Ukuba "intombazana entle", uzinika yonke imihla igama: kwisidlo sokutya intlanzi, kwi-snack - iziqhamo, kunye nokuhlwada ukulungiselela isaladi eluhlaza ... Kodwa usuku ekupheleni - kwakhona! - isakhiwe ngendlela enokuthi isidlo sasemini sinelisekile ngenxalenye yepasta kunye ne-sauce ye-fat, kwaye ngokuhlwa ukukhupha i-salad amaqabunga kunye neetamatisi kwi-hamburger ethengiweyo, uzikratshi ngenxa yokuba ungenayo enye intombazana ehlala eneentsholongwane ezintsha ekhaya. Khawuleza uxolele! Emva koko, ukuba uyaqonda, ukutya kwakho akubi kakhulu. Ukuze uhlale uphilile kwaye uncinci, akufuneki ukuba uphelele. Ukuthenga kuphela iimveliso ezixhamlayo kunye nokwenqaba ukuthengwa kweesekese ngokuzenzekelayo, izazinzulu ezivela kwiYunivesithi yase-Utah cebisa ngaphambi kokutya ukutya isandwich. Funda iilebula! Izifundo zibonisa ukuba sidla i-3-8 kg ishukela ngonyaka! Maltose, dextrose i-glucose), i-fructose - konke oku kweso iswekile. Nokuba utshintsho oluthile ekudleni kwakho, njengokutshintsha isonka esimhlophe kunye ne-spaghetti eqhelekileyo - kunye ne-macaroni kwiintlobo zengqolowa eqinile, kunokuchaphazela kakhulu umzimba. Kwaye siya kukunceda ngalokhu, unike iingcebiso malunga nokucwangcisa okufanelekileyo kwimenyu yakho yemihla ngemihla. Ngomnqweno wakho wokutshintsha ukutya, phikelela, kodwa ungenzi nto enzima. Mhlawumbi, akunakwenzeka ukuba ungabandakanyi kwimenyu yakho enamafutha kunye ne-chocolates kwaye ayiyi kusebenza, ingakumbi ukuba ufumana uxinzelelo kwangoku. Kodwa emva koko, nayiphi na imida ephantsi, equka ukutya okuncinci, kumzimba kwaye ngokwawo u-shake-up. Ekuphenduleni kwayo, uqala "ukugcina", ukuxiliswa kwe-metabolism, kwaye kwixesha elizayo kuya kuba lula ukufumana ubunzima obukhulu, kwaye ukulahla iiksilo kunzima kakhulu. Ngoko ngokugqithiseleyo. Okukhethwa kwethu kukutsho kwegolide!
Ingqolowa yonke: iifiber
Ngokufanelekileyo, udla ukutya kwe-carbohydrate kuphela xa kuyenziwa ngokutya kwe-fiber-rich rich grain-grain, ngaloo ndlela uzama ukunciphisa umngcipheko wesifo senhliziyo. Ehlabathini lenene, ekudleni kwasekuseni "uhlala uthembekile" ekutyeni okusanhlamvu uze udle i-oatmeal, kodwa ngesidlo sakusihlwa kunye nesidlo awuhlali ulandele lo mgaqo.
I golide ithetha
Cinga kwakhona i-snack yakho, ubeke endaweni yokumisa ngokuqhelekileyo kunye nabaqhiqiza kwi-grains epheleleyo okanye i-popcorn. Uninzi lwabasetyhini ludinga ama-5-6 ngamasebe okutya ngentsuku ngosuku (umkhonza omnye - isincinane sesonka, ½ inkomishi ebilisiwe irayisi okanye i-pasta, i-3 indebe ye-popcorn engenamnandi). Ngelo xesha, akukho ngaphaya kwesigamu sethu sifike kwiimveliso zeemveliso ezivela kumgubo ongahlawulwanga. Yaye inesihawu, ngokweengxelo eziqhutywe kwiYunivithi yaseHarvard, nokuba zimbini okanye ezintathu zokunikezelwa kweengqolowa zomhlaba ngosuku ukunciphisa umngcipheko wokuhlasela kwentliziyo okanye ukuphuhliswa kwesifo sikashukela ngo-30%. Xa ukhetha iimveliso zengqolowa, qiniseka ukuba ufunde iilebula: umgubo wonke kufuneka ube ngowokuqala uluhlu lwezithako.
