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Ingabe ukudla okulula kuhle noma kubi kuwe 

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U-Alice Garnier
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Imibono ihlukene ngokudla.

Abanye bacabanga ukuthi inempilo, kanti abanye bacabanga ukuthi ingakulimaza futhi ikwenze ukhuluphale.

Nakhu ukubheka okuningiliziwe kokudla okulula kanye nemiphumela yako empilweni yakho.

Ukudla okulula

Kuyini ukudla okulula futhi kungani abantu bedla?

I-snacking yilapho udla ukudla noma iziphuzo phakathi kokudla kwakho okujwayelekile okuvamile.

Igama elithi "ukudla okulula" livame ukusetshenziselwa ukubhekisela ekudleni okugayiwe, okunekhalori ephezulu njengama-chips namakhukhi.

Nokho, ukudla okulula kumane kusho ukudla noma ukuphuza okuthile phakathi kokudla, kungakhathaliseki ukuthi ukudla kunempilo noma cha ().

Indlala iyisisusa esiyinhloko sokudla ukudla okulula, kodwa izici ezifana nendawo, indawo yomphakathi, isikhathi sosuku kanye nokutholakala kokudla nakho kunomthelela.

Eqinisweni, abantu bavame ukudla ukudla okulula lapho kukhona ukudla okumnandi eduze, ngisho nalapho bengalambile.

Kokunye ukuhlola, lapho abagulayo bebuzwa ukuthi kungani bekhetha ukudla okulula okungenampilo, impendulo evame kakhulu kwaba isilingo, esilandelwa indlala namandla aphansi ().

Ngaphezu kwalokho, kokubili isifiso sokudla okulula kanye nemiphumela yezempilo yokudla okulula kubonakala kuncike kakhulu kubantu ngabanye. Izinto ezithonya ukudla okulula zihlanganisa ubudala nezinkolelo mayelana nokuthi umkhuba unempilo yini ().

SOMMAIRE

I-snacking isho ukudla noma ukuphuza ngaphandle kwezidlo ezivamile ezivamile. Izizathu zokudla okulula zihlanganisa indlala, ukutholakala kokudla, kanye nezimpawu zemvelo nezenhlalo.

Ingabe ukudla okulula kuyayithuthukisa imetabolism yakho?

Nakuba kuye kwaphakanyiswa ukudla njalo ngemva kwamahora ambalwa, ubufakazi besayensi abusekeli lokhu.

Ucwaningo lubonisa ukuthi imvamisa yokudla ayinawo umthelela omkhulu enanini lamakholori owashisayo ().

Ucwaningo lwabantu abadla inani elilinganayo lamakholori ekudleni okubili noma okuyisikhombisa ngosuku alutholanga mehluko kumakholori ashisiwe ().

Kolunye ucwaningo, abantu abakhuluphele abalandela ukudla okunama-kilojoule aphansi kakhulu amasonto ama-3 babonise ukwehla okufanayo kwesilinganiso sokugayeka kokudla ukudla noma ngabe badle ama-calories angu-800 ekudleni oku-1 noma oku-5 ngosuku ().

Nokho ocwaningweni olulodwa, izinsizwa ezikhuthele ezidle ukudla okunamaprotheni amaningi noma ama-carbohydrate amaningi ngaphambi kokulala zithole ukwanda okuphawulekayo kwezinga lazo lokugaya ngakusasa ekuseni ().

SOMMAIRE

Ukudla okulula njalo emahoreni ambalwa kuvame ukucatshangwa ukuthi kukhulisa umzimba. Kodwa-ke, ucwaningo oluningi lukhombisa ukuthi imvamisa yokudla inomphumela omncane noma awunawo nhlobo kumetabolism.

Ukuthi Ukudla Ukudla Kukuthinta Kanjani Isifiso Sokudla Nesisindo

Ucwaningo ngemiphumela yokudla ukudla okulula nesisindo somzimba lube nemiphumela exubile.

Imiphumela esuthi

Ukuthi ukudla okulula kusithinta kanjani isifiso sokudla kanye nokudla akuvunyelwana ngakho emhlabeni wonke.

Okunye ukubuyekezwa kwabika ukuthi nakuba ukudla okulula kwanelisa indlala kafushane futhi kukhuthaze umuzwa wokusutha, ama-calories awo awaqedi esidlweni esilandelayo.

Lokhu kubangela ukwanda kwekhalori yosuku ().

Ngokwesibonelo, ocwaningweni oluthile, amadoda akhuluphele adla ukudla okulula okunama-calories angu-200 ngemva kwamahora ama-2 ngemva kokudla kwasekuseni agcina edle ama-calories ayi-100 kuphela ngesikhathi sokudla kwasemini ().

Lokhu kusho ukuthi inani labo eliphelele lekhalori lenyuke cishe ngamakhalori ayi-100.

Kokunye ukuhlola okulawulwayo, amadoda anomzimba omncane adla ukudla okulula okuthathu okugcwele amaprotheni, amafutha, noma ama-carbohydrate izinsuku eziyisithupha ().

Amazinga abo endlala kanye nokudla okuphelele kwekhalori akuzange kushintshe uma kuqhathaniswa nezinsuku lapho bengazange badle ukudla okulula, okubonisa ukuthi ukudla okulula kunomphumela ongathathi hlangothi ().

Nokho, ucwaningo luye lwabonisa nokuthi ukudla okulula kungasiza ekunciphiseni indlala (, , ).

Kolunye ucwaningo, amadoda adla i-snack bar egcwele amaprotheni ne-fiber ayenamazinga aphansi ehomoni yendlala kanye namazinga aphezulu ehomoni yokusutha i-GLP-1. Baphinde bathatha isilinganiso samakholori angu-425 ambalwa ngosuku ().

Olunye ucwaningo lwabesifazane abangu-44 abakhuluphele noma abakhuluphele ngokweqile lwaphawula ukuthi ukudla okulula ngaphambi kokulala okugcwele amaprotheni noma ama-carbohydrate kuholela ekwehleni kwendlala kanye nomuzwa omkhulu wokusutha ngakusasa ekuseni. Kodwa-ke, amazinga e-insulin nawo ayephezulu ().

Ngokusekelwe kule miphumela ehlukahlukene, kubonakala sengathi umthelela wokudla kalula esuthi uncike kumuntu kanye nohlobo lokudla okulula okudliwayo.

Imiphumela esisindweni

Ucwaningo oluningi lubonisa ukuthi ukudla okulula phakathi kokudla akuthinti isisindo (, ).

Noma kunjalo, ucwaningo olumbalwa lusikisela ukuthi ukudla ukudla okulula okunamaprotheni amaningi, okune-fiber kungasiza (, ).

Isibonelo, ucwaningo lwabantu abangu-17 abanesifo sikashukela lubike ukuthi ukudla ukudla okulula okunamaphrotheni amaningi kanye nama-carbohydrate agayeka kancane kuholele ekwehleni kwesisindo esingamakhilogremu angu-2,2 (1 kg) emavikini amane ().

Ngakolunye uhlangothi, ezinye izifundo kubantu abakhuluphele noma abanesisindo esivamile zithole ukuthi ukudla okulula kungaholela ekuncipheni kancane noma ekuzuzeni isisindo (, ).

Kolunye ucwaningo, amadoda angama-36 anomzimba omncane andise amakhalori awo ngo-40% ngokudla ama-calories eqile ngendlela yokudla okulula phakathi kokudla. Bathole ukwanda okukhulu kwesibindi namafutha esiswini ().

Olunye ucwaningo lubonisa ukuthi isikhathi sokudla okulula singathinta izinguquko zesisindo.

Ucwaningo olwenziwa kwabesifazane abangu-11 abanomzimba omncane luthola ukuthi ukudla okulula okungama-calories angu-190 ngo-23:00 p.m. kunciphisa inani lamafutha ababewashise kakhulu kunokudla ukudla okulula okufanayo ngo-10:00 a.m. ().

Imiphumela exubile iphakamisa ukuthi izimpendulo zesisindo ekudleni zingahluka phakathi kwabantu kanye nesikhathi sosuku.

SOMMAIRE

Imiphumela exubile yocwaningo isho ukuthi isisindo kanye nezimpendulo zesifiso sokudla ngokudla ziyahlukahluka phakathi kwabantu, kanye nesikhathi sosuku.

Imiphumela kushukela wegazi

Nakuba abantu abaningi bekholelwa ukuthi kuyadingeka ukudla njalo ukuze kugcinwe amazinga kashukela ezinzile usuku lonke, lokhu akunjalo ngaso sonke isikhathi.

Eqinisweni, ucwaningo lwabantu abanesifo sikashukela sohlobo 2 lwathola ukuthi ukudla ukudla okubili nje okukhulu ngosuku kuholela ekwehliseni ushukela wegazi ophansi, ukuzwela okungcono kwe-insulin, nokuncipha kwesisindo.okubaluleke kakhulu kunokudla izikhathi eziyisithupha ngosuku ().

Ezinye izifundo zibike ukuthi awukho mehluko emazingeni kashukela egazini lapho inani elifanayo lokudla lidliwe njengokudla noma ukudla kanye nokudla okulula (, ).

Yiqiniso, uhlobo lwe-snack kanye nenani elidliwayo yizici eziyinhloko ezithinta amazinga kashukela egazini.

Ukudla okulula okune-carb ephansi, okuphezulu-fiber kuye kwabonisa ngokungaguquki umphumela omuhle kushukela wegazi kanye namazinga e-insulin kune-high-carb snacks kubantu abanesifo sikashukela nabangenaso (, , , ).

Ukwengeza, ukudla okulula okunamafutha amaningi kungase kuthuthukise ukulawula ushukela wegazi (,).

Ocwaningweni lwamadoda angama-20 anempilo, ukudla ukudla okunamaphrotheni amaningi, okune-carb ephansi kwaholela ekudleni okude ngaphambi kokudla okulandelayo, uma kuqhathaniswa nokudla okulula kobisi okune-carb ephezulu noma ijusi yewolintshi ().

