Ukuba uzama ukunyamekela umzimba wakho, ukutya okunempilo kwaye ulahlekelwe iikhilogram ezimbalwa, siya kukuxelela ukuba ziphi. amashwamshwam anempilo ukuba ungadla emini.
Xa siziva sinexhala, sinoxinzelelo kwaye sidangele ngandlel’ ithile, sityekele ekutyeni kakhulu phakathi kwezidlo, kwaye sityekele ekukukhetheni ukutya okugqwesileyo.
Xa silambile, nokuba sisekhaya, ngemini yethu yomsebenzi, okanye emva kokuzilolonga, ukuthomalalisa umdla wethu wokutya. iimveliso ezingenampilo, ezilayishwe ngeswekile, amafutha kunye ne-carbohydrates ephantsi.
Ukuba ufuna ukuqala ukukhathalela ukutya kwakho, sicebisa uthotho lweesnacks ezisempilweni onokuthi uzitye ngaphandle kokuzisola, eziya kukunceda uthintele indlala eyingozi, ukuthomalalisa iminqweno yakho kunye nokukhathalela umzimba wakho.
Ezi amashwamshwam afanelekile ukuthatha ezinzulwini zobusuku okanye phakathi kwemini, ziya kusinceda ukulawula indlala kwaye singatyi kakhulu emini emaqanda okanye ngesidlo sangokuhlwa.
I-snacks enempilo omele uzazi
Ngezantsi, sikunika ezona zimvo zibalaseleyo:
Amashwamshwam emifuno
Ukuba uthanda iifries zesiFrentshi ngaphezu kokunye ukutya, sikucebisa ukuba wenze chips imifuno esempilweni kwaye yasekhaya. Zilula ukuzenza kwaye zinokwenziwa ngemifuno oyithandayo kakhulu:
- Sika imifuno ibe ngamaqhekeza amancinci.
- Zibeke kwi-tray yokubhaka.
- Yongeza ioli encinci kunye nemifuno enamakha.
- Bhaka imizuzu engama-20.
- Vumela ukuba zipholile ukuze zibe crispy.
- Unokuzigcina iintsuku ezininzi kwisikhwama se-silicone.
Unokukhetha ukubhaka iinqathe, iibhiti, i-zucchini, iibhanana, njl.
Iyogurt eneziqhamo, isinamoni kunye netshokholethi emnyama
Enye ye amashwamshwam anempilo Into esinokuyitya ayinaswekile, iyogathi yendalo. Unokongeza iqhekeza lesiqhamo okanye itshokolethi emnyama kunye nobuncinci be-cocoa ye-70%.
Ukuba uyadinwa yincasa, ungatshintsha iziqhamo kunye neencasa zetshokolethi. Ukuba ukhetha, unokuxuba yonke into ekhaya kwaye Yifake kwi-tupperware ukuze uyithathe xa ixesha lifika.
Banana oatmeal cookies
Unokuba nobuganga bokulungiselela okumnandi oatmeal esempilweni kunye cookies banana. Okulandelayo, sikushiyela iresiphi elula onokuthi ube nobuganga bokuyenza namhlanje:
- Gcoba ibhanana evuthiweyo ngoncedo lwefoloko, xuba kunye ne-30 grams ye-oats.
- Yongeza i-sinamoni, nayiphi na i-nuts okanye iziqhamo eziphelelwe ngamanzi ezifana neerasentyisi okanye iipesika.
- Hlanganisa kakuhle kwaye usasaze inhlama ibe ngamacandelo amancinci, inani le-dessert spoon.
- Zibeke kwiphepha lokubhaka eligqunywe ngephepha lesikhumba.
- Bhaka phakathi kwemizuzu eyi-15 kunye ne-20 kwi-180ºC kwaye uyiyeke ipholile phambi kokutya.
Eyona nto ilungileyo kukuzigcina ngaphakathi iglasi okanye ingqayi yeglasi.
I-cottage cheese entsha kunye ne-crudités
Enye i-snacks onokuthi ube nayo, i-cottage cheese kukutya okunempilo kakhulu, imveliso yobisi efunyenwe kwi-whey. Iveliswa kunye ne-whey eshiyekileyo ekwenzeni isonka samasi.
Kukutya okugqibeleleyo ukuzikhathalela, ukongeza, ayinamafutha amaninzi. Ikwafanelekile ukuba ujonge ukufumana ubunzima bezihlunu, kuba ineprotheyini elungileyo. Esikhundleni sokuyithatha yedwa, siyakucebisa ukuba uhambe kunye neenqathe okanye ukhukhamba ukwandisa ukuhlutha kwaye ugweme ukutya okuninzi.
Edamame, iimbotyi zesoya
I-Edamame kukutya okunempilo kakhulu, iye yaba yimfashini kwaye ngoku, singayifumana kwiivenkile ezininzi. Kukutya okugqibeleleyo ukutya phakathi kokutya, kulungiselelwe ngendlela elula kwaye Zihamba kuphela ngeeflakes zetyuwa, imbewu okanye i-soy sauce.
Iimbotyi zeembotyi zesoya, ezingatyiwa, Yongeza emanzini abilayo kwaye uvumele ukuba bapheke imizuzu emi-3 ukuya kwemi-5. Zinokuthatyathwa ngokungathi ziimbewu zemifuno.
Ukongeza, basinika isixa esihle iiprotheni zemifuno kunye ne-micronutrients, njengentsimbi, i-phosphorus, i-manganese kunye ne-vitamin C, B9 okanye i-vitamin K.
Siyathemba ukuba oku kutya kuhamba nawe emini, ungazama zonke iiresiphi ukuze zingabonakali zimnandi, ke xa ufika ngexesha lesidlo sasemini okanye lesidlo sangokuhlwa, awutyi ngokulangazela kwaye ungakonwabela ukutya ngokusempilweni.