Imifuno kunye neziqhamo: iivithamini
Ngokufanelekileyo, udla izityalo okanye imifuno kwisidlo ngasinye, ukuze ufumane i-servings ephakanyisiweyo ye-9 ngosuku. Ehlabathini lenene, usebenza ixesha elide kangangokuba iimifuno kunye namajikijolo athile afunyenwe ngaphambili anokufumana umoya, uze ulungele ukupheka okuthile kubo. Yaye imifuno ephilileyo ekhoyo kwimenyu yakho yimiqabunga yesaladi, ixutywe phakathi kweetye zesonka kwisandwich.
I golide ithetha
Yongeza imifuno kwidlo sasemini. Yenza isandwich eyaziwayo kunye nesaladi yenkukhu kunye nemifuno kunye nemifuno. Ngaloo ndlela, unokufumana kalula ii-4-5 zokutya zemifuno. Lona lona lincinane ubuncinane. "Awuzalisekisi le nqanaba" ixesha elide, ubeka ingozi yokufumana ukungabikho kwezinto ezibalulekileyo, umzekelo, i-folic acid. Kuhlolisiso, abafazi abaye batya ukusetyenziswa kweziqhamo kunye nemifuno ukusuka kwii-2 ukuya kwii-5 zokusebenza ngosuku, banciphise umngcipheko wesifo senhliziyo ngo-28%. Iingxenye zincinci kunokuba ucinge: nganye yazo i-1 inkomishi yamachiza amatsha okanye i-1/2 indebe yeziqhamo okanye izityalo. Hlanganisa iikomityi ze-2 zesipinashi okanye i-arugula nge 1/4 indebe yeembotyi, ukongeza i-1/2 indebe ye-broccoli kunye neyamatamatayi kunye ne-1/4 indebe ityunyiwe iinqathe, kwaye yile mali oyifunayo. Ukuba awuyithandi isaladi, yidla i-sandwich ngentaka yenkukhu, ucezu lwe-avocado kunye ne-tomato, kunye nesitya sesobho. Kwaye uphinde ufinyelele lula umnqweno wakho, ukongeza kwiimveliso ezikhankanywe ngeglasi yejusi yemifuno engu-100% kunye nepeyari enye. Ukuba uthengela kwiimarike akusoloko kunokwenzeka, ukubeka impahla kwizityalo ezinqabileyo kunye nemifuno. Ngokutsho kwiphando elipapashwe kwi-Journal of the Science of Food and Agriculture, inokuthi iqulethe iivithamini ezininzi njengezona zintsha, ukuba zikhulile zikhulile: ziza kuba nezixhobo ezinobuninzi.
I-Sweet: umthombo weekhalori ezingenanto
Ngokufanelekileyo, ugwema ii-cookies, iiskese kunye ne-tshokoleta, ukuze ungabi namandla. Ehlabathini lenene, unxunguphekile, ushiye isidlo sakusihlwa ngaphandle kwe-dessert.
I golide ithetha
Unokuthi udibaniswe into ethile ngexesha lokutya okudlulileyo xa ulandela le mibini mibandela. Okokuqala, khetha into encedo, njengokothokoledi omnyama, iincinci eziyi-1/4 zekomityi kunye neziqhamo ezomileyo okanye ibha yefitness. Okwesibini, isabelo kufuneka sihlale sisincinane. Khumbula ukulawulwa kweziqendu ezintathu. Ubumnandi obuninzi bokutya ofumanayo, nje ukugalela ixesha lokuqala nokugqibela. Yongeza enye enye, phakathi, kwaye uya kuyonwabela i-dessert ngesilinganiselo esifanayo njengoko uyilumbile ngokuphindwe kabini. Sisayifuna into yokuhlafuna? Abasetyhini banqwenela iiskese ukuze bafumane ukuzivala, okubangela ukwanda kwimizinga yeshukela yegazi. Gcina eli nqanaba lizinzile, ukhangele ukutya kunye nokuhambisa ngokufanelekileyo ukutya. Yidla ibhanana kwi-snack ngaphambi kwelanga, kunye nesantiki eneesonka esipheleleyo-emini.
