Ukudla okunomsoco wokudla okunomsoco uma ukhulelwe ngamawele
Uma ukhulelwe amawele noma izimpande , umzimba wakho unezidingo ezengeziwe zokudla okunomsoco. Lokho akusho ukuthi i-dessert ephindwe kabili noma ibe nemizuzwana kukho konke ukudla.
Ngenkathi udinga ama-khalori engeziwe, kufanele wenze lawo makhalori akhombe ngokunikeza amanani okudla okunempilo. Udinga umthamo owengeziwe wamaprotheni ukusiza ukwakha amangqamuzana, ama-carbohydrate yamandla, insimbi yokulwa nesifo segazi, i-calcium ukuqinisa izingane zakho namathambo, ne- folic acid ukuze unqobe amaphutha okuzalwa.
Izinto ezilandelayo zilungile ukunikeza inani lokudla okunomsoco okwamanje elikhangayo. Yiqiniso, kufanele uhlole nodokotela wakho mayelana nezidingo zakho zokudla okunomsoco.
I-Mix Mix
Amaprotheni ayingxenye ebalulekile ekwakheni amangqamuzana omuntu, ngakho yingxenye ebalulekile yokudla okukhulelwe okukhulelwe. Kubomama amawele noma ngaphezulu, kubaluleke kakhulu ukukhulisa ukudla kwabo kwamaprotheni.
Ukuxuba umzila okwenziwe ngamantongomane ahlukahlukene kuyisimiso esimnandi nesiphundu. Ngaphezu kwamaprotheni, amantongomane anikezela ngokwanele okunomsoco. Ama-alimondi alayishwa nge-Vitamin E, kanti ama-cashews acebile nge-selenium, i-magnesium, i-phosphorus ne- iron .
Hlanganisa nazo nezinye izinketho zomnyuzi, njengama-pistachios, ama-walnuts noma amantongomane. Yenza ngokwezifiso isiphuzo sakho nge-add-ins ozikhethelayo: omisiwe, ama-cherry omisiwe, i-multigrain cereal, ama-pretzels ama-mini, imbewu ye-sunflower noma amanye ama-chips amnyama.
I-Raisin Bran
Iningi lokudla kwasekuseni liqiniswa nge-folic acid, i-vitamin B enganciphisa kakhulu ingozi yokuzalwa kweziphene lapho ithathwa ngesikhathi sokukhulelwa. Ngenxa yokuthi kubaluleke kakhulu, abesifazane abaningi abakhulelwe bayokweluleka ukuba bathathe i-folic acid ngendlela ye- multivitamin eyengeziwe noma ngaphambi kokukhulelwa.
Ungathuthukisa ukudla kwakho ngokudla ukudla nge folic acid. Ngaphezu kwalokho, i-high-fibre cereal izosiza ukugcina uhlelo lwakho lokugaya lusebenza ngendlela ehle. Ukudla - ikakhulukazi kudliwe nokukhishwa ubisi - akuyona nje isidlo sasekuseni. Yenza umlutha omkhulu!
I-yogurt
I-yogurt ine-calcium ecebile, okudingekayo ekuthuthukiseni amathambo omntanakho kanye nesakhiwo samathambo. Futhi ungumthombo omuhle wamaprotheni. Itholakala kuma-flavour ukuze anelise noma yiliphi ilanga.
Qaphela imikhiqizo ye-yogurt ekhuthazwa ushukela namafutha. Ukuze uthole izinzuzo ezingcono kakhulu zokudla okunomsoco, qala nge-yogurt ephansi-fat noma ye-nonfat, futhi ujabulise ngokwakho. Ungangezela uju noma izithelo ukuze ubumnandi, amantongomane noma i-granola ye-crunch, nokufafaza imvubelo yeBrewer ngephrotheni eyengeziwe.
Izinhlanzi
Ukudla okudliwayo kunomsoco futhi kunomsoco, kodwa izinhlobo eziningi azivunyelwanga ngamamama akhulelwe ngenxa yezinga eliphezulu le-mercury namanye amakhemikhali. Nokho, izinhlanzi zibhekwa njengokuphephile.
Ama-shrimp angumthombo omuhle kakhulu wamaphrotheni we-fat-fat, selenium, no-vitamin D. Zinezinto eziningi ezihlukahlukene - kulula ukuzilungiselela nokukhonza ngokugubha-frys, pastas noma ngisho ngezinye ze-cocktail sauce.
Ungadli imifino eluhlaza. Londoloza i-sushi noma i-ceviche ngemuva kokuzalwa kwezinsana.
I-papaya
I-Papaya iyisithelo esihlwabusayo eshisayo futhi isinqumo esihle kumamama abathandekayo abaningana abathuthukisa amaprotheni abo.
