_______

 

נשנושים בריאים ומחטבים (17 מתכונים מוכחים, במיוחד לשעות הלילה הקשות)

17 נשנושים בריאים להפחתת הרעב
17 נשנושים בריאים להפחתת הרעב

הכנתי לך כאן רשימה (שאת ממש תאהבי) של 17 נשנושים בריאים ומחטבים. נשנושים מעולים לכל אחת שמתמודדת עם התקפי הרעב הבלתי נשלטים, בערב, בלילה, מול הטלוויזיה, אחרי ארוחת הצהריים, בסופש וכו' – יש לך כאן רשימת נשנושים טובים ובריאים כולל ארוחת ערב דיאטטית שתעזור לך להוריד את החשק לאכול ב-50% במידית!

הם אכזריים, הם תוקפים כשאנחנו הכי לא מוכנים, השעות המועדפות עליהם זה בלילה, זה קורה בכמה שניות ולמרות שחיללו את הגוף שלנו, חדרו אלינו למקומות הכי אינטימים, אנחנו מרגישים רגשות אשם . . .

אז איך בעצם להתמודד עם התקפי הרעב הליליים הנוראיים האלה בעזרת נשנושים בריאים, שהורסים לנו כל חלקה טובה בגוף והורסים את התהליך שלנו?

מחקר מקיף שנעשה בשנת 2014, באונ' הרווארד מצא שיש הרבה סיבות לנטיית ההשמנה של העולם המערבי, אחת הסיבות העיקריות היא הזלילה הבלתי נשלטת הזאת שתוקפת אותנו בשעות הערב או הלילה המאוחרות.

הם ממשיכים להסביר מה הסיבותהעיקריות להתקפי הרעב:

·         חוסר אכילה במהלך היום

·         שיעמום

·         תסכול וחוסר שביעות מהחיים

·         תלות כבדה באוכל מתוק/מלוח

אז בזמן שאני יושב וברקע,
מחוץ לחלון הפתוח מתנגת מנגינת גשם מדהימה אני מערער לעצמי:

מה הדרך הכי מהירה ויעילה לפתור את אותם התקפי הרעב, ונכון שאפשר לעשות את זה בעזרת "תבלינים מרזים".

אבל תקשיבי, אחרי כמה הארות שהיו לי, מצאתי שאם אני אעזור לך לנצח את התלות הכבדה באוכל המתוק/המלוח שלך בשעות הלילה הקטנות, שאר הדברים יוכלו להיפתר, תחשבי על זה שנייה . . .

ואיך נפתור את זה?
בקלות

לוקח לנו להטמיע הרגלים 21-30 יום.


אז בואי נטמיע הרגל, וברגע שהתקף הרעב הלילי האיום הזה תוקף, אני רוצה שתאכלי, אבל רק בתנאים האלה ורק את ה- *נשנושים בריאים* האלה:

נשנוש בריא מס' 1 – גבעול סלרי ארוך עם חמאת בוטנים

אני מת על סלרי! כן אולי אני מתבלבל לפעמים עם בצל… אבל סלרי הוא אוכל דל קלוריות, ומקור ממש טוב לוויטמין k . אהאה, וכמובן, הוא מכיל הרבה סיבים תזונתיים – שעוזרים לך לשמור על תחשות השובע.

קלוריות: 100
שומן: 8 גרם
סיבים תזונתיים: 2.15 גרם

יאללה נקסט!

נשנוש בריא מס' 2 – 4 קרקרים מחיטה מלאה עם כף גבינת שמנת עד 15%

נשנושים בריאים - קרקרים מחיטה מלאה
נשנושים בריאים – קרקרים מחיטה מלאה

אני מת על הנשנוש הזה. הוא גם מכיל סידן, וגם חלבון איכותי (אם אין לך מספיק חלבון בתזונה – אני ממליץ לך להוסיף חיטובית – חלבון פרימיום)

קלוריות: 100
שומן 4 גרם
סיבים תזונתיים 2 גרם

נשנוש בריא מס' 3 – ¼ כוס חומוס עם ½ כוס גזר תינוקות

אני פחות מתחבר לגזר, אבל יש לו המון ערכים תזונתיים מעולים. הוא מכיל ויטמין A והמון אנשים מאוד אוהבים להוסיף אותו למזונות שלהם. חומוס זה מקור לא רע לחלבון בסיסי.

קלוריות: 134
שומן: 4 גרם
סיבים 5.1 גרם

נשנוש בריא מס' 4 – עשר , ¼ כוס סלסת שעועית 

נשנוש בריא מס' 4 – שבבי טורטייה אפויים

שעועית היא קטנייה מעולה. היא מלאה בסיבים תזונתיים, סידן, חלבון והיא על גבול החובה לצמחוניים וטבעוניים.

