Ukudla kwasekuseni okungenasinkwa akuyona imfashini edlulayo, kodwa kuyinketho evumelekile njengalabo abanquma ukwenza ithosi yokudla kwasekuseni. Kulesi senzakalo, ukudla kwasekuseni ngaphandle kwesinkwa kungaba yindlela enhle kakhulu uma udla ukudla okunciphisa umzimba, uma unesifo sikashukela, uma unokudla kwe-ketogenic, njll.
Uma sicabanga ngokudla kwasekuseni, ithosi ene-pate, i-ham, amafutha, ushokoledi, i-hummus, njll. cishe kuhlale kukhumbula. kodwa kukhona izwe lamathuba ngaphandle kokusebenzisa isinkwa ekudleni kwasekuseni. Futhi, eziningi zalezo zidlo zasekuseni nesinkwa zivame ukusebenzisa isinkwa esisikiwe futhi ziyizicucu eziguquguqukayo futhi ezihlwabusayo, kodwa futhi azinampilo ngoba zilayishwa ngamafutha ahlungiwe, ufulawa ocolisisiwe, ushukela omningi, njll.
Kungcono ukusebenzisa isinkwa sobuciko, enziwe nge-100% kafulawa we-wholemeal namafutha omnqumo, anamafutha amancane, ushukela nosawoti futhi uma enembewu, kungcono. Kodwa uma singasithandi isinkwa noma singakuthandi ngalolo suku, kunezinhlobonhlobo eziningi zokudla kwasekuseni ngaphandle kwesinkwa esingasifinyelela. Kufanele nje sibheke kahle.
Kufanele senze konke okusemandleni ukuze isinkwa singabi umlingiswa wansuku zonke wazo zonke izidlo zethu zasekuseni. Ukudla isinkwa sekhwalithi kuhle, kodwa akufanele sisethule izikhathi eziningana ngosuku, kodwa izikhathi eziningana ngesonto futhi sibheke ezinye izindlela.
Izinzuzo zokudla kwasekuseni ngaphandle kwesinkwa
Nakuba isinkwa nezinhlamvu ngokwazo zizuzisa kakhulu emzimbeni, ukuzisebenzisa kabi kungasenza sikhule, kubangele ama-glucose spikes, kuthinte impilo yenhliziyo yethu futhi kwandise i-cholesterol, njll. Kungakho kufanele sinciphise ukusetshenziswa kwesinkwa sisuke kaningana ngosuku siye ezikhathini ezimbalwa kuphela ngesonto futhi sibeke kuqala ezinye izinhlobo zokudla njengezithelo, imikhiqizo yobisi, amaqanda, nokudla okusanhlamvu namantongomane asezingeni eliphezulu.
Ingozi ephansi yokuhlaselwa yinhliziyo
Ngokuvalelisa isinkwa ngesikhathi sasekuseni, sizoba nempilo enhle futhi sinciphise ingozi yokuphathwa uhlobo oluthile lwenhliziyo noma isifo sobuchopho. Lokhu kuvela ekudleni isinkwa esimhlophe esisezingeni eliphansi, nokho, isinkwa sikakolweni esingu-100% sisiza ukwehlisa i-cholesterol, sivimbele ukukhuluphala kanye nesifo sikashukela sohlobo 2.
Ngokusobala, ukuyeka isinkwa nokudla amakhekhe ezimboni kusibeka esimweni esifanayo noma okubi nakakhulu. Ukuze le nzuzo iphumelele, njengabanye, kufanele sihambisane, futhi lokho kusho ukudla okunempilo, okulinganiselayo nokuhlukahluka.
izinga likashukela elilawulwayo
Ama-carbohydrate asesinkwa adonswa ngokushesha futhi lokhu kubangela ukukhuphuka kweglucose yegazi. Ngakho-ke, uma siyeka ukudla isinkwa, noma okungenani isinkwa esisezingeni eliphansi esingewona u-100% wokusanhlamvu okuphelele, izinga lethu likashukela lizolawulwa kalula futhi Kuzokwehlisa amathuba okuthola isifo sikashukela sohlobo 2.
Kungenzeka ukuthi ekuqaleni kokwenqaba isinkwa sinomuzwa wokuthi sinamandla amancane, lokho kuwuhlobo lokuhoxiswa kwesifo. Ezinsukwini ezimbalwa iyanyamalala futhi yonke into ibuyela esimweni esijwayelekile. Masikhumbule ukuthi ushukela ocolile awubizwa ngokuthi umuthi wokunambitha, kodwa ngoba udala ukulutheka.
Usizo lokulahlekelwa isisindo
Yeka ukudla isinkwa kusiza ukwehlisa umoya futhi njengoba awekho ama-carbohydrates, umzimba uthatha amandla emafutheni agciniwe, ngakho siyakwazi ukwehlisa isisindo. Ngokuyinhloko lokhu kuyisisekelo esiyinhloko sokudla kwe-keto nokuthi yini eye yaduma kakhulu, nakuba empeleni lokhu kudla kwaklanyelwe ukunciphisa isithuthwane ezinganeni. Lokhu kungenxa yokuthi ukusetshenziswa kabi kukashukela kulimaza ubuchopho, ngaphandle kwezinye izitho eziningi.
