Lolu hlelo lokudla luklanyelwe ngqo noma ngubani odinga ukwehlisa ikhilogremu eyengeziwe ebakhathaza kakhulu. Luhlelo olulula kakhulu ukululandela, olusekelwe kakhulu ekudleni amabha okusanhlamvu alula . Uma ululandela ngokuqinile, uzolahlekelwa yikhilogremu elilodwa ezinsukwini ezi-5 kuphela.
Uma uzimisele ukulandela lokhu kudla, kuzodingeka ube nempilo enhle , uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke, uphuze wonke amatiye akho nekhofi nge-sweetener, udle ama-cereal bar alula owathandayo, bese ufaka usawoti ekudleni kwakho kanye namafutha omnqumo amancane. Kufanele uphinde imenyu echazwe ngezansi nsuku zonke uma ulandela ukudla.
Imenyu yansuku zonke
Isidlo sasekuseni: itiye elilodwa lezitshalo kanye nebha elilodwa lokusanhlamvu.
Phakathi kwasekuseni: I-yogurt eyodwa enamafutha aphansi noma isithelo esisodwa.
Isidlo sasemini: Isaladi yemifino oyikhethile kanye nebha eyodwa yokusanhlamvu. Ungadla isaladi eningi ngendlela othanda ngayo.
Phakathi nemini: i-yogurt eyodwa enamafutha amancane noma isithelo esisodwa.
Ukudla okulula: itiye elilodwa lezitshalo kanye nebha elilodwa lokusanhlamvu.
Isidlo sakusihlwa: 250g yenyama, inkukhu noma inhlanzi kanye nebha eli-1 lokusanhlamvu.
Ngaphambi kokulala: i-infusion eyodwa.
Okungekho muntu okutshela kona ngamabha "okukhanya".
Akuzona zonke izinhlobo zamandla ezidalwe zilingana: izinhlobo eziningi zezitolo ezinkulu zithengiswa njengezinempilo , ezilula, noma ezinobungani nokuqina komzimba , kodwa zingaqukatha ushukela owengeziwe (ama-syrup, i-glucose, i-fructose, i-maltodextrin), amafutha agcwele , noma amafutha acwengekile njengamafutha esundu, kanye nezinongo zokwenziwa nombala . Lezi zinhlanganisela zandisa ubuningi bazo bamandla futhi zehlise inani lazo lokudla okunempilo.
Izinhlangano zezempilo zincoma ukunciphisa ushukela wamahhala . Ezinganeni, ibha eyodwa enoshukela ingadla ingxenye enkulu yokudla kwazo kwansuku zonke, isuse ukudla okuseqophelweni eliphezulu. Ngakho-ke, noma ngabe ukudla kuhlanganisa amabha, kungcono ukukhetha izinketho ezingenashukela owengeziwe , ezenziwe ngokusanhlamvu okuphelele, kanye nenani elihle le -fiber namaprotheni ukuze kwandiswe ukusutha.
Qaphela ukuminyana kwamandla: amanye amabha "alula" aqukethe cishe ama-2,5–3 kcal/g, okungaphezu kobubanzi obufanele bokudla okunama-calorie aphansi. Wasebenzise ngendlela efanele nangokulinganiselayo, hhayi njengesisekelo sokudla kwakho kuphela.
Indlela yokukhetha ama-cereal bars awusizo ngempela ekunciphiseni isisindo
- Funda izithako kuqala. (i-odwe kusukela kwenkulu kuye kwencane kakhulu): beka phambili amabha nge ama-oats aphelele noma 100% okusanhlamvu okuphelele njengesithako sokuqala.
- Gwema ushukela owengeziwe kanye nomqondo ofanayo (isiraphu, i-glucose, i-fructose, i-dextrose, i-agave, i-panela ...). Uma zifakiwe, makungene <5% yomkhiqizo.
- Kungcono ngaphandle kwamafutha esundu noma amafutha emifino e-hydrogenated; khetha amafutha enempilo (amantongomane, imbewu) ngamanani aphakathi.
- I-Fibre ≥ 5 g/100 g y amaprotheni ≥ 10-15 g/100 g siza i satiety nasekulawuleni indlala.
