Kunezinhlobo eziningana zokudla ezifanele lezo zikhathi zokukhathazeka nokucindezeleka, ikakhulukazi lezo ezinokuqukethwe kwamakhalori aphansi kakhulu okuvumela ukusetshenziswa okungenamkhawulo ngaphandle kokubeka engcupheni ukudla.
Lokhu kudla okucishe kube yi-zero-calories kulungele labo abalandela izinhlelo zokunciphisa isisindo, njengoba kungadliwa njalo ukuze kuncishiswe imizwa yendlala noma izifiso ezingahleliwe lapho kufika ukucindezeleka.
Ukudla okungenawo amakhalori amaningi okulwa nendlala engokomzwelo
Ngezansi, sethula ukuhlaziywa okuningiliziwe kokudla okungcono kakhulu okubhalwe ohlwini, inani eliphakanyisiwe, kanye nezizathu zokudla okunempilo zokukhetha kwakho. Lezi zithako zinikeza ukunambitheka okuhlukahlukene, ziyasebenziseka ekhishini, futhi zikuvumela ukuthi wanelise izifiso zakho ngaphandle kwecala.
AmaGurkuno
Zinhle kakhulu ekunciphiseni isisindo nasekuthuthukiseni impilo iyonke. Njengoba iningi lazo zingamanzi , zilungele amasaladi. Kunconywa ukuthi uzihlanganise neviniga ye-apple cider , esebenza njengesikhuthazi sokushisa amafutha.
Izaqathe
Njengoba izaqathi zicebile ngevithamini A , ebalulekile empilweni yamehlo nasekuvuseleleni isikhumba, zinikeza indlela enhle yokuqala usuku lwakho ngejusi lezaqathi lemvelo. Lena indlela enhle yokuthola amandla namavithamini ngokushesha.
Iklabishi neKhabishi
Ezivamile ekudleni okunama-calorie aphansi, zinikeza inani elikhulu lamanzi kanye ne-fiber, okudala umuzwa wokusutha isikhathi eside onciphisa isifiso sokuqhubeka nokudla.
UCelery
Le mifino cishe inamanzi ngokuphelele . Ukunambitheka kwayo okunamandla kusiza ekunciphiseni isifiso sokudla. Ihambisana kahle ne -yogurt elula noma amasoso anama-calorie aphansi, futhi ifaneleka kakhulu ezisobheni noma kumasaladi.
I-Asparagus
Zihlinzeka nge-potassium, i-fiber kanye ne-folate , izakhamzimba ezigcina uhlelo lokugaya ukudla lusesimweni esihle futhi zisize ekulawuleni i-metabolism.
Ikholifulawa neBroccoli
Zingaphekwa ngomusi, ziyosiwe, zibiliswe, noma zilungiswe ngokhilimu abancane. Ndawonye, zakha i-duo enamandla ekudleni ngenxa yenkomba yazo ephansi ye-glycemic kanye nobuningi obuphezulu bokudla okunempilo.
Amakhowe
Njengoba zinokuqukethwe okuphansi kakhulu kwamakhalori , ziyakwazi ukusetshenziswa ngezindlela eziningi: kusukela kumasaladi abandayo kuya esobho noma amakhowe agcwele izinguqulo ezinempilo.
Kubalulekile ukukhumbula ukuthi lokhu kudla kungadliwa ngaphandle kwemingcele inqobo nje uma kulungiselelwe kahle. Ukukuthosa kwandisa kakhulu okuqukethwe kwama-calories kukho; ngakho-ke, kunconywa ukusebenzisa i- griddle, ukubilisa ngomusi, noma ukubhaka.
Ukudla Okulwa Nokucindezeleka: Ukudla Okunomsoco Kokulinganisela Kwemizwa
Ukudla okuklanyelwe ukunciphisa ukukhathazeka akugcini nje ngokugxila ekunciphiseni ama-calories kodwa futhi nasekuhlinzekeni ngezakhamzimba ezisekela isimiso sezinzwa futhi ziqinise isimo sengqondo. Ukuze uthole ukuthula kwengqondo, kubalulekile ukufaka amaqembu okudla alandelayo:
- Ukudla Okuphelele: Ama-oats, ilayisi elinsundu, i-quinoa, kanye nemifino kuqinise ushukela wegaziukugwema iziqongo zamandla kanye nemigodi ebangela ukucasuka.
- Amafutha Anempilo (i-Omega-3): I-Salmon, ama-sardine, i-avocado, nama-walnuts kunciphisa ukuvuvukala kobuchopho futhi kulawula ukukhiqizwa kwama-neurotransmitter.
