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I-snacking ilungile okanye imbi kuwe 

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Izimvo zahlulwe ngokutya.

Abanye bacinga ukuba isempilweni, ngelixa abanye becinga ukuba inokukwenzakalisa kwaye ibangele ukuba utyebe.

Nalu ujongo oluneenkcukacha kwisnacks kunye neziphumo zazo kwimpilo yakho.

Ukutya

Yintoni i-snacking kwaye kutheni abantu besitya?

I-snacking kuxa usebenzisa ukutya okanye iziselo phakathi kwezidlo zakho eziphambili zesiqhelo.

Igama elithi "i-snacks" lihlala lisetyenziselwa ukubhekisela ekutyeni okucutshungulwayo, okunekhalori ephezulu okufana neetshiphusi kunye namaqebengwana.

Noko ke, ukushwamza kuthetha nje ukutya okanye ukusela into ethile phakathi kwezidlo, nokuba ukutya kusempilweni okanye akunjalo ().

Indlala yeyona nto ikhuthazayo emva kokutya, kodwa izinto ezinjengendawo, indawo yokuhlala, ixesha lemini kunye nokufumaneka kokutya nazo zinegalelo.

Enyanisweni, abantu bahlala besitya ukutya okumnandi xa kukho ukutya okumnandi, nangona bengalambanga.

Kolunye uhlolisiso, xa abantu abanale ngxaki babuzwa isizathu sokuba bakhethe amashwamshwam angekho mpilweni, eyona mpendulo ixhaphakileyo yaba sisilingo, esilandelwa yindlala namandla aphantsi ().

Ngaphaya koko, zombini umnqweno wokutya amashwamshwam kunye neziphumo zempilo zokusela amashwamshwam zibonakala zixhomekeke kumntu ngamnye. Izinto eziphembelela amashwamshwam zibandakanya ubudala kunye neenkolelo malunga nokuba umkhuba usempilweni ().

ISISHWANKATHELO

I-snacking ibhekisa ekutyeni okanye ekuseleni ngaphandle kwezidlo eziphambili eziqhelekileyo. Izizathu zokufumana amashwamshwam zibandakanya indlala, ukufumaneka kokutya, kunye nezikhokelo zokusingqongileyo nezentlalo.

Ngaba i-snacking yomeleza imetabolism yakho?

Nangona kucetyiswa ukuba kutyiwe rhoqo iiyure ezimbalwa, ubungqina bezenzululwazi abuxhasi oku.

Uphando lubonisa ukuba ukutya rhoqo akunasiphumo esibalulekileyo kwinani leekhalori ozitshisayo ().

Uphononongo lwabantu abatya inani elilinganayo leekhalori kwizidlo ezibini okanye ezisixhenxe ngosuku alufumananga mahluko kwiikhalori ezitshisiweyo ().

Kolunye uphononongo, abantu abatyebe kakhulu abalandela ukutya okunekhalori ephantsi kakhulu kwiiveki ezi-3 babonise ukuncipha okufanayo kwisantya se-metabolic nokuba batya iikhalori ezingama-800 kwisidlo esi-1 okanye esi-5 ngosuku ().

Ukanti kolunye uphononongo, abafana abakhutheleyo abatya i-snack ephezulu yeprotheyini okanye i-high-carbohydrate ngaphambi kokulala bafumana ukwanda okukhulu kwisantya se-metabolic ngentsasa elandelayo ().

ISISHWANKATHELO

I-snacking rhoqo kwiiyure ezimbalwa ngokuqhelekileyo kucingelwa ukwandisa imetabolism. Nangona kunjalo, uninzi lwezifundo lubonisa ukuba ukutya rhoqo kunempembelelo encinci okanye akukho nto kwimetabolism.

Indlela iSnacking eyichaphazela ngayo iNtlupheko kunye nobunzima

Uphononongo malunga nefuthe lokutya ukutya kunye nobunzima buvelise iziphumo ezixubeneyo.

Iziphumo kumdla wokutya

Indlela amashwamshwam ekuchaphazela ngayo ukuthanda ukutya kunye nokutya akuvunyelwanga ngokubanzi.

Olunye uphononongo luchaze ukuba nangona amashwamshwam ayanelisa ngokufutshane indlala kwaye akhuthaze imvakalelo yokuhlutha, iikhalori zabo azikhutshelwanga kwisidlo esilandelayo.

Oku kubangela ukwanda kwekhalori kwimihla ngemihla ().

Ngokomzekelo, kwisifundo esithile, amadoda atyebileyo atye i-snack ye-calorie ye-200 kwiiyure ze-2 emva kwesidlo sakusasa agqiba ukutya kuphela i-100 yeekhalori ezimbalwa kwisidlo sasemini ().

Oku kuthetha ukuba ukutya kwabo kwekhalori kunyuswe malunga neekhalori ezili-100.

Kolunye uphononongo olulawulwayo, amadoda atyebileyo atya amashwamshwam amathathu aneproteni, amafutha, okanye iicarbohydrates iintsuku ezintandathu ().

Amanqanaba abo okulamba kunye nekhalori epheleleyo ayitshintshi ukusuka kwiintsuku xa bengadli ukutya okutyayo, okubonisa ukuba i-snacks yayinempembelelo engathathi hlangothi ().

Nangona kunjalo, uphando luye lwabonisa ukuba i-snacking inokunceda ukunciphisa indlala (, , ).

Kolunye uphononongo, amadoda atya i-snack bar ephezulu kwiprotheyini kunye nefayibha anamazinga asezantsi ehomoni yendlala kunye namanqanaba aphezulu ehomoni yesatiety ye-GLP-1. Baphinde bathatha umyinge we-425 yeekhalori ezimbalwa ngosuku ().

Olunye uphononongo lwabafazi abangama-44 abatyebileyo okanye abatyebileyo baqaphele ukuba i-snack yokulala ephezulu kwiprotheyini okanye i-carbohydrates ikhokelele ekunciphiseni indlala kunye nokuziva ukhuluphele ngentsasa elandelayo. Nangona kunjalo, amanqanaba e-insulin ayephezulu ().

Ngokusekelwe kwezi ziphumo zahlukeneyo, kubonakala ukuba umphumo wokutya ukutya uxhomekeke kumntu kunye nohlobo lwe-snack esetiweyo.

Iziphumo kubunzima

Uninzi lophando lubonisa ukuba i-snacking phakathi kokutya ayichaphazeli ubunzima (,).

Sekunjalo, uphando oluthile lubonisa ukuba ukutya okuneprotheyini eninzi, i-fiber-fiber snacks kunokunceda (,).

Ngokomzekelo, uhlolisiso lwabantu abali-17 abanesifo seswekile luye lwabonisa ukuba ukutya amashwamshwam aneprotheyini eninzi kunye neecarbohydrates ezicothayo ukwetyisa, kukhokelele ekunciphiseni ubunzima obuziikhilogram eziyi-2,2 kwiiveki ezi-1.

Kwelinye icala, olunye uphononongo kubantu abatyebe kakhulu okanye abanobunzima obuqhelekileyo bafumanise ukuba ukutya kancinci kunokukhokelela ekulahlekeni kobunzima obucothayo okanye kwanokuzuza ubunzima (, ).

Kolunye uphononongo, amadoda angama-36 abhityileyo anyuse i-calorie yawo nge-40% ngokutya iikhalori ezigqithisileyo ngendlela ephakathi kwe-snacks yokutya. Baye bafumana ukwanda okukhulu kwesibindi kunye nesisu esiswini ().

Olunye uphando lubonisa ukuba ixesha lokutya linokuchaphazela utshintsho lobunzima.

Uphononongo lwabafazi abancinci be-11 bafumanisa ukuba ukutya i-snack ye-calorie ye-190 kwi-23: i-00 ntambama kunciphisa inani lamafutha abatshise kakhulu kunokuba batye i-snack efanayo kwi-10: 00 ekuseni ().

Iziphumo ezixubeneyo zibonisa ukuba iimpendulo zobunzima ekutyeni zinokwahluka phakathi kwabantu kunye nexesha lemini.

ISISHWANKATHELO

Iziphumo ezixubeneyo zophononongo zithetha ukuba ubunzima kunye neempendulo zomdla ekutyeni ziyahluka phakathi kwabantu, kunye nexesha lemini.

Iziphumo kwiswekile yegazi

Nangona abantu abaninzi bakholelwa ukuba kuyimfuneko ukutya rhoqo ukugcina amanqanaba eeshukela egazi ezinzile yonke imini, oku akusoloko kunjalo.

Enyanisweni, uphando lwabantu abanesifo sikashukela sohlobo lwe-2 lufumanise ukuba ukutya izidlo ezibini nje ezinkulu ngosuku kukhokelela ekunciphiseni iswekile yegazi, ukuvakalelwa ngcono kwe-insulin, kunye nokunciphisa umzimba.kubaluleke ngakumbi kunokutya amaxesha amathandathu ngosuku ().

Olunye uphononongo luchaze ukuba akukho mahluko kumanqanaba eswekile yegazi xa umlinganiselo ofanayo wokutya udliwe njengokutya okanye izidlo kunye namashwamshwam (, ).

Ngokuqinisekileyo, uhlobo lwe-snack kunye nesixa esidliwayo zizinto eziphambili ezichaphazela amanqanaba eswekile yegazi.

I-carb ephantsi, i-high-fiber snacks ibonise ngokuqhubekayo umphumo oncomekayo kwishukela legazi kunye namanqanaba e-insulin kune-high-carb snacks kubantu abanesifo seswekile kunye nabangenayo (, , , ).

Ukongezelela, ukutya okunamafutha amaninzi kunokuphucula ulawulo lweswekile yegazi (,).

Kuphononongo lwamadoda angama-20 anempilo, ukutya i-protein ephezulu, i-carb ephantsi yobisi i-snack ekhokelela kwisidlo eside ngaphambi kwesidlo esilandelayo, xa kuthelekiswa ne-high-carb yobisi okanye ijusi ye-orange ().

ISISHWANKATHELO

Akukho mfuneko yokutya i-snack ukugcina amanqanaba eswekile yegazi esempilweni. Ukutya amashwamshwam aneprotheyini eninzi okanye ifayibha yonyusa amanqanaba eswekile yegazi ngaphantsi kunokutya amashwamshwam aphezulu kwiicarbohydrates.

