Ngokufika kwekwindla kuqala isizini yama-apula cider donuts, ama-latte amathanga kanye nama-casseroles amnandi kabhatata. Isikhathi samaholide siphezu kwethu (sawubona, uswidi we-Halloween!) futhi kungase kungabonakali njengesikhathi esingcono kakhulu sonyaka sokuqhubeka nohambo lwakho lokulahlekelwa isisindo.
Nokho, kunezindaba ezinhle: Ikwindla iphinde igcwale ukudla okunomsoco okungena kalula empilweni enempilo.
ukudla kwasekwindla
Ukusebenzisa ngokunenzuzo ukudla kwenkathi yokuwa kuyithuba elihle lokulahlekelwa isisindo ngendlela enomsoco. Bazosiza ukunciphisa ukweqisa kwehlobo.
Ithanga
Ikwindla futhi lokho kusho ukuthi amashalofu ezitolo aqhuma nazo zonke izinto zethanga. Ukucabanga ngalokhu kudla kwasekwindla kungase kukwenze ucabange ngeziphuzo zekhofi ezinoshukela omningi, kodwa kulo lonke uhlobo lwazo, empeleni kuwukudla okunempilo kakhulu. Ithanga liphezulu i-beta-carotene, eguqulwa ibe uvithamini A emzimbeni, i-antioxidant enamandla.
Ingxenye yenkomishi yethanga iphinde inikeze amagremu angu-3 we ifayibha, okuyinto ehlaba umxhwele. I-fiber ekudleni kwakho ingaba inkomba enhle yempumelelo yakho yokulahlekelwa isisindo. Ucwaningo lwango-Okthoba 2019, olwanyatheliswa kuyi-Journal of Nutrition, lwaphetha ngokuthi ukudla i-fiber kusize abantu abaningi banamathele ohlelweni lokudla nokuthi ukudla i-fiber eningi kukhuthaza ukuncipha kwesisindo.
Zama ukungeza ithanga ethini ku-smoothie yakho yasekuseni ukuze uthole lokho kuqhuma okwengeziwe kwe-fiber novithamini A osukwini lwakho.
Ama-apula
Uma ukuphuma kwakho kwe-apula ekwindla kukushiya ubhukuda esithelweni esiyindilinga, lokho kuyinto enhle. Njengamathanga, ama-apula agcwele i-fiber (isithelo esiphakathi nendawo sinamagremu angu-4) futhi sinokuqukethwe okuphezulu kwe amanzi y ama-phytonutrients, okubenza babe ukudla ekahle ukunciphisa umzimba.
Eqinisweni, kungase kudingeke wengeze i-apula ngosuku ekudleni kwakho. Ucwaningo lwase-Harvard lwango-September 2015, olushicilelwe ku-PLOS Medicine, lwathola ukuthi abantu abadla izithelo ezithile (ama-apula okungenye yazo) bancipha ngaphandle kokwenza izinguquko ezinkulu ekudleni kwabo. Abacwaningi baphetha ngokuthi izithelo ezicebile nge-fiber zinomthelela omuhle ekulahlekelweni kwesisindo.
Njengoba ama-apula equkethe i-fiber kokubili enyameni nasesikhumbeni, ufuna ukwenza isiqiniseko sokuthi udla kokubili. Zama ukuwabhaka futhi wengeze i-fiber eyengeziwe nama-oats namantongomane.
Beet
Kungakhathaliseki ukuthi obomvu, omhlophe noma ophuzi, ama-beet ayimifino yakudala ekuphekeni kwendabuko. Isikhathi sokugcina sokutshala ama-beet ekuqaleni kuka-Agasti, njengoba adinga isikhathi esithile ukuthuthukisa izilimo eziyizigaxa ezihlwabusayo ngenkathi amazinga okushisa esemancane.
Ama-beet avuthwe ngasekupheleni kwekwindla, ngokushesha nje lapho amaqabunga awo ehlakazeka futhi angambiwa. Okuzuzisa kakhulu ngama-beet ukuthi agcina kahle ebusika. Sizomane sisuse amaqabunga awo futhi siwagcine emabhokisini endaweni epholile, emnyama. Isitshalo se-beet sizobamba kalula kuze kube yintwasahlobo elandelayo.
I-Granada
Akumangalisi ukuthi ama-aril ehalananda ngokuvamile abizwa ngokuthi amarubi. Umbala wazo obomvu ojulile ubonisa ngokushesha ukuthi zigcwele imisoco. Eqinisweni, amapomegranati aye ahlolisiswa ngenxa yawo imiphumela ye-antioxidant y anti-inflammatories.
