Vuma iimveliso impilo

Ukutya kakuhle yinto abantu abaninzi abazama ukuyenza namhlanje. Nje kuba ufuna ukutya okunempilo ukutya akuthethi ukuba ixesha elininzi. Uzifumana ngokwakho ukukhangela iimbono isidlo, neya kubandakanya iiresiphi ngokukhawuleza ukuba uhlale usempilweni. Kulula ukufumana izitya oza kufuna ukuzenza ngokuphindaphindiweyo.

Nokuba zeziphi iintlobo zokutya othanda ukuzitya, unokufumana imibono yokutya eya kuhambelana neemfuno zakho. Yonke into iyafumaneka, ukusuka ekutyeni okukhawulezayo ukufumana ukutya etafileni ukuya kwiziqhamo eziphilileyo, amashwamshwam njl. Okufuneka ukwenze kukugqiba ukuba yeyiphi ofuna ukuyizama kuqala.

Unokufumana iimbono ezintle zesidlo sangokuhlwa kumntu otya imifuno. Kukho ukutya okuninzi okunempilo okunempilo onokukhetha kukho; nokuba abathandi benyama banokukhetha ukuzama ezi zitya ngamaxesha athile. Kanangcono, njengoko izitya ezininzi ziquka inyama kunye neeprotheni, izidlo zombona, amaqhekeza eetapile erayisi emhlophe ngoko nangoko njl. enika isishwankathelo esifutshane sezinto eziqulathwe yimveliso echumileyo.

• Amaqunube adibeneyo (amaqunube, amaqunube kunye namaqunube)

Ngokwenene, nawuphi na umxube weziqhamo onokuwuxuba ngokulula ugqwesileyo. La maqunube ayimithombo emihle yefiber kunye ne-antioxidants. Ukuze kube lula, ungathenga neengxowa ezinkulu zeziqhamo ezikhenkcezisiweyo kwaye uthathe izahlulo ezifunekayo kusasa kwaye kufuneka zilungele ukutya emva kwemini..

• Iminqathe idayisi

Iminqathe ngumthombo olungileyo wefiber kunye nevithamin A. Ukunxiba kwifama ekhanyayo ngokuqinisekileyo akunempilo njengokutya iminqathe, kodwa sisixa esincinci kuphela esibonelela ukomelela okongeziweyo ukuyenza ibonakale “inencasa” “. Ndiya kwifama yokukhanya kuba, kwiingcinga zam, ifama engenamafutha inencasa embi kakhulu … yigcine nje nayo 2 amacephe okanye ngaphantsi.

• Amaqunube adibeneyo (amaqunube, amaqunube kunye namaqunube)

Ngokwenene, nawuphi na umxube weziqhamo onokuwuxuba ngokulula ugqwesileyo. La maqunube ayimithombo emihle yefiber kunye ne-antioxidants. Ukuze kube lula, ungathenga neengxowa ezinkulu zeziqhamo ezikhenkcezisiweyo kwaye uthathe izahlulo ezifunekayo kusasa kwaye kufuneka zilungele ukutya emva kwemini..

• Ipepile yetshili eluhlaza

Ipepile eluhlaza sisishwamshwam esilungileyo, ukubonelela ngomthombo olungileyo wefiber kunye nenye yefama ye-sauce yongeza incasa ngaphandle kwempembelelo embi. Gcina nje i-sauce / sauce ukuya 2 amacephe okanye ngaphantsi.

Ikhukhamba iyanelisa i-crunchy i-crunchy kunye nomthombo omhle wamavithamini. Zama i-hummus nge-zing eyongezelelweyo encinci, njenge-dill hummus, ukwanelisa umnqweno onetyuwa.

• Umxube weqanda eliqhutyiweyo

Kukutya okugqibeleleyo kwendalo. Amaqanda enkukhu, ezidla ngokutyiwa ngabantu, zilayishwe ngeprotheni kunye ne-choline, ezibalulekileyo kwimveliso yee-amino acids ezibalulekileyo. Iqulethe iivithamini ezininzi, njengevithamini A, B2, B6, B9 kunye ne-B12, kunye neeminerali ezifana ne-calcium, phosphorus kunye potassium. Umthubi weqanda unazo zonke iivithamini A, D kunye no-E. Xa amaqanda etyiwa ekrwada, zinika umzimba amandla kunye namandla.

