminithi elingu-1.
• Dlulisa amasoseji endishini. Faka amaqanda aphehliwe emafutheni afanayo.
• Spread amaqanda ngokulinganayo. Uma iqanda selivuthiwe, faka amasoseji noshizi ogayiwe.
• Songa iqanda bese upheka emlilweni omncane eminye imizuzwana engu-20.
• Dlulisela epuletini. Gcoba nge-coriander.

I-Peanut Butter Oats

Amakhalori - 472

izinto

• ½ inkomishi oats osheshayo
• 1 inkomishi yobisi lonke
• 1 ubhanana, osikiwe
• 2 isipuni se-peanut butter
• Isandla esingu-1 somisiwe omisiwe, ocwilisiwe
• 1 wezipuni uju

Kwenziwa kanjani?

• Bilisa ubisi bese ufaka ama-oats.
• Pheka kuze kube yilapho ama-oats athambe futhi ubisi lujiyile.
• Khipha esitofini bese udlulisela endishini.
• Faka uju nebhotela lamantongomane. Hlanganisa kahle.
• Hlobisa ngezingcezu zikabhanana kanye namarayisi omisiwe.

Ibhotela lamantongomane kanye ne-Jelly Sandwich

Amakhalori - 382

izinto

• Izingcezu ezi-2 zesinkwa
• 2 isipuni se-peanut butter
• 1 isipuni sikajamu ozikhethele sona

Kwenziwa kanjani?

• Fafaza ibhotela lamantongomane ngokulinganayo ocezwini lwesinkwa.
• Spread ujamu kwesinye isinkwa.
• Vala izinkwa phezu komunye nomunye futhi ujabulele.

Ukwatapheya kanye nesemishi leqanda

Amakhalori - 469

izinto

• 2 ucezu lwesinkwa se-wholemeal
• Ukwatapheya uhhafu, usikiwe
• 2 wezipuni of cottage shizi
• Amaqanda ama-2
• usawoti
• Ingcosana kapelepele omnyama

Kwenziwa kanjani?

• Bilisa amaqanda.
• Gcoba isinkwa bese usakaza nge-cottage shizi ochotshoziwe.
• Engeza izingcezu zikakotapheya ngaphezulu.
• Ekugcineni, faka amaqanda abilisiwe phezulu.
• Fafaza ngosawoti kanye nopelepele.

JABULELA UKUDLA KWAKHO!