I-papaya ingumthombo ocebile kakhulu we-enzyme yama-proteolytic, okusiza ukuvumela ukugaya amaprotheni. Liwumthombo omuhle kakhulu wevithamini C.
Iyaziwa ngezinzuzo zayo zokugaya ukudla, futhi iphindwe ukunciphisa ukugula kwasekuseni!
Qinisekisa ukuthi ugeza i-papaya - nazo zonke izithelo nemifino - ngaphambi kokulungiselela futhi ukukhonza ukugwema ukungcoliswa kwamagciwane.
I-Hummus
I-Hummus idiphozi yaseMpumalanga Ephakathi eyenziwe yi-chickpeas (i-garbanzo ubhontshisi), umthombo ogcwele amandla weprotheyini non-animal kanye ne-fiber. Zibuye ziphezulu e-folic acid nase-manganese.
Ngokwabo, akuzona lokho okuthakazelisayo, kodwa uma zilungiselelwe njenge-hummus, zivelele!
Jabulela i-hummus njengokucwilisa ngamagciwane, isinkwa se-pita noma ama-crackers egcwele okusanhlamvu, isakaze ngamaswisi esikhundleni se-imayonnaise noma uyisebenzise njengesamba sokudla.
Amaqanda
Omunye ukudla okuphezulu-amaprotheni, amaqanda nawo angumthombo ocebile kakhulu we-choline, isakhi esidingekayo emalini amakhulu ngesikhathi sokukhulelwa komsebenzi ovamile wengqondo nokukhumbula.
Bheka amaqanda a-Omega-3 athuthukisiwe, athuthukisa umbono nokuthuthukiswa kobuchopho kumabusi. Ngaphezu kwamaqanda kulula ukulungiselela ngezindlela ezihlukahlukene.
Akuzona nje ukudla kwasekuseni noma! Amaqanda aphethwe kanzima ayinyoka enkulu ngokwabo noma engeza amaqanda aqoshiwe ama-saladi noma ama-sandwich.
I-Sandwich yenkukhu
Izinkumbi eziningi ezidlayo zihlotshaniswa nengozi ye-listeriosis, amabhaktheriya ikakhulukazi ayingozi kuma-fetus. Uma uphambana nomncintiswano we-deli, cabanga ngenkukhu njengenye ye-sandwich.
Umthombo wamaprotheni ophansi ophansi futhi okunye okumele kube khona esikhundleni se-turkey kusihlwama sakho ozithandayo. Grill, ukufaka noma ukucobisa amabele ezinkukhu, bese ubeka kancane kancane amaswidi. Noma nquma coarsely for inkukhu isaladi.
Sebenzisa isinkwa esiphelele futhi wengeze umthamo we-veggies ezitsheni zakho, ezifana nekhukhamba encane elinelicucu, isilimo esidliwayo esinamagatsha anamanzi oqoshiwe, amaqabunga esipinashi, noma i-lettuce eluhlaza okomnyama.
Isipinashi
UPapa wayezoziqhenya! Indoda yasolwandle eyathola amandla amakhulu ngokudla isipinashi ingancoma ngokuqinisekile imifino enamandla yemifino yabomama abakhulelwe.
Isipinashi neminye imifino emifino emnyama igcwele i-calcium, i-folic acid, i-vitamin K, nensimbi. Ibuye i-vitamin C, i-fiber, i-carotenoids, i-lutein ne-bioflavonoids.
Ngenkathi indlela yokuzikhethela kukaPapeye - ekheniwe - mhlawumbe akuyona into yokulungiselela okunambitheka kakhulu, kunezindlela eziningi zokuyidla.
Isipinashi esisha senza isaladi esimnandi. Engeza amaqabunga aluhlaza esikhwameni sakho noma uyisuse ukuze uqhube amafriji noma i-pasta. Isipinashi esinefriji singabhalwa ku-casseroles noma senziwe zibe isobho. Iya oluhlaza kubantwabakho!
I-Peanut Butter Toast
I-peanut butter is intandokazi yezingane, kodwa akubi kumama wabo noma. Isinkwa esinezinhlamvu ezigcotshwe ngebhokisi le-peanut iyisiphuzo esihle noma ukwelashwa kwasekuseni.
Ibhotela le-Peanut inikeza izinzuzo zokudla okunomsoco we-thiamin, i-niacin, i-potassium, ne-zinc. Iphezulu emaprotheni amamama amaningi amaningi adinga futhi anikeze insimbi. Ibuye inikeze umthombo wamafutha enempilo, ukhetho olungcono kunebhotela noma igargarini engenazo izinzuzo zokudla okunomsoco.