Kaningi, izeluleko zabantu ezihleli ekudleni ukuthi udinga ukudla uze undliwe. Ngokwemvelo, lokhu akusho ukuthi kuyadingeka ukugibela ikhekhe le-chocolate, kodwa kunalokho, kuyadingeka ukukhetha imikhiqizo egcwele amanani adliwayo kancane.
Abaningi bazosho ukuthi kungahlali inani elithile lokudla elizogcwala umuntu, kepha kunemikhiqizo eminingana engangcwatshwa endaweni yokulahla, hhayi ukusinda lapho izolulama. Uma umuntu efuna ukudla, lapho ungadla khona ngangokunokwenzeka, imikhiqizo elandelayo kufanelekile kuye.1. Amazambane abilisiwe
Amazambane abilisiwe angumngane omkhulu wendoda ehleli ekudleni. Awukwazi ukuba namahloni lapho efuna. Futhi isisu siqediwe, futhi akukho makhilogrelamu amakhulu.
Amaqanda ama-2
Amaqanda angenye yemithombo engcono kakhulu yezakhamzimba ezinganikeza umuntu ngenani elifanele lamandla wosuku lonke. Okuqukethwe kwamaprotheni kuzo akunakulingana, okwenza amaqanda abhekelele esikhundleni esigcwele esiswini kanye nama-hamburger kulabo abahleli ekudleni.3. Oatmeal
I-Oatmeal izodonsa noma yiluphi uketshezi oluzungezile, yanda ngevolumu bese igcwalisa isisu ukuze yehluleke. Kuyakufanelekela ekuseni ibhulakufesi ukuze kuqinisekiswe ukuthi kungamandla adingekile kangaka ukusebenza futhi ungaphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ungazithobi.
4. I-SUP
Naphezu kweqiniso ukuthi isobho, empeleni, lingathola amanzi, "linganelisa" amahora amaningi esiswini ukuze lingashicileli intokazi ethukuthele. Ukusetshenziswa kwesobho phambi kwesitsha esikhulu kuzonciphisa kakhulu inani lokudla okuzodinga ukudla ukugcwala.5. Ubhontshisi Isiko
Ubhontshisi, njenge-peas kanye nama-lentils, acebile ngamaprotheni kanye ne-fiber - okubili okuwusizo kakhulu kwizakhi zomzimba esiswini. Okuqukethwe kwabo kwe-caloric nakho kuphansi kakhulu uma kuqhathaniswa nenani likabhontshisi, okungadliwa endaweni eyodwa.
6. Ama-apula kanye ne-citrus
Umzimba udinga ushukela ukuze usebenze, kepha lapho ukudla kufanele kukhohlwe nge-hip coopa nokunambitheka okumnandi. Ama-apula kufanele abe yingxenye ebalulekile yokudla, ngoba i-fiber yazo incibilize kanye nenani elincane lamakhalori azoba nomthelela ekunciphiseni isisindo ngokuhamba kwesikhathi. Amawolintshi namagilebhisi nawo alula ukudla okulula kokunciphisa umzimba. Ziqukethe inani elikhulu lamanzi kanye ne-fiber, futhi ngasikhathi sinye zinenani elincane kakhulu lamakhalori.
7. USalmon
Inhlanzi enamafutha, njenge-salmon, ilusizo kakhulu empilweni. Kuqukethe amaprotheni, amafutha namafutha acids omega-3, asiza ukulwa ukuvuvukala. I-Salmon ingaba wusizo kakhulu uma isetshenziswa kwisaladi yemifino.8. Inyama ebusayo
Inyama ethambile, efana nenkukhu (ngaphandle kwesikhumba) kanye nama-chops wengulube, yimithombo emihle yamaprotheni ngaphandle kwamanani amaningi. Ukunciphisa ikhalori ngenxa yokususwa kwamafutha nesikhumba kusho ukuthi ungajabulela inyama eningi engxenyeni.
9. Ushizi we-Cottage
Ushizi we-cottage ungesinye isibonelo sokudla okunempilo, kepha okumnandi kokunciphisa umzimba. Lo mkhiqizo wobisi ugcwele amaprotheni, amavithamini eqembu B, i-calcium ne-phosphorus. Ngokwezinga le-sative, liqhathaniswa namaqanda.
