Abantu abaningi bacabanga ukuthi ukudla ukudla okulula phakathi kokudla kuyisitha esikhulu kunoma yikuphi ukudla, kodwa iqiniso liwukuthi ukudla ukudla okulula okuncane kungaba umsizi omkhulu. Uma kwenziwa ngokuhlakanipha, ukudla okulula kusiza ekunciphiseni indlala futhi kusivimbele ekufikeni ekudleni okuyinhloko silambile kakhulu, kunciphisa kakhulu amathuba okudla ngokweqile.
Isihluthulelo ukulahla ama-chips amazambane acutshunguliwe, amakhukhi, namaswidi, okuyizinto ezibiza kakhulu ezingenazo izakhamzimba. Ukuze kufezwe ibhalansi, okuhle ukukhetha izithako ezintsha, zemvelo ezinikeza amandla namavithamini angempela, okuguqula ukudla okulula kube ithuluzi lokuthuthukisa impilo yethu yansuku zonke.
Imibono yokudala yama-skewers kanye nokudla okulula okubandayo
Uma unezivakashi noma ufuna okuthile okukhangayo, ama-kebab ayindlela enhle kakhulu ngoba ahlanganisa ukunambitheka okuningi kube ukudla okukodwa. Ungakha inhlanganisela enemibala nenempilo ngokushintshanisa utamatisi we-cherry, amabhola e-mozzarella, ama-olive aluhlaza namnyama, kanye nezingcezu zenyama ephekiwe njenge-salami, i-pepperoni, noma i-fuet. Ukuze uthole ukudla okumnandi, engeza i-tortellini ephekiwe, izinhliziyo ze-artichoke ezifakwe emanzini, namaqabunga e-basil amasha, uqede konke nge-balsamic glaze.
Enye inketho yakudala engasoze yehluleka amaqanda agcwele, akuvumela ukuthi udlale ngezinongo ngokuthanda kwakho. Ungawalungisa ngenguqulo yakudala nge-tuna ne-bell pepper, inketho ethokozisayo kakhulu ene-mayonnaise, i-Dijon mustard, kanye ne-hot sauce, noma ukhethe okuthile kwesimanje nokunempilo usebenzisa ingxube ye-avocado , i-cilantro, kanye ne-lemon encane ukuze udale ukugcwalisa okufana ne-guacamole.
Umhlaba wama-crudité, i-hummus nama-sauces anempilo
Uma isimo sezulu sishisa, akukho lutho oludlula izitsha ezibandayo neziqabulayo. Ama-crudité, okuyimifino eluhlaza nje enqunywe yaba yizinti (njengezaqathi, ukhukhamba, noma i-celery), ahambisana kahle nokudla okunomsoco. I-hummus ye-chickpea iyinto evelele lapha, kodwa ungaba nobuciko ngokwenza izinhlobo ngama-beet noma izaqathi ukuze ushintshe imibala nezakhamzimba.
Uma ufuna okuthile okukhilimu kodwa okulula, i-avocado dip (i-guacamole) ayinakunqotshwa ngenxa yamafutha agcwele kanye ne-fiber ku-avocado . Ungazama futhi ama-dips enziwe nge-eggplant noma upelepele othosiwe, agcwalisa kakhulu futhi aphansi ngamakhalori. Kulabo abathanda okuthile okulula, isitsha sekhukhamba esinesoso esenziwe nge-yogathi yemvelo, i-mint, i-garlic powder, kanye nelamula kuyindlela enikeza amanzi amaningi futhi eqabulayo .
Ukudla okulula okumnandi nezinketho zokudla okuthathayo
Ngalezo zikhathi emsebenzini noma ngaphambi kokuya ejimini, sidinga okuthile okusebenzayo. I-Popcorn, uma yenziwe ekhaya ngamafutha omnqumo amancane, iyisidlo esimnandi kakhulu ngoba inikeza i-magnesium ne-phosphorus ngamakhalori ambalwa. Uma ufuna ukufaka esikhundleni sama-potato chips, ama-golden beet chips noma eminye imifino ebhakiwe iyisisombululo, njengoba igcina ukuthungwa kwayo kuqinile ngenkathi ifaka i-fiber namavithamini.
Asikwazi ukukhohlwa izinketho ezinoshukela nezicebile ngamaprotheni. Ama-chips ezithelo omisiwe, njenge-apula noma iphayinaphu, anelise isifiso sikashukela wemvelo. Ngakolunye uhlangothi, i-yogurt enamafutha aphansi enembewu ye-chia noma i- smoothie enempilo eneprotheyini ye-pea ilungele ukululama kwemisipha nokusigcina sigcwele isikhathi eside ngenxa yomphumela wokusutha weprotheyini nama-fatty acid e-omega-3.
Ukudla okulula okunomsoco okunesinkwa kanye nesisekelo samaprotheni
Isinkwa sikakolweni ophelele singaba yisisekelo sokudla okulula okunamandla kakhulu. Isinkwa sika-avokhado esine-salmon ne-basil siwumthombo omangalisayo wama- omega-3 fatty acids , abalulekile ebuchosheni. Uma uthanda okuthile okungokwesiko, isinkwa sikakolweni ophelele esinotamatisi oqoshiwe kanye ne-ham siyinhlanganisela ephelele yamaprotheni nama-antioxidants angasoze adumaza.
Kulabo abafuna izinketho ezilula, utamatisi we-cherry ogcwele ushizi okhilimu, i-dill, kanye ne-cucumber eqoshiwe yizicucu ezigcwele i-lycopene. Ngokufanayo, ama-mussels aphekwe ngolamula kanye ne-cilantro, noma upelepele othosiwe ogcwele i-tuna, anikeza okuqukethwe okuphezulu kwamaprotheni ngaphandle kokwengeza amafutha agcwele angadingekile.
Izinketho zoketshezi kanye nezidlo zakusihlwa ezilula
I-Gazpacho ngokungangabazeki iyinkosi yezibiliboco ezibandayo eSpain. Njengoba ngokuyinhloko inamanzi nemifino, iyamanzisa kakhulu futhi icebile ngamavithamini. Ingajatshulelwa yodwa noma ngisho nezingcezu zezithelo ezifana ne-melon ukuze kube nomehluko omnandi nomnandi. Uma uzizwa ulambile kakhulu futhi ufuna okuthile okulula kwesidlo sakusihlwa, i-hake ceviche ephekiwe nge-cucumber iyigugu elinempilo, elicebile nge-selenium ne-phosphorus.
Ekugcineni, ukuze kuqedwe usuku, amaqanda abilisiwe nemifino eyosiwe afaneleka kakhulu, ikakhulukazi ekudleni kwe-keto, njengoba amaqanda ewukudla okuphelele nokugcwele okungafaki i-insulini.
Ukuhlanganisa le mikhuba kuhilela ukuhlela ukudla okulula kusenesikhathi ukuze ugweme isilingo sokudla okucutshungulwe kakhulu, ulalele izimpawu zomzimba wakho ukuze uhlukanise phakathi kwendlala yangempela nengokomzwelo. Kusukela ekusebenziseni ubhontshisi ofana noshizi othosiwe noma i-edamame, kuya ekuvuthweni kwezithelo zonyaka kanye namandla kawoyela womnqumo, kunezindlela eziningi zokujabulela ukudla okulula okuhle enhliziyweni yakho nasesindweni ngenkathi ugcina ulwanga lwakho lwanelisekile.