- Imifino Eluhlaza Okwesibhakabhaka: Isipinashi kanye ne-chard kucebile i-magnesium ne-folic acidIzihluthulelo zokulwa nokukhathala nokwesaba.
- Amaprotheni Asezingeni Eliphezulu: I-turkey, inkukhu, amaqanda, kanye ne-tofu kuhlinzeka ngama-amino acid afana nalawa: tryptophan, isandulela esibalulekile se-serotonin (i-hormone yenjabulo).
- Impilo Yamathumbu: I-Kefir, i-yogurt yemvelo, kanye nokudla okubilisiwe njenge-sauerkraut kuyanakekela microbiota, ethinta ngqo i-axis yobuchopho nomathumbu.
Ukudla Okuthile Kokuthobisa Ukukhathazeka
Uma isifiso sokudla ukudla okulula singalawuleki, kunezindlela ezithi, ngaphezu kokuba nempilo, zisebenze ngamakhemikhali ebuchosheni ukuze zinciphise i-cortisol futhi zandise ukuzola:
- Ushokoledi Omnyama (ngaphezu kuka-70% i-cocoa): Ucebile flavonoid kanye nama-antioxidants, kukhuthaza ukukhishwa kwama-endorphin futhi kunciphisa ukucindezeleka kwe-oxidative.
- Ubhanana: Banikela i-vitamin B6, kubalulekile ekwakhiweni kwe-dopamine kanye ne-serotonin.
- Amantongomane: Ama-alimondi nama-pistachio anikeza i-magnesium. Isilinganiso se-magnesium I-30 amagremu nsuku zonke njengokudla okulula ehhovisi.
- Imbewu ye-chia: Ama-acid ayo e-omega-3 fatty kanye nekhono layo lokwenza ijeli esiswini kukhuthaza satiety kanye nokuzinza kwe-glycemic.
- Ukwatapheya: Inikeza amafutha angagcwele kanye nevithamini B, ithuthukisa ukusebenza kobuchopho kanye nokuzinza ngokomzwelo.
- Itiye Eliluhlaza kanye ne-Chamomile: Itiye eliluhlaza liqukethe I-L-theanine, ephumula ngaphandle kokubangela ukozela, kuyilapho i-chamomile iyisidakamizwa semvelo sokudambisa.
- Izithelo Ezomisiwe: Indlela yemvelo esikhundleni samaswidi, ecebile nge-fiber namavithamini B no-E.
- I-Popcorn: Uma ziphekwe ngaphandle kwebhotela, ukuthungwa kwazo okuqinile kusiza ekulawuleni ukucindezeleka komshini womhlathi.
Amasu Nemikhuba Yokuphatha Ukukhathazeka Ngokudla
Akuyona nje into esiyidlayo ebalulekile , kodwa nendlela esiyidla ngayo . Ukuze uvimbele ukudla ukuthi kungabi yinkinga, landela lezi ziqondiso:
- Ukudla Okunengqondo: Ukuhlafuna kancane futhi ngaphandle kwezikrini kusiza ekuboneni izimpawu ze- satiety.
- Amahora avamile: Ukugwema ukuzila ukudla isikhathi eside kuvimbela ukwehla koshukela egazini okubangela ukucasuka.
- I-hydration eqhubekayo: Ukuphelelwa amanzi emzimbeni okuncane kungaphambaniswa nendlala noma kubangele ukuntuleka kokugxilisa ingqondo.
- Nciphisa izikhuthazi: I-caffeine notshwala ngokweqile kunganda izibuko futhi kuphazamise ubuthongo.
- Izinketho zokuphazamisa umlomo: Ukusebenzisa ushungamu ongenashukela noma amaswidi emvelo kungasiza ekukhululeni ukucindezeleka kwemisipha ebusweni futhi kuphazamise ingqondo emicabangweni ephazamisayo.
Ukufaka imifino enamakhalori aphansi nezakhamzimba ezithile njenge- magnesium kanye ne-omega-3 fatty acids kuyithuluzi elinamandla lokuzinzisa isimo sengqondo. Ngokubeka phambili ukudla okuphelele, amafutha anempilo, kanye namasu okudla okunengqondo, kungenzeka ukunciphisa ukuthembela ekudleni okucutshungulwe kakhulu futhi uphathe ukucindezeleka kwansuku zonke ngokwemvelo, ngaleyo ndlela kuthuthukiswe ikhwalithi yokuphila kanye nempilo yengqondo.