Oku kukutya okwenzelwe abo bafuna ukwenza ukutya ukuze banciphise umzimba ngenxa yokuba betyebe kakhulu kwaye bangabalandeli beebhatata. Ungayenza ubuninzi beveki enye, iya kukuvumela ukuba unciphise umzimba malunga neekhilogremu ezi-1. Ngoku, kufuneka ubenempilo esempilweni ukuze uyisebenzise.
Ukuba uzimisele ukuphumeza esi sicwangciso, kuya kufuneka usele iilitha ezi-2 zamanzi ngemini nokuba utya ntoni na xa usitya, thambisa incindi yakho ngeswiti kwaye uzonwabise ngetyuwa kunye nesixa esincinci seoyile kajongilanga. Ungazipheka iitapile ehovini okanye uzibilise.
Imenyu yemihla ngemihla
- Isidlo sakusasa: Ukufakwa kwe-1 ngokhetho lwakho (ikofu okanye iti) kunye neglasi yesithelo sejusi yeziqhamo ozikhethele.
- Mid-morning: 1 infusion of your choice (ikofu okanye iti) kunye neebiscuits ezi-2 zebran.
- Isidlo sasemini: 1 indebe yomhluzi okhanyayo, isixa osifunayo kwiitapile kunye nesiqhamo esi-1 sokhetho lwakho.
- Emva kwemini: 1 ukumiliselwa okukhethiweyo (ikofu okanye iti) kunye nee-cookies ezi-2 ezigcwele iinkozo.
- I-snack: i-1 infusion oyikhethile (ikofu okanye iti) kunye ne-yogurt eneoli encinci.
- Isidlo sangokuhlwa: 1 indebe yomhluzi okhanyayo, isixa osifunayo kwiitapile kunye nesiqhamo esi-1 sokhetho lwakho.
Apha ngezantsi uyakufumana imenyu yokutya okumnandi kweebhatata kwiveki yonke.
Kutheni iitapile zilungile ekulahlekeni kobunzima?
Inyaniso yileyo ibhatata ilungele ukwehla kobunzima kwaye ngaphezu kwako konke, ukuphulukana nesisu. Enye yeendawo ezihlala zisikhathaza kakhulu kwaye akusoloko kulula ukuhla. Ewe, iitapile ezimnandi ziya kuba ngumlingani omkhulu kuba ine-index ephezulu yefayibha. Oku kusenza satiated ngokuthatha isixa esincinci sayo. Ukugaya kuya kucotha, ke iimvakalelo zokuhlutha, siya kukuqaphela ngokuhamba kwexesha.
Ngakolunye uhlangothi, ngumthombo ogqibeleleyo we-antioxidants kunye ne-index glycemic index. Inyani yile yokuba iitapile ezinesalathiso asezantsi kakhulu kuneetapile. Ke ihlala ihleli ilungile. Nini sifuna ukunciphisa umzimbaSidinga amanqanaba eswekile yegazi ukuba alungelelaniswe, njengoko ibhatata emhlophe iyakuyenza le nto kuthi. Kodwa ikukutya okuneekhalori ezisezantsi ezinomxholo ophezulu wamanzi, owenza ukuba kugaywe ngcono ngakumbi.
Iipropati zetapile ezimnandi
Ngombulelo kumxholo wayo ophakamileyo we-carotenes, kunye namandla e-antioxidant, isenza sibe kukunye kokutya okufunekayo kukutya kwethu. Njengoko sisazi kakuhle, iitapile zineeproteni zendalo ezingenakubethwa. Kodwa ikwanepesenti ephezulu yefayibha, kwangaxeshanye yenziwe ngayo iiminerali ezinje ngecalcium, magnesium, okanye potassium, ngaphandle kokulibala ivithamin C. Kuzo zonke iigram ezili-100 zebhatata, ishiya umzimba malunga nama-30 ml wale vithamini kunye novithamini E. Kodwa ikwabonelela nge-480 mg ye-potassium, i-0,9 mg yentsimbi, i-3 yeegram zentsinga nangaphantsi ngaphezu kweekhalori ezingama-90.
Asinakulibala, kuba sikhankanye iivithamini, ezikwanazo ne-B1, B2, B5 kunye ne-B6.
Zingaphi iikhilogram ezilahlekileyo kunye nokutya okutyiweyo kweetapile?
Inyaniso kukuba kukutya okufutshane. Akufuneki ukuba yolulwe ngexesha, kuba njengoko sisazi kakuhle, uhlala usitya ngendlela elunge ngakumbi. Kukulungele ukunciphisa umzimba ngaxeshanye nesisu. Unga yenze malunga neentsuku ezintlanu okanye ezintandathu ebuninzini. Logama impilo yakho ilungile. Ngelo xesha ungalahla iikhilogram ezimbini. Kodwa kuyinyani ukuba umzimba ngamnye wahluke ngokupheleleyo kwaye kuyakubakho abantu abanokuba nokwehla okubonakalayo.
Imenyu yokutyiwa kweetapile ezimnandi
NgoMvulo
- Isidlo sakusasa: Iglasi yesiselo setapile kunye neeorenji ezimbini
- Mid-kusasa: iigrama ezingama-30 zesonka sengqolowa esipheleleyo esine-yogurt ekhutshiweyo
- Isidlo sasemini: Ibhatata emhlophe ebhakwe (isixa osifunayo) ngesitya seletisi kunye netumato
- Emva kwemini: Ukufakwa kunye neicookies ezimbini eziziinkozo
- Isidlo sangokuhlwa: Ibhatata emhlophe ebhakwe kunye nekhrim yemifuno elula kunye nesiqhamo sedizethi.