יש לערבב ¼ כוסשל שעועית עם סלסה ואז לצרף את השבבים!
קלוריות 165
שומן 1 גרם
סיבים 4.2 גרם

נשנוש בריא מס' 5 – 1 גבינת עיזים 3%, 1 תפוז בינוני, 7 שקדים

נשנוש בריא מס' 5 – אגוזים עם גבינה!

8 יוגורט דל שומן, 15 ענבים קפואים, 12 שקדים

קלוריות 145
שומן 7 גרם
חלבון 8 גרם

נשנוש בריא מס' 6 –  יוגורט ביו 1.5% , 10 ענבים קפואים, 8 שקדים

שקדים זה מקור מעולה לערכים תזונתיים איכותיים. הם מכילים המון וויטמינים ומינרלים, ומכילים חלבון טוב לצמחוניים וטבעוניים.
אפשר להוסיף סקופ של חלבון פרימיום של חיטובית והנשנוש הזה יהפוך לקינוח על!

קלוריות 176
שומן 8 גרם
חלבון 14 גרם

נשנוש בריא מס' 7 – גבינת קוטג 3% , 2 כפות גרנולה ללא תוספת סוכר

נשנושים בריאים - גבינת קוטג' עם גרנולה
נשנושים בריאים – גבינת קוטג' עם גרנולה

קלוריות: 301
שומן 3 גרם
חלבון 16 גרם

נשנוש בריא מס' 8 – קוטג 1% , כוס 1 של מלון קצוץ

נשנוש בריא מס' 8 – קוטג 1% , כוס 1 של מלון קצוץ

כמויות של ויטמין c בדרך לגוף שלך!

קלוריות 125
שומן 1 גרם
חלבון 14 גרם

נשנוש בריא מס' 9 – 1 כוס פירות יער, קצפת ללא סוכר ושקדים פרוסים

נשנוש בריא מס' 9 - כוס תותים וקצפת!
נשנוש בריא מס' 9 – כוס תותים וקצפת!

ואו ואו ואו! את לגמרי יכולה להחליף את הקצפת ביוגורט פרו 20 גרם חלבון ואת מסודרת!

קלוריות: 92
חלבון: 20 גרם
פחמימה: 12 גרם

נשנוש בריא מס' 10 – 1 כוס דגני בוקר פייבר עם חלב סוייה ללא סוכר 

גבינת קוטג 3% , 2 כפות גרנולה ללא תוספת סוכר


חלק מס' 2: (עוד 7 נשנושים טובים שאת ממש תעופי עליהם!)

11) ארבע אגוזי מקדמיה + כוס חלב שקדים

ללא ספק זהו אחד האגוזים הבריאים ביותר שנבראו. הוא מפוצץ בערכים תזונתיים, מקור מעולה לברזל ויטמין B , זרחן וסידן.

ניתן להכין את חלב השקדים בבית בתוך כמה שניות, וניתן לרכוש אותו בכל סופר

12) כף חמאת שקדים + בננה

חמאת שקדים זה אחד הממרחים הכי יעילים שיש, וזה לא משנה אם את רוצה לשרוף שומן עיקש או לשמור פשוט על לחץ דם נורמלי ולהשאיר את הרופא שלך רגוע.

הייתי ממליץ לצייד את המטבח שלך בחמאת שקדים לא רק בגלל כל היתרונות הבריאותיים אלא כי היא גם עוזרת לשובע.

חמאת השקדים מכילה סידן ומגנזיום בכמויות גבוהות היא גם עוזרת במלחמה נגד הכולסטרול הרע, בקיצור אם עדיין אין לך אותה, רוצי לקנות או להכין.

השילוב עם הבננה עוזר בתחושת השובע והטעם, זה פשוט חטיך לילי מושלם!

13) טורטייה קטנה + רבע כוס שעועית שחורה

היי היי היי, איך אתה יכול להמליץ על טורטיות? האמת, הן לא התגלמות הבריאות, אבל הן כן עוזרות לתחושת השובע, כי אנחנו פשוט יכולים להכניס לשם המון ערכים איכותיים, אני מאוד אוהב לשים קצת שעועית וסלט לתוך הטורטייה בהתקפי רעב נוראיים, שגם אותי תוקפים לרוב בלילה.

14) 1/2 פירות יער + יוגורט ביו(או דנונה)

זו הארוחה שעושה לי את הלילה, זה פשוט בריא, טעים, עשיר בחלבון ובערכים שכל אמא חולמת שהילד שלה יקבל – עכשיו את יכולה לקחת את זה בתור נישנוש לילי מעולה!

ואפילו . . .

לא יהיו לך רגשות אשם נוראיים.

היוגורט והדנונה הם חלק מ- מוצרי חלב כמובן, אז במידה ויש לך רגישות – תתרחקי מהם.

נשנושים בריאים
נשנושים בריאים

 


15) כוס גזר + שקית סטיביה

בכל פעם שהאוייב האכזר הזה תוקף אותי בלילה, זה הנשק הסודי שלי.

