Isidlo sakusasa esingenasonka asiyondlela edlulayo, kodwa lukhetho olusemthethweni njengabo bathatha isigqibo sokutya isidlo sakusasa. Ngesi sihlandlo, isidlo sakusasa ngaphandle kwesonka sinokuba yinto efanelekileyo kakhulu ukuba unesitye sokunciphisa umzimba, ukuba unesifo sikashukela, ukuba unokutya kwe-ketogenic, njl.
Xa sicinga ngokutya isidlo sakusasa, i-toast ene-pate, i-ham, i-oyile, itshokolethi, i-hummus, njl. kodwa kukho ihlabathi lamathuba angaphaya kokusebenzisa isonka kwisidlo sakusasa. Kwakhona, uninzi lwezo zidlo zakusasa ngesonka zidla ngokusebenzisa izonka ezisikiweyo kwaye ziguquguquka kakhulu kwaye zinencasa, kodwa azikho mpilweni kakhulu kuba zilayishwa ngeoyile esulungekisiweyo, umgubo ocoliweyo, iswekile eninzi, njl.
Kungcono ukusebenzisa isonka sobugcisa, eyenziwe nge-100% yomgubo we-wholemeal kunye neoli yeoli, ephantsi kwamafutha, iswekile kunye netyuwa kwaye ukuba inembewu, kungcono. Kodwa ukuba asisithandi isonka okanye asikuthandi ngaloo mini, kukho iintlobo ngeentlobo zesidlo sakusasa esingenasonka esinokufikelela kuso. Kufuneka nje sijonge kakuhle.
Kufuneka senze konke okusemandleni ukuze isonka singabi ngumlingisi ophambili wemihla ngemihla yazo zonke isidlo sakusasa. Ukutya isonka esisemgangathweni kulungile, kodwa akufuneki siqalise amaxesha amaninzi ngemini, kodwa amaxesha amaninzi ngeveki kwaye sijonge ezinye iindlela.
Iingenelo zokufumana isidlo sakusasa ngaphandle kwesonka
Nangona isonka kunye nokutya okuziinkozo ngokwazo kuluncedo kakhulu kumzimba, ukusetyenziswa kakubi kwawo kunokusenza sityebe, kubangele i-glucose spikes, kuchaphazele impilo yentliziyo yethu kunye nokunyusa i-cholesterol, njl. Yiyo loo nto kufuneka sinciphise ukutya kwesonka ukusuka kumaxesha aliqela ngemini ukuya kumatyeli aliqela kuphela ngeveki kwaye sibeke kuqala kwezinye iintlobo zokutya ezifana neziqhamo, iimveliso zobisi, amaqanda, nokutya okuziinkozo kunye namandongomane.
Umngcipheko ophantsi wokuhlaselwa yintliziyo
Ngokuthi ndlela-ntle kwisonka ngesidlo sakusasa, siya kuba sempilweni kwaye sinciphise umngcipheko wokubandezeleka kohlobo oluthile lwentliziyo okanye isifo se-cerebrovascular. Oku kuvela ekutyeni isonka esimhlophe somgangatho ophantsi, nangona kunjalo, i-100% yesonka sengqolowa esipheleleyo sinceda ukunciphisa i-cholesterol, ikhusela ukutyeba kunye nohlobo lwe-2 yeswekile.
Ngokucacileyo, ukuyeka isonka kunye nokutya iipastries zamashishini kusibeka kwindawo efanayo okanye embi kakhulu. Ukuze le nzuzo isebenze, njengabanye, kufuneka sihambe kunye, kwaye oko kuthetha ukuba nokutya okunempilo, okunokulinganisela kunye okwahlukeneyo.
inqanaba leswekile elilawulwayo
Iicarbohydrates ezikwizonka zifunxwa ngokukhawuleza kwaye oku kubangela i-spikes kwi-glucose yegazi. Ke, ukuba siyayeka ukutya isonka, okanye isonka esikumgangatho ophantsi ongeyiyo i-100% yengqolowa epheleleyo, inqanaba lethu leswekile liya kulawulwa ngokulula kwaye Iyakunciphisa amathuba okufumana isifo seswekile se-2.
Kungenzeka ukuba ekuqaleni kokwala isonka sivakalelwa kukuba sinamandla amancinci, oko luhlobo lwesifo sokuyeka. Kwiintsuku ezimbalwa iyanyamalala kwaye yonke into ibuyela kwisiqhelo. Masikhumbule ukuba iswekile esulungekileyo ayibizwa ngokuba sisiyobisi sokungcamla, kodwa ngenxa yokuba idala umlutha.
Inceda ukunciphisa umzimba
Yeka ukutya isonka kunceda ukucima kwaye ekubeni kungekho carbohydrates, umzimba uthatha amandla kumafutha agciniweyo, ngoko silawula ukunciphisa umzimba. Ngokusisiseko le yeyona nto isisiseko sokutya kwe-keto kwaye yintoni eyenze yaduma kakhulu, nangona eneneni oku kutya kwacetywa ukunciphisa ukuxhuzula kubantwana. Oku kungenxa yokuba ukusetyenziswa kakubi kweswekile kuyonakalisa ingqondo, ngaphandle kwamanye amalungu amaninzi.