Lwe sibini
- Isidlo sakusasa: Iglasi yesiselo setapile, iqanda elibilisiweyo kunye nesiqhamo
- Mid-ekuseni: iigram ezingama-30 zesonka sengqolowa esipheleleyo esineegram ezingama-50 zeshizi elula
- Ukutya: Iitapile eziswiti ezixutywe nepunipoon yobisi olunamafutha kunye ne-100 yeegramu zenkukhu eyosiweyo kunye nemifuno
- Emva kwemini. Ukufakwa kunye neegrama ezingama-30 zeenkozo zizonke ngeyogurt ye-skimmed
- Isidlo sangokuhlwa: Ibhatata ebhakaweyo kunye nesaladi kunye nesiqhamo
NgoLwesithathu
- Isidlo sakusasa: Ikofu yodwa okanye ubisi olunamafutha, iigram ezingama-30 zesonka sengqolowa kunye nezilayi ezintathu zeturkey okanye ibele lenkukhu
- Mid-morning: i-50 gram yetshizi elula kunye neziqwenga ezibini zeziqhamo
- Ukutya: Ukubhaka okanye ii-microwaved iitapile zetshiphusi kunye ne-125 yeentlanzi kunye nesitya sesaladi.
- Phakathi kwemini: Ijusi yetapile emnandi kunye neyoghurs ebotshelelwe
- Isidlo sangokuhlwa: Iitapile eziswiti kunye nepleyiti yomhluzi okhanyayo kunye nesiqhamo sedessert.
NgoLwesine
- Isidlo sakusasa: Ukufakwa iitapile eziswiti okanye ijusi enezilayi ezi-5 zeturkey okanye inkukhu kunye nesiqwenga sesiqhamo
- Mid-morning: iigrama ezingama-30 zeenkozo ezipheleleyo ngobisi olunamafutha
- Isidlo sasemini: Ibhatata ebhakaweyo kunye nesaladi
- Emva kwemini: iigrama ezingama-30 zesonka sengqolowa esipheleleyo esine-0% samasi
- Isidlo sangokuhlwa: Iitapile eziswiti, iigram ezili-150 zentlanzi kunye neyogathi yendalo.
NgoLwesihlanu
- Isidlo sakusasa: Ukufakwa kunye neicookies ezimbini ezipheleleyo
- Mid-ekuseni: iziqwenga ezibini zeziqhamo
- Ukutya: Ibhatata ephekiweyo enamaqanda amabini abilisiweyo kunye nesiqhamo esinye
- Emva kwemini: Iigrama ezingama-30 zesonka sengqolowa kunye neTurkey
- Isidlo sangokuhlwa: Isaladi, i-sweet potato puree kunye neyogathi yendalo
Ungasifaka endaweni yebhatata emnandi?
Nangona umbuzo ungoyena uqhelekileyo, inyani kukuba impendulo ilula kunokuba sicinga. Njengoko ibhatata kunye neebhatata ezifanayo. Oko kukuthi, amagama amabini e-tuber efanayo. Kodwa kuyinyani ukuba kwindawo nganye inokwaziwa yenye yazo, ekhokelela kudideko. Kufuneka kuthiwe ibhatata emnandi okanye ibhatata yaziwa ngegama elithi ibhatata okanye ibhatata.
Inyani yile yokuba nangona ihlala ikukutya okufanayo, senza umahluko phakathi kwayo. Kuba ineendidi ezininzi kwaye oku kuye kwenza ukuba amagama ayichonge ngokwahlukileyo. Olunye lolo mahluko luya kuba ngombala zombini umgubo nolusu. Kuba iindidi ezinesikhumba esibomvu yinto esiyibiza ngokuba ziibhatata, ngelixa ezo zinesikhumba esikhanyayo zibizwa ngokuba ziibhatata. Ke, xa sifuna ukuthetha ngebhatata okanye ibhatata ekutyeni kwethu, kuya kufuneka sazi ukuba sizakufumana ubuhle, iimpawu kunye nezibonelelo ezifanayo.
Ukuba ndiza kuba nomhluzi we-lignt, i-4 toasts kunye neekomityi ezimbini zekofu ngemini, enyanisweni ndiza kufa yindlala kwaye yiyo loo nto ndingakwaziyo ukutya ukutya ukunciphisa umzimba
Iyandihlekisa le ndlela yokutya oyibekayo ukuze unciphise umzimba okhohlisa abantu. Awubeki nayiphi na iprotein kunye nehydrate oyibekayo uyifaka kwisidlo sangokuhlwa kulapho utyeba khona ... ungasathethi ke ngezondlo ezimbalwa ozityayo ... ekuphela kwento oza kuyifumana nayo oku kutya kukulahlekelwa lulwelo ngenxa ye-infusions, uphulukane nezihlunu ngeprotein encinci kwaye ubeke amanqatha ngokubeka i-hydrate kwisidlo sangokuhlwa xa bekufuneka ube kwisidlo sakusasa ukuze ube namandla imini yonke. Sele esithi wonke umntu uyisondlo kwaye ngenxa yezi zinto zonakalisa umzimba kunye nempilo yethu
Kulungile. … Andicingi ukuba ndizokwazi ukungatyi nyama kangange veki kodwa imvumi yenze le ndlela yokutya kwaye ihambe kakuhle kakhulu.
Kuyinyani ukuba iitapile zinesondlo kakhulu kodwa kufuneka uzidibanise neeproteni, ukuze uxinzelelo lungakuqhubisi kwaye emva koko ufuna ukutya indlovu iphela ... Akukho kutya Ayisekelwanga kwiprotein ayisebenzi ... Zombini ukwandisa ubunzima bemisipha kunye nokunciphisa amafutha emzimbeni
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