Alukho ucwaningo oluphelele olubonisa ukuthi i-arils noma ijusi yehalananda ingakusiza ngokuqondile ukuthi ulahlekelwe isisindo, kodwa ingaba nomthelela empilweni yakho yamathumbu, futhi ukuba nesisu esinempilo kungasiza nakanjani ngekhono lakho lokulahlekelwa isisindo.
Amapomegranati aboniswe ukwandisa ukukhula kwe I-Bifidobacterium y I-Lactobacillus, amagciwane amabili abalulekile emathunjini, ngokocwaningo lwangoFebhuwari 2020 olushicilelwe ku-Foods.
Zama ukufafaza ama-arils epomegranate ku-oatmeal yakho yasekuseni nasezitsheni ze-smoothie, ama-casseroles amnandi, ama-yogurts, namasaladi.
Chile
I-Chili: ukudla okuyi-quintessential ekwindla. I-Chili ingase ingabi yisinqumo esicacile sokudla okungakusiza ngezinhloso zakho zokulahlekelwa isisindo, kodwa kungase kube isikhali sakho esiyimfihlo.
Uma kulayishwe imifino, ubhontshisi, nenyama engenawo amandla, kuyiphakheji eliphelele lesidlo sakusihlwa esine-carbohydrate eyinkimbinkimbi namaprotheni, kokubili akusiza ukuthi uhlale ugcwele isikhathi eside (okusho ukuthi mancane amathuba okuthi ufinyelele imbiza yekhukhi).
Uma umoya upholile, zama le chilili ebomvu. Upelepele oshisayo ulayishwe imifino, ubhontshisi, namalentili ngesidlo sakusihlwa esigcwele izakhamzimba ne-fiber esilungele ukukugcina usendleleni.
Amahlumela eBrussels
Amahlumela aseBrussels angowomndeni wemifino ebizwa ngokuthi imifino ye-cruciferous. Lo mndeni uhlanganisa ne-broccoli, ikholifulawa, i-kale, neklabishi.
Imifino e-Cruciferous ingasiza banciphise ukuvuvukala emzimbeni wakho, ngokocwaningo lwangoMeyi 2014 olushicilelwe kuJournal of the Academy of Nutrition and Dietetics. Ucwaningo lubonisa ukuthi abesifazane, ikakhulukazi, ababedla kakhulu imifino ye-cruciferous babenezimpawu eziphansi zokuvuvukala.
Uma unokuvuvukala okungapheli, uhlobo oluhlala isikhathi eside, ungase ukuthole kunzima kakhulu ukwehlisa isisindo. Kukhona ukuxhumana okucacile phakathi kokuzuza isisindo kanye nokuvuvukala, ngokusho kwe-Harvard Health Publishing, ngakho-ke ukunciphisa ukuvuvukala ngemifino eluhlaza elwa nokuvuvukala njengama-brussels spikes kuyisiqalo esihle.
Uma uke wangabaza ukugxumela ku-bandwagon yehlumela laseBrussels, ziningi izindlela zokuzijabulela. Sezadlula izinsuku zokumane ubilise lamaklabishi amancane.
Iklabishi
Iklabishi ingenye yaleyo mifino ebonakala ikwisizini unyaka wonke, kodwa uma siyibona ezitolo zegrosa ekwindla, yingoba isesikhathini sonyaka. Imifino e-Cruciferous ivuthwa ngasekupheleni kwehlobo futhi iba mnandi kancane njengoba isimo sezulu siya sibanda.
Iklabishi iwukudla okuyisisekelo ekhishini lami. Kungenziwa i-shredded kuma-saladi amakhulu, i-grilled noma ifakwe emanzini. Imifino yasekwindla enempilo kakhulu.
Yams
Ubhatata uvame ukucatshangwa ukuthi uthatha indawo enhle yamazambane amhlophe. Iqiniso liwukuthi zombili imifino nge isitashi futhi zombili zinamaphrofayili ezakhi ezihlaba umxhwele. Kodwa-ke, ubhatata awusetshenziswa kabi kakhulu uma kukhulunywa ngokucubungula.
ubhatata kukhona ikhalori eliphansi (103 ngosayizi ophakathi) bese upakisha amaphesenti angu-15 yenani lakho lansuku zonke elimangalisayo i-fiber ingxenye ngayinye. Okwenza ubhatata ube ukudla okufanelekile kokunciphisa isisindo okuqukethwe Amanzi: baphakathi kwamaphesenti angama-62 nangama-75 amanzi, ngokusho kokubuyekezwa kukaJuni 2019 ku-Food Science & Nutrition.