10. Ishidi Imifino
Inani lama-kilojoule ku-geramu elilodwa lokuhlaza okotshani weshidi lingaphansi kakhulu ku-gram yanoma yiluphi uhlobo lwenyama, futhi lokhu kusho ukuthi ungadla okuluhlaza okwengeziwe, empeleni ukubeka endaweni yokulahla futhi ngaphandle kokulungisa. Ungaqhuma ngokuphepha imifino enamaqabunga ngobuningi obungenamkhawulo, engeza ukugcwaliseka kumafutha omnqumo noma isoso elifanayo elinamafutha aphansi.11. Imifino ebethelwe
Imifino, njengekholifulawa kanye ne-broccoli, iyagcwala nge-fiber, ekwazi ngokushesha "ukugcwalisa" isisu. Udinga nje ukungeze ushizi ne-bacon lapho ulungiselela izitsha ezivela e-broccoli noma i-asparagus, uma uhlala ekudleni.
12. tuna
I-tuna iyinhlanzi equkethe ama-acid afanelekile lapho kungekho nzalori. Futhi kuyinhlanzi oyithandayo phakathi kwabasubathi abaqeqeshiwe kanye nabakhiqizi bokwakha, ngoba igcwele amaprotheni agcwele, okubaluleke kakhulu ezakhiweni zemisipha. Uma ufuna ukwandisa ukusetshenziswa kwamaprotheni, kuyadingeka ukuthenga i-tuna ekheni ngamanzi, hhayi emafutheni.
13. I-FASOL.
Amanye ubhontshisi angaba wusizo ekunciphiseni isisindo. Ubhontshisi onjalo njengobhontshisi obomvu, ubhontshisi omnyama kanye nama-lentils acebile ku-fiber kanye namaprotheni, ngakho-ke angagcwalisa isisu ngokushesha.14. Avocado
I-Avocado isithelo esiyingqayizivele ngomqondo wokuthi inenani elikhulu lamafutha awusizo. Ngaphandle kokuqukethwe kwamafutha, ukwatapheya akusona aminyene kangako, njengoba kungacabanga, ngoba okuqukethwe kwabo kwamafutha kunxephezelwa okuqukethwe okukhulu kwamanzi.
15. Orekhi
Yize amantongomane aqukethe amanoni amaningi, awanawo amandla ekuzuzeni isisindo nhlobo. Noma ngobuningi obukhulu, amantongomane angasiza ukuthuthukisa inqubo ye-metabolic, futhi abe nokubaluleka lapho uzama ukwehlisa isisindo.
16. Blueberry
Naphezu kweqiniso lokuthi izakhiwo ze-antioxidant of ama-blueberries ziholele ekunyuseni ukuthandwa kwazo, bambalwa abantu abakwaziyo ukuthi empeleni kungubani omuhle kakhulu wezempilo, ongadliwa njalo. Inkomishi eyodwa yamajikijolo izohlinzeka ngamaphesenti ayi-15 wezinga lezicubu zansuku zonke ezinconyiwe futhi liqukethe amakhalori angama-85 kuphela.17. Ukhukhamba
Engxenyeni ejwayelekile yalemifino, yagcwala kakhulu amanzi, iqukethe amakhalori acishe abe ngu-15. Izingcezu zokudla okunempilo kakhulu ze-ukhukhamba ziyi-peel zabo kanye nembewu, ngakho-ke kuyadingeka ukuzihlanza lapho upheka isaladi noma ama-smoothies.
18. Utamatisi
Utamatisi ulusizo kakhulu emzimbeni, futhi angathintwa nganoma yisiphi isikhathi nanoma yiliphi inani. Bacebile ngamavithamini namaminerali adingekayo, futhi utamatisi ngamunye ophakathi nendawo uqukethe amakhalori angama-25 kuphela.19. Caucasus
Ngenxa yokutholwa okulula nokuqukethwe okuphansi kwamakhalori, usawoti kanye ne-cholesterol, i-zucchini ingenye yemifino ethandwa kakhulu ekudleni kokudla. Zibonisa umthombo omuhle kakhulu wamaprotheni kanye namaminerali adingekayo.
20. Isitshalo seqanda
Isitshalo seqanda isitshalo esimnandi nesinempilo ongasidla ngangokunokwenzeka, ngaphandle kosongo oluncane kakhulu ukuze silulame. I-Eggplant ethosiwe noma ebhakekeke ngaphandle kwe-oyili yinto enhle kakhulu enikeza umzimba ngevithamini B1, i-fiber nethusi.