Manje njengoba amaholide esephelile, kufanele siqale ukucabanga ngemikhuba yokuqalisa kabusha. Uma kuyilokho, ububashiye bepake ngalezi zinyanga. Noma kunjalo, akulimazi ukuthi uthola ifayela le- 8 ukudla okunamafutha aphansi nokunempilo. Azikwazi ukulahleka kwimenyu yakho yansuku zonke!
Kusuka enyameni kuye enhlanzini, izithelo nokunye okuningi. Njengoba ngale ndlela ungakwazi gcina ukudla okunomsoco kodwa ngaphandle kokukhohlwa zonke lezo zimfuno umzimba ositshela zona ukuthi ziyazidinga. Qalisa ukusebenza ukuze uqhubeke nokugcina isisindo esifanele nempilo enempilo kunanini ngaphambili.
Ukudla okunamafutha amancane nokunempilo, isalmon
Kunokudla okuningi okunamafutha aphansi nokunempilo esinakho ezandleni zethu. Okuhle kakhulu ngaso sonke isikhathi ukususa bonke labo abanamafutha amaningi futhi-ke, lawo afika ephekiwe noma esheshayo. Ngaphezu kwanoma yini ngoba ifayela le- ukudla ikhalori kuzophinde kube kukhulu. Uma unesikhathi, ngaso sonke isikhathi kungcono ukuziphekela ukudla futhi ukugcine efrijini noma efrijini lapho kuyisikhathi sokukudla. Kungcono isipuni samafutha omnqumo ekudleni okuyinhloko bese ufaka imifino eminingi kubo.
Okunye kokudla kokuqala okunamafutha amancane futhi okunempilo kakhulu yi-salmon. Ngaphandle kokungabaza, enye yalezo okumele zihlanganiswe ekudleni kwethu. Le nhlanzi ine-Omega 3, ezozuzisa umzimba wonkana kanye nohlelo lokujikeleza kwegazi ikakhulukazi. Ngawo wonke amagremu ayi-100 awo, singasho ukuthi sizodla cishe amagremu ayi-11 amafutha. Inomsoco kakhulu futhi inamavithamini afana ne-B12 noma i-B6, kanye namaminerali we-magnesium noma i-calcium, phakathi kwabanye.
Inyama yaseTurkey
Noma nini lapho sikhuluma ngomkhuba onempilo, siyavuma ukuthi kunezinyama ezimbili ezimhlophe eziphelele. Ngakolunye uhlangothi inkukhu, kepha ngakolunye, iTurkey isenamafutha amancane. Inqobo nje uma kufanele siqiniseke ukuthi sisusile isikhumba. Kulokhu, cishe amagremu ayi-100 azoba nama-calories ayi-135. Ngaphezu kwalokho, ukudla amaprotheni esikudingayo nakho kuzoba kukho.
I-strawberries
Njengezithelo, sizonamathela ngama-strawberry. Ngaphandle kokungabaza, kungenye yezinketho ezinempilo kakhulu kanye nemithamo emikhulu yamavithamini ne-folic acid. Ama-antioxidants kanye ne-fiber kuzoba kulesi sithelo esincane.. Idlanzana lama-strawberry lingaba nama-calories angaba ngu-45 namafutha angaphansi kwegremu. Injabulo yangempela izoba isithelo esinjengalesi kanye noshokoledi omnyama omncane.
Isinkwa sikakolweni esiphelele
Isinkwa ngokungangabazeki kuthiwa sinamakhalori ambalwa. Vele, kulokhu, sikhethe isinkwa sikakolweni esiphelele. Ngaphezu kwama-carbohydrate, isinkwa sikakolweni esiphelele naso sine-fiber kanye namavithamini namaminerali. Kuhle kakhulu ukuyithathela yona ukugwema izinkinga ezithile zamathumbu. Vele, ukukhawulela ukusetshenziswa kwaso ngoba cishe amagremu ayi-100 alolu hlobo lwesinkwa cishe angama-calories angama-200. I- Isinkwa se-Rye Iphinde ibe umlingani ophelele, ngoba futhi inezintambo eziningi futhi ivimbela izinkinga zamathambo.
Amaqanda
Uma amaprotheni engenye yezisekelo ezinhle zempilo yethuSizophinde siyithole emaqandeni. Uma ufuna ukukhipha amanye amakhalori, akukho okufana nokuthatha abamhlophe. Ilungele ukwenza zonke izinhlobo zokupheka koshukela. Elicacile lingama-calories ayi-13. Ngakho-ke, ngeke ube nenkinga ngama-calories noma isisindo sakho.
Imililo
Ukwengeza amandla emzimbeni wethu kanye nefayibha, kuzoba futhi amalenti angayithola. Kuthiwa ezinye Amagremu ayi-100 amalenti anama-calories ayi-116. Ngakho-ke nazo zibalulekile. Ngoba hhayi kuphela ama-calories, kepha njengoba sisho, yonke eminye iminikelo.
Ikhabe eliqabulayo
Yebo, ikhabe futhi lingenye yezithelo ezinhle kakhulu. Kuyaqabula kakhulu futhi-ke, kukhanya kakhulu. Ngakho-ke sibhekene nokunye kokudla okunamafutha amancane nokunempilo. I- uvithamini C itholakala kuyo futhi inama-calories angaba ngu-60 kuphela.
Izinhlanzi eziluhlaza okwesibhakabhaka, i-tuna
Uma ngabe sike sasho isalmon phambilini, i-tuna ayikwazanga ukusindiswa. Faka ngaphakathi kwalokho okuthiwa inhlanzi eluhlaza okwesibhakabhaka. Cishe amagremu ayi-100 we i-tuna ekheniwe inama-calories ayi-120. Ngaphezu kwalokho, izothwala cishe ama-25 amagremu wamaprotheni. Okuthile, njengoba sibona, nakho kubalulekile. Ngakho-ke, usuvele uyazi ukuthi iziphi ezingeke zashoda ezitsheni zakho.