• Iisiriyeli

Iinkozo ezifana nerayisi, irhasi, ingqolowa nombona zezona zinto ziphambili ekutyeni kumazwe amaninzi. Zihlelwa njengeesiriyeli kwaye zezona zityalo zibalulekileyo ehlabathini, ngezixa ezityebileyo zeprotheyini. I-oats yi-cereal ecebile kakhulu kwiprotheyini. Ukutya kwe-oat kwenziwa ngcono ngexesha lesidlo sakusasa njengoko kunika amandla okwaneleyo ngosuku.

• Amandongomane

Amandongomane asempilweni xa ekrwada. Amandongomane amaninzi ngumthombo olungileyo wevithamin B2, E kwaye iqulethe iiminerali ezifana ne-magnesium, phosphorus, ubhedu kunye ne-potassium. Amandongomane aluhlaza atyebile kwiprotheyini, folic acid kunye nefiber. IiWalnuts, ukuba akuphekwanga, zithathwa njengezona zisempilweni, kunye ne-antioxidants ephindwe kabini njengamanye amantongomane.

• Iziqhamo

Iziqhamo zixabiseke kakhulu ebantwini kuba zingumthombo wamanzi nemicu elungileyo. Ikwangumthombo wendalo we-vitamin C. Uninzi lweziqhamo nazo zizityebi kwiprotheyini, kuquka iibhanana, iiapile, ivatala, iimango, iipesika, iiorenji, amatsheri, ijackfruit kunye neminquma. Ukutyebisa umzimba wakho ngeprotheyini, ungazibandakanya ezi ziqhamo ekutyeni kwakho. Ukuhlafuna ezinye zezi ziqhamo ukuze ufumane amashwamshwam nako kuya kukunika ukomelela kweprotheyini esempilweni.

• Imifuno enamagqabi

Imifuno engamagqabi idla ngokuba neprotheyini eninzi, amafutha aphantsi kunye neekhalori eziphantsi. Zikwaqulethe i-vitamin C, lutein, carotenoids, folic acid kunye nevithamin K. Zityebile kwi-calcium, i-iron kunye nefiber yokutya. Imifuno enamagqabi aneprotheyini eninzi iquka isipinatshi, ibrokholi, i-kale kunye ne-lettuce.

• Ubisi mozzarella

Iikuki ziya kunceda ukwanelisa lo mnqweno wecarbohydrates. Ikhukhi eziziinkozo ezipheleleyo zinefiber kunye ne-antioxidants. Ukongeza kwiinzuzo zamavithamini kunye neeprotheni kwiimveliso zobisi, itshizi iya kukugcina unelisekile ixesha elide kwaye ikuthintele ukuba ungatyi rhoqo.

• Edamame

I-Edamame ngumthombo olungileyo wefiber kunye neprotheni. Kuya kufuneka uzifumane kwisiqithi sokutya esinomkhenkce kwivenkile enkulu. Thawla kwaye uchube ingxowa yesandwich epheleleyo kwaye uzitye njenge-snack. Ngencasa encinci ngakumbi, yongeza i-pinch yetyuwa yolwandle kwaye uyigubungele engxoweni.

• Iialmond kunye neerasintyisi

Ngumdibaniso ogqibeleleyo woswiti kunye nokrwada / inetyuwa. Iialmondi zinamafutha, kodwa amanqatha ayo amahle. Iraisins ngumthombo olungileyo wefiber. Zama ukongeza i-pinch yetyuwa yolwandle ukongeza incasa eyongezelelweyo kwi-almonds.

• Itshizi yaseMonterey egayiweyo

Kanjalo, le snack ineentsilelo ezininzi (amafutha, cholesterol, sodium), kodwa amanani aphantsi kwaye iiprotheyini ziya kukwanelisa ixesha elide ukuphepha izifiso zexesha elizayo. Yi-snack enempilo xa kuthelekiswa nengxowa ye-Doritos.

• Izilayi ze-apile zeFuji

Ii-apile ngumthombo olungileyo wefayibha kunye nevithamin C. Zama ukugcina ulusu lwe apile kuba luqulethe ivithamin C eninzi. Ibhotolo yamandongomane ineeprotheyini ezininzi eziyigcina ixesha elide. Ungagcini nje ngokungaphezulu 1-2 amacephe.