Inokuthintela indlala eyingozi

I-snacking isenokungamlungeli wonke umntu, kodwa ngokuqinisekileyo inokunceda abanye abantu baphephe ukuziva belambile.

Xa uhamba ixesha elide ungatyi, unokulamba kangangokuba ekugqibeleni utye kakhulu.

Ukutya okutyiwayo kunokunceda ukugcina amanqanaba akho okulamba kwindawo elinganayo, ngakumbi ngeentsuku apho izidlo zakho zihlukaniswe ngakumbi.

Nangona kunjalo, kubalulekile ukwenza ukhetho olunempilo lwe-snack.

ISISHWANKATHELO

Ukutya i-snack kungcono kunokuzilambisa ngokwakho. Oku kunokukhokelela ekukhethweni kokutya okungalunganga kunye nokutya okugqithisileyo kwekhalori.

Iingcebiso ngokutya okunempilo

Ukufumana okuninzi kwisnacks zakho, landela ezi zikhokelo:

  • Ubungakanani bokutyiwa. Ngokubanzi, kungcono ukutya amashwamshwam anika malunga nama-200 eekhalori kunye nobuncinci i-10 grams yeprotheyini ukukunceda uhlale ugcwele kude kube kukutya kwakho okulandelayo.
  • Rhoqo. Inani lakho lee-snacks liyahluka ngokuxhomekeke kwinqanaba lomsebenzi wakho kunye nobukhulu besidlo sakho. Ukuba ukhuthele kakhulu, ungakhetha i-snacks ezi-2 ukuya kwezi-3 ngosuku, ngelixa umntu ohleliyo uya kwenza ngcono ngokutya oku-1 okanye kungabikho.
  • Ukuphatheka. Hlala nawe xa uthenga okanye uhamba xa kukho ugwayimbo lokulamba.
  • I-snacks yokuphepha. I-snacks ecutshungulwayo ephezulu kwiswekile inokukunika amandla amafutshane, kodwa uya kulamba ngakumbi kwiyure okanye ezimbini kamva.

ISISHWANKATHELO

Xa u-snacking, qiniseka ukuba utya iintlobo ezifanelekileyo kunye nezixa zokutya ukuze unciphise indlala kwaye uphephe ukutya kakhulu kamva.

I-Snacks esempilweni enokutyiwa

Nangona zininzi iisnacks ezipakishiweyo kunye neebhas zikhona, kungcono ukhethe ukutya okunesondlo.

Ngumbono olungileyo ukubandakanya umthombo weprotheyini kwisnack yakho.

Ngokomzekelo, i-cottage cheese kunye ne-hard cheese iboniswe ukuba igcine iiyure ().

Ukongezelela, i-snacks ephezulu-fiber efana ne-peanuts inokunciphisa ukutya kwakho kunye nomthamo wokutya okutyayo kwisidlo sakho esilandelayo (, ).

Nazi ezinye ezimbalwa:

  • itshizi yomtya
  • izilayi zemifuno entsha
  • Imbewu yeentyatyambo zelanga
  • i-cottage cheese eneziqhamo

ISISHWANKATHELO

Ukukhetha amashwamshwam asempilweni aphezulu kwiprotheyini kunye nefiber kunceda ukunqanda indlala kwaye kukugcina uhluthi iiyure ezininzi.

Umgca osezantsi

I-snacking inokuba luncedo kwezinye iimeko, umzekelo ukuthintela indlala kubantu abadla ngokutya kakhulu xa behamba ixesha elide ngaphandle kokutya.

Nangona kunjalo, abanye banokwenza ngcono ngokutya ezintathu okanye ngaphantsi.

Ekugqibeleni, lukhetho lobuqu ngokwenene. Ukuba uza kutya, qiniseka ukuba ukhetha ukutya okunempilo okukuzalisa kwaye kukuzalise.

24 IiSnacks eziKhawulezayo nezimnandi zePaleo

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Ukutya kwe-paleo kuyindlela ethandwayo yokutya okungabandakanyi ukutya okucutshungulwayo, iswekile esulungekileyo, iinkozo, i-sweeteners yokwenziwa, ubisi, kunye nemifuno ().

Yenzelwe ukulinganisa indlela ookhokho babantu ababesitya ngayo, kodwa ngokujija kwale mihla.

Ekubeni ukutya kwe-paleo kungabandakanyi ukutya okuninzi okuthandwayo, ukufumana i-paleo-friendly friendly snacks kunokubonakala kungumsebenzi onzima. Ngethamsanqa, unokonwabela ukutya okuninzi okuthengiweyo kunye nokwenza ekhaya kwi-paleo diet.

Ukongezelela, ngelixa ngokuqhelekileyo kuyamkelwa ukuba ukutya kwe-paleo kuphakathi kwemveliso yezilwanyana, kukho ininzi yezityalo ezinomsoco ezisekelwe kwi-paleo ezifumanekayo.

Nazi ii-snacks ezingama-24 ezilula kwaye ezihlwabusayo ezifanelekileyo kwi-paleo diet.

Sibandakanya iimveliso esicinga ukuba ziya kuba luncedo kubafundi bethu. Ukuba uthenga ngamakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Iialmondi ezigcadiweyo kwifama

zi-snack eziphathwayo kunye nezondlo ezinokuthi zonwabele abo balandela i-paleo diet.

Nangona kunjalo, ukutya ii-almonds ezithosiweyo kunokuba mnandi ekuhambeni kwexesha. Ukuzama into entsha, yenza ibhetshi ekhawulezayo yeealmondi ezinencasa ye-paleo-friendly-flavored ranch kwintuthuzelo yekhitshi lakho.

Hlanganisa nje iikomityi ezi-4 (iigram ezingama-564) ze-almonds ekrwada kunye neepunipopu ezi-4 zeoli yeoli, i-1 icephe ye-yeast yesondlo, i-pinch ye-paprika kunye ne-1 ithispoon nganye yetyuwa, i-powder garlic, i-anyanisi powder, i-dill eyomileyo, i-chives eyomileyo kunye neyomileyo. iparsley.

Bhaka kwi-335 ℉ (163 ℃) imizuzu engama-20-25, uvuselela ngamanye amaxesha ukukhusela ukutshisa.

2. Ibhotolo yeCashew kunye neBlackberry Chia Pudding

zizityebi kwizondlo, kuquka i-fiber, i-anti-inflammatory omega-3 fatty acids, kunye neeminerali ezifana ne-calcium, i-magnesium, kunye ne-phosphorus ().

I-Chia pudding sisishwamshwam esimnandi nesigcwalisayo se-paleo-friendly onokuthi ukonwabele nanini na. Ukudibanisa imbewu ye-chia kunye nezithako ezityebileyo kwezondlo ezifana namaqunube amnyama kunye nebhotolo yecashew konyusa ngakumbi izibonelelo zempilo zesi sidlo.

Ukwenza i-chia pudding, hlanganisa i-2 tablespoons imbewu ye-chia kunye ne-1/2 indebe (125 ml) yobisi olungeyiyo yobisi kwi-jar kwaye uvuselele. Yongeza isiraphu ye-maple okanye i-vanilla extract ukunambitha kwaye uvumele i-pudding ihlale efrijini yakho ubuncinane iiyure ezi-6 ukuvumela imbewu ukuba ifunxe ulwelo.

Phezulu ngepunipoon yebhotela ye-cashew kunye ne-blackberries entsha ye-snack enencasa kunye nesondlo.

3. Iiprotheyini ezinobungane bePaleo

Nangona iiprotheyini ezininzi zinezithako ezingavumelekanga kwi-paleo yokutya, iiprotheyini ezininzi ezinempilo, ezinobuhlobo be-paleo ziyafumaneka ukuze zilungele ukuhamba-ukuhamba.

Ngokomzekelo, iiBars ze-Primal Kitchen Collagen Bars, ii-Bulletproof Collagen Protein Bars, ii-Rx Bars, ii-Epic Performance Bars, kunye nee-Patterbars zinokutyiwa kwi-paleo diet.

Gcina ukhumbule ukuba imivalo equkethe i-peanuts okanye ibhotela ye-peanut ayivumelekanga xa ilandela ukutya kwe-paleo kuba i-peanuts ithathwa njenge-legume (3).

4. Iziqhamo ezipheleleyo

Ii-apula ezipheleleyo, iipereyi, iibhanana kunye neeorenji zenza ukutya okulula okuphathekayo ukuba ulandela ukutya kwe-paleo. Iziqhamo zizityebi kwifiber kunye neekhompawundi zezityalo ezinamandla ezinceda ukunciphisa ukudumba kunye nokunciphisa umngcipheko wesifo esingapheliyo ().

Ukongezelela, ukongeza iziqhamo ezitsha ekudleni kwakho kunokukunceda ukuba ulahlekelwe ngamafutha amaninzi kunye nokugcina ubunzima bomzimba obunempilo ngokuhamba kwexesha (,).

Isiqhamo sinokudityaniswa nokunye okunempilo, okuzalisa ukutya okufana namandongomane, imbewu okanye ibhotolo yendongomane kwaye kulula ukonwabela xa uthenga, ekhaya okanye emsebenzini.

5. Iavokhado egalelwe isaladi yeqanda

Iiavokhado ziyaziwa ngomthamo wazo wezondlo onomtsalane kunye .

Ngokomzekelo, ukusetyenziswa kwe-avocado kudibaniswa nokunciphisa ubunzima, iswekile yegazi, kunye nesifo senhliziyo esiyingozi njenge-LDL (embi) i-cholesterol (,).

Amaqanda nawo anezondlo ezininzi kwaye anokunciphisa indlala, azinzise iswekile esegazini kwaye andise iHDL (elungileyo) cholesterol (, )

Ukudibanisa ezi zimbini ngokufaka isiqingatha seavokhado kunye namacephe ambalwa esaladi yeqanda kwenza i-snack enesondlo, i-paleo-friendly eqinisekileyo ukukugcina ugcwele iiyure.

6. Izinti zaseTurkey

Uninzi lweevenkile kunye neevenkile ezithengisa ukutya zithengisa iintonga ze-snack ezenziwe nge-ground turkey, iziqholo, kunye ne-collagen yokugqoka, yonke into e-paleo-friendly.

