Izondlo zokutya ezidliwayo zokutya xa ukhulelwe ngamawele
Ukuba ukhulelwe ngamawele okanye uphinda , umzimba wakho unesidingo esongezelelweyo sokondla. Oko akuthethi i-dessert yesibini okanye ibe nemizuzwana kuyo yonke isidlo.
Ngelixa udinga iikhalori ezongezelelweyo, kufuneka wenze ezo khalori zibale ngokubonelela ngexabiso elifanelekileyo lokutya. Udinga i-dose eyongezelelweyo yeprotheni ukuze uncede ukwakha iiseli, i-carbohydrate yamandla, isinyithi ukulwa nesifo se-anemia, i-calcium ukuqinisa iintsana kunye namathambo akho, kunye ne- acid ye-folic ukunqoba iziphene zokuzalwa.
Ezi zinto zilandelayo zilungele ukunikela ngesondlo esondlo kodwa sibonisa ukunambitheka. Ewe, kufuneka uhlolisise ugqirha wakho malunga neemfuno zakho zokunondla.
Umxube weMzila
Iprotheni ibaluleke kakhulu ekudalweni kweeseli zesintu, ngoko ke yinto ebalulekileyo yokutya okukhulelweyo kokukhulelwa. Ngoomama amawele okanye ngaphezulu, kubaluleke ngakumbi ukukhulisa i-protein ye-intake.
Umxube we-Trail owenziwe ngeentlobo ezahlukeneyo zamantongomane ngumdlalo ocolileyo kwaye onomnandi. Ukongezelela kwiprotheni, iinqutyana zinika isondlo esongezelelweyo. Ii-almond zilayishwa nge-Vitamin E, kunye ne-cashews zizityebi kwi-selenium, i-magnesium, i-phosphorus kunye nentsimbi .
Hlanganisa kunye nezinye izinto ezikhethiweyo, ezifana neepistachios, i-walnuts okanye i-peanuts. Yenza ngokwezifiso i-snack yakho kunye ne-add-ins ozikhethileyo: iimayini, i-cherry omisiwe, i-multigrain cereal, i-pretzels mini, imbewu ye-sunflower okanye i-chips ze-chocolate.
IRainin Bran
Uninzi lwezityalo zokutya kwasekuseni luqiniswe nge-aclic acid, i-vitamin B enganciphisa kakhulu ingozi yokuzalwa kweziphene xa ithathwa ngexesha lokukhulelwa. Ngenxa yokuba ibaluleke kakhulu, abaninzi abafazi abakhulelweyo baya kucetyiswa ukuba bathathe i-acid e-folic ngendlela yokongeza okanye i- multivitamin ngaphambi kokubeleka .
Unokuphucula ukutya kwakho ngokutya ukutya nge folic acid. Ukongeza, i-high-fiber cereal iya kunceda ukugcina inkqubo yakho yokugaya isebenza ngendlela efanelekileyo. Isidlo - ngokukodwa esidliwa kunye nokukhonza ubisi - akusiyo nje isidlo sakusasa. Yenza i-snack enkulu!
Yogurt
I-yogurt icebile kwi-calcium, eyimfuneko ekuphuhliseni amathambo omntwana wakho kunye nesakhiwo somzimba. Kwakhona ngumthombo ontle weprotheni. Itholakala kwiinambuliso ukuze iyanelise naluphi na ulwalwazi.
Qaphela iimveliso ze-yogurt eziphucukisiwe noshukela kunye namafutha. Ukuze ufumane izibonelelo ezinonondlo, qalisa nge-yogurt ephantsi okanye i-yogurt ye-fat, kunye ne-flavour ngokwakho. Unokongeza ubusi okanye iziqhamo kumnandi, inantambo okanye i-granola yokuqhafaza, kunye nokufafaza imbiliso yeBrewer ngeproteinyini eyongeziweyo.
I-shrimp
Izidlo zaseLwandle ziyanandi kwaye zinonondlo, kodwa iintlobo ezininzi azikhuthazwa ngamama abakhulelwe ngenxa yamanqanaba aphezulu e-mercury kunye nezinye iikhemikhali. I-Shrimp, nangona kunjalo, ngokuqhelekileyo ibonwa njengekhuselekile.
I-Shrimp yindawo ephezulu kakhulu yeprotheni e-fat-fat, i-selenium, kunye ne-vitamin D. Zinezinto eziphathekayo-kulula ukulungiselela nokukhonza kwi-stirry-frys, i-pastas okanye kwedwa kunye ne-sauce ye-cocktail.
Ungadli i-shrimp eluhlaza. Gcina i-sushi okanye i-ceviche emva kokuba iintsana zizalwe.