Iimveliso ezigqityiweyo: ubuninzi be-sodium kunye namafutha
Ngokufanelekileyo, ungazibandakanyi ngokukhawuleza ekudleni kwakho nayiphi na ukutya okutya kunye nokutya okulula, kuba ziqukethe ityuwa eninzi kunye namafutha. Ehlabathini lenene, uyadla isonka seesobho ngexesha lesidlo sakusihlwa, kwaye kusihlwa - isidlo sokutya esineqabile, ngenxa yokuba awufuni ukupheka nonke. Unokuqhubeka nokusebenzisa iimveliso ezigqityiweyo, ngaphandle kokuba zingenayo i-800 g ye-sodium kunye no-3.5 g weenqatha ezigcweleyo ngokukhonza (iingcali zicebisa ukunciphisa ukusetyenziswa kwazo kwe-2300 mg kunye ne-18 mg ngosuku, ngokulandelanayo). Ukunyuka kweetyuwa rhoqo ekudleni kunokugqibeleni kukudala ukwanda kwexinzelelo lwegazi, kunye nefuthe egcweleyo-ukwanda kwinqanaba le-cholesterol embi. Nangona kunjalo, abakhiqizi abahlala bengaqwalasela oku. Kakade! Emva koko, ityuwa kunye namanqatha ngempumelelo "kugxininisa" inkcazo encinci yesitya. Inkompo yeeodle ezigqityiweyo kunye nenkukhu, umzekelo, ingaqukatha i-1000 mg ye-sodium. Ngethamsanqa, akuzona zonke iimveliso ezigqityiweyo ezifanayo, kwaye zibaluleke kakhulu - zifunde ngenyameko ilebula. Ngendlela, ipakethe encinci ingaba neengxenye ezibini, kwaye ukuba "uyifumana" kunye nayo, uya kufumana ityuwa kunye neoli ephindwe kabini. Ukutya okukhawulezileyo kunye nemveliso emine egqityiweyo iqulethe inani elikhulu leoli kunye netyuwa. Ukuba ungekho ixesha lokupheka, gcina imifuno efriziwe kunye nokusika iziqhamo efrijini.
Ukutya okubomvu: i-fat fatated and cholesterol
Ngokufanelekileyo, awudli inyama ebomvu ukugcina intliziyo yakho. Ehlabathini lenene, xa usenokutya iintsuku eziliqela, uyazivuza ngokunyuka kweoli.
I golide ithetha
Musa ukuphelelwa ngumzimba obomvu ngokupheleleyo. Ekugqibeleni, inyama yenkomo enye yemithombo engcono yamaprotheni, i-zinc, i-iron kunye ne-vitamini B. Nangona kunjalo, kufuneka ulinganise: ngokuhlala udla iindawo ezinkulu kakhulu, ufumana utywala oluninzi lweoli kunye ne-cholesterol. Enyanisweni, uphando olutsha olupapashwe kwi-Archives of Internal Medicine lwafumanisa ukuba abo badla ama-125 amagremu ebomvu ngosuku (encinci inyosi yenkomo okanye i-steak) babengama-30% amathuba okufa ngokukodwa kwisifo senhliziyo kwiminyaka eyi-10 uvavanyo lwaqhubeka. Ngethuba leveki, ungadla ufike kwi-540 amagremu enyama ebomvu okanye ama-6 engama-90 grams. Ingaba ucinga ukuba oku kuninzi? Kodwa oku akunjalo, kunikezwe ukuba inxalenye yenkomo yenkomo enokuza kunikwa kwivenkile yokudlela, iya kubala ubunzima be-150 g. Njalo khetha amaqatha aphantsi aphantsi: i-tenderloin okanye umda.