Izifiso kanye nokudla okulula kuyancishiswa
Isinkwa, ikakhulukazi isinkwa esisezingeni eliphansi kanye nesinkwa esisikiwe, ngokuvamile siphezulu kuma-carbohydrate amuncwa ngokushesha, yingakho singasuthi kakhulu futhi sikhuphula inani lokudla okulula esikwenza ekuseni. Ngakho-ke, uma sigcina isinkwa ngesikhathi sasekuseni, sivuna yini zonke izithelo zazo zonke lezi zinzuzo esixoxile ngazo ngenhla.
Uma sizizwa sithanda ukudla isinkwa ngolunye usuku noma esikhathini esithile, kungcono ukukhetha isinkwa sikakolweni esiphelele esingu-100%, futhi sifunde ilebula ngokucophelela ukuze siqiniseke ukuthi siwu-100% kakolweni ophelele futhi asikhohliswa.
Futhi, ngokulahla lawa ma-carbohydrate asezingeni eliphansi kanye noshukela, sizozizwa sinomfutho owengeziwe, enempilo futhi enhle, kodwa qaphela, singase sibe nesifo sokuhoxa.
Ubani okufanele agweme isinkwa?
Isinkwa esimhlophe nesinkwa ngokujwayelekile kufanele kugwenywe abanye abantu, njengama-celiacs, labo abalahlekelwa isisindo noma ukudla okuchazwayo, labo abafuna ukulandela ukudla kwe-ketogenic, njll. Kodwa ngale kwalokhu okubonakala kusobala, kunabantu abathile okufanele banciphise ukudla kwabo isinkwa.
Ngakolunye uhlangothi, futhi beqondiswa izinzuzo zokuyeka isinkwa ngesikhathi sasekuseni, abanesifo sikashukela kufanele banganaki isinkwa, okungenani lezo ezisezingeni eliphansi ezilayishwe amafutha, ufulawa ocolisisiwe, amafutha ahlungiwe, ushukela, usawoti, njalonjalo.
Uma sine-cholesterol ephezulu, ingozi yengozi yenhliziyo, isifo senhliziyo, izinkinga zesisindo, phakathi kokunye, kufanele sibeke eceleni isinkwa, ikakhulukazi isinkwa esimhlophe kanye nezinhlelo zesikhunta ezisezingeni eliphansi.
Okuhle kakhulu ukuthi isinkwa esisidlayo siyingxenye engu-100%, okusho ukuthi sisho kulebula laso ukuthi yenziwe ngofulawa we-wholemeal ongu-100%.. Lokho kunciphisa ama-calories, amafutha, nama-carbs, futhi kwandisa i-fiber kanye nenani lokudla okunempilo.
Imibono yokudla kwasekuseni ngaphandle kwesinkwa
Ukucacisa ukuthi isinkwa asisibi ngendlela ebesikholwe ngayo, manje sesizothola imiqondo ethile yokudla kwasekuseni ngaphandle kwesinkwa, esilungele ukudla ngaphambi komsebenzi noma ukuya esikoleni. Ukudla kwasekuseni okusheshayo, okulula futhi okunomsoco kakhulu.
Amaqanda kuzo zonke izinhlobo zawo
Kungakhathaliseki ukuthi amaqanda aqhutshiwe, athosiwe, ku-microwave, abilisiwe, ku-omelet, njll. Amaqanda anomsoco kakhulu futhi ukunikeza lokho kudubula kwamavithamini namaminerali abaluleke kakhulu emzimbeni kubalulekile ukuze lonke usuku lwethu lube ngcono.
uma upheka, kungcono ukusebenzisa i-extra virgin olive oil, kodwa hhayi okuningi futhi uhambisane namaqanda ngesipinashi, i-turkey, i-York ham, ushizi, izingcezu ze-zucchini, njll. Umbuzo uwukugcwalisa ngokwanele iqanda.
Iyogathi enezithelo kanye/noma okusanhlamvu
Into elula emhlabeni ukuthela iyogathi endishini bese wengeza i-muesli enempilo nezingcezu zezithelo. Lokhu kusebenza njengesidlo sasekuseni noma njenge-dessert ngemva kwesidlo sakusihlwa noma isidlo sasemini esilula kakhulu njengesaladi. Kukhona nalabo abengeza okusanhlamvu namakhekheba ezithelo ezomisiwe njengokhukhunathi, ngisho nembewu noma ama-shavings kashokoledi.
I-Chia pudding enezithelo
Uma sicabanga nge-pudding, uhlobo lweyogathi lufika engqondweni futhi kuyiqiniso, i-pudding ivame ukwenziwa embizeni emide noma engilazini evamile engu-250 ml kanye ne-yogurt yengezwe (njalo isiGreki, yemvelo kanye ne-sugar-free), manje. i imbewu ye-chia futhi uyiyeke iphumule ihora. Okulandelayo, izingcezu zezithelo zengezwa. Kulezi zimo, kukhona labo abengeza okungeziwe okufana nokusanhlamvu okucolile, izithelo ezomisiwe noma ushokoledi.