- Isodiyamu Okuqukethwe: Gwema izinti ezinosawoti noma lezo ezinezithako ezeqile ezandisa ukunambitheka futhi ezikwenza udle kakhulu.
Ingabe zingasetshenziswa esikhundleni sokudla?
Nakuba kulula, ama-energy bar ayizithasiselo , hhayi izindlela ezihleliwe zokufaka esikhundleni sokudla okuphelele. Ukuwasebenzisa njalo ukufaka esikhundleni sokudla kungaholela ekungalinganini kokudla okunempilo . Wasebenzise njengesidlo sokudla okulula, ukwesekwa kwangaphambi/ngemuva kokuzivocavoca, noma njengesidlo esiphundu ngezikhathi ezithile, ngenkathi ulondoloza ukudla okusekelwe ezithelweni, imifino, ubhontshisi, amaprotheni angenamafutha amaningi, namafutha anempilo.
Ama-protein bars: uma ehlanganisa nalapho ekhipha
Amabha anamaprotheni amaningi angathuthukisa ukusutha nokululama ngemva kokuqeqeshwa, ikakhulukazi uma enikeza amaprotheni asezingeni eliphezulu futhi enoshukela omncane. Kodwa-ke, asacutshungulwa : hlola izithako, gwema amaswidi amaningi uma ekhulisa isifiso sakho sokudla, bese uwasebenzisa njengengxenye yokuntuleka kwamakhalori , hhayi njengesixazululo sodwa.
Amathiphu asebenzayo okukhulisa imiphumela ngezinsuku ezi-5
- Ukuhanjiswa: 1,5-2 amalitha amanzi ngosuku; unsweetened herbal teas ukusekela ukusutha.
- Imifino yamahhala: Ngesikhathi sasemini, beka phambili umthamo ngemifino eluhlaza noma ephekiwe kanye isithokelo esincane (usawoti omaphakathi kanye ne-1 tbsp yamafutha omnqumo).
- Amaprotheni angenalutho ebusuku: 250g yenyama engenamafutha, inkukhu engenasikhumba noma inhlanzi emhlophe/enamafutha ukuze igcinwe isisindo semisipha.
- Umsebenzi womzimba omncane: Ukuhamba imizuzu engu-30-45 noma ukuvivinya umzimba kancane ukuze uthuthuke ukulinganisela kwamandla.
- Phumula: Amahora angu-7-8; ukulala kancane kwandisa isifiso futhi ivimbela ukunamathela.
Okunye okunempilo nokuzenzela
Uma ufuna ukulawula ngokuphelele izithako, yenza amabha enziwe ekhaya nge-wholegrain oats, amantongomane, imbewu, isinamoni, kanye nezithelo ezomisiwe ezingashukela. Sebenzisa i- binder efana nenani elincane le-date puree noma iqanda elimhlophe, bhaka kancane, bese ugcina esitsheni esingangeni moya. Uzothola iphrofayili yokudla okunempilo engcono kanye nezithasiselo ezimbalwa.
Izexwayiso kanye nenani labantu abakhethekile
- Ayikho i-recomendado ekukhulelweni, ekunceliseni, ezinganeni noma kubantu abane-pathologies ngaphandle kokuqondisa kochwepheshe.
- Uma unayo sikashukelaBeka kuqala amabha ngaphandle koshukela owengeziwe futhi ulawule izingxenye ukuze ugweme ama-spikes.
- I-Ante ukungabekezelelaniBheka imikhondo (i-gluten, ubisi, amantongomane) bese ukhetha izinketho eziqinisekisiwe.
Njengohlelo olufushane noluhlelekile, le menyu enamabha alula ingakusiza ukuthi udale ukuntuleka kwamakhalori kalula izinsuku ezi-5, uma ukhetha imikhiqizo esezingeni elihle , ugcine imifino eminingi, amaprotheni anele, umswakama , kanye nomsebenzi womzimba olula. Kubheke njengokukhuthaza kokuqala bese ukuxhumanisa nemikhuba eqhubekayo ukuze ukwehlisa isisindo kungabi okwesikhashana nje.