Imveliso yobisi: i-calcium
ngokufanelekileyo, ufumana i-calcium eyaneleyo, uchithe ubuncinane ubuncinane beemveliso zobisi kunye nomxholo ophantsi weoli ngamnye ngosuku. Ehlabathini lenene, ubuninzi owenzayo uthululela ukhilimu kwikhofi yakho yasekuseni uze ucamngce ekupheleni komhla nokuba unako ukubala isahlulo se-ayisikrimu ekhethekileyo "yobisi."
I golide ithetha
Abasetyhini abaninzi bakholelwa ukuba kufuneka badle i-yogurt okanye basele ingilazi yobisi kwisidlo ngasinye, ngaphandle koko abafumani 1000 mg ye-calcium ngosuku. Nangona kunjalo, oku akunjalo. Enyanisweni, unako ukufumana i-calcium enkulu kunye nemifuno ethile, umzekelo, kunye neklabishi (179 mg yamaminerali nganye indebe) okanye i-pak choy isaladi (158 mg nganye indebe). Ubamba ngaphezulu kwe-50% yale nkunkuma kwimifuno emnyama emifuno, ngelixa ivela kwimveliso yobisi - malunga ne-32%. Qala usuku lwakho ngeglasi ye yogurt engenayo i-yogurt okanye i-yogurt ephantsi-calori, ngesidlo sasemini, ubeke isonka seSwitzerland kwisiqwenga sesonka, ufefe i-pasta kunye ne-pasta yokutya, udle inxalenye yelitye yokutya, uze udibanise ubisi lwe-ayisikrimu ye-dessert, kwaye uza kufaka lula i-rate yakho yemihla ngemihla calcium.
Iimveliso ezimele zihlale ekhitshini lakho
Akukho xesha lokulahla ngevenkile? Akukho ngxaki! Emva kwakho konke, kwifriji yakho kukho imihla ngemihla into encedo kwimpilo kunye nokutya okulungele ukutya.
Ioli
Esikhundleni sokusasaza ngesonka, siya kwenza kuyo i-protein-rich and a deliciously pasta sauce. Ukwenza oku, kongeza kwi 1/3 indebe yeoli ye-3 tbsp. l. iviniga kunye ne-soy sauce. Faka i-pasta ngenkukhu kunye neepasta eziluhlaza.
Utamatisi
Basebenzise njengemilinade yokutya. I-asidi ye-tomato inika isisa kwiimveliso zeprotheni, kunye neziqholo - i-aroma ecolileyo. Kwaye ufumana 1 ukusebenzela imifuno. Ukukhusela ngosuku olusandulelayo, lunokujika kwisidlo sasekuseni esityebileyo, esithengisa i-fiber, ukuba uhlukanise indebe, ufefe ngobisi lwe-soy, ixesha kunye nenani elincinci le-sinamoni kunye noshukela omdaka. Emva koko imifutshane ifudumale epanini, kwaye uyibeke kwisiqhekeza, ufefe iinqabhanana okanye amajikijolo amnandi. Zityebi kwi-calcium kunye ne-probiotics yokuphucula ukukhusela, kuhlale kukulungile ukutywala. Yaye ukuba udibanisa kunye nedill, uza kufumana i-sauce eshushu kakhulu yeentlanzi, inkukhu okanye iifatate ezibhakiweyo.
Iintlanzi ezinamafutha: i-omega-3 acids
Ngokufanelekileyo, udla ngeveki ezimbini iinkonzo zeentlanzi ezinamanqatha, ezixhamla intliziyo, njenge-salmon okanye i-salmon. Ehlabathini lenene, awunakubukeka unqabile kwiSebe leentlanzi, kuba intlanzi ebomvu ayikho ixabiso elincinci, kwaye emva kokulungiswa kwayo ekhitshini kukho iphunga elithile ixesha elide! Yonke imihla, thatha amayeza kunye ne-omega-3 acids. I-fatty polyunsaturated fatty acids iyanciphisa ukuvuvukala, oku kunokukhokelela kwisifo senhliziyo, isifo sikashukela kunye nomhlaza.