SOMMAIRE

Asikho isidingo sokudla ukudla okulula ukuze ugcine amazinga kashukela egazi enempilo. Ukudla ukudla okulula okunamaphrotheni amaningi noma i-fiber kuphakamisa amazinga kashukela egazini ngaphansi kokudla ukudla okulula okunama-carbohydrates amaningi.

Ingase ivimbele indlala eyingozi

Ukudla okulula kungase kungabi kuhle kuwo wonke umuntu, kodwa kungasiza abanye abantu bagweme ukuzizwa belambile.

Uma uhamba isikhathi eside ungadlile, ungalamba uze ugcine usudla kakhulu.

Ukudla okulula kungasiza ukugcina amazinga akho endlala elingana, ikakhulukazi ngezinsuku lapho ukudla kwakho kuhlukanisiwe kakhulu.

Nokho, kubalulekile ukukhetha ukudla okulula okunempilo.

SOMMAIRE

Ukudla ukudla okulula kungcono kunokuzilambisa wena. Lokhu kungaholela ekukhethweni okungalungile kokudla kanye nokudla kwekhalori ngokweqile.

Amathiphu okudla okunempilo

Ukuze uthole okuningi ekudleni kwakho okulula, landela le mihlahlandlela:

  • Inani lokudla. Ngokuvamile, kungcono ukudla ukudla okulula okunikeza cishe ama-calories angu-200 futhi okungenani amagremu angu-10 wamaprotheni ukuze kukusize uhlale ugcwele kuze kube sekudleni kwakho okulandelayo.
  • Imvamisa. Inani lakho lokudla okulula liyahlukahluka kuye ngezinga lomsebenzi wakho kanye nosayizi wesidlo sakho. Uma usebenza kakhulu, ungakhetha ukudla okulula oku-2 kuya koku-3 ngosuku, kuyilapho umuntu onganyakazi kakhulu ezokwenza kangcono ngokudla okulula oku-1 noma kungabikho.
  • Ukuphatheka. Hlala nawe lapho uthenga noma usohambweni uma kunesiteleka sokulamba.
  • Ukudla okulula okufanele ugwenywe. Ukudla okulula okucutshunguliwe okunoshukela omningi kungase kukunike amandla amafushane, kodwa cishe uzolamba ngemva kwehora noma amabili.

SOMMAIRE

Lapho udla ukudla okulula, qiniseka ukuthi udla izinhlobo ezifanele kanye nenani lokudla ukuze unciphise indlala futhi ugweme ukudla kakhulu kamuva.

Ukudla Ukudla Okunempilo

Nakuba ukudla okulula okupakishiwe namabha kutholakala, kungcono kakhulu ukukhetha ukudla okunomsoco.

Kungumqondo omuhle ukufaka umthombo wamaprotheni ekudleni kwakho.

Isibonelo, i-cottage shizi kanye noshizi onzima kuboniswe ukuthi uhlale ugcwele amahora ().

Ukwengeza, ukudla okulula okunefiber ephezulu njengamakinati kunganciphisa isifiso sakho sokudla kanye nenani lokudla okudlayo esidlweni sakho esilandelayo (, ).

Nazi ezinye ezimbalwa:

  • ushizi wezintambo
  • izingcezu zemifino emisha
  • Imbewu yelanga-imbali
  • i-cottage shizi enezithelo

SOMMAIRE

Ukukhetha ukudla okulula okunempilo okugcwele amaprotheni nefayibha kusiza ukunqanda indlala futhi kukugcina ugcwele amahora ambalwa.

Iphuzu elibalulekile

Ukudla okulula kungaba usizo kwezinye izimo, isibonelo ukuvimbela indlala kubantu abavame ukudla kakhulu uma behamba isikhathi eside bengadlile.

Nokho, abanye bangase benze kangcono ngokudla kathathu noma ngaphansi.

Ekugcineni, kuyisinqumo somuntu siqu. Uma uzodla ukudla okulula, qiniseka ukuthi ukhetha ukudla okunempilo okukugcwalisa futhi kugcwalise.

24 I-Paleo Snacks esheshayo futhi emnandi

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U-Alice Garnier
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Ukudla kwe-paleo kuyindlela ethandwayo yokudla okungabandakanyi ukudla okugayiwe, ushukela ocolisisiwe, okusanhlamvu, izinandisi zokwenziwa, ubisi, nemifino ().

Kuhloswe ukulingisa indlela okhokho babantu ababedla ngayo, kodwa ngenguquko yesimanje.

Njengoba ukudla kwe-paleo kungabandakanyi ukudla okulula okuthandwayo, ukuthola ukudla okulula okune-paleo-friendly kungase kubonakale kuwumsebenzi onzima. Ngenhlanhla, ungajabulela ukudla okulula okuthengwe esitolo kanye nokwenza ekhaya ekudleni kwe-paleo.

Ukwengeza, nakuba kuvame ukwamukelwa ukuthi ukudla kwe-paleo kugxile emikhiqizweni yezilwane, kunenqwaba yokudla okulula okusekelwe ezitshalweni okutholakala ku-paleo.

Nawa ama-snacks angu-24 alula futhi amnandi afanele ukudla kwe-paleo.

Sifaka imikhiqizo esikholelwa ukuthi izoba usizo kubafundi bethu. Uma uthenga ngezixhumanisi kuleli khasi, singazuza ikhomishini encane. Nansi inqubo yethu.

1. Ama-alimondi athosiwe epulazini

kuwukudla okulula okuphathekayo nokunomsoco okungajatshulelwa yilabo abalandela ukudla kwe-paleo.

Kodwa-ke, ukudla ama-alimondi athosiwe kungaba yisicefe ngokuhamba kwesikhathi. Ukuze uzame okuthile okusha, hlanganisa inqwaba esheshayo yama-alimondi ane-flavour ye-paleo-friendly ranch endaweni enethezekile yekhishi lakho.

Mane uhlanganise izinkomishi ezi-4 (amagremu angu-564) zama-alimondi aluhlaza nezipuni ezi-4 zamafutha omnqumo, isipuni esingu-1 semvubelo enomsoco, ingcosana ye-paprika kanye nethisipuni elilodwa likasawoti, u-garlic powder, u-anyanisi powder, i-dill eyomile, i-chives eyomile neyomisiwe. iparsley.

Bhaka ku-335℉ (163℃) imizuzu engu-20-25, ugovuze ngezikhathi ezithile ukuvimbela ukusha.

2. Ibhotela le-Cashew kanye ne-Blackberry Chia Pudding

anothe ngemisoco, okuhlanganisa i-fiber, i-omega-3 fatty acids eqeda ukuvuvukala, namaminerali afana ne-calcium, i-magnesium, ne-phosphorus ().

I-Chia pudding iyisidlo esiphundu nesigcwalisayo se-paleo ongasijabulela noma nini. Ukuhlanganisa imbewu ye-chia nezithako ezinomsoco njengamajikijolo amnyama nebhotela le-cashew kuthuthukisa izinzuzo zezempilo zalesi sidlo.

Ukwenza i-chia pudding, hlanganisa izipuni ezi-2 zembewu ye-chia ne-1/2 inkomishi (125 ml) yobisi okungelona elobisi embizeni bese ugovuza. Faka isiraphu ye-maple noma i-vanilla ekhishwe ukunambitha futhi uvumele i-pudding ihlale esiqandisini sakho okungenani amahora angu-6 ukuze uvumele imbewu ukuthi ibambe uketshezi.

Phezulu ngesipuni sebhotela lika-cashew namajikijolo amnyama amasha ukuze uthole isidlo esimnandi nesinomsoco.

3. Amabha amaprotheni anobungani be-Paleo

Nakuba ama-protein bar amaningi aqukethe izithako ezingavunyelwe ekudleni kwe-paleo, ama-protein amaningana anempilo, anobungani be-paleo ayatholakala ukuze uthole ukudla okulula okuhambayo.

Isibonelo, ama-Primal Kitchen Collagen Bars, ama-Bulletproof Collagen Protein Bars, ama-Rx Bars, ama-Epic Performance Bars, nama-Patterbars angadliwa ekudleni kwe-paleo.

Khumbula ukuthi amabha anamakinati noma ibhotela lamantongomane awavunyelwe uma ulandela ukudla kwe-paleo ngoba amantongomane athathwa njenge-legume (3).

4. Izithelo eziphelele

Ama-apula aphelele, amapheya, ubhanana, namawolintshi enza ukudla okulula okuphathekayo uma ulandela ukudla kwe-paleo. Izithelo zicebile ku-fiber kanye nezinhlanganisela zezitshalo ezinamandla ezisiza ukwehlisa ukuvuvukala nokunciphisa ingozi yesifo esingelapheki ().

Ukwengeza, ukwengeza izithelo ezintsha ekudleni kwakho kungakusiza ulahlekelwe amafutha amaningi omzimba futhi ugcine isisindo somzimba esinempilo ngokuhamba kwesikhathi (, ).

Izithelo zingabhangqwa nokunye okunempilo, ukudla okugcwalisa njengamantongomane, imbewu noma ibhotela lamantongomane futhi kujabulelwe kalula lapho uthenga, ekhaya noma emsebenzini.

5. Ukwatapheya ofakwe isaladi leqanda

Ukotapheya waziwa ngokuqukethwe kwawo kwezakhi ezihlaba umxhwele kanye .

Isibonelo, ukusetshenziswa kukakwatapheya kuye kwaxhunyaniswa nokuncipha kwesisindo, ushukela egazini, nezici ezisengozini yesifo senhliziyo njenge-LDL (bad) cholesterol (, ).

Amaqanda nawo anomsoco kakhulu futhi anganciphisa indlala, azinzise ushukela egazini futhi andise i-HDL (enhle) cholesterol (, )

Ukuhlanganisa kokubili ngokugxilisa uhafu kakotapheya nezipuni ezimbalwa zesaladi yamaqanda kwenza ukudla okulula okunomsoco, okune-paleo-friendly okuqinisekile ukuthi kukugcina ugcwele amahora amaningi.

6. Izinti zaseTurkey

Izitolo eziningi zokudla nezitolo zithengisa izinti zokudla ezenziwe nge-ground turkey, izinongo, ne-collagen coating, konke okuvumelana ne-paleo.