I-Turkey ngumthombo obalaseleyo weprotheyini, iivithamini ze-B kunye neemaminerali, ezifana ne-zinc kunye ne-selenium (11).

I-brand ye-Paleovally inikezela ngeentonga ze-turkey ezenziwe kwi-turkey ephakanyisiweyo edlelweni, enokuthi iqulethe i-omega-3 fatty acids enenzuzo ngakumbi kune-turkey eqhelekileyo (12).

7. I-coconut iyogathi iparfait



Nangona i-yoghurt esekwe ebisi ingavumelekanga kwi-paleo yokutya, i-coconut yoghurt ingasetyenziselwa ukwenza i-parfait eyenza i-snack enkulu. I-coconut yoghurt ingaba phezulu kumafutha kunye neekhalori, kodwa ngenxa yokuba izalise, unokufuna kuphela isixa esincinci ukwanelisa ukulamba kwakho.

Ukongezelela, i-coconut yogurt iqulethe ibhaktheriya enenzuzo exhasa impilo yakho yokugaya (,).

Khangela iyogathi yekhokhonathi engenaswekile kunye nenye imigangatho yeyogathi enamajikijolo amatsha, imbewu yethanga, i-cocoa nibs, kunye neeflakes zekhokhonathi ezingenaswekile ukwenzela iparfait etyebileyo, ipaleo-friendly.

8. Iibhotshi zeBhanana zeAlmond

sisiqhamo esiphathwayo esipakishwe ngefiber, ivithamin C, ivithamin B6, ipotassium, imagnesium kunye nemanganese ().

Ukwenza i-snack emnandi kwaye eyanelisayo, yinqumle ubude obuphakathi kwebhanana kwaye ugubungele isiqingatha ngasinye ngepunipoon yebhotela ye-almond. Indibaniselwano yebhanana enefiber etyebileyo kunye neprotein eneprotein yealmond butter yenza i-snack eyanelisayo ye-paleo dieters.

Fafaza ngezithako ezongezelelweyo ezifana ne-coconut flakes engenaswekile, ityuwa, i-cocoa nibs, i-sinamon, okanye i-paleo-friendly granola ukwenzela ukunyusa i-crunch kunye ne-flavour.

9. Iibha zekhokhonathi-cashew ezenziwe ekhaya

Ukwenza ii-snack bar zakho ezivunyiweyo ze-paleo akufuneki kube nzima. Ukugxila kwiiresiphi zesithako esilinganiselweyo ngundoqo ekongeni ixesha ekhitshini.

Ukwenza iicashew zekhokhonathi, dibanisa ikomityi enye (1 grams) iicashews ekrwada, 120 ikomityi (1,5 grams) date pitted dates, 340/3 ikomityi (4 grams) coconut flakes unsweetened coconuts kunye necephe eli-64 le-oyile yekhokhonathi enyibilikisiweyo kwaye udibanise nesantya esiphezulu. blender de kube yintlama erhabaxa iifom.

Cinezela umxube kwi-pan efakwe ngesikhumba kunye nefriji uze uqine. Sika ube ngamaqhekeza kwaye ujabulele.

10. Iinkozo zeCashew Cheese Crackers

Ngokukhula kokuthandwa kokutya okungekho ngqolowa, iinkampani ezininzi zenza ii-crackers ezingenazinkozo ezilungele i-paleo dieters.

Iicrackers ezenziwe ngomgubo we nut kunye necauliflower ziyafumaneka kwiivenkile ezithengisa ukutya ezikhethekileyo nakwi-intanethi.

Yenza idiphu yetshizi engenalo ubisi ukuhamba kunye nabaqhekezi bakho ngokuxuba i-cashews, ityuwa, ipepile, imvubelo yesondlo, kunye neziqholo ozikhethayo ngamanzi amancinci kwiprosesa yokutya de ifikelele kwi-hummus-like consistency.

11. Iibhatata zeeavokhado ezithotywayo

zilayishwe ngezakhamzimba kunye neekhompawundi zezityalo ezifana ne-beta-carotene, i-pigment enamandla enokunciphisa ingozi yezifo ezifana nesifo senhliziyo kunye nomhlaza othile (, ).

Izilayi ezibhityileyo zebhatata zinokuthatha indawo emnandi yesonka esekwe kwinkozo kwabo balandela ukutya kwepaleo. Kalula nje i-1/2 intshi (1,3 cm) yeqhekeza lebhatata kwaye uyiqhole kwi-400 (204℃) kwi-oven imizuzu engama-20.

Phezulu nge-fiber-rich avocado slices, ityuwa yolwandle, kunye ne-pepper flakes ebomvu kwi-snack enentliziyo.

12. Iintonga zeVeggie eziNtsha kunye neDip yaMahala yobisi



Ungayisika imifuno emitsha njengeminqathe, iikomkomere, izucchini, isilimo esidliwayo esinamagatsha anamanzi kunye neepepile ukuze ufumane iinkuni ezifanelekileyo ezenza ukutya okumnandi.

Le mifuno ingenayo i-starchy ineekhalori eziphantsi kodwa iphezulu kwiivithamini, iiminerali kunye ne-antioxidants, ezenza ukhetho olunempilo lokutya.

Enyanisweni, i-carrots kunye ne-pepper ebomvu ichazwa njengemifuno "yamandla", oku kuthetha ukuba babonelela nge-10% okanye ngaphezulu kwe-17 izondlo ezahlukeneyo nge-100-calorie ekhonza ().

Dibanisa iintonga zeveggie kunye nediphu engenanto yobisi eyenziwe nge coconut iyogathi, idill entsha, umgubo wegalikhi, ityuwa kunye nepepile.

13. Inkukhu isaladi kwiitshiphusi ibhatata

Isaladi yenkukhu eyenziwe ngemayonesi kunye nemifuno emnandi imnandi yodwa kodwa ingcono xa ihanjiswa ngeetshiphusi zebhatata ezikrunekayo.

Ukwenza iitshiphusi zakho zebhatata, uphose imijikelo yetapile eswiti encinci, emva koko ubhake kwi-425℉ (218℃) imizuzu engama-20, ujike emva kwemizuzu eli-10 ukunqanda ukutshisa.

Xa sele upholile, phakamisa iitshiphusi zebhatata kunye ne-spoonful yesaladi yenkukhu kwi-snack eneprotheyini ecebileyo, evunyiweyo ye-paleo.

14. I-Paleo Guacamole Tortilla Chips

Nangona iitshiphusi ze-tortilla ezenziwe ngeenkozo ezifana nombona okanye ingqolowa azihambi xa ukwi-paleo diet, ezinye iindidi zifanelekile kwi-paleo dieters.

Umzekelo, iitshiphusi ze-tortilla ze-Siete azikhozinkozo kwaye zenziwe ngezithako ezinobuhlobo njenge-cassava, imbewu ye-chia, kunye nomgubo wekhokhonathi.

Bhanqa iitshiphusi zakho zetortilla kunye ne-guacamole ukuze ufumane ishwamshwam elimnandi nelifanelekileyo.

15. IiSandwitshi zeApile kunye neCashew Butter

Ii-apile ziziqhamo ezinesondlo ezityebileyo kwifiber, ivithamin C kunye nepotassium ().

nazo zizityebi kwi-antioxidants, kuquka i-chlorogenic acid, i-quercetin, i-catechin kunye ne-phloridzin, zonke ezinokuthi zincede ukunciphisa umngcipheko wezifo ezingapheliyo, kubandakanywa nentliziyo kunye nezifo ze-neurodeergenerative kunye nomhlaza othile ().

Ukwenza isnack esimnandi, esiphathwayo, sika ii-apile ezicoliweyo zibe yimijikelo eshinyeneyo, emva koko uphezulu ngepopi yebhotolo yecashew. Phezulu imijikelo ngesinye isilayi ukwenza isangweji. Gquba emacaleni eesantiki kwi-coconut flakes emihle okanye i-cashews eqoshiwe yokuthungwa okongeziweyo.

16. I-salmon ekhonkxiweyo phezu kwemifuno



I-Salmon ngumthombo ogqwesileyo wezondlo, kuquka iprotheni, i-omega-3 fatty acids, i-vitamin B12 kunye ne-selenium. Nangona kunjalo, umzamo wokupheka isalmon entsha yenza ukuba kungabi lula ukwenza ishwamshwam elikhawulezayo (21).

Ngethamsanqa, uphawu lweWild Planet enkonkxiweyo isalmon yasendle lukhetho olufanelekileyo lokutya.

Jabulela i-salmon ebhedini yemifuno, njenge-arugula, isipinashi, okanye i-watercress, ukudibanisa okunempilo, i-paleo snack.

17. ICoconut Cacao Protein Shake

Iiprotein shakes yindlela elula yokudibanisa izithako ezininzi ezinomsoco kwisiselo esinye esifanelekileyo.

Ukwenza i-paleo-friendly protein shake, dibanisa ikomityi eyi-1,5 (354 ml) yobisi lwekhokhonathi, icephe eli-1 letshokholethi engenaswekile, efana ne-ertyisi okanye iprotein ye-hemp, ibhanana engumkhenkce e-1, icephe eli-1 lebhotolo yekhokhonathi kunye necephe eli-1 lecocoa lomgubo kwi-blender enesantya esiphezulu. .

Blend de ifikelele kwi-consistency egudileyo kwaye ujabulele.

18. Amaqanda abilisiwe kunye nemifuno

I-porridges enzima yinto efanelekileyo yokukhetha i-snack kubantu kwi-paleo yokutya. Amaqanda apheleleyo awaqukethe kuphela iprotheni, amafutha anempilo, iivithamini kunye neeminerali, kodwa kunye nenani le-antioxidants, kuquka i-lutein, i-ovalbumin kunye ne-beta-cryptoxanthin ().

Ukudibanisa iqanda elibilisiwe okanye ezimbini kunye neentonga zemifuno ezityebileyo zefiber yenza i-snack efanelekileyo enokukunceda uhlale ugcwele phakathi kokutya, okunokukhuthaza ukunciphisa umzimba (, ).

19. Isaladi ye-tuna kwi-pickle chips

I-tuna ekheniweyo okanye epakishweyo yimveliso enokwanelisa iminqweno phakathi kokutya. Gcoba isaladi yetuna eyenziwe ngemayonnaise, i-celery enqunqiweyo kunye netswele elisikiwe elicolekileyo phezu kwepickle chips ukwenzela ukutya okunencasa.

Xa uthenga ityhuna, khetha iinkampani eziloba ngepole kunye neline okanye iitroli, njengoko ezi ndlela zinempembelelo encinane kubomi baselwandle kunezo zixhaphake kakhulu ezisebenzisa iisenes neentambo ezinde ().

20. I-Paleo Energy Cookies

Iikuki azidingeki ukuba zipakishwe ngeswekile kunye nezinye izithako ezinokuthi zingabikho sempilweni. Enyanisweni, unokuthenga ii-cookies ezivunyiweyo ze-paleo okanye uzenzele ngokwakho.

Iivenkile zokutya ezikhethekileyo zithengisa iimpawu ezifana ne-Go Raw, eyenza i-cookies ye-superfood enezithako ezifana nekoko, i-coconut kunye nembewu yesesame enokonwatyelwa njenge-snack eswiti ekuhambeni.

Unokufumana iiresiphi ze-paleo energy cookie kwi-intanethi kunye nezithako ezifana neebhanana, imbewu yethanga, i-walnuts, iintliziyo ze-hemp kunye neerasentyisi.

21. Inkukhu kunye neSobho yemifuno



Isitya sesobho senkukhu kunye nemifuno yi-snack eyanelisayo enokuyonwabela naliphi na ixesha lemini. Ukongeza, ukwenza isuphu yenkukhu kunye nemifuno ekhaya kukunika ukulawula oko kungena kuyo.

Ukwenza isobho esilula senkukhu kunye nemifuno, faka inyama yenkukhu eseleyo epanini kunye nemifuno emitsha, i-carrots eqoshiwe kunye ne-anyanisi, ityuwa, ipepper kunye namanzi aneleyo okugubungela. Gcoba ubuncinane iiyure ezimbini ukuze wenze umhluzi onencasa.

Gcoba umhluzi - ukugcina imifuno kunye nenyama yenkukhu kwi-carcass - kwaye udlulisele umhluzi odibeneyo kwi-sauce.

Yongeza imifuno oyikhethayo, yizisa kwi-thumba kwaye unciphise ubushushu ukuze udibanise. Pheka iyure ukwenzela ukuba incasa ifake umhluzi kwaye imifuno ibe yithenda ngaphambi kokuba uyonwabele.

22. I-Collard Green Spring Rolls

Ukongeza imifuno eninzi ekudleni kwakho kubalulekile kwimpilo yakho yonke. Enyanisweni, ukutya kuhambelana nobunzima bomzimba obuphantsi kunye nomngcipheko oncitshisiweyo wezifo ezininzi ezingapheliyo ezifana nesifo senhliziyo kunye nesifo sikashukela ().

Ukwenza i-snack eyonwabileyo usebenzisa imifuno eyahlukeneyo, gubungela izaqathe ezisikiweyo, i-pepper, ukhukhamba kunye no-anyanisi obomvu kwiqabunga eliluhlaza le-collard. Unokongeza umthombo weprotheni, njengentlanzi okanye inkukhu, ukudibanisa ngakumbi ukuzalisa.

Gxuma imiqulu yakho yasentwasahlobo kwiisosi ezinobuhlobo be-paleo, ezifana ne-almond butter sauce, i-mayonnaise eqholiweyo, okanye i-guacamole, ukugqiba i-snack.

23. IiPlatain Chips ezine-Dairy-Free Queso

I-Platains zizihlobo ze-starchy zebhanana ezinokusetyenziswa kwiiresiphi ze-paleo ezinencasa. Zizityebi kwi-vitamin C, i-vitamin B6, i-potassium kunye ne-magnesium (26).

Esi siqhamo sinokwenziwa kwiitshiphusi ezomeleleyo ezibamba idiphu eninzi kuneetshiphusi eziqhelekileyo. Iichips zePlantain ezenziwe nge-paleo-friendly oils ezifana necoconut kunye ne-avocado oils, njengeBarnana Stripe, inokufumaneka kwiivenkile ezithengisa ukutya ezikhethekileyo okanye kwi-intanethi.

Zidibanise ne-cashew-based guacamole okanye i-queso ye-snack emnandi yobisi.

24. Paleo “Oatmeal”

I-oatmeal yemveli eyenziwe kwi-oats ayivumelekanga xa ulandela i-paleo yokutya iphethini. Endaweni yoko, unokwenza i-oatmeal ene-nutrient-dense, engenazinkozo usebenzisa izithako ezinobungane.

Ukwenza i-paleo oatmeal, xuba ikomityi enye (1 ml) yobisi lwekhokhonathi, 237/1 ikomityi (4 grams) umgubo wealmond, 28/1 ikomityi (4 grams) yekhokhonathi engacolwanga yaswiti, icephe eli-20 leflaxse yomhlaba, ithispoon yeoli yekhokhonathi, 1/1 ithisipuni i-vanilla extract, kunye ne-1/2 ithisipuni yesinamoni epanini.

Yizisa kwi-thumba ide ibe yingqimba ukuhambelana okufunayo. Phezulu ngeziqhamo ezitsha, ibhotolo yendongomane, iyogathi yekhokhonathi, umgubo wecocoa okanye i-cocoa nibs yokongeza incasa.

Umgca osezantsi

Nangona ukuthintela ukutya okuthile, okunje ngobisi, iinkozo, kunye neemveliso ezicutshungulwayo, ungathenga okanye ulungiselele iinketho ezininzi ezisempilweni nezimnandi zePaleo.

Abo banezithako ezipheleleyo, ezinomsoco ezifana nemifuno, iziqhamo, amantongomane, imbewu, kunye nokuzalisa iiprotheni zihlala zilolona khetho.

Zama ezinye ze-snacks ezimnandi ezidweliswe ngasentla ukongeza incasa kunye neentlobo ezahlukeneyo kwipatheni yakho yokutya ye-paleo.

Amashwamshwam eOfisi angama-33 asempilweni okukugcina unamandla kwaye unemveliso

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UAlice Garnier
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Ukutya amashwamshwam anesondlo ngexesha lomsebenzi kunokukunceda uhlale unamandla kwaye unemveliso.

Nangona kunjalo ukufumana imibono ekulula ukuyilungisa, enempilo, kunye ne-snack ephathekayo kunokuba nzima.

Nazi iisnacks ezingama-33 ezilula nezisempilweni zomsebenzi.

1. Amantongomane kunye neziqhamo ezomisiweyo

Amantongomane kunye neziqhamo ezomisiweyo zenza umxube ophilileyo, ongenakonakala we-snack.

Le combo yokuzalisa inokulinganisela okulungileyo kuzo zonke ezintathu ze-macronutrients, kunye namafutha anempilo kunye neprotheni evela kumantongomane kunye ne-carbs kwiziqhamo ezomisiweyo. Ukongeza, kokubini ukutya kutyebile kwifiber enokukunceda uhlale uzele phakathi kokutya (, ).

2. Iipepile kunye ne-guacamole

I-Guacamole yidiphu emnandi edla ngokwenziwa ngeavokhado, ikalika, itswele kunye. Ihamba kakuhle kakhulu kunye nezilayi zepepile okanye enye imifuno eluhlaza.

Ukongeza, iiavokhado zizityebi ngamafutha e-monounsaturated axhasa amanqanaba e-cholesterol yegazi kunye nempilo yentliziyo (, ).

3. Iikeyiki zeRayisi eziBrown kunye neAvocado

I-Chestnuts yi-snack enkulu ye-shelf-stable yeofisi. Ikeyiki enye yerayisi emdaka (19 grams) ibonelela nge-14 grams yecarbohydrates kunye ne-4% yexabiso lemihla ngemihla (DV) yefayibha ngeekhalori ezingama-60 kuphela ().

Iiavokhado ziphezulu ngamafutha asempilweni kunye nefayibha. Ukuqhawula okanye ukusasaza i-puree yesiqhamo kwikhekhe lerayisi kwenza ukuba ibe yi-snack eyanelisayo kakhulu (, ).

Qinisekisa ukuba ujonge amaqebengwana erayisi enziwe ngerayisi kunye netyuwa kwaye aziqulathanga izithako ezingeyomfuneko.

4. Iertyisi ezigcadiweyo

I-roast sisishwamshwam esingaboliyo esityebile kwiprotheyini, ifayibha kunye neevithamini ezininzi kunye neeminerali.

I-1/2 indebe (i-125 grams) ye-chickpeas iqulethe i-5 grams yefiber kunye ne-10 grams yeprotheni. Ngaphezu koko, ziqulethe uninzi lwee-amino acids ezifunwa ngumzimba wakho, ngoko ke iprotheni yazo ithathwa njengomgangatho ophezulu kuneyezinye iimbotyi (, ).

Uphando lubonise ukuba ukutya iimbotyi ezineprotheyini ekumgangatho ophezulu kunokunceda ukuphucula iimvakalelo zokuzala kwaye kunokunceda ().

Ukwenza ii-chickpeas ezigcadiweyo, khupha i-can of chickpeas kwaye uyomise. Ziphose kwioli yeoli, ityuwa yolwandle, kunye nezinongo ozikhethayo, kwaye ubhake kwiphepha lokubhaka elinemigca kwi-350 ℉ (180 °) imizuzu engama-40.

5. Izingxobo zetuna

Iipowutshi zetuna ezitywiniweyo zii-snacks eziluncedo ezingadingi kugalelwa kwaye zinokugcinwa kwaye zityiwe emsebenzini.

I-tuna igcwele iiprotheyini zokuzalisa kunye ne-omega-3 fatty acids eyaziwayo ukulwa nokuvuvukala kwaye inokunciphisa umngcipheko wesifo senhliziyo (,).

Iipowutshi ze-tuna zifumaneka ngokubanzi ezivenkileni nakwi-intanethi. Jonga iindidi eziqulathe ityhuna ephaphathekileyo, ephantsi kwimercury kunezinye iindidi.

6. Iiapile kunye nebhotolo yamandongomane

Izilayi ze-apula ezinebhotela ye-peanut yendalo zenza i-snack emnandi kwaye eyanelisayo.

Ibhotolo yamandongomane ibonelela ngeprotheyini kunye namafutha anempilo, ngelixa isityebi kwifiber kunye namanzi, ibenza bondleke ngakumbi. Enyanisweni, i-apula enye ephakathi (i-1 grams) iqulethe ngaphezu kwe-182% yamanzi kunye ne-85 grams yefiber ().

7. UJerky

I-Jerky bubomi beshelufu ende, enokwanelisa ukulamba kwakho ngexesha lomsebenzi.

I-ounce enye (iigram ezingama-28) yenyama yenkomo ineegram ezisi-8 zeprotini ngeekhalori ezingama-70 kuphela. Ukongezelela, isisityebi kwisinyithi, iminerali ebalulekileyo yokugcina impilo yegazi kunye namanqanaba amandla (,).

Khangela i-jerky enganyangekiyo ephantsi kwi-sodium kwaye inezithako ezimbalwa. Unokufumana kwakhona i-turkey ephilileyo, inkukhu, kunye ne-salmon ukuba awuyityi inyama ebomvu.

8. Igranola yasekhaya

igcina kakuhle kwidrowa yedesika yakho ukwenzela ukutya okukhawulezayo.

Ekubeni uninzi lweentlobo ezithengwa evenkileni zineeswekile ezongeziweyo kwaye ziqulethe ioyile yemifuno engafanelekanga enokwandisa ukudumba emzimbeni wakho, kungcono ukuba uzenzele ().

Ukudibanisa nje i-oats egayiweyo, imbewu ye-sunflower, i-cranberries eyomileyo kunye ne-cashews kumxube weoli ye-coconut encibilikisiweyo kunye nobusi, usasaze umxube kwiphepha lokubhaka elinomgca kwaye ubhake kwi-oven malunga nemizuzu engama-40 ngokushisa okuphantsi.

Olu luhlu lusempilweni, lunokulinganisela kwaye lutyebile kwi-carbohydrates enzima, i-fiber kunye namafutha anempilo. Ukongezelela, i-fiber e-soluble kwi-oats inokunceda ukunciphisa amanqanaba e-cholesterol kunye nokuphucula impilo yentliziyo ().

9. iyogathi yamaGrike


Iyogathi yeGreek engenasweet engenaswekile sisishwamshwam esisebenzayo esineprotheyini eninzi kunesiqhelo.

Isitya se-170-gram (6-ounce) yeyogathi yeGreek enamafutha asezantsi iqulethe i-17 grams yeprotheyini yeekhalori ezili-140 kuphela. Ngaphezu koko, ilayishwe nge-calcium, iminerali ebalulekileyo yamathambo namazinyo aqinileyo (,).

Ukwenza oku kunyanga kube mnandi ngakumbi kwaye kuzaliswe, yongeza iziqhamo ezinempilo kunye namantongomane.

10. Edamame

ziimbotyi zesoya ezingekavuthwa nezinokonwatyelwa ziqhunyiswe ngomphunga, ziphekwe okanye zomiswe.

Zithwele iiproteni ezisekelwe kwizityalo ezikumgangatho ophezulu. Enyanisweni, uphando lubonisa ukuba iprotheni yesoya iyanelisa njengeprotheni yenkomo kwaye inokunceda ukulawula ukutya kunye nokunceda ukunciphisa umzimba (,).

11. Iipopcorn

I-Popcorn sisishwamshwam esinesondlo kwaye esonelisayo esiphezulu kwifayibha kunye neekhalori ezisezantsi. Iikomityi ezimbini (16 grams) ze-air-pop zibonelela ngeekhalori ezingama-62, iigram ezili-12 zecarbohydrates, iigram ezi-2 zefiber, kunye neevithamini ezininzi kunye neeminerali ().

Ukongezelela, iqulethe i-antioxidants ebizwa ngokuba yi-polyphenols enokunceda ukukhusela izifo ezingapheliyo, ezifana nesifo senhliziyo (, ).

12. I-Cottage cheese kunye neziqhamo

Isityebi kwiprotheyini kunye neziqhamo, yi-snack enempilo elungele umsebenzi. Iphantsi kweekhalori kodwa ilayishwe izondlo. I-1/2 indebe (i-113 grams) ye-fat-fat cottage cheese iqulethe i-12 grams yeprotheni kunye ne-10% ye-DV ye-calcium kwii-calories ze-80 kuphela ().

Unokuzisa iinxalenye zangaphambili ze-cottage cheese ukuze usebenze kwaye uzibeke phezulu ngesiqhamo, njengamajikijolo asikiweyo, kunye nomthombo wamafutha onempilo njengembewu yethanga.

13. Iitshiphu zemifuno ezibhakiweyo


Iichips zemifuno ezibhakiweyo okanye eziphelelwe ngamanzi zisempilweni, i-snack ezinzileyo. Nangona kunjalo, ezinye iindidi ezithengiweyo zevenkile zenziwe nge-canola okanye ioli ye-soya, kwaye iqulethe izongezo ezingeyomfuneko.

Ukwenza iitshiphusi zeveggie kukuvumela ukuba ulawule izithako ozisebenzisayo.

Yinqumle iitapile, iibeet, izaqathe, izucchini okanye iradishes kwaye uxube ngeoli encinci yeoli. Bhaka kwiphepha lokubhaka elinemigca kwi-225 ℉ (110 ℃) malunga neeyure ze-2.

14. Iimbovane kwisigodo

Iimbovane kwiLog sisishwamshwam esisempilweni esenziwe ngeentonga zeseleri kunye neerasentyisi. Ziqulethe amafutha enempilo, iiprotheyini kunye neekhabhohayidrethi ezitshisa ngokukhawuleza kunye nefiber ezinokubonelela ngokunyuka kwamandla ngosuku lwakho lomsebenzi (, , ).

Ukongeza, isilimo esidliwayo esinamagatsha anamanzi ubukhulu becala singamanzi, nto leyo eyenza ukuba izaliseke ngokukodwa ukutya okunekhalori ephantsi ().

15. Iibhola zamandla ezenziwe ekhaya

Iibhola zamandla zihlala zenziwe nge-oats, ibhotela ye-nut, i-sweetener kunye nezinye izongezo ezifana neziqhamo ezomisiweyo kunye nekakhukhunathi.

Ngokwezithako, zinamafutha anempilo, iiprotheni kunye neevithamini ezininzi kunye neemaminerali (,,,).

Ukuze wenze eyakho, dibanisa ikomityi enye (1 grams) ioats eqengqelekayo ne 80/1 yekomityi (2 grams) ibhotolo yamandongomane, amacephe ama-128 (2 grams) imbewu yeflakisi yomhlaba, i-14/1 yekomityi (4 grams) yobusi, kunye ne-85/1 ikomityi (4 grams) chips itshokolethi emnyama.

Roll amacephe omxube kwiibhola ezinobungakanani bokuluma kwaye uzonwabele njengokunyanga yonke imini yakho yokusebenza.

Unokufumana ezinye iiresiphi zebhola zamandla kwi-intanethi okanye kwiincwadi zeengcali.

16. Iipakethi ze-oatmeal

Ukugcina iipakethi ezilula, ezingenaswekile ezandleni emsebenzini kuyindlela enhle yokuhlala uzilungiselele kunye nokutya okunempilo.

I-oatmeal e-Plain ityebile kwi-carbohydrates yokunyusa amandla kunye ne-fiber e-soluble, enceda ukunciphisa amanqanaba e-cholesterol kunye nokuphucula impilo yentliziyo (,).

17. Iminqathe kunye ne-hummus

I-Hummus yidiphu emnandi eyenziwe ngee-chickert, i-tahini, igalikhi, ioyile yomnquma kunye nejusi yelamuni ehamba kakuhle kunye neminqathe.

iqulethe i-fiber, iprotheni kunye namafutha anempilo, ngelixa iinqathe zilayishwe nge-beta-carotene, isandulela se-vitamin A emzimbeni wakho (,).

Ukutya ukutya okuqulethe i-beta-carotene kunokunceda ukomeleza ukhuselo lomzimba kunye nokuxhasa umbono ofanelekileyo kunye nempilo yamehlo ().

18. Iindongomane ezigqunywe ngeChocolate emnyama


Itshokholethi emnyama egqunywe amantongomane ayizondlo kunye nencasa emnandi onokuyonwabela eofisini.

Ngokukodwa, isityebi kwii-antioxidants ezikwazi ukulwa neemolekyuli ezibizwa ngokuba yi-radicals yamahhala ezonakalisa iiseli kwaye zidibene nezifo ezingapheliyo ().

Ngaphezu koko, amantongomane afaka iprotheyini kunye namafutha anempilo anokukunceda ukugcwalisa ().

Jonga iibrendi ezingenayo iswekile ezongeziweyo kwaye usebenzise itshokolethi emnyama ubuncinci i-50% yecocoa iyonke, njengoko iqulethe i-antioxidants ngaphezulu kunezinye iindidi ().

19. Iimuffins zeqanda ezifudunyezwayo

Iimuffins zamaqanda ezenziwe ngamaqanda abethiweyo, imifuno kunye nesonka samasi kukutya okunempilo ukubamba-uhambe.

Amaqanda alayishwe ngeprotheyini ekumgangatho ophezulu kunye neevithamini ezininzi kunye neeminerali. Enyanisweni, iqanda le-1 libonelela ngaphezu kwe-20% ye-DV ye-choline, isondlo esibalulekileyo kwingqondo yakho (,).

Ukwenza i-muffins yeqanda lakho, hlanganisa imifuno eluhlaza ekrwada kunye nemifuno eqoshiwe kunye netshizi egayiweyo. Galela umxube kwiikomityi ze-muffin eziqatyiweyo kwaye ubhake ku-375℉ (190℃) imizuzu eyi-15 ukuya kwengama-20.

Ukufudumeza kwakhona i-muffin yeqanda emsebenzini, yibeke kwi-microwave imizuzwana engama-60 ukuya kwi-90 okanye ide ishushu.

20. Clementines kunye neealmondi

I-Clementines kunye ne-clementines kukutya okubili okunempilo onokuthi ukutye ngokulula emsebenzini kwi-snack yasemva kwemini.

Ngokudibeneyo, babonelela ngokulinganisela okulungileyo kwefiber, iprotheni, kunye namafutha anempilo anokukunceda uhlale ugcwele ixesha elide kune-clementine yodwa (,).

Ukongezelela, i-1 clementine (i-74 grams) iqulethe phantse i-60% ye-DV ye-vitamin C, i-vitamin ebalulekileyo yezicubu ezixhamlayo, ukuphulukiswa kwesilonda kunye nokugonywa (,).

21. Itshizi yomtya

I-String cheese yi-snack efanelekileyo egcwele izondlo ezinoncedo.

Intambo enye (i-28 grams) iqulethe iikhalori ze-80, i-6 grams yeprotheni, kunye ne-15% ye-DV ye-calcium. Ukutya okuphantsi kweekhalori, ukutya okuneeprotheyini ezininzi kunokukunceda ukugcwalisa, ukunciphisa ukuthathwa kwekhalori ngokubanzi, kunye nokukhuthaza ukunciphisa umzimba (, ).

22. IiCashews ezineziqholo


Ii-cashews eziqholiweyo zenza i-snack enezondlo kakhulu. Ziqulethe amafutha anentliziyo enempilo, kunye neevithamini kunye neeminerali. Ukongezelela, la mandongomane atyebile kwi-antioxidants lutein kunye ne-zeaxanthin ebalulekileyo ekusebenzeni kakuhle kwamehlo (,).

Enyanisweni, ukuthathwa okuphezulu kuye kwadibaniswa nomngcipheko ophantsi we-age-related macular degeneration (AMD) ().

Ukwenza oku kumnandi okumnandi, uphonsa i-cashews eluhlaza kwioli yeoli, i-cumin, i-chili powder kunye nejinja. Zisasaze kwiphepha lokubhaka elinemigca kwaye ubhake kwi-325 ℉ (165 ℃) imizuzu eyi-12 ukuya kwe-15.

Unokuthenga kwakhona i-cashews eqholiweyo kwiivenkile nakwi-intanethi. Zama nje ukukhetha uphawu olusebenzisa izithako zendalo.

23. I-Turkey kunye ne-cheese rolls

I-Turkey kunye ne-cheese wraps zilungele, i-snacks-protein-rich rich.

ngumthombo otyebileyo weevithamini kunye neeminerali ezininzi, ngakumbi i-vitamin B6, isondlo esibalulekileyo sokuvelisa amandla. Ngaphezu koko, ushizi ugcwele izondlo ezibalulekileyo, kuquka i-calcium kunye ne-vitamin D (,).

24. I-salmon etshayayo kwii-crackers ezipheleleyo

Ukutshaya i-snack enomsoco kakhulu, icebile kwiprotheni kunye ne-omega-3 fatty acids esebenza njengama-anti-inflammatories anamandla kwaye inokunceda ukunciphisa umngcipheko wezifo ezifana nesifo senhliziyo kunye nokudakumba (, , ).

Bhanqa i-salmon etshayayo kunye nerayisi emdaka okanye i-100% yee-crackers ezigcwele ukutya okuziinkozo ukwenzela ukutya okunempilo nokwanelisayo emsebenzini.

25. IiSnacks zaselwandle

I-seaweed snacks zizikwere ezikrwada ezisikwe kumagqabi omisiweyo kwaye zinongwe ngetyuwa.

Zineekhalori ezincinci kwaye zine-iodine eninzi, iminerali eyimfuneko kwimpilo yedlala lengqula ().

Ungathenga i-snacks yaselwandle kwindawo okanye kwi-intanethi. Jonga iindidi ezinezithako ezimbalwa, njengokhula lwaselwandle, ioyile yomnquma kunye netyuwa.

26. Ivokhado kwithowusti emuncu

Iavokhado kwisonka esimuncu sishwamshwam esisempilweni onokuthi usenze emsebenzini. I-Sourdough yenziwe ngenkqubo yokuvutshelwa kwaye ingaba neepropati ezifana ne-pre- kunye ne-probiotics ().

I-prebiotics ziintsinga ezingatyibilikiyo ezondla iibhaktheriya zamathumbu akho, ngelixa ii-probiotics ziziibhaktheriya ezikhuthaza impilo. Basebenza kunye ukukhuthaza kunye nokugaya ().

Ukongeza i-avocado kwi-sourdough toast inika ifayibha eyongezelelweyo kunye namafutha anempilo ukwenza i-snack emnandi.

27. Amaqanda abilisiwe


sesinye sezona snacks zilula nezinesondlo.

Enyanisweni, amaqanda aqulethe isixa esincinci phantse zonke izondlo ozidingayo. Iqanda elikhulu (50 grams) liqukethe ngaphezu kwe-6 grams yeprotheni, ngaphezu kwesinyithi, i-calcium, i-choline kunye ne-vitamin A, B6, B12 kunye no-D, phakathi kwezinye izondlo ().

28 Iidiliya neediliya

I-Brie kunye nesonka samasi yi-combo enencasa, ekulula ukuyilungisa.

Iidiliya zityebile kwifibre, potassium kunye ne vitamin B6, logama ibrie ityebile kwi protein, fat kunye ne vitamin A kunye ne B12. Ukutya kunye kunika ibhalansi efanelekileyo ye-carbohydrates, iiprotheni kunye namafutha anokukunceda uzive ugcwele amandla kunye nokuzala (, ).

29. Imbewu yethanga egcadiweyo

Imbewu yethanga egcadiweyo sisishwamshwam esiphathwayo, esizinzile kwishelufu onokuthi usigcine kwidesika yakho.

I-1/4 indebe (i-30 grams) iqulethe i-180 calories, i-3 grams yefiber, i-15% ye-DV ye-iron, kunye ne-14 gram ye-faller fat, ininzi yayo ivela kwintliziyo-enempilo engapheliyo yamafutha. Kwakhona zityebile ngokukodwa kwi-zinc yamaminerali evuselela amajoni omzimba (,,).

Ukwenza imbewu yethanga eyosiweyo, uphonsa imbewu eluhlaza kwioli yeoli kunye netyuwa yolwandle. Zibeke kwiphepha lokubhaka elinemigca kwaye ubhake imizuzu engama-45 kwi-300℉ (150℃).

30. Ixolo leYogathi eliQisiweyo

Ixolo yeyogathi ekhenkcezisiweyo sisipho esihlaziyayo esenziwe ngeyogathi yesiGrike ecacileyo kunye neziqhamo ezitsha, ezifana, onokuthi uzigcine kwisikhenkcisi sakho somsebenzi.

Isityebi kwiprotheni, i-fiber, i-calcium kunye nezinye izondlo ezininzi. Ukongezelela, ngokungafaniyo neyogathi ekhenkcezisiweyo ethengwa evenkileni, ixolo yeyogathi ekhenkcezisiweyo eyenziwe ekhaya ayinayo iswekile eyongeziweyo (, ).

Ukwenza oku kumnandi, xuba i-yogurt ecacileyo yeGrike kunye ne-blueberries okanye i-strawberries kwaye usasaze kwiphepha lokubhaka elifakwe nge-wax okanye iphepha lesikhumba. Dlulisela kwisikhenkcisi imizuzu engama-30 okanye de uphole ngokwaneleyo ukuze uqhekezwe ube ziziqwenga.

31. IiSmoothies eziluhlaza

Ukuzisa i-smoothies eluhlaza emsebenzini yindlela elula yokunandipha i-snack enomsoco ekuhambeni.

Ungazenza ngesipinatshi, iibhanana ezikhenkcezisiweyo, ibhotolo yamandongomane kunye nobisi lwesityalo okanye ubisi lwenkomo. Oku kunika ibhalansi efanelekileyo yefiber, iprotheni kunye namafutha anempilo, okwenza i-smoothie yakho ibe yinto yokuzalisa (,,,,).

32. Chia pudding


I-Chia pudding idla ngokwenziwa ngobisi, i-vanilla, iziqhamo kunye ne-sweetener.

Imbewu ye-Chia inezondlo ezimangalisayo kwaye zizityebi kwi-omega-3 fatty acids, i-fiber, i-iron kunye ne-calcium. Enyanisweni, i-2 tablespoons (i-35 grams) yembewu ye-chia inikezela ngaphezu kwe-16% ye-DV ye-calcium kunye ne-32% ye-DV ye-fiber ().

Olunye uphononongo ebantwini lucebisa ukuba ukongeza imbewu ye-chia kwisidlo sakusasa sakho kunokunceda ukwandisa iimvakalelo zokuzala kunye nokunciphisa ukuthathwa kwekhalori, okunokukhuthaza ukwehla kobunzima ().

Ukwenza i-chia pudding, xuba i-3 tablespoons (40 grams) yembewu ye-chia kunye ne-1 indebe (240 ml) yobisi kwiglasi yeglasi. Yongeza isiqhamo esisikiweyo, imbewu yethanga, isiraphu encinci yemaple kunye ne-vanilla extract. Yiyeke ihlale efrijini ngobusuku kwaye uyithathe xa usendleleni eya emsebenzini ekuseni.

33. IiBha zeprotheyini zasekhaya

Iiprotheyini ezithengiweyo zeprotheyini zihlala zilayishwa ngeeshukela ezongezelelweyo, nangona iintlobo eziphilileyo ezinezithako ezilinganiselwe ziyafumaneka.

Ukuba ufuna ulawulo olupheleleyo kwinto ekwiprotheyini yakho yonyango, yenza eyakho ngezithako ezisempilweni njengembewu, amandongomane, ibhotolo yamandongomane, ikhokhonathi kunye neziqhamo ezomisiweyo.

Yongeza ubumnandi bendalo kunye nesiraphu ye-maple okanye ubusi.

Ungafumana iindlela zokupheka ezingenakubalwa kwi-intanethi nakwiincwadi zokupheka ezikhethekileyo.

Umgca osezantsi

Ukuba namashwamshwam asempilweni emsebenzini yindlela elungileyo yokuhlala unamandla kwaye unemveliso.

I-snacks enempilo kolu luhlu kulula ukuyilungisa, iyaphatheka, inesondlo, kwaye inokugcinwa kwidesika yakho okanye ekhitshini lomsebenzi.

Ngeenketho ezinjalo ezimnandi, unokunamathela ngokulula kuyo ekhaya, emsebenzini, nasendleleni.

Ama-40 amashwamshwam asempilweni kubaTsha abaLambekileyo

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Abatsha Ulutsha lukwixesha lokukhula okukhawulezileyo kunye nophuhliso olufuna ukutyiwa kwemacronutrients (amafutha, iprotein, kunye necarbohydrates) kunye nemicronutrients (iivithamini kunye neeminerali). Ukongezelela, ukutya okunesondlo kunokunceda abantwana abafikisayo bagqwese kwizifundo nakwimidlalo (, , , , ).

Nangona kunjalo, i-snacks ezininzi ezithandwayo ziphezulu kwiinkozo ezicolisisiweyo, iiswekile ezongezelelweyo, kunye nezinye izithako ezimele zikhawulelwe kwizidlo eziselula (, ).

Sekunjalo, iintlobo ezahlukeneyo zokutya okunempilo zingathengwa kwangaphambili okanye zenziwe ngokulula ukusuka ekuqaleni.

Nazi iisnacks ezingama-40 ezisempilweni zolutsha olulambileyo.

Intombazana efikisayo kwilaptop yakhe ene-snack ekufutshane

Sibandakanya iimveliso esicinga ukuba ziya kuba luncedo kubafundi bethu. Ukuba uthenga ngamakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1–5. IiSnacks eziKhawulezayo zasekhaya

Iiresiphi ezininzi ze-snack zasekhaya zidla ixesha, kodwa oku kulandelayo kunokwenziwa ngemizuzu kwaye kubonelele ngezondlo ezininzi.

1. IiSandwitshi zeApile kunye neBhotolo yeNut

yi-combo emnandi kwaye igcwalisa. Yenza umntwana wakho asasaze ibhotolo yakhe ayithandayo phakathi kweeapile ezisikiweyo zefiber- kunye neprotein-rich snack.

Unako ukuqengqeleka imiphetho, imbewu ye-chia okanye amandongomane anqunqiweyo ukuze uqhekeze ngakumbi.

2. I-Cashew, i-almond, i-Cherry, kunye ne-Dark Chocolate Trail Mix

Umxube weTrail yinto elula kwaye esempilweni kakhulu. Wena okanye umntwana wakho okwishumi elivisayo ninokuxuba i-cashews ekhrimu, iialmondi ezirhabaxa kunye neetshiphusi zetshokholethi ezimnyama zodibaniso olungenakuphikiswa.

Ngokucacileyo, ezi zithako ziyimithombo egqwesileyo yeevithamini, iiminerali kunye ne-antioxidants ezidingwa lulutsha ukuze lube sempilweni.

Fumana iresiphi.

3. Iimbiza zeHummus

I-Hummus yidiphu eyenziwe ngama-chickert. Iqukethe i-fiber, i-magnesium, i-folate, amafutha anempilo kunye neprotheni ().

Gcoba ezantsi kwejagi ye-mason ngamacephe ambalwa, emva koko ugcwalise ingqayi ngemifuno ecandiweyo njengeminqathe, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi kunye nezucchini kwisnack enomsoco.

4. I-Mozzarella kunye ne-cherry tomato skewers

i-tomato kunye ne-mozzarella skewers
Nangona ulutsha lunemfuno eyongeziweyo yokuxhasa imizimba yabo ekhulayo, ukungonelanga kwe-calcium kubantwana abafikisayo yingxaki eqhelekileyo, ngakumbi phakathi kwamantombazana afikisayo ().

Ubisi olupheleleyo kunye ne-juicy tomato skewers ayilayishwanga kuphela nge-calcium, kodwa kunye namafutha anempilo, iprotheni, kunye ne-lycopene - i-antioxidant enamandla efumaneka kwiitamatato ehambelana neenzuzo ezininzi zempilo ().

5. Bento Snack Iibhokisi

Iibhokisi zeBento zizikhongozeli zokutya ezinamagumbi amaninzi ukwahlula amashwamshwam. Bavumela umntwana wakho ukuba adibanise kwaye atshatise ukutya okuthandayo.

Gcwalisa ibhokisi ye-bento ngokutya okuhlukahlukeneyo okuphezulu kwifiber, amafutha anempilo kunye neprotheni. Ngokomzekelo, yidibanise kunye neentonga ze-veggie, iziqhamo ezitsha, i-grackers epheleleyo kunye ne-guacamole.

6–10. I-snacks eyenziwe ekhaya ukulungiselela kwangaphambili

ukuluma amandla kwisikhongozeli seplastiki
Ukuba unexesha elingakumbi lokuphumla, zama ezi ndlela zokupheka zilandelayo zolutsha.

6. Ibhotolo yeApile kunye neAlmond Ngobusuku Oatmeal

zilungiselelwe kwangaphambili ukuze umntwana wakho azitye ngoko nangoko. Unokwenza iinqununu ezinobungakanani be-snack usebenzisa i-4-ounce encinci (118 ml) iingqayi ze-mason.

Le ikhethekileyo kulula ukuyilungisa kwaye idibanisa izithako ezinomsoco ezifana ne-apile, ibhotela ye-almond, i-oats kunye neyogathi.

7. Akukho-Bhaka i-Chocolate Energy Bites

I-snacks yetshokolethi yintandokazi phakathi kwabaselula.

Ngokungafaniyo netshokholethi eninzi ephatha ngayo, ezi zinto zingabhaki amandla e-tshokoleta zizaliswe izithako ezinempilo ezifana ne-oats, i-cashews, kunye nomgubo we-almond ukuze ugcine umntwana wakho oselula ephakathi kokutya.

Fumana iresiphi.

8. Ibhotela yePeanut kunye ne-Chia Jelly Pudding

zithwele izondlo ezifunwa ngabakwishumi elivisayo, kubandakanywa iiprotheyini, amafutha anempilo, i-magnesium, i-calcium, i-manganese, kunye ne-phosphorus ().

Le bhotela ye-peanut kunye ne-jelly chia pudding idibanisa i-blueberries yasendle ene-antioxidant ene-creamy peanut butter kwaye isebenzisa ubisi lwekhokhonathi, ngoko ikhuselekile kubantwana abafuna ukuphepha ubisi.

9. Imifuno, itshizi kunye ne-egg muffins

IiMuffins lukhetho olukhulu kwi-snack yokwenza kwangaphambili. Gcina ezi muffins ezineprotheyini efrijini okanye efrijini ukuze umntwana wakho ahlaziye kwakhona njengoko kufuneka.

Fumana iresiphi.

10. Copycat RXBARs

Ii-RXBAR zenziwe ngezithako ezincinci kwaye zithandwa kakhulu lulutsha oluninzi. Ukuba ufuna ukonga imali, zama ukwenza eyakho ekhaya.

Fumana iresiphi.

11-15. Amashwamshwam aneproteni


Iiprotheyini ezityebileyo zinokunceda umntwana wakho ahlale egcwele phakathi kokutya. Ngenxa yokuba esi sondlo sinceda ukwakha izihlunu kunye nokugcina impilo efanelekileyo, kubaluleke kakhulu kubadlali abafikisayo, abafuna iprotheyini eninzi kunabaselula abangasebenziyo (, , ).

Olunye uphando lubonisa ukuba abafikisayo "bangama-20 ukuya kuma-60 ekhulwini ubude kunabantu abadala" ngenxa yokunyuka kwemfuno yeprotheni yokukhula kunye nophuhliso ().

I-snacks elandelayo inika umthombo ocebileyo weprotheyini.

11. Amaqanda angcolileyo

Amaqanda ngumthombo ogqwesileyo weprotheyini, kunye neentlobo ngeentlobo zeevithamini, iiminerali kunye ne-antioxidants. Amaqanda onakeleyo ayindlela enencasa yokwandisa iprotein yomntwana wakho.

Eli qanda lisempilweni lisebenzisa iyogathi yamaGrike.

12. Iparfait yeyogathi yeGrike eneziqhamo, amandongomane kunye nembewu ye-chia

Wena okanye umntwana wakho okwishumi elivisayo ninokwenza iparfait eneprotein emnandi ngokubeka ingqayi ye-mason enamafutha apheleleyo, amaqunube amatsha, amandongomane anqunqiweyo kunye nembewu ye-chia. I-yoghurt yamaGrike iqulethe i-15 grams yeprotheni nge-6-ounce (170-gram) ekhonzayo ().

13. I-Tuna kunye ne-Cheddar Lunch Box Box Bites

Ukuba umntwana wakho uyakuthanda ukutya kwaselwandle, zama ezi ntlanzi ityhuna kunye ne-cheddar. I-tuna ngowona mthombo ubalaseleyo wokufunxa kakhulu kwaye ubonelela ngeprotheyini, ebalulekileyo kuphuhliso lobuchopho bomntwana ofikisayo kunye nomsebenzi ().

Fumana iresiphi.

14. I-Edamame, i-chickpea kunye nesaladi ye-feta

Le saladi enencasa igcwele iprotheyini esekwe kwisityalo kwaye lukhetho olugqibeleleyo kulutsha. Ukongeza, i-feta yongeza i-calcium eyongezelelweyo kunye namafutha anempilo.

Fumana iresiphi.

15. Isaladi yenkukhu kunye namaapulo, i-cranberries kunye nama-walnuts

Le nkukhu eneprotheyini idibanisa inkukhu eneprotheyini kunye neeapile, i-cranberries eyomileyo, kunye ne-walnuts kwi-snack emnandi kunye ne-sweet. Isebenza ngokugqwesileyo kwizilayi ze-apile okanye ngee-crackers okanye iintonga ze-celery.

Fumana iresiphi.

16–20. I-snacks engenamandongomane


Ukungavisisani nokutya kuyanda, yaye kukho amandongomane emithi namandongomane. Ngapha koko, uphononongo lwakutsha nje lufumanise ukuba malunga ne-2,2% yabantwana kunye nolutsha e-United States abalwani namandongomane ().

Nazi ezinye iisnacks ezingenamandongomane ezilungele ulutsha olunokwalana.

16. Iertyisi ezigcadiweyo

I-crunchy, inetyuwa kwaye ityebile kwiprotheni esekwe kwisityalo, i-roasts yi-snack engenamandongomane umntwana wakho okwishumi elivisayo aqinisekile ukuba uya kuyithanda.

Fumana iresiphi.

17. I-nut-Free ye-Five-Ingredient Trail Mix

Lo mxube we-nut-free trail ubonisa umxube weziqhamo ezomisiweyo ezityebileyo ngezondlo kunye neetshiphusi zetshokolethi ezimnyama, ezilungele ulutsha olunokwalana namantongomane.

Fumana iresiphi.

18. Easy Oatmeal Banana Muffins

Uninzi lwee-muffins zizaliswe izithako ezifana neswekile eyongeziweyo kunye nomgubo omhlophe, zombini kufuneka zithintelwe kwizidlo zabantwana. Nangona kunjalo, oku kusebenzisa izithako eziphilileyo, ezifana neebhanana, i-oatmeal, kunye nobisi olupheleleyo lwe-yogurt ye-Greek.

Ubumnandi babo bendalo buvela kunye nentwana yesiraphu yemaple.

19. I-Cheese, i-apula kunye ne-skewers yeediliya

Beka iityhubhu zeeshizi, zibomvu okanye ziluhlaza, kunye neziqwenga zeapile kwiskewers zokhuni ukwenza i-snack etyebileyo, enobungane obukwishumi elivisayo enokulungiswa ngemizuzu.

20. I-Guacamole, imifuno kunye ne-tortilla chips

zizityebi ngamafutha anempilo, ifayibha, i-magnesium, i-folic acid kunye ne-potassium. Kulula kuwe okanye umntwana wakho ukuba enze i-guacamole ekhrimu, enokuthi idityaniswe nemifuno kunye ne-tortilla chips ().

21–28. Ukutya okunempilo, okulungiselelwe


Ngelixa ukutya okwenziwa ekhaya kulukhetho olukhulu kulutsha, unokukhetha kwakhona kwiinketho ezininzi ezipakishweyo ezinomsoco.

21. Umxube womzila, amantongomane kunye nembewu

Iinkampani ezininzi zithengisa imixube yomzila opakishiweyo, kunye namandongomane anetyuwa okanye angenatyuwa kunye nembewu.

Thenga ezi mveliso kwiinkampani ezifana ne-Go Raw, Food to Live, 365 Daily Value, kunye ne-Sahale Snacks kwi-intanethi.

22. Imivalo yeGranola kunye neeprotheni

Khuthaza umntwana wakho ukuba akhethe iiprotheyini kunye nemivalo yegranola eyenziwe ngokutya okupheleleyo.

Ezi bha zilandelayo zenziwe switi ngeziqhamo kuphela kwaye zingumthombo olungileyo weprotheyini, ifayibha kunye namafutha asempilweni:

  • I-Thunderbird Real Food Bars
  • RXBAR
  • ILarabars

Le mivalo iqulethe ngaphantsi kwe-6 grams yeswekile eyongeziweyo ngebha nganye:

  • Purely Elizabeth Granola Bars
  • IiBars zeChia zeMpilo
  • IiBar zeGranola zeGolide

23. Iintinga zamasi

Abakwishumi elivisayo bafuna imithombo yamafutha asempilweni ekutyeni kwabo.

I-cheese yobisi yonke ayinikezeli kuphela i-calcium, iprotheni kunye namafutha anempilo, kodwa kunye neemaminerali ezibalulekileyo, kuquka i-zinc kunye ne-selenium, exhasa impilo ye-immune (,,).

I-Tillamook kunye ne-Organic Valley ziinkampani ezimbini ezenza iintonga zamasi ezikumgangatho ophezulu ezilungele ukutyiwa.

24. IiChips eziphilileyo

Iichips zinokuba mnandi, kodwa ezininzi azingomthombo wezondlo kulutsha.

Sekunjalo, ezinye iichips ezihlwabusayo zizaliswe yimifuno enemibala kwaye ziqulethe i-fiber ngaphezu kweetshiphusi zendabuko.

Thenga iBrad's Veggie Chips okanye Yenziwe kwiNdalo yeVeggie Pops kwi-intanethi.

25. Izinti zaseTurkey

I-Turkey Sticks yenye ye-jerky kwi-ground turkey ebonelela ngomthombo ofanelekileyo kunye nophathekayo weprotheyini.

Thenga iiChomps okanye iPaleovalley Turkey Sticks kwi-intanethi.

26. Iziqhamo ezomileyo

Ulutsha lunokonwabela iziqhamo ezomisiweyo njenge-snack emnandi kwaye lidibanise nenani lamantongomane okanye imbewu ukuba bafuna into emnandi.

Ngokufanelekileyo, iinkampani ezininzi zithengisa iimveliso zeziqhamo ezomisiweyo ezingenaswekile.

Thenga i-PaleoGoods kaSteve, iFruit Bliss, okanye i-Good & Qokelela iziqhamo ezomisiweyo kwi-intanethi.

27. Ukulunywa kwamandla kwangaphambili

Ezinye iinkampani zenza amandla enziwe kwangaphambili, atyebileyo ngezondlo ezigcwele izithako ezisempilweni njengeziqhamo ezomisiweyo, ikhokhonathi, iindongomane kunye nehabile.

Ukuthenga i-Nomz, i-Navitas, okanye i-Kate ye-Real Food yamandla piques kwi-intanethi.

28. IiPakethi zeButter Nut

Iipakethi zebhotolo ye-nut si-snack enkulu ukuba ulutsha lube nalo. Zisenokusasazwa phezu kweziqhamo, imifuno okanye itshokolethi emnyama - okanye ziyonwabele zodwa.

Thenga i-Artisana, uJustin, kunye ne-RX Nut Butter Packs kwi-intanethi.

29–35. Ukutya okuncinci


Ezi zikhetho zilandelayo ziphezulu kwiikhalori kwaye zikhethwa ngokugqibeleleyo kwi-snacks enkulu, ukuzalisa okanye ukutya okuncinci.

29. Inkukhu kunye ne-avocado isaladi

Le recipe idibanisa inkukhu egcadiweyo kunye ne-avocado ye-combo eyanelisayo kakhulu enokuthi ihanjiswe yodwa okanye kwii-crackers okanye.

Fumana iresiphi.

30. I-Open-Faced Nut Butter Banana Sandwich

Sasaza i-almond, i-peanut, okanye ibhotolo ye-cashew kwisilayi sesonka esinesondlo, emva koko uyibeke phezulu ngebhanana esisikiweyo kunye ne-drizzle yobusi.

31. UFrittata weVegetarian

Wena okanye umntwana wakho osemtsha unokwenza le frittata ene-protein ecebileyo yemifuno elula ukuyiqhekeza kwaye ujabulele njenge-snack okanye isidlo.

Iyakwazi ukwenzeka, ngoko ke ungasebenzisa izithako ozithandayo zomntwana wakho.

32. Ibhatata egalelwe

zilayishwe ngeprotheni, iprovitamin A, ifayibha, ivithamin C kunye nepotassium ().

Faka itapile encinci egcadiweyo enezithako ezifana nemifuno ebhakiweyo, inkukhu okanye iavokhado ukwenza isidlo esincinci esingaxhathisiyo.

33. Iinkozo ezipheleleyo iQuesadilla

Umntwana wakho osemtsha unokuzalisa ukutya okuziinkozo kunye nemifuno eyosiweyo kunye noshizi kwi-quesadilla enencasa egcwele izondlo ezibalulekileyo.

34. Ingqayi ye-quinoa yesaladi

Oku kudibanisa iquinoa ephekiweyo kunye neetumato ezitshisiweyo, iikomkomere, iitumato zecherry kunye ne-feta cheese.

Yiphakamise ngomthombo weprotheyini efana ne-shrimp eyosiweyo, inkukhu, i-tofu okanye iimbotyi ze-heartier mini-meal.

35. Ibhokisi yeCharcuterie

Sebenzisa ibhokisi ye-bento ukwenza i-snack enentliziyo ngokukhetha kwakho iziqhamo ezitsha, imifuno, itshizi, ii-crackers, i-hummus, kunye namantongomane.

Jonga oku ngezimvo.

36–40. Izondlo-ezityebileyo eziSmoothies


Iismoothies ezininzi ezithengiweyo kunye nezangaphambili zenziwe ziphezulu kwiswekile eyongezelelweyo. Sekunjalo, i-smoothies elandelayo ifuna izithako ezityebileyo zezondlo kwaye inokubethwa ngemizuzu.

36. Ibhotolo yePeanut kunye noMhla iJelly Smoothie

Le recipe ye-smoothie ine-classic ye-peanut butter kunye ne-jelly incasa ngaphandle kweswekile eyongeziweyo. Ifakwe switi ngokwendalo kwaye iqulethe iprotein yebhotolo yamandongomane yendalo.

Fumana iresiphi.

37. ICherry Smoothie yetshokholethi

Ungavumeli incasa yetshokholethi ikukhohlise. Izaliswe zizithako ezisempilweni ezifana neswekile ngeziqhamo – hayi iswekile.

Fumana iresiphi.

38. Green Smoothie

Ukuba umntwana wakho ugwema imifuno, le smoothie inokweqa ezimbalwa ekudleni kwayo. Inencasa yesiqhamo yeorenji, ibhanana kunye nequnube kodwa iqulethe idosi elungileyo.

Fumana iresiphi.

39. Iavokhado Berry Smoothie

Le smoothie idibanisa iavocado ekhrimu kunye neswiti kwisiselo esinesondlo. Ungongeza ngokulula i-yogurt yesiGrike okanye ibhotela ye-nut ukunyusa umxholo weprotheni.

Fumana iresiphi.

40. Ibhotolo yePeanut yeApile Oatmeal Smoothie

Ii-apile kunye nesinamon zenza i-combo enencasa kule smoothie enentliziyo. Yongeza i-scoop ukwenza ukuba ibe nkulu.

Fumana iresiphi.

Umgca ongezantsi

Abakwishumi elivisayo bafuna isondlo esaneleyo ukuze baphembelele imizimba yabo ekhulayo. I-snacks yabaselula kufuneka igxininise ekutyeni okupheleleyo, okunezondlo-ezinezondlo ezibonelela nge-macro kunye ne-micronutrients ezifunekayo kwintsholongwane yakho kwimpilo efanelekileyo.

Ukuba uphelelwa ziingcamango zamashwamshwam anesondlo, cela umntwana wakho ukuba azame enye yeeresiphi – okanye uthenge enye yeendlela ezipakishweyo – ezidweliswe ngasentla.

Imibono yokuLungiselela ukutya okusempilweni

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