Ubhatata uyintandokazi kumamenyu ekwindla, kodwa akudingeki ukuthi afakwe ibhotela noma ahlanganiswe nama-marshmallows ukuze abe mnandi. Kunezindlela ezinempilo zokuwadla, njengokugazingiwa, ukuhlanzwa, noma ukungezwa esobho osithandayo.
Amazambane amnandi nawo afakwe esiphundu, yebo uzwe kahle. Thatha isikhathi sokubhaka ubhatata wakho bese uwagcwalisa nge-chili yemifino, i-broccoli, noma inyama yenkomo egayiwe.
I-Avena
Ukudla kwasekuseni okushisayo kuhlale kuwumqondo omuhle lapho amazinga okushisa ehla, futhi i-oatmeal iyindlela enhle uma usebenza ekunciphiseni isisindo. Inohlobo olukhethekile lwefiber okuthiwa i-beta-glucan. Nakuba i-beta-glucan ingase ingakusizi ngokuqondile ukulahlekelwa isisindo, khumbula ukuthi yehlela kwikhwalithi yonke yokudla, ingasiza.
I-Beta glucan yaziwa ngokusiza lawula ushukela en igazi futhi ikugcina kusuthi isikhathi eside. Lokhu kwenza kube isengezo esihle kuzo zonke izinhlobo zokudla.
Akunandaba ukuthi ukhetha isidala, i-steel-cut, noma i-oats ephekwa ngokushesha, uzothola inzuzo efanayo yokondleka. Ungakwazi futhi ukuxuba ama-oats kufulawa bese uyengeza kunoma iyiphi iresiphi ebiza ufulawa owenziwe yonke into futhi ayidingi i-gluten ekuthunjweni kwayo, njengama-meatballs noma i-topping ku-apula lakho elidilikayo.
Uma ukhetha ukuthenga amaphakethe e-oatmeal esheshayo esitolo, khetha inketho ngoshukela omncane ukuze ulawule inani likashukela owengeziwe. Futhi khumbula ukuthi ukwenza i-oats yakho enongiwe kulula kakhulu futhi kuyathengeka, futhi kukusiza ukuthi ulawule kahle ukuthi yini eku-oats yakho.
Nabo
Nakuba ingadumile kakhulu namuhla, i-rutabaga iwukudla okujwayelekile kokuwa. Phela, amathenisi awagcini nje ngokuqina kakhulu, angakwazi futhi ukubekezelela isithwathwa esifinyelela ku -6°C.
Kuye ngokuthi atshalwe nini, amathenisi angavunwa kusukela ngoSepthemba kuya kuZibandlela; kwakamuva, kufanele zivunwe ngaphambi kwesithwathwa sokuqala, esithatha isikhathi eside.
Ukholifulawa
Inama-kilojoule aphansi futhi inothile ngamavithamini nezinye izakhi, nakuba kungeyona imfihlakalo ukuthi ukholifulawa uwukudla okuzowa lapho kuziwa empilweni yethu. Inkomishi yekholifulawa icishe ibe 27 amakhalori futhi cishe amagremu angu-5 ama-carbohydrate.
Kulezi zinsuku, imifino ye-cruciferous ithola i-hype enkulu ngenxa yekhono layo lokusebenza esikhundleni samazambane abunjiwe, njengoba ukunambitheka kumnandi futhi kufana namazambane, amakhalori ambalwa nama-carbohydrate. Ukuze sijabulele, sizovele sihlanganise ikholifulawa ephekiwe nosawoti wasolwandle, ukhilimu omuncu onamafutha amancane, namafutha omnqumo, futhi sizoba nengxube emnandi ye-puree!
Futhi izinzuzo zekholifulawa azigcini lapho. Le mifino igcwele phytochemicals esiza ukugcina amangqamuzana enempilo futhi alwe nokukhula komdlavuza. I-National Cancer Institute ichaza ukuthi imifino ye-cruciferous efana ne-cauliflower iqukethe i-glucosinolates (amakhemikhali anesulfure anikeza imifino iphunga layo elinamandla), angase asize ukunciphisa amathuba okuba nezinhlobo ezithile zomdlavuza.
Ngaphezu kwalokho, ukupheka nge-cauliflower akudingeki kube yisicefe. Uma ungakaze ube umlandeli wekholifulawa, sizozama ukuyithosa ngamafutha omnqumo nosawoti omncane nopelepele, khona-ke singayigcwalisa ngoshizi weParmesan noma esinye isinongo se-bagel; inokunambitheka okuthambile uma kuqhathaniswa nokubilisa. Ukholifulawa ungasetshenziswa futhi ukwenza inguqulo ye-macaroni noshizi.