Ngaphandle kokudla kwabo okuvamile kathathu, izingane zivame ukuthola ama-calories ambalwa kusukela ekudleni okudliwa kuwo wonke usuku.
Ngeshwa, izingane eziningi kakhulu, lokhu kusho amakholori amaningi, ushukela, namafutha amaningi. Ukwengeza ukwandisa izingozi zokukhuluphala kwengane, ukudla okulula okungekho okunempilo kungabeka izingane zakho engozini emithonjeni, ikakhulukazi uma zidla ukudla okunamathelayo njengezithelo zokudla okulula noma i-candy.
Ukunambitha kungaba yingxenye enhle yokudla kwengane yakho, noma kunjalo, kufaka phakathi ukudla okulula okukhalori kanye nokudla okuncane okunamafutha afana nezithelo ezintsha.
Ukudla okunempilo
Ukwengeza izithelo ezintsha (njenge-apula, ubhanana, amagilebhisi, ama-oranges, ama-strawberries, ikhabethe, njll), ngokuvamile ephezulu e-fibre ne-vithamini C, ephansi kwamafutha, futhi engenawo ushukela owengeziwe, nezinye ukudla okusheshayo okusheshayo Kulula izingane ukuba zidle zingabandakanya:
- izithelo omisiwe, kufaka phakathi omisiwe kanye nemifula, nakuba lokhu kubhekwa njengokudla okunamandla okungafaka izingane engozini enkulu yokwenza imithwalo, ngakho-ke cabanga ukuba izingane zakho zigijime futhi zifake ngemuva kokuzidla
- izindebe zezithelo noma izithelo zamathinini emanzini, i-100% yesithelo sejisi noma isiraphu elula
- imifino eluhlaza, kuhlanganise izaqathe, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, noma i-broccoli, engasetshenziswa ngokugqoka noma ukugqoka amafutha aphansi
- imikhiqizo yobisi, njengamafutha aphansi aphansi, i-yogurt, ne-pudding, noma isithelo se-smoothie esenziwe ngokuzenzela
- ukudla okulula okusanhlamvu, okungafaka phakathi okusanhlamvu kwasekuseni, ama-crackers, imigoqo yokusanhlamvu, iziphuzo eziphekiwe, ne-popcorn (ngaphandle kwebhotela elongeziwe), noma ama-pretzels
- i-popsicles eyenziwe ngejusi yezithelo ezingu-100%
Nakuba kungekho amafutha aphansi noma ama-calorie, amantongomane kanye nomzila we-trail nakho kungabhekwa njengesiphuzo enempilo kusukela uma ingane inikezwa ukukhonza okulodwa futhi ingadliwa nsuku zonke.
Okufanele ingane yakho ukuphuze lapho ephuza kungabalulekile. Izingane eziningi ziphuza ijusi, itiye, i-soda, noma iziphuzo zeziqhamo uma zinezindlela zokudla zansuku zonke, ezingakhuphula kakhulu inani lamakholori abazithola ngesikhathi sokudla.
Kunalokho, unciphisa ingane yakho ukuphuza amanzi, ubisi olunamafutha aphansi noma amafutha, kanye nejusi lezithelo ezingu-100%.
Imikhuba Yokudla Okungahambi kahle
Ngaphezu kokuthola ukudla okulula nokuningi ushukela namafutha, ukuthola ukudla okulula kakhulu noma ukudlala okulula okumane kumakhulu kakhulu imikhuba engenampilo yezingane.
Ungagwema imikhuba eminingi yokudla okungeyona impilo nge:
- ungavumeli izingane zakho zidle ukudla okungahambi kahle, kuhlanganise nokudla okune-fat-fat and high-calories , ngaphandle kwesiphathi esisodwa. Lokhu kungabandakanya amakhukhi, ama-chips, amaswidi, ama-donuts, iziphuzo zezithelo, i-soda, njll.
- ukuba nesikhathi esivamile sokuphuza izingane zakho - ngokuvamile ekuseni kakhulu nakusasa ntambama kubantwana abancane nabasenkulisa kanye nezingane ezindala. Gcina engqondweni ukuthi izingane eziningi akufanele zidingeke ukudlala, kodwa.
- ukudla okulula okunomsoco kunesandla futhi kulungele izingane zakho ukuba zidle
- ukunciphisa ukudla okulula okuyi-100 kuya kwezi-150 ze-calories servings ukuze bangaphenduli ukudla okunye
- ukungavumeli ukudla okulula ukuthi kusondele kakhulu kwasemini noma kusihlwa
Uma ungenzi lutho oluthile, okungenani uqaphele ubungako bokudla okuncane kwengane yakho, ikakhulukazi uma unikeza ingane yakho ukudla okudliwayo okuphambili. Isibonelo, uma isikhwama sezingane esikoleni esilandelayo siqukethe ama-cookie we-Oreo, khumbula ukuthi kuthatha ama-Oreos amathathu kuphela ama-calories angu-160 kanye namafutha amaningi engeziwe kanye noshukela ekudleni kwakhe.
Futhi uma edla amakhukhi ayisithupha noma ayisishiyagalolunye ama-Oreo, okusheshayo angenezela ekudleni okungaphezulu - hhayi isidlo esinempilo kakhulu, noma.