לקראת הערב אני מכין לי כוס של גזרים חתוכים, כי את יודעת, כשרגע האמת מגיע . . .

אם אין לך הכל מוכן הסיכוי ליפול הוא הרבה יותר גבוה, כי בינינו, למי יש כוח עכשיו לחתוך גזר באמצע בולמוס.

אז תעשי את זה, זה יחסוך לך כמה ק"ג עודפים במהלך השנה.

16) המשך… נשנושים בריאים :
כוס של גלידה נטולת שומן + 5-6 פירות יער קטנים

כאן אני מסתכן בשמי הטוב – אני לא ממליץ על מוצרים עם אחוזי שומן נמוכים, אבל תקשיבי – זה הכל עניין של סדר עדיפויות.

כאורח חיים, אני לא ממליץ על זה.

אבל ברגע האמת, ברגע של בולמוס אני מעדיף לאכול את זה מאשר לטרוף שקית צ'יפס או במבה או גלידה רגיל שנמצאים בבית כי מה לעשות . . .

לא כל הבית מנסה לשמור על תזונה . . .

אגב, המאכלים האלה מעולים לארוחת בוקר בריאה, ארוחת ערב וצהריים  . . .

מתי הכי מומלץ לאכול אותם? בזמן שנוח לך.

אז זה סוג של הרע במיעוטו.

אני פחות ממליץ על זה מרוב הארוחות אבל אישית, כשיש לי בולמוס רציני בלילה, יש לי גלידת 0 אחוז שומן שנמצאת במקרר ורק מחכה להציל אותי ואת רגשות האשם שלי 🙂 

ויודעת מה? הכנתי לך עוד 15 נשנושים בריאים שאת יכולה ליהנות מהם (חלק ב׳):

הנה 15 רעיונות לנשנושים בריאים שמתאימים לסוף הדיאטה:

1. כרובית (אפשר לעשות המון מתכונים איתה)

2. בננה

3. פופקורן (עדיף דל קלוריות)

4. ארטיק (עד 50 קלוריות)

5. גלידה (עד 70 קלוריות)

6. קופסת גלידה (עד 200 קלוריות)

7. אבטיח

8. תותים

9. פירות קפואים

10. שוקולד שחור

11. קקאו (עדיף מועשר בחלבון, סיבים וערכים תזונתיים כמו זה)

12. חטיפי אנרגיה טבעייים (הנה הדרך לעשות כל חטיף אנרגיה למחטב)

13. בטטה כריספית מתוקה

14. תמרים (אפשר לעשות גם כדורי תמרים)

15. אדממה עם תוספת של לימון ומלח

17) כאן את נכנסת לתמונה, אני רוצה לשמוע ממך, בתגובות שכאן למטה מה המתכון שלך  שעוזר לך לעבור את שעות הלילה הקשות – אנחנו עוסקים כאן במשהו שיותר גדול מכולנו ומצילים בריאות של אנשים במדינת ישראל.

למה את צריכה להגיב ממש עכשיו?

הטיפ שלך ממש מעניין אותי ואת כמעט כל 30 אלף הנשים שקוראות את זה, שתפי אותנו בניסיון האדיר שלך, מה המתכון פלא שלך לזמנים קשים בלילה? מכל התגובות שיהיו, אני אייצר ספרון קצר ועוצמתי, אוסיף עוד מתכוני מצילי חיים שכאלה ואשלח לכל מי שהגיבה כאן, בחינם ובאהבה רבה!

לתוספת חלבון פרימיום שמקפי את הורמוני החיטוב והשובע שלך – לחצי על התמונה

חלבון פרימיום - חיטובית

למעבר לתוכנית לחצי כאן

ג'ניה רומסקי

ג'ניה רומסקי

ג'ניה רומסקי, מייסד בריאותלי - עזר למעל 17,000 נשים להשיג את המטרת החיטוב והבריאות שלהן. כתב 3 ספרי רבי מכר - דיאטת החירום, הדיאטה האחרונה והתפריט המושלם. השיטה שלו שבזכותה הגיע לערוץ 10, Ynet, דה מרקר, ישראל היום ועוד מושתת על המדע הכי מתקדם ומותאמת לגוף האישה

הצהרת אחריות: המידע באתר זה אינו מיועד או משתמע כתחליף לייעוץ, אבחון או טיפול רפואי מקצועי. כל התוכן, כולל טקסט, גרפיקה, תמונות ומידע, הכלול באתר זה או באתרים הקשורים אליו, הוא למטרות מידע כללי בלבד. בריאותלי אינה אחראית על דיוק המידע הכלול באתר אינטרנט זה או באתרים קשורים, וכל אדם מצריך התייחסות שונה, המידע באתר עשוי להשתנות ללא הודעה מוקדמת. אם את מתכוונת ליישם את המידע באתר הזה, או בכל אתר אחר ויש לך מצב רפואי מסויים, את מוזמנת להתייעץ עם הרופא המטפל שלך.

 

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