Ubukhulu becala, ingcebiso yabantu abahleli ekutyeni kukuba kufuneka utye de udle. Ngokwemvelo, oku akuthethi ukuba kuyimfuneko ukukhwela ikhekhe yetshokholethi, kodwa, kuyimfuneko ukukhetha iimveliso ezizaliswe ngamaxabiso atyiwayo.
Uninzi luya kuthi akusoloko kukho inani elithile lokutya liza kumhlutha umntu, kodwa kukho iimveliso ezininzi ezinokuthi zingcwatywe ngaphandle kokulahlwa, zingaphili ukuba ziya kuphila. Ukuba umntu ufuna ukutya, apho unokutya khona njengoko ndifuna, ezi mveliso zilandelayo zilungele kakuhle kuye.1. I-pitatos ebilisiweyo
Iitapile ezibilisiweyo zezona zihlobo zilungileyo zendoda ehleli ekutyeni. Awunakuba neentloni apho ufuna. Kwaye isisu sigqibelele, kwaye akukho zitshixo ezinzima.
I-2 amaqanda
Amaqanda ngomnye weyona mithombo ilungileyo yezakha-mzimba ezinokunika umntu onexabiso elifanelekileyo lamandla emihla ngemihla. Umxholo weprotheyini kuwo awunayo ilinganayo, eyenza amaqanda athathe indawo egqibeleleyo yesisu kunye ne-hamburger kwabo bahleli ekutyeni.3. I-Oatmeal
I-Oatmeal iya kuthatha nayiphi na i-fluid ikujikelezile, yanda kwivolumu kwaye igcwalise isisu ukuba singaphumeleli. Kufanelekile ekuseni ngesidlo sakusasa ukuze uqiniseke ukuba ngamandla afanelekileyo ekufuneka usebenze kwaye ungaphili emini.
4. SUS
Ngaphandle kwento yokuba isobho, enyanisweni, ngamanzi anencasa, inoku "yanelisa" iiyure ezininzi zesisu ukuze angapapashe inkco. Ukusetyenziswa kwesobho ngaphambili kwesitya esikhulu kuya kunciphisa kakhulu inani lokutya okuya kudinga ukutya ukumiselwa.5. Inkcubeko ye-Bea
I-bean, ezinje nge-peas kunye neelensi, ezityebileyo kwiprotheyini kunye nefibre - ezona ziluncedo ziluncedo kwizondlo zesisu. Umxholo wabo wekhalori ukhululwe xa kuthelekiswa nenani leembotyi, ezinokutyiwa kwindawo enye.
6. I-AAPS kunye neCitrus
Umzimba ufuna iswekile yokusebenza, kodwa xa ukutya kufuneka kulibaleke malunga ne-hip coola kunye nezinto ezintle. Iiapile kufuneka zibe yinxalenye yokutya, kuba ifayibha yabo inyibilikisi kunye nenani elincinci leekhalori ziya kuba negalelo ekunciphiseni ubunzima ekuhambeni kwexesha. Ii-orenji kunye neediliya zikwakhanyisa ukukhanya kokuphulukana nobunzima. Ziqulethe inani elikhulu lamanzi kunye nefayibha, kwaye kwangaxeshanye zinexabiso elincinci kakhulu leekhalori.
7. ISalmon
Intlanzi yamanqatha, njengesalmon, iluncedo kakhulu kwimpilo. Ineprotein, amanqatha kunye namafutha acid omega-3, onceda ukulwa ukuvuvukala. ISalmon inokuba luncedo kakhulu ukuba isetyenziswa kwisaladi yemifuno.8. Inyama ebi
Inyama ebhonkwana, enje ngenkukhu (ngaphandle kolusu) kunye nemithombo yehagu, yimithombo efanelekileyo yeprotheni ngaphandle kwemali eninzi. Ukunciphisa ikhalori ngenxa yokususwa kwamafutha kunye nolusu kuthetha ukuba unokuzonwabela inyama eninzi kwinxalenye.
9. I-Cottage Cheese
I-Cottage Cheese ngomnye umzekelo wempilo, kodwa emnandi yokutya ubunzima. Le mveliso yobisi igcwele iiprotein, iivithamini zeQela B, Calcium kunye ne-phosphorus. Ngokwenqanaba loxinzelelo, luthelekiswa namaqanda.
