Amathiphu asheshayo
- Bambanisa i-carb ne-protein noma amafutha.
- Lungisa izithelo nemifino ukuze zilungele ukubanjwa.
- Yehlukanisele epuletini, hhayi esikhwameni.
Ihora lesithathu ntambama. Amandla ayakuphuma njengesivalo esiyimbobo esivuliwe. Ubamba ikhasi lama-cracker, noma noma yini eseduze, futhi ngemva kwemizuzu eyishumi usufuna futhi, ucasukile kancane futhi usungagcwele. Kuzwakala kujwayelekile?
Ukudla ithamo kuthola idumela elibi elingalifanele ngokugcwele. Ithamo elihle lingagcina amandla akho ezinzile, likuvimbe ukufika esidlweni sakusihlwa ulambe kangaka uze udle yonke ipentri, futhi lenze isikhathi eside phakathi kwezidlo sibe nomusa kakhulu. Inkinga ukuthi amathamo amaningi obamba-uhambe akhelwe ukunyamalala ngokushesha bese ashiya lutho.
Ukuthi kungani amanye amathamo ekushiya ulambe kakhulu
Ama-cracker anje, ama-pretzel, ikhasi lesiriyeli elimnandi: lokhu kakhulukazi kuwuhlobo lwama-carbohydrate acwengisiwe. Umzimba wakho uyawahlephula ngokushesha, ushukela wakho egazini uyakhuphuka, bese wehla futhi. Lokho kwehla wumuzwa wokufuna. I-Harvard Health ikubeka ngokusobala, iphawula ukuthi ama-carb ane-fiber ephansi, agayeka kalula avela ekusanhlamvu okucwengisiwe avame ukukhuphula ushukela wakho egazini ngendlela engakushiya ulambile futhi ngaphakathi kwamahora ambalwa.
Ngakho udla okwengeziwe, ngokushesha. Hhayi ngoba untula amandla okuzimisela. Ngoba ithamo lenze kanye lokho izithako zalo ebezizohlala zizokwenza.
Isixazululo akukhona ukudla kancane. Kuwukudla okuthile okunamandla amaningi okuhlala.
Izinto ezintathu ezenza ithamo libambe
Ithamo elanelisayo ngokuvamile linokungenani okukodwa, ngokufanele okubili, kwalezi okukusebenzelayo.
- I-Protein. Yiyo egcwalisa kakhulu kokuthathu. I-protein yehlisa isivinini sokugaywa kokudla futhi isunduze amahomoni atshela ubuchopho bakho ukuthi usudle ngokwanele. I-Greek yogurt, iqanda elibiliswe kakhulu, ushizi, i-edamame, ikhasana elincane lamantongomane.
- I-Fiber. Yengeza ubungako futhi yehlise isivinini sakho konke, ukuze amandla akhululwe kancane kancane esikhundleni sakanyekanye. Izithelo, imifino, ubhontshisi, ukusanhlamvu okuphelele, izimbewu.
- Amafutha anempilo. Enza ithamo lizwakale libalulekile futhi akugcina ugcwele isikhathi eside. Amantongomane, izimbewu, ukwatapheya, isipuni sebhotela lamantongomane.
Isiqondiso se-Mayo Clinic sifika endaweni efanayo: hlanganisa i-carbohydrate, i-protein, namafutha ukuze uthole ithamo elihlalayo, futhi uncike ekudleni okuphelele njengezithelo, imifino, ukusanhlamvu okuphelele, nemikhiqizo yobisi. Bambanisa i-carb esheshayo nomlingani ohamba kancane bese ushintsha indlela yonke into eziphatha ngayo emzimbeni wakho.
Ukubambanisa okulula okusebenzayo
Awudingi amaresiphi. Udinga izinhlanganisela. Iphethini ilula: thatha okuthile obungakufinyelela noma kunjalo bese ukunika umlingani.
- Amaslayisi e-apula noma ubhanana nesipuni sebhotela lamakinati noma le-almond
- Ama-cracker okusanhlamvu okuphelele noshizi noma i-hummus
- I-Greek yogurt nekhasana lamabheri
- Izaqathe ezincane, ikhukhamba, noma upelepele omkhulu ne-hummus noma i-guacamole
- Ikhasana elincane lamantongomane nocezu lwesithelo
- Ama-chickpea agazingiwe, aletha i-fiber ne-protein esitsheni esisodwa
- Isinkwa esithosiwe sokusanhlamvu okuphelele nokwatapheya
- Uphopukhoni okheshezelwe ngomoya, okusanhlamvu okuphelele okuhle ngokumangazayo ngokwako
Qaphela ukuthi ngayinye ihlanganisa kanjani i-carb ne-protein, i-fiber, noma amafutha. Yileso sonke isinyathelo.
Imikhuba emincane embalwa esizayo
Lokho okudlayo kubalulekile, kanjalo nendlela oyenza ngayo.
- Yehlukanisele epuletini noma esitsheni. Ukudla ngqo esikhwameni cishe kuqinisekisa ukuthi uzoba nokuningi kunalokho obuhlose. Isabelo esisodwa esiphambi kwakho siyiphuzu elicacile lokuma.
- Gcina izinketho ezinhle zibonakala nezilungisiwe zilungisiwe. Geza izithelo. Sika imifino. Ithamo ongalibamba emasekhondini amahlanu yilona ozolikhetha ngempela.
- Hlola ukuthi ulambile noma umane usudiniwe. Ingilazi yamanzi nemizuzu embalwa ngokuvamile iyawuphendula umbuzo. Uma indlala isekhona, dla okuthile kwangempela.
- Naka isikhathi. Ithamo entambama sekuhwalele lingasusa ubukhali ukuze ungalambi kakhulu esidlweni sakusihlwa, okwenza kusihlwa kube lula kuwe.
Iningi lesiqondiso siphakamisa ukugcina ithamo lindawana engaba ngama-150 kuya kwangama-200 amakhalori, kodwa akudingeki ubale wonke. Isazela esingcono ukubuza ukuthi ingabe ithamo lizokubamba ngempela. Uma linobuncane be-protein noma i-fiber noma amafutha kulo, ngokuvamile lizokubamba.
Uma ukudla ithamo kungaphezu kwendlala
Ngezinye izikhathi ukufinyelela ekudleni akumayelani ngempela nomzimba. Ingcindezi, ukudinwa, usizi, ukuthula okude kwakusihlwa okunzima, konke lokhu kungakuyisa ekhishini, futhi lokho kuyinto engeyabantu impela. Uma uqaphela ukuthi ukudla sekube yindlela yakho eyinhloko yokudlula emizweni enzima, noma ukudla kukushiya uzizwa ungalawuleki noma unamahloni, lokho kufanelwe ukunakwa ngomusa kunokwahlulela. Udokotela, udokotela wokudla, noma umeluleki angakusiza uhlele okungaphansi kwakho. Ukufinyelela akukhona ukwehluleka kokuziqinisa. Kumane kuwukuthola uhlobo olufanele losizo.
Okwamanje, qala kancane. Khetha ithamo elilodwa olidla izinsuku eziningi bese ulinika umlingani. Bona ukuthi likubamba isikhathi eside kangakanani. Lolo shintsho olulodwa, oluphindiwe, lwenza okwengeziwe kunanoma yimuphi umthetho ozolwela ukuwugcina.
Imithombo
- Harvard Health Publishing, Revamp your snacking habits
- Mayo Clinic Health System, Mindless munching or sensible snack?
- Harvard Health Publishing, High-protein snacks to build muscle and keep hunger at bay