Ukudla Okubi Kakhulu Ukudla Ngaphambi Kokuhamba

Yidla kancane

Ukuhamba ngalezi zinsuku kunzima ngokwanele ngaphandle kokugula uma uhamba ngezindiza. Njengoba kunesidingo sokudla okuncane, abagibeli baye bafunda ukuletha ukudla okulula ukudla ukuze baqede ukulamba ngesikhathi sokuhamba emoyeni. Ngenkathi ucabanga ukuthi ezinye zezinkinobho zakho zokudla okudlayo kanye nokudla ziphilile, ungamangala ukwazi ukuthi kungenzeka ukuthi uletha ukudla okungalungile ngaphakathi kwendiza yakho, ngokusho kwesazi.

I-Kate Scarlata yi-Boston-based licested dietitian futhi umhlengikazi kanye ne-New York Times umbhali othengisa kakhulu oneminyaka engaphezulu kwengu-25 yokuhlangenwe nakho. Uqonda imiphumela abahambayo abathile bokudla abayithatha kalula ingaba nayo ngaphambi nangesikhathi sezindiza.

"Indawo yami enkulu yimizimba yokugaya ukudla. Abantu abangamaphesenti angaba ngu-20 e-United States bane-syndrome eyathukuthela, futhi lokho kungaba ukukhathazeka lapho behamba, "kusho uScarlata. "Kodwa ngokuvamile, abantu abathandi ukuzwa izimo zokugaya, kepha bayakwenza uma behamba. Igesi lihamba ngendiza, ngakho-ke uma unegesi emathunjini akho, kuyoba kubi nakakhulu. Ngakho-ke kufanele udle ukudla okulula okuzokwenza lokho kuqhubeke. "

Ngakho-ke ngaphambi kokuba ugibele indiza elandelayo, hlola izinketho ze-Scarlata, ngezansi, ukuze uthole ukudla okubi kakhulu ongakudla kuleyo ndege nokuthi kungani kukubi kakhulu.

• 01 ngo-08

  Ama-Protein Food Rich

  Ukudla ukudla okufana namaprotheni, amaqanda nenyama ngaphambi kokuba indiza ingabi umqondo omuhle ngoba udla ama-microbes akha i-hydrogen sulfide gas, kusho uScarlata. "Kuthatha cishe amahora amathathu kuya kwamahlanu ngaphambi kokuba igesi elidlulayo likhishwe ekudleni okudlayo, ngakho-ke uma uhamba ngezindiza zokuhamba ngomzuzu owodwa, ukudla okudliwayo ngaphambi kokugibela indiza noma ngenkathi kuhamba indiza," uthe. "Kodwa ngezindiza ezinde, ukulungisa isidlo sakho sokudla noma ukudla okulula kungase kusize."

• 02 ngo-08

  Amantongomane

  Amantongomane afaka ama-alimondi, ama-cashews, ama-chestnuts, ama-flaxseed, ama-hazelnuts nama-pistachio anesithakazelo esinomsoco, okuyinto iresiphi ephelele yegesi emathunjini, kusho u-Scarlata. "Lezi fiber zivutshelwa yizinambuzane zethu zokuhlala futhi nakuba lezi zokudla ziphilile kubantu abaningi, zingabangela igesi eliyinkinga emathunjini akho," esho. "Inkinga enkulu yileli gesi emathunjini akho ehamba ngenkathi ihamba ngamamitha ekhishini elicindezelekile."

• 03 ngo-08

  Izithelo Emile

  Izithelo eziningi ezomisiwe - ikakhulukazi ngobuningi - kunezela u-sorbitol ne-fiber emathunjini, kusho u-Scarlata. "Lokhu kudonsa amanzi futhi kudala igciwane eligcwele igesi lomzimba," esho. Izithelo ezomile nazo zivame ukwanda ushukela nama-kilojoule, ngokusho kwalokhu okuthunyelwe kahle kakhulu.

• 04 ngo-08

  I-Gum yamahhala namaminithi

  Lezi ziphuzo zigcwele ushukela ophuza njenge-mannitol, sorbitol kanye ne-xylitol, kusho i-Scarlata. "Lezi zidakamizwa zingasheshisa izinto ngendlela yakho yokugaya kancane ngokushesha," kubangele ukuvimbela nokuhuda. Awufuni ukuba yizindiza - ikakhulukazi isikhathi eside - ukulwa nalezi zimpawu.

• 05 ka-08

  I-Hummus

  Nakuba lokhu kukudla okuyisidlo sokudla okunempilo kwaseMedithera, ungase uthande ukucabanga kabili njengendlela yokuhamba, nakuba kungcono. "Kuyinto evamile ukuthi ama-legumes afaka ama-chickpeas (asetshenziswe ku-hummus), ubhontshisi omisiwe, ama-peas omisiwe, ubhontshisi nama-lentile abangela igesi, into ongase uyifune ukuyigwema eqenjini eliphezulu eliphezulu," kusho uScarlata. Lesi seluleko sisebenza nasezintweni ezifaka ubhontshisi bebhontshisi, i-edamame hummus kanye nama-pea-eyed pea dips.

• 06 ka-08

  I-Granola Amabhodlela Nge-Extract Yomsuka We-Chicory

  Izimpande ze-Chicory ziyi-fibre evuthiwe ngokushesha futhi zingase zibe nomthelela ekuhambeni kwe-travel, kusho i-Scarlata, ngakho-ke bheka ibulabula lezithako ngaphambi kokuthenga nokuwafaka. Imivimbo ye-Granola enamantongomane kanye / noma izithelo ezomile ingaba yinkinga yokuphazamiseka.

• 07 ngo-08

  Ukudla kweMexico

  I-Scarlata yakha i-equation elula: anyanisi kanye ne-garlic elingana ne-gas ephazamisayo. Lokhu kudla kufaka phakathi ukufaka ubhontshisi, okungukuthi akukho-ukungena kwezinto ezizwakalayo, nezikhumba ze-tortilla, ezivame ukuba ziphezulu kwi-sodium futhi zibangele ukuqhuma. Futhi ukudla okuneziqholo kungabangela isisu esithukuthele nesinye isisu esicasulayo.

• 08 ngo-08

  I-Potato Chips

  Nakuba kuyinambitheka, lezi zikhathi zokudla okudlayo zikhulu ngamafutha aphezulu kanye nosawoti futhi zinezondlo ezincane, kusho u-Scarlata. Lokhu kufaka phakathi ukudla okuthandwa yizindiza-intandokazi yama-pretzels namanothi. "Imikhiqizo eminingi enamanzi amaningi angakusiza ukuba ubambe amanzi amaningi okubangela ukuqhuma, kanye nokuvuvukala ezandleni nasezinyaweni," esho. "Futhi bangakwazi ukuletha izimpawu ze-acid reflux."