Ipapaya
I-Papaya isisityalo esihlwaya esithambileyo kunye nesiphumo esihle samama omama abathandayo abaxhobisa iiprotheni zabo.
I-papaya ngumthombo ocebileyo we-enzymes e-proteolytic, enokunceda ukugonywa kweprotheni. Kwakhona umthombo ophezulu kakhulu wevithamini C.
Iyaziwa ngeenzuzo zayo zokugaya, kwaye ikwacetyiswa ukunciphisa ukugula kwasekuseni!
Qiniseka ukuba uhlamba ipapaya kunye nazo zonke iziqhamo kunye nemifuno - kakuhle phambi kokuba ulungiselele kwaye usebenze ukuze ugweme ukungcola kwe-bacterial.
Hummus
I-Hummus idipathi yaseMpuma yeMpuma eyenziwe ngama-chickpeas (i-garbanzo ubhontshisi), umthombo ogcwele amandla weprotein kunye ne-fiber. Ziye ziphezulu kwi-aclic folic kunye ne-manganese.
Ngokwabo, abayithandekiyo, kodwa xa belungiselelwe njenge-hummus, bavelele!
Jabulela i-hummus njengokudibanisa kunye neengqungquthela, isinkwa se-pita okanye i-crackers epheleleyo yokutya, isasaza kwi-sandwich endaweni ye-mayonnaise okanye uyisebenzise njengesaladi.
Amaqanda
Olunye ukutya oluphezulu lweeprotheyini, amaqanda kwakhona ngumthombo ocebileyo we-choline, isondlo esifanelekileyo kwiimali ezininzi ngexesha lokukhulelwa komsebenzi wengqondo kunye nememori.
Khangela ii-omega-3 ezikhutshwe ngamaqanda, ezikhuthaza umbono kunye nophuhliso lweengqondo kumathambo. Amaqanda angakumbi alula ukulungiselela ngeendlela ezahlukeneyo.
Akunjalo nje ngesidlo sakusasa! Amaqanda aphekiweyo azinziwayo ayenayo i-snack enkulu okanye ayonge amaqanda aqhotyoshelwe kuma-saladi okanye ama-sandwich.
Sandwich yenkukhu
Uninzi lwezidlo ezidityanisiweyo zidibene nomngcipheko we-listeriosis, ibhaktheriya enobungozi kakhulu kumntwana. Ukuba unqumla i-counter counter, cinga inkukhu njengesinye isandwich.
Ingumthombo ophantsi weoli kunye neentshintshi ezilula kwi-turkey kwi sandwich oyikhonzile. Grill, poach okanye uxolele amabele enkukhu, uze ucoce i-thinly for sandwiches. Okanye usike i-coarsely for salad yenkukhu.
Sebenzisa isonka esipheleleyo kwaye ungeze umthamo weentlogi ezitsheni zakho, ezifana nekhukhamba elincinciweyo, i-celery, amaqabunga esipinashi, okanye i-lettuce eluhlaza.
Ispinatshi
UPapa wayeza kuzingca! Umntu ohamba ngomkhombe owafumana amandla amakhulu ngokutya isipinashi ngokuqinisekileyo uyacetyiswa le mithombo yamandla emifuno eluhlaza kumama okhulelwe.
Isipinashi kunye neminye imifuno emnyama efihliweyo ilayishwa nge calcium, folic acid, vitamin K, kunye nentsimbi. Kananjalo ucebile kwi-vitamin C, i-fibre, i-carotenoids, i-lutein kunye ne-bioflavonoids.
Ngexa i-mode yePopeye ekhethiweyo - emathinini-mhlawumbi ayilona ilungiselelo elona linambitheke, kukho iindlela ezininzi zokuyidla.
Isipinashi esitsha senza isaladi esiphunga. Yongeza amaqabunga aluhlaza kwi sandwich yakho okanye uyisonge ukuze uqhube amafries okanye i-pasta. Isipinashi esinyanisiweyo sinokubhaka kwi-casseroles okanye ifakwe kwiisobho. Yiya eluhlaza kwiintsana zakho!
I-Peanut Butter Toast
Ibhotela ye-Peanut iyintando yemntwaneni, kodwa akuyona into embi kubomama babo. Isonka esiqingqiweyo esityiwe ngebhokisi ye-peanut yintlanzi enkulu okanye ukunyangwa kwasekuseni.
Ibhotela ye-Peanut inikeza iinzuzo zondloba ze-thiamin, i-niacin, i-potassium, ne-zinc. Kuphakamileyo kwiprothini eyenziwa ngabamama abaphindaphindiweyo kwaye banika nesinyithi. Kwakhona kunika umthombo weoli enempilo, ukhetho olungcono kunobhotile okanye igargarini engenayo inzuzo yondlo.