Iminqweno kunye ne-snacking iyancitshiswa
Isonka, ngakumbi isonka esikumgangatho ophantsi kunye nesonka esisikiweyo, sihlala siphezulu kwicarbohydrates efunxa ngokukhawuleza, yiyo loo nto incinci ngokuhlutha kwaye inyusa inani lee-snacks esizenzayo ekuseni yonke. Ke, ukuba sigcina isonka kwisidlo sakusasa, sivuna ntoni kuzo zonke iziqhamo zazo zonke ezi zibonelelo sixoxe ngazo ngasentla.
Ukuba siziva sifuna ukutya isonka ngenye imini okanye ngexesha elithile, kungcono ukukhetha i-100% yesonka sengqolowa, kwaye ufunde ileyibhile ngokucophelela ukuze uqiniseke ukuba yi-100% yengqolowa kwaye asikhohliswa.
Kwakhona, ngokulahla ezi carbohydrates zikumgangatho ophantsi kunye neeswekile, siya kuziva sinamandla ngakumbi, usempilweni kwaye unesimo esihle, kodwa qaphela, sinokuba nesifo sokuyeka.
Ngubani ofanele asiphephe isonka?
Isonka esimhlophe kunye nesonka ngokubanzi kufuneka kugwenywe ngabanye abantu, njenge-celiacs, abo balahlekelwa ubunzima okanye inkcazo yokutya, abo bafuna ukulandela ukutya kwe-ketogenic, njl. Kodwa ngaphaya koku kubonakala kucacile, kukho abantu abathile ekufuneka behlise ukutya kwabo isonka.
Ngakolunye uhlangothi, kunye nokukhokelwa yinzuzo yokuyeka isonka ngexesha lesidlo sakusasa, isifo seswekile kufuneka singasihoyi isonka, ubuncinci bezinga eliphantsi elilayishwe ngamafutha, umgubo ocoliweyo, ioli ehluziweyo, iswekile, ityuwa, njalo njalo.
Ukuba sine-cholesterol ephezulu, umngcipheko wengozi ye-cardiovascular, isifo senhliziyo, iingxaki zobunzima, phakathi kwabanye, kufuneka sibeke eceleni isonka, ngakumbi isonka esimhlophe kunye nezicwangciso eziphantsi zokubumba.
Eyona nto ilungileyo kukuba isonka esisityayo si-100% esidityanisiweyo, oko kukuthi, kwileyibhile yaso sithi yenziwe nge-100% yomgubo wengqolowa. Oko kunciphisa iikhalori, amafutha, kunye ne-carbs, kwaye kwandisa ifayibha kunye nexabiso lesondlo.
Iingcamango zesidlo sakusasa ngaphandle kwesonka
Ukucaca ukuba isonka asikho njengoko sasikhokelwe, ngoku siza kufumanisa ezinye iimbono malunga nesidlo sakusasa ngaphandle kwesonka, esilungele ukuba sibe ngaphambi komsebenzi okanye ukuya esikolweni. Isidlo sakusasa esikhawulezayo, esilula kwaye esinesondlo kakhulu.
Amaqanda kuzo zonke iintlobo zayo
Ingaba amaqanda aqhekekileyo, aqhotsiweyo, kwi-microwave, abilisiwe, kwi-omelet, njl. Amaqanda anezondlo kakhulu kwaye ukubonelela ngeevithamini kunye neeminerali ezibaluleke kakhulu emzimbeni ngundoqo ukuze yonke imihla yethu ibe ngcono.
xa upheka, Kungcono ukusebenzisa ioli ye-olive eyongezelelweyo, kodwa kungekhona kakhulu kwaye uhambe namaqanda kunye nesipinashi, i-turkey, i-York ham, ushizi, i-zucchini slices, njl. Umbuzo kukuba uncedise ngokufanelekileyo iqanda.
Iyogurt eneziqhamo kunye/okanye iicereals
Eyona nto ilula kwihlabathi kukuthulula i-yogurt kwisitya kwaye ungeze i-muesli enempilo kunye neziqwenga zeziqhamo. Oku kusebenza njengesidlo sakusasa okanye njenge dessert emva kwesidlo sangokuhlwa okanye isidlo sasemini esilula kakhulu njengesaladi. Kukho nabo bongeza iicereals kunye neeflakes zeziqhamo ezomisiweyo ezifana nekhokhonathi, kunye nembewu okanye i-chocolate shavings.
Chia pudding kunye neziqhamo
Xa sicinga nge-pudding, uhlobo lwe-yoghurt lufika engqondweni kwaye luyinyani, i-pudding idla ngokwenziwa kwi-jar emide okanye kwiglasi eqhelekileyo ye-250 ml kunye ne-yogurt yongezwa (ihlala iGrike, indalo kunye ne-sugar-free), ngoku. i iimbwe zechai kwaye yiyeke iphumle iyure. Emva koko, iziqwenga zeziqhamo zongezwa. Kule meko, kukho abo bongeza ezongezelelweyo ezifana ne-cereals crunchy, iziqhamo ezomisiweyo okanye itshokolethi.