Amakhukhi we-Banana oatmeal nge-chocolate
Amakhukhi adume kakhulu kuwo wonke ama-Instagram. Udinga kuphela ubhanana ovuthiwe, iqanda nama-oats. Sihlanganisa yonke into endishini futhi ngehhavini elushisayo ngaphambi kuka-180 amagremu sibeka amabhola amancane enhlama kuthreyi (okumele ihlanganiswe nephepha lesikhumba ngaphambilini).
Kukhona abageza lawa makhukhi ngoshokoledi ohlanzekile futhi kukhona nalabo abengeza ama-chocolate shavings engxubeni yokuqala. Into enhle nge-oatmeal yukuthi i-satiating kakhulu, ngakho-ke sizokwazi ukugwema ukudla okulula, ngaphezu kwalokho, i-oatmeal inikeza amandla amaningi okukhuthazelela iseshini yokuqeqesha noma usuku lomsebenzi.
Okusanhlamvu ngobisi
I-classic phakathi kwama-classics, kodwa qaphela, ngoba ayisebenzisi noma yiluphi uhlobo lokusanhlamvu. Kufanele uqhelelane nalezo ezinoshukela bese ukhetha okusanhlamvu kuphela. Kukhona eziyisisekelo noma ukugeza uju, futhi ushokoledi. Lapha wonke umuntu ukhetha lokho akuthanda kakhulu, kodwa okubalulekile ukuthi banoshukela omncane, odayi, izithasiselo futhi banephesenti eliphezulu lokusanhlamvu okuphelele, okungukuthi, okungenani ama-80%.
Mayelana nobisi. Inketho engcono kakhulu kungaba ubisi lonke, noma unsweetened non-dairy oat ubisi. Ukukhetha ubisi oluhle lwemifino kulula kakhulu, vele ufunde ilebula nokuthi kukhona ubuncane be-15% yesithako esiyinhloko bese kuba namanzi kuphela. Awekho amafutha, awekho usawoti, awekho ama-thickeners, awekho izithasiselo, awekho ama-flavour enhancers, akukho lutho.
Iporridge
Lapha i-oats iphinde ibe yi-protagonist futhi, njengoba sisho, iwumthombo wamandla onempilo kakhulu. Lapha singaphinde sikhethe ubisi lwemifino. Kungaba isidlo sasekuseni sika-10 uma kunjalo Sihambisana namantongomane, imbewu kanye nezithelo zonyaka.
Iphalishi lenziwa ngokuxuba ubisi nama-oats kuze kube ukuqina, engeza isinamoni noma i-vanilla nezithelo nembewu. Masikhumbule ukuthi ubisi kufanele lushise, ukuze luthuthukise ukunambitheka kwezinye izithako.
Amapancake noma ama-crepes (amnandi futhi anosawoti)
Amapancake kanye nama-crepes yizinketho ezijwayelekile kakhulu. Singawenza abe nosawoti noma abe mnandi, njengoba singawagcwalisa noma uwasakaze nge-cocoa cream nama-hazelnuts, ujamu, ibhotela lamantongomane, nemifino emisha, amaqanda aphekiwe, i-ham ephekiwe, i-turkey esikiwe, ushizi, njll.
Ama-waffles nawo angena lapha, futhi kungukuthi enhlama ngokwayo singafaka ushizi, ngisho nesipinashi noma izaqathe ezigayiwe, i-zucchini, njll. bese ubaphelezela ngejusi yesithelo yemvelo.
Quesadillas
Sibhekisela kumaqebelengwane kakolweni ayindilinga ajwayelekile ekudleni kwaseMexico. Lawa maqebelengwane ahlukahlukene kakhulu futhi singawagcwalisa kokubili okumnandi nosawoti. Kufanele kushiwo ukuthi, amakhekhe kungcono ukuthi abalulekile, ngaleyo ndlela sinciphisa ukusetshenziswa koshukela.
Njengama-crepes, singagcwalisa ama-quesadilla ngobuningi bezinketho. Okuhle ukuthi ama-quesadillas amelana kakhulu futhi singawafaka ngaphakathi komenzi wesemishi noma insimbi enezinhlangothi ezimbili ukushisa amasemishi.
Amakhekhe e-microwave
Ngenkomishi elula (isisefo se-microwave) kanye nezithako ezingu-7 sonke esinazo ekhaya, singathola ikhekhe elincane eliphelele lesidlo sasekuseni esihlwabusayo. Izithako ufulawa, i-erythritol (i-sweetener enempilo), impushana kakhokho emsulwa, iqanda eli-1, amafutha omnqumo angenasici noma ibhotela lekhwalithi enhle, ama-choco shavings kanye ne-splash encane yobisi noma isiphuzo semifino.