Yiziphi okusanhlamvu okungcono kakhulu kwasekuseni

okusanhlamvu

Ukudla kwasekuseni kuzoba ukudla okubaluleke kakhulu kosuku futhi ukwazi ukukhetha okusanhlamvu okufanele kuyinto impilo yakho ezoyazisa. Emakethe ungathola inqwaba yezinhlobo noma izinhlobo zokusanhlamvu, ngakho-ke kubalulekile ukwazi okuyizinto ezinempilo nezinomsoco kakhulu ukuze ngikwazi ukuba nazo ngesidlo sasekuseni.

Esihlokweni esilandelayo sizoxoxa nawe ngakho okusanhlamvu kwasekuseni okungcono kakhulu kanye nazo zonke izici zayo kanye nezinzuzo zokudla okunomsoco.

Kuncike ekutheni okusanhlamvu kunempilo yini?

Kunochungechunge lwezimpawu okusanhlamvu okufanele zibe nazo ukuze kube nempilo futhi ungakudla ngaphandle kwenkinga ngesikhathi sasekuseni:

  • Kufanele ibe ne-fiber ecebile. I-fiber ibalulekile ekugayeni kahle kokudla kanye nokwanelisa isifiso sakho sokudla. Kuyatuseka ukuthi okusanhlamvu kube namagremu angu-4 kuya ku-5 efayibha ekuphakeni ngakunye kokusanhlamvu.
  • Oshukela abambalwa. Okusanhlamvu okuningi ongakuthola emakethe kuqukethe amanani aphezulu kashukela. Okuhle ukukhetha okusanhlamvu okungaphansi kwamagremu angu-5 kashukela ngokuphakelwa okusanhlamvu.
  • Okusanhlamvu okuphelele. Izinhlamvu ezenziwe ngezinhlamvu eziphelele zicebile ngezakhi futhi zizonikeza amandla amaningi.
  • Kucebile ngamaprotheni. Okusanhlamvu kufanele okungenani kube no-3g wamaprotheni ngokuphakwa ngakunye. Amaprotheni anikeza amandla emzimbeni futhi asize ukulungisa izicubu.
  • Amakhalori aphansi. Kunconywa ukuthi ukhethe okusanhlamvu okuqukethe ama-calories angaphansi kwama-200 ngokuphakelwa komkhiqizo ngamunye.

Okusanhlamvu okulungele ukudla kwasekuseni

I-Avena

I-Oatmeal ingenye yezinhlamvu ezinhle kakhulu ongazidla ekuseni. Icebile ku-fiber encibilikayo futhi iguquguquka ngakho-ke ingahlanganiswa nenqwaba yezithako ezinempilo njengamantongomane, izithelo noma imbewu. Ezinye zezinzuzo zokudla okunomsoco yilezi ezilandelayo: okucebile nge-fiber, ushukela ophansi, okucebile ngama-antioxidants futhi kusiza ukuqinisa impilo yenhliziyo.

Ukolweni bran

Lezi zinhlobo zokusanhlamvu ziwumthombo ocebile we-fiber engancibiliki, ngakho-ke Aphelele ekugayeni ukudla futhi ulwe nokuqunjelwa. Mayelana nezinzuzo zokudla okunomsoco, okulandelayo kufanele kuboniswe: okucebile nge-fiber, ama-kilojoule aphansi kanye namavithamini amaningi ohlobo B.

Izinhlamvu ezigcwele

Irayisi elinsundu elikhukhumele noma ukolweni okhukhumele ngaphandle koshukela owengeziwe ukulungele ukudla kwasekuseni. Imayelana nokusanhlamvu Aphansi ngamakhalori futhi awanawo ushukela. Ngokuphathelene nezinzuzo zokudla okunomsoco, okubaluleke kakhulu yilokhu okulandelayo: ama-calories aphansi, awunawo ushukela owengeziwe futhi ucebile kuma-carbohydrate ayinkimbinkimbi.

UMuesli

I-Muesli ayiyona into engaphezu kwengxube oats, amantongomane, imbewu kanye nezithelo dehydrated. Lolu hlobo lokusanhlamvu alunawo ushukela owengeziwe, okwenza lulungele ukudla kwasekuseni. Ngokuphathelene nezinzuzo, okulandelayo kufanele kuboniswe: kucebile ku-fiber namaprotheni, ayinawo ushukela owengeziwe futhi inothile ngamaminerali.

okusanhlamvu kwasekuseni

Okusanhlamvu okubi kakhulu okufanele ube nakho kwasekuseni

Kunochungechunge lwezimpawu ezizokwenza okusanhlamvu kungabi nampilo nhlobo:

  • Ziqukethe ushukela omningi njengoba kwenzeka ama-cereals aqondiswe kwabancane endlini.
  • Iphezulu ngofulawa ocolisisiwe. Lezi zinhlobo zokusanhlamvu azinayo i-fiber futhi zibangela ukukhuphuka koshukela egazini.
  • Banezithako zokwenziwa okubenza bathandeke ezinganeni kodwa bangabi nampilo.

Ekugcineni, ukukhetha okusanhlamvu okufanele kwasekuseni kubalulekile. ukuqala usuku ngamandla nempilo. Izinhlamvu kufanele zibe ne-fiber ephezulu, zibe noshukela omncane futhi zenziwe ngezinhlamvu. Ama-oats, okusanhlamvu kakolweni noma i-muesli ngokungangabazeki ama-cereals amahle kakhulu ongawathola ekuseni. Khumbula ukuthi kubalulekile ukuqala usuku ngesidlo sasekuseni esigcwele izakhamzimba futhi ulinganisele ngangokunokwenzeka.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.