I-Banana oatmeal cookies kunye netshokolethi
Eyona cookies idumileyo kuyo yonke i-Instagram. Ufuna kuphela iibhanana ezivuthiweyo, iqanda kunye ne-oats. Sixuba yonke into kwisitya kunye ne-oven ifudumala ukuya kwi-180 grams sibeka iibhola ezincinci zenhlama kwi-tray (ekufuneka ihlanganiswe nephepha lesikhumba ngaphambili).
Kukho abo bahlamba ezi cookies kwitshokolethi ecocekileyo kwaye kukho nabo bongeza i-chocolate shavings kumxube wokuqala. Into enhle malunga ne-oatmeal kukuba i-satiating kakhulu, ngoko siya kukwazi ukuphepha i-snacking, ngaphezu koko, i-oatmeal inika amandla amaninzi okunyamezela iseshoni yoqeqesho okanye usuku lomsebenzi.
Ukutya okuziinkozo ngobisi
I-classic phakathi kweeklasi, kodwa qaphela, kuba ayisebenzisi naluphi na uhlobo lwe-cereal. Kufuneka uhlale kude nezo zineswekile kwaye ukhethe kuphela iinkozo ezipheleleyo. Kukho izinto ezisisiseko okanye ezihlanjwe ngobusi, kunye nakwitshokolethi. Apha wonke umntu ukhetha into ayithandayo kakhulu, kodwa into ebalulekileyo kukuba iphantsi kweswekile, idayi, izongezo kwaye inepesenti ephezulu yeenkozo ezipheleleyo, oko kukuthi, ubuncinane i-80%.
Ngokuphathelele ubisi. Olona khetho lungcono kakhulu lubisi lonke, okanye unsweetened non-zobisi oat ubisi. Ukukhetha ubisi olulungileyo lwemifuno kulula kakhulu, funda nje ileyibhile kwaye kukho ubuncinci be-15% yesithako esiphambili kwaye kukho amanzi kuphela. Akukho oli, akukho tyuwa, akukho zityesi, akukho zongezi, akukho ziphuculi zencasa, akukho nto.
Isidudu
Apha i-oats iphinda ibe yi-protagonist kwaye, njengoko sithetha, ngumthombo ophilileyo wamandla. Apha sinokukhetha nobisi lwemifuno. Iyakuba yisidlo sakusasa ngo-10 ukuba kunjalo Sikhatshwa ngamandongomane, imbewu kunye neziqhamo ezitsha zonyaka.
Isidudu senziwe ngokuxuba ubisi kunye ne-oats de ibe lukhuni, yongeza i-sinamoni okanye i-vanilla kunye neziqhamo kunye nembewu. Masikhumbule ukuba ubisi kufuneka lube shushu, ukuze lukhulise incasa yezinye izithako.
Iipancakes okanye i-crepes (eswiti kunye netyuwa)
Iipancakes kunye ne-crepes zizona zikhetho eziqhelekileyo. Sinokuzenza zibe netyuwa okanye zibe mnandi, ekubeni sinokuzigcwalisa okanye zisasaze nge-cocoa cream kunye ne-hazelnuts, ijam, ibhotolo yamandongomane, kunye nemifuno emitsha, amaqanda aqhekeziweyo, iham ephekiweyo, iturkey esikiweyo, itshizi, njl.
I-Waffles nayo ingena apha, kwaye kukuba kwintlama ngokwayo singongeza ushizi, kunye nesipinashi okanye i-carrots egayiweyo, i-zucchini, njl. kwaye emva koko ukhaphe kunye nejusi yeziqhamo zendalo.
iiquesadillas
Sibhekisela kumaqebengwane engqolowa angqukuva aqhelekileyo ekutyeni kwaseMexico. La maqebengwana anezinto ezininzi kwaye sinokuwagcwalisa ngokumnandi kunye netyuwa. Kufuneka kuthiwe, iikeyiki kungcono ukuba badityaniswe, ngaloo ndlela sinciphisa ukusetyenziswa kweswekile.
Njenge-crepes, sinokuzalisa i-quesadillas ngobuninzi bokhetho. Into enhle kukuba i-quesadillas iyaxhathisa kwaye sinokuyifaka ngaphakathi komenzi wesandwich okanye isinyithi esinamacala amabini ukutshisa iisandwich.
Iikeyiki zeMicrowave
Ngemagi elula (i-microwave ekhuselekileyo) kunye nezithako ezisi-7 esinazo sonke ekhaya, sinokufumana ikeyiki encinci encinci yesidlo sakusasa esimnandi. Izithako ngumgubo, i-erythritol (i-sweetener enempilo), i-cocoa powder ecocekileyo, iqanda eli-1, i-oyile ye-olive enyulu okanye ibhotolo esemgangathweni, i-choco shavings kunye ne-splash encinci yobisi okanye isiselo semifuno.