Wonke umuntu uyazi mayelana nezingane izaqathe nama-apple tincetu, kodwa kuningi ongakwenza ngezithelo kanye nokudla okuluhlaza kwemifino eluhlaza! Uma ukhonza isikhala sesigamu esilandelayo noma esilandelayo, sisebenzise njengethuba lokukhulisa ukudla kwezingane zakho nsuku zonke. Kufanele babe okungenani ukuthola ama-servings amahlanu ngosuku. Ukunambitheka okuqukethe izithelo nama-veggies kukhona okumnandi, okumibalabala, futhi okugcwele amavithamini nama-antioxidants.
Abaningi banamanzi okusiza ingane yakho ihlale i- hydrated .
Ukudla okumnandi kwemifino
Ukuze uphuze izingane zokukhiqiza, izondlo zivame ukuncoma ukunciphisa ukudla okulula kokudla ngaphambi kokudla. Uma izingane zilambile ngokwanele, ngeke zikhononde. Njenge-appetizer nanoma yisiphi isikhathi, sebenzisa imifino eluhlaza noma elula kancane ukuze ube nobungane obuhle kakhulu futhi kube lula ukulungiselela. Engeza i-ketchup, i-soy sauce, noma i-fat-fat dip noma ukugqoka ukuthola isikhalazo (futhi ngezinye izikhathi, amaprotheni engeziwe). Noma, sebenzisa ama-veggies aluhlaza nge-guacamole, i-baba ghanoush, noma i-salsa-lawa ama-dips enziwe ngama-veggies, ngakho-ke uthola amabili ngomunye!
Ungaphinda ukhuthaze ingane yakho ngokukhawula imifino ekubunjweni okujabulisayo. Noma ubakhonze ngenye indlela entsha enhle, njenge-tin muffin noma enye isitsha esincane. Noma uhlele e-orderbowbow, noma kwenye idizayini esebenzisa imibala yemvelo yemvelo.
Imifino elandelayo, ikakhulukazi, ijwayele ukuba yizinhlanzi ezinhlwini zezingane, kungakhathaliseki ukuthi ziphekwe noma ziphekwe kancane:
- Izaqathe
- I-Celery
- Ama-peas e-Sugar snap (noma ama-peas acandiwe, njalonjalo!)
- Ubhontshisi obunamakha
- Ukhukhamba
- I-Bell pepper
- I-broccoli
- Ukholifulawa
- Amagilebhisi anamagilebhisi noma ama-cherry
- Ama-avovocos
- Ama-chips we-veggie azenzele (afana nama-sweet potato noma ama-kale)
Ukunambitha ngeZithelo
Izithelo ezimnandi, ezimibalabala ngokuvamile zithinta kakhulu izingane! Bambisana ne-protective snack noma indwangu eyenziwe nge-yogurt ephansi-fat, ushizi we-cream, noma ibhotela le-nut ukuze kukhuliswe ukudla okunomsoco futhi wenze ukugcwala kube nokugcwalisa.
- Izithelo ezintsha: ama-apula, ubhanana, amagilebhisi, amajikijolo, ama-cherry, amapreaches, ama-plums, amapheya, ama-oranges, ama-tangerines, ama-clementines, ama-grapefruit, i-melon, i-kiwi, i-ananas, i-mango. Khonza konke, faka isaladi, noma uhlanganise izinhlamvu ezibhekene nesithelo se-kabob (sebenzisa uhlaka lwamapulangwe bese ususa isikhuni esibukhali ngaphambi kokukhonza izingane ezincane)
- Izithelo ezomile: omisiwe, ama-Craisins, ama-apricot, umlimi omuncu, izinsuku; izithelo zesikhumba noma ama-roll-up ezenziwe izithelo ezingu-100% (hlola amalebuli ngokucophelela, "eziningi zokudla okuvuthiwe" nezikhumba ziqukethe ushukela kanye nezakhi ezimbalwa ezitholakala ezitshalweni ezigcwele; ungahle uchithe izithelo zakho)
- Izithelo ezomisiwe
- Izithelo ezinamathanga eziphethwe ngamanzi noma isiraphu elula: amaphisileji, i-ananas, amapheya, ama-mandarin ama-oranges; noma ama-appleauce (futhi, hlola amalebula ngokucophelela ukuze ugweme ushukela oweneziwe)
- Izithelo ezivuthiwe: Hlanganisa ama-smoothies nge-milk fat or yogurt; gcina amagilebhisi nama-melon cubes efrijini ukuze uthole ukudla okuqabulayo ezinsukwini ezishisayo
- I-100% yejusi yezithelo noma ama-pops amaqanda afriziwe (aqukethe i-fiber encane kunazo zonke izithelo, kodwa namanje anikela ngezinzuzo ezithile zokudla okunomsoco)
Inothi lokuphepha: Khumbula ukuthi izinqwaba ezinzima, imifino eluhlaza kanye nezithelo zingaba yingozi. Qaphela lapho ukhonza ezinganeni ezineminyaka engaphansi kwezingu-5. Faka phakathi izingcezu ezincane noma isisindo kancane ukuze unciphise, bese upholile ngaphambi kokukhonza.