I-Turkey iwumthombo omuhle kakhulu wamaprotheni, amavithamini B namaminerali, njenge-zinc ne-selenium (11).

Uhlobo lwe-Paleovally lunikeza izinti ze-turkey ezenziwe nge-turkey eyakhiwe edlelweni, engase ibe ne-omega-3 fatty acids enenzuzo kakhulu kune-turkey evamile ekhuliswe (12).

7. I-parfait yeyogathi kakhukhunathi



Nakuba iyogathi esekwe ebisini ingavunyelwe ekudleni kwe-paleo, iyogathi kakhukhunathi ingasetshenziselwa ukwakha i-parfait eyenza isidlo esikhulu. Iyogathi kakhukhunathi ingase ibe namafutha amaningi nama-calories, kodwa ngenxa yokuthi iyagcwala, ungase udinge kuphela inani elincane ukuze unelise ukulamba kwakho.

Ukwengeza, iyogathi kakhukhunathi iqukethe amabhaktheriya anenzuzo asekela impilo yakho yokugaya (,).

Bheka iyogathi kakhukhunathi engenashukela nezinye izingqimba zeyogathi enamajikijolo amasha, imbewu yethanga, i-cocoa nibs, namaflakes kakhukhunathi angenashukela ukuze uthole i-parfait enomsoco, ehambisana ne-paleo-friendly.

8. Izikebhe ze-Almond Butter Banana

yisithelo esiphathekayo esigcwele i-fiber, uvithamini C, uvithamini B6, i-potassium, i-magnesium ne-manganese ().

Ukuze wenze ukudla okulula okumnandi nokwanelisayo, sika ibhanana eliphakathi ngobude bese uvala ingxenye ngayinye ngesipuni sebhotela le-alimondi. Inhlanganisela yebhanana elicebile ngefayibha kanye nebhotela le-alimondi elicebile ngamaprotheni yenza ukudla okwanelisayo kwe-paleo dieters.

Fafaza ngezithako ezengeziwe ezifana namakhekheba kakhukhunathi angenashukela, usawoti, i-cocoa nibs, isinamoni, noma i-paleo-friendly granola ukuze uthuthukise ukushwaqa kanye nokunambitheka.

9. Amabha kakhukhunathi-cashew okuzenzela

Ukwenza ama-snack bar akho avunyelwe i-paleo akudingeki kube nzima. Ukugxila ekuphekeni kwesithako esilinganiselwe kuyisihluthulelo sokulondoloza isikhathi ekhishini.

Ukuze wenze ama-cashew kakhukhunathi, hlanganisa inkomishi engu-1 (amagremu angu-120) ama-cashews eluhlaza, izinkomishi ezingu-1,5 (340 amagremu) amadethi anezimbotshana, inkomishi engu-3/4 (amagremu angu-64) amakhekhe kakhukhunathi angenashukela kanye nesipuni esingu-1 samafutha kakhukhunathi ancibilikisiwe futhi uhlanganise nesivinini esikhulu. blender kuze kube unamathisele amaqhafuqhafu amafomu.

Cindezela ingxube epanini elenziwe ngesikhumba bese ufaka esiqandisini kuze kuqine. Sika ube yizicucu futhi ujabulele.

10. Ama-Cashew Cheese Crackers Angenazinhlamvu

Ngokuthandwa okukhulayo kokudla okungekho okusanhlamvu, izinkampani eziningi zenza ama-crackers angenawo okusanhlamvu alungele i-paleo dieters.

Ama-crackers enziwe ngofulawa wamantongomane ngisho ne-cauliflower ayatholakala ezitolo zegrosa ezikhethekile naku-inthanethi.

Yenza idiphu kashizi engenalo ubisi ukuze ihambisane nama-crackers akho ngokuhlanganisa ama-cashews acwilisiwe, usawoti, upelepele, imvubelo enomsoco, nezinongo ozikhethile ngamanzi amancane ku-processor yokudla kuze kube yilapho ifinyelela ukuvumelana okufana ne-hummus.

11. Amathosi kakwatapheya kabhatata

zilayishwe imisoco kanye nezinhlanganisela zezitshalo ezifana ne-beta-carotene, okuwumbala webala onamandla onganciphisa ingozi yezifo ezifana nesifo senhliziyo neminye imidlavuza (, ).

Izingcezu ezizacile zikabhatata zingaba esikhundleni esimnandi sethosti esekwe okusanhlamvu kulabo abalandela ukudla kwe-paleo. Mane usika izingcezu zikabhatata ongu-1/2 intshi (1,3 cm) bese uzigazinga ku-400 (204℃) kuhhavini imizuzu engama-20.

Phezulu ngezingcezu zikakotapheya ezinothe ngefayibha, usawoti wasolwandle, namakhekheba kapelepele obomvu ukuze uthole isidlo esimnandi.

12. Ama-Veggie Sticks amasha aneDiphu Yamahhala Yobisi



Ungakwazi ukusika imifino emisha efana nezaqathi, ukhukhamba, i-zucchini, isilimo esidliwayo esinamagatsha anamanzi nopelepele ukuze uthole izinti ezilula ezenza ukudla okulula okumnandi.

Le mifino engeyona isitashi inama-kilojoule aphansi kodwa iphezulu ngamavithamini, amaminerali kanye nama-antioxidants, okuyenza ibe ukukhetha okunempilo kokudla okulula.

Eqinisweni, izaqathe nopelepele obomvu kuchazwa njengemifino "yamandla", okusho ukuthi bahlinzeka ngo-10% noma ngaphezulu wemisoco ehlukene eyi-17 ngokuphakelwa ngamakhalori ayi-100 ().

Bhanqa izinti ze-veggie nediphu engenalo ubisi eyenziwe ngeyogathi kakhukhunathi, i-dill entsha, impushana kagalikhi, usawoti kanye nopelepele.

13. Isaladi yenkukhu ku-sweet potato chips

Isaladi lenkukhu elenziwe ngemayonnaise namakhambi amasha limnandi ngokwalo kodwa lingcono nakakhulu uma liphakelwa namashibhisi kabhatata ashwabene.

Ukwenza awakho ama-chips ubhatata, jikijela imizuliswano yamazambane amnandi egayiwe kancane, bese ubhaka ku-425℉ (218℃) imizuzu engama-20, ujike ngemuva kwemizuzu eyi-10 ukugwema ukusha.

Uma usupholile, beka phezulu ama-chips kabhatata ngesipuni sesaladi yenkukhu ukuze uthole ukudla okulula okunamaprotheni amaningi, okuvunyelwe i-paleo.

14. Paleo Guacamole Tortilla Chips

Nakuba ama-chips e-tortilla enziwe okusanhlamvu okufana nommbila noma ukolweni akuhambi uma udla ukudla kwe-paleo, ezinye izinhlobo zifanele i-paleo dieters.

Isibonelo, ama-chips e-Siete brand tortilla awanawo okusanhlamvu futhi enziwe ngezithako ezilungele i-paleo njenge-cassava, imbewu ye-chia, nofulawa kakhukhunathi.

Bhanqa ama-chips akho e-tortilla ne-guacamole ukuze uthole ukudla okulula okumnandi futhi okulula.

15. Apula kanye Cashew Butter Sandwiches

Ama-apula ayizithelo ezinomsoco ezinothe nge-fiber, uvithamini C kanye ne-potassium ().

futhi zicebile kuma-antioxidants, okuhlanganisa i-chlorogenic acid, i-quercetin, i-catechin ne-phloridzin, konke okungase kusize ukunciphisa ingozi yezifo ezingapheli, kuhlanganise nenhliziyo kanye nezifo ze-neurodeergenerative kanye nomdlavuza othile ().

Ukuze wenze ukudla okulula okujabulisayo, okuphathekayo, sika ama-apula ane-cored abe yizindingilizi eziwugqinsi, bese uwabeka phezulu ngonodoli webhotela lika-cashew. Gcoba imizuliswano ngolunye ucezu ukuze udale isemishi. Gcoba izinhlangothi zamasemishi kuma-flakes amahle kakhukhunathi noma ama-cashews aqoshiwe ukuze uthole ukuthungwa okwengeziwe.

16. I-salmon ekheniwe phezu kwemifino



I-Salmon ingumthombo omuhle kakhulu wezakhi zomzimba, okuhlanganisa amaprotheni, i-omega-3 fatty acids, i-vitamin B12 ne-selenium. Kodwa-ke, umzamo wokupheka i-salmon entsha yenza kungenzeki ukudla okulula okusheshayo (21).

Ngenhlanhla, uhlobo lwe-Wild Planet i-salmon yasendle ekheniwe iyindlela elula yokudla okulula.

Jabulela i-salmon embhedeni wemifino, njenge-arugula, isipinashi, noma i-watercress, ukuze uthole inhlanganisela enempilo, ye-paleo snack.

17. I-coconut Cacao Protein Shake

Ama-protein shakes ayindlela elula yokuhlanganisa izithako ezimbalwa ezinomsoco zibe isiphuzo esisodwa esikahle.

Ukwenza i-paleo-friendly protein shake, hlanganisa inkomishi engu-1,5 (354 ml) yobisi lukakhukhunathi, isipuni esingu-1 sikashokoledi ongenaswidi, njengeprotheni ye-pea noma i-hemp, ubhanana oqandisiwe o-1, isipuni sebhotela kakhukhunathi kanye nesipuni esingu-1 se-cocoa powder ku-blender enesivinini esikhulu. .

Hlanganisa kuze kube yilapho ifinyelela ukuvumelana okubushelelezi futhi ujabulele.

18. Amaqanda abilisiwe nemifino

Ama-porridges aqinile ayisinqumo esiphelele sokudla kubantu abadla ukudla kwe-paleo. Amaqanda aphelele awaqukethe amaprotheni kuphela, amafutha anempilo, amavithamini namaminerali, kodwa futhi nenani lama-antioxidants, okuhlanganisa i-lutein, i-ovalbumin ne-beta-cryptoxanthin ().

Ukumatanisa iqanda elibilisiwe kanzima noma amabili nezinti zemifino ezinothe ngefiber kwenza ukudla okulula okungakusiza ukuthi uhlale ugcwele phakathi kokudla, okungase kukhuthaze ukwehla kwesisindo (, ).