10. I-Greens Greens
Inani leekhalori kwi-GRAM enye yephepha eliyishiry lingaphantsi kwegram yalo naluphi na uhlobo lwenyama, kwaye oku kuthetha ukuba ungayitya okunombala okhulileyo, ngokuyintloko ukuthoba isisu kwaye ungalungisi. Unokuqhushumba ngokukhuselekileyo amagqabi anamagqabi kwinani elingenamkhawulo, ukongeza ukubuyela kwioyile yomnquma okanye i-sauce efanayo enamafutha asezantsi.11. Imifuno emnqamlezweni
Imifuno, enjenge-cauliflower ne-broccoli, iphinda iguqulwe ngefayibha, enokwazi ukugcwalisa "isisu. Kuya kufuneka nje ukongeza itshizi kunye ne-bacon xa ulungiselela izitya ezivela kwi-broccoli okanye i-asparagus, ukuba uhlala ngokutya.
12. I-tuna
I-tuna yintlanzi equkethe i-acid ebalulekileyo apho kuxhomekeke kwikhalori. Ikwayintlanzi ethandwayo phakathi kweembaleki zobungcali kunye nabakhi bomzimba, kuba zizele yiproteyini egcweleyo, ebaluleke kakhulu kwizakhiwo zemisipha. Ukuba ufuna ukonyusa ukusetyenziswa kweprotheni, kuyimfuneko ukuthenga i-tuna enamanzi emanzini, hayi kwioyile.
13. I-chithi.
Ezinye iimbotyi zinokuba luncedo ekulahlekeni kwesisindo. Iimbotyi ezinjalo njengeembotyi ezibomvu, iimbotyi ezimnyama kunye neelensi zityebile kwifayibha kunye neprotein, ukuze ziphinde zizalise isisu.14. I-Avocado
I-Avocado sisiqhamo esahlukileyo ngengqondo yokuba iqulethe isixa esikhulu seefutha eziluncedo. Ngaphandle komxholo wamafutha, iavokhado ayinamdaka, njengoko kunokucinga, kuba umxholo wabo wamafutha mbuyekezwa ngumxholo omkhulu wamanzi.
15. I-Orekhi
Nangona amaqhosha anenqatha amaninzi, abananzi ukuba negalelo kwinzuzo yobunzima. Nokuba zininzi kakhulu, amandongo anokunceda ukuphucula inkqubo ye-metabolic, kunye nokungabi nakuphikiswa xa uzama ukunciphisa umzimba.
16. I-Blueberry
Ngaphandle kwento yokuba iipropathi ze-antioxridant ze-antioxiesriess ezikhokelela ekunyukeni kwayo, bambalwa abantu abazi ukuba yi-barry entle yempilo, enokutyiwa rhoqo. Ikomityi enye ye-riesries iya kubonelela malunga ne-15% yexabiso lemihla ngemihla lemihla ngemihla kwaye iqulethe iikhalori ezingama-85 kuphela.17. Iikhukhamba
Kwinxalenye yesiqhelo yale mifuno, igcwaliswe kakhulu ngamanzi, iqulethe iikhalori ezili-15. Ezona ziqwengana zesondlo ziyi-peel yazo kunye nembewu, ke ngoko iyimfuneko ukubacoca xa iSaladi yokupheka okanye i-smooties.
18. Iitamatisi
Iitamatisi ziluncedo kakhulu emzimbeni, kwaye zinokuchukunyiswa nangaliphi na ixesha nangaliphi na ixesha. Batyebe kwiivithamini eziyimfuneko kunye neeminerals, kunye netamatisi nganye ephakathi ineekhalori ezingama-25 kuphela.19. I-Caucasus
Ngenxa yokufumana ngokulula kunye nomxholo ophantsi weekhalori, iityuwa kunye ne-cholesterol, i-Zucchini yenye yezona mfuno zithandwayo ekutyeni ukutya. Zibonisa umthombo obalaseleyo weprotheni kunye neeminerals ezifanelekileyo.
I-20. I-EGGPAT
Iqanda sisityalo esimnandi nesinesondlo onokuzitya kangangoko ndifuna, ngaphandle kwesoyikiso esincinci ukuze siphile. I-ripplant okanye i-bibepplant i-egodplant ngaphandle kweoyile yeyona nto ibalulekileyo ibonelela ngomzimba nge-vitamin B1, i-fiber kunye nobhedu.