19. Isaladi ye-tuna kuma-pickle chips

I-tuna ekheniwe noma epakishiwe iwumkhiqizo onganelisa izifiso phakathi kokudla. Faka isipunu isaladi ye-tuna eyenziwe ngemayonnaise, isilimo esidliwayo esinamagatsha anamanzi oqoshiwe kanye no-anyanisi osikiwe kahle phezu kwama-pickle chips ukuze uthole ukudla okulula okumnandi.

Lapho uthenga i-tuna, khetha izinkampani ezidoba ngezigxobo kanye nolayini noma nge-troll, njengoba lezi zindlela zinomthelela omncane ezimpilweni zasolwandle kunalezo ezivame kakhulu ezisebenzisa i-seine nemigqa emide ().

20. Paleo Energy Amakhukhi

Amakhukhi awadingi ukupakishwa ngoshukela nezinye izithako okungenzeka zingabi nampilo. Eqinisweni, ungathenga amakhukhi anomsoco avunyelwe i-paleo noma uzenzele wena.

Izitolo zokudla okukhethekile zithengisa imikhiqizo efana ne-Go Raw, eyenza amakhukhi e-superfood anezithako ezifana ne-cocoa, ukhukhunathi nembewu yesesame engajatshulelwa njengesiphuzo esimnandi usohambeni.

Ungathola izindlela zokupheka zamakhukhi enziwe ekhaya we-paleo energy ku-inthanethi ngezithako ezifana nobhanana, imbewu yethanga, ama-walnuts, izinhliziyo ze-hemp, namagilebhisi omisiwe.

21. Inkukhu nesobho semifino



Isitsha sesobho senkukhu nemifino siwukudla okwanelisayo okungajatshulelwa nganoma yisiphi isikhathi sosuku. Ngaphezu kwalokho, ukwenza isobho lakho lenkukhu nemifino ekhaya kukunika ukulawula ukuthi yini engena kukho.

Ukwenza isobho elilula lenkukhu nemifino, faka isidumbu senkukhu esele epanini elinamakhambi amasha, izaqathe eziqoshiwe no-anyanisi, usawoti, pepper kanye namanzi anele ukumboza. Bhaka okungenani amahora amabili ukuze wenze umhluzi onambitheka.

Gcoba umhluzi - ugcine imifino kanye nenyama yenkukhu esidumbu - bese udlulisela umhluzi ohlutshiwe epanini.

Engeza imifino oyikhethile, ulethe ngamathumba futhi unciphise ukushisa ukuze ubilise. Pheka ihora ukuze ama-flavour athele umhluzi futhi imifino ibe thambile ngaphambi kokuyijabulela.

22. Ama-Collard Green Spring Rolls

Ukwengeza imifino eminingi ekudleni kwakho kubalulekile empilweni yakho yonke. Eqinisweni, ukudla kuhlotshaniswa nesisindo somzimba esiphansi kanye nengozi encishisiwe yezifo eziningi ezingapheli njengesifo senhliziyo nesifo sikashukela ().

Ukuze wenze isiphuzo esimnandi usebenzisa imifino ehlukahlukene, faka izingqimba zezaqathi ezichotshoziwe, upelepele, ukhukhamba no-anyanisi obomvu eqabungeni eliluhlaza le-collard. Ungangeza umthombo wamaprotheni, njengenhlanzi noma inkukhu, ukuze uthole inhlanganisela yokugcwalisa ngaphezulu.

Gcoba ama-spring rolls kumasoso anobungani be-paleo, njenge-almond butter sauce, imayonnaise ebabayo, noma i-guacamole, ukuze uqedele ukudla okulula.

23. Ama-Plantain Chips ane-Dairy-Free Queso

Ama-plantains ayizihlobo ezinesitashi zebhanana ezingasetshenziswa ekuphekeni okunambitheka kwe-paleo. Zicebile ngovithamini C, uvithamini B6, i-potassium ne-magnesium (26).

Lesi sithelo singenziwa sibe ama-chips aqinile abamba idiphu eningi kunama-chips avamile. Ama-Plantain chips enziwe ngamafutha anobungane be-paleo afana namafutha kakhukhunathi nokwatapheya, njenge-Barnana Stripe, angatholakala ezitolo zegrosa ezikhethekile noma ku-inthanethi.

Bhangqa ne-guacamole esekelwe ubisi engenalo ubisi noma i-queso ukuze uthole ukudla okulula okumnandi.

24. I-Paleo “Oatmeal”

I-oatmeal yendabuko eyenziwe nge-oats ayivunyelwe uma ulandela iphethini yokudla ye-paleo. Esikhundleni salokho, ungenza i-oatmeal enomsoco, engenazo okusanhlamvu usebenzisa izithako ze-paleo-friendly.

Ukwenza i-paleo oatmeal, hlanganisa inkomishi engu-1 (237 ml) yobisi lukakhukhunathi, 1/4 inkomishi (28 amagremu) ufulawa we-alimondi, 1/4 inkomishi (amagremu angu-20) kakhukhunathi ongashiyiwe onziwe uswiti, isipuni esingu-1 sembewu yefilakisi, ithisipuni elilodwa lamafutha kakhukhunathi, 1/1 ithisipuni i-vanilla extract, ne-2/1 ithisipuni isinamoni epanini.

Yibilise kuze kube yilapho ishubile ibe nokuvumelana okufunayo. Phezulu ngezithelo ezintsha, ibhotela lamantongomane, iyogathi kakhukhunathi, impushana kakhokho noma i-cocoa nibs ukuze uthole ukunambitheka okwengeziwe.

Iphuzu elibalulekile

Nakuba lokhu kuvimbela ukudla okuthile, okufana nobisi, okusanhlamvu, nemikhiqizo egayiwe, ungathenga noma ulungiselele izinketho eziningi ezinempilo nezimnandi ze-Paleo.

Labo abanezithako eziphelele, ezinomsoco njengemifino, izithelo, amantongomane, imbewu, namaprotheni agcwalisayo bahlale beyisinqumo esingcono kakhulu.

Zama ezinye zokudla okulula ezibalwe ngenhla ukuze wengeze ukunambitheka nezinhlobonhlobo kuphethini yakho yokudla ye-paleo.

33 Ukudla Okunempilo Kwasehhovisi Okuzokugcina Unamandla Futhi Ukhiqiza

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Ukudla okulula okunomsoco ongakudla phakathi nosuku lokusebenza kungakusiza uhlale unamandla futhi ukhiqiza.

Nokho ukuthola ama-snack alula ukuwalungiselela, anempilo, futhi aphathekayo kungaba nzima.

Nazi ukudla okulula okungama-33 nokunempilo komsebenzi.

1. Amantongomane nezithelo ezomisiwe

Amantongomane nezithelo ezomisiwe kwenza ingxube enempilo, engaboli yokudla okulula.

Le combo yokugcwalisa inokulinganisela okuhle kwawo wonke ama-macronutrients amathathu, ngamafutha anempilo namaprotheni avela kumantongomane nama-carbs avela ezithelweni ezomisiwe. Ukwengeza, kokubili ukudla kucebile nge-fiber engakusiza ukuthi uhlale ugcwele phakathi kokudla (, ).

2. Upelepele kanye ne-guacamole

I-Guacamole iyidiphu elimnandi elivame ukwenziwa ngokwatapheya, umcako, u-anyanisi kanye . Ihamba kahle kakhulu nezingcezu zikapelepele noma eminye imifino eluhlaza.

Ukwengeza, ukwatapheya ucebile ngamafutha e-monounsaturated asekela amazinga e-cholesterol egazi enempilo nempilo yenhliziyo (, ).

3. Amakhekhe Elayisi ansundu kanye nokwatapheya

Ama-Chestnuts ayisidlo esikhulu esizinzile sehhovisi. Ikhekhe elilodwa lerayisi elinsundu (amagremu angu-19) linikeza amagremu angu-14 amakhabhohayidrethi kanye no-4% yenani lansuku zonke (i-DV) lefayibha ngamakhalori angu-60 ().

Ukotapheya uphezulu ngamafutha anempilo kanye ne-fiber. Ukusika noma ukusabalalisa i-puree yesithelo ekhekheni lerayisi kwenza kube ukudla okwanelisa kakhulu (, ).

Qiniseka ukuthi ubheka amaqebelengwane elayisi enziwe ngelayisi nosawoti nje futhi awaqukethe izithako ezingadingekile.

4. Uphizi ogazingiwe

I-Roast iyisidlo esingaboli esicebile ngamaprotheni, i-fiber namavithamini namaminerali amaningana.

Inkomishi engu-1/2 (amagremu angu-125) kaphizi iqukethe amagremu angu-5 efayibha kanye namagremu angu-10 weprotheyini. Ngaphezu kwalokho, aqukethe ama-amino acid amaningi adingwa umzimba wakho, ngakho amaprotheni awo abhekwa njengekhwalithi ephakeme kunaweminye imidumba (, ).

Ucwaningo lubonise ukuthi ukudla okusanhlamvu okuqukethe amaprotheni ekhwalithi ephezulu kungasiza ukuthuthukisa imizwa yokugcwala futhi kungasiza ().

Ukwenza ama-chickpeas athosiwe, khipha ithini likaphizi bese uyomisa. Wafake emafutheni omnqumo, usawoti wasolwandle, kanye nezinongo ozikhethele wona, bese ubhaka ishidi lokubhaka elinomugqa ongu-350℉ (180°) imizuzu engu-40.

5. Izikhwama ze-tuna

Izikhwama ze-tuna ezivalwe ngevacuum ziyizidlo ezilula ezingadingi ukukhanywa futhi zingagcinwa futhi zidliwe emsebenzini.

I-tuna igcwele amaprotheni okugcwalisa kanye ne-omega-3 fatty acids eyaziwa ngokulwa nokuvuvukala futhi ingase inciphise ingozi yesifo senhliziyo (, ).

Izikhwama ze-tuna zitholakala kabanzi ezitolo naku-inthanethi. Bheka izinhlobo eziqukethe i-skipjack tuna ephaphathekile, ephansi nge-mercury kunezinye izinhlobo.

6. Ama-apula nebhotela lamantongomane

Izingcezu ze-apula ezinebhotela le-peanut yemvelo zenza ukudla okulula okumnandi nokwanelisayo.

Ibhotela lamantongomane linikeza amaprotheni namafutha anempilo, kuyilapho licebile ku-fiber namanzi, okuwenza abe nomsoco ikakhulukazi. Eqinisweni, i-apula elingu-1 eliphakathi nendawo (amagremu angu-182) liqukethe amanzi angaphezu kuka-85% kanye namagremu angu-4 wefayibha ().

7. UJerky

I-Jerky iyimpilo yeshelufu ende, enganelisa ukulamba kwakho phakathi nosuku lokusebenza.

I-ounce eyodwa (amagremu angu-28) yenyama yenkomo iqukethe amagremu angu-8 wamaprotheni ngamakhalori angu-70 kuphela. Ukwengeza, inothile nge-iron, i-mineral ebalulekile yokugcina impilo yegazi kanye namazinga wamandla (, ).

Bheka i-jerky engelapheki enesodium ephansi futhi enezithako ezimbalwa. Ungathola futhi i-turkey eselashiwe, inkukhu, ne-salmon uma ungayidli inyama ebomvu.

8. I-granola eyenziwe ekhaya

igcina kahle ekhabetheni lakho ledeski ukuze uthole ukudla okulula okusheshayo.

Njengoba izinhlobo eziningi ezithengwa ezitolo zinoshukela omningi owengeziwe futhi ziqukethe amafutha emifino angenampilo angandisa ukuvuvukala emzimbeni wakho, kungcono ukuzenzela owakho ().

Mane uhlanganise i-oats egoqiwe, imbewu ye-sunflower, ama-cranberries omisiwe nama-cashews engxube yamafutha kakhukhunathi ancibilikisiwe noju, usakaze ingxube ebhodini lokubhaka elifakwe umugqa bese ubhaka kuhhavini cishe imizuzu engama-40 phezu kokushisa okuphansi.

Le nhlanganisela inempilo, ilinganisela futhi inothile kuma-carbohydrate ayinkimbinkimbi, i-fiber namafutha anempilo. Ukwengeza, i-fiber encibilikayo kuma-oats ingasiza ukwehlisa amazinga e-cholesterol futhi ithuthukise impilo yenhliziyo ().

9. iyogathi yesiGreki


Iyogathi yesiGreek engenashukela engenalutho iyisidlo esilula sokusebenza esinamaprotheni amaningi kunokuvamile.

Isiqukathi esingamagremu angu-170 (ama-ounces angu-6) seyogathi yamaGreki engenalutho enamafutha aphansi siqukethe amagremu angu-17 wamaprotheni ngamakhalori angu-140 kuphela. Ngaphezu kwalokho, ilayishwe i-calcium, imineral ebalulekile yamathambo namazinyo aqinile (, ).

Ukwenza lokhu kudla kube mnandi kakhulu futhi kugcwalise, engeza izithelo ezinempilo namantongomane.

10. Edamame

ubhontshisi wesoya ongavuthiwe ongajatshulelwa ushisiwe, uphekwe noma womiswe.

Agcwele amaprotheni asekelwe ezitshalweni asezingeni eliphezulu. Eqinisweni, ucwaningo lubonisa ukuthi amaprotheni e-soy anelisa njengeprotheni yenkomo futhi angasiza ekulawuleni ukudla nokusiza ekunciphiseni isisindo (, ).

11. Popcorn

I-Popcorn iyi-snack yomsebenzi onomsoco futhi owanelisayo one-fiber ephezulu nama-calories aphansi. Izinkomishi ezimbili (amagremu angu-16) ze-air-pop zinikeza amakholori angu-62, amagremu angu-12 wamacarbohydrates, amagremu angu-2 efayibha, namavithamini namaminerali amaningana ().

Ukwengeza, iqukethe ama-antioxidants abizwa ngokuthi ama-polyphenols angasiza ukuvikela ezifweni ezingamahlalakhona, njengesifo senhliziyo (, ).

12. I-cottage shizi nezithelo

Kucebile ngamaprotheni nezithelo, kuwukudla okunempilo okulungele umsebenzi. Inama-kilojoule aphansi kodwa igcwele izakhamzimba. Inkomishi engu-1/2 (amagremu angu-113) ye-cottage cheese enamafutha aphansi iqukethe amagremu angu-12 wamaprotheni kanye no-10% we-DV ye-calcium ngamakhalori angu-80 ().

Ungaletha izingxenye ezihlukaniswe ngaphambili ze-cottage shizi ukuze usebenze futhi uzibeke phezulu ngesithelo, njengamajikijolo asikiwe, kanye nomthombo wamafutha onempilo njengembewu yethanga.

13. Ama-chips emifino ebhakiwe


Ama-chips emifino ebhakiwe noma ephelelwe amanzi emzimbeni ayisidlo esinempilo, esizinzile eshalofini. Kodwa-ke, ezinye izinhlobo ezithengwa esitolo zenziwe ngamafutha e-canola noma e-soya, futhi aqukethe izithasiselo ezingadingekile.

Ukuzenzela ama-veggie chips kukuvumela ukuthi ulawule izithako ozisebenzisayo.

Sika ubhatata, ama-beet, izaqathe, i-zucchini noma ama-radishes amancane bese uxubha ngenani elincane lamafutha omnqumo. Bhaka eshidini lokubhaka elinomugqa ongu-225℉ (110℃) cishe amahora ama-2.

14. Izintuthwane ogodweni

Izintuthwane ku-Log ukudla okulula okunempilo okwenziwe ngezinti zesilimo esidliwayo esinamagatsha anamanzi kanye namagilebhisi omisiwe. Aqukethe amafutha anempilo, amaprotheni kanye nama-carbohydrate ashisa kancane kanye nefayibha engakunikeza amandla osuku lwakho lokusebenza (, , ).

Ukwengeza, isilimo esidliwayo esinamagatsha anamanzi ngokuvamile singamanzi, okwenza sigcwalise ngokukhethekile ukudla okunekhalori ephansi ().

15. Amabhola amandla okuzenzela

Amabhola wamandla ngokuvamile enziwa ngama-oats, ibhotela lamantongomane, isiphuzo esimnandi nezinye izengezo ezifana nezithelo ezomisiwe nokhukhunathi.

Ngokwezithako, zingamafutha anempilo, amaprotheni namavithamini amaningana namaminerali (, , ).

Ukuze wenze eyakho, hlanganisa inkomishi eyodwa (amagremu angu-1) ama-oats agoqiwe ne-80/1 indebe (2 amagremu) ibhotela lamantongomane, izipuni ezimbili (amagremu angu-128) imbewu yefilakisi egayiwe, 2/14 inkomishi (1 amagremu) uju, kanye no-4/85 inkomishi (1 amagremu) ushokoledi omnyama chips.

Gcwalisa izipuni zengxube ube amabhola alingana nokuluma futhi uwajabulele njengokumnandi kulo lonke usuku lwakho lokusebenza.

Ungathola ezinye izindlela zokupheka zebhola lamandla ku-inthanethi noma ezincwadini ezikhethekile.

16. Amaphakethe we-oatmeal

Ukugcina amaphakethe alula, angenashukela emsebenzini kuyindlela enhle yokuhlala uzilungiselele ngokudla okulula okunempilo.

I-oatmeal engenalutho inothile ngama-carbohydrate akhulisa amandla kanye ne-fiber encibilikayo, esiza ukwehlisa amazinga e-cholesterol futhi athuthukise impilo yenhliziyo (, ).

17. Izaqathe kanye ne-humus

I-Hummus iyidiphu elimnandi elenziwe ngama-chickpeas, i-tahini, i-garlic, amafutha omnqumo kanye nejusi kalamula ehamba kahle nezaqathi.

iqukethe i-fiber, amaprotheni namafutha anempilo, kuyilapho izaqathi zilayishwe i-beta-carotene, isandulela sikavithamini A emzimbeni wakho (, ).

Ukudla ukudla okuqukethe i-beta-carotene kungasiza ukuqinisa amasosha omzimba futhi kusekele umbono ofanele nempilo yamehlo ().

18. Amantongomane Afakwe Kashokoledi Amnyama


Amantongomane ambozwe ushokoledi omnyama awukudla okunomsoco futhi okumnandi ongakujabulela ehhovisi.

Ikakhulukazi, icebile kuma-antioxidants akwazi ukulwa nama-molecule abizwa ngokuthi ama-radicals mahhala alimaza amangqamuzana futhi axhumene nezifo ezihlukahlukene ezingapheli ().

Ngaphezu kwalokho, amantongomane anikela ngamaprotheni namafutha anempilo angakusiza ukukugcwalisa ().

Bheka amabhrendi angenawo ushukela owengeziwe futhi usebenzise ushokoledi omnyama okungenani u-50% usuwonke ukhokho, njengoba uqukethe ama-antioxidants amaningi kunezinye izinhlobo ().

19. Ama-muffin amaqanda avuselelekayo

Ama-muffin amaqanda enziwe ngamaqanda ashayiwe, imifino kanye noshizi awukudla okunempilo kokuthatha uhambe.

Amaqanda agcwele amaprotheni ekhwalithi ephezulu namavithamini namaminerali amaningi. Eqinisweni, iqanda elingu-1 linikeza ngaphezu kuka-20% we-DV ye-choline, isakhi esibalulekile sobuchopho bakho (, ).

Ukuze wenze owakho ama-muffin amaqanda, hlanganisa imifino eluhlaza eshayiwe nemifino eqoshiwe kanye noshizi ogayiwe. Thela ingxube ezinkomishini ze-muffin ezigcotshisiwe bese ubhaka ku-375℉ (190℃) imizuzu eyi-15 ukuya kwengama-20.

Ukuze uphinde ushise i-muffin yeqanda emsebenzini, yibeke ku-microwave imizuzwana engama-60 ukuya kwangu-90 noma uze ushise.

20. Clementines nama-alimondi

Ama-Clementines nama-clementines ukudla okubili okunempilo ongakudla kalula emsebenzini ukuze uthole isidlo sasemini santambama.

Ndawonye, ​​banikeza ibhalansi enhle ye-fiber, amaprotheni, namafutha anempilo angakusiza ukuthi uhlale ugcwele isikhathi eside kune-clementine yedwa (, ).

Ukwengeza, i-clementine engu-1 (amagremu angu-74) iqukethe cishe i-60% ye-DV kavithamini C, ivithamini ebalulekile yezicubu ezixhumeneyo, ukuphulukiswa kwesilonda kanye nokuzivikela komzimba (, ).

21. Ushizi wezintambo

Ushizi wezintambo uwukudla okulula okugcwele imisoco enenzuzo.

Iyunithi yezinhlamvu eyodwa (amagremu angu-28) iqukethe amakholori angu-80, amagremu angu-6 wamaprotheni, kanye no-15% we-DV ye-calcium. Ukudla okunekhalori ephansi, ukudla okunamaprotheni amaningi kungakusiza ukukugcwalisa, kunciphise inani eliphelele lekhalori, futhi kukhuthaze ukuncipha kwesisindo (, ).

22. Ama-Cashews anezinongo


Ama-cashews anezinongo enza ukudla okunomsoco kakhulu. Aqukethe amafutha anenhliziyo enempilo, kanye namavithamini namaminerali. Ukwengeza, lamantongomane anothile ngama-antioxidants i-lutein ne-zeaxanthin abalulekile ekusebenzeni kahle kwamehlo (, ).

Eqinisweni, ukudla okuphezulu kuye kwaxhunyaniswa nengozi ephansi ye-macular degeneration ehlobene neminyaka (AMD) ().

Ukuze wenze lokhu kudla okumnandi, phonsa ama-cashews aluhlaza emafutheni omnqumo, i-cumin, i-chili powder kanye nejinja. Wasakaze eshidini lokubhaka elinemigqa bese ubhaka ku-325℉ (165℃) imizuzu eyi-12 kuya kweyi-15.

Ungathenga futhi ama-cashews afakwe izinongo ezitolo naku-inthanethi. Vele uzame ukukhetha uhlobo olusebenzisa izithako zemvelo.

23. I-Turkey nama-cheese rolls

I-Turkey kanye ne-cheese wraps kulula, ukudla okulula okunamaprotheni.

iwumthombo ocebile wamavithamini namaminerali amaningi, ikakhulukazi uvithamini B6, isakhi esibalulekile sokukhiqiza amandla. Ngaphezu kwalokho, ushizi ugcwele izakhi ezibalulekile, kuhlanganise ne-calcium ne-vitamin D (,).

24. I-salmon ebhemayo kuma-whole grain crackers

Ukubhema kuwukudla okunomsoco kakhulu, okucebile ngamaprotheni nama-omega-3 fatty acids asebenza njengama-anti-inflammatories anamandla futhi angasiza ekunciphiseni ingozi yezifo ezifana nesifo senhliziyo nokucindezeleka (, , ).

Bhanqa i-salmon ebhemayo nerayisi elinsundu noma ama-crackers angu-100% okusanhlamvu okuphelele ukuze uthole ukudla okulula okunempilo nokwanelisayo emsebenzini.

25. Izidudla zasolwandle

Ukudla okulula kwezimila zasolwandle kuyizikwele ezicwebile ezisikwe emaqabunga omisiwe futhi zifakwe usawoti.

Anama-kilojoule aphansi futhi aphakeme kakhulu ku-iodine, imineral ebalulekile empilweni yegilo ().

Ungathenga ukudla okulula kwezimila zasolwandle endaweni noma ku-inthanethi. Bheka izinhlobo ezinezithako ezimbalwa, njengokhula lwasolwandle, amafutha omnqumo nosawoti.

26. Ukwatapheya on sourdough toast

Ukwatapheya esinkwani senhlama emuncu ukudla okulula okunempilo ongakwenza emsebenzini. I-Sourdough yenziwa ngenqubo yokuvutshelwa futhi ingase ibe nezakhiwo ezifana ne-pre- and probiotics ().

Ama-prebiotics ayimicu engagayeki ezondla amagciwane akho amathumbu, kanti ama-probiotics angamabhaktheriya amathumbu akhuthaza impilo. Basebenza ndawonye ukukhuthaza nokugaya ukudla ().

Ukwengeza ukwatapheya ku-toast yenhlama emuncu kunikeza ifayibha eyengeziwe namafutha anempilo ukwenza ukudla okulula okunenhliziyo emnandi.

27. Amaqanda abilisiwe


kungenye yezidlo ezilula nezinomsoco.

Eqinisweni, amaqanda aqukethe inani elincane lazo zonke izakhamzimba ozidingayo. Iqanda elikhulu (amagremu angu-50) liqukethe amagremu angaphezu kuka-6 amaprotheni, ngaphezu kwensimbi, i-calcium, i-choline namavithamini A, B6, B12 no-D, phakathi kwezinye izakhi ().

28. Brie namagilebhisi

I-Brie noshizi iyinhlanganisela yokudla okulula, okulula ukuyilungisa.

Amagilebhisi anothe nge-fiber, i-potassium ne-vitamin B6, kanti i-brie inothe ngamaprotheni, amafutha kanye namavithamini A no-B12. Ukuwadla ndawonye kunikeza ibhalansi enhle yama-carbohydrate, amaprotheni namafutha angakusiza uzizwe ugcwele amandla nokugcwala (, ).

29. Imbewu Yethanga Egazingiwe

Izinhlamvu zamathanga ezithosiwe ziwukudla okulula okuphathekayo, okuzinzile eshalofini ongakugcina etafuleni lakho.

I-1/4 indebe (amagremu angu-30) iqukethe ama-calories angu-180, amagremu angu-3 efayibha, u-15% we-DV yensimbi, kanye namagremu angu-14 wamafutha okugcwalisa, amaningi awo avela emafutheni anempilo enempilo engapheli. Futhi zicebile ikakhulukazi ku-zinc yamaminerali evuselela isimiso somzimba sokuzivikela ezifweni (,,,).

Ukwenza imbewu yethanga eligazingiwe, phonsa imbewu eluhlaza emafutheni omnqumo nosawoti wasolwandle. Zibeke eshidini lokubhaka elinomugqa bese ubhake imizuzu engama-45 ku-300℉ (150℃).

30. Igxolo Leyogathi Eqandisiwe

Igxolo leyogathi eliqandisiwe liwukudla okuqabulayo okwenziwe ngeyogathi yesiGreek nezithelo ezintsha, njengokuthi, ongazigcina efrijini lakho lomsebenzi.

Icebile amaprotheni, i-fiber, i-calcium nezinye izakhi eziningana. Ukwengeza, ngokungafani neyogathi eqandisiwe ethengwa esitolo noma u-ayisikhilimu, amagxolo ayogathi eqandisiwe okuzenzela awanawo ushukela owengeziwe (, ).

Ukuze wenze lokhu kudla okumnandi, hlanganisa iyogathi yesiGreki engenalutho namajikijolo aluhlaza noma ama-strawberry bese usakaza ebhodini lokubhaka elifakwe nge-wax noma iphepha lesikhumba. Dlulisela efrijini imizuzu engu-30 noma kuze kuphole ngokwanele ukuhlephuka ube yizicucu.

31. Ama-Smoothies Aluhlaza

Ukuletha ama-smoothies aluhlaza emsebenzini kuyindlela elula yokujabulela ukudla okulula okunomsoco ekuhambeni.

Ungawenza ngesipinashi, ubhanana oqandisiwe, isipunu sebhotela lamantongomane kanye nobisi lwezitshalo noma lwenkomo. Lokhu kunikeza ibhalansi enhle ye-fiber, amaprotheni namafutha anempilo, okwenza i-smoothie yakho ibe yindlela yokugcwalisa (,,,,).

32. I-chia pudding


I-Chia pudding ivame ukwenziwa ngobisi, i-vanilla, isithelo kanye nesiphuzo esimnandi.

Imbewu ye-Chia inomsoco ngendlela emangalisayo futhi inothe ngama-omega-3 fatty acids, i-fiber, insimbi ne-calcium. Eqinisweni, izipuni ezi-2 (35 amagremu) zembewu ye-chia zinikeza ngaphezu kuka-16% we-DV ye-calcium kanye no-32% we-DV ye-fiber ().

Ezinye izifundo kubantu ziphakamisa ukuthi ukwengeza imbewu ye-chia esidlweni sakho sasekuseni kungasiza ekwandiseni imizwa yokugcwala futhi kunciphise ukuthathwa kwekhalori, okungase kukhuthaze ukuncipha kwesisindo ().

Ukwenza i-chia pudding, hlanganisa izipuni ezi-3 (amagremu angu-40) zembewu ye-chia nenkomishi engu-1 (240 ml) yobisi embizeni yengilazi. Engeza isithelo esisikiwe, imbewu yethanga, isiraphu encane ye-maple kanye nokukhishwa kwe-vanilla. Ivumele ihlale esiqandisini ubusuku bonke futhi uhambe nayo lapho uya emsebenzini ekuseni.

33. Amabha Amaprotheni Azenzela

Amabha amaprotheni athengwa esitolo ngokuvamile alayishwa ushukela owengeziwe, nakuba izinhlobo ezinempilo ezinezithako ezilinganiselwe nazo ziyatholakala.

Uma ufuna ukulawula okuphelele kokuthi yini etholakala ekudleni kwakho kwamaprotheni, yenza okwakho ngezithako ezinempilo njengembewu, amantongomane, amantongomane, ukhukhunathi nesithelo esomisiwe.

Engeza ubumnandi bemvelo isiraphu ye-maple noma uju.

Ungathola izindlela zokupheka ezingenakubalwa ku-inthanethi nasezincwadini zokupheka ezikhethekile.

Iphuzu elibalulekile

Ukuba nokudla okulula okunempilo emsebenzini kuyindlela enhle yokuhlala unamandla futhi ukhiqiza.

Ukudla okulula okunempilo kulolu hlu kulula ukukulungisa, kuyaphatheka, kunomsoco, futhi kungagcinwa etafuleni lakho noma ekhishini lomsebenzi.

Ngezinketho ezinjalo ezihlwabusayo, ungakwazi ukunamathela kalula kukho ekhaya, emsebenzini, nasendleleni.

40 Ukudla Okunempilo Kwentsha Elambile

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Intsha Intsha idlula enkathini yokukhula nentuthuko edinga ukondliwa okuphelele kwama-macronutrients (amafutha, amaprotheni, nama-carbohydrate) kanye nama-micronutrients (amavithamini namaminerali). Ukwengeza, ukudla okunomsoco kungasiza intsha ukuba iphumelele ezifundweni nakwezemidlalo (, , , ).

Nokho ukudla okulula okuthandwayo kuphezulu ngezinhlamvu ezicolisisiwe, ushukela owengeziwe, nezinye izithako okufanele zilinganiselwe ekudleni kwentsha (, ).

Noma kunjalo, izinhlobonhlobo zokudla okunempilo zingathengwa ezenziwe kusengaphambili noma zenziwe kalula kusukela ekuqaleni.

Nazi ukudla okulula okunempilo okungama-40 kwentsha elambile.

Intombazane esencane ikhompuyutha ephathekayo enokudla okulula eduze

Sifaka imikhiqizo esikholelwa ukuthi izoba usizo kubafundi bethu. Uma uthenga ngezixhumanisi kuleli khasi, singazuza ikhomishini encane. Nansi inqubo yethu.

1–5. Izidlo Ezisheshayo Ezenziwe Ekhaya

Izindlela zokupheka eziningi zokuzenzela ukudla okulula zidla isikhathi, kodwa lokhu okulandelayo kungenziwa ngemizuzu futhi kunikeze inala yemisoco.

1. Ama-sandwich we-Apple ne-Nut Butter

iyinhlanganisela emnandi futhi egcwalisayo. Yenza ingane yakho isabalalise ibhotela layo eliyintandokazi phakathi kwama-apula asikiwe ukuze uthole ukudla okulula okunefayibha kanye namaprotheni.

Ungakwazi ukugoqa emaphethelweni, imbewu ye-chia noma amantongomane aqoshiwe ukuze uthole ukuhlehla okwengeziwe.

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

Imiksi ye-Trail iyisidlo esilula nesinempilo kakhulu. Wena noma ingane yakho ningaxuba ama-cashews anokhilimu, ama-alimondi aqatha kanye nama-chips kashokoledi amnyama ukuze nihlanganise into engenakuvinjelwa.

Ngokuphawulekayo, lezi zithako ziyimithombo emihle kakhulu yamavithamini, amaminerali kanye nama-antioxidants adingwa intsha ukuze ibe nempilo enhle.

Thola iresiphi.

3. Izimbiza ze-Hummus

I-Hummus iyidiphu eyenziwe ngama-chickpeas. Iqukethe i-fiber, i-magnesium, i-folate, amafutha anempilo namaprotheni ().

Gcoba phansi kwembiza ye-mason ngezipuni ezimbalwa, bese ugcwalisa imbiza ngemifino eqoshiwe efana nezaqathi, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi kanye ne-zucchini ukuze uthole isidlo esinomsoco.

4. I-Mozzarella ne-cherry utamatisi skewers

utamatisi kanye ne-mozzarella skewers
Nakuba intsha inesidingo esikhulayo sokusekela imizimba yayo ekhulayo, ukuntuleka kwe-calcium eyanele entsheni kuyinkinga evamile, ikakhulukazi phakathi kwamantombazane asakhula ().

Ubisi lonke kanye ne-juicy tomato skewers ayilayishwa kuphela nge-calcium, kodwa futhi namafutha anempilo, amaprotheni, ne-lycopene - i-antioxidant enamandla etholakala kutamatisi ehlotshaniswa nezinzuzo eziningi zezempilo ().

5. Bento Snack Amabhokisi

Amabhokisi e-Bento yizitsha zokudla ezinamakhompathimenti amaningi okuhlukanisa ukudla okulula. Bavumela ingane yakho ukuthi ihlanganise futhi ifanise ukudla okuthandayo.

Gcwalisa ibhokisi le-bento ngokudla okuhlukahlukene okune-fiber ephezulu, amafutha anempilo namaprotheni. Isibonelo, bhanqa nezinti ze-veggie, izithelo ezintsha, ama-crackers okusanhlamvu okuphelele kanye ne-guacamole.

6–10. Ukudla okulula okuzenzela ukuze kulungiswe kusenesikhathi

ukulunywa kwamandla esitsheni sepulasitiki
Uma unesikhathi esincane ongasichitha, zama izindlela zokupheka ezilandelayo zentsha.

6. Ibhotela le-apula ne-almond Overnight Oatmeal

zilungiswa kusenesikhathi ukuze ingane yakho ikwazi ukukudla ngokushesha. Ungenza izingxenye ezilingana nokudla okulula usebenzisa izimbiza zamasoni ezincane ezingama-4-ounce (118 ml).

Lena ethile kulula ukuyilungisa futhi ihlanganisa izithako ezinomsoco njengama-apula, ibhotela le-alimondi, i-oats neyogathi.

7. Akukho-Bhaka Amandla Kashokoledi

Ukudla okulula kukashokoledi kuyintandokazi phakathi kwentsha.

Ngokungafani nokuphatha okuningi kweshokoledi, lezi zinhlamvu zamandla kashokoledi ezingabhaki zigcwele izithako ezinempilo njengama-oats, ama-cashews, nofulawa we-alimondi ukuze ugcine ingane yakho inamandla phakathi kokudla.

Thola iresiphi.

8. Ibhotela Yamantongomane kanye ne-Chia Jelly Pudding

zigcwele imisoco edingwa yintsha, okuhlanganisa amaprotheni, amafutha anempilo, i-magnesium, i-calcium, i-manganese, ne-phosphorus ().

Leli bhotela lamantongomane kanye ne-jelly chia pudding ihlanganisa amajikijolo aluhlaza okwesibhakabhaka ane-antioxidant nebhotela lamantongomane anokhilimu futhi isebenzisa ubisi lukakhukhunathi, ngakho kuphephile ezinganeni ezidinga ukugwema ubisi.

9. Imifino, ushizi nama-muffin amaqanda

Ama-Muffins ayisinqumo esihle sokudla okulula okuzenzelayo. Gcina lawa ma-muffin anamaprotheni esiqandisini noma efrijini ukuze ingane yakho ikwazi ukuwashisa kabusha njengoba kudingeka.

Thola iresiphi.

10. Copycat RXBARs

Ama-RXBAR enziwe ngezithako ezincane futhi ayintandokazi yentsha eningi. Uma ufuna ukonga imali, zama ukuzenza eyakho ekhaya.

Thola iresiphi.

11-15. Ukudla okulula okunamaprotheni


Ukudla okulula okunamaphrotheni kungasiza ingane yakho ukuthi ihlale igcwele phakathi kokudla. Ngenxa yokuthi lesi sakhi sisiza ukwakha imisipha nokugcina impilo enhle, kubaluleke kakhulu kubadlali abasakhula, abadinga amaprotheni amaningi kunentsha engasebenzi (, , ).

Olunye ucwaningo lubonisa ukuthi intsha “inde ngamaphesenti angama-20 kuye kwangama-60 kunabantu abadala” ngenxa yokwanda kwesidingo samaprotheni okukhula nokuthuthuka ().

Ukudla okulula okulandelayo kunikeza umthombo ocebile wamaprotheni.

11. Amaqanda angcolile

Amaqanda awumthombo omuhle kakhulu wamaprotheni, kanye nezinhlobonhlobo zamavithamini, amaminerali kanye nama-antioxidants. Amaqanda angcolile ayindlela emnandi yokwandisa amaprotheni engane yakho.

Leli qanda elinempilo elingcolile lisebenzisa iyogathi yesiGreki.

12. I-parfait yeyogathi yamaGreki enezithelo, amantongomane kanye nembewu ye-chia

Wena noma ingane yakho ningenza i-parfait emnandi enamaprotheni ngokwendlalela imbiza ye-mason enamafutha aphelele, amajikijolo amasha, amantongomane aqoshiwe kanye nembewu ye-chia. Iyogathi yesiGreki iqukethe amagremu angu-15 amaprotheni ngama-ounce angu-6 (amagremu angu-170) akhonzayo ().

13. I-tuna ne-Cheddar Lunch Box Box Bites

Uma ingane yakho ithanda ukudla kwasolwandle, zama lokhu kudla kwe-tuna ne-cheddar. I-tuna iwumthombo omuhle kakhulu wokumuncwa kakhulu futhi inikeza amaprotheni, abalulekile ekuthuthukiseni nasekusebenzeni kobuchopho bentsha ().

Thola iresiphi.

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

Le saladi enambithekayo igcwele amaprotheni asekelwe ezitshalweni futhi iyisinqumo esihle entsheni. Ngaphezu kwalokho, i-feta yengeza i-calcium eyengeziwe namafutha anempilo.

Thola iresiphi.

15. Isaladi yenkukhu nama-apula, ama-cranberries nama-walnuts

Le nkukhu egxishiwe ihlanganisa inkukhu ecebile ngamaprotheni nama-apula, ama-cranberries omisiwe, nama-walnuts ukuze kube isidlo esiphundu nesimnandi. Kuhle kakhulu ukuhlinzekwa ngezingcezu ze-apula noma ngama-crackers noma izinti zesilimo esidliwayo esinamagatsha anamanzi.

Thola iresiphi.

16–20. Izidlo ezingenawo amantongomane


Ukungezwani nokudla kuyanda, futhi kukhona phakathi kwakho amantongomane ezihlahla namakinati. Eqinisweni, ucwaningo lwakamuva luthole ukuthi cishe amaphesenti angu-2,2 wezingane nentsha e-United States awazwani namakinati ().

Nakhu okunye ukudla okulula okungenawo amantongomane alungele intsha enokungezwani komzimba nezinto ezithile.

16. Uphizi ogazingiwe

I-crunchy, salty futhi ecebile ngamaprotheni esitshalo, ama-roasts ayisidlo esingenawo amantongomane ingane yakho eqinisekile ukuthi izowathanda.

Thola iresiphi.

17. Imiksi Yomzila Yezithako Ezinhlanu Engenamantongomane

Le miksi ye-trail engenawo amantongomane ihlanganisa inhlanganisela yezithelo ezomisiwe ezinomsoco nama-chips kashokoledi omnyama, alungele intsha enokungezwani komzimba namantongomane.

Thola iresiphi.

18. Easy Oatmeal Banana Muffins

Ama-muffin amaningi agcwele izithako ezifana noshukela owengeziwe kanye nofulawa omhlophe, kokubili okufanele kukhawulelwe ekudleni kwentsha. Kodwa-ke, lokhu kusebenzisa izithako ezinempilo, njengobhanana, i-oatmeal, kanye nobisi lonke iyogathi yesiGreki.

Ubumnandi bawo bemvelo buvela kanye nokusikisela kwesiraphu ye-maple.

19. Ushizi, ama-apula namagilebhisi skewers

Beka amakhyubhu kashizi, abomvu noma aluhlaza ngokuphelele, kanye nezingcezu ze-apula ku-skewers wokhuni ukuze udale isidlo esinomsoco, esilungele intsha esingalungiselelwa ngemizuzu.

20. I-Guacamole, imifino kanye nama-tortilla chips

zicebile ngamafutha anempilo, i-fiber, i-magnesium, i-folic acid ne-potassium. Kulula kuwena noma kwengane yakho ukuthi niyenze ibe i-guacamole enokhilimu, engabhangqwa nemifino nama-tortilla chips ().

21–28. Ukudla okulula okunempilo, okulungiselelwe


Nakuba ukudla okulula okuzenzela kuyinketho enhle entsheni, ungakhetha futhi kokuningi okupakishwe okunomsoco.

21. Ingxube yomzila, amantongomane nembewu

Izinkampani eziningi zithengisa izingxube ze-trail ezihlanganisiwe, kanye namantongomane anosawoti noma angenasawoti kanye nembewu.

Thenga le mikhiqizo ezinkampanini ezifana ne-Go Raw, Food to Live, 365 Daily Value, kanye ne-Sahale Snacks ku-inthanethi.

22. Imigoqo ye-Granola nama-protein bars

Khuthaza ingane yakho ukuthi ikhethe ama-protein nama-granola enziwe ngokudla okuphelele.

Amabha alandelayo anoshukela ngezithelo kuphela futhi angumthombo omuhle wamaprotheni, i-fibre namafutha anempilo:

  • I-Thunderbird Real Food Bars
  • I-RXBAR
  • I-Lärabars

Lawa mabha aqukethe ngaphansi kwamagremu angu-6 kashukela owengeziwe ngebha ngayinye:

  • Purely Elizabeth Granola Bars
  • I-Health Warrior Chia Bars
  • Iwa Gold Granola Amabha

23. Izinti zikashizi

Intsha idinga imithombo yamafutha anempilo ekudleni kwayo.

Ushizi wobisi ophelele awuhlinzeki nje kuphela i-calcium, amaprotheni namafutha anempilo, kodwa futhi namaminerali abalulekile, kuhlanganise ne-zinc ne-selenium, esekela impilo yokuzivikela komzimba (, , ).

I-Tillamook ne-Organic Valley yizinkampani ezimbili ezenza izinti zikashizi zekhwalithi ephezulu zilungele ukudliwa.

24. AmaChips Anempilo

Ama-chips angase abe mnandi, kodwa amaningi awawona umthombo omuhle wezakhi zentsha.

Noma kunjalo, amanye ama-chips amnandi agcwele imifino enemibala futhi aqukethe i-fiber eyengeziwe kunama-chips endabuko.

Thenga i-Brad's Veggie Chips noma i-Made In Nature Veggie Pops ku-inthanethi.

25. Izinti zaseTurkey

I-Turkey Sticks iyindlela ehlukile kune-ground turkey ehlinzeka ngomthombo ophathekayo wamaprotheni.

Thenga ama-Chomps noma i-Paleovalley Turkey Sticks ku-inthanethi.

26. Izithelo ezomisiwe

Intsha ingajabulela isithelo esomisiwe njengesiphuzo esimnandi futhi isibhanqe nedlanzana lamantongomane noma imbewu uma ifuna okuthile okumnandi.

Ngokufanelekile, izinkampani eziningana zithengisa imikhiqizo yezithelo ezomisiwe ezingenashukela.

Thenga i-Steve's PaleoGoods, Fruit Bliss, noma Okuhle & Qoqa izithelo ezomisiwe ku-inthanethi.

27. Ukulunywa Amandla Okwenziwa Ngaphambili

Ezinye izinkampani zenza ukudla okwenziwe ngaphambilini, okunothe ngezakhi zamandla okugcwala izithako ezinempilo njengesithelo esomisiwe, ukhukhunathi, amantongomane nama-oats.

Ukuthenga i-Nomz, i-Navitas, noma i-Kate's Real Food energy piques online.

28. Amaphakethe E-Butter Nut

Amaphakethe ebhotela lamantongomane ayisidlo esihle kakhulu sokuba intsha ibe nayo. Zingasakazwa phezu kwezithelo, imifino noma ushokoledi omnyama - noma zijabulele ngokwazo.

Thenga i-Artisana, Justin, kanye ne-RX Nut Butter Packets ku-inthanethi.

29–35. Ukudla okuncane


Izinketho ezilandelayo ziphakeme ngamakhalori futhi ziyinketho efanelekile yokudla okulula okukhulu, okugcwalisa noma ukudla okuncane.

29. Isaladi yenkukhu kanye ne-avocado

Le recipe ihlanganisa inkukhu ethosiwe kanye nekotapheya ukuze uthole inhlanganisela eyanelisa kakhulu engenziwa yodwa noma kuma-crackers noma.

Thola iresiphi.

30. I-Open-Faced Nut Butter Banana Sandwich

Gcoba i-alimondi, i-peanut, noma ibhotela likashewu ocezwini lwesinkwa esinomsoco, bese ufaka phezu kukabhanana osikiwe kanye ne-drizzle yoju.

31. I-Vegetarian Frittata

Wena noma ingane yakho ningenza le frittata yemifino enothe ngamaprotheni okulula ukuyisika futhi niyijabulele njengokudla okulula noma ukudla.

Iyakwazi ukwenziwa ngendlela oyifisayo, ngakho ungasebenzisa izithako eziyintandokazi zentsha yakho.

32. Ubhatata ogcwele

agcwele amaprotheni, i-provitamin A, i-fiber, uvithamini C kanye ne-potassium ().

Gcoba ubhatata omncane ogazingiwe ngezithako ezifana nemifino ebhakiwe, inkukhu noma ukwatapheya ukuze udale isidlo esincane esingenakuvinjelwa.

33. Uhlamvu Oluphelele I-Quesadilla

Ingane yakho ingagcwalisa kalula okusanhlamvu ngemifino egazingiwe kanye noshizi ukuze uthole i-quesadilla enambitheka egcwele imisoco ebalulekile.

34. Imbiza Yesaladi Ye-quinoa

Lokhu kuhlanganisa i-quinoa ephekiwe notamatisi oshisiwe, ukhukhamba, utamatisi we-cherry kanye noshizi we-feta.

Yifake ngomthombo wamaprotheni ofana nezimfanzi ezigazingiwe, inkukhu, i-tofu noma ubhontshisi ukuze uthole isidlo esincane se-heartier.

35. Ibhokisi le-Charcuterie

Sebenzisa ibhokisi le-bento ukuze udale ukudla okulula okunempilo ngokukhetha kwakho izithelo ezintsha, imifino, ushizi, ama-crackers, i-hummus, namantongomane.

Bheka lokhu ukuze uthole imibono.

36–40. Ama-Smoothies Anomsoco Ocebile


Ama-smoothies amaningi athengwa esitolo futhi enziwe ngaphambilini anoshukela omningi. Noma kunjalo, ama-smoothies alandelayo adinga izithako ezinomsoco futhi angashaywa ngemizuzu.

36. Ibhotela Yamantongomane kanye Nosuku Jelly Smoothie

Le recipe ye-smoothie inebhotela le-peanut yakudala kanye nokunambitheka kwe-jelly ngaphandle koshukela owengeziwe. Inoshukela ngokwemvelo futhi iqukethe ukuthinta kwephrotheni yebhotela lamantongomane.

Thola iresiphi.

37. Cherry Smoothie kashokoledi

Ungavumeli ukunambitheka kweshokoledi kwale smoothie kukukhohlise. Igcwaliswe ngezithako ezinempilo ezifana nesithelo futhi yashukela - hhayi ushukela.

Thola iresiphi.

38. Green Smoothie

Uma ingane yakho igwema imifino, le smoothie ingangena kancane ekudleni kwayo. Inokunambitheka kwezithelo okusawolintshi, ubhanana kanye nesitrobheli kodwa iqukethe umthamo omuhle we.

Thola iresiphi.

39. Ukwatapheya Berry Smoothie

Le smoothie ihlanganisa ukwatapheya okhilimu noshukela esiphuzweni esinomsoco. Ungakwazi ukwengeza kalula iyogathi yesiGreki noma ibhotela lamantongomane ukuze ukwandise okuqukethwe kwamaprotheni.

Thola iresiphi.

40. Ibhotela Yamantongomane I-Apple Oatmeal Smoothie

Ama-apula nesinamoni enza inhlanganisela emnandi kule smoothie enenhliziyo. Engeza i-scoop ukuze ulenze libe likhulu.

Thola iresiphi.

Iphuzu elibalulekile

Intsha idinga ukudla okwanele ukuze ifuthe imizimba yayo ekhulayo. Ukudla okulula kwentsha kufanele kugxile ekudleni okuphelele, okunomsoco okunikeza ama-macro kanye nama-micronutrients adingwa yintsha yakho ukuze ube nempilo enhle.

Uma uphelelwa imibono yokudla okulula okunomsoco, cela ingane yakho ukuthi izame enye yezindlela zokupheka - noma uthenge enye yezinketho ezipakishiwe - ezibalwe ngenhla.

Imibono Yokulungiselela